WARMUP: N/A
THE THANG: Curls, Rows, overhead press, tricep extensions in exercise per row the last number of the parking spot was the reps. Finished the parking lot then took a lap for the 2nd half in which we made it around 1/4 of the way through. Thanks for the opportunity, was a great group of guys for my kettlebell VQ.
The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)
Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl
Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)
1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops
to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes
2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats
back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)
Get off my lawn!
COT
Looks like we made it,
Barry Manilow
Run to the hill by the football stadium. Stopped at each light pole for 8 HR Merkins. Once at the top we planked for the 6. 40 merkins total.
Continued to mosey past the church and armory. Entered back into the high school by the gym where we circled up.
With an impending birthday I have been reflecting a lot on where I am during my life. One such message that resonated with me is the idea that a man’s life is divided up into seasons. As a result the theme for today was the 4 seasons of a man’s life. I tried to mirror the workout with the nature of each season.
Season 1. : Spring Age 0-20. Theme is Identity.
This stage of a man’s life a man determines who he is, what skills he has, and what are his limitations.
SSH IC x10
Seal Jacks ICx10
Plan Jacks IC x10
Mountain Climber x10.
Did 2 rounds at 10 reps IC then 1 round of 20 IC to get to 40 IC reps in total for each exercise.
Ran to the next corner of the big parking lot for Summer
Season 2 : Summer Age 20-40 Theme is Learning and Growing
This stage of mans life is perfecting your skill set, and distinguishing your expertise for the good of society. How do you prioritize the things in your life (work v life balance). How do you establish family and your role in the community.
10 HR Merkins IC
10 Squats
10 Merkins IC
10 Lunges OYO
Repeated this 4 times to get to 40 reps of each exercise.
Run to the next corner of the parking lot for Fall
Season 3 : Fall Age 40-60 Theme is Influence
Key questions for this stage Have I achieved what I wanted to, can my mistakes be redeemed, and how to avoid having a mid-life crisis. Another key thing is to think about how you can influence the next generation. Particularly your family and close friends.
For this round of exercises I did a Tabata format
40 seconds on 20 seconds off.
Burpees
Catalina Wine Mixers
Bombjacks
HR Merkins
With time running out we ran to COT for the last season.
Season 4: Winter Theme is Investment.
At this stage you should have composure maturity and insight. You don’t see others as competition but as an opportunity to mentor and invest in the next generation. The greatest danger at this stage is for a man to believe he can no longer contribute. Of course in F3 we know this to be a lie. We have HIM’s all throughout the Fort as examples of what it is to be mentors, champions and examples.
The exercises at this stage were:
40 BBS
40 LBC’s IC
40 4-ct Flutter Kicks IC
40 American Hammers IC
With 8 seconds left I ended the workout…….with 5 more burpees OYO.
Honored to spend this day and this morning with the men of F3, members of my shieldlock and at Laces IN one of my favorite AO”s.
Until next time…..
WARMUP: We Moseyed to the parking lot of the Lutheran Church.
Once there I described the route for our 2 mile run. We then had a moment of silence for the runner who was abducted and killed in Memphis.
I blew the whistle and the 3 pax were off running into the dark.
Fish sticks killed it as he usually does with a time of 14:52.
Jwow put down a solid 20:13 with Incoming with a 22:06.
We then proceeded to the 2:00 of Merkins followed by 2:00 of sit-ups.
All 3 put up some impressive numbers.
Fish: 65 Merkins and 56 sit-ups
Jwow: 75 Merkins and 46 sit-ups
Incoming: 90 Merkins and 38 sit-ups
We moseyed back to COT just in time for the Chupacabra guys.
All in all it was a great time. I enjoyed being a clipboard Q for a day and the fellowship and effort was strong.
Until next time!
WARMUP: Mosey towards athletic entrance hill
SSH, IW, WM, Mtn Climbers, MNC all in cadence
THE THANG:
Part 1:
Progressive light pole work with CDDs, Plank Jacks, Air Squats
pole 1: 5reps each exercise, pole 2: 10reps each exercise, etc. finished at pole 5 with 25reps each exercise
Break:
After last pole, took brief pause to talk 5 core principles of F3
Mosey back to school overhang to find dry land
Part 2:
Lazy Dora 1, 2, 3
partner up-
partner 1 performs 10 merkins while partner 2 planks, switch and repeat to 100 total merkins
partner 1 performs 20 monkey humpers while partner 2 wall sits, switch and repeat to 200 total monkey humpers
partner 1 performs 30 LBCs while partner 2 holds laying 6in leg raise, switch and repeat to 300 total LBCs
MARY: Flutters, AHs, Hello Dolly to finish off
ANNOUNCEMENTS: welcome FNG Mack Daddy
10 yr anniversary stuff kicks off tomorrow for PAINtheon Games 0500
COT: Be There.
Miss you Shower Curtain. Keep getting better brother – See you soon
We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.
Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC
Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.
Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters
Back to the baseball field for some core, legs and upper body webs:
CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH
Take a lap around the field.
LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises
Take a lap around the field.
UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps
We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.
Great work by everyone.
Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.
10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.
Final countdown happening on 9/10
Prayers and praises were lifted.
Tinsel and Kermit out…
A group of 7 met at FMHS for the last Laces In workout of August 2022. Here is what they did:
The Thang:
After a brief disclaimer around the shovel flag, we moseyed around the parking lot and ended up in the grassy field by the football stadium for COP
All in Cadence:
SSH x 25, windmill x 15, IW x 25, merkin x 10, LBC x 25, flutter x 25, hello dolly x 25, jumping lunge x 15, squat x 20, Moroccan nightclub x 40 while walking back to parking lot.
Line up at the lot next to a row of empty parking spaces. One by one, shuffle across the parking lot space line, do one burpee at the end of the line, advance to the next line, shuffle across, do one burpee at the end of the line, etc., continue through about 10 spaces. Rinse and repeat with bomb jacks.
Mosey back to the grassy field for modified Jack Webb. In place of merkins/overhead claps, we did V-ups and Freddie Mercuries (1:4 ratio). We did 5, took a short break and completed, 6, 7, an 8 before stopping. Man that was hard! Recover and mosey to the shed across the lot.
Assume People’s chair against the shed. Hold, and one by one, each guy does 3 burpees.
BTTW hold, while one by one down the line, each member of the Pax does a 10 count
Rinse and repeat above.
Line up for an Indian run across the lot to the entrance of parking lot (up/down the hill) and back to the shovel flag.
COT
I have been posting very intermittently lately due to a shoulder injury, and had not Q’d a workout since January of this year. I didn’t feel like I had my ‘A’ game out there today, but I felt I gave the guys their money’s worth. After 10 years, it’s still a blast to get together in the morning, Q a workout, and lead the fine men of F3. I’m looking forward to the next 10 years. Snakes and Arrows is another Rush reference. RIP Neil Peart
Announcements/Prayers/Praises
Read your newsletter. Lot’s going on for The Fort 10 year anniversary
Prayers for our brother Shower Curtain, ST’s friend Joe (cancer) and co-worker Justin (Covid)
WARMUP: Our warmup was SSH, Slow Windmills, Imperial Walkers and Hillbilly Walkers followed by a short mosey.
THE THANG: There was a choice of exercises for each number. You could do one or a combo of both to reach the number.
125 SSH and Merkins
Run to Teeters and back
100 SQUATS and Mountain climbers
Run to Teeters and back
75 Bombjacks and Big Boy Situps
Run to Teeters and back
50 FLUTTERS and CDD
Run to Teeters and back
25 Shoulder Taps and LBC’s
Run to Teeters and back
Rinse and Repeat
MARY:
ANNOUNCEMENTS: 10 year Anniversary CSAUP
COT: Pray and Praises
WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.
I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.
WARMUP: Mosey to Walgreens
20 ea. SSH (in cadence)
10 Windmill (in cadence)
THE THANG:
Thang #1 (aka warmup)
Dora:
100 ea. – Merkins
200 ea. – Squats
300 ea. – LBC’s
– lap around Walgreens
Thang #2
Round #1
2:00 Minutes total to complete run + AMRAP
1. (.17 mi lap around parking lot) – Burpies AMRAP
2. (.17 mi lap around parking lot) – Lunges AMRAP
3. (.17 mi lap around parking lot) – Monkey Humpers AMRAP
4. (.17 mi lap around parking lot) – Mountain Climbers AMRAP
Round #2
Rinse and Repeat………….goal is to beat your reps from round #1
MARY:
ANNOUNCEMENTS: Read your news letter
COT: