Tag: Repeat

Moist

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WARMUP: SSHs
THE THANG: (you know the humidity is high when you can feel it hitting your face while you run)
Shotgun hill – random facts on the signers of the Declaration of Independence mixed with exercises.
Mosey to the top of the hill on Main (Subway lot) for balls to wall crawls with low intensity shoulder movements during recovery.
Mosey to UPC for reverse burpees (BB situps with jump squats)
Power skip circle drive, merkin ring of fire, powerskip back
Mosey back to COT
MARY: LBC, Flutter, JLo, Superman flutters
COT: Welcome FNG (Kotter) SLV

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Independence Day 1776 Challenge

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Good morning America! HAPPY BIRTHDAY!
Soupy muggy morning. We had one FNG EH’d by Beaker, so the full disclaimer was disclaimed and off we went to the NaFo track.

WARMUP: None. Got right into it.

The Main Event: The 1776 Challenge
7 laps of 400m along with 1776 exercises as follows (everything single count unless otherwise noted):
* 50 burpees
* 100 calf raises (50 regular, 50 toes out)
* 100 ski abs (double count)
>> Run 400m
* 100 ‘merkins
* 100 LSS
* 100 LBC
>> Run 400m
* 100 CDD
* 100 jump squat
* 100 American hammer (DC)
>> Run 400m
* 100 OH clap
* 100 mountain climbers (DC)
* 100 hello dolly
>> Run 400m
* 100 wide-arm merkin
* 100 jump lunge (DC)
* 100 flutter kicks (DC)
>> Run 100m
* 100 plank shoulder taps (DC)
* 100 hillbilly walkers
** Badger Challenge (optional, level-up) – 100m crab walk
* 100 SSH
** Badger Challenge (optional, level-up) – 100m bear crawl
>> Run 400m
* 26 burpees
>> Run 400m
>>>ENDEX<<<

It was a total sweat fest this morning, but so worth it. Not much mumblechatter after a while, but A LOT of pain. The fellowship helped alot…..seeing your fellow PAX push through things makes you want to push as well. Thank you everyone for the push!

Capped it all off with a gorgeous sunrise and Pledge of Allegiance at COT, along with some announcements and P&Ps.

Special kudos for Clickbait for opening up his home for anyone who does not have anywhere or anyone to go celebrate the holiday with. #HIM

NMM:
7-4-1776 was a BIG day in the history of this world. Not only is it the birth of our great nation, but it was a loud exclamation to the world that freedom reigns and is worth fighting for. We exercise our freedoms every day whether we know it or not, from being able to wake up early and go work out with like-minded men, voice our opinions on whatever topic in however means, practice whatever religion or belief system we choose, or choose not to practice any type religion or belief system – all without fear of persecution. There are some people in this country who are challenging these various freedoms, not knowing that they themselves are exercising the constitutionally guaranteed right to challenge the status quo and advocate change. Many countries would severely persecute that type of vocality. Yet we as a nation allow and even foster it, for through adversity, change, and pain comes growth, wisdom, and strength.

During your various Independence Day celebrations please take time out to give thanks for the many things we have (i.e., blessings) as well as our many various freedoms, however you may define them, including – IMO most importantly – the freedom to speak up and make change happen, however large or small the magnitude, scope, and/or scale. That’s what happened on 7-4-1776, on a great scale and magnitude, and has continued since. The United States of America as a whole is never stagnant, it is always evolving. Hopefully for the better. It is by no means perfect either (what made of man is?), but it could most definitely be worse in many many ways. It is up to each one of us, exercising our various freedoms, to ensure we as a nation continue to move forward and get better in some way every day. Change happens through action, not just words. The mission behind F3 is to plant. serve, and grow small workout groups for the purpose of invigorating male community leadership. Keep at it, continue to BE the change you want to see in this world through not just your words but your actions. Give it away, for when you do YOU help facilitate positive change in others.

Have a happy and safe Independence Day. Happy Birthday America!

Thank you for the opportunity to lead. Blessed and thankful for every one of you F3 The Fort PAX that are in my life. SYITG.
– NASA

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Run and Gun Work

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WARMUP: Run
THE THANG: Ran to WEP where we ran the loop then ran the loop again stopping at each bench to do 10 merkins and 10 squats…rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT: thanks to Jekyl for the opportunity to lead.

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Omaha, Omaha! These streets have no name.

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WARMUP:

Got the WOD inspiration from Florida Georgia line day before while working the BoFlex. Board of Pain w/ acrostic SIMPLE.

Decided rk take 1 of 2 routes, hit WEP, run laps starting from playground OR run to QT and instruct the 12 to use discretion to stop, wait for 6 and execute BOP.

Rolling in and catching an earful of healthy mumblechatter, decided neither. We will run randomly to dimmly lit parking lots and execute BOP.

Ran up to the old Kimbrells for a little warmup.

– Low slow squat with a jump at the end. @darkhelmet informed me that it was called a squat jump

– imperial walkers

– shoulder taps

– stretches

THE THANG:

An arbitrary count if 15 for each exercise.

Board of pain:

S Shoulder taps
I Irkins
M Monkey Humpers
P Plank Jax
L Lunges
E Burpees (burpee has an E in it)

Run to 1887 Brewery, BOP

Run to the government building on the left on way back, BOP.  After much debate, no one knew what building it was and we found ourselves back at Kimbrells.

By then we started to spread out, causing more chaos.

Run down, take left at Amor and hit parking lot on left, BOP.

Per Jihnny Utahs request, hit Litte Caesars, BOP.

Run past COT, on left side of street, hit parking lot with kong brick wall, BOP.

Head back to COT for some Mary.

ANNOUNCEMENTS:

Newsletter

COT:

Quoting ZBB “ I have everything I need, nothing that I dont” was a pleasant reminder on being content and thankful for your blessings. Happiness is fleeting but joy is eternal.

Rather quiet, everyone’s life must be perfect.

NMS

I explained this was a clear demonstration how not to Q a workout.

You need to be flexible and know your PAX but you must be able to articulate clearly amidst the chaos of the gloom especially with the strong mumbkechatter hell bent on throwing you off and distracting you.

I personally wouldn’t have it any other way and am thankful for the PAX that showed and their relentlessness. Blessed to have this brotherhood in my life and always am appreciative to serve at BP.

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Slash’s Slam

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WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

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white(snake)ville park

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WARMUP: complaints about heat/humidity then pledge and then a slightly below average description of the workout (sorry backdraft and quack)

THE THANG: run to Whiteville Park neighborhood. snake/zipper through neighborhood starting out going left on Leroy to start. 10 wide arm merkins every left intersection/corner, 10 squats every center crossing (springs), 10 diamond merkins every right intersection/corner.

Then mosey back to CoT

average was about 70 reps of each exercise and 3.5miles

MARY: mostly dysfunctional

ANNOUNCEMENTS: Happy Bday Jekyll

COT: praise to #thefort on bringing home the 2022 hog and coyote trophy

Thanks for the opportunity Jekyll, was an honor to lead the men this morning.

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Add 4, carry the 2, divide by 1.21 gigawatz

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WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.

Exercises included:
-45 lb plate: round 1 shrugs, round 2 calf raises
-sandbag: round 1 man maker, round 2 shoulder press
-35 lb KB: R1 swings, R2 curls
-30 lb KB: R1 squats, R2 pass through lunges
-25 lb KB: R1 triceps extension, R2 plank row
-Ruck: R1 merkins, R2 chest press

We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week

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Over the Hill

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WARMUP:
Mosey to parking lot at Millstone Park.
25 SSH IC
10 Windmills IC
15 TT IC
15 LSS IC
15 MNC IC

Mosey to parking lot at Watson/Williamson.

THE THANG:
4 corners for the birthday boy consisting of
40 merkins
40 LBC
40 Squats
40 Flutters

Transportation changed each round from bear crawl, to lunges, to running.

We made it through 3 rounds, but the air was thick and the pavement was unkind.

Mosey to the church at bottom of hill and began a DORA.
PAX to complete 40 burpees while partner ran back up to the stop sign and back.
This was followed by 40 Imperial Squat Walkers.

Mosey back to COT.

MARY:
Freddie Mercury IC
Flutters IC
Superman IC

ANNOUNCEMENTS:
Rock Hill CSAUP this weekend

COT:
PAX shared what they’re thankful for and lifted up a few prayers and praises.

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WEP full circle.

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WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.

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