Tag: Kermit

Webb-O-Rama

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WARMUP:
SSH x13 while we wait for Twister
Mosey to small Springs parking lot right off 160
SSH x20
IW x10
Windmills x10
Flutters x10
Mountain Climbers x10
Mosey to Millstone Park

THE THANG: Webb-O-Rama
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)

Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station

Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-4
Round 2: 5-7
Round 3: 8 and 9 for cone 1, then just 8 for cones 2-4 since we ran out of time.

Total mileage clocked in at 2.7 miles.

Lots of mumble chatter about runaway Q-drenaline, prime number counting, Knee tar N’Diayes speed, Weinke timing, and murder.

Thanks Kermit for the opportunity to lead!

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All About the Benjamin’s Beatdown

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WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.

10 sets of all the above

5 sets of all the above

2 lines – squat while head of class lunges through 7 PAX in each line.

Run back to COT

MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.

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Inaugural Jaeger

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Beautiful March weather (seriously it was a perfect day) for the 0800 launch of the Eröffnung Jäger. PAX were assured by Grinder that the routes were well marked and there were no Zima-miles. This proved to be 99.9% true (you could still get lost if you wanted to…)

The premise was solid. 4 man team (2 Ruckers, 2 Runners). Runners had longer routes and teams met at checkpoints for team exercises before they could head to the next station. The pain stations were tough. Lutefisk about killed the PAX at the first one. (Oh, that was just me?) Triple Lindy had us loading munitions. Cake Boss brought candy, but it was not a sweet treat. (Could have also been that the leg leading to Alison Park was soul crushing….) Tinsel forgot it was a CSAUP and thought he was prepping for a Tables, Ladders, and Chairs wresting match.



The finishing team results:
1.) Vuvu/Beaker (for the record you were suggested to have a 4 man team…)
2.) Cobra Kai’s crew (that included the mythical Gekko)
3.) Camp 3D’s Sugar Shady Band Bug
4.) Cornerstone’s posse
5.) Poppins’ Chimney Sweeps (seriously impressive that Badlands ran back from the final pain station to connect with his teams’ Ruckers)
6.) The Entourage around Shield
7.) Slow Jams and the Lake Ridge Wanders
8.) Lake Wylie’s Wild Thing drinking Whiskey and enjoying a Big Mac (great to see these guys from across the bridge here for the CSAUP)

Afterwards at the Print Shop, we celebrated the Dam 2 Dam fundraising effort where The Fort is sending $7,500 to Defend the Fatherless, $7,500 to Autism Strong, $7,500 to the Fort Mill Care Center, and $10,000 to the F3 the Fort endowed scholarship.

It is an honor to be part of The Fort alongside some amazing high impact men. On behalf of Grinder and the entire planning crew, this backblast is respectfully submitted by the smallest cog in the Jaeger machine—Band Camp.

For reference:
The Preblast: https://f3thefort.com/2023/01/31/preblast-jaeger/
YHC’s Strava tracker: https://www.strava.com/activities/8697393033

The Jaeger will hunt again next year. Send any feedback to: jaeger.csaup@gmail.com

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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where is kermit?

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After a HC from kermit the night before he was no where to be found at 0500.

At 0500, 6 PAX did a short loop through Kingsley with plan to stick around and see if he showed by 0515. Yup, and so we had 7 for the morning.

THE THANG: ruck around kingsley/LPl/sunbelt for 3 miles with stops for IC exercises about every 5 minutes.

squats, merkins, shoulder taps, irkins, OH shoulder press, curls, bent over rows, calf raises

MARY: more squats

thanks for the opportunity Sprocket

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Seneca’s 4 lessons

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WARMUP: Bank parking lot – windmills, imperial and hillbilly walkers, 5 burpees, low slow squats with Moroccan night clubs while holding the squat, side straddle hops

THE THANG: 4 stations – 4 lessons
Station 1 – Partner Dora – 50 hello dollys and 100 4-count flutters

Lesson 1 – Associate only with those who improve you.

Station 2 – 7’s on the hill of WEP parking lot – H/R merkins at the bottom, squats at the top

Lesson 2 – Value your time more than your possessions.

Station 3 – The wall parking lot – 4 corners nurring or side shuffling between stations.
10 merkins, 20 LBCs, 10 diamonds, 20 box cutters – repeated the loop twice, b it bclock expired on the second loop.

Lesson 3 – we suffer more in imagination than reality

Station 4 – Parking Lot on the top of the hill across from COT. Fitting that a train whistle blew when we started this one.

7 minutes of burpees with breaks in between
13 – minute 1
12 – minute 2
11 – minute 3
10 – minute 4
9 – minute 5
8 – minute 6
7 – minute 7

Lesson 4 – The greatest remedy for anger is delay.

Mosey down the hill to COT.

MARY: no time – too busy finishing burpees

ANNOUNCEMENTS: took place

COT: Core principle #5 was executed

Thanks for the call out, Kermit.

Gratefully,
👁

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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How to quiet a group of talkers by Anchorman

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WARMUP:

Mosey up to pharmacy, plank for 6.

4 or 5 exercises in and the mumble chatter was becoming a bit distracting.

5 burpees oyo to calm the conversations beast only seemed to inflame it.

So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc

Exuberance replaced by grumbling.

THE THANG:

Run to top of Massey Street hill to parking lot to pair up for BOMBS…

Run to other end of parking lot while partner was knocking through a portion of 200 each…

Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats

Run down the hill to COT

MARY:
ANNOUNCEMENTS:
COT:

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Eight is enough

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WARMUP: Mosey, toy soldiers, butt kickers, caraoke, mosey, windmills arm circles
THE THANG: mosey to round about at stadium. Pax pick from index cards. Each card has one exercise. One pax serves as a timer. The timer carries a 40 lb ruck and/or 47 lb sandbag to top of the hill and returns. During the timers absence, the pax are working on the exercise listed on the card. Fellowship was kickin since nobody had to count.
MARY: Airbornes hip thingies
ANNOUNCEMENTS: read your newsletter
COT: stays at COT

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The Afterburners Flamed Out Quick

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We met up at Fort Mill High School thinking we could get into the track as done in the past. Nope. Locked up tighter than Fort Knox. So we modified the route and did some speed work (Fartleks) in the back parking lot for about 1.5 miles, then ventured off for a brisk pace fellowship run with some great convo. Appreciate you Kermit!!
COT: It was had. Lifting up prayers for my neighbor’s kid AB to sort out his demons, become the great kid he is, and also for the family in all they’re going through.

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