WARMUP: Nah
THE THANG: A few miles around the school with each Pax choosing a card from the F3 deck of pain at selected stops along the way.
MARY: Nah
ANNOUNCEMENTS: Yup
COT: Of course
Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.
WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press
Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless
NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.
Was truly an honor. Divac out.
WARMUP: Mosey about 3 feet to the left into the parking lot for SSH, Imperial Walker, Low Slow Squat, Moroccan Night Club, Little Baby Arm Circles
THE THANG: Run out of the parking lot and clockwise around the path to where the wood chips go from the top of the hill to the field.
Dora with 100 merkins, 200 squats, 300 LBCs. Partner runs down the hill and back up.
Next was 11s starting with 1 pullup and running to the end of the wood chips for 10 bomb jacks (was going to be BBSU, but a well placed #TWSS knocked that information out of my head)
Mosey clockwise back around the path to the parking lot to grab a soccer ball.
Took turns with a kicker and 3 chasers. Kicker would give the ball a swift kick and start doing SSH. The chasers would run after the ball and the first one to touch it got to bring it back while those who lost did 3 burpees.
MARY: About 90 seconds of stretching
ANNOUNCEMENTS: CSAUPs, rumors of a Christmas party, D2D fundraising is coming
COT: Talked about the Trust in CoT. Asked for the PAX to reveal things that required trust, I’m done with the prayer chain after a workout, I want to work on the men who attended. Tell me something that requires some vulnerability
WARMUP: SSH, 5 “Alien Landing Rain Dances” [see description in comments of video post in 1-F channel], MNCs, 4 ALRDs, Imp Walkers, 3 ALRDs, Cherry Pickers, 2 ALRDs, Windmills, 1 ALRD
THE THANG: 10 rounds on a timer: 3 min. walk / 1 min. exercises
Exercises: Rounds 1-5 (ruck ON): 5 CDDs, 15 Merkins, stretch until bell (done while going up + down staircase)
Rounds 6-10: (Ruck off) 5 Man-makers, Bicep curls till bell
– drop rucks near flag, Sprint ~ 100 yards to light post, mosey back, repeat
MARY: LBC’s, Knee Tucks, Oma Plata Thrusters, Flutter Presses, Xs & O’s, Some other “pax-choice”
= Ruck used
ANNOUNCEMENTS: Sweaty Barry, Dads & 2.0s, Read Newsletter
COT: Strength in Recovery/therapy, Fortitude for bootcamp, financial responsibility awareness, others left unsaid
All veterans so simple disclaimer, light warmup then we performed the following with rucks and sandbags:
10 Merkins, alternating one hand on sandbag
Bear crawl dragging sandbag to other side of field
10 Merkins w/sandbag pull thrus (aka Ashley Cummins)
Sandbag front toss to other side of field
10 Sandbag over the shoulders
OH carry sandbag to other side of field
10 Lunges w/sandbag rotates (start one side of lunged leg and rotate to other side)
Farmer carry ruck and sandbag over and back
Rack the sandbag on top of ruck (normal carry) and take long lap
15 Sandbag curls
Lunge across field with ruck and sandbag on back
15 Sandbag overhead presses
Front rack the sandbag across the field
10 Sandbag cling and presses
Sandbag front toss across field
15 Bent over sandbag rows
Suitcase carry ruck and carry sandbag like baby over and back
Rack the sandbag and take another long lap
5 quick man-makers then back to COT for a few mins of mary.
One or two of those movements should not be repeated but great way to start the day!
Run behind Gold Hill Middle for suicides.
Base Line
7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center
At the turn:
7 Wide leg typewriter squats in same sequence
We need to find Cheshire’s info, cause I don’t see it anywhere…
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!
WARMUP: Ditch Witch led!
THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.
WARMUP: Mosey to turf area behind elementary school for SSH, windmills, moroccan nightclubs, imperial and hillbilly walkers and then mosey back to soccer field.
THE THANG: 7 of diamonds – 4 stations, 4 laps, same exercise at each station for each lap… 7 merkins at each station then 14 flutter kicks then 21 lunges then 28 squats. Mosey to parking lot, hold plank while each person bear crawls out to curb and back. Mosey to picnic tables for inclined merkins, dips, and step ups. Lunges back to parking lot and then mosey to picnic tables for rinse and repeat on inclined merkins, dips, and step ups. Mosey back to parking lot for ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter, upcoming men’s shelter and blood drive.
COT: Shared prayers and praises and ended with a prayer.
THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.
ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.