12 good men got stronger at ring of fire with pull ups burpees and sprints
We have an FNG!! We went through the 5 core principles of F3, stated its mission, and did a full lengthy disclaimer so the FNG knew the full monty, money back guarantee.
8 bootcampers and 4 shield lockers doing their own thing (Olaf, Sasquatch, Beaker, and one other I could not see/hear).
WARMUP: Mosey around the parking lot for about a half mile or so, circle up near the school for 10-20 of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
>> Then over to the road by the JROTC building for the main event.
THE THANG:
1. First up, 11s w hill repeats
Utilizing the mild grade hill alongside the JROTC building that leads down to the elementary school, we did some 11s. 10 Merkins at the top, 1 box cutter at the bottom, repeat accordingly until we finish with 1 merkin at the top, 10 box cutters at the bottom. Overall about a mile and a half of running and 55 reps of each exercise.
Then we discussed shield locks and how important they are. We men tend to internalize our struggles, keep them to ourselves. That only amplifies the pain. Find someone you can trust – the key word in making it work – and that you can be open and vulnerable with. Whether it is inside the F3 ranks our outside F3, just lock up with a someone. No OYO!!!
Next up…..
2. Cindy relays
Divide into 2 groups. Luckily we had an even number of 8. Using the new cinder blocks…..still with that new cinder block smell!…..blocks were placed about 20-30yds from the start. One person from each team runs to the blocks, does the exercise with the blocks, then runs back to the group. Group is exercising as well while they wait for their go. Next person up runs, and so forth, relay style. Constant movement, no rest.
Round 1: 15 cindy curls (1 block) while group does SSH
Round 2: 15 cindy overhead press (1 block) while group does flutters
Round 3: 15 cindy squats (2 blocks) while group does lunges
Round 4: 10 cindy manmakers (1 block) while group does IWs. >> We ran out of time and did not get round 4 in.
>> Back to COT
COT:
ANNOUNCEMENTS:
* Read your newsletter and get involved!!
P&P:
* BE SURE TO DRINK ELECTROLYTES, NOT JUST WATER!!
* Marriages, being a father, and your relationship/responsibilities to both your M and 2.0s.
* Sorry if I missed anything else. Several things were lifted up.
Thanks for the opportunity to lead! SYITG and God Bless!
– NASA
WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.
THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Crab Walk to next cone (~20yds)
2. Box cutter, then Lt Dan to next (~100yds)
3. Merkins, then Bear Craw (~20yds)
4. Mountain climbers, 2 ct, then Lt Dan (~100yds)
Repeat until time out
Reps of each exercise were descending with each round: 5, 10, 15, 20, (50 total reps of each exercise)
Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we switched things up (30reps of each exercise). Then we did some wall sits for about a minute, then on to COT for some ab/core work. GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: 5 sold minutes of Mary – flutters, hello dolly, LBC, BBSU, Hammers, v-ups.
Everyone left behind a good 5-10lbs of water weight, but what a way to start the day.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Lifting up prayers that were said and unsaid.
I have been checked out for the past 2-3 months doing taxi duties as well as just not wanting to post. I needed this. Thanks for the opportunity to lead!
God Bless and SYITG
– NASA
WARMUP: Short mosey
SSH
Imperial walker
Windmill
Arm circles
Merkins
Honeymooner and downward dog
THE THANG:
Pyramid workout with pull ups, LBCs, merkins and jump squats. Progressing in reps to 3-10-10-10 to 6-20-20-20 to 9-30-30-30 to 12-40-40-40 and then back down. Mosey over to back of the school parking lot with a Jacobs ladder with burpees on one side and bomb jacks. Heading down lunge walk with a squat every 4th lunge adding a squat rep each time through YHC had intended to do more but ran out of town. The pax were disappointed. We closed out with announcements, prayer requests and COT Thanks Poppins for the opportunity to lead
MARY:
ANNOUNCEMENTS:
COT:
NASA and Ruby Slippers tag-team Q. It was a wonderful dewy muggy morning! PERFECT for what was planned…..
WARMUP: Ruby led the warmup. First a run around the entrance road loop out front, approx half mile or so, then circle up in the parking lot for the following:
* 1 burpee OYO
* 7 windmills IC
* 2 burpees OYO
* 7 cherry pickers IC
* 3 burpees OYO
* 7 Moroccan night clubs IC
* 4 burpees OYO
* 25 (4ct) SSH IC
* 5 burpees OYO
Quite a nice warmup! Then on to….
THE THANG: PAINBALL
Divide the pax into 2 teams. Team NASA, and team Ruby. One team is on “Offense”, the other on “Defense”. The offense does their workout, tries to circle the bases, and cross home plate as much as possible until the defense finishes their workout. When the defense finishes their workout it ends the respective half of the inning. Teams then swap from offense to defense and vice versus. Continue/repeat until time to go to COT.
OFFENSE – BASE WORK:
Cones set up at all 4 bases on the baseball infield – home plate, 1st base, 2nd base, 3rd base. Each cone has a set of exercises and a type of movement to the next base. Only one person is allowed on a basepath at any given time – you can have a runner going to each successive base but not going to the same base, just like baseball. No more than 2 runners on a base at any given time (tough to have only one – things clog up). Do SSHs while waiting to exercise or move. When a runner does all the bases and crosses home plate, that is a run for that team. Exercises and movements:
* Home – 1 burpee, 10 merkins, then long jump to first base
* 1st base – 1 burpee, 10 merkins, 20 CDDs, then Lt Dan to 2nd
* 2nd base – 1 burpee, 10 merkins, 20 CDDs, 30 BBSU or LBC, then crab walk to 3rd
* 3rd base – 1 burpee, 10 merkins, 20 CDDs. 30 BBSU/LBC, 40 flutters, then bear crawl to home
* Rinse and repeat until defense is done. A run does not count if the runner has not crossed home plate. No halfway there scores. All or nothing.
>> A suggestion was made for next time to have offense start the runners off where they left off at the previous inning.
DEFENSE – DORA
Two cones about 30yds apart is the run portion. One person does and exercise, while the other runs. Swap when runner returns, continuing the exercise count where the other left off. In the case of multiple people on defense – split the group and take the highest count of one person. Exercises:
* 50 burpees
* 100 sumo squats
* 200 flutters (2 ct)
Defense records the last out when the last flutter is done AND the runners are back in.
Pretty much nonstop movement for one hour! No breaks between innings. Just swap offense/defense and get after it.
We got 3 full innings in, and another 4th inning where reps were cut in half in order to complete before COT. Team NASA won by one run, but dangit if team Ruby came on strong and almost…….by a half base…….tied it in the end. Not sure what we would’ve done in a tie…….
WAGER: was going to be burpees but everyone was smoked. An IOU for that.
PAX really enjoyed this! A rematch was mentioned. This will reappear later this summer or early fall……
These guys were hammering it out, knocking out long balls, and flippin some bats all morning! AWESOME JOB FELLAS!! AND between rolling around in the dewy grass and infield sand, everyone got nice and sandy dirty – sugar cookies!!! Yes, that was intended. You are welcome!! HA HA HA!!!
Observations:
* Senator Tressel is a MACHINE! Dude just cranks it out.
* Tapout definitely benefits from his youth but put in A TON of work…..did every rep! So cool to watch him do his thing.
* Headspin can burpee with the best of them. Don’t tell Slapshot that though……
* Falcon Crest gets the work done, a silent killer, John Wick style. So great to see him back in the gloom accelerating.
* Ruby Slippers is really returning to form from his injury……watch out Fort. He’s coming for ya!!
* Uber kept the mumblechatter going and knows what levers to pull to keep guys motivated and pushing through the pain. MUCH appreciated!!
* I was just happy to be there with the fellas and complete it all without merlot. I wanted to push everyone including myself. Pain = growth.
ANNOUNCEMENTS:
* Read The Fort Newsletter and get involved
* All AOs closed next Saturday 6/10 for Poppins’ Convergence for Kenya
* Fort Mill Care Center needs volunteers to help with lawn maintenance. Jiffy has been doing alot of mowing on his own. We can do better Fort!! Let’s help……see signup in the Newsletter
COT / P&P:
* Senator Tressel’s mom
* Vuvu’s son and family
* The serving at Bethel Men’s Shelter
* Marriages
* Health – including mental health
* Ruby in his mentorship of a gentleman at Bethel Men’s Shelter
* Many more……
GREAT way to start off the day, up 1-0 at sunrise!!
On behalf of Ruby Slippers, we thank you for the opportunity to lead. God bless.
– Ruby Slippers and NASA
WARMUP: Mosey around the parking lot, approx 3/4 mile, then circle up for the following
15-20 of each
* SSH
* Windmill
* Imperial walker
* Moroccan night clubs
* Strawberry pickers
THE THANG:
Starting at where the warmup was, perform the following exercises OYO
* 5 burpees
* 10 box cutters
* 15 hand-release merkins
* 20 LS squats
* 25 mountain climber (2 ct)
* Run same lap we did for warmup
* Repeat
Did this for approx 35-40mins. Everyone got in at least 6-7 rounds. Great work! We stayed out front of the Teeter and avoided the skank stank out back! YAY!!
MARY:
Spent the last 2-3 minutes doing bird dogs – on hands and knees, then reach out the left arm and right leg, hold for a 60-sec count. Swap arms/legs for another 60-sec count. Then on to COT.
ANNOUNCEMENTS: Read your newsletter! Get involved!
COT:
* Prayers and praises for the end of school year! Kids and teachers/staff have worked hard this year.
* Prayers continuing for Kevin Eby, missing for over a week. He frequented western NC and the mountains, so if you are out that way please keep a lookout.
* Praises for the return of Chicken Hawk as well as good luck with him creating his own job.
Thanks for the opportunity to lead!
-NASA
WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups
Most got 5 laps, some got 6
MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!
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