WARMUP: NONE
THE THANG: Hollbrook Route
MARY:
ANNOUNCEMENTS: Read the news letter
COT:
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
WARMUP: no warmup
THE THANG: moseyed for about a mile around the school towards the benches
Where we did our first tabata
Step ups r leg
Step ups l leg
Derkins
Irkins
Split squats r
Split squats l
Dips
Air squats
Completed bear crawl, Ran .5 miles back and bear crawl for 2nd round of first Tabata
Then ran .5 miles to another parking lot for a 2nd set of Tabata exercises.
Flutters
LBCs
Freddie mercuries
Plank jacks
Taps
Parker peters
Peter Parker’s
Mountain climbers
Ran another .5 miles and then began
2nd set 
Then we tried to get in 11s with Cindy, man makers at top of hill, kraken burpees at bottom. We failed to finish before running out of time. Thank goodness.
MARY:
ANNOUNCEMENTS: AKA, Bethel
COT: challenge to restore severed relationships
WARMUP: Mosey to bottom of Kingsley hill. (a few things to get loose)
THE THANG: Run the “big loop” through neighborhood and return to bottom of hill.
Run to first road….back down. Run to second road….back down. Run to top…..back to swimming pool. Run to COT. We did do exercises at each stop including Burpees. ( In truth, was my birthday so didn’t write the backblast until 3/1…so forgot)
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.
At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.
At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.
Most got in 4-5 rounds and all got in at least 3.5 miles.
COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 
WARMUP:
– yes!
THE THANG:
– Grout’s stairs of pain (contact Grout for details)
MARY:
– Jack Webb (Merkins + OH claps): 10-40
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.
Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.
WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges
circled up for (IC) WMs, arm circles, OH claps
continued the dynamic warmup with karaoke variations on the way to the pullup bars.
3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup
THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.
every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement
total of about 2.5 miles of running
MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.
ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals
COT:
prayers for D2DB runners and volunteers this weekend
Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.
-Badlands
WARMUP: Grinder and I were part of a small group planning for an event on Tuesday night. When we started to map out our plan for the event day Grinder had a great idea – why not start the day off Co-Qing The Fort! How could I say no to an opportunity like that. After further conversation a coordinated attack was planned for any PAX that wanted to brave the pain at The Fort!
Grinder took the warmup with SSH/InCadence/x23 , WM/IC/x10, IW/IC/x11, CP/IC/x10 then moseyed around the amphitheater to finish the warm-up.
THE THANG: Grinder’s half of the workout continued with a modified suicide set-up in the COT parking lot. Base cone in the parking lot = starting position, then 5 other cones were placed in equal distances from one another all the way to the top of the hill. Each cone has an increasing rep count: 10/20/30/40/50. Start at the base cone and complete 5 burpees, run to the next cone and perform the called exercise, then run back to the base cone and complete 5 burpees, then run to the 2nd cone and complete 20 reps of the called exercise, then run back to the base cone and complete 5 burpees, so forth and so on. First called exercise was SSH. To break of the routine Grinder through in Airborne’s Hip Exercise routine, then we went right back to the modified suicide routine and this time the exercise called was LBCs and the base cone burpee count was 3. Finished right on time to hand it over to Ruby Slippers.
Since Grinder had us on our feet most of his time, decided to give the PAX a break let them walk with their arms instead. Moseyed to the amphitheater where I had 2 cones 20 ft apart on the back wall. PAX formed a single file line by the 1st cone. PAX began to perform burpees while the 1st PAX in line went BallsToWall at the 1st cone and proceeded to travel in that position down to the other cone. Upon exiting the cone area at the other end PAX were encouraged to keep performing burpees until the last PAX in the line completed the trip. Before entering the cone area each PAX gave the PAX in front of them that had just entered the cone area a 3 burpee head start. Once that routine was done asked the PAX to sit down on the side of the amphitheater with your legs hanging off the edge. PAX partnered up, 1st partner performed 10 BBsitups with feet hanging off the edge while other partner performed Flutters ( encouraged PAX to let their feet/legs drop below parallel ). Partners switched back and forth for 3 rounds.
Went back to the Wall of Pain routine, everything stayed the same except for the exercise routine in between the cones. This time, asked PAX to Plank Walk x 2 and then perform FeetonWallinPlankPosition Derkins x . PAX did this routine until they made it down to the other cone. Cone distance was set at 25 feet for this routine.
PAX were then asked to join me again to sit on the side of the amphitheater for another abblast routine. Same as before with partners and routine -Partner 1 performed 10 straight lower leg lifts while Partner 2 performed LBCs. Another 3 rounds.
Time was running out and I had 1 more routine. Asked the PAX to mosey to the playground. Partner up, find a pullup bar, Partner 1 does pullups to failure and then rests while partner 2 does pullups to failure. Did this for 5 rounds. My last round I did 3 pullups – arms were smoked!
MARY: Moseyed back to the COT parking lot and had time to complete SSH/IC/x21. DONE!!!
ANNOUNCEMENTS: Read your newsletter
COT: Show to Know!
WARMUP: 1 mile mosey
THE THANG:
4 x 100yd 5k pace 100yd recovery
6 x 400yd 5k pace 400yd recovery
1 mile cool down
MARY:
ANNOUNCEMENTS: d2db10k Saturday, read your newsletter
COT: