Tag: Slash

Under the wire…damn you end of the month

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WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).

Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.

Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.

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The Pirate and The Twister were at Clydesdales

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WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36
THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did not follow the suggested ‘loop’, but all made it back safe
MARY: never heard of her
ANNOUNCEMENTS: yes
COT: yes

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Bounty Hunter return to the gloom

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Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.

My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.

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Lamps

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Me and Tesh did a workout alone. What did we do? I’ll never spill the beans!

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Ring around the Rosie

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WARMUP: Broke the rules by adding a mosey to a kettlebell workout.
THE THANG: 7 minutes of 15 thrusters EMOM
2 Rounds of :
single leg Romanian Dead lifts
Flutters
Merkins
Curls for the girls
Lunges
Bent rows each arm | Option to just bend
swings
goblet squats
MARY:
ANNOUNCEMENTS: Dam to Damn Bar, Mint hill CSOP / Welcome Brawny
COT: Stay safe

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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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2025 New Years Convergence Smokin Beatdown

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WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Round 1: Cheese Shredder
Round 2: Light Poles:
1. Burpees starting with 1 then 2 at the next light pole and so on with the mode of transportation being a bear crawl
2. Squats starting with 1 then 2 at the next light pole and so on with the mode of transportation being a lunge walk
3. Big Boy Sit Ups starting with 1 then 2 at the next light pole and so on with the mode of transportation being a Crab Walk
Round 3: Steps:
1. Start with 5 Box Jumps or Step Ups at lowest step with 1 Merkin then 5 Box Jumps or Step Ups on the next step with 2 Merkins and so on until the highest step
2. Start with 5 Box Jumps or Step Ups at lowest step with 1 Derkin then 5 Box Jumps or Step Ups on the next step with 2 Derkins and so on until the highest step
3. Start with 5 Box Jumps or Step Ups at lowest step with 1 Inclined Merkin then 5 Box Jumps or Step Ups on the next step with 2 Inclined Merkins and so on until the highest step
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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2024.51 Block Party

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The patty-cake circuit. Half-mile loop (Academy, Williamson, Watson, Railroad) with 4 stations.
1. Big-boy sit-ups with partner, clap hands at the top
2. Merkins with partner, clap hands at the top
3. Squats with partner, clap feet at the top
4. Dead hang, clap hands with partner
Clap hands 10x at each station.

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