The Final Countdown

2022-09-10Leave a comment

QIC: Anchorman, fishstix
When: 2022-09-10
Pax: Anchorman, Assassin, Backdraft, Badlands, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bonsai, Boogie Down, Boss Hogg, CableGuy, Cakeboss, Cobra Kai, Cohiba, Console, Cornerstone, Cousin Eddie, crab_cakes, Cyclops, Dangerfield, decibelf3, Dojo, Double D, Esso, Everest, F3DaVinci, fishstix, Flash, Fogerty, Funhouse, Grinder, Grout, Ham Hock, HarryCarry, Kermit, Mainframe, Mark Nestel, Mini Phelps, Minuteman, Nasa, Photobomb, Pusher, Quack Attack, River Rat, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Short Sale, Spectre, Spitz, Splinter, Sprocket, Spud, Tinsel, Trucker, Wicked Tuna, Zima
Posted In: The Fort

The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details: The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.

Total miles: 3+3+3 = 10 F3 math (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Iron Pax Ruck Edition 🤢

2022-09-02Leave a comment

QIC: Tinsel
When: 2022-09-02
Pax: Cheddah, Cobra Kai, F3DaVinci, Sugar Daddy, Tinsel
Posted In: Chupacabra

Iron Pax week 0

Buy in:
5 rounds of
20 thrusters
20 merkins

Cool down:
3 rounds of
100 ft mosey
100 ft 3 burpees, 5 lunges

Buy out:
5 rounds of
20 thrusters
20 merkins

Cool down:
400 m ruck

COT:
Met with the runners and stockade crew

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Finest 2nd F

2022-08-29Leave a comment

QIC: Bonsai
When: 2022-08-26
Pax: Bonsai, F3DaVinci, Sprocket, Tinsel
Posted In: Chupacabra

WARMUP: none
THE THANG:
Rucked around the loop 160, Brusters, Hubert Graham, gold hill

Lots of great 2nd F and We got to learn about Tinsels business and how he got started.

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Bell repeats

2022-08-29Leave a comment

QIC: Mainframe
When: 2022-08-29
Pax: Anchorman, B.O.B., Backdraft, Battle Bot, Beaker, Cheddah, F3DaVinci, JWOW, Mainframe, Mark Nestel, NakedAndAfraid, Quack Attack, Sasquatch, SkateOrDie, Spinner (Derrick Dominey), Tesh
Posted In: The Armory

WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.

I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.

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MinuteMan’s soggy quads

2022-08-24Leave a comment

QIC: spud
When: 2022-08-24
Pax: 38 Special, F3DaVinci, Flounder, Minuteman, Spud
Posted In: Pantheon

I’m giving Spud the Q spot here since Minuteman isn’t in Slack, and since Spud and MinuteMan definitely collaborated on this morning’s helping of pain.
WARMUP: Quick indian run around the field followed by something like the “Spinal Fluid mover” which was some nice back stretching
THE THANG: Cones were set up about 10m apart through the middle of the field the long way. We lunge walked to the first cone, did 10 merkinss, 20 LBCs, 30 SSH and ran back to start. Then lunge walk to the second, repeat. All the way to the 9th or so.

Then the “circle of iron” where the guy in the middle did 20 arm curls (each side) with 10’s or 20s while everyone else alternated exercises
Round 1: Plank, dying cockroach
Round 2: Freddy Mercury, CDD
Round 3: Burpees
MARY:
ANNOUNCEMENTS: didn’t really announce much
COT: lot’s of prayers for health. Cancer is a PITA to say the least, a few praises, too

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Wake Up, ISI DORA!

2022-08-22Leave a comment

QIC: Kermit
When: 2022-08-22
Pax: Battle Bot, Bonsai, Cheddah, F3DaVinci, JWOW, Kermit, N/a, NakedAndAfraid, Peabody, River Rat, Shatner, SugarBug, Trucker
Posted In: The Armory

WARMUP:

20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC

Farmers carry to center parking lot

THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.

Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers

Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press

Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**

Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press

MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC

ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.

Convergence coming up at NaFo I n Labor Day.

COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.

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Ancient History

2022-08-19Leave a comment

QIC: Esso
When: 2022-08-08
Pax: Airborne, Battle Bot, Beaker, Cheddah, Dojo, Esso, F3DaVinci, Spinner (Derrick Dominey), Sprocket, SugarBug, Wegmans
Posted In: The Armory

Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)

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What’s the count?

2022-08-17Leave a comment

QIC: fishstix
When: 2022-08-17
Pax: Boss Hogg, Cobra Kai, Corruption, crab_cakes, darkhelmet, Dojo, f3anchorman, F3DaVinci, fishstix, Gears, Gekko, Mainframe, Mark Nestel, Maximus, Ölaf, oldbay, Shady, Short Sale, sirtophamhat, Slash, Spitz, Trucker, Twister, Weezer, Wegmans
Posted In: Clydesdales

Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.

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Happy Independence Day India

2022-08-15Leave a comment

QIC: Battle Bot
When: 2022-08-15
Pax: Band Camp, Battle Bot, Bonsai, Cohiba, F3DaVinci, Gekko, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Uhaul
Posted In: The Armory

WARMUP:
SSH
Windmills
Merkins
Peter Parkers

THE THANG:
Farmer’s carry to big parking lot

In celebration of India’s Independence 75 years ago today, we started things off with 75 kettlebell swings

Split into 2 groups:
Lighter bells – 30lb and under
heavier bells – over 30 lbs

1 minute each exercise
Heavy bells:
Squats
Deadlifts
Chest Presses
Lawnmower pulls
Swings

Light bells:
Curls
Tricep Extensions
Shoulder presses
Clave Raises
High Pulls

Farmer’s carry around the parking lot. Drop your bell, and switch groups.

2 full rounds of this, then between rounds 2 and 3, we added 1 minute of LBCs and 5 man makers to each lineup.

MARY:
Bonsai called for Merkins, then we held the bottom until time was up

COT:
Prayers for the first day of school today in the Fort. Prayers for teachers, parents, students.
Praise for DaVinci’s step father

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Like a Flock of Seagulls …

2022-08-11Leave a comment

QIC: Barry Manilow
When: 2022-08-10
Pax: Barry Manilow, Bass-o-matic, Boss Hogg, Cakeboss, Change Order, Cobra Kai, Dojo, Double D, F3DaVinci, Gekko, Mainframe, Maximus, Short Sale, skipper, Trucker, Twister, Vuvuzela
Posted In: Clydesdales

We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.

Looks like we made it,
Barry Manilow

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F3 The Fort

Tag: F3DaVinci

The Final Countdown

Iron Pax Ruck Edition 🤢

Finest 2nd F

Bell repeats

MinuteMan’s soggy quads

Wake Up, ISI DORA!

Ancient History

What’s the count?

Happy Independence Day India

Like a Flock of Seagulls …