Tag: Olaf

Figure 8

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WARMUP:
THE THANG:
F3 BACKBLAST – FIGURE 8 BEATDOWN 💪🏃‍♂️
AO: Earth Fare Parking Lot
Q: Thank you for the opportunity to lead!
Total Distance: 3.8 Miles
The Thang: Figure 8 Ladder
Today’s beatdown took us through a Figure 8 course around the Earth Fare parking lot, combining running, strength, and endurance.
At the center of the Figure 8, we started with:

  • 5 Monkey Humpers
  • 5 Squats
  • 5 Lunges

With each completed lap, we increased every exercise by 5 reps until reaching 25.
The Ladder:
5 → 10 → 15 → 20 → 25
20 → 15 → 10 → 5
10 → 15 → 20 → 25
The Running:
🏃 Earth Fare Loop: Faster pace, pushing the tempo around the parking lot.
🚶 Roadside Loop: Recovery pace along the back half of the Figure 8, allowing the PAX to catch their breath before pushing again.
The goal was simple: push the pace, recover, and keep moving while building strength and endurance.
Final Results:
✅ 3.8 miles completed
✅ Two climbs to 25 reps
✅ Plenty of Monkey Humpers, Squats, and Lunges
✅ Strong work by all PAX!
F3 Mission:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
The Five Core Principles of F3:

  1. Free of charge.
  2. Open to all men.
  3. Held outdoors, rain or shine, heat or cold.
  4. Led by men who participate in the workout, in a rotating fashion, with no training or certification necessary.
  5. End with a Circle of Trust.
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Shared burdens at snakepit

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WARMUP: ssh, trunk twists,
THE THANG: write down something that you are dealing with personally on one side of index card and an exercise on the other. Zip tie card to implement of woe. Grab heavy awkward stuff and ruck for a min then perform exercise listed on card for 1 min while thinking about burden shared. Rotate to different implement of woe and move for 1 min. Repeat
MARY:
ANNOUNCEMENTS:
COT:

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National burpee day

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WARMUP:
20 ssh
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
15 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
Bear crawl along the parking lot with 6 shoulder taps at every third lane
Lunge walk back
Bear crawl along the parking lot with 3 merkins at every third lane
Lunge walk back
Duck walk along the parking lot with 5 squats at every third lane
Mosey to light poles
Run to the 10th pole
Do 10 burpees at the 10th pole
Run back do 10 LBCs
Run to the 9th pol do 9 burpees
Come back and do 10+9 LBCs etc.
Had to cut short and skip the running and do burpees only at each light pole
Run back to COT to do 20 lbcs
MARY:
ANNOUNCEMENTS:
COT: family, health

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We’re dry for now

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WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching
THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises dips on the rail and big boys

Station 2 exercises- squats and merkins

Pax ran between the stations, stopping halfway on each trip to do one burpee, and once at the stations, they did the exercises noted above – first round 10 reps each, second round 15, third round 20, then back to 15 and 10
MARY:
ANNOUNCEMENTS:
COT:

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Poles of Death

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The Thang: Mosey to the light poles at the back of the school. Out one, 10 merkins, back to start 10 lunges (each leg). Out two poles 5 burpees, back to start, 10 squats. Out 3 poles, 10 merkins, etc. Repeat until time getting progressively further down the path. Return to COT. If that wasn't clear, you're in good company. A few of us didn't understand at first either… but we eventually all figured it out and got about 4 in.

COT: Prayers for IJ’s friend, Spectre’s wife, Olaf's pizza airplane, and all the rest.

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FORTeen Years

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WARMUP: 14 Burpees
THE THANG: Mosey to center of WEP

Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins, Squats, Sumo Squats, SSH, Mtn Climbers, Mahktar N'Dyiae, Flutters, Freddys, Monkey Humpers, etc

Pax sprinted home for the finish.

MARY: She participated during the Thang

ANNOUNCEMENTS: Bethel Shelters service

COT: Yes, of course, 5th Core Principle

The pax came early and stayed late to celebrate this Community of Brothers we call The Fort. For 14 years, men have posted in the Gloom of WEP and other wonderful sites throughout FM/TC (and in Rock Hill, Clover/LKW and now Chester) to sharpen each other, to hone leadership skills, and to prepare themselves and each other to tackle the ups and downs Life will regularly throw their way.

The number of men who've stood at COT in The Fort over these years exceeds 2,000. And roughly 200 pax keep the flame burning in 2026. Their continued participation is an individual choice, one they can't not keep making because, as they shared, they've found brotherhood, community, belonging and accountability in The Fort.

Who will be standing in COT in 2036 or 2046? Anybody? Nobody? You? Your son or son-in-law or grandson?

As Band Camp shared, we Get To make this choice. Each man stands apart from the general crowd in our culture in making this choice. And yet, each man of The Fort is no better than any other man who lives among us. All men are made of the same fiber in the same image of our Creator. As Dark Helmet said, every man is needed in the leadership mission required to bring to fruition the world our Creator intended. So stay in the game. Find the next man and bring him into the fold. Because 14 years of history only matters if we continue to bring Impact to men and our broader community today, tomorrow, next week and next year. #KeepPosting

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Post BRR good ideas

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(Courtesy of DH, thanks buddy!!)

10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party…

Q: @UGRNYPPUM

Pax: @UGRNYPPUM @UMB4FRCMA @U08GGTLHL @U5Y5JA02G @U5DLC6D7X @UGU3XR5RP @U5CF2DMKK @U5DKASDQU @U5CVD8D7V @U01NGHPR2HW (and Olaf's nutsniffer)

Heartbreakers: None

The Thang: Warm-o-Rama, run to the bank for 20 merkins/20 flutters (2-count), then run down Dave Gibson to the parking lot at the end of the schools and another 20/20. Mosey to the Colosseum flag lot repeat 20/20. Run the middle school car rider loop then 20/20, but I think it was here we switched to CDDs and American Hammers. Back to the lot at the bottom of the hill repeat the 20/20. Back up to the bank and 20/20. Head to the flag and, yes you guessed, 20/20. Small loop around the lot then 20/20, then a big loop around Earth Fare and out to 160 and back for a 20/20. At that point, we were released on our own recognizance to either cross the 3-mile threshold or to sit and stretch the last 5 minutes.

Moleskine: Despite running the most miles on his team over the weekend, @U5DLC6D7X still managed to push the pace. And @UGU3XR5RP wasn't far behind…
During one set of merkins or other, Olaf's dog came for a snuggle and I was sure it was Band Camp, so you can imagine how awkward it was when I went in for a kiss…
Some good BRR war stories were told and some woes about it not being Fall yet were expressed.
Gekko committed to running the Scream under the tenuous premise that it involves some sort of Band Camp dunk tank at the end. There's no way to really know.

COT: Prayers to remain present in every moment, health concerns, and ability to have wisdom with our kids and others.
Shady could use help moving in his in-laws on Oct 3 after WEP. They're moving into Lancaster area. Pronounced Lancaster. Not Lancaster. Don't forget. It's Lancaster.

Most of this happened. Sort of. Subject to verification by @UGYTLSLB0.

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Beat the deck

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WARMUP: SSH, Imperial Walkers, cherry pickers, and a nice jog

THE THANG:
Beat the deck, full list of workouts and had to pick the correct cards. Correct card is a 10 count of the workout. Incorrect card is the workout plus a mode of transport

MARY: no time for mary

ANNOUNCEMENTS: Read your news letter…Q school, law mowing

COT: Circle of Trust

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