Tag: Slow Jams

Working to 38 (or 19) at Pantheon

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WARMUP: We ran around the big loop with the occasional plank at the corners to bring the group back together. After the lap, as a group, 38 SSH I/C, Merkins 19 I/C, Flutters 38 I/C, Squats 19 I/C.
Then, run the loop again.
THE THANG: With cones set up 76yds apart and cones at the mid-point (38yds), grab a partner. As a rehash of J-WOW’s expertise from the Thanksgiving Convergence, we did the Partner Push from one end to the mid-point (38yds). Then your partner would push on the return. Complete this 5 times.
Now, get on the opposite end from your partner, 76yds apart. Bear crawl to the middle, 5 partner merkins, run back to your end, 19 Mountain Climbers I/C. Then repeat.
Now, get into 2 lines, facing your partner.
19 Carolina Dry Docks I/C
19 Diamond Merkins I/C
19 American Hammers I/C
19 Squats I/C
19 Calf Raises I/C
On the curb, 19 Mike Tysons I/C
38 American Hammers I/C
MARY: See above
ANNOUNCEMENTS: After nearly 3 years as our Pantheon Site Q, 38 Special has graced me with the Shovel Flag of this special site. To say I am excited is an understatement and there are more good things in store for this AO on the West side of our mill town. I’ll be recruiting past Site Q’s to join me in taking a flag; it’s time.
Read your newsletter
COT: You had to be there but I will say this, be emotionally present, not just physically present.
Until next time,
Maximus

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Cuomo made me do it

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Delivered a Cuomo designed Wienke as a last second pinch hitter. It went something like this…..

warm up:

SSH x20

windmills x10

moroccan nightclubs x20

hillbilly walkers x10

burpees x10

The Thang

mosey to the hill and partner up for a Dora of burpees, CDDs, LBCs and squats. We made it through 1.25 rounds before heading back to COT for some Mary which included American Hammers and Big Boy Sit Ups

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Ken Walkers Ankle and other assorted topics.

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3 of the Fort’s finest joined YHC for a rainy and cold morning at the Golden Corral

To keep the PAX dry I mosey’ ed us to the brand newish pavilion over by the Grace church. We performed the following:

15 SSH
15 MNC
15 Seal Jacks
5 Windmills
5 burpees (the only burpees we did today)
15 Mt. Climbers
Stretch

The main workout was a Tabata style format with 35 seconds of work followed by 10 seconds of rest. We had 3 rounds of 16 with 4 different exercises executed each round.

Round 1
Merkins
Squats
LBCS
Flutters

Round 2
Diamond Merkins
Lunges
Freddy Mercury’s
Leg Lifts

Round 3
HR Merkins
Calf Raises (modified from jump squats since YHC’s knee was acting up)
Big Boy Sit-ups
American Hammers

Got back to COT about 40 seconds late which is on me.

While at COT we made the usual announcements (Read the newsletter!!!) but during the prayers and praises portion we were all able to share and discuss a common experience we have all had in our lives. It’s always a great reminder in these small groups just how special a community we have here in the Fort. We had 4 guys from 4 very different regions of the country with 4 different backgrounds who shared a common experience and could be open about that with other men. It’s moments like that that reinforces why F3 matters and why I still show up and still post after (almost) 4 years.

Thanks for the call Slow Jams! Until Next time!

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A Tribute to

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WARMUP: A quick run up the hill to pay tribute…to the hill.  Then we paid tribute to Cha-Ching with an inspired OYO 11 burpees followed by 33 SSH.  Ran down the hill and to the big parking lot for another inspired 11 and 33.  Then ran to the band parking lot for another 11 and 33.  The meaning behind 11 and 33, don’t remember but Cha-Ching may!
THE THANG: Ran over to the front of the school by the benches and broke out the “alternative” music in tribute to Slash who’s recovering from knee surgery.  (Alternative music wasn’t very alternative so fail on YHC part).  We did the exercises below and then ran a lap around the parking lot after each set.
– 10 burpees, ~30 seconds Al Gore
– 15 diamonds, 30 monkey humpers
– 20 hand release, 50 calf raises
– 25 wide arm, 50 flutters
– 30 reg merkins, 40 step ups
– 35 rangers, 25 incline merkins
– 40 CDD, 30 hammers

Ran back to COT.
MARY: got through 3 min worth
ANNOUNCEMENTS: Xmas party, shanking with Stang
COT: CSPAN around the horn!

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Cold Pains at Islands

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, and Cherry Pickers
THE THANG: Pain At Islands- Reps 5, 10, 15, and 20 with Round 1 doing Burpees at each parking island with mode of transportation between the islands in a Bear Crawl, Round 2 doing Plank Jacks with mode of transportation in a Crab Walk, Round 3 doing Big Boy Sit Ups with mode of transportation in Lunges, and Round 4 doing Carolina Dry Docks with mode of transportation in a Nur. Then we had just time for 1 Round of Four Painful Corners with 5 reps at Corner 1 doing Seal Jacks and Squats, Corner 2 doing Monkey Humpers and Mountain Climbers, Corner 3 doing Shoulder Taps and LBCs, and Corner 4 doing Merkins and Peter Parkers.
MARY: Hello Dollies, Flutters, LBCs, Dying Cacaroach, and American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Tabata

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WARMUP:

The Motivator
THE THANG:

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Mosey
40 sec. Cross Country Skier 10 sec. Rest
40 sec. Burpies 10 sec. Rest
2 min Laterals
40 sec. Shoulder taps 10 sec. Rest
40sec. Forearm planks 10sec. Rest
2 min Mosey

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Breakfast Buffet

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WARMUP: Normal stuff like SSH, windmill, Morrocan night club, inch worm merkins, low slow squats
THE THANG:
Moved over behind the service center by the knee high wall for the following:

10 Burpee step ups (both legs) – run a lap
Then 8, 6, 4, 2, 1
Plank on the 6

Next:
Mike Tyson merkins – 10 in cadence
Dirty Myrtles – 10 in cadence
LBC with feet on wall – 10 in cadence
2 rounds of the above

5, 3, 2, 1 Burpee step ups with lap
7 Mike Tyson’s
7 Dirty Myrtles
7 LBCs
2 rounds

3,2,1 Burpee step ups with lap
5 Mike Tyson’s
5 Dirty Myrtles
5 LBCs
2 rounds

MARY: ran out of time

ANNOUNCEMENTS:
Read your news letter

COT: Remember that you aren’t just making decisions for yourself. Your decisions impact your inner circle. Think about that before you make important decisions today.

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pendulum of pain

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WARMUP: SSH, Merkins, Squats, Moroccan Night Clubs
THE THANG: Mosey to the fountain, 5 Burpees at the bottom, 10 merkins and 10 LBCs at tops. 4 rounds
Mosey to the back of the repair shop. Step ups, Derkins, Dips, Erkins.
Mosey to CVS. Partner up, one ran around the building, second did the exercises until partner returns. merkins, Hello Dollies, Big Boys, Calf Raises.

Welcome FNG Vila

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