Fort 12 Year Anniversary

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Backblast! QvQvQvQ Finale 2024

WARMUP: River Rat led us in Side Straddle Hops and Windmills before taking off to the RV Lot
THE THANG:
Anchor Bar kicked things off:
Starfish routine with coupon:
5 Manmakers
Ex 1 – 30 Jump Squats
Ex 2 – 30 American Hammers – DC
Ex 3 – 30 Big Boy Sit-ups
Ex 4 – 30 overhead Flutter Kicks – DC
Return to the center after each exercise for 5 Manmakers.

Since Esso planned to use the same parking lot he went next.
6 groups of men and exercising in cadence while one group member plays with Cindy:
• Mountain climbers IC > 5 Cindy Manmakers
• SSH IC > 10 Cindy swings
• 6 ct burps IC > Cindy overhead carry
Message: Ignite your fire, use F3 as your fuel, let the fire spread. :fire:
Next Homer led us out the entrance to a brand new feature of the AO. Stairs to the overflow parking lot. There we had 4 coupons and they started with the 4 Qs then passed among the PAX on each trip up and down the stairs. Each PAX also stopped for 10 squats at the top and bottom portions.
Message: share your heavy burdens.
Lastly Bandcamp tookover the group:
Crawl Bear an uncomfortable distance to the starting point using some feature of the AO
4 corner transport:
Burpee Broad Jump
Bear Crawl
Lunge walk
Toss 12 sand bags over the shoulder
Rinse and Repeat
Keep going!

Message:
Who is it that we say we are?
If you get tired, learn to rest.
There is no quitting.
You don’t get to decide when you can stop.
Who is it that we show people we are?
ANNOUNCEMENTS: Homer came out victorious mainly due to votes received for use of AO. Thanks to all who participated in 1 or all 4 weeks. It was great to see some bonding between the regions through this event. Don’t be afraid to cross the river.

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QvQ Round 2

WARMUP: River rat led this
THE THANG:

sparky was first. Bunch of stuff with our feet on the wall

BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap

Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.

Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps

COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO

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The Darkest of ALLL Convergences

80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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Failure Is Inevitable

Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.

WARMUP: Imperial Walkers, Wind mills

THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.

Stations

Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins

Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell

Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH

Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons

Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips

Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap

Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers

MARY: A few standing ab exercises

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We Saw a Coyote

WARMUP:
THE THANG:
From the BMX track ran to River Road and did 4 AMRAP exercises 45sec each with a 12sec break in between
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrusts
Ran back to the gate at the BMX track and did 4 AMRAP exercises 45sec each with a 12sec break in between
Merkins
Squats
Lunges
Peter Parkers
Ran down the hill to the round-about on River Parkway and did 4 AMRAP exercises 45sec each with a 12sec break in between
Speed Skaters
S.S. Hops
M.N.C.s
Mountain Climbers
Ran back to COT area

MARY: 10 of each – Big Boys, 4ct Flutter Kicks, American Hammers, Heels to Heaven, Heel-to-Heel side touches

ANNOUNCEMENTS:
COT: Closed in prayer

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Q vs Q Week 1 2023

River Rat led a short warm-up.
SSH
windmills
Morrocan Night Clubs
Mountain climbers
Al Gore

Q1 – Zalinsky
burpee waterfall down the hill

Q2 – Esso
Laps around the RV lot. 10 burpees every time the whistle blew. Exercises at each lap.

Q3 – Zalinsky
Partner 4 corners
Merkins, Big Boys, Squats

Q4 – Esso
Partner Dora
Bear crawl down / NUR back
Partner did SSH. The whistle was still in effect.

Strong Q’s by both participants today. Good mumblechatter and fellowship. Great to see a bunch of the QvQ veterans. Looking forward to a great month.

Here’s an update and the name-o-rama.

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Riggs is gonna have to help Murtaugh off the pot…

WARMUP: mosey to Lowes for
20 SSH
10 Windmill
10 Cherry Picker
10 Merkins
THE THANG:
11s running from the road to the front of Lowes. Start at one BBSU and 10 Leg Lifts (whatever they’re called)
Give the PAX a 10 count and change things up with…
21s?! running half the distance. Starting with one calf raise in squat position, and 20 squats
Upon completion we did some 10 counts in downward dog position to stretch our calves
Mosey back to COT and partner up for 3 minutes of Roshamburpees!
ANNOUNCEMENTS: D2D and the Jeager
COT: Prayers of thanks and prayers for the lost

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