The Mogadishu Mile

2023-10-04Leave a comment

QIC: Portal
When: 2023-10-04
Pax: Backdraft, Cakeboss, chickenhawk, Drop Thrill, HarryCarry, JWOW, Kaiser, Mighty Mite, Peach Stand, Portal, Ruby Slippers, Saw Dust, Shield, Sprocket, SugarBug
Posted In: Ring of Fire

WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Happy 11th Anniversary

2023-09-30Leave a comment

QIC: Cyclops
When: 2023-09-29
Pax: Anchorman, Backdraft, Barry Manilow, Bonsai, Boogie Down, Cakeboss, Cobra Kai, Cousin Eddie, Cyclops, decibelf3, Dojo, Falcon Crest Ryan_F, Fire Marshall Bill, Jazz Hands, JWOW, Mainframe, Mark Nestel, Mighty Mite, NakedAndAfraid, Peach Stand, Sofrito, Sprocket, Triple Lindy, Twister
Posted In: Slow Burn

WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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Poor planning? Doubtful

2023-09-29Leave a comment

QIC: FunHouse
When: 2023-09-28
Pax: B.O.B., Band Camp, Barkley, Bass-o-matic, Beaker, Bonsai, Cakeboss, Fogerty, Funhouse, Lighthouse, Maximus, Ölaf, Party Rock, Peach Stand, Rebound, Rubber Ducky, Shady, skipper, Tesh, Tesla81, Vuvuzela, Wagu
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children

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4 mile Tour de Fort

2023-09-29Leave a comment

QIC: Esso
When: 2023-09-21
Pax: 38 Special, Barkley, Bass-o-matic, Esso, Fogerty, Funhouse, Joe Lyons (F3 Long Duck), oldbay, Onesie, Peach Stand, Pusher, Rebel, Rubber Ducky, Shady, SouptoNuts, squid chuck walker, Tesh, Tesla81, Wooden Leg
Posted In: Minnow Pond

4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.

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Trip to Wally World and Back

2023-09-25Leave a comment

QIC: OldBay
When: 2023-09-25
Pax: Assassin, Backdraft, Barkley, Barry Manilow, Bass-o-matic, Corruption, crab_cakes, Fogerty, Hassellhoff, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sprocket, Tinman, Twister, Undertaker, WWL
Posted In: Flight Plan

THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

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Down Set ouch!!

2023-09-22Leave a comment

QIC: Bonsai
When: 2023-09-22
Pax: Assassin, Backdraft, Bonsai, Boogie Down, Cyclops, Fire Marshall Bill, Flounder, Jazz Hands, JWOW, Mark Nestel, oldbay, Peach Stand, Short Sale, Sprocket, SugarBug, Twister
Posted In: Slow Burn

WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins

Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs

JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.

Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:

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Kriss Kross beatdown

2023-09-20Leave a comment

QIC: Bonsai
When: 2023-09-20
Pax: Band Camp, Bobber, Bonsai, Cyclops, Fogerty, Happy Hour, Jacruse, oldbay, Peach Stand, Time Machine
Posted In: Bushwood

Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.

WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins

Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember

Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur

Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises

5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips

I believe we stopped 8 times completing all exercises each time.

This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.

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Worked to silence

2023-09-19Leave a comment

QIC: Grinder
When: 2023-09-19
Pax: Band Camp, Clickbait, darkhelmet, Esso, Grinder, Peach Stand, Rubber Ducky, Saw Dust, SouptoNuts, Time Machine, Undertaker
Posted In: Block Party

WARMUP:
– yes and various with some mosey
THE THANG:
– jack webb: 1-4 push-up and LBC
– hill repeat dora: 100x big boy / 200x squat / 300x American hammer
MARY:
– airborne hip flex
ANNOUNCEMENTS:
– read newsletter
– bier-ruck on 9/28: 6@6for6
COT:
– was held

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Grapefruit Gamecocks and Mumblechatter

2023-09-15Leave a comment

QIC: Fogerty
When: 2023-09-15
Pax: Bonsai, Change Order, Fogerty, Peach Stand, Pusher, Twister
Posted In: Slow Burn

WARMUP: Stretching, SSH Merks Squats Imperial Walker Jump Squats
THE THANG: Crazy 8s with BigBoys and Squats, ladder work w 5 stops. A mini Dora and a mini split into 2 groups w each Pax choosing reps/exercise.
MARY: 3 mins of Mary w Boat and Canoe and some JackHammer American twists
ANNOUNCEMENTS: Yes.
COT: 🙏 for marriages, mental health, and F3 brothers.

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Clean run

2023-09-13Leave a comment

QIC: Mr Clean
When: 2023-09-13
Pax: Anchorman, Apple Pie, Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Cyclops, decibelf3, Destiny, F3DaVinci, Falcon Crest Ryan_F, JWOW, Mainframe, Mr Clean, oldbay, Peach Stand, Rebel, Rock Thrill, Shady, Tesh, Tinsel
Posted In: Clydesdales

WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets

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F3 The Fort

Tag: Peach Stand

The Mogadishu Mile

Happy 11th Anniversary

Poor planning? Doubtful

4 mile Tour de Fort

Trip to Wally World and Back

Down Set ouch!!

Kriss Kross beatdown

Worked to silence

Grapefruit Gamecocks and Mumblechatter

Clean run