WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes
Tag: Maximus
Badlands returns…. and then exits
- QIC: Badlands
- When: 2023-08-07
- Pax: 38 Special, Badlands, darkhelmet, Maximus, Shady, Skid Row, skipper, Slow Jams, SouptoNuts, Tarzan, Trucker
- Posted In: Sweep The Leg
My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.
WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.
THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.
didn’t make it all the way through
ANNOUNCEMENTS: welcome FNG Skid Row
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5 miles with smiles
- QIC: Grinder
- When: 2023-08-08
- Pax: Birdcage, Clickbait, Grinder, Hardwood, Ltrain, Maximus, Sherlock, sirtophamhat, Time Machine
- Posted In: seabiscuit
WARMUP:
– running
THE THANG:
– running
MARY:
– running
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
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6at 6
- QIC: Change order
- When: 08/05/2023
- Pax: @BarryManilow, Cyclopes, Double D, Fish Sticks, Mainframe, Maximus, Pusher, SouptoNuts, Wegans
- Posted In: 1st f, 6at6
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Lights
- QIC: trucker
- When: 2023-07-31
- Pax: 38 Special, Backdraft, Beaker, Bonsai, chickenhawk, darkhelmet, fishstix, Flounder, Maximus, Ölaf, Sasquatch, Trucker
- Posted In: Sweep The Leg
WARMUP: I forgot to write backblast so this is not the whole truth….
THE THANG: run to bank and do SSH until 6, run to bottom of hill and do IW till 6, run to basketball nets and do something (forget) till 6. This I know is true: Mossy to first light pole. 15 LBCs then run up the hill to the 9th light pole and do 15 LBCs and come back. Then run to 8th pole and 15 LBCs and come back. Continue this by reducing a light pole. The cheetahs got to about 4 light poles the turtles I think 6. All in all about 4 miles total. It SUCKED
MARY:
ANNOUNCEMENTS:
COT: Olaf, flounder and Sasquatch rucked, Beaker was late and tried to find us
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Stuff the Bus Convergence
- QIC: Bonsai
- When: 2023-08-04
- Pax: Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bobby Fray, Bonsai, Boogie Down, Brad Saunders (Dinghy), Brian Doring (Bono), Cakeboss, Cobra Kai, Cohiba, Console, Cousin Eddie, CSPAN (Fort/Philly/Metro/Dallas), Cubbie, Cyclops, darkhelmet, Dixie, Double D, Esso, F3DaVinci, Fire Marshall Bill, fishstix, Fogerty, Gears, Gekko, Grassy Knoll, Green acres, Italian Job, Jazz Hands, Jiffy, Joe Lyons (F3 Long Duck), JWOW, Kermit, Mainframe, Mark Nestel, Maximus, Montana, Ölaf, oldbay, Peabody, Peach Stand, PETA, Poppins, Pusher, Rebel, River Rat, Ruby Slippers, Santini, Saw Dust, Shield, Short Sale, Sofrito, Solo, SouptoNuts, Splinter, Sugar Daddy, SugarBug, Tarzan, Tater, Tire Machine, Trucker, Twister, Undertaker, Vuvuzela, Weezer
- Posted In: Convergence
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
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Smokin Tour of Pain
- QIC: Cohiba
- When: 2023-08-03
- Pax: Anchorman, Barry Manilow, Bass-o-matic, Cakeboss, Cohiba, Funhouse, Joe Lyons (F3 Long Duck), Maximus, oldbay, Peach Stand
- Posted In: Minnow Pond
WARMUP: SSH, Windmills, Morrocon NC, Broga, Strawberry Pickers, and Imperial Walkers
THE THANG: Mosey to four corners by church. Performed exercises at four corners at end of each street being 10 reps of Merkins, Squats, Big Boy Sit Ups, and Mountain Climbers with 1 Burpee when coming back to four corners. Completed 2 rounds of each exercise with 3.5 miles.
MARY: Didn’t have enough time.
ANNOUNCEMENTS: Friday Convergence, Stuff the Bus, and HIM Camp
COT: Prayers and Praises
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A Mountain of Cards
WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On
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6@6 Mix Tape
WARMUP: Stretch
THE THANG:
Run
Ruck
Trails or Roads
MARY:
Stretch
ANNOUNCEMENTS:
Convergence Friday 8/4
Stuff the Bus Saturday 8/5
COT:
Praying for Drop Thrill
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Elite 8
- QIC: Cyclops
- When: 2023-07-26
- Pax: Cheddah, Cyclops, Flounder, Mark Nestel, Maximus, PETA, SkateOrDie, Solo
- Posted In: kitchen sink
WARMUP: Mosey to the light poles in front of the school. One in cadence exercise was called with 5 burpees OYO after each exercise.
Bear crawl between the last two light poles before moseying to the basketball court behind the school for act 1
THE THANG
Act 1 – On the line
Each PAX shot a free throw. A make meant a lesser penalty. A miss, a greater one. 8 sets of 2 liners, 4 liners, and a few burpees mixed in.
We took our ball and moved on to act 2 on the south end of the school.
Act 2 – 4 corners (5-10-15)
At each corner – 5 hand release merkins, 10 squats and 15 lunges per leg.
Mode of transport – bear crawl between station 1 and 2, nur between station 2 and 3, Bear crawl between station 3 and 4 and side shuffle between station 4 and 1.
Mosey to the front of school stopping at a light for monkey humpers in cadence and then made is back for 3 minutes of…..
MARY: PAX called out exercises and all were done in cadence until 0600 brought us to name-o-rama and……
ANNOUNCEMENTS: August has opportunities. Get involved.
COT: 5th core principle (YHTBT).
Closing thought – if life is 10% what happens to you and 90% how you respond. Is your 90% consistent enough to lead right?
Maximus – Thanks for the opportunity to lead.
Cyclops.
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