WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:
Ran and Rucked
ANNOUNCEMENTS:
Cannoli Run
Ruck
COT:
Mental abd physical health
Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.
Intro, Warning Label and Welcome Given
WARMUP: Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:
Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:
MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!
WARMUP: The usual… mosey to FCMS Track
THE THANG:
4 Corners:
Station 1) Mild – x 12
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT → Mosey → 2)
Medium – x 9
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT→ Toy Soldiers → 3)
HOT – x 6
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT →Carioka →4)
THERMONUCLEAR – x 3
Round 1: Bomb-Jacks
Round 2: Hello Ladies
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK/ Mosey
1st hill Dora: 1 pax jogs down, Nur Back to switch
MARY: Ab-Lab
ANNOUNCEMENTS: Newsletter – read all about it
COT: Held – Prayers lifted
WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch.
THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and over to the church to say good morning to sweet baby Jesus. Dora at the church with 100 Big Boys, 200 Merkins, 300 Squats. Run a lap around the church between each partner trade off. Mosey back to COT.
MARY: not present but her cousin Broga was.
ANNOUNCEMENTS: tortoise and the hare, >2026, cannoli run, blood drive.
COT:
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.
Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.
When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.
Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.
Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA
QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.
Rabbit:
Divide into two teams
Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.
In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero
15 minutes of work.
After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)
Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.
Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge
Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.
Great work by both Qs sharpening their leadership today.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch
THE THANG: Mosey to the back of the theater for parking lot lines
bear crawl to first line -> 5 Burpees
Crab Walk to second line -> 5 Burpees
Repeat across the lot
Run around back to the start repeat
Run around back to the start and run to first line, nur back
run to second line nur back across the lot
Mosey back to COT
MARY: Present
ANNOUNCEMENTS: Newsletter
COT: