THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.
Key takeaway: Open your heart and cover the plums.
WARMUP: mumblechatter
THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds
We did an extra rounds as time allowed for extra credit
MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year
https://strava.app.link/p88mB09efpb
Warmup:
SSH
IW
HW
Good Morning
Around the World
Merkin (slow count)
Yoga
Halo
10 Swings
10 Goblet Squats
10 Merkins
Move (bear craw, waiter carry, suitcase carry)
10 Swings
9 Goblet Squats
9 Merkins
Down to:
10 Swings
1 Goblet Squat
1 Merkin
1 Clean
1 Racked Lunge
1 Press
Each side
2 Cleans
2 Racked Reverse Lunges
2 Presses
Each side
Got up to 5 reps
Head back toward COT
stopping occasionally for
1 thruster
1 manmaker
1 burpee snatch each side
@F3theFort 11 PAX at the Hive are better than when they started. Thanks for calling my number @JimEubanks12; Grateful for the opportunity to lead!! @F3_Spiderman – how are those burpee snatches? @DW_Sasquatch_F3 taught me those. Blame him pic.twitter.com/JJ0sx9EjBa
— Justin Isenhour (@jisenhour) April 15, 2022
NMM: Good Friday
I’m afraid that, like Peter after the Last Supper, I’m more willing to fight for Jesus than to die for him.
WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins
THE THANG: 4 jack webs with a short mosey in between.
MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)
Take a lap
CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)
Take half a lap to the soccer field
CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.
Half a lap
HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)
Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.
MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.
TINSEL OUT!!
We left the parking lot and moseyed our way towards WEP with a quick stop along the way for some SSH (more than intended since Bobber had to run back and turn his lights off and we had to do them until he returned… ALA high school sports style punishment), Imperial Walkers, Hillbilly Walkers, Moroccan NightClubs, Windmills and also a quick set of Cherry Pickers at Bobbers request.
Once we arrived at WEP there happened to already be a board of pain there with the workout listed
1 x Kraken
2 x 10 Second All Gore
3 x Burpee
4 x Merkin (4 count)
5 x Calf Raise (4 count)
6 x Derkin (4 count)
7 x Moroccan NightClubs in Squat
8 x Monkey Humpers (4 count)
9 x Flutter (4 count)
10 x LBC
11 x Jump Squats
12 x Side Straddle Hops (4 count)
We then moseyed back to the start and closed in a COT
A great time was had by all
There was a time when the world whispered. When quiet blanketed the meadows, and branches parted. When we hiked in wordless wonder and the birds regaled us once more with song. It was this morning at The Hive.
Warmup:
The Thang:
Partnered up because accountability matters. Cones were lined up with a plethora of KB exercises. The timer was an experiment of mine that was a cross between a human horse and buggy with battle ropes. The idea was to run across the parking lot with resistance. It was teeeeerible!! All of the pax would rotate through the cones onto the resistance run.
After a few rounds the timer switched up to bear crawls and waiter carries (aka The Tesh).
Six o’clock arrive fast. Back to COT for prayers and praises.
Prayers for mental health, cancer, and marriages.
JWOW
PAX were advised that this would not be an “ease into the week” workout.
After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.
We then took a walk all the way around the parking lot with our kettlebells.
Thang 1: Dora
Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.
Thang 2: 4 corners, no dropping the bell
corner 1: the dumpster – deadlifts
corner 2: the funeral home – overhead presses
corner 3: the hearse – tricep extensions
corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.
Some quick Mary to finish the time, and off to take on the week.
YHC took a call up on the schedule to kick off March. 20 decided to converge east of the peach stand. Three lessons were shared from Seneca and a few exercises were called.
COP – After the pledge, a mosey to Kimbrell’s for COP – squats, people’s chairs, windmills, seal jacks, and burpees sprinkled in got everyone warmed up and on to station #1.
Lesson 1 – “Train your body rigorously so it is not disobedient to your mind”
Station 1 – 10 burpees upon arrival. 7’s to follow – kraken burpees at the top of the circle with squats at the entrance of the circle. PAX returned to the top of the circle to confirm the lesson was learned. It was. From there, we moseyed to…….
Lesson 2 – “He who is everywhere is nowhere”
Station 2 – PAX paired up completing a 4 corner, 2 round circuit 5-10-15-20 – burpees, merkins, squats and seal jacks. Upon completion, 5 more burpees to ensure the lesson was learned. It was.
Lesson 3 – “Happy is he who makes others better”
Station 3 – flutters in cadence, LBC’s in cadence and a mosey back to COT. Early arrivers did a few burpees to finish out and a few abs – geometry class brought us to 0600 and COT.
Announcements were shared, prayers were offered and praises were given.
NMM – 3 takeaways to expand on the lessons learned:
1 – Rigorous training enables us to be durable as leaders in our homes and communities. We are better equipped to handle life’s challenges and keep a calm and clear mind when our bodies are strong. Our mind and spirit require the same training.
2 – The person who feels busy may find themselves living the life of a hamster on a wheel – in a sense, being everywhere, but nowhere. Are we setting routines that allow for avoiding that trap? Our world is great at distracting us. We are equipped to mitigate that through our disciplines, our training and how we apply it daily.
3 – Helping others improve in their journey expecting nothing in return is the ultimate gift of impact. As leaders, we are called to give away what we know in the pursuit of helping others seek advantage. The feeling of knowing your effort inspired or encouraged someone to go further, work harder, apply themselves more, etc. brings about a joy knowing your work as a servant manifested itself positively in others.
My thanks to Kermit for the call out and the opportunity to lead a fantastic group of HIMs. I am grateful to start the day (and in this case) month off on an advantageous foot.
Keep going!!!
Cyclops
A mid-week substi-Q request left YHC a bit concerned on how to fill an hour of pain. Fortunately, the request was picked up by an old friend of The Fort that now resides on the other coast, 88.
88 and YHC met early to get a lay of the land. He volunteered to lead us off, but needed to know where a few things were. It was a dark and chilly morning, and the wind was cutting.
14 PAX gathered just before 0630hrs, and all got to meet the brother from the Gold Rush Territory. With one fresh face in the crowd, a strong disclaimer was given, along with the 5 core principles.
The Fort broke off from Milkshake for a little mosey to the back side of the Pike Engineering.
COP
10 Merkins IC
20 SSH IC
10 Squats IC
Then we moseyed to the entrance of Pike Engineering, and did a set of Minus 2 at the masonry knee walls. Starting with 20 incline merkins and rotating with dips, we did all the reps and eventually made it to 0. The high numbers and pain cause confusion for several PAX, but we won’t name names here, will we Italian Job?
88 led us on a mosey back to WEP, where cones were laid out in 4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included 30 Mountain Climbers at each cone
• Fourth lap included all of the reps – 10 merkins, 20 squats and 30 mountain climbers at each cone
88 handed off to YHC and we started at the front of the amphitheater.
Typically, if I have prepared a message, it’s because I need to hear it. Several things have prevented me from posting consistently over the last month, and I can feel it when I do make it out. So, in a plank position, I went over Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”
Recover and run one lap around WEP, performing 5 burpees at each swing. Cyclops and Italian Job led the way, with Clickbait giving chase. “5 more” burpees were continued in front of the amphitheater while waiting for the 6, or Stang to return from the woods. Stang was incredibly uncomfortable in the open area of the park, constantly gazing towards the trees. I’m not sure if the sun rising early helped either.
“Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.
Next up, Dan Taylors. All the way across the WEP field. A few PAX wanted to play on the playground, and I heard rumblings of other shenanigans, but feared turning around to see what they were doing. The field was longer than I thought, but we got 55 squats and 220 lunges in.
“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.
We moseyed back to CoT, and with a minute to spare, got 5 Mike Tysons – Bear crawl and Crawl bear in to close it out.
We welcome FNG Spit Valve, had prayers and praises for those at D2D and to those in Ukraine and affected by the conflict in Ukraine. T-claps to Clickbait who is organizing some relief efforts to that part of the world.
Thanks again to 88 for answering the call to lead! We look forward to your return.
Laces had 10 PAX with a
Smorgasbord on the menu
Warmup
Big 4 corners
SSH
Carioca
IW
Butt Kickers
HW
Shuffle
Mountain Climbers
High Knees
SSH
Toy Soldiers
IW
Moseying with some of the following at stops
BTTW
Aussie Mountain Climbers
Mike Tysons (quite a few of these)
Bear Crawls
Bulgarian Split Squats
Some yoga
When we made it to the pull-up bars, YHC had stashed some kettlebells and cinder blocks.
Split into groups for
10 manmakers
Or
10 burpee pull-ups
Switched out
5 manmakers
Or
5 burpee pull-ups
Switched to the last group with called up and down weighted squats or pull-ups
Moseyed back towards COT
Stopped along the way for:
Box jumps on the loading dock
SSH at the bottom of a hill
Bulgarian Split Squats
Mike Tysons at COT
NMM:
When you notice that something isn’t getting done (in this case it was me counting SSH in cadence at the bottom of that hill), it could be because it’s your job to do it. Go take care of business.
PAX at Laces today demonstrated they’re capable of some awesome work. It motivates me to post with guys accelerating like so many of y’all are in The Fort. I consistently look forward to seeing how our efforts in the gloom help spark impact outside of the gloom.
—
Band Camp dismissed