Yep…that is a lot of merkins

2022-08-19Leave a comment

QIC: Skipper
When: 2022-08-19
Pax: Beaker, Conundrum, Esso, Grout, Hardwood, Heisenberg, Huffy, Incoming, Joe Lyons (F3 Long Duck), JWOW, Kaiser, Ölaf, Reaper, Rebound, Sasquatch, skipper, slapshot, White Hot
Posted In: The Stockade

WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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What is this way?

2022-08-19Leave a comment

QIC: Shady
When: 2022-08-16
Pax: Bass-o-matic, Boss Hogg, JWOW, oldbay, Senator Tressel, Shady, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing)
THE THANG: Pearls on a string theme where we ran all over “campus” to different waypoints to do the exercises below…adding a new exercise per stop…start with 10 merkins, next stop 10 merkins + 15 squats…and so on. Once we got to 30, we did 30 again and back down dropping the highest rep exercise at each stop.
– 10 merkins
– 15 squats
– 20 CDD
– 25 flutters
– 30 calf raises

Finished with a starfish / 4 corner. Paired up and went to each 4 corner coming back to the center for 3 burpees. Corners were: 10 wide arm, 10 bomb jacks, 10 jump squats, 10 American hammers.

MARY: circled up and each pax called an exercise.
ANNOUNCEMENTS: lots in the newsletter coming up in September!
COT: prayers for Caroline (Shady’s 2.1 teammate) surgery

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what’s a kettlebell

2022-08-17Leave a comment

QIC: Badlands
When: 2022-08-17
Pax: 3D, Badlands, Band Camp, birdcage_f3, Drop Thrill, JWOW, Tesh, Uhaul
Posted In: snake pit

WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)

THE THANG:
perform 20 reps of exercise then run 100yds before performing next set

5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls

MARY:
Death by Kettlebell

set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires

Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps

chest press: 15, 20, 25, 30, max

ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter

COT: gotta be there

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A Deep Flush

2022-08-16Leave a comment

QIC: JWOW
When: 2022-08-12
Pax: Airborne, Dojo, Drop Thrill, Happy Hour, JWOW, Kermit, NakedAndAfraid, Quack Attack, SugarBug
Posted In: The Hive

It was a beautiful morning in The Fort for 9 HIM to get decked by the cards of pain!

Quick warmup and off to the cards. The weinke was as follows:

A = Run a lap
K = Murder Bunny with Bell
Q = Bear Crawl with Bell
J = 10 Man Makers
♦️ = Curls
❤️ = V-Ups
♠️ = Snatch
♣️ = Squats

We got through 75% of the deck, but there was 100% of pain.

– JWow

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The Bubble Reboot

2022-08-04Leave a comment

QIC: JWOW
When: 2022-08-04
Pax: Charles Thompson, JWOW, Short Sale, Twister
Posted In: The Bubble

In a post/not post Covid world, it felt good to kick the tires and fire The Bubble up again. Four HIM accelerated in some 1st & heavy 2nd F this morning.

Warmup Round 1
20 Side Straddle Hops
10 Windmills
10 Cherry Pickers

Moseyed up a giant hill for round 2 of warmups.
20 Dying Cockroach
20 LBC’s
20 Gas Pumpers

Moseyed down to the pocket park down the hill.

The Thang: We worked our way down the list running a lap around the park and adding an exercise after each lap.

Burpees – 3
Ultra Carolina Dry Doc – 6
Big Boy Sit-ups – 9
Bomb Jacks – 12
Lunge – 15
Elevated Merkins – 18

Moseyed back to Twisters house for some pancakes, breakfast sausage and 2nd F. 🥞🌭🥓

– JWOW

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Waiter Suicides

2022-08-03Leave a comment

QIC: Tesh
When: 2022-07-29
Pax: Airborne, Assassin, JWOW, Peabody, Quack Attack, Tesh, Uhaul
Posted In: The Hive

Snatch to waiter carry suicides with exercises at the baseline and at the turn.
Baseline – Merkins
20 yds – squats
30 yds – tricep extensions
40 yds – burpees
50 yds – American Hammers

Break up rounds with deadlift sets.

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All Over the Place

2022-08-02Leave a comment

QIC: Harry Carry
When: 08/02/2022
Pax: Harry Carry, JWOW, Kaiser, Long Duck, Naked and Afraid, Shower Curtain, spark
Posted In: colosseum

Seven men posted at Colosseum. Began with disclaimer and a run up to the bank (1/2 mile distance).
Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Moroccan N/C (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run back to school.
Thang 1 (at the bus loop on backside of school):
Prison Yard Burpees: using the four-square ball outlines, start at one corner and do 8 burpees. Bear crawl to next corner and do 7 burpees, progress down to 1 burpee and use bear crawl as mode of transportation between the four corners. Total is 36 burpees.
Run a loop.
Thang 2 (at the benches):
Bench work:
Derkins
Butt touch squats
Step ups
Incline Merks
Dips
Calf raises

Short run.
Thang 3 (at the short wall):
Starting line is about 50’from the wall, run to wall, climb over it, turn around, climb it again, run back to start line. Repeat for a total of 3 iterations.

Short run.
Thang 4: Wall sits; pax do ten counts, then did 1 inch lower and pax all did 5 counts.
Mary.
COT/Fini

Nice work by all!

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Dust in the Wind? No!

2022-08-01Leave a comment

QIC: Double D
When: 2022-08-01
Pax: Beaker, Cakeboss, Cheddah, Double D, f3anchorman, F3DaVinci, Gekko, Happy Hour, JWOW, Shatner, Spinner (Derrick Dominey), Sugar Daddy, Uhaul, Uncle Sam
Posted In: The Armory

WARMUP: SSH, Mtn climber, Peter Parker, Parker peter

THE THANG:
Triple Bs day — bells, bricks and blocks

Bells:
10 Swings (round 1)
10 Goblet squat (round 1)
10 Lawn mower pull each side (round 2)
20 Tricep extension (round 2)

Bricks (1 pair per pax):
20 Moroccan night clubs
20 Punches
20 Overhead claps
20 Bent over flies

Blocks (1 per pax):
20 Derkins
20 Irkins
20 Overhead press
10 Man makers (blockees)

Half of group runs to each pile, completes first exercise, runs back to bells and completes 2 exercises, runs to opposite pile, returns to bells to complete sa.e 2 exercises.

Group made it through almost two full rounds.

MARY: American Hammer, Flutter

ANNOUNCEMENTS: Final Countdown coming 9/10, 10 yr convergence 9/17 am, 10 yr party 9/17 pm, The Bubble 8/4, Pints & Padres Tue pm at Amor Artis.

COT: Battle Bot was missed today. Hopefully we moved enough heavy stuff and listened to enough UHaul ear candy and mumblechatter to meet our Site Q’s standards. Get well!

Reports of Barry Manilow posting proved to be false unfortunately.

Special guest visitor posted today — Uncle Sam, fresh back from Colombia on his way to Virginia for 12+ most of education and inspiration before returning back to Colombia to continue his life’s work in his home country. great to have you in the Gloom with us and to hear your stories of Picking up the Six. Keep up your HIM efforts and example! Praise and prayers for you!

Prior Site Q Shatner was back in the Gloom today after many weeks DR. welcome back!

DaVinci proved he can throw shade with the best of the pax, dropping some darkness with a smile on Cake Boss. Watch out DOAH, he’s coming for you next!

Thanks to Battle Bot for the Q invite, my first at a gear AO. Sometimes we all need the push toward something new and different. As I persevere through a long, hot, sometimes mundane summer that at times feels like Ecclesiastes and Kansas “Dust in the Wind” this morning’s experience with the pax including dialog before, during and after gave me a real jump start to the week. Thank you!

This thing we call The Fort is special. It’s impact is actually global, as we heard this am from Uncel Sam. And it only continues if you post tomorrow. #keep posting #noOYO

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Over when we say it is!

2022-07-28Leave a comment

QIC: Band Camp
When: 2022-07-28
Pax: Band Camp, Clickbait, Deadbolt, Esso, HarryCarry, JWOW, Kielbasa, Mainframe, Poppins, Scissor Hands, Shady, skipper, Slash
Posted In: The Ranch

Warmup-yes

Moseying around stopping to build the following sequence. Added an exercise at each stop:

1 burpee
2 bomb jacks
3 jump squats
4 jump lunges
5 Bobby Hurley
6 split squats
7 CDD
8 squats
9 monkey humpers
10 Bulgarian split squats

Paused for Dick Webbs got to 5
15 total pull-ups
60 total merkins

Bearpees also to 4.5

Flutters and flexibility to 0600

It ain’t over till we say it’s over!

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Flash WOD

2022-07-23Leave a comment

QIC: Tinsel
When: 2022-07-22
Pax: Bojangles, Bonsai, Cobra Kai, Cornerstone, darkhelmet, F3DaVinci, fishstix, Gekko, Incoming, JWOW, Pusher, Shield, slapshot, Sprocket_F3, Tinsel
Posted In: Chupacabra

WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

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F3 The Fort

Tag: JWOW

Yep…that is a lot of merkins

What is this way?

what’s a kettlebell

A Deep Flush

The Bubble Reboot

Waiter Suicides

All Over the Place

Dust in the Wind? No!

Over when we say it is!

Flash WOD