Dora & the Hill

2022-07-14Leave a comment

QIC: NakedAndAfraid
When: 2022-07-14
Pax: Dojo, f3anchorman, NakedAndAfraid, Small World - Chris Gunn, Twister
Posted In: Footloose

The mumble chatter was strong from the start this morning & never ceased. It helped cut the thickness of the air.

WARMUP:
Short mosey to the FMPD parking lot for some SSH’s, Windmills, Moroccan NC’s & LSS’s

THE THANG:
Mosey’d over to Massey St & up the hill to the parking lot.
Since we were 5-strong, split into two groups for a Dora of 100x Merkins, 200x LBCs & 300x Squats.
First group ran down & back up the hill while the 2nd group whittled away at the reps. Flapjack until all were complete.
Some Bear Crawling & Lunges over & back across the top parking lot.
Mosey over to parking lot behind Hobos for more Bear Crawls & Lunges.
Ran back to FBChurch for Mary until time.

MARY: Yes – 10x Gas Pumpers > Double-Crunch LBCs > Dynamic-Count Box Cutters > Flutters > Catalina Wine Mixers. Closed w/5x Burpees.

ANNOUNCEMENTS: Read your newsletter. Lot’s coming up w/10yr anniversary & multiple CSAUP offerings.

COT: Praises & Prayers all around. Post next week with @Dojo on Q!

Thanks to @Small World for the opportunity to lead!

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Diabeetus

2022-07-13Leave a comment

QIC: darkhelmet
When: 2022-07-11
Pax: 3D, Airborne, Barry Manilow, Battle Bot, Cheddah, Cohiba, darkhelmet, Dojo, f3anchorman, Funhouse, Kermit, Lies and Videotape (SLV), Maximus, NakedAndAfraid, Peabody, Punch List, Sex, Tesh, Triple Lindy, Uhaul
Posted In: The Armory

WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5

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No discounts for the Coupons!

2022-07-12Leave a comment

QIC: Fogerty
When: 2022-07-12
Pax: Bass-o-matic, Beaker, Boogie Down, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Fogerty, Kindergarten Cop, oldbay, Rebel, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,

COT: Prayers for Tootie, Destiny in-laws, Health, Families

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Light Poles and Jack Webb’s

2022-07-09Leave a comment

QIC: Rebel
When: 2022-07-09
Pax: Barry Manilow, Bass-o-matic, Beacon, Boogie Down, Boss Hogg, Dojo, f3anchorman, Fogerty, Pusher, Reaper, Rebel, Senator Tressel, Triple Lindy, Wicked Tuna
Posted In: the yard

WARMUP: little mosey and then SSH, O/H Claps, MNC, MC, Imperial Walker
THE THANG: 6 light poles and treat it like suicides with an exercise at each pole. 1st pole, 10 Wide Arm Merkins, 2. 15 CDD, 3. 20 Merkins. 4. 25 Squats. 5. 30 Monkey Hunpers. 6. 35 Plank Jax.
Mosey to front of Middle School in front of Benches. Two rounds of Jack Webb. 1st round up to 5 & 20 Heels to Heaven / Big Boy Sit-ups. 2nd round up to 5& 20. Merkins/Dips. Return to basketball court for sprints. And end with some Mary.

Welcome FNG Wicked Tuna, EH’d from Colombia, SA. Yes that is South America

Thanks Fogerty for the Q stick. Great to see Beacon back out!!!!

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Partner B.L.I.M.P.S. and a pair of Jacks

2022-07-08Leave a comment

QIC: oldbay
When: 2022-07-08
Pax: Backdraft, Bass-o-matic, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Flounder, Fogerty, Kindergarten Cop, Maximus, NakedAndAfraid, oldbay, Rebel, Short Sale, Spinner, Twister, Vuvuzela, Weezer
Posted In: Slow Burn

WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right

People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10

MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)

ANNOUNCEMENTS:
COT:

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Round and round we go

2022-07-06Leave a comment

QIC: F3DaVinci
When: 2022-07-06
Pax: Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Cyclops, Dojo, f3anchorman, F3DaVinci, Fogerty, Jekyll, Maximus, Pusher, Quack Attack, Rebel, skipper, Tinsel, Twister, White Lightning
Posted In: Clydesdales

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Leading The Old Men in Circles

2022-07-02Leave a comment

QIC: OTG
When: 2022-07-02
Pax: Bass-o-matic, Cakeboss, Dojo, Double D, Fogerty, HarryCarry, Missed his name, oldbay, OTG, Pusher, Reaper, Rebel, Senator Tressel, Short Sale, White Lightning
Posted In: the yard

WARMUP: Everything in cadence to 10
Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers
2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin stretching.
THE THANG:
10 Merkins
15 BBS
20 calf raises
25 Superman’s
30 CDD
35 LCB
Run lap around parking lot
Rinse, repeat

7:12
Baseball stretches
Leg across body
Knee to chest
Knee to ground
Groin stretch

7:15
Pain ends

MARY: Nada

ANNOUNCEMENTS: Convergence on Monday, July 4th at Honey Badger; GoRuck Star Course on Oct 8th in Charlotte.
COT: Prayers for kids turning 18 and living in the freest country in our realm!

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Dancing in the Street

2022-07-01Leave a comment

QIC: CakeBoss
When: 2022-06-30
Pax: Bassomatic, Boogie Down, Cakeboss, Dojo, Drop Thrill, f3anchorman, f3destiny, Fogerty, Polaroid, Rebel, Small World - Chris Gunn, White Lightning
Posted In: Footloose

WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX

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A Call to the Bullpen

2022-07-01Leave a comment

QIC: Punch List
When: 2022-07-01
Pax: Bass-o-matic, Boogie Down, CableGuy, Cheddah, Couples, Cousin Eddie, Cyclops, Dojo, Double D, f3destiny, Fogerty, JWOW, Kindergarten Cop, Mark Nestel, oldbay, Punch List, Rebel, Seamstress, Spinner, Sprocket_F3, Tater, Weezer
Posted In: Slow Burn

Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!

I about splashed merlot after all those lunges. Nice Weinke, Wegs.

WARMUP:

20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos

THE THANG:

10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops

MARY:

Yes

ANNOUNCEMENTS:

Post on Saturday!

COT:

Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.

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Choose your own pain, sorta

2022-06-28Leave a comment

QIC: 38 Special
When: 2022-06-28
Pax: 38 Special, Boogie Down, Dojo, Dumpster Fire, Senator Tressel, Spinner, Triple Lindy
Posted In: The Ballroom

WARMUP: the disclaimer is the warmup
THE THANG:
Mosey around the school, stopping for instructions written on chalk. Stops were, roughly..
West side:
1. 20x dips
2. 10x step ups/each leg
South Lot (four corners):
1. 10x grave diggers, hillbilly walker
2. 10x BBSU, LS Squat
3. 20x LBC, SSH
4. 45x SSH
Service Road
1. 20x flutter
2. 30x calf raises
North Lot
1. 20M bear crawl

After the first time around, we ran back to the start, and turned around! Crawl Bear was offered as the reverse option to beat crawl and BTTW the OBVIOUS reverse of calf raises, made it back to the dips and one more time around the parking lot before heading back to CoT for 30s of lift stretching
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Brief discussion on action. As I tell the kids, prayer is not a suitable substitute for action. Took a knee and asked the PAX to silently reflect on an action they can take, for which someone else will benefit, and they will gain no credit

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F3 The Fort

Tag: Dojo

Dora & the Hill

Diabeetus

No discounts for the Coupons!

Light Poles and Jack Webb’s

Partner B.L.I.M.P.S. and a pair of Jacks

Round and round we go

Leading The Old Men in Circles

Dancing in the Street

A Call to the Bullpen

Choose your own pain, sorta