AO The Fort Shovel Flag Handoff

2024-04-08Leave a comment

QIC: JWOW, Portal
When: 03/30/2024
Pax: Barkley, Battle Bot, Bitcoin, Boogie Down, Clickbait, Cohiba, Conundrum, Crystal Lake, Cyclops, darkhelmet, decibelf3, ditch witch, Dojo, Escargot, Falcon Crest Ryan_F, Farmers Only, fishstix, Grassy Knoll, Grinder, Happy Hour, HarryCarry, Headspin, JCruise, JWOW, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Poppins, Portal, Rebound, RollOff, Senator Tressel, skipper, Slow Jams, SouptoNuts, Stang, Time Machine, Über, Warning Track, Wooden Leg
Posted In: The Fort

WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Redneck Tinder

2024-04-08Leave a comment

QIC: Farmers Only
When: 03/26/2024
Pax: Barkley, Boogie Nights, darkhelmet, Escargot, Farmers Only, Joe Lyons (F3 Long Duck), Maximus, Rebound, RollOff, Straight Up, Tesh, Wooden Leg
Posted In: colosseum

WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.

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No talking = leadership opportunities…and a shovel flag handoff!

2024-04-08Leave a comment

QIC: Shady
When: 03/14/2024
Pax: Band Camp, Barkley, Boogie Down, Cohiba, Cyclops, Escargot, Esso, Farmers Only, fresh prince, Half Shell, Joe Lyons (F3 Long Duck), JWOW, Rebound, RollOff, Shady, Shower Curtain, skipper, Slash, Slow Jams, SugarBug, Trucker, Warning Track, Wooden Leg
Posted In: the coachs box

WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

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Swinging into the week

2024-03-25Leave a comment

QIC: Farmers Only
When: 2024-03-25
Pax: 3D, Barkley, Boogienights, Cornerstone, Cubbie, Esso, Farmers Only, Happy Hour, JWOW, Mayday, Rebound, Shower Curtain, Slash, SugarBug, Warning Track, Wooden Leg
Posted In: The Armory

WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.

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Don’t take it for granted.

2024-03-24Leave a comment

QIC: Slapshot
When: 2024-03-19
Pax: Barkley, Clickbait, Conundrum, Cornerstone, Escargot, Kaiser, Maximus, Mayday, Rebound, River Rat, RollOff, Sasquatch, slapshot, Spectre, Straight Up, Wooden Leg
Posted In: colosseum

Warmup:

47 SSH (IC)
20ish merkins (IC)

Mosey around the elementary school car line.

Killer B’s:

Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS

Broad jump all the way back to the start. Do this 3x

15:00 minute time limit.

After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?

2nd routine Pick your poison:

Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.

47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps

This took us straight to COT.

Men…Maximize the minutes given to us. Lost time is never found again.

👊👊👊

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Don’t take it for granted.

2024-03-24Leave a comment

QIC: Slapshot
When: 2024-03-19
Pax: Barkley, Clickbait, Conundrum, Cornerstone, Escargot, Kaiser, Maximus, Mayday, Rebound, River Rat, RollOff, Sasquatch, slapshot, Spectre, Straight Up, Wooden Leg
Posted In: colosseum

Warmup:

47 SSH (IC)
20ish merkins (IC)

Mosey around the elementary school car line.

Killer B’s:

Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS

Broad jump all the way back to the start. Do this 3x

15:00 minute time limit.

2nd routine Pick your poison:

Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.

47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps

This took us straight to COT.

Men…Maximize the minutes given to us. Lost time is never found again.

👊👊👊

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Dora of Death

2024-03-21Leave a comment

QIC: Rebound
When: 2024-03-21
Pax: Conundrum, Crystal Lake, HarryCarry, Headspin, Mainframe, Rebound, RollOff, Ruby Slippers, Sasquatch, Shield, Spectre, Splinter, Straight Up, Tap Out, The Pirate, Time Machine, Über
Posted In: The Ranch

WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone

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We have options

2024-03-21Leave a comment

QIC: Rebound
When: 2024-03-20
Pax: Bass-o-matic, Cakeboss, Conundrum, Corruption, decibelf3, Jeremy Antall15, Mainframe, Rebound, RollOff, Sasquatch, skipper, Slow Jams, Spectre, Twister, Vuvuzela, Warning Track, Wooden Leg
Posted In: Clydesdales

WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages

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Tabata plus burpee workout

2024-03-18Leave a comment

QIC: Cubbie
When: 2024-03-18
Pax: Boogie Nights, Conundrum, Cubbie, Farmers Only, Jeremy Antall15, Joe Lyons (F3 Long Duck), Rebound, Shower Curtain, Slash, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs

THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.

Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,

MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press

Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)

Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6

ANNOUNCEMENTS: Newsletter

COT: Say something you are thankful for.

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That Veronica Vaughn

2024-03-14Leave a comment

QIC: Warning Track
When: 2024-03-12
Pax: Barkley, Boogie Nights, Crystal Lake, darkhelmet, Escargot, Farmers Only, Full House, Gears, Rebound, RollOff, Warning Track, Whoops, Wooden Leg
Posted In: colosseum

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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F3 The Fort

Tag: Rebound

AO The Fort Shovel Flag Handoff

Redneck Tinder

No talking = leadership opportunities…and a shovel flag handoff!

Swinging into the week

Don’t take it for granted.

Don’t take it for granted.

Dora of Death

We have options

Tabata plus burpee workout

That Veronica Vaughn