Tag: fishstix

Rainmaker, but no Raun

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five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.

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Bear Crawls Anyone?

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Five PAX showed up for a low miles high pain workout.

 Left Right Lunge and Squat down the Halls of The Coliseum.

Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.

Inch Wormed over to the parking lot.

 Warmup:

Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s

 The Thang:

Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats

Partner 2 – Bear Crawl to the light post and lunge back

 Indian Bear Crawl back to COT for prayers and praises.

 JWOW

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Fish Fellowship

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2 for a stroll through Baxter and back down 160 to COT. Lots of time to discuss. Family ancestry and world travels.
Great fellowship this am.

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Hills and Heavy things are hurtful

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WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence

THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages

– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.

Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver

Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press

Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.

Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.

How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.

ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching

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Site Q school Vol. 2

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Site Q School Volume 2

Decided to streamline this edition. For all specific details and guidance on Site Q responsibilities please refer to the site-q guide on the Site Q channel in Slack.

Started with a disclaimer

Mosey to the teacher parking lot by Dave Gibson.

Warmup:

20 SSH
10 MNC
5 Burpees
20 Seal Jacks
5 Windmills (VERY SLOW windmills)
5 Burpees
15 PlankJacks
Stretching
5 Burpees

Theme of the day for Site Q school: Stewardship.

Part 1 Stewardship of the Site itself Topics Covered:
Scheduling Workouts
Hyping the Site
Knowing your site(from a safety perspective)
Care for the site. DON’T destroy your site. Intervene if the Workout Q is doing something that could cause damage or trespass
Shovel Flag responsibilities

Workout: 40 Seconds plank followed by 40 Heel Touches 4x. Also 5 more Burpees

Run to the Purple light on Dave Gibson

5 Burpees

Part 2 Stewardship of the PAX Topics Covered:
Check for FNG’s
Welcome them ensure a “good” name (within reason)
Coach and encourage VQ’s or newish Pax
Pick up the 6
Be Prepared with Phone/Safety if needed
Create a positive culture at your site.

Workout: 5 minutes EMOM 25 Merkins 25 LBC’s . For the final minute switched to 20 HR Merkins and 30 LBCs

Before part 3 and for interest of time we did the next portion here.

Workout 30 Burpees but with a 6 minute timer. So every minute you had to run to the other end of the parking lot to complete your reps. If you got to 30 before time was up then did flutters until the 6 was in.

Ran back to COT

Part 3 Stewardship of the Mission (F3 Mission) Topics Covered

F3’s mission statement
F3’s 5 core principles
How to apply those principles to your site
How to encourage those principles at your site
General reminders and recap of the other pieces we covered today.

Thanks to all who showed and for the opportunity for us all to grow together.

Looking forward to the next time!

Slapshot.

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Q vs Q 2023 Finals

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WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3

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Hilly Out and Back

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Disclaimer: Not sure about the route, but it looked good on Google Maps.
Route:
Right on Holbrook
Left on Old Springs
Left on Trinity Ridge Pkwy
Right on Autumn Moon
Right on Country Overlook
Left on Trinity Ridge Pkwy
Right on Old Springs
Right on Holbrook
Back to COT
Distance was around 5 miles

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The Accumulator hit by inflation is painful for everyone

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We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:

Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Unfortunately, the above reps were impacted by inflation, here are the revised reps:

15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees

**lesson: inflation has a random impact on prices (in this case reps)

Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.

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You are not a piece of Sh$T

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Five Pax showed up on a chilly morning at Ring of Fire. After the disclaimer, we moseyed to the lower parking lot for some warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches). A car pulled up while were exercising, we thought it was a teacher wanting to get a head start on the day. Turns out it was Saw Dust.
Next, we moseyed to the front of the school for a round of 7s, no cheat merkins on one end of the parking lot, squats on the other side. After completion we jogged around the parking lot returning to the same spot.
Lunge walks, burpee broad jumps, and inch worm merkins completed the length of the parking lot.
Mosey to the pull up bars. Similar to 7s, we did 6s. 5 pull-ups, 1 burpee completed each set until out counts were 1 pull-up, 5 burpees. Next, we ran up to the bus drop-off circle for 3 rounds of dips (I might have accidently said “dicks”) and derkins. Once complete, we headed back to COT for a round of LBCs and Flutters.
Throughout the workout, I provided a peek into my story. I don’t tend to share it very often. I was born in Boston; my mom and dad had lived in the city their whole life. My dad worked as a construction manager on several high-rise buildings. His goal was to move out of the city and start a business. We moved to Martha’s Vineyard where he established a construction and building supply building. I started working with my dad at a very young age. I was the 2nd oldest of seven children in the family. It was a great experience learning both the construction and business side. My dad pushed me to go to college, learn more about business. After graduation, I started working for a large company. I was given a number of opportunities to travel and move with the company due to my work ethic my dad had instilled upon me. The hard part was I moved frequently; I did not make many connections outside of work. One night, I had been out at a local bar, drove home, and ended up getting arrested for DWI. I felt my world was crashing down on me. I was facing a lot of unknowns (loss of license, court, job uncertainty) and I was mad at myself for letting things get out of control. For the next few weeks, I wrestle with all the things that had gone wrong. One evening, my sister called me and asked me if I would be her son’s godfather. I told her yes and how happy I was for her family. After I hung up the phone, I began to cry. I could not understand why she wanted a piece of shit like me to be her son’s godfather. I decided two things that day. First, I will never go back to the place where I felt so bad about myself. Second, I made the necessary changes in my life to become a better man. I didn’t have the men of F3 around me to help me through this tough time in my life. What we have here in The Fort is a blessing.

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Inaugural Jaeger

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Beautiful March weather (seriously it was a perfect day) for the 0800 launch of the Eröffnung Jäger. PAX were assured by Grinder that the routes were well marked and there were no Zima-miles. This proved to be 99.9% true (you could still get lost if you wanted to…)

The premise was solid. 4 man team (2 Ruckers, 2 Runners). Runners had longer routes and teams met at checkpoints for team exercises before they could head to the next station. The pain stations were tough. Lutefisk about killed the PAX at the first one. (Oh, that was just me?) Triple Lindy had us loading munitions. Cake Boss brought candy, but it was not a sweet treat. (Could have also been that the leg leading to Alison Park was soul crushing….) Tinsel forgot it was a CSAUP and thought he was prepping for a Tables, Ladders, and Chairs wresting match.



The finishing team results:
1.) Vuvu/Beaker (for the record you were suggested to have a 4 man team…)
2.) Cobra Kai’s crew (that included the mythical Gekko)
3.) Camp 3D’s Sugar Shady Band Bug
4.) Cornerstone’s posse
5.) Poppins’ Chimney Sweeps (seriously impressive that Badlands ran back from the final pain station to connect with his teams’ Ruckers)
6.) The Entourage around Shield
7.) Slow Jams and the Lake Ridge Wanders
8.) Lake Wylie’s Wild Thing drinking Whiskey and enjoying a Big Mac (great to see these guys from across the bridge here for the CSAUP)

Afterwards at the Print Shop, we celebrated the Dam 2 Dam fundraising effort where The Fort is sending $7,500 to Defend the Fatherless, $7,500 to Autism Strong, $7,500 to the Fort Mill Care Center, and $10,000 to the F3 the Fort endowed scholarship.

It is an honor to be part of The Fort alongside some amazing high impact men. On behalf of Grinder and the entire planning crew, this backblast is respectfully submitted by the smallest cog in the Jaeger machine—Band Camp.

For reference:
The Preblast: https://f3thefort.com/2023/01/31/preblast-jaeger/
YHC’s Strava tracker: https://www.strava.com/activities/8697393033

The Jaeger will hunt again next year. Send any feedback to: jaeger.csaup@gmail.com

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