Tag: Ruby Slippers

The Accumulator hit by inflation is painful for everyone

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We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:

Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Unfortunately, the above reps were impacted by inflation, here are the revised reps:

15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees

**lesson: inflation has a random impact on prices (in this case reps)

Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.

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Head Fake: actually working out!

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WARMUP:
5 Burpees
Mosey
Toy Soldiers
Mosey
Hillbilly Walkers
Mosey
Imperial Walkers
Mosey
THE THANG:
4 corners around NAFO
10 Merkins
20 Plank Jacks
30 Sumo Squats
Partner goes one way
Other goes opposite
When meet do 5 Burpees together then keep going

MARY: don’t know her
ANNOUNCEMENTS:
Matthew 16:15
COT:
Take your vitamins and say your prayers

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Hero WOD “Artie”

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WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS, MORROCAN NIGHTCLUBS
THE THANG: This Hero WOD is dedicated to Police Officer Arthur “Artie” Lopez of The Nassau County PD in NY. Officer Lopez was killed in the line of duty on October 23 2012 while conducting a car stop of a suspected hit amd run driver. while approaching the vehicle he was shot in the chest amd succumbed to his wounds at the hospital.

We did our warmup amd proceeded to do the WOD at the pullup bars.

5 PULLUPS
10 MERKINS
15 SQUATS
5 PULLUPS
10 CINDY THRUSTERS
RUN DOWN THE HILL AND RINSE AND REPEAT.

10 ROUNDS WERE COMPLETED BY ALL.
There was some mumblechatter but the Pax were reminded of who we were out there to HONOR and that we GET TO..

MARY: LBC’S, FLUTTERS, BIG BOYS and stretching
ANNOUNCEMENTS: Bethel shelter
COT: prays for marriages, Clickbait and for all in the circle

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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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