Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: fishstix
Q-School 101 and 601
It’s time to head to school or maybe even back to school for some continuing education credits.
If you haven’t Qed, if you’ve Qed a tad, if you’ve Qed a few and want to add some pizazz to your next weinke, then Q-School 101 is for you. Band Camp is leading a tour-de-force course on the nuts and bolts, ins and outs, brass tacks, and the tidal wave of minutiea that go into creating, executing, managing, and adapting the leadership opportunity that is Qing an F3 workout.
If you’re a Site-Q, if you’ve been a Site-Q, if you’ve delusions of grandeur, then Q-School 601 (graduate level) is where you belong. Slapshot is going to bring the the power play and guarantees afterwards you will lead with a hat trick of all 3 Fs.
Both the 101 and 601 will launch from the following AOs on the dates listed:
2/21 – Ballroom (Tues)
3/30 – Matterhorn (Thur)
5/1 – Honey Badger (Mon)
6/14 – Bushwood (Wed)
More dates to come in the fall. Stay tuned. Keep EHing, encourage the FNGs to make a second/third post, support the VQs, and let’s get after the business of being better.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
4 before D2DB10K
Couldn’t make the D2DB10k time slot, so we ran it early. Fish dropped us off at the starting point and headed back to meet us at the finish after some rehab work on his calf.
Bandlands is fast and brought coffee.
Maximus stuck with YHC and I ran faster for it.
Esso proved the master of his back.
—
Band Camp dismissed
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
Killa Beez VQ
- QIC: Killa Beez
- When: 2023-01-26
- Pax: Double D, Escargot, fishstix, Killa Beez, Shady, yard sale
- Posted In: matterhorn
A six foot tall board of pain for Killa Beez Vq
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
Playing Cards at The Kitchen Sink
- QIC: Maximus
- When: 2023-01-25
- Pax: darkhelmet, fishstix, Gears, Maximus, Spectre, Tsunami
- Posted In: kitchen sink
WARMUP: Run the large loop around the field stopping for a few exercises at a few points.
THE THANG: We’re playing cards:
Spades = Diamond Merkins
Diamonds = Mountain Climbers
Clubs = Jump Squats
Hearts = 8ct Burpees
(4) Other Cards = 25 Flutters I/C
Twice during the deck, we took a run around the parking lot.
MARY: See Flutters & Burpees above
ANNOUNCEMENTS: All the things.
COT: You should’ve been there. It was strong.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
The Hive is Alive at Five
- QIC: fishstix
- When: 2023-01-20
- Pax: Airborne, Bonsai, Bubba Gump, Cohiba, Crank, fishstix, Happy Hour, Hardwood, Kermit, Ltrain, Sparky, SugarBug, Tesh, training_wheels, Über (Rhett Trease), Uhaul
- Posted In: The Hive
Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches
Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
Work at The Horn
- QIC: fishstix
- When: 2023-01-19
- Pax: Bitcoin, fishstix, Grinder, Killa Beez, Trucker
- Posted In: matterhorn
5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
Cardio & A Little Failure
- QIC: Maximus
- When: 2023-01-18
- Pax: 38 Special, fishstix, Flounder, Italian Job, Maximus, Photobomb, Senator Tressel, Tsunami
- Posted In: kitchen sink
WARMUP: Run to the bottom of the first hill on Hubert Graham.
Wind Mills, Low Slow Squats, More Wind Mills
10 Burpees
THE THANG:
NUR 1/2 way back up the hill
Fixed Leg Lunges x 10ea leg
Run back down for 100 Calf Raises
NUR 1/2 way back up
Dips on the guardrail until failure. BTW, Senator took charity on the rest of us and stopped once we failed but he had some left. So, as a group, we did more.
Run around the back of the school to the parking lot on the far right side.
Bear crawl from island to island with 10 Diamond Merkins every other parking space line.
Mike Tysons on the curb until failure.
Crawl bear back to the starting point with 10 Mountain Climbers every other line.
Sprint to the entrance of the playground, 5 Burpees, sprint back. As I mentioned to the PAX, this is where I almost splashed, at my own Q.
LBC’s to failure.
This is where I had a moment of transparency with the PAX. You see, if I were here by myself, I would have absolutely quit on myself and not done what I had written down. I told the PAX what was written and with that spoken, we did it and it wasn’t that bad. We sprinted (or ran) back to the playground entrance.
Sucking wind, we did a long set of heels to Heaven but the legs never came down.
Run to the front lot for a set of suicides with a few Burpees at the end for good measure.
MARY: Performed throughout.
ANNOUNCEMENTS: D2DB…quit delaying and sign up. Tell your friends, too.
COT: It happened.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
Tribute to Cardinal
- QIC: Spider-Man
- When: 2023-01-12
- Pax: Backdraft, Barkley, Bo Wiseman (Saw Dust), Bobber, darkhelmet, fishstix, Mainframe, Maximus, Photobomb, Picasso, Poppins, Rainmaker, Spider-Man
- Posted In: The Ranch
WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys
20 Burpees
We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css
All of them
- QIC: Cyclops
- When: 2023-01-17
- Pax: Cornerstone, Cyclops, Decibel, fishstix, Grassy Knoll, Half Shell, Jiffy, Masterpiece, Nasa, Slow Jams
- Posted In: Golden Corral
PAX we’re disclaimed and the five core principles were voiced.
WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.
THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.
1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups
Stop 2 – 1 kraken burpee, 17 wide arm merkins, 23 sumo squats
Stop 3 – 1 kraken burpee, 17 diamond merkins, 23 flutter kicks
Mosey to gold hill Y driveway for 5 more burpees OYO then a jog to COT.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks to Slow Jams for the opportunity. It’s always an honor to lead.
Gratefully,
Cyclops 👁
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort.com/styles/style.css