We had 17 for a 6 mile run at 6 at 6. Ran to the QT for a biscuit.
Welcome to Bonus Ass Kicking April
We had 19 at the Ballroom for a glorious 4 corners of pain!
Every morning we post, we go to one of the ‘corners’ of our region but in the end we are all one of The Fort PAX.
It was great to see so many PAX on this chilly March morning. Special shout out to Beaker for posting for the second time in 2 days! Great job and keep posting, also great work 3D supporting him
The Thang:
We started off with a warm up:
15 SSH
15 Wind Mills
15 Imperial Walkers
Break out to groups at each corner.
Round 1 – mode of transportation- karaoke
Corner 1: 10 wide arm merkins, 20 mtn climbers single count,
Corner 2: 10 big boys, 20 dying cockroaches do
Corner 3: 10 burpees, 20 grave diggers, single Ct
Corner 4 : 10 plank jacks , 20 Peter Parker’s
After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the 4 corners.
Then it was onto Round 2!
Round 2 – mode of transportation- nerr
C1: 15 jump squats, 15 low slow squats
C2: 15 box cutters, 15 American Hammers
C3: 15 monkey humpers, 15 Cherry Pickers
C4: 10 hand release Merkins, 20 SSH
After all 4 corners were done we gathered at top of hill leading to bridge until the 6 was is in. Morrocacan Night clubs were done while we waited. We then moseyed down to the bridge and back as a recovery from the 4 corners.
We completed a second set of rounds 1 and 2 substituting Moroccan Night clubs for flutters.
After the second set was completed, we did a
Batman Death March around the school with the 6 doing SSH
That brought us back to COT
Great work by all today
-Yard Sale
24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day
The route was simple but flexible so PAX could push as hard as desired
we crossed over to Kingsley and down to back traffic circle ⭕️
we did laps between the circles which have slight hills on both ends
some PAX took the full around the block of Kingsley as an option as well
Of 24 PAX 11 were respectable
was great mumble chatter and some encouragement by running in close proximity of each other
thanks Greenwave for the opportunity 👏🏻💥👍🏻
New day everyday to start new!!
19 PAX came to BlockParty to wrap up “M” month and have a slice of cake 🍰
we moseyed and did some warm up
3 corners of 5 burpees each
3 lanes of bear crawls
3 lanes of broad jump burpees
3 lanes of lunge walk Merkins
1.5mi running
As for the “M”
💥Continue to Honor her, court her and love her like it’s day 1
💥Need to stop trying to change her and be the change and right guy
💥Best thing for your kids is to love their mother more than a self
peace out ✌🏻
38 Special asked for a substiq and YHC answered the call
After a proper disclaimer, went into immediate COP then ran a mile to TC Baptist parking lot for vacuum cleaners until fail (flapjack for partner to do the same). An old fashion Dora with the running partner doing bear crawls up and jog back. head back to COT area but do burpee broad jumps the length of the school and reverse was a squat accumulator. pillar 1 was one squat and duck walk to the second pillar. then 2 squats duck walk to the third, etc, all the way up to 11. knocked out some ab exercises to finish it up.
PAX were beat down and satisfied, to my pleasure. Thanks 38 for the opportunity!
APFT late results from Sept at GC
Name Merkins % BBSU % Run % AVE %
Olaf 93 66 89 82.67
Slow Jamz 66 52 58 58.67
Fire Marshall Bill 58 51 43 50.67
Lutefisk 71 71 78 73.33
Mile High 77 58 86 73.67
Shop Vac 94 52 NA NA
Fun House 84 95 94 91
I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.
After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.
Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!
Run a full lap around the long road (about 0.35miles)
5 Burpees
Run the loop again
10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)
Run the loop again
15 Merkins
Run the loop again
20 Squats
Run the loop again
25 LBCs
Run the loop again
30 SSH (your welcome Jeykll)
Run the loop again
35 V-ups
If you finish the 7 laps, rinse and repeat.
All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises. He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!
Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.
Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.
Trucker
It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.
I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.
NO warmup/COP.
Short Mosey down Windward, right at Anchorage Community
Quadzilla in Anchorage Neighborhood
Down the hill to the white brick mailbox and back to the entrance x 5
Mosey back to Runde
Squatzilla – Parking Lot
3 space lunge walk, 10 squats. Mosey back.
6 space lunge walk, 20 squats. Mosey back.
9 space lunge walk, 30 squats. Mosey back.
12 space lunge walk, 40 squats. Mosey back.
15 space lunge walk, 50 squats. Mosey back.
Ass Webbs
1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky.
Italian Job Takes the Helm
Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.
All American Elevens – foul pole to foul pole
True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.
Mosey back to parking lot
Ab Lab –
(15 IC) Boxcutters, Flutters, Pretzel Crunch
Last two minutes: 10 Eskimo Merkins to close it out
What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.
Announcements: YHC can’t remember!
Prayers/Praises:
Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.
Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.
Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.
Pray for strength for YHC, for I am but a weak man.
Unspoken prayers.
Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.
Punch List out.
Pantheon 12/4/19
Warm Up
• Mosey
• Shuffle left
• Shuffle right
• Butt kickers
• High knees
• Karaoke left
• Karaoke right
• Toy Soldiers
• Sprint
Repeat above 3 times
Mosey to playground
• Pull-ups 10
• Swing crunches 20
• Monkey Humpers 30
• Lap x 5 (5 rounds of above)
Mosey to Amphitheater
Start with 1 rep and move up hill adding a rep each round……I think Fish Stix got to 10 rounds…..rest of us in the 8 range…..fun times
• Dry docks
• V ups
• Sumo Squats
• Until time runs out
Mosey to COT – 8 boot campers and 9 for coffeteria provided by Bear Gryils
WE got 2.25 mi in plus the exercises and a whole lot of mumble chatter in between. Thanks for the Q Bear and Merry Christmas!!!
.
Finally a great temperature this morning! That didn’t stop Lutefisk from dishing out a nasty mid-week beatdown!!! Quick disclaimer and ran to the rear of the school the long way. A nic e little warm-o-rama with your typical windmills, mountain climbers, imperial walkers, lbc’s, merkins, and Superman Moroccan night club combos. Follow up with a quick lap to the location of the thang
The Thang: partner up, size matters but not physical size. After we partnered up, informed the PAX that it was the size of their partner’s name that mattered. I whipped out a board of pain with all 26 letters of the alphabet with a corresponding rep count and exercise. You are to spell your partner’s F3 name. I put some rock music on and we went after it. It had a little bit of everything. I ended up knocking out 100 burpees. Some pax were up BTTW for a total of 8 minutes. Everyone did a ton of SSH. We all helped poor Uber finish his partners name (Dennis The Menace) then took a lap and a 10-count followed by a mosey back to the pillars. We knocked out one more name “pantheon” before COT.
PAX were smoked, it was a good day.
Prayers needed today for Dennis the Menace’s brother who gets test results today. Prayers for marriage. Prayers for other struggles.