Fort 12 Year Anniversary

2024-09-28Leave a comment

QIC: Liberty Bibberty, 3D
When: 09/28/2024
Pax: 3D, Assassin, Backdraft, Barry Manilow, Battle Bot, Bitcoin, Bonsai, Cohiba, Copperfield, Cyclops, Damien Croft, darkhelmet, decibelf3, Double D, Drop Thrill, Esso, fishstix, Funhouse, Gears, HarryCarry, Headspin, Hominy, JCruise, Jon Coffin (F3 Atticus), JWOW, Kermit, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Minuteman, Nasa, PacMan, Poppins, Pusher, Rainmaker, Refugee_Recore, River Rat, Ruby Slippers, Rumbling Bald, Savage, Senator Tressel, Shield, Short Sale, skipper, slapshot, Sofrito, SouptoNuts, Sparky, Spectre, Stang, Straight Up, Suplex, Tesla81, Time Machine, Tinsel, Trucker, Twister, Vuvuzela, Walker, Wegmans, Zalinsky (F3 Rock Hill)
Posted In: The Fort

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Inaugural Jackal

2024-09-23Leave a comment

QIC: Shady
When: 09/09/2024
Pax: 3D, Band Camp, Bobber, Esso, Goose, Happy Hour, Hominy, JWOW, Liberty Bibberty, Ltrain, Oolong, Poppins, Shady, SugarBug, Suplex, Time Machine
Posted In: american jackal

WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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Colt 45 and 2 Zig Zags

2024-09-18Leave a comment

QIC: Esso
When: 09/17/2024
Pax: Cubbie, Esso, Half Shell, Italian Job, Mark Nestel, Pusher, Senator Tressel, Slow Jams
Posted In: Golden Corral

Zig zag the Teeter parking lot

– Merkins: 25 single ct cadence / sprint to other side of lot; 20 IC, sprint…15…10…5
– Squats/NUR, 25, 20, 15, 10, 5
– CCD/Power skips – 25, 20, 15, 10, 5
– SSH/High knees – 25, 20, 15, 10, 5
– Cossack squats – 25
COT

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Flying Squirrels led to Walnut Attack

2024-09-10Leave a comment

QIC: Kermit
When: 09/10/2024
Pax: Band Camp, Cakeboss, Cohiba, Esso, Farmers Only, Kermit, Poppins, Shady, SouptoNuts, Sprocket, The Mule, Warning Track
Posted In: Block Party

Disclaimer disclaimed
Mosey to the stage at WEP

Warm Up:
20 SSH IC
10 Windmills IC
10 LSS IC
10 Hill Billy Walkers IC
10 Imperial Walkers IC
10 MNCs IC
Yoga?

The Thang – Pearls on a String around WEP. At each swing, do the following. When you finish, pick up the 6.
10 Merkins
10 Squats
10 Flying Squirrels

Mosey to Pike Entrance stopping to do Toy Soldiers across long, rough parking lot.
Grabbed some wall at Pike entrance:
7s of Derkins and Bomb Jax
7s of Step Ups and Dips

Back to CoT for Mary.

Mary – Flutters, American Hammers, Weird AmHams (Esso) and J-Los.

CoT: stays in CoT

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Bord of Pain OG

2024-09-06Leave a comment

QIC: Bonsai
When: 09/05/2024
Pax: 38 Special, 3D, Band Camp, Bonsai, Cubbie, Cyclops, Escargot, Esso, Full House, Half Shell, JWOW, Kermit, Shady, skipper, Slow Jams, Smothered and Covered, Sprocket, Suplex, Tesh, Warning Track
Posted In: the coachs box

WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees

THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.

50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Low Mileage

2024-09-06Leave a comment

QIC: Maximus
When: 09/06/2024
Pax: Band Camp, Bobber, Boogie Nights, darkhelmet, Esso, Kermit, Last Call - LC, Maximus, Shady, Spider-Man, Tesh, The Mule, Time Machine
Posted In: The Hive

WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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What is the mission of F3

2024-09-01Leave a comment

QIC: darkhelmet
When: 08/15/2024
Pax: Abagnale, brianjohanson, C3P0, Centerfold, darkhelmet, Esso, Goose, Italian Job, Maximus, Only fans, Poppins, PTL, Red Wire, Rosie, Tiller, Time Machine
Posted In: Lazarus

WARMUP: yes, mission of F3
THE THANG: parking deck misery
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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Use your manners

2024-08-28Leave a comment

QIC: backdraft
When: 08/28/2024
Pax: Backdraft, Band Camp, Barkley, Crystal Lake, Esso, Farmers Only, Fire Marshall Bill, fishstix, Hash brown, Italian Job, Maximus, Pusher, Rebound, Smothered and Covered, Tsunami
Posted In: kitchen sink

WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

2024-08-26Leave a comment

QIC: Esso
When: 08/26/2024
Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Corruption, Cyclops, Double D, Esso, Fire Marshall Bill, Fogerty, Funhouse, Gekko, Nasa, oldbay, Peach Stand, Pusher, sirtophamhat, Sugar Daddy, Twister, Wegmans, White Lightning, WWL
Posted In: Flight Plan

Walmart Route

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Hive 9th Birthday

2024-08-25Leave a comment

QIC: Band Camp, B.O.B.
When: 08/16/2024
Pax: B.O.B., Band Camp, Cohiba, Esso, Half Shell, JWOW, Last Call - LC, Peabody, Poppins, Pusher, Shady, Slash, Slow Jams, SugarBug, Tesh, Time Machine, Über, Vuvuzela
Posted In: The Hive

We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

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F3 The Fort

Tag: Esso

Fort 12 Year Anniversary

Inaugural Jackal

Colt 45 and 2 Zig Zags

Flying Squirrels led to Walnut Attack

Bord of Pain OG

Low Mileage

What is the mission of F3

Use your manners

Great bootcamp weather for a run (10 degrees too warm for good running weather)

Hive 9th Birthday