WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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Tag: Cobra Kai
Iron pax week 1 Ruck edition
- QIC: Cobra Kai
- When: 2022-09-09
- Pax: Cobra Kai, cornholef3, Cyclops, F3DaVinci, Mainframe
- Posted In: Chupacabra
THE THANG:
Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
After the squats, lunge to the left to cone 3 and perform 25 merkins.
After the merkins, reverse bearcrawl to cone 4 and perform 25 flutters with ruck overhead
After the big boy situps, lunge to the right to cone 1 and perform 25 man makers
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The Final Countdown
- QIC: Anchorman, fishstix
- When: 2022-09-10
- Pax: Anchorman, Assassin, Backdraft, Badlands, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bonsai, Boogie Down, Boss Hogg, CableGuy, Cakeboss, Cobra Kai, Cohiba, Console, Cornerstone, Cousin Eddie, crab_cakes, Cyclops, Dangerfield, decibelf3, Dojo, Double D, Esso, Everest, F3DaVinci, fishstix, Flash, Fogerty, Funhouse, Grinder, Grout, Ham Hock, HarryCarry, Kermit, Mainframe, Mark Nestel, Mini Phelps, Minuteman, Nasa, Photobomb, Pusher, Quack Attack, River Rat, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Short Sale, Spectre, Spitz, Splinter, Sprocket, Spud, Tinsel, Trucker, Wicked Tuna, Zima
- Posted In: The Fort
The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details: The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.
Total miles: 3+3+3 = 10 F3 math (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)
Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.
Great job by everyone this morning!
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Iron Pax Ruck Edition 🤢
- QIC: Tinsel
- When: 2022-09-02
- Pax: Cheddah, Cobra Kai, F3DaVinci, Sugar Daddy, Tinsel
- Posted In: Chupacabra
Iron Pax week 0
Buy in:
5 rounds of
20 thrusters
20 merkins
Cool down:
3 rounds of
100 ft mosey
100 ft 3 burpees, 5 lunges
Buy out:
5 rounds of
20 thrusters
20 merkins
Cool down:
400 m ruck
COT:
Met with the runners and stockade crew
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Running … into trees
- QIC: Barry Manilow
- When: 2022-08-31
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Change Order, Cobra Kai, Corruption, decibelf3, Dojo, Falcon Crest, Fogerty, Gears, Gekko, Mainframe, Masterpiece, Maximus, NakedAndAfraid, Router, Short Sale, Spider-Man, Tesla81, Tootie, Twister, Vuvuzela
- Posted In: Clydesdales
It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)
Get off my lawn!
Looks like we made it,
Barry Manilow
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Longest 11 ever
WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?
Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.
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Loops n’ Lunges
- QIC: Grout
- When: 2022-08-22
- Pax: Badlands, Band Camp, Bass-o-matic, Cobra Kai, Cohiba, Fogerty, Grout, Maximus, Paddle, Quack Attack, Rebel, skipper, Tesla81, yard sale
- Posted In: Sweep The Leg
WARMUP: None
THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions.
– 20 yard lunge walk
– Nur back (not sure of spelling??)
Run to corner of Brayden Parkway & Emory Lane
10 Merkins
15 Sealjacks
Run to corner of 160 & Emory Lane
10 Merkins
15 Selajacks
.9 Mile Loop (Rinse and Repeat)
MARY:
ANNOUNCEMENTS: Prayers for Shower Curtain and patience with children
COT:
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What’s the count?
- QIC: fishstix
- When: 2022-08-17
- Pax: Boss Hogg, Cobra Kai, Corruption, crab_cakes, darkhelmet, Dojo, f3anchorman, F3DaVinci, fishstix, Gears, Gekko, Mainframe, Mark Nestel, Maximus, Ölaf, oldbay, Shady, Short Sale, sirtophamhat, Slash, Spitz, Trucker, Twister, Weezer, Wegmans
- Posted In: Clydesdales
Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.
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Like a Flock of Seagulls …
- QIC: Barry Manilow
- When: 2022-08-10
- Pax: Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Change Order, Cobra Kai, Dojo, Double D, F3DaVinci, Gekko, Mainframe, Maximus, Short Sale, skipper, Trucker, Twister, Vuvuzela
- Posted In: Clydesdales
We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.
Looks like we made it,
Barry Manilow
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We got route options
- QIC: Shady
- When: 2022-08-03
- Pax: Barry Manilow, Bass-o-matic, Bonsai, Cobra Kai, f3anchorman, F3DaVinci, Gekko, Shady, Slash, Uncle Sam, Vuvuzela
- Posted In: Clydesdales
WARMUP: pre-stretching OYO
THE THANG: ran 1 big loop. Route was down 160 to White street, all the way to Kanawha up to Spratt, then down Harris alllll the way (hills included) to Munn and back to COT.
Some PAX cut over before Kanawha, some PAX added in extra down by Sam Smith or old Kingsley…but all PAX came back soaked with sweat and up 1-0.
MARY: nada
ANNOUNCEMENTS: lots in your newsletter!
COT: ✅
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