Tag: Sasquatch

Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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The Merkabet

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WARMUP:
Broga warmup flow with Sasquatch
THE THANG:
20 Merkins, 10 BBS, 20 Squats at 10 lightpoles around the parking lot.
Total – 200 Merkins, 100 BBS, 200 Squats
(Regular, Diamond, Skinny, Wide, Staggered R, Staggered L, Right Arm Out, Left Arm Out, Carolina Dry Dock, Regular)
MARY:
ABC’s of Abs – On your 6/back spell out each capital letter of the alphabet with your legs) called out each letter around the group.
ANNOUNCEMENTS:
CSAUP
COT:
Sawdust flying to Brazil
Marty Birds son lost a tooth
Spectre clarity on home buying process

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Broga amd a Beatdown

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WARMUP: Sasquatch started with some Broga to warm us up
THE THANG: We had a choice of two exercises per round.
125 SSH and or Merkins
RUN
100 SQUATS and or Mountain CLIMBERS
RUN
75 BOMB JACKS and or BB SITUPS
RUN
50 Pull ups and or Knees to chest
RINSE AND REPEAT

MARY:
ANNOUNCEMENTS:
COT:

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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Soupy Sprinting

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WARMUP: mosey perimeter of field, dynamic warm-up of knees to chest, heel to waist, butt kicks, high knees, monster walk, karaoke, side shuffle, lunge, upward dog and downward dog
THE THANG: pyramid sprints – 100yd (60″ rest), 80yd (50″ rest), 60yd (40″ rest), 40yd (30″ rest), 20yd (20″ rest), then back up the ladder, down the ladder, up the ladder
tire flips: 2 on, 2 off x 5 minutes
double sled push: 20yds x2 🤢🤮
COT: prayers for our Ms

Consider a name change for @skateordie to @SPRINTorDIE… being as that both happened to him today.
why does he let me talk him into this maniacal activity?

-Squatch

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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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Hardest 24 minutes in all of The Fort…

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WARMUP: Sasquatch ran the PAX to a lit area and instructed them to form 3 lines facing him (2 lines of 4 and 1 line of 3).  After some initial gloom-fogged math and logistics, he got to limbering up the PAX for the first 15 minutes.  Queue *SPONGEBOB VOICE* “21 minutes later” the handoff was completed to YHC (SkateOrDie)
THE THANG: Given that YHC was shorted 6 minutes, we had to forego the body destroyers and get after it… the PAX moseyed (alright, just short of dead sprint) around to the back of the school (NAFO) and found some picnic tables and benches.  The group performed step ups while 1 PAX ran around the outer sidewalk, serving as the timer.  Upon completion, the next PAX ran while the group did box jumps. Rinse and repeat 2 more times. The PAX then repositioned (again, just short of dead sprint) to the pull-up bars behind the JROTC building. Next up, the group completed 1 pull-up, 2 chin-ups, and 3 merkins, rinsing and repeating, while 1 PAX ran to the stop sign at the top of the hill as a timer. Repeato until the remaining PAX ran. The PAX again repositioned (yeah yeah dead sprint…blah blah) to the hill behind Sugar Creek Elementary School. After hearing some mumblechatter about the stupid things we do, YHC implored the PAX to realize that the “stupid things” we choose to do are preparing us for the “tough stuff” that we have to do at other points in our lives. Next up, Jacobs Ladder (1 big boy sit-up at the bottom, 10 burpees at the top). We made it through 4-5 rounds for each of the PAX before repositioning (“quickly”) 1 last time to the bottom of the hill back to NAFO. Once a 10-count was counted, jail break sprint back to the stop sign at the top of the hill and then back to COT for MARY!
MARY: Flutters and Hammers were on the menu, followed by… wait for it… THE BODY DESTROYER!!
ANNOUNCEMENTS: Read your newsletter!
COT: 🙏🏻s for both spoken and unspoken items on our ♥️s. Thanks for the opportunity to lead gentlemen!!!

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Great Pyramid of Dirt and Grass

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WARMUP: Mosey towards entrance – circle up and perform following in cadence: goofballs, low slow squat, shoulder taps, updog/downdog, MNCs then mosey back toward field next to CoT

THE THANG:
Pyramid of Pain- start around midfield where all gear was laid out

Tier 1:
50yd bear crawl then run back to midfield and perform 25 reps of the following: medicine ball slams, diamond merkins, upright rows with weight plates, Freddy Mercuries, imperial squat walkers

SSH for the 6

Tier 2:
40 yd bear crawl then run back to midfield and perform 30 reps of the following: merkins, alternating lunges (both legs is 1 rep), calf raises, bent over rows with weight plate

Plank for the 6

Tier 3:
30yd bear crawl then run back to midfield and perform 35 reps of the following: wide arm merkins, jump squats, curls with weight plate or Cindy

shoulder tap for the 6

Tier 4:
20 yard bear crawl then run back to midfield and perform 40 reps of the following: LBCs, overhead claps

flutters for the 6

Tier 5:
10 yard bear crawl then run back to midfield and perform 50 reps of the following: burpees

upon completion, PAX began working their way back down the Tiers with most getting back down to Tier 2 before it was time to head back to CoT.

MARY: Help carry my gear back to CoT and start trying to get all the grass and dirt off

ANNOUNCEMENTS: Final F3 Dads session this Saturday at WEP from 9-930, convergence Monday NaFo 0500, 1776 merkin challenge for July

COT: Show to know

Thanks for the chance to take over the Ranch for a day Poppins. Enjoy your vacation!

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7-4-1776

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WARMUP: plank, upward dog, downward dog, (choice: Peter Parker, Parker Peter, plank jacks, merkins, mountain climbers) — Repeat x7
THE THANG: 7-4-1776
7 rounds: 4 kraken burpees, 17 big boys, 76yd partner push (switch ~38yds)
7 rounds: 4 bomb jacks, 17 plank jacks, 76yd partner wheelbarrow (switch ~38yds— quickly modified to 20yds per partner)
7 rounds: 4 pullups, 17 squats, 76″ wallsits (we only had time for 3 rounds)
ANNOUNCEMENTS: next Monday convergence at 🍯 🦡 for the 1776 workout
COT:
*partner push is only as hard as you push yourself… AND as much as your partner pushes back
*your wheelbarrow partner can also hold you back (literally) to make wheelbarrows even harder
*noticeably absent: @wegmans, @kermit

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