Tag: Cubbie

Only Took A Week And Half To Write This Up

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WARMUP: Started with a warmup lap around the track for 1/4 mile. Then we did 15 Hand Release merkins, 15 Cherry Pickers, 15 Hill Billy Walkers, Moraccian NightClubs , and 15 Over Head Claps

THE THANG: Usually this AO does Broga prior to the boot camp version of workout. I opted for 20 minutes of Broga afterwards as I prefer to stretch with warm muscles to get a deeper stretch. So here’s what we did. After the warmup had Pax mosey over to football field for a exercise I found called The Red Bruchetta: It goes like this,

Start at one end zone run to other end zone and do 100 SSH’s, run back to starting end zone and plank while waiting for six to return.
Next run to the opposite 25 yard line and do 75 Mountain Climbers run back and plank on elbows till 6 is in
Go to 50 yard line and do 50 LBC’s return and do Hello Dollys till 6 is in.
Go to 25 yard line do 25 Monkey Humpers return and do Flutter Kicks
Go to 15 yard line do 15 Burpees and return and do Penguins in cadence.
This took about 25 minutes to do which left about 20 minutes of Broga to wrap it all up. Thanks Bodywash for the Q.
MARY:
ANNOUNCEMENTS: The Fort 10 year anniversary in September
COT: All parents and kids returning to school.

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With Not more the 15 seconds to Spare

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Still reeling from how Cubbie measures shapes and distance, I took the reins to the Stockcade for the first time. These southern PAX also were reminded of the great term Rotary!(vs traffic circle)

Disclaimer was given no FNGs present

Quick mosey across the parking lot.

Warm up:
-15 SSH
—15 windmills
—15 Cherry Pickers

Mosey to Church Lot

Doings double 11’s
Church lot: Merkins and plank jacks
Rotary: Jump Squats and Burpees

With 180 seconds to spare we headed back to COT where we met up with Chuppacabra.

Prayers for marriageS, those in hospice, health of the kids.

Thankful for the opportunity to lead a great group of PAX

-Yard Sale

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Millenial

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WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers

Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur

THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q.  Q can be rotating or by One Q

1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees

How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.

@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.

At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.

Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.

ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.

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Rocking and Rolling in the Gloom

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WARMUP:
Double D at the helm:

COP — SSH, Seal Jack, Mtn climbers, merkins, Peter Parkers, Windmill (all IC x10)

Burpees x10 OYO

Mosey to rock pile on driveway up from stadium. Grab a rock without worrying about running with it.

Curls IC x10
run down hill, sprint up
Overhead Press ICx10
run down hill, NUR up
Squat ICx10
run down hill, bear crawl up
Calf raise ICx10
run down hill, sprint up
Tricep press ICx10
run down hill, NUR up
Chest press ICx10
run down hill, bear crawl up

Sprint back to flag

THE THANG:
Badlands in charge:

Mosey to asphalt band practice field…

Descending Ladder Suicide:
Starting at the goalline – run 100yd to far goal line and do 10 each of the following: burpees, squats, merkins, LBCs, Forward Lunge (each leg). Run 100yd back to original goal line then run 90 yd to far 10 yd line and perform 9 reps of each of the same 5 exercises. Run 90yd back to goal line then run 80yd to far 20yd line for 8reps…. keep decreasing 10 yards and 1 rep.

Made it to the 50 yd line before time was getting low so for the 40yd, 30yd, 20yd, 10yd we only performed merkins and we mixed in some Nur and bear crawls and crawl bears instead of running.

Finished off with mosey back to COT and 1 minute of Mary (flutters and American hammers)

ANNOUNCEMENTS: The Final Countdown coming 9/10, stuff the bus, Invergence Aug 13

COT:

We rocked the first half, then Badlands rolled us in the second half. Good energy from all throughout!

Cake Boss made a fashionably late appearance at 0558. We gave him full credit for a post because…well….WWJD!

A reference to high school reunions brought reflections on HS friends that remain in contact today and those that walked with us through that life stage so many years ago. gratitude for both groups and reminders of the value of what we have with our F3 brothers.

Prayers for Yard Sale and the flux he’s navigating. Thanks for the chance to lead!

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2:00 Minute Drill

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Warmup: 50 SSH IC

Mosey up “the hill” all the way to Harris Street stopping roughly .2 miles for 12 Merkins IC
Run down Harris to a Church Parking Lot for another 12 IC Merkins
Took a Right down a street towards WEP. Stopped in Pike Parking Lot for 12 More Merkins IC
Stopped at the corner by 160 for 12 More Merkins IC
Circled back to the Parking Lot by the band stand for 12 More Merkins IC

At the Parking Lot we did a 2 minute Drill. Every 2 minutes a timer would go off and we would have to run up to the smaller parking lot by the road. Throughout the routine the PAX
would execute : 40 Burpees, 80 Squats, 120 4-CT Flutters. (the flutters were a real crowd pleaser)

Finished up there at around 5:48 which meant a nice mosey back towards COT stopping along the way to do 10 HR Merkins at each stop sign. We did 10 more at COT to get us to 150 Merkins for the day

Once we got back to COT we had time for a short AB filled Tabata 45 seconds of work followed by 10 seconds of rest. Exercises were:
LBCS
Hello Dolly’s
Hammers
Big Boy Sit-ups
Plank
Burpees.

Took us right to 6:00

Prayers for safe travels, health, and hope for work challenges.

Thanks to all who came out!

Until next time….

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Who is this DIEGO????

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WARMUP: Broga with Bodywash
THE THANG: Started with a quick 5 “knee touch burpee’s” OYO to get the pulse going a bit. Then a quick mosey behind the building to grab some coupons for “THE DIEGO” which is 8 rounds of the following with a block and then a lap:
Rounds:
1. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
2. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
3. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
4. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, 25 Merkins. (lap around parking lot)
5. 25 Squats, 25 Curls, 25 LBC’s, 25 Overhead Press, (drop Merkins) (lap around parking lot)
6. 25 Squats, 25 Curls, 25 LBC’s, (drop Overhead Press & Merkins) (lap around parking lot)
7. 25 Squats, 25 Curls, (Drop LBC’s, Overhead Press, & Merkins)
8. 25 Squats (Drop Curls, LBC’s, Overhead Press, & Merkins)
(lap around parking lot)
MARY:
ANNOUNCEMENTS:
COT:

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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1776 + 1 Recovery

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WARMUP: 10x ALL: SSH, Hillbilly Walker, Moroccan Night Clubs, Windmills, LBC
THE THANG:
3X10s: at the benches: Dips and incline merkins, Single Leg Step – Ups

Dora w/ partner:
150 Flutters (double count)
150 Squats
150 CDDs or Merkins or Incline Merkins
150 Calf Raises

mosey back to COT area

10x ALL: Monkey Humpers, V-up/Toe touches, Peter Parker’s, LBCs, Flutters, Scissors

COT: Repeat of eloquent NASA speech after 1776 “Be thankful one of our freedom’s is getting to have different opinions.”

Ask for God’s help when situations seem out of control. HE is the one in control.

@triplelindy Thank you for the opportunity to lead these men.

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Independence Day 1776 Challenge

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Good morning America! HAPPY BIRTHDAY!
Soupy muggy morning. We had one FNG EH’d by Beaker, so the full disclaimer was disclaimed and off we went to the NaFo track.

WARMUP: None. Got right into it.

The Main Event: The 1776 Challenge
7 laps of 400m along with 1776 exercises as follows (everything single count unless otherwise noted):
* 50 burpees
* 100 calf raises (50 regular, 50 toes out)
* 100 ski abs (double count)
>> Run 400m
* 100 ‘merkins
* 100 LSS
* 100 LBC
>> Run 400m
* 100 CDD
* 100 jump squat
* 100 American hammer (DC)
>> Run 400m
* 100 OH clap
* 100 mountain climbers (DC)
* 100 hello dolly
>> Run 400m
* 100 wide-arm merkin
* 100 jump lunge (DC)
* 100 flutter kicks (DC)
>> Run 100m
* 100 plank shoulder taps (DC)
* 100 hillbilly walkers
** Badger Challenge (optional, level-up) – 100m crab walk
* 100 SSH
** Badger Challenge (optional, level-up) – 100m bear crawl
>> Run 400m
* 26 burpees
>> Run 400m
>>>ENDEX<<<

It was a total sweat fest this morning, but so worth it. Not much mumblechatter after a while, but A LOT of pain. The fellowship helped alot…..seeing your fellow PAX push through things makes you want to push as well. Thank you everyone for the push!

Capped it all off with a gorgeous sunrise and Pledge of Allegiance at COT, along with some announcements and P&Ps.

Special kudos for Clickbait for opening up his home for anyone who does not have anywhere or anyone to go celebrate the holiday with. #HIM

NMM:
7-4-1776 was a BIG day in the history of this world. Not only is it the birth of our great nation, but it was a loud exclamation to the world that freedom reigns and is worth fighting for. We exercise our freedoms every day whether we know it or not, from being able to wake up early and go work out with like-minded men, voice our opinions on whatever topic in however means, practice whatever religion or belief system we choose, or choose not to practice any type religion or belief system – all without fear of persecution. There are some people in this country who are challenging these various freedoms, not knowing that they themselves are exercising the constitutionally guaranteed right to challenge the status quo and advocate change. Many countries would severely persecute that type of vocality. Yet we as a nation allow and even foster it, for through adversity, change, and pain comes growth, wisdom, and strength.

During your various Independence Day celebrations please take time out to give thanks for the many things we have (i.e., blessings) as well as our many various freedoms, however you may define them, including – IMO most importantly – the freedom to speak up and make change happen, however large or small the magnitude, scope, and/or scale. That’s what happened on 7-4-1776, on a great scale and magnitude, and has continued since. The United States of America as a whole is never stagnant, it is always evolving. Hopefully for the better. It is by no means perfect either (what made of man is?), but it could most definitely be worse in many many ways. It is up to each one of us, exercising our various freedoms, to ensure we as a nation continue to move forward and get better in some way every day. Change happens through action, not just words. The mission behind F3 is to plant. serve, and grow small workout groups for the purpose of invigorating male community leadership. Keep at it, continue to BE the change you want to see in this world through not just your words but your actions. Give it away, for when you do YOU help facilitate positive change in others.

Have a happy and safe Independence Day. Happy Birthday America!

Thank you for the opportunity to lead. Blessed and thankful for every one of you F3 The Fort PAX that are in my life. SYITG.
– NASA

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