Get your what upright?

WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

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Loop loop-a-doop

2024-05-06Leave a comment

QIC: 38 Special
When: 05/06/2024
Pax: 38 Special, Badlands, Beaker, Bubbles, Cubbie, fishstix, Hash brown, Kermit, Slow Jams, Spectre, Straight Up, Tiller
Posted In: Sweep The Leg

Today happens to be the day before YHC’s 6 year F3 anniversary

WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.

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Positive Habit Transfer

2024-05-04Leave a comment

QIC: Escargot
When: 05/02/2024
Pax: Barkley, Boogie Nights, Cohiba, Cubbie, Escargot, Farmers Only, fresh prince, Half Shell, Slow Jams, Warning Track
Posted In: the coachs box

WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!

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Burpees for Breakfast

2024-04-30Leave a comment

QIC: Senator Tressel
When: 04/30/2024
Pax: 38 Special, Cubbie, Half Shell, Mark Nestel, Senator Tressel, Slow Jams
Posted In: Golden Corral

WARMUP:
Disclaimer
THE THANG:
Light jog around the Harris Teeter lot and circle up in front of Red Bowl for COP:

All in cadence: SSH x 25, merkin x 10, windmill x 10, squat x 20, Peter Parker Peter (10 and 10), IW x 25, Freddie Merc x 25
Line up in front of the store for 70 yard dashes/burpee ladder with ab exercises for recovery:

1. Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 flutters in cadence
2. Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach in cadence
3. Run to end of lot, do 20 burpees OYO…20 pretzel crunch in cadence
4. Run to end of lot, do 25 burpees OYO…20 ?? in cadence

Mosey to the long wall along Harris Teeter:
Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone seated, hold for 30 sec.
Bear crawl the full length of the wall back to the start, have a seat along the wall…hold for 30 sec
Crab walk the full length of the wall, have a seat along the wall…hold for 30 sec
Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

MARY:
Box cutter x 20, superman hold x 2

ANNOUNCEMENTS:
Q Source today, Jaeger coming up in 2 weeks, read your newsletter
COT:
Praises for families and family time; prayers for kids making poor decisions, Char-Meck police officers killed yesterday, Isreal/Gaza/Palestinian suffering.

NMM
This is another workout I pulled from the archives (GC, June 30, 2015). Back then we had 11 at the workout and it looks like only about 4 are still active in F3 – too bad. Today’s group included some of the core Golden Corralers who I see week after week so I expect to see them in the next 9 years. We had a dedicated group who worked hard this morning and it’s always a pleasure to lead them. Thanks for the invite Half Shell!

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Upgrade of Bandcamp’s Tallawah KB Workout

2024-04-29Leave a comment

QIC: Sasquatch
When: 04/29/2024
Pax: Barkley, Boogie Nights, Conundrum, Crystal Lake, Cubbie, F3DaVinci, Farmers Only, JWOW, Rebound, RollOff, Sasquatch, Spectre, Sprocket, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP: upwarddownward dog variations and plank-type exercises (merkins, peter parkers, plank jacks, shoulder taps, etc) until core and shoulders could no longer endure the burn
THE THANG: partner up
rack KB on R shoulder squats x10 – core exercise x10 reps
rack KB on L shoulder squats x10
THIS [Partner 1 farmer’s carry ~50 yards to and fro, Partner 2 lunge walk about 20 yards and jog back to meeting point, then flap jack]
snatch R x10 – core exercise x10 reps
snatch L x10
THIS
single arm KB swing R x10 – core exercise x10 reps
single arm KB swing L x10
THIS
R hand on KB merkins x10 – core exercise x10 reps
L hand on KB merkins x10
THIS
R power step-ups on wall x10 – core exercise x10 reps
L power step-ups on wall x10
THIS
R lawnmower rows x10 – core exercise x10 reps
L lawnmower rows x10
THIS
R squat, snatch, swing, merkin, row, step-up x10 each
core x20 reps
L squat, snatch, swing, merkin, row, step-up x10 each
core x30 reps
MARY: side plank hip abduction x8 each; front plank; merkins until 0600
ANNOUNCEMENTS: newsletter came out last night
COT: “heading into crisis, in a crisis, out of a crisis” – Spectre
CONFIRMATION of DaVinci’s son!

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The Hammer route w/traffic pain.

2024-04-22Leave a comment

QIC: Vuvuzela
When: 04/22/2024
Pax: Badlands, Cubbie, darkhelmet, Farmers Only, fishstix, Hash brown, Maximus, Peach Stand, Photobomb, RollOff, skipper, SouptoNuts, Tesh, Tiller, Vuvuzela, Warning Track
Posted In: Sweep The Leg

WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons

MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:

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Unexpected

2024-04-20Leave a comment

QIC: Farmers Only
When: 04/16/2024
Pax: Anchorman, Band Camp, Bass-o-matic, Battle Bot, Boogie Nights, Cohiba, Cubbie, Cyclops, darkhelmet, Farmers Only, Fogerty, Maximus, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sasquatch, Shady, skipper, Slash, Sofrito, SouptoNuts, Spectre, SugarBug, Tiller, Triple Lindy, Warning Track, Wooden Leg
Posted In: Block Party

WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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We are the REAL National Champions

2024-04-09Leave a comment

QIC: Cubbie
When: 04/09/2024
Pax: Cubbie, Half Shell, Mark Nestel, Senator Tressel, skipper, Slow Jams, The Pirate
Posted In: Golden Corral

WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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Swinging into the week

2024-03-25Leave a comment

QIC: Farmers Only
When: 2024-03-25
Pax: 3D, Barkley, Boogienights, Cornerstone, Cubbie, Esso, Farmers Only, Happy Hour, JWOW, Mayday, Rebound, Shower Curtain, Slash, SugarBug, Warning Track, Wooden Leg
Posted In: The Armory

WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.

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F3 The Fort

Tag: Cubbie

Get your what upright?

Embrace what’s coming

Loop loop-a-doop

Positive Habit Transfer

Burpees for Breakfast

Upgrade of Bandcamp’s Tallawah KB Workout

The Hammer route w/traffic pain.

Unexpected

We are the REAL National Champions

Swinging into the week