YHC Birthday burpees!!

2022-10-24Leave a comment

QIC: Vuvuzela
When: 2022-10-24
Pax: Beaker, Cobra Kai, Cubbie, F3DaVinci, fishstix, Gekko, HarryCarry, Incoming, Paddle, Pusher, Sugar Daddy, Vuvuzela
Posted In: Sweep The Leg

WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.

After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.

Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.

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38’s truckload of pain

2022-10-10Leave a comment

QIC: 38 Special
When: 2022-10-10
Pax: 38 Special, Bitcoin, Bones, Cobra Kai, Cohiba, Cubbie, F3DaVinci, fishstix, Gekko, JWOW, LookOut, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Tesh
Posted In: The Armory

WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.

The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up

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Disco Dan Does Da Thang

2022-09-27Leave a comment

QIC: Double D
When: 2022-09-23
Pax: Cakeboss, Cobra Kai, Double D, F3DaVinci, Gekko, Grassy Knoll, Hayden Fry, JWOW, Mark Nestel, Nasa, Pusher, Vuvuzela
Posted In: The Stockade

WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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Ruck Iron Pax

2022-09-23Leave a comment

QIC: Divac
When: 2022-09-16
Pax: Divac, F3DaVinci, Mainframe, Sugar Daddy, Tinsel
Posted In: Chupacabra

WARMUP: We stretched
THE THANG: Iron Pax week 2 Ruck version
MARY: Around the horn
ANNOUNCEMENTS: Newsletter
COT: Prayers and praises. YHC has the privilege to led us out

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↕️↔️↖️↘️⬅️

2022-09-22Leave a comment

QIC: Bass-o-Matic
When: 2022-09-21
Pax: 38 Special, Bass-o-matic, Boogie Down, F3DaVinci, fishstix, Flounder, Fogerty, Minuteman
Posted In: Pantheon

WARMUP: slow mosey, SSH , Windmills, Moroccan nightclubs, broga
THE THANG: quick intro to the light poles that had arrows pointing in various directions. All sets of 10 for each exercise. First round we ran between light poles. Next round we did a lap between poles. Exercises added at each pole. 10 arrows in total. Merkins, big boys, plank jacks, ssh, squats, lbcs, flutters, mtn climbers, American hammers, and burpees.
MARY: no time
ANNOUNCEMENTS: trash pickup and sleet shooting.
COT:

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Iron pax week 1 Ruck edition

2022-09-15Leave a comment

QIC: Cobra Kai
When: 2022-09-09
Pax: Cobra Kai, cornholef3, Cyclops, F3DaVinci, Mainframe
Posted In: Chupacabra

THE THANG:

Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
After the squats, lunge to the left to cone 3 and perform 25 merkins.
After the merkins, reverse bearcrawl to cone 4 and perform 25 flutters with ruck overhead
After the big boy situps, lunge to the right to cone 1 and perform 25 man makers

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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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F3 The Fort

Tag: F3DaVinci

YHC Birthday burpees!!

38’s truckload of pain

Disco Dan Does Da Thang

Ruck Iron Pax

↕️↔️↖️↘️⬅️

Iron pax week 1 Ruck edition

The Final Countdown

Iron Pax Ruck Edition 🤢

Finest 2nd F

Bell repeats