Rocktober Jams Vol 1

2023-10-06Leave a comment

QIC: Slow Jams
When: 2023-10-06
Pax: Boogie Down, chickenhawk, Console, decibelf3, Falcon Crest Ryan_F, Half Shell, Mark Nestel, oldbay, Peach Stand, skipper, Slow Jams, Undertaker, Weezer
Posted In: Slow Burn

WARMUP: took a quick slowsy to the sidewalk in front of the tipsy bottle for some IC exercises and stretches
THE THANG: Head to toes Tabata – 7 cycles, 6x sets ea. 25 secs on, 15 secs rest. 1 min recovery run/walk.
1. cdd
2. Shoulder taps
3. Merkins
4. Big boys
5. Superman’s
6. Monkey humpers
7. Side to side Squats
MARY: no time for her
ANNOUNCEMENTS: Alcatraz 10 year convergence Saturday, poker tourney 10/14, bbq and bourbon 2nd F in Nov, Shanking with Stang
COT: prayers for safety and travel mercies for our in-laws on vacation, prayers for healing for long duck, prayers for marriages and 2.0s, praise to our fellow pax for accountability

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Stuff the Bus Convergence

2023-08-04Leave a comment

QIC: Bonsai
When: 2023-08-04
Pax: Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bobby Fray, Bonsai, Boogie Down, Brad Saunders (Dinghy), Brian Doring (Bono), Cakeboss, Cobra Kai, Cohiba, Console, Cousin Eddie, CSPAN (Fort/Philly/Metro/Dallas), Cubbie, Cyclops, darkhelmet, Dixie, Double D, Esso, F3DaVinci, Fire Marshall Bill, fishstix, Fogerty, Gears, Gekko, Grassy Knoll, Green acres, Italian Job, Jazz Hands, Jiffy, Joe Lyons (F3 Long Duck), JWOW, Kermit, Mainframe, Mark Nestel, Maximus, Montana, Ölaf, oldbay, Peabody, Peach Stand, PETA, Poppins, Pusher, Rebel, River Rat, Ruby Slippers, Santini, Saw Dust, Shield, Short Sale, Sofrito, Solo, SouptoNuts, Splinter, Sugar Daddy, SugarBug, Tarzan, Tater, Tire Machine, Trucker, Twister, Undertaker, Vuvuzela, Weezer
Posted In: Convergence

WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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10 Year Convergence

2022-09-17Leave a comment

QIC: Maximus, wwl, CSPAN (Fort/Philly/Metro/Dallas)
When: 2022-09-17
Pax: 98 degrees, Anchorman, Barry Manilow, Beaker, Bitcoin, Bobber, Bojangles, Bonsai, Boogie Down, Catfish, Cohiba, Console, Cousin Eddie, Crawdaddy, CSPAN (Fort/Philly/Metro/Dallas), cuomo, Cyclops, darkhelmet, decibelf3, Dojo, Double D, Drop Thrill, Eggo, Esso, fishstix, Flat Tire, Fogerty, FreeBird, Funhouse, Gekko, Grassy Knoll, Grinder, Ham Hock, HarryCarry, Headspin, Italian Job, Jekyll, JWOW, lil-e, Lutefisk, Mainframe, Masterpiece, Maximus, Mile High, Mile High2, Minuteman, Mr Clean, Nasa, Ölaf, oldbay, Pumpkin Spice, Pusher, Rebel, Reborn, Repeat, River Rat, Royale_F3, Santini, Senator Tressel, Shady, Shield, Short Sale, skipper, slapshot, Splinter, Spud, Stang, Swanson, Tater, Tinsel, training_wheels, Twister, Voltron, Vuvuzela, Wegmans, WWL, Youts, Zima
Posted In: The Fort

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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The Final Countdown

2022-09-10Leave a comment

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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MacGuyver beatdown

2022-08-15Leave a comment

QIC: Console
When: 2022-08-15
Pax: Badlands, Bounty Hunter, Console, Cubbie, Esso, fishstix, Grinder, HarryCarry, Macguyver, Maximus, Paddle, Tesla81, yard sale
Posted In: Sweep The Leg

Ladder with 10 merkins, 20 squats, 30 LBCs at the intersections going up the hill

recovery loop with 5 burpees at bottom of the hill.

repeat 2 to 3 times

4 minutes of Mary back at CoT

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We Went Bass Fishin’

2022-07-20Leave a comment

QIC: Console
When: 2022-07-20
Pax: Assassin, Badlands, Bass-o-matic, Bonsai, Boss Hogg, Cobra Kai, Console, Cyclops, F3Hardwood, fishstix, Ltrain, Mainframe, Mark Nestel, Poppins, Vuvuzela
Posted In: Clydesdales

WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.

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TPS reports are on time this month!

2022-07-12Leave a comment

QIC: UHaul
When: 2022-07-12
Pax: 38 Special, Console, Double D, fishstix, Grassy Knoll, Uhaul
Posted In: shieldlock otb

Ruck around Kingsley while receiving some TPS report notes and action items collected by @38 while @bandcamp was down range horn blowing.

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Bed Pan Anyone? Can I Get A Towel? Star!

2022-05-27Leave a comment

QIC: Drop Thrill
When: 2022-05-27
Pax: Assassin, Badlands, Barry Manilow, Bed Pan, Boss Hogg, Cakeboss, Console, Dojo, Drop Thrill, f3anchorman, Pusher, Shady, The Admiral, Weezer
Posted In: Slow Burn

We did 12 Days of Christmas in the rain. Some rucked separately. Here’s the bootcamp:

1- Run to the back and back to cover.
2- Mak Tar Gis. How to spell?
3-Greg Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

Welcome FNGs Bed Pan and The Admiral!

The Thrill is gone!

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Training Wheels Memorial 48

2022-05-25Leave a comment

QIC: UHaul
When: 2022-05-25
Pax: CableGuy, Console, Double D, Drop Thrill, Longshanks, Slash, training_wheels, Travis Tolson(Barrel Aged), Twister, Uhaul
Posted In: 2nd f

What started with pedestrian talk of mammon, marriage and marijuana quickly turned to gambling, clean crack pipes and vomit inducing beer laps. Suffice it to say, awesome.

Next 2nd F opportunity? Friday lunch at the flying Baxter turtle or somesuch. Show to know!!

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Some opted for the norm, some did not

2022-05-25Leave a comment

QIC: Maximus
When: 2022-05-25
Pax: Assassin, Barry Manilow, Bass-o-matic, Boss Hogg, Cobra Kai, Console, Corruption, Everest, f3anchorman, F3DaVinci, Maximus, Punch List, Sugar Daddy, Twister, White Lightning
Posted In: Clydesdales

Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Console

Rocktober Jams Vol 1

Stuff the Bus Convergence

10 Year Convergence

The Final Countdown

MacGuyver beatdown

We Went Bass Fishin’

TPS reports are on time this month!

Bed Pan Anyone? Can I Get A Towel? Star!

Training Wheels Memorial 48

Some opted for the norm, some did not