Tag: Poppins

But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Bass O Matic loops

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YHC was honored to be asked to Q the STL. When we run from Flight Plan and do Brayden loops, Bassomatic adds an additional loop around the neighborhood which I have dubbed “Bassomatic loops”. This loop was chosen for the downpainment today.

WARMUP:

No warmup at STL. Disclaimer is given and we go. Run to Brayden entrance.

THE THANG:
Three stops around the loop. At each stop do:
5 burpees
10 Merkins
15 Squats
20 LBC
Goal is 4 loops

ANNOUNCEMENTS:

– Read your newsletter
– Mothers Day this weekend

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2025.18

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Warmup

Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner

End with Airborne’s hip special and some Mary

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Bar-ab-tastic!

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AKA at Varsity!!
Disclaimer and began with a run towards front of NaFo.
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, plank stretches
Run towards back end of Nafo
Thang 1: Bench mench: step ups, dips, squats, inclines, derkins, calf raises
Run
Thang 2: Wall work: wall tar jai, wall sit, BTW
Thang 3: parking lot climbers: at each line of parking rows, do 20 mtn climbers.
Thang 4: bear crawl: from paint to stop sign
Short mosey run to bottom of the hill
Then NUR back up the hill, stop at pull up bars
Thang 5: bar-ab-tastic: pax do bar exercise called and then do an ab exercise called, we did:
Pull ups, chin ups, switch grips, dead hangs, knees 2 chest, toes 2 bar
Above was interspersed with: LBCs, flutters, leg raises, freddies, American hammers
Fini
COT

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“From Burpees to Bytes: An Intro to AI Workshop” Skynet Isn’t Coming, But You Should Be

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Men of The Fort,

Double down on leadership Friday, May 16th, with fitness for the body and fuel for the mind.

 

🕔 5:15 AM – Boot Camp Beatdown

Kick off your day with a pre-dawn workout, reinforcing that strength begins with discipline.

🕕 6:15 AM – 3rd F Session: Intro to AI Workshop (Beginner-Friendly)

Led by Old Bay (Tom Metz) and Cornerstone (Jeremy Holt)

📍 St. John’s United Methodist Church | 130 Tom Hall St, Fort Mill, SC 29715

 

Workshop Topic: Artificial Intelligence – Artificial Intelligence – Practical Uses for Everyday Use

This introductory, hands-on session covers:

  • Intro to AI: Understanding what AI is (and isn’t)
  • Practical, Everyday Uses: How AI can streamline your daily tasks
  • Security Considerations: Keeping your data safe (work and personal)
  • Getting Started: Setting up your ChatGPT account
  • Effective Prompting: Strategies for clear communication with AI
  • Real-life Applications: Enhancing productivity at home and work

 

Bring your laptop or tablet—we’ll be learning by doing.

This isn’t just tech talk. It’s about equipping men to lead effectively in an increasingly digital world.

#FaithInTheFuture #AIForImpact #F3TheFort #BuiltToLead

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Slow is the name of the AKA game

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WARMUP: stuff
THE THANG:
Slow controlled reps up and down
Single arm curls (left and right)
Triceps
Front raises
Bent over rows (left and right)
Calf raises
Side bends (left and right)
BBS

MARY: 5 min of around the circle
ANNOUNCEMENTS:
COT:

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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