CVS Loop

It was a frigid morning in The Fort, but the high intensity of the PAX kept us warm. We warmed up the engines and we were off.

The Thang – 4 Corners Jack Webb with running as the mode of transportation.
Cone 1 Merkins 1 – 10
Cone 2 Overhead Claps 4 – 40
Cone 3 Flutters 4 – 40
Cone 4 Squats 1 – 10

We had some time for wall work with bear crawls and some Mary.

JWow

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Only 6 years?

WARMUP: Standing around talking. Very little stretching.
THE THANG: Brayden Hills
MARY: Last site Q morning for Boehiem. After 6ish years, he handed the shovel to Assassin. Thanks for your steadfast leadership Boehiem!!
ANNOUNCEMENTS: Newsletter
COT: Prayers for healing for health and addictions.

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Circle of death

Warmup:
SSH
Moroccan Night Club
Imperial Walkers
Mountain Climbers
10 man makers
squat hold with the bell
Turkish get ups
10 man makers

The Thang:
Partner up for Catch me if you can. One partner did 10 merkins and the other partner carried both bells. The first partner then caught up and swapped.

Next up was 6 cones with exercises that we rotated through.
20 Burpees
20 Curls
20 Seated one arm presses
20 American Hanmmers
20 Goblet Squats
20 Single Leg Dead lifts(oil derricks)

The PAX got in 3 rotations or more around the circle.

Overhead one arm carry the bell back to the COT.

Mary:
10 V-ups with bell
LBC’s in Cadence

The Site Q duties were passed from @airborne to @happy hour. Airborne has done a great job with this site and we look forward to Happy Hour’s leadership. We had 2 FNG’s which was great.
Thanks for the opportunity to lead!

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Rollercoaster and Shoulders

WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held

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DORA Ready with an unexpected whistle

Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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Locking Shields_3rdF Thursday on the 3rd Thursday

PAX of The Fort,

10 years we have been at this thing called F3 and we have covered a lot of ground and accomplished great things. Most importantly we have helped each other accelerate and be better than we were yesterday.

Locking Shields is a new way of taking our shieldlocks and all of The Fort PAX deeper and wider. We need to keep challenging ourselves and move into deeper waters in order to tap into our true selves. Maturing not only physically but mentally and spiritually is critical for moving to a place of advantage in this thing we call life.

How will Locking Shields help mature us and take us deeper?? By being willing to have the hard conversations and reach deep into the things that every single one of us struggles with and needs to deal with. This is not to embarrass or shame anyone, but to move toward advantage and overcome the things that hold us back from the BEST US!

Locking Shields

    1. We will put out a monthly topic for Shieldlocks to discuss and all PAX to consider and discuss in smaller groups and circles the first two weeks of the month.
    2. Locking Shields 3rdF Thursday every 3rd Thursday of each month will be held at Hanging with Stang. A shieldlock group will lead through discussion on the topic of the month. From the smaller discussion groups to this corporate group, the discussion will be impactful in short time Thursday mornings.
    3. Sign your Shieldlock up to lead a discussion of choice. Something you know men deal with and could benefit from have the hard conversation. Let Cake Boss know you want to lead and get on the calendar.

So what are we really talking about here. As men we have certain tendancies and bend. Here are some of the things that lead to our Jesters manifesting somewhere in our lives:

    • Identity
      • Worthiness
      • Performance
      • Control
    • Anxiety/Stress
      • Loneliness
      • Hopelessness
    • Virtuous Leadership
      • In Marriage
      • Raising 2.0s
      • At work
    • Faith
      • Grace
      • Love
      • Wisdom
      • Empathy
      • Humility
      • Worship
    • Finances
      • Debt
      • Budgeting
      • Communication
      • 2.0 lessons

The list goes on and on, but this is not a cliffnotes version. We want Shieldlocks to go deep and Locking Shields will take all the PAX into the deep waters.

See you in Da Gloom!

Cake Boss

Join in on the conversations!!

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Gusts 💨 of wind and pain at The Stockade

WARMUP: mosey around Harris Teeter with stops for some exercise moves
5burpees – mosey
4 burpees- bear crawl
3 burpees- lunge walk
2 burpees- run backwards
1 burpee- mosey

THE THANG:
CakeBoss version of 12 days of Christmas was 12 exercises 12 reps each

4 corners has 3 exercises each
Do one exercise at each corner run to each pain station for 3 rounds which ended about 2mi
Exercises included the following
1. Apollo Onos
2. American Hammer
3. Dry docks
4. Peter Parkers
5. Freddy Mercury’s
6. Merkins
7. Jump squats
8. Sumo Squats
9. Lunges
10. Merkins
11. Diamond Merkins
12. Burpees

MARY:
Mosey to drive thru at drug store
10 LBCs
10 Merkins
10 dying cockroaches
10 Merkins
ANNOUNCEMENTS:
See newsletter
COT:
Do good and influence those around you

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Repeat the 400

18 pax posted at Clydesdales this morning for a chilly mid week jaunt over to FMHS and some interval training. Weather was 35 but felt like 31

THE THANG:

Mosey to FMHS – 0.7 miles
400 m at 10k pace followed by 400 m walk/jog
Rinse and repeat for 6-8 times
Mosey back to COT – 0.7 miles

ANNOUNCEMENTS:
– Clave Boss 5k/10 at 6:30 on 12/24 at Pantheon (bootcamp after)
– 8 Blocker at Q Source on 12/27 at Panera
– 1/28 Dam to Dam Bar run

Mumblechatter
– DQ closes early (9 PM) provided by Sugar Daddy

Prayers
– Walker 61st birthday
– Middle school kid lost his father (Patel)
– Lost loved ones from 2022
– Andy Burkholder has AML

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Coming in Hot on a cold Tuesday morning

WARMUP: laps until Q showed up
THE THANG:
Mosey to front of school
3 rounds of 10 dips, 10 Derkins, 10 squats
Mosey towards elementary school entrance
Run to 5 light poles and perform exercises
Round 1: 10 lunges each pole
Round 2: 10 Carolina dry dock
Round 3: 5 Weezy Jefferson’s
Round 4: 10 calf raises
Round 5: 10 diamond merkins
Round 6: 10 flutters

Mosey to back of school
Partner 1 runs across bridge and back Partner 2 exercise
1) LBCs
2) Merkins
3) Sumo Squats

Wall sit
PAX bear crawl
Wall sit
PAX 5 Merkins

Indian mosey back to COT
MARY:
ANNOUNCEMENTS:
Christmas Eve Clave Boss and Convergence Saturday 0630 wheels up

Dam2Dam- look it up

COT:
Lots of prayers and praises
Enjoy the moments and don’t get fought up in the complaints
Peace Joy and Love men!!

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