Deck of Awesomeness

2022-10-07Leave a comment

QIC: Skipper
When: 2022-10-04
Pax: Airwolf, Anchorman, Band Camp, Bonsai, Cakeboss, Cohiba, Cubbie, Cyclops, darkhelmet, Dojo, Double D, Figaro, fishstix, Funhouse, JWOW, Kermit, Rebel, Shady, skipper, Vuvuzela, Wegmans
Posted In: Block Party

WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

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The Bushwood Gamble

2022-09-28Leave a comment

QIC: Maximus
When: 2022-09-28
Pax: 3D, Atlas, Band Camp, birdcage_f3, Cohiba, Cubbie, darkhelmet, Elon, fishstix, Funhouse, Hardwood, Hemorrhage, Jekyll, johnny Utah, LookOut, Ltrain, Maximus, Repeat, Shady
Posted In: Bushwood

While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.

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Run the hills

2022-09-22Leave a comment

QIC: backdraft
When: 2022-09-21
Pax: Anchorman, Assassin, Backdraft, Barry Manilow, Bonsai, Boss Hogg, Cobra Kai, Dojo, Everest, Funhouse, Gekko, JWOW, Mainframe, Masterpiece, Nasa, Paint Can, Short Sale, Sugar Daddy, Trucker, Twister
Posted In: running

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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10 Year Convergence

2022-09-17Leave a comment

QIC: Maximus, wwl, CSPAN (Fort/Philly/Metro/Dallas)
When: 2022-09-17
Pax: 98 degrees, Anchorman, Barry Manilow, Beaker, Bitcoin, Bobber, Bojangles, Bonsai, Boogie Down, Catfish, Cohiba, Console, Cousin Eddie, Crawdaddy, CSPAN (Fort/Philly/Metro/Dallas), cuomo, Cyclops, darkhelmet, decibelf3, Dojo, Double D, Drop Thrill, Eggo, Esso, fishstix, Flat Tire, Fogerty, FreeBird, Funhouse, Gekko, Grassy Knoll, Grinder, Ham Hock, HarryCarry, Headspin, Italian Job, Jekyll, JWOW, lil-e, Lutefisk, Mainframe, Masterpiece, Maximus, Mile High, Mile High2, Minuteman, Mr Clean, Nasa, Ölaf, oldbay, Pumpkin Spice, Pusher, Rebel, Reborn, Repeat, River Rat, Royale_F3, Santini, Senator Tressel, Shady, Shield, Short Sale, skipper, slapshot, Splinter, Spud, Stang, Swanson, Tater, Tinsel, training_wheels, Twister, Voltron, Vuvuzela, Wegmans, WWL, Youts, Zima
Posted In: The Fort

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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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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Jack Webs from Hell

2022-09-07Leave a comment

QIC: Beaker
When: 2022-09-07
Pax: Barkley, Beaker, Bodywash, Bow Wow, Clickbait, Conundrum, Desktop, Drop Thrill, Funhouse, Grout, HarryCarry, Headspin, Heisenberg, Joystick, Kaiser, Mark Twain, Peabody, Rebound, Ruby Slippers, SkateOrDie, Tapout
Posted In: Ring of Fire

WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC

THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.

Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.

MARY:
11’s – Mountain climbers to dying cockroach.

ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.

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MISSING: Slow Jams

2022-08-17Leave a comment

QIC: Cohiba
When: 2022-08-17
Pax: Cohiba, Funhouse, Jekyll, Kielbasa, Repeat, Spider-Man
Posted In: Bushwood

WARMUP: Mosey, SSH, Windmills, Merkins and Cherry Pickers
THE THANG: First Set: (5) Rounds of Pull ups and Squats; Second Set: (3) Rounds of Burpees, Seal Jacks and Peter Parkers at Light Poles with 1st Round mode of transportation as Lunges, 2nd Round as Bear Crawl, and 3rd Round as Crab Walks. Third Set: (3) Rounds of Wall Sits and running to Third parking island and back to wall sit.
MARY: Merkins and LBCs
ANNOUNCEMENTS: 10th Year Anniversary Events
COT: Family and Friends to get better in health.

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A little mist in the gloom

2022-08-16Leave a comment

QIC: backdraft
When: 2022-08-16
Pax: Backdraft, Band Camp, Bobber, Bojangles, Bonsai, Cohiba, Fire Marshall Bill, Funhouse, Kermit, Kielbasa, Quack Attack, Rebel, Slash, Tesh
Posted In: 1st f

WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.

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Citadel Cendoff

2022-08-11Leave a comment

QIC: Jekyll
When: 2022-08-11
Pax: Backdraft, Barry Manilow, Beacon, Bojangles, Bonsai, Cyclops, f3anchorman, Funhouse, Gekko, Grout, Happy Hour, Jackalope, Jekyll, Maximus, Repeat, Shady, sirtophamhat, slapshot, Spider-Man, State Farm, ThunderRoad( WL brother from South Charlotte, Trucker, White Lightning
Posted In: Minnow Pond

WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.

THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.

COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!

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Cone O’Rama

2022-08-10Leave a comment

QIC: Weezer
When: 2022-08-10
Pax: Funhouse, Happy Hour, Weezer
Posted In: Bushwood

WARMUP: Lite Run into various warmups
THE THANG: Cone O’Rama
8 cones, 8 exercise movements. Repeat for rounds adding # count each round. Changes to mode of transportation each time around.
MARY: Stretching- Pax agreed we need more of this.
ANNOUNCEMENTS: Sept CSAUP & FMCC donations led by #HIM @Beaker
COT: Rejoined SnakePit for COT

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F3 The Fort

Tag: Funhouse

Deck of Awesomeness

The Bushwood Gamble

Run the hills

10 Year Convergence

The Final Countdown

Jack Webs from Hell

MISSING: Slow Jams

A little mist in the gloom

Citadel Cendoff

Cone O’Rama