The Mogadishu Mile

2023-10-04Leave a comment

QIC: Portal
When: 2023-10-04
Pax: Backdraft, Cakeboss, chickenhawk, Drop Thrill, HarryCarry, JWOW, Kaiser, Mighty Mite, Peach Stand, Portal, Ruby Slippers, Saw Dust, Shield, Sprocket, SugarBug
Posted In: Ring of Fire

WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Coach Dr. Seuss

2023-10-01Leave a comment

QIC: Battle Bot
When: 2023-09-28
Pax: Battle Bot, Bitcoin, Cohiba, Cyclops, decibelf3, JWOW, Pusher
Posted In: the coachs box

WARMUP:
9 motivators
Merkins
Low slow squats

THE THANG:
Would you like burpees here? Or there?

You do not like them.
So you say.
Try them! Try them!
And you may.
Try them and you may, I say.

Suicide runs at each 10 yard line 1 burpee at each turnaround

Mozy to pull-up bars
1 minute Dead hangs and planks

Stations – hub and spoke style

Hub: 2 pull-ups

10 reps each
Station 1
CDD
Merkins

Station 2
Burpees

Station 3
Bear crawl across pavement 2x

Station 4
Squats
Lunges

Station 5
Bomb jacks
Mountain climbers

Round 2 do everything in slow cadence. 6 count burpees

MARY:
<2 minutes of gut work ANNOUNCEMENTS: Sober October. See slack for deets COT:

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Happy 11th Anniversary

2023-09-30Leave a comment

QIC: Cyclops
When: 2023-09-29
Pax: Anchorman, Backdraft, Barry Manilow, Bonsai, Boogie Down, Cakeboss, Cobra Kai, Cousin Eddie, Cyclops, decibelf3, Dojo, Falcon Crest Ryan_F, Fire Marshall Bill, Jazz Hands, JWOW, Mainframe, Mark Nestel, Mighty Mite, NakedAndAfraid, Peach Stand, Sofrito, Sprocket, Triple Lindy, Twister
Posted In: Slow Burn

WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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DORA – AROD (Dora spelled backwards for those who need an explanation)

2023-09-26Leave a comment

QIC: fishstix
When: 2023-09-26
Pax: Eric Thompson BOT, fishstix, Grassy Knoll, Italian Job, Jekyll, JWOW, Mark Nestel, Mile High, Nasa, Senator Tressel, Short Sale, skipper, slapshot, Trucker
Posted In: Golden Corral

Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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Deck of Pain with a Lake Wylie Bowl and Bounce crooked deck of cards

2023-09-25Leave a comment

QIC: Happy Hour
When: 2023-09-25
Pax: Dojo, Happy Hour, JWOW, NakedAndAfraid, SugarBug
Posted In: The Armory

WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation

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Down Set ouch!!

2023-09-22Leave a comment

QIC: Bonsai
When: 2023-09-22
Pax: Assassin, Backdraft, Bonsai, Boogie Down, Cyclops, Fire Marshall Bill, Flounder, Jazz Hands, JWOW, Mark Nestel, oldbay, Peach Stand, Short Sale, Sprocket, SugarBug, Twister
Posted In: Slow Burn

WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:

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Potpourri of Pain

2023-09-20Leave a comment

QIC: Airborne
When: 2023-09-20
Pax: Airborne, Cakeboss, Ckicken Hawk, Double D, Grassy Knoll, JWOW, Peabody, Ruby Slippers, Senator Tressel, Shield, Sofrito, SugarBug
Posted In: Ring of Fire

WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars. 5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups. Mosey back to parking lot and pick up coupons. Form a line. One person used the sand bag and performed 25 squats and functioned as the timer. Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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IPC Week 3 without Cindy

2023-09-20Leave a comment

QIC: Ruby Slippers
When: 2023-09-19
Pax: Barkley, Bonsai, Dojo, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Lighthouse, NakedAndAfraid, Ölaf, Pusher, Rebound, River Rat, Ruby Slippers, Sasquatch, Shield, SkateOrDie, Sofrito, Splinter, Straight Up, Sugar Daddy, Tesh, Trucker, Wooden Leg
Posted In: colosseum

WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:

RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap

RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap

RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap

RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap

RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap

RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap

RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap

Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!

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Clean run

2023-09-13Leave a comment

QIC: Mr Clean
When: 2023-09-13
Pax: Anchorman, Apple Pie, Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Cyclops, decibelf3, Destiny, F3DaVinci, Falcon Crest Ryan_F, JWOW, Mainframe, Mr Clean, oldbay, Peach Stand, Rebel, Rock Thrill, Shady, Tesh, Tinsel
Posted In: Clydesdales

WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

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Burpees and a Late Backblast

2023-09-13Leave a comment

QIC: JWOW
When: 2023-09-08
Pax: Grassy Knoll, Half Shell, JWOW, PETA, skipper, Slow Jams, SugarBug
Posted In: The Stockade

It was a steamy morning in the Fort and the mumble chatter was second to none.

Warmup then a quick Mosey over to Grace Church for some pain.

Cones setup for a Canadian Football style gauntlet of pain.
Round 1: 20 burpees
Round 2: 20 burpees, 40 squats
Round 3: 20 burpees, 40 squats, 60 CCDs
Round 4: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers
Round 5: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers, 50 Flutters.

We ran a lap between rounds.

Back to COT for prayers and praises.

JWow

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F3 The Fort

Tag: JWOW

The Mogadishu Mile

Coach Dr. Seuss

Happy 11th Anniversary

DORA – AROD (Dora spelled backwards for those who need an explanation)

Deck of Pain with a Lake Wylie Bowl and Bounce crooked deck of cards

Down Set ouch!!

Potpourri of Pain

IPC Week 3 without Cindy

Clean run

Burpees and a Late Backblast