Tag: Sasquatch

CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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Simple but Effective

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WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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EMOM

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WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5

THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.

MARY: None
ANNOUNCEMENTS: newsletter
COT:

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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It’s Merman

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WARMUP: None
THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone – 15 merkins 3 cone – 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats to feel it.
MARY: none
ANNOUNCEMENTS: newsletter
COT: what’s happens stays

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Crazy 21s

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WARMUP: it’s minnow pond. So, no

THE THANG:
Fast pace 3.75ish miles stopping to do Super 21s.

That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if you want it.

Did this back in 2019 https://f3thefort.com/2019/12/19/super-21s-at-minnow-pond/ it sucked then too.

MARY: a little with the 45 seconds remaining when we returned to COT

NMM: listen, every man that posted today is already trying. Sometimes it’s not enough just to try. We have to find ways to be better. Maybe that’s working with more intensity, maybe that’s eating better, maybe that’s resting smarter, maybe that’s speaking kindly to your children… but whatever it is, if you’re already trying and you need better, find a way.

It’s 2025, MEN of The Fort it is time to thrive

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NYE Battle Ropes

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WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog … ~5 minutes
THE THANG: starting at traffic circle outside the stadium…
Tabata 30″ exercise 1 w/ KB, 30″ exercise 2 w/KB, 75 seconds “rest” until subsequent round doing 1 burpee and running approx 25 yards around light post and 25 yards back… approximately 25-35 seconds rest until the next round
During the tabata, one pax would be doing battle ropes alternating arms 30″ and then double arms 30″ (THIS HURTS)
List of exercise 1/exercise 2:
KB / goblet squats
L clean / R clean
L curl / R curl
flutter with press / LBC with KB
OH press L / OH press R
sit up get up with bell / goblet squat
L row / R row
L snatch / R snatch
Pax choice / goblet squat

MARY: naaaa
ANNOUNCEMENTS: Happy New Year!
COT: Prayers for loss of Spectre’s Aunt on Christmas Day! Plans for 2025… follow His plan.

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