Fort 12 Year Anniversary

2024-09-28Leave a comment

QIC: Liberty Bibberty, 3D
When: 09/28/2024
Pax: 3D, Assassin, Backdraft, Barry Manilow, Battle Bot, Bitcoin, Bonsai, Cohiba, Copperfield, Cyclops, Damien Croft, darkhelmet, decibelf3, Double D, Drop Thrill, Esso, fishstix, Funhouse, Gears, HarryCarry, Headspin, Hominy, JCruise, Jon Coffin (F3 Atticus), JWOW, Kermit, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Minuteman, Nasa, PacMan, Poppins, Pusher, Rainmaker, Refugee_Recore, River Rat, Ruby Slippers, Rumbling Bald, Savage, Senator Tressel, Shield, Short Sale, skipper, slapshot, Sofrito, SouptoNuts, Sparky, Spectre, Stang, Straight Up, Suplex, Tesla81, Time Machine, Tinsel, Trucker, Twister, Vuvuzela, Walker, Wegmans, Zalinsky (F3 Rock Hill)
Posted In: The Fort

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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The Pendulum or Iron Cross?

2024-09-19Leave a comment

QIC: Bass-o-Matic
When: 09/19/2024
Pax: 38 Special, Anchorman, Bass-o-matic, Cakeboss, Cohiba, Fogerty, Funhouse, oldbay, Peach Stand, The Mule, White Lightning
Posted In: Minnow Pond

Welcome FNG TOP ROPE. We pledged to :flag-us: Ran to COG for instructions. Pendulum was hill repeats could add Cross piece for flatter run. Merkins, Squats, and LBCs at the end of each leg 10,10,10
COT :v: out thx <@UGNDJBDU3> for the opportunity.

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Smokin Merkin Fest

2024-09-17Leave a comment

QIC: Cohiba
When: 09/17/2024
Pax: Bass-o-matic, Bitcoin, Cakeboss, Cohiba, Sasquatch, Tin Cup, Twister, Wegmans
Posted In: 1st f

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Chesse Shredder (2 Rounds)
Phase 2- Round 1 (10 reps)= Merkins, Irkins, Derkins; M.O.T.= Bear Crawls; Round 2 (20 reps)= Dips, Step Ups; M.O.T.= Lunge Walk; Round 3 (30 reps)= Plank Jacks, Seal Jacks, Bomb Jacks; M.O.T.= Crab Walk (Performed those 3 Rounds twice)
MARY: American Hammers, Gas Pumpers, Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Smokin Lucky 7

2024-09-12Leave a comment

QIC: Cohiba
When: 09/12/2024
Pax: Cohiba, Escargot, Hominy, Suplex, Tesh, The Mule, Time Machine
Posted In: the coachs box

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2 – Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While the one Partner was doing the exercises, the other was running a lap around the parking lot.
Phase 3 – Lucky 7s: Burpees and Squats
MARY: American Hammers, Gas Pumpers, and your hospital name signature with both of your feet together.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

There really shouldn’t be a way to edit these… it will entice men like Dark Helmet to “adjust” them from time to time…

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Flying Squirrels led to Walnut Attack

2024-09-10Leave a comment

QIC: Kermit
When: 09/10/2024
Pax: Band Camp, Cakeboss, Cohiba, Esso, Farmers Only, Kermit, Poppins, Shady, SouptoNuts, Sprocket, The Mule, Warning Track
Posted In: Block Party

Disclaimer disclaimed
Mosey to the stage at WEP

Warm Up:
20 SSH IC
10 Windmills IC
10 LSS IC
10 Hill Billy Walkers IC
10 Imperial Walkers IC
10 MNCs IC
Yoga?

The Thang – Pearls on a String around WEP. At each swing, do the following. When you finish, pick up the 6.
10 Merkins
10 Squats
10 Flying Squirrels

Mosey to Pike Entrance stopping to do Toy Soldiers across long, rough parking lot.
Grabbed some wall at Pike entrance:
7s of Derkins and Bomb Jax
7s of Step Ups and Dips

Back to CoT for Mary.

Mary – Flutters, American Hammers, Weird AmHams (Esso) and J-Los.

CoT: stays in CoT

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Running

2024-09-10Leave a comment

QIC: Assassin
When: 09/09/2024
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Fogerty, Gekko, Joe Lyons (F3 Long Duck), oldbay, sirtophamhat, Sugar Daddy, Wegmans, WWL
Posted In: Flight Plan

Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route.

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Searching for Hills at The Biscuit

2024-09-01Leave a comment

QIC: CakeBoss
When: 08/27/2024
Pax: Cakeboss, Cohiba, Cubbie, Happy Hour, Liberty Bibberty, Ltrain, Rock Thrill, Tiller, Time Machine
Posted In: seabiscuit

WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth

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Smoked the “Moderate”

2024-08-31Leave a comment

QIC: Cohiba
When: 08/31/2024
Pax: Bitcoin, Boogie Down, Cohiba, Fogerty, JCruise, Kodak, Time Machine, Tin Cup
Posted In: 1st f

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sea-bis-quick

2024-08-26Leave a comment

QIC: Fogerty
When: 08/20/2024
Pax: Cakeboss, Cohiba, Fogerty, Happy Hour, Liberty Bibberty, Retread, Time Machine, Vuvuzela
Posted In: 1st f

WARMUP: um- Nope
THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating.
MARY: um-nope
ANNOUNCEMENTS:
COT: Yes – Fantastic Discussion

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

2024-08-26Leave a comment

QIC: Esso
When: 08/26/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Cyclops, Double D, Esso, Fire Marshall Bill, Fogerty, Funhouse, Gekko, Nasa, oldbay, Peach Stand, Pusher, sirtophamhat, Sugar Daddy, Twister, Wegmans, White Lightning, WWL
Posted In: Flight Plan

Walmart Route

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F3 The Fort

Tag: Cohiba

Fort 12 Year Anniversary

The Pendulum or Iron Cross?

Smokin Merkin Fest

The Smokin Lucky 7

Flying Squirrels led to Walnut Attack

Running

Searching for Hills at The Biscuit

Smoked the “Moderate”

Sea-bis-quick

Great bootcamp weather for a run (10 degrees too warm for good running weather)