Either or Both…you choose

2023-10-06Leave a comment

QIC: Shield
When: 2023-10-06
Pax: HarryCarry, Portal, Ruby Slippers, Shield, Sofrito
Posted In: Varsity

WARMUP: SSH, IMPERIAL WALKERS, HILLBILLY WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: 125 Merkins or SSH
Run the bus loop
100 SQUATS or Mountain Climbers
Run the bus loop
75 Bombjacks or BB SITUPS
Run the bus loop
50 FLUTTERS or CDD
Run the busloop
25 Shoulder Taps or LBC
Run the Busloop
You had to do one or the other or a combination of both to get to the count.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam fundraisers
COT: Prayers amd Praises

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A Fran-tastic time atop the hill

2023-10-04Leave a comment

QIC: Battle Bot
When: 2023-10-03
Pax: Battle Bot, Clickbait, Mainframe, Portal, Sofrito, Sprocket, Walkon
Posted In: Currahee

WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats

THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL

Stop along the way for
10 squats
10 merkins

At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows

Return to COT on time

MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense

ANNOUNCEMENTS:
Sober October
CRI Training

COT:

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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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11th of The Fort

2023-10-01Leave a comment

QIC: NASA
When: 2023-09-30
Pax: Double D, HarryCarry, Nasa, Portal
Posted In: The Fort

WARMUP: Quick mosey around the parking lot to lay out our lap we will do during the WO.

THE THANG:
Repeat performance of my Q yesterday at the Stockade. 45 minutes wasn’t enough so I am hoping 1 hour will do.

11s for 11 Years of The Fort
This was not a typical 11s workout, more like a mini board of pain. 11 rounds of 11 reps of 11 exercises. Do all 11 reps of each of the 11 exercises in a row, then run a lap, then repeat. After all 11 rounds are done, then finish it up with a crowd favorite.
Exercises were:
1. SSH 2 ct
2. Merkins
3. Mountain Climbers 2 ct
4. LSS
5. Imperial Walker 2 ct
6. CDD
7. Plank Jack
8. American Hammer 2 ct
9. Flying Squirrel
10. Ski Abs 2 ct
11. Lunge 2 ct
>> Run a lap (about 250m)
>> Repeat
>> When all 11 rounds are done, celebrate with 11 burpees!!

We got in 10 rounds plus the 11 burpees!! Great job PAX!!

While we were working out, when we could talk, we had some great discussions about
* Our needs or our why that motivated us to come out to our first F3 workout.
* Who EHd us, when, where
* What are we getting out of F3? How has it improved our lives in all three Fs. Short answer is alot and in many ways.
* All the impact F3 has outside of ourselves. A LOT!
* The importance of finding someone you can call a shield lock, whether within F3 or not.
* Who has inspired you? The importance of leading by example. Many reasons but also people see what you have going, how you are living/leading/leaving right and they may be inspired by you to attain that too.
* Who do we see in our everyday lives that could have a need or want that F3 could help with. Those are prime EH opportunities right there, Give it away!!

The stories share/heard today were nothing short of inspirational and reinvigorating.

ANNOUNCEMENTS:
* 11th anniversary of The Fort just passed. More celebrations are coming.
* Alot going on. Read your newsletter and get involved.
* D2D charity fundraising events for F3 The Fort scholarships and Bethel Mens Shelter will be coming soon!

COT:
* We each offered a prayer and a praise and laid them down at His feet for guidance, solace, peace, healing, strength.

Thanks for the opportunity to lead. SYITG and Blessings.
-NASA

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Rollercoaster

2023-09-27Leave a comment

QIC: Grinder
When: 2023-09-23
Pax: Clickbait, Grinder, HarryCarry, Portal, Saw Dust
Posted In: The Fort

WARMUP:
– yes
THE THANG:
– Rollercoaster
MARY:
– stretching, hips and burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Into the woods

2023-09-22Leave a comment

QIC: Triple Lindy
When: 2023-09-21
Pax: Clickbait, Cornerstone, Portal, Riggins, Sofrito, Sprocket, Triple Lindy
Posted In: Soul to Sole

WARMUP: We don’t need no stinking warmup

THE THANG: Stop! Slow mosey time down the hill to the circle island

IC x 10: calf raises, MNC

Slow mosey up the hill into the woods and back down the hill to the same island:

IC x 10 cr, MNC, step ups

Slow mosey to the back of the campus. Double time weaving through islands.

Slow mosey to amphitheater.

IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)

Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.

Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT

MARY: Nope! Not today

ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER

COT: Was held

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Leg Day

2023-09-17Leave a comment

QIC: Stang
When: 2023-09-16
Pax: Barney, Clickbait, Gemini, Grinder, Ops, Portal, Saw Dust, SouptoNuts, Stang
Posted In: The Fort

WARMUP: Dynamic Stretches
THE THANG: Dora! Dora! Dora! Hills, bearcrawls, kraken burpees, and monkey humpers galore
MARY: LBCs x 200 and Stang is more flexible than anyone could have guessed.
ANNOUNCEMENTS: 6k 6pm 6 Biers
COT: Occupations, back to school cold season

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“Da Dip”

2023-09-10Leave a comment

QIC: JWOW
When: 2023-09-10
Pax: Clickbait, Grinder, JWOW, Portal
Posted In: The Fort

WARMUP: A healthy variety of 20 4-counts
THE THANG: Dips. Dips. Crazy 8s up and down Main Street. Dips. Dips. Dips. Dora. Sprint home.
MARY: Included.
ANNOUNCEMENTS: 9/11 convergence, 5k run/ruck today
COT: Schools, Good Doctors’ Reports, Grace for Perseverance

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Shovel Flag Handoff

2023-09-05Leave a comment

QIC: Portal, Grinder
When: 2023-09-02
Pax: Bitcoin, Bonsai, Boogie Down, Clickbait, Divac, Grinder, HarryCarry, Headspin, JWOW, Portal, Quack Attack, skateordie_f3, slapshot, Slow Jams, SouptoNuts, Spike, Sprocket, Tapout, Walker
Posted In: The Fort

WARMUP:
– was done!
THE THANG:
– first 30 min by Grinder with focus on legs and abs
– last 30 min by Portal with focus on arms
MARY:
– was done as well!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Attendance Taker

2023-09-01Leave a comment

QIC: Solo
When: 2023-08-15
Pax: fishstix, Mainframe, Portal, Sofrito, Solo, Spider-Man, Sprocket, Tinsel, Walk On
Posted In: Currahee

WARMUP: Yes
THE THANG: 1 Hour of Hard Ruck Stuff; report submitted by Sprocket for stats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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