Tag: Ruby Slippers

Doras under Tension

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WARMUP: It was cold so the 3 of us needed to get moving ASAP. Moseyed for 5 minutes and wound up in parking lot in front the baseball field. Triangled up and performed the following all in cadence: SSHx20, WMx8, CPx8, Merksx10. We were warm and ready to work.
THE THANG: Different take on Dora that worked out well with 3 and would work with pairs as well. The flow was to run for 5 minutes ( make use of the campus ) and then perform a 1 exercise DORA routine, run for 5 minutes, another 1 exercise DORA routine, etc… We got in 3 DORA routines which were as follows:
DORA#1 – run distance was approx. 25yards out, partners performed 10 alternating lunges together, once completed 1 of the group took off on the run while the others held AG until the runner returned. Completed 6 rounds as each of us ran twice.
DORA#2 – run distance was approx. 40yards out, partners performed 10 merkins together, once completed 1 of the group took off on the run while the others held Plank until the runner returned. Completed 6 rounds as each of us ran twice. There were multiple merkin variations used.
DORA#3 – run distance was approx. 20yards out, partners performed 10 lower leg lifts, once completed 1 of the group took off on the run while the others held 6in until the runner returned. Completed 6 rounds as each of us ran twice.

MARY: Alternating single V-Upsx20, V-Upsx15
ANNOUNCEMENTS: Read your newsletter
COT: Show to Know!!!

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Freak In The Sheets!

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WARMUP:  After much complaining about being in the dark we warmed up and started a yog around the back of the school.

THE THANG: We had fun with a skinny starfish SORRY! 😂

Each exercise is followed by returning to the center for 20 squats (crowd pleaser)

Station 1

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10
Station 2 (All Men)

Station 2

Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

MARY: We stretched a bit and realized that Italian Job is way more flexible than expected.
ANNOUNCEMENTS: One month till my birthday. Accepting gifts now.
COT: Please pray for mental health and reach out if you need help. Thanks Poppins for the invite and always being a HIM.

The Thrill is gone.

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Inaugural Jaeger

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Beautiful March weather (seriously it was a perfect day) for the 0800 launch of the Eröffnung Jäger. PAX were assured by Grinder that the routes were well marked and there were no Zima-miles. This proved to be 99.9% true (you could still get lost if you wanted to…)

The premise was solid. 4 man team (2 Ruckers, 2 Runners). Runners had longer routes and teams met at checkpoints for team exercises before they could head to the next station. The pain stations were tough. Lutefisk about killed the PAX at the first one. (Oh, that was just me?) Triple Lindy had us loading munitions. Cake Boss brought candy, but it was not a sweet treat. (Could have also been that the leg leading to Alison Park was soul crushing….) Tinsel forgot it was a CSAUP and thought he was prepping for a Tables, Ladders, and Chairs wresting match.



The finishing team results:
1.) Vuvu/Beaker (for the record you were suggested to have a 4 man team…)
2.) Cobra Kai’s crew (that included the mythical Gekko)
3.) Camp 3D’s Sugar Shady Band Bug
4.) Cornerstone’s posse
5.) Poppins’ Chimney Sweeps (seriously impressive that Badlands ran back from the final pain station to connect with his teams’ Ruckers)
6.) The Entourage around Shield
7.) Slow Jams and the Lake Ridge Wanders
8.) Lake Wylie’s Wild Thing drinking Whiskey and enjoying a Big Mac (great to see these guys from across the bridge here for the CSAUP)

Afterwards at the Print Shop, we celebrated the Dam 2 Dam fundraising effort where The Fort is sending $7,500 to Defend the Fatherless, $7,500 to Autism Strong, $7,500 to the Fort Mill Care Center, and $10,000 to the F3 the Fort endowed scholarship.

It is an honor to be part of The Fort alongside some amazing high impact men. On behalf of Grinder and the entire planning crew, this backblast is respectfully submitted by the smallest cog in the Jaeger machine—Band Camp.

For reference:
The Preblast: https://f3thefort.com/2023/01/31/preblast-jaeger/
YHC’s Strava tracker: https://www.strava.com/activities/8697393033

The Jaeger will hunt again next year. Send any feedback to: jaeger.csaup@gmail.com

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Pool noodle arms

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WARMUP: no warmup
THE THANG: moseyed for about a mile around the school towards the benches
Where we did our first tabata

Step ups r leg
Step ups l leg
Derkins
Irkins
Split squats r

Split squats l
Dips
Air squats

Completed bear crawl, Ran .5 miles back and bear crawl for 2nd round of first Tabata

Then ran .5 miles to another parking lot for a 2nd set of Tabata exercises.

Flutters
LBCs
Freddie mercuries
Plank jacks
Taps
Parker peters
Peter Parker’s
Mountain climbers

Ran another .5 miles and then began
2nd set ⬆️

Then we tried to get in 11s with Cindy, man makers at top of hill, kraken burpees at bottom. We failed to finish before running out of time. Thank goodness.

MARY:
ANNOUNCEMENTS: AKA, Bethel
COT: challenge to restore severed relationships

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A4A Dry Run

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WARMUP: IW, SSH, WM
THE THANG: A4A Preview – show on 4/22 to Alcatraz to find out!
MARY: Plank
ANNOUNCEMENTS: Jaeger
COT: We did it
MOLESKIN: YHC really appreciates what Cousin Eddie is doing with ROF and the sharing of testimony. Many of us don’t take the opportunity or are not comfortable or maybe haven’t taken the time to think through what our testimony is. In F3 fashion he is pushing us to grow. I will save the details of my story for an in-person conversation for anyone interested but the 3 lessons I am learning and realizing to have the biggest impact on my acceleration are COMMUNITY, VULNERABILITY & SURRENDER. F3 provides opportunity for each of these – it is up to the Pax to make the choice. I’m happy to walk this journey and learn from each of you.

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Just a Board

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13 did the hard thing this morning at Varsity. Disclaimer was disclaimed and we were off. Here’s what we did:

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Overhead Claps (IC)
– 5 Hillbilly Walkers (IC)

Mosey to the Track

– 1 Mile
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Squats
– 100 Mountain Climbers
– 100 Calf Raises
– 100 American Hammers
– 100 Dips
– 100 Shoulder Taps
– 100 Side Straddle Hops
– 100 Flutters
– 100 Merkins
– 1 Mile

NMM
There’s a 4-letter word that has dashed more dreams and held back more potential than any other. “Just.”
“You’re just not my type.”
“You’re just not smart enough for this class. Just quit now and save yourself the embarrassment.”
“You’re just not tall enough. You’re just not fast enough.”
“You’re just not college material.”
They said Jesus was just a carpenter from a nowhere town. They said his followers were just fishermen and outcasts. Just is a way people try to hold you back. Don’t let others tell you what you can’t do or who you can’t be. Just do it.

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Headspin Testimony

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WARMUP: plank, upward dog, downward dog, peter parker, plank jacks, merkins, mountain climbers – while Headspin gave his testimony.

THE THANG:
5 rounds: 5 kraken burpees, 20 big boys, 50yd partner push (switch)

Big Bang – Circle up on 25 yard line in plank. Q calls out an exercise and a number. Pax run to any edge and complete the exercise, then run back to the center and plank for the 6. – while Headspin gave his testimony.
10 Merkins
20 lunges
30 American Hammers
20 bobby Hurley’s
10 burpees
Run a lap
10 bomb jacks

MARY: Elbow to knee Bicycle, J-Lows – while Headspin gave his testimony.

ANNOUNCEMENTS: The Rooster, Bethel Men’s shelter, The Jaeger

COT: Prayers for Ruby’s wife’s family and the loss of an uncle, prayers for Rainmaker to find a job (or start a business), praise for a 3rd grader coming home from the hospital, Praise for Kaiser and his wife’s prayer life, praise for cousin Eddie buying a new house.

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Tabata and Talk

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WARMUP: Various Calisthenics
THE THANG: 6 rounds of Tabata (5-1min exercises) targeting upper body, core, Lower Body, and Total Body with
MARY: Various Ab Exercises
ANNOUNCEMENTS: Bethel Mens Shelter and Kenya Charity Drive (see Poppins for Details)
COT: Prayer Request for Kaisers Friends who were displaced by Home Fire 🔥.

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Pancakes with Scrambled Eggs and Bacon

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Average age, 49, a bit young for my Q’s.
The youngster, Ruby Slippers let the way, followed by … everyone, he lead the way.
Soup To Nuts was notably near the front of the pack. Yes, he is the guy that delivers that huge Uline catalog to your mailbox every month.
YHC was the sweeper, apparently that is another way of say you are last, who knew.
The Thang:
We started with a short mosey to the Sugar Creek Elementary back lot, mostly for the light, I’m scared of the dark.
7 minutes of warm-up, windmill, SSH, other stuff. When we did the Hillbilly Walker, the mumble chatter was about Tennessee, OK South Carolinians.
Then back to the top of the hill. The board said 5-10-15-20 of each exercise, 5 at the top, same 5 at the bottom, 5-10 and the top, 5-10 at the bottom, and so on. There was also extra credit when you were done, for fast guys, I’m looking at you Ruby Slippers.
Some did burpees, some put their hands on the curb and did bunny hops, it was cute. I’ll grade YHC with a C- on burpees, done, was all of them with about 1/2 of them correct-ish and 1/2 – 1/2 arsed.
Other stuff, super hard core, liver eater stuff, jump squats, merkins, shoulder taps, pull-ups, you know. Just kidding, I’ve never done a pull-up in my life.
There was a lively discussion about counting, apparently touching one shoulder is a complete shoulder tap, who knew. I guess next time we just touch the left should 20 times and call it a day.
Then some curb and bear crawl stuff
Then the board flipped, another set of 5-10-15-20. This time we did not accumulate, but did go up and down the hill with only one exercise each trip.
That is about all we had time for, YHC was sweaty and hot as balls, dang weather is saweeet!
Return to Mary was 1.2 exercises and the clock struck 6.

Right about now, Saw Dust is under the knife for a toe deal, send prayers his way. Next week he will be hitting abs on a yoga mat at an undisclosed location … if you see him, join him for an LBC.

This was my first trip to Varsity, makes me want to change up the schedule, good so see some faces that I normally do not see.

Looks like we made it,
Barry Manilow

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