Dust in the Wind? No!

2022-08-01Leave a comment

QIC: Double D
When: 2022-08-01
Pax: Beaker, Cakeboss, Cheddah, Double D, f3anchorman, F3DaVinci, Gekko, Happy Hour, JWOW, Shatner, Spinner (Derrick Dominey), Sugar Daddy, Uhaul, Uncle Sam
Posted In: The Armory

WARMUP: SSH, Mtn climber, Peter Parker, Parker peter

THE THANG:
Triple Bs day — bells, bricks and blocks

Bells:
10 Swings (round 1)
10 Goblet squat (round 1)
10 Lawn mower pull each side (round 2)
20 Tricep extension (round 2)

Bricks (1 pair per pax):
20 Moroccan night clubs
20 Punches
20 Overhead claps
20 Bent over flies

Blocks (1 per pax):
20 Derkins
20 Irkins
20 Overhead press
10 Man makers (blockees)

Half of group runs to each pile, completes first exercise, runs back to bells and completes 2 exercises, runs to opposite pile, returns to bells to complete sa.e 2 exercises.

Group made it through almost two full rounds.

MARY: American Hammer, Flutter

ANNOUNCEMENTS: Final Countdown coming 9/10, 10 yr convergence 9/17 am, 10 yr party 9/17 pm, The Bubble 8/4, Pints & Padres Tue pm at Amor Artis.

COT: Battle Bot was missed today. Hopefully we moved enough heavy stuff and listened to enough UHaul ear candy and mumblechatter to meet our Site Q’s standards. Get well!

Reports of Barry Manilow posting proved to be false unfortunately.

Special guest visitor posted today — Uncle Sam, fresh back from Colombia on his way to Virginia for 12+ most of education and inspiration before returning back to Colombia to continue his life’s work in his home country. great to have you in the Gloom with us and to hear your stories of Picking up the Six. Keep up your HIM efforts and example! Praise and prayers for you!

Prior Site Q Shatner was back in the Gloom today after many weeks DR. welcome back!

DaVinci proved he can throw shade with the best of the pax, dropping some darkness with a smile on Cake Boss. Watch out DOAH, he’s coming for you next!

Thanks to Battle Bot for the Q invite, my first at a gear AO. Sometimes we all need the push toward something new and different. As I persevere through a long, hot, sometimes mundane summer that at times feels like Ecclesiastes and Kansas “Dust in the Wind” this morning’s experience with the pax including dialog before, during and after gave me a real jump start to the week. Thank you!

This thing we call The Fort is special. It’s impact is actually global, as we heard this am from Uncel Sam. And it only continues if you post tomorrow. #keep posting #noOYO

TClap |

Seven Years Later

2022-07-31Leave a comment

QIC: fishstix
When: 2022-07-30
Pax: Crawdad, darkhelmet, Double D, fishstix, Grout, Mainframe, Pusher
Posted In: The Fort

Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message – Pay attention to detail, It is the little things that make a big difference. Here’s the link to the Backblast : https://f3thefort.com/2015/07/11/40-at-the-fort-q-school-extra-credit-attention-to-detail/

WARMUP:
SSHx20
Imperial Walkersx15
Windmillsx15
Plank Stretches
Mountain Climbersx10

THE THANG:
Next, we did a modified Jack Webb. We ran around the park and stop for each round of merkins and arm raises. I should have read the message from my first post about attention to detail a bit closer. Several times, I lost count and the Pax reminded me . We finished at the far end of the field, a quick rest with some Goggins motivation. Next, we partnered up for a long wheelbarrow to the playground. One catch, if you stop and switch partners, 5 burpees. Once we got to the playground, we continued with partners exercises.
Partner one – run around playground while partner two does dips (swap)
Partner one – run around playground while partner two does derkins (swap)
rinse and repeat
Next, we made our way back to the amphitheater for a few minutes of recovery abs exercises (LBCs, Flutters, and Box Cutters). We took the path to the power line hill where the XC runners typically do hill repeats. Partner one runs up the hill and returns to the bottom using the paved path while partner two performs an exercises. Three rounds: Squats, Calf Raises, and Lunges. One last run up the hill, backwards. Back to the front of the amphitheater. Plank line up, each Pax performed two merkins in front of the other pax, rinse and repeat.
We had time for some Mary and a 30 second body destroyer.

Great job everyone!

TClap |

Rocking and Rolling in the Gloom

2022-07-29Leave a comment

QIC: Badlands, Double D
When: 2022-07-28
Pax: Badlands, Cakeboss, Cubbie, Double D, Paddle
Posted In: Laces In

WARMUP:
Double D at the helm:

COP — SSH, Seal Jack, Mtn climbers, merkins, Peter Parkers, Windmill (all IC x10)

Burpees x10 OYO

Mosey to rock pile on driveway up from stadium. Grab a rock without worrying about running with it.

Curls IC x10
run down hill, sprint up
Overhead Press ICx10
run down hill, NUR up
Squat ICx10
run down hill, bear crawl up
Calf raise ICx10
run down hill, sprint up
Tricep press ICx10
run down hill, NUR up
Chest press ICx10
run down hill, bear crawl up

Sprint back to flag

THE THANG:
Badlands in charge:

Mosey to asphalt band practice field…

Descending Ladder Suicide:
Starting at the goalline – run 100yd to far goal line and do 10 each of the following: burpees, squats, merkins, LBCs, Forward Lunge (each leg). Run 100yd back to original goal line then run 90 yd to far 10 yd line and perform 9 reps of each of the same 5 exercises. Run 90yd back to goal line then run 80yd to far 20yd line for 8reps…. keep decreasing 10 yards and 1 rep.

Made it to the 50 yd line before time was getting low so for the 40yd, 30yd, 20yd, 10yd we only performed merkins and we mixed in some Nur and bear crawls and crawl bears instead of running.

Finished off with mosey back to COT and 1 minute of Mary (flutters and American hammers)

ANNOUNCEMENTS: The Final Countdown coming 9/10, stuff the bus, Invergence Aug 13

COT:

We rocked the first half, then Badlands rolled us in the second half. Good energy from all throughout!

Cake Boss made a fashionably late appearance at 0558. We gave him full credit for a post because…well….WWJD!

A reference to high school reunions brought reflections on HS friends that remain in contact today and those that walked with us through that life stage so many years ago. gratitude for both groups and reminders of the value of what we have with our F3 brothers.

Prayers for Yard Sale and the flux he’s navigating. Thanks for the chance to lead!

TClap |

VQ at VA for SPowers

2022-07-26Leave a comment

QIC: SPowers, Ölaf
When: 2022-07-25
Pax: Double D, Flounder, Ölaf, SPowers
Posted In: virile agitur

WARMUP: 1 min plankitude followed by ruck through the woods to destination pull-up and dip station. Carrying Mic the whole time through the woods.
THE THANG:
4 stations
1st person does pull-ups until failure then switch over to dips.
2nd PAX does squats with ruck on.
3rd PAX pounds Mic into the ground like a sledge hammer alternating hands each time.
4th pax does mountain climbers with ruck.
1 min timer signals when to rotate.
2 rounds were performed.
Then rucked up and finished the loop back around to the school. Handed over Q to @SPowers who had us doing laps around the EarthFare lot with ruck exercises at each stop sign. Lunges, shoulder presses, curls, merkins, squats. Before it was over he was calling cadence like a natural. Great VQ after only a month of posting. Look forward to many more.
MARY: men only
ANNOUNCEMENTS:
COT: prayers for marriage and family

TClap |

Zipper takes no mercy

2022-07-21Leave a comment

QIC: Jekyll
When: 2022-07-21
Pax: B.O.B., Band Camp, Barry Manilow, Bass-o-matic, birdcage_f3, Bojangles, Cakeboss, Cohiba, Cousin Eddie, darkhelmet, Double D, Fire Marshall Bill, Fogerty, Grout, Jackalope, Jekyll, Macguyver, Ölaf, Pusher, Rebel, Shady, skipper, Stang, State Farm, White Lightning
Posted In: Minnow Pond

WARMUP: None!

THE THANG: Zipper: 3.2-3.8 miles of neighborhood hate. 10 merkins and 10 squats at every cross street between Spring and Unity. If the reps dont kill you the hills will. Always a #crowdpleaser and you are better (albeit #smoked) after.

MacGuyver was the #King today- no surprise. B.O.B was up there and Grout was in top 3 or 5? #triplehate Bash Brothers: State Farm and Jackalope came back to swim at the pond for the second week in a row. Also great to see their dads. Keep your eye on Cousin Eddie. He’s rising fast!

MARY: Dont understand

ANNOUNCEMENTS: Brew Ruck tonight, Final Countdown
CSAUP 9/10

COT: Praise and Prayers for State Farm and Jackalope who will be making their way to the Citadel in a few weeks. Prayers for marriages, our children.

TClap |

TPS reports are on time this month!

2022-07-12Leave a comment

QIC: UHaul
When: 2022-07-12
Pax: 38 Special, Console, Double D, fishstix, Grassy Knoll, Uhaul
Posted In: shieldlock otb

Ruck around Kingsley while receiving some TPS report notes and action items collected by @38 while @bandcamp was down range horn blowing.

TClap |

24….

2022-07-10Leave a comment

QIC: Slapshot
When: 2022-07-09
Pax: 3peat, Double D, Repeat, slapshot, Spectre
Posted In: Alcatraz

It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.

WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.

THE THANG: Sprinted out of the parking lot for roughly.25 miles.

Performed the following:

12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC

Sprint another .25

Repeat the exercises reducing the reps by two.

We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.

From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.

Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.

Back at the lot we finished with 6 Taps and 24 HR Merkins.

Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.

With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.

Great Work by everyone as we ended with over 3 miles and lots of Merkins.

I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.

Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.

Prayers for health and guidance.

Until the next time …. Slapshot 👊

TClap |

The Forts fastest AO

2022-07-09Leave a comment

QIC: fishstix, F3Hardwood, F3FloppyDisk, Bobber, Band Camp, Badlands, B.O.B., backdraft, Double D, Fogerty, Gears, Grout, HarryCarry, Joe Lyons (F3 Long Duck), LTrain, Mainframe, Maximus, NASA, Pusher, Rock Thrill, Ruby Slippers, Shield, Shady, sirtophamhat, Slackblaster, Splinter, Vuvuzela, birdcage_f3, Italian Job, Poppins
When: 2022-07-12
Pax: B.O.B., Backdraft, Badlands, Band Camp, birdcage_f3, Bobber, Double D, F3FloppyDisk, F3Hardwood, fishstix, Fogerty, Gears, Grout, HarryCarry, Italian Job, Joe Lyons (F3 Long Duck), Ltrain, Mainframe, Maximus, Nasa, Poppins, Pusher, Rock Thrill, Ruby Slippers, Shady, Shield, sirtophamhat, Slackblaster, Splinter, Vuvuzela
Posted In: 1st f, Pre-Blast

Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

TClap |

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!

TClap |

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.

TClap |

F3 The Fort

Tag: Double D

Dust in the Wind? No!

Seven Years Later

Rocking and Rolling in the Gloom

VQ at VA for SPowers

Zipper takes no mercy

TPS reports are on time this month!

24….

The Forts fastest AO

Leading The Old Men in Circles

A Call to the Bullpen