12 days of Kettlebells

2023-12-18Leave a comment

QIC: Bonsai
When: 2023-12-18
Pax: Bonsai, Dojo, F3DaVinci, JWOW, NakedAndAfraid, Sprocket, SugarBug, Tesh
Posted In: The Armory

WARMUP:
Quick lap to help get bodies warm
SSH
Windmill
Maraca nightclub

THE THANG:
Grab our bells and went over to the circle in front of the church where we did 12 days of Christmas with a run to the end of the parking lot between each round

Day 1 – man maker
Day 2 – snatch (each side)
Day 3 – single leg deadlift (each leg)
Day 4 – Bulgarian split squat (each leg)
Day 5 – Curls (lower, upper, full – 5 each)
Day 6 – chest press
Day 7 – nut crushers
Day 8 – Tricep extension
Day 9 – squats
Day 10 – OH press
Day 11 – swings
Day 12 flutter with press

MARY: no time left, barely finished in time
ANNOUNCEMENTS:
COT:

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Beats, Reps & Sets

2023-12-13Leave a comment

QIC: Happy Hour
When: 2023-12-13
Pax: Beaker, Happy Hour, NakedAndAfraid, Rubber Ducky, Tiller, Warning Track
Posted In: tallawah

WARMUP: SSH, windmill, imperial walkers morocon night club hamstring stretches
THE THANG: tabata – x2 sets each
KB swings
Curls
Squats
Merkins
Chest press
Triceps
Lunges
LBC
Shoulder press
Merkin
American hammer
Cleans
Halo
Up right rows
Plank row
Plank drag
KB windmills

ANNOUNCEMENTS: Xmas party, pond hockey game, d2D bar 10k, bethels men’s shelter

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There’s A Tree Branch Right There

2023-12-11Leave a comment

QIC: Beaker
When: 2023-12-11
Pax: Band Camp, Beaker, Dojo, F3DaVinci, NakedAndAfraid, Shady, Slash, Sprocket, SugarBug
Posted In: The Armory

WARMUP: SSH x20 (Cadence count), mosey around the parking lot

THE THANG:
Reverse Jack Web (10:40, 9:36, 8:32, etc.) Man Makers; Rows. With a farmer’s carry between two exercises.

Wrapped up with some 11’s.
KB Swings: squat thrusters

MARY:
ANNOUNCEMENTS: Pre-Convergence Convergence, Clave Boss, SL service.
COT:

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Scout Camping in Puerto Rico/Palominos

2023-12-08Leave a comment

QIC: Sofrito, Rebound, Shady, NakedAndAfraid, Sugarbug
When: 2023-12-07
Pax: NakedAndAfraid, Rebound, Shady, Sofrito, SugarBug
Posted In: Soul to Sole

WARMUP: Disclaimer Provided and mild individual stretching !
THE THANG: Mosey on towards the Coach’s Box to check on our PAX Brothers.
3 Sets of round robin pt exercises called out by each member for 10, 8ish, 6ish reps each. Total of 90+ reps were performed.
alabama ass kickers
flutter kicks with shoulder press
over head press
ruck squats
merkins
etc
lots of great mumble chatter and fellowship was had by all.
MARY: None
ANNOUNCEMENTS: Shank w/Stang, BethelChurch Mens Ministries, Christmas Party
COT: Lots of prayer over our pax and our community. God Bless F3TheFort and its families.

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Humpty Dumpty Jumped the Wall ………..

2023-12-05Leave a comment

QIC: darkhelmet, Sofrito
When: 2023-12-05
Pax: Barkley, Bonsai, Crystal Lake, darkhelmet, Italian Job, Joe Lyons (F3 Long Duck), NakedAndAfraid, Rebound, RollOff, Shady, Slash, Sofrito, Spider-Man, Wooden Leg
Posted In: colosseum

WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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2023.34 Colosseum

2023-11-30Leave a comment

QIC: Tesh
When: 2023-11-07
Pax: Backdraft, Barkley, Bonsai, Crystal Lake, Escargot, Funhouse, Jekyll, Lighthouse, NakedAndAfraid, Rebound, RollOff, Shady, Slash, Tesh
Posted In: colosseum

Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end

Slackblast or it didn’t happen (according to slackbot).

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KB-Out the Thanksgiving Cobwebs

2023-11-30Leave a comment

QIC: NakedAndAfraid
When: 2023-11-27
Pax: Barkley, Crystal Lake, Cubbie, Dojo, F3DaVinci, Joe Lyons (F3 Long Duck), NakedAndAfraid, Peabody, Rebound, Sprocket, Warning Track
Posted In: The Armory

WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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Monday Mini-Set Maddness

2023-11-30Leave a comment

QIC: NakedAndAfraid
When: 2023-11-06
Pax: Barkley, Bonsai, F3DaVinci, Goose, JWOW, NakedAndAfraid, Peabody, Rebound, Tesh, Tracker, Uhaul, Wooden Leg
Posted In: The Armory

WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.

THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.

OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings

Walk w/KB overhead to next station.

Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps

Back to COT as the clock struck 0600

MARY: Included.

ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)

COT: Praises & prayers. Lots of prayers for mental health & well being.

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“Sandbagging the Kitchen Sink”

2023-11-29Leave a comment

QIC: Sofrito
When: 2023-11-29
Pax: Mainframe, Maximus, NakedAndAfraid, Ölaf, PETA, Sofrito, Spectre, Spider-Man
Posted In: kitchen sink

WARMUP: Wind Mills, Cherry Pickers, Imperial Walkers
THE THANG:
9 Pain Stations: 8 Reps of each x 4 Rounds
SB Curls
SB Bent Over Chest Rows
SB Dead Lifts
SB Clean Lifts w/Chest Press
SB Squat Jacks
Flutter Kicks w/SB over head
Sand Bag Throws
Reverse Lunges w/Side Rows on side of front legs
Bear Crawls w/SB
MARY: NONE
ANNOUNCEMENTS: Read Your Newsletter, Upcoming Tallawah Convergence, and December events coming up.
COT: What happens in COT, Stays in COT !!!

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Crossing State Lines

2023-11-21Leave a comment

QIC: Slapshot
When: 2023-11-21
Pax: decibelf3, Falcon Crest Ryan_F, NakedAndAfraid, slapshot, Sofrito, Solo, Sprocket
Posted In: Currahee

Very Simple Concept this morning in the rainy wet Gloom. We Ruck Shuffle for 1:20 then do merkins or Squats then ruck shuffle some more… wash rinse repeat until we go all the way to the SC/NC border and back. This is just about a 5k distance.

Good mumble chatter along the way as we got back to TCES with 14 minutes to spare.

We did some more shuffling while doing curls, pressed, man makers and more squats.

Finished right at 6:00.

Awesome to workout with these men today. Humbled that 6 other guys joined me in the cold and rain.

Be thankful for all our opportunities gentlemen! Take care! 👊👊👊

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