Tag: RollOff

Minnow Pond Greatest Hits and Shovel Flag Handoff

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My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.

Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.

When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.

Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.

Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA

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3-13

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Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until we ended up near the Imdian restaurant. Break up into 3 teams, 2 teams work while 1 team does active rest. Teams 1 & 2 do 10 merkins while team 3 holds plank, then 2 & 3 merkins and 1 planks, then 1 & 3 merkin and 2 planks. 2 rounds of this. Then same sequence but big boys were the exercise and 6″ leg holds were the rest. 2 rounds of that. Then another 2 rounds with squats and Al Gores. Yog over to main parking lot. Everyone line up on curb for 15 merkins, 15 big boys, and 15 squats, then run 3 line suicide. 13 merkins, 13 big boys, 13 squats, 2 line suicide. 11 merkins, 11 big boys, 11 squats, run to far line and back. Circle up, PAX are doing shoulder taps while 2 do 5 merkins. Rotate merkins around the circle until everyone has done 2 sets. Next round was lunges and 3 burpees. Again go around until everyone did 2 sets of burpees. Back to the cars for a few minutes of Mary. Thanks for the opportunity <@U04M7P605SM>!

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Twisty runs

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WARMUP: we watched Vuvu and Rolloff do a pre run
THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to the parking garage, ran out of Kingsley past SBUX, ran to old Kingsley and either did 1 lap (under 4 miles) or ran an extra loop (just under 5).
MARY: she was not there
ANNOUNCEMENTS: lots of csaups coming up – let’s go!!
COT: Janick’s and Uhaul – heavy prayers!

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Are you making this up?

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WARMUP: we don’t do that here
THE THANG:
We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank jack, fourth stop at the roundabout at Cloverdale and Waterloo for 5 kraken burpees, fifth stop at Hubert Graham for 5 burpees with a triple jump squat, sixth stop at the roundabout by Model A for some American Hammers, seventh stop at the top of the back entrance to Colosseum for 5 kraken burpees with a plank jack and triple jump squat to end the Hightower. Down to the Colosseum for some Mike Tyson’s and flutters, then over to the bottom of Dave Gibson to partner nur up the hill.
We ran past COT and stopped to do 5 more burpees bc it’s a great way to strengthen the mind, then around Earth Fare, more American hammers, and finished right at 0600 at COT.
MARY:
ANNOUNCEMENTS:
COT:

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Humpers, pumpers and burps

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WARMUP: mosey to church parking lot for merkins
THE THANG: partner up, each partner had a quarter mile out run with 10 monkey humpers and 10 gas pumpers and then back to the lot. Each team had a cumulative twenty burpees each round.
MARY: wasn’t there
ANNOUNCEMENTS: newsletter
COT: yep

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Ruck n Roll

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Beautiful morning!
WARMUP: none
THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement home through the townhouses, back onto 160 down to the first light at Brayden, then into Brayden briefly to loop around to the other light at 160. Then back to COT right at 7am.
MARY: none
ANNOUNCEMENTS: highlighted alot of the items in the newsletter.
COT: lifted up injured PAX, PAX going through some hardships, and a few ither burdens/concerns.

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

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Sweep the Leg Field Trip

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WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle

Don’t worry, stats are intact.

Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.

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