WARMUP:
SSH, Merkins, Low Slow Squats
THE THANG:
6 rounds of:
24 Merkins
24 LBCs
24 Squats
20 Yd Bear Crawl
20 min AMRAP
5 incline merkins
10 Big Boys
15 Squats
Jog small loop in parking lot (~50yds)
MARY:
ANNOUNCEMENTS:
COT:
A six foot tall board of pain for Killa Beez Vq
5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.
WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family
Dark Helmet led a workout and Funhouse was there.
This BB brought to you by your friendly neighborhood Spider-Man.
WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle
Stockade Four Freedoms January 6th 2023 (1941)
Started with a run behind Harris Teeter and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 6 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys,
Lunge walk…stop and do squats,
Bear crawl…stop and do merkins,
Short mosey run back over to the shopping plaza.
Bench work: Incline Merkins, step ups, dips, squats, derkins, calf raises
Short run over to the wall nearby Dollar Tree:
Wall sits, BTW, and wall-tar-jai’s
Four Freedoms background/info delivered during wall sits. See summary at end of BB.
Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (3 I/C). repeat.
Run back to Grace church: Find the four cones in the parking lot.
Cone 1 “Freedom of Speech”: did 4 burpees,
run to Cone 2 “Freedom of Worship”: did 4 burpees,
run to Cone 3 “Freedom from Want”: did 4 burpees,
run to cone 4 “Freedom from Fear”: did 4 burpees.
Run back to shopping plaza.
Global running routine: Pax circle up, wrestling stance, side shuffle, stop and do: Smurf jacks, squats, monkey humpers.
Run to COT.
BURPEE-QUIZ time: Pax were asked, and correctly answered, what the Four Freedoms were, which President delivered the speech, and when was it delivered. Therefore, pax had to do only 8 burpees.
Mary: Freddies, flutters, box cutters.
Fini
COT
Four Freedoms:
Context/background: by December 1940, Nazi Germany had taken over most of Europe and Britain/London was getting pummeled with the nightly blitz bombings. Japan was also making conquests in China and Korea. The US was separated from all of this, and many folks thought the isolationist stance should continue (people were still remembering the pain of WW One).
But FDR (newly elected to his third term as President) knew the US was basically the only nation capable of saving the democracies of the world.
In his State of the Union address on January 6th 1941, FDR laid out why the US should get more involved…the four basic freedoms of democracy was under attack:
Freedom of Speech
Freedom to Worship God in the manner that a man wants to.
Freedom from Want…economic security
Freedom from Fear…aggression of one nation to another
Eighty-two years later, we have Ukraine being attacked and their basic Freedoms under attack. Prayers for ClickBait, MarkTwian, and their crews in the work they are doing over there in Ukraine.
Climbing the hills of The Matterhorn
It was a nice January morning when the Matterhorn made its debut with 7 pax joining for the beat down.
Disclaimer was given
Warm up:
15 SSH
15 Wind Mills
Mosey to back hill
Every other light post to Dam Rd
Return after each
1. 5 Merkins
2. 10 LBC
3. 15 Squats
4. 20 American Hammers (Double Ct)
5. 25 Moroccan Night Clubs
6. 30 MtN Climbers (2Ct)
After going up the ladder, we did sets as we made our way back to COT 3.2 miles was the total
Prayers for UHauls family and healing
3 of the Fort’s finest joined YHC for a rainy and cold morning at the Golden Corral
To keep the PAX dry I mosey’ ed us to the brand newish pavilion over by the Grace church. We performed the following:
15 SSH
15 MNC
15 Seal Jacks
5 Windmills
5 burpees (the only burpees we did today)
15 Mt. Climbers
Stretch
The main workout was a Tabata style format with 35 seconds of work followed by 10 seconds of rest. We had 3 rounds of 16 with 4 different exercises executed each round.
Round 1
Merkins
Squats
LBCS
Flutters
Round 2
Diamond Merkins
Lunges
Freddy Mercury’s
Leg Lifts
Round 3
HR Merkins
Calf Raises (modified from jump squats since YHC’s knee was acting up)
Big Boy Sit-ups
American Hammers
Got back to COT about 40 seconds late which is on me.
While at COT we made the usual announcements (Read the newsletter!!!) but during the prayers and praises portion we were all able to share and discuss a common experience we have all had in our lives. It’s always a great reminder in these small groups just how special a community we have here in the Fort. We had 4 guys from 4 very different regions of the country with 4 different backgrounds who shared a common experience and could be open about that with other men. It’s moments like that that reinforces why F3 matters and why I still show up and still post after (almost) 4 years.
Thanks for the call Slow Jams! Until Next time!
It was a cold November morning in the Fort, but there was an lingering anticipation of a deep burn to keep the PAX warm.
Warmups:
· Side Straddle Hops
· Windmill (Trucker Friendly)
· Tappy Taps
· Hillbilly Walkers
· Donkey Kick (In Cadence)
· Down/Up Dog
· Let Stretch
Everyone was feeling warm and we were off.
The Thang:
We were all feeling lucky this morning, so the Q decided to invite a friendly game of blackjack into the mix.
· 1 Merkin & 20 Leg Lifts = 21 reps of a deep burn
· Run to the other side of the HT parking lot
· 2 Merkins & 19 Leg Lifts = 21 reps of a deep burn
· Run to the other side of the HT parking lot
You can see a patter forming. We worked our way down to 20 Merkins & 1 Leg Lift.
If my Zima math is correct we did 210 Mekins, 210 Leg Lifts, and ran across the parking lot 10 times….Carry the 1.
We moseyed over to a wall for what the holy grail of the Exicon calls “Descending Testicles”
Descending Testicles:
· 15 degrees on the wall and 10 Derkins
· 45 degrees on the wall with 10 Derkins
· Ball to Wall with 10 Derkins
We added 30 American Hammers & 30 squats.
Mosey over to COT with 5 minutes left. Might as well throw some Bear Crawls with Carolina Dry Docs in.
We did a Jack Webb with 4 Bear Crawls & 1 CDD. We made it to 36 Bear Crawls and 9 CDD’s until time ran out.
Prayers for Slapshot’s Mother-In-Law, my friends Mother-In-Law that passed, and safe holiday travel.
JWow