WARMUP: no
THE THANG: running
MARY: there is no one here by that name
ANNOUNCEMENTS: yes
COT: yes
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:
WARMUP: Main Street burpees, ground work non-ground work, wall work.
THE THANG: circuit with blocks
MARY:
ANNOUNCEMENTS:
COT:
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:
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
WARMUP: the regular
THE THANG: Dora of running and exercises. We stayed Dry!!!!
MARY:
ANNOUNCEMENTS:
COT:
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
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.
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.
WARMUP: not really. I disclaimed and we were off
THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins
Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat
Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs
Some stations we did in cadence with the whole group, some were OYO
MARY: no time
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP: Nope – only 30 minutes to get right to it
THE THANG:
Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca
Station 1 – burpees and Diamond merkins on the hill – 7’s
Mosey to station 2
Lesson 2 – The best remedy for anger is delay – Seneca
Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.
Mosey to station 3
Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius
On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops
Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy
MARY: see above but she wasn’t there. #opentoallmen
ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle