Tag: fishstix

Not Exactly Comfortable…Good

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WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school.
Jump Squats, SSH, Wind Mills

THE THANG: Ok, here's the deal. We're going to do things we've all done before however, we're going to do them in a sequence that is going to test our cardiovascular ability and muscular strength.

Sprint up to the entrance to the pull-up bars:
10 Merkins, 10 Squats, 10 Pull-Ups, Jog Down & plank for the six.
Sprint up again and this time, 8 of everything then jog down and plank.
Sprint up again and this time, 6 of everything then jog down and plank.
Spring up again and this time, 10 again of everything then stay at the top.

Now…the CINDY portion:
20 Thrusters & 20 American Hammers (no cindy)
Jog down to the stop sign and back
20 Tricep Extensions & 10 Man Makers
Jog down to the stop sign and back
20 Bent-Over Rows & 20 Simbas
Hold a squat and 20 Overhead Press (Crowd Pleaser)
Jog down to the stop sign and back
10 Core Wood Chops (Left & Right) & 10 V-Ups
20 Curls & 20 Calf Raises
Jog down to the stop sign and back

Return the cinderblocks and get back to a pull-up bar
5 Pull-Ups & 10 Knee Ups
Short Rest
5 Pull-Ups & 10 Knee Ups
Short Rest
1min Dead Hang

Back to COT for a little more Mary

MARY: Absolutely
ANNOUNCEMENTS: Right now, it's about Bethel signups.
COT: 5th Core Principle

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Small Crowd at Minnow Pond

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We had 6 BC, 3 Runners, I Rucker at Minnow Pond this morning. The rain kept some of the regulars at home. I switched my plans last minute due to the small numbers.
Pledge and we were off to the Pharmacy for some warm-up exercises (SSHs, IWs, MNCs)
Next stop, town parking lot where we did bearcrawl merkins. Mosey to the post office for the same exercises and added crawlbear CDDs.
Continued run down Williamson and Academy for another round of crawls merkins and CDDs. Two rounds up the hill with squats at the top and hand release merkins at the bottom.
Back up the hill in the opposite direction to the First Baptist parking lot. Relay race with exercises at each corner. 1st round merkins (5,10,15,20 count). 2nd round squats same count, Once the teammate completed the first station, next person started the relay. @U061FJV3GVD pulled a Seinfeld and started running early. Last stop was up to Tom Hall and back to Main Street for a set of V ups. We continued up and down Main Street circling back for the six. Two minute warning gave us time for a sprint up Massey.

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Cinder Block Party

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We had 12 including a fly by guest appearance from @U061FJV3GVD.
Standard warm-up exercises then we moseyed over to the stack of cider blocks.
1st DORA – Merkins (100), Squats (200), LBCs (300)
partner 1 did exercises, partner 2 carried cinder block around outside of stage. Flipflop upon return.
2nd DORA – cinder block exercises: Curl / Shoulder Press (100), Chest Press / V Up (200), Leg Lift over Block (300)

Great job Pax!

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2nd Annual F3 The Fort 9/11 Memorial Stair Climb

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9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.

This was the 25th anniversary of that horrible day.

110 stories / floors per tower
Approx 2,071 steps in each tower
1,100 – 1,200 ft elevation gained per tower
2,753 souls from both towers perished

The football stadium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with 34 steps. Going up then down each of the 6 rows gets you 204 steps, which is one round. Repeat that 10 times, or 10 rounds, +1 more row, you have 2074 steps. But we are going for elevation gain, not step count. By doing at least 14-15 rounds of NaFo steps, everyone hit the mark on elevation gained and over 2,100 steps.

Some were slick (no ruck), some wore rucks or weight vests, some had sandbags, some did a combo of all the above. We launched at 0600, and were done by 0730. Excellent work by everyone involved.

If we fail to remember significant events in our history, we are destined to eventually repeat them. NEVER FORGET.
This will be back again next year, hopefully closer to 9/11.

SYITG
-NASA

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Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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Yup

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Warm-ups began with some SSHs, WMs, IWs.
Next, Partner exercise – partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps were completed.
Next, we carried the bags around the big loop, stopping at the rock, the big tree
, and side parking lot for exercises:
Press, V-up press, over shoulder toss, pull through, Simba, bent over row.
Bag toss from the start of the sidewalk to the cross walk. Rinse and Repeat
Back to COT.

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Post BRR good ideas

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(Courtesy of DH, thanks buddy!!)

10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party…

Q: @UGRNYPPUM

Pax: @UGRNYPPUM @UMB4FRCMA @U08GGTLHL @U5Y5JA02G @U5DLC6D7X @UGU3XR5RP @U5CF2DMKK @U5DKASDQU @U5CVD8D7V @U01NGHPR2HW (and Olaf's nutsniffer)

Heartbreakers: None

The Thang: Warm-o-Rama, run to the bank for 20 merkins/20 flutters (2-count), then run down Dave Gibson to the parking lot at the end of the schools and another 20/20. Mosey to the Colosseum flag lot repeat 20/20. Run the middle school car rider loop then 20/20, but I think it was here we switched to CDDs and American Hammers. Back to the lot at the bottom of the hill repeat the 20/20. Back up to the bank and 20/20. Head to the flag and, yes you guessed, 20/20. Small loop around the lot then 20/20, then a big loop around Earth Fare and out to 160 and back for a 20/20. At that point, we were released on our own recognizance to either cross the 3-mile threshold or to sit and stretch the last 5 minutes.

Moleskine: Despite running the most miles on his team over the weekend, @U5DLC6D7X still managed to push the pace. And @UGU3XR5RP wasn't far behind…
During one set of merkins or other, Olaf's dog came for a snuggle and I was sure it was Band Camp, so you can imagine how awkward it was when I went in for a kiss…
Some good BRR war stories were told and some woes about it not being Fall yet were expressed.
Gekko committed to running the Scream under the tenuous premise that it involves some sort of Band Camp dunk tank at the end. There's no way to really know.

COT: Prayers to remain present in every moment, health concerns, and ability to have wisdom with our kids and others.
Shady could use help moving in his in-laws on Oct 3 after WEP. They're moving into Lancaster area. Pronounced Lancaster. Not Lancaster. Don't forget. It's Lancaster.

Most of this happened. Sort of. Subject to verification by @UGYTLSLB0.

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Of course, more burpees

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence

BurpBackMountain

  • partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice. Then switch. Completed when 100 burpees are done

THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.

Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT:

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Never Forget

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Driving to the AO this morning, I saw @U014K6EAUFM running done 160 carrying a shovel flag to #C0A6CS739NW . Great reminder for the community to never forget 9/11. If you have ever carried a shovel flag for an extended period of time, you know this was not an easy task.
The workout began with the typical warmup exercises then a quick mosey to the far parking lot. We partnered up and began a AB Dora 100 V-ups, 200 flutters, and 300 LBCs.
Next, we did a few versions of the cocaine bear, merkins and CCDs. A version with lunges and squats.
I few minutes left to mosey back to COT and a few more Ab exercises

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You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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