Tag: Olaf

Galaxies and Manhole Covers

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WARMUP:
Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees

THE THANG:
Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every 2 sets, pax took a brief mosey to the front of Lowes and back.

SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

Ran to wall beside Indian restaurant. Did 3 rounds of wall-sits with pax taking turns various things (burpees, runs to a manhole cover, and a round of Jack Reachers.

MARY:
Mosey back to COT for a bit of Mary. Maybe…or maybe we were at time.

YHC is always learning at these workouts. Today, I learned that none of the pax had any idea of the name of the closes galaxy outside of our own Milky Way. I also learned that you can’t talk about a manhole cover in a group of all men without there being some confusion on what is meant by that.

Great work by all men. So thankful to be a part of this F3 thing.

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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Toss and Carry

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WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes

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Crazy 21s

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WARMUP: it’s minnow pond. So, no

THE THANG:
Fast pace 3.75ish miles stopping to do Super 21s.

That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if you want it.

Did this back in 2019 https://f3thefort.com/2019/12/19/super-21s-at-minnow-pond/ it sucked then too.

MARY: a little with the 45 seconds remaining when we returned to COT

NMM: listen, every man that posted today is already trying. Sometimes it’s not enough just to try. We have to find ways to be better. Maybe that’s working with more intensity, maybe that’s eating better, maybe that’s resting smarter, maybe that’s speaking kindly to your children… but whatever it is, if you’re already trying and you need better, find a way.

It’s 2025, MEN of The Fort it is time to thrive

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Starting the new year with a haunted and (possibly) stacked deck

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WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill

THE THANG:

Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play eucher…

A: 1 Burpee and mosey to the end of the shops and back
2-4: Burpees
:heart:: LBC (4 count)
:diamonds:: Spiderman Merkins
:clubs:: Heels to Heaven
:spades:: Squats

Finished the deck and even got in some gas pumpers for Twister

COT: Welcome FNG Dutch

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NYE Battle Ropes

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WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog … ~5 minutes
THE THANG: starting at traffic circle outside the stadium…
Tabata 30″ exercise 1 w/ KB, 30″ exercise 2 w/KB, 75 seconds “rest” until subsequent round doing 1 burpee and running approx 25 yards around light post and 25 yards back… approximately 25-35 seconds rest until the next round
During the tabata, one pax would be doing battle ropes alternating arms 30″ and then double arms 30″ (THIS HURTS)
List of exercise 1/exercise 2:
KB / goblet squats
L clean / R clean
L curl / R curl
flutter with press / LBC with KB
OH press L / OH press R
sit up get up with bell / goblet squat
L row / R row
L snatch / R snatch
Pax choice / goblet squat

MARY: naaaa
ANNOUNCEMENTS: Happy New Year!
COT: Prayers for loss of Spectre’s Aunt on Christmas Day! Plans for 2025… follow His plan.

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still recovering

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Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.

WARMUP: not really. I disclaimed and we were off

THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins

Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat

Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs

Some stations we did in cadence with the whole group, some were OYO

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yes

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Hills for the Pax

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WARMUP:
The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood.
THE THANG:
Hill repeats were done on 3 different hills in the Brayden neighborhood and Dave Gibson Blvd. On each hill, we started with an exercise on the bottom, ran up the hill, jogged back, did another exercise, and repeated it. 4 trips up each hill, with 25 reps of the exercises listed below (ab exercises were double count). The total distance covered was 4.2 miles.

Afton Way
Diamond merkins
Freddie Mercury
Lunges
Plank jacks

Len Patterson Road
Wide arm merkins
Hello Dollies
Sumo squats
Mountain climbers

Dave Gibson Blvd
Merkins
Flutters
Squats
Bombjacks (shortened to 10 reps due to time)

Mosey back to COT

MARY: See above
ANNOUNCEMENTS: Christmas party on Dec 21 (registration closed), Clave Boss 5K/Christmas convergence at The Yard on Dec 24, Dam to Dam Bar, Jan 25 (?). Check your newsletter.
COT: Prayers for: Cicada’s friend Miss B’s son passed away, Pax struggles with family and marriage -doing the right thing and accepting it more easily, safe holiday travels for all

NMM:
I don’t post regularly at the running AO’s anymore, and I wonder if the Pax do hill repeats regularly. ‘Back in the day’, I used to do these once a week. They are grind to get through but are a good way to build leg strength and speed (no pain,no gain). Ideally, you want steeper hills than we ran today, but they got the job done. The Pax did a great job pushing through them this morning and we all got at least 1% stronger.

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Soggy Day at the Golden Corral

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WARMUP:
After a quick disclaimer, we moseyed around the shovel flag, picked up Olaf who was running a bit late, and made our way to the First National Bank to get shelter under their drive-through.
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 20, merkin x 10/hold/mountain climber x 20/hold/RAH-LAH (legs if you got it)/6″/hold/6″/hold, hello dolly x 20, jumping lunge x 15.

Line up on one side of the drive-thru for Jacob’s ladder. Bearcrawl to the end of the drive-thru, do 1-5 burpees, and then bear crawl or crawl bear back to the start (5 trips up/back total)
Line up for an Indian Run around the Harris Teeter shopping center, and return to the bank drive-through for the Airborne Killer Hip Routine.

Mosey to the sidewall of Harris Teeter for extended wall sits. We did a 60s, 75s, and 90s sit (crowd pleaser). Mosey back to the bank drive through for 6 min of Mary:

Freddie Mercury x 20, Box Cutter x 15, Big Boy sit up x 20, LBC x 20, Superman Hold x 3 Mosey back to the shovel flag for some light stretching and COT.

MARY: See above
ANNOUNCEMENTS: CRI run this Saturday, Dec 14. The F3 Christmas party is Saturday, Dec 21, and spots are still available.

COT: Praise for Olaf’s daughter celebrating her 8th birthday today. She was not expected to live long following her birth and is truly a miracle child! Praise for Half Shell’s son who received the Let Me Run Boy award for exemplifying the principals of LMR on his team. Well done, young man!

The rain held off for most of the workout, but we stayed undercover at the bank for most of it. I found I had a lot of extra time today so threw in the wall sits on the flay. When I checked my weinke after the workout, I realized I forgot to do a 2nd Jacob’s ladder (crabwalk/dips) that was planned after the Indian Run. Oh well, we got it done this morning and the Pax put out a great effort as usual. Well done, men!

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