Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: Cyclops
Staying off trails
- QIC: Cyclops
- When: 2023-01-23
- Pax: Anchorman, Cornerstone, Cyclops, Olaf, Tsunami
- Posted In: virile agitur
WARMUP: none – ruck shuffle 1/4 mile
THE THANG: every 1/4 mile – ruck merkins, squats or manmakers. Almost 2.5 miles total.
MARY: no time for it – had miles to cover
ANNOUNCEMENTS: we’re made
COT: YHTBT
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Wait..what?!?
- QIC: Double D, SkateOrDie
- When: 2023-01-27
- Pax: Bonsai, Boss Hogg, Cakeboss, Cyclops, Double D, JWOW, oldbay, Peach Stand, Pusher, Short Sale, SkateOrDie, Twister
- Posted In: Slow Burn
WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q. Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay
THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC. I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly. We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH
*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.
The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.
MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Harris Street Hill Repeats
- QIC: Pusher
- When: 2023-01-25
- Pax: Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cyclops, Dojo, Esso, Funhouse, Jekyll, Pusher, Rock Thrill, RollOff, skipper, Sugar Daddy, Twister, Vuvuzela, WWL
- Posted In: Clydesdales
Mosey to Harris Street. Repeat hill up to 5 times and mosey home.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
January?!?
- QIC: Cyclops
- When: 2023-01-19
- Pax: Bonsai, Cornerstone, Cousin Eddie, Cyclops, Riggins, Sprocket
- Posted In: Soul to Sole
WARMUP: 1/4 shuffle
THE THANG: every 1/4 mile – a series of squats or merkins w/Ruck on or both. There was 1 round of manmakers and monkey humpers were done near orange theory but not into the window. Got just over 3 miles total.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks, Sprocket. Always an honor
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Mentorship Has Its Privileges
- QIC: Joe Lyons (F3 Long Duck), Double D
- When: 2023-01-24
- Pax: 38 Special, Band Camp, Barkley, Bones, Conundrum, Cyclops, Double D, Escargot, Esso, Gears, Grinder, Joe Lyons (F3 Long Duck), Pusher, Rebound, Shady, slapshot, Slash, Straight Up, Sugar Daddy
- Posted In: colosseum
WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin
THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws
Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps
Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past
hand off to Long Duck
Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.
Run home
ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.
COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.
thank you Shower Curtain for the opportunity to lead the pax!
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Make Wednesday Matter
- QIC: Double D
- When: 2023-01-18
- Pax: Airborne, Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cyclops, Double D, Eric Thompson BOT, Everest, Fogerty, Gekko, Joe Lyons (F3 Long Duck), JWOW, Mark Nestel, Ölaf, Poppins, Rock Thrill, Shady, Short Sale, sirtophamhat, Twister
- Posted In: Clydesdales
THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
All of them
- QIC: Cyclops
- When: 2023-01-17
- Pax: Cornerstone, Cyclops, Decibel, fishstix, Grassy Knoll, Half Shell, Jiffy, Masterpiece, Nasa, Slow Jams
- Posted In: Golden Corral
PAX we’re disclaimed and the five core principles were voiced.
WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.
THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.
1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups
Stop 2 – 1 kraken burpee, 17 wide arm merkins, 23 sumo squats
Stop 3 – 1 kraken burpee, 17 diamond merkins, 23 flutter kicks
Mosey to gold hill Y driveway for 5 more burpees OYO then a jog to COT.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks to Slow Jams for the opportunity. It’s always an honor to lead.
Gratefully,
Cyclops 👁
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Are you a Lizard Bullfrog or Leach 🤷🏻♂️
- QIC: CakeBoss
- When: 2023-01-17
- Pax: Assassin, Cakeboss, Cornerstone, Cyclops, Dojo, Nasa, Sprocket, Sugar Daddy
- Posted In: qsource
WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams
Lizards
Bullfrogs
Leaches
Where are we leading in each of these groups
Most influential is in our HOME TEAM
MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Cardinal Tribute
- QIC: Bonsai
- When: 2023-01-12
- Pax: 38 Special, Bonsai, Cheddah, Cyclops, Grinder, Shady, Trucker, yard sale
- Posted In: matterhorn
WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?
SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold
THE THANG:
5 each exercise and then run a lap. Repeat each set before moving to the next set
Burpees
Big Boys
Heels to Heaven
10 each – burpees
LBC
Mtn climbers
15 each – burpees
Squats
Freddy Mercuries
20 – burpees
Squats
LBC
Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.
Total 100 burpees
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css