Tag: HarryCarry

11th of The Fort

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WARMUP: Quick mosey around the parking lot to lay out our lap we will do during the WO.

THE THANG:
Repeat performance of my Q yesterday at the Stockade. 45 minutes wasn’t enough so I am hoping 1 hour will do.

11s for 11 Years of The Fort
This was not a typical 11s workout, more like a mini board of pain. 11 rounds of 11 reps of 11 exercises. Do all 11 reps of each of the 11 exercises in a row, then run a lap, then repeat. After all 11 rounds are done, then finish it up with a crowd favorite.
Exercises were:
1. SSH 2 ct
2. Merkins
3. Mountain Climbers 2 ct
4. LSS
5. Imperial Walker 2 ct
6. CDD
7. Plank Jack
8. American Hammer 2 ct
9. Flying Squirrel
10. Ski Abs 2 ct
11. Lunge 2 ct
>> Run a lap (about 250m)
>> Repeat
>> When all 11 rounds are done, celebrate with 11 burpees!!

We got in 10 rounds plus the 11 burpees!! Great job PAX!!

While we were working out, when we could talk, we had some great discussions about
* Our needs or our why that motivated us to come out to our first F3 workout.
* Who EHd us, when, where
* What are we getting out of F3? How has it improved our lives in all three Fs. Short answer is alot and in many ways.
* All the impact F3 has outside of ourselves. A LOT!
* The importance of finding someone you can call a shield lock, whether within F3 or not.
* Who has inspired you? The importance of leading by example. Many reasons but also people see what you have going, how you are living/leading/leaving right and they may be inspired by you to attain that too.
* Who do we see in our everyday lives that could have a need or want that F3 could help with. Those are prime EH opportunities right there, Give it away!!

The stories share/heard today were nothing short of inspirational and reinvigorating.

ANNOUNCEMENTS:
* 11th anniversary of The Fort just passed. More celebrations are coming.
* Alot going on. Read your newsletter and get involved.
* D2D charity fundraising events for F3 The Fort scholarships and Bethel Mens Shelter will be coming soon!

COT:
* We each offered a prayer and a praise and laid them down at His feet for guidance, solace, peace, healing, strength.

Thanks for the opportunity to lead. SYITG and Blessings.
-NASA

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Let’s try to keep up non IronPax

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YHC started with a mosey, that was long. PAX were wondering if they ended up in a running AO.

We stopped by the Pre-K, school for Warm-O-Rama. The usual that included,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Then for the main course below routine to the opposite end of parking lot with a sprint back,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Next was some 11’s,
Burpees with Lunges
Merkins with Squats

Mountain Climbers (1 set of 13)

Run back to CoT for some Pax choice Marys,
Box cutter
Hello Dollys
Flutter Kicks
Freddie Mercury

Ended the workout with,
Announcements
Prayers and Praises

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Spanish Invasion comes to The Fort

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@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

***********Bandcamp’s Version************

@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

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MP – Sep 7 – Your mom would’ve been proud

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WARMUP: This is MP. That’s not really a thing.
THE THANG: Running with pushups
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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11…it’s one more

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Started with a Mosey run

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 11 reps I/C.

Run

bench work: step ups (11 each leg), incline merkins (11 I/C), dips (11 I/C), butt touch squats (11), decline merkins (11 I/C), calf raises (33).

Run

One Pax does exercise, other pax on the cinder block, we did:
Curls // run out and back
Block held at 90° // 22 merkins
11 manmakers // squats
There was another one, can’t remember.

Run

Wall work:
Bear crawl out 30 feet and do 11 bobby hurleys
BTW 22 count
Wall tar jais for 11 I/C

Ran to Pullup bars, and did:
Pullups
Chin ups
Switch grips
Toes to bar
Knees to chest

Run to COT
Mary: Box cutters, pickle pointers, body destroyers, V-ups, LBCs
Fini

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Keep On, Keep On, Keep On

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We the NWO Shield Lock were fortunate enough to be asked to Q Varsity. Dirty Harry, World Wide Leader, Wegmans, and YHC have been together for 4 years now, in the ups and downs. Solid little thing we got going on

WARMUP:
SSH, Peter Parker’s, Windmills, Mosey around the parking lot

THE THANG:

WWL – parking lot suicides with 5 merkins at each turn around point and 10 squats at the base line. Mosey for one iteration, lunge walk/bear crawl for the second.

DH – transfer moving boxes from his 4Runner to PL’s truck. 5 burpees when you grab a box, 5 merkins when you drop it in the truck. Repeat until all boxes are moved.

PL – Pull up/Bobby Hurley 7’s + Active Recovery
Hold Al Gore for 1 minute, pulse 20 times.
Hold low lunge position for 1 minute, pulse 20 times. Flap Jack.

MARY:
Apparently there’s something called a Cobra and DH had us do it.

ANNOUNCEMENTS: Vote for our D2D charity!

COT:
Lots of strong prayer requests this morning.

Thanks for the opportunity to lead, HC.

DH/PL/Wegs/WWL out.

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Buffet at the Yard

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Six pax at the Yard on a beautiful morning.

Began with a mosey run around the bball courts.

Warmup: SWIMLAPPs: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers (all I/C to 10), followed with some plank stretches.

Mosey run.

Fish Tacks: do movement until told to halt, then do exercise yelled out, we did: Toy soldiers – Bobby Hurleys; bear crawls – merkins; lunge walk – smurf jacks.

Mosey run.

Bench work: step ups, incline merkins, dips, calf raises, butt touch squats (all I/C to 10)

Mosey run.

Munitions work: bear crawl to the factory (30 feet away) and then do:

Burpees (5x); OH claps (10X); Merkins (10x); big boy sit ups (10x); Squats (10x). then bear crawl back home.

Mosey run.

Wall work, with 15lb slam ball: all pax wall sit, then one by one pax hold out slam ball for a ten count. Recover then all pax back on the wall, then wall-toss slam ball; recover then back on the wall, pax to triceps extension of slam ball (10x). recover.

Mosey run to COT area.

Light mary: LBC, pickle pointers, stretches.

Fini.

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Just a little chicken fried atThe Ranch

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WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Playground partner
15 swing crunches/partner pull-ups
3 rounds

Mosey
Bear crawl

Partner1 Suicide/Partner2 LBCs

Mosey

4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Bear crawl to 5th light pole

MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter

COT:

God opposes the proud, but gives grace to the humble
James 4:6

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Remembering Cash

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Took a few moments to remind the Pax about the AO. The Coop was renamed “Ring of Fire” in honor of Cash (Hospital name Jay Griggs) . He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. Cash passed away in September 2020. I did not know him personally, but he had a significant impact to several Pax. This impact is continues to shine bright in The Fort.

Warm-up lap around the parking lot. Circle up for exercises ( SSHs, Imperial Walkers, Wind Mills, Moroccan Night Clubs, Arm Stretches).
Next, we each grabbed a cinder block.
Round 1 – Catch me if you can
Partner 1 – farmer carry both blocks
Partner 2 – Merkins and Squats, 5 each
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Squat Thruster
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Bent over row
Flip flop
Round 3
Partner 1 – Run to school and back
Partner 2 – Pull-up + Man Maker starting at 1 rep +1 rep until partner returns.
2 sets

We finished with Cash’s prayer:
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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