Buffet of exercises

2024-07-13Leave a comment

QIC: Barkley
When: 07/13/2024
Pax: Barkley, Cyclops, Grinder, JWOW, Rainmaker, Sprocket
Posted In: The Fort

WARMUP: SSH, Hillbilly walkers, windmills, low slow squat, .8 mile mosey to amphitheater

THE THANG: 10 rounds 10 count, adding an excercise each round, lunge walk to wall followed by 1 kraken burpee, lunge walk back first 5 rounds, bear crawl was the mode for rounds 6-10: Exercises: Merkins, shoulder taps, big boys, LBC’s, ssh, squats, lunges, Bobby Hurleys, Heals to heaven. Grinder lead 10 minutes of Broga for a cool down, followed by The Airborne stretch, Mosey back to COT, 10 count burpees

MARY:

ANNOUNCEMENTS: Jaeger

COT: multiple prayer requests

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Schweaty

2024-07-07Leave a comment

QIC: SouptoNuts
When: 07/06/2024
Pax: ‘88, brianjohanson, Clickbait, Grinder, Happy Hour, JWOW, SouptoNuts, Tesla81, Warning Track
Posted In: The Fort

WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches.
THE THANG:
Mosey to walls at pike
-10 step ups single counts
-10 body ups
-10 Derkins
-mosey to stage
-Dora
-Merkins, Big Boys, Squats, Dips, lunges, Carolina Dry Docks,
-Partner runs 1/4 mile while other partner works.
-Mosey to hill at WEP for 11’s. Big Boys at bottom and Burpee’s at top.
MARY: none
ANNOUNCEMENTS: CSAUPS
COT: everyone was intentional here and had a prayer or praise.

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Dave Gibson hates you hills

2024-06-03Leave a comment

QIC: Liberty Bibberty
When: 06/03/2024
Pax: 38 Special, Badlands, decibelf3, fishstix, Goose, Grinder, Joe Lyons (F3 Long Duck), Liberty Bibberty, Straight Up, Suplex, Tiller
Posted In: Sweep The Leg

WARMUP: 4:45 Pre Run
THE THANG:
Dave Gibson Hills

25 Merkins (Dave Gibson and Ben Casey)
25 Squats (Enterance to Gold hill school complex)
25 LBCs (Gold hill teachers parking lot)
Go back up Dave Gibson Hill – Repeat

MARY: N/A

ANNOUNCEMENTS:
Bethel Men’s Shelter
CSAUP Trifecta

COT:
Travel
Health
Kids graduating and moving forward

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The Murph 2024

2024-05-31Leave a comment

QIC: Slapshot
When: 05/27/2024
Pax: Badlands, Battle Bot, Beaker, Clickbait, Crystal Lake, Cyclops, darkhelmet, Esso, Farmers Only, Gears, Grinder, Hash brown, Joe Lyons (F3 Long Duck), Kermit, Mainframe, Mark Nestel, Maximus, Quack Attack, RollOff, Ruby Slippers, Shield, sirtophamhat, slapshot, Sofrito, Spectre, Spider-Man, Tiller, Trucker, Warning Track
Posted In: Honey Badger

1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Partner Work

2024-05-01Leave a comment

QIC: Kaiser
When: 04/30/2024
Pax: Barkley, Bonsai, Farmers Only, Grinder, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Rebound, RollOff, slapshot, Spider-Man, Wooden Leg
Posted In: colosseum

WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up

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miles and smiles

2024-04-08Leave a comment

QIC: decibelf3
When: 04/01/2024
Pax: Backdraft, decibelf3, fishstix, Goose, Grinder, Liberty Bibberty, Slow Jams, Tesla81, Tiller
Posted In: Sweep The Leg

9 Strong for some Hills with 3 stops each round

Hit Kuester parking lot

15 Merkins and 15 CDD

HIT GHES teacher lot

20 LBC AND 20 Hello Dollies

Hit GHMS teacher lot

20 Squats and 20 lunges

REPEAT AND REPEAT

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AO The Fort Shovel Flag Handoff

2024-04-08Leave a comment

QIC: JWOW, Portal
When: 03/30/2024
Pax: Barkley, Battle Bot, Bitcoin, Boogie Down, Clickbait, Cohiba, Conundrum, Crystal Lake, Cyclops, darkhelmet, decibelf3, ditch witch, Dojo, Escargot, Falcon Crest Ryan_F, Farmers Only, fishstix, Grassy Knoll, Grinder, Happy Hour, HarryCarry, Headspin, JCruise, JWOW, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Poppins, Portal, Rebound, RollOff, Senator Tressel, skipper, Slow Jams, SouptoNuts, Stang, Time Machine, Über, Warning Track, Wooden Leg
Posted In: The Fort

WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Miles and Smiles

2024-04-01Leave a comment

QIC: Decibel
When: 04/01/2024
Pax: Backdraft, Decibel, Fish Sticks, Goose, Grinder, Liberty Biberty, Slow Jams, Tesla, Tiller
Posted In: 1st f, Sweep The Leg

9 Strong for some Hills with 3 stops each round

Hit Kuester parking lot

15 Merkins and 15 CDD

HIT GHES teacher lot

20 LBC AND 20 Hello Dollies

Hit GHMS teacher lot

20 Squats and 20 lunges

REPEAT AND REPEAT

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Love Parade

2024-03-28Leave a comment

QIC: Grinder
When: 2024-03-26
Pax: decibelf3, Falcon Crest Ryan_F, Grinder, Mainframe, Poppins, Sprocket, Tinsel
Posted In: Currahee

WARMUP:
– yes
THE THANG:
– there was something with EDM
MARY:
– we did that too
ANNOUNCEMENTS:
– show to know
COT:
– was held

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We should change the name of this AO.

2024-03-11Leave a comment

QIC: Portal, darkhelmet
When: 2024-03-02
Pax: Big Bad Wolf, Big Dif, brianjohanson, darkhelmet, Grinder, Ian Carman, Jiffy, Lies and Videotape (SLV), Maximus, Portal, Saw Dust, Sex, Shady, Sprocket
Posted In: The Fort

WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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F3 The Fort

Tag: Grinder

Buffet of exercises

Schweaty

Dave Gibson hates you hills

The Murph 2024

Partner Work

miles and smiles

AO The Fort Shovel Flag Handoff

Miles and Smiles

Love Parade

We should change the name of this AO.