Tag: SouptoNuts

If not now, then when?

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It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort’s finest, but not all, began to arrive in varying conditions.
DISCLAIMER: The mumblechatter started early, YHC felt honored to have the usual suspects in attendance, so a strong disclaimer was shouted out.
WARMUP:
Mosey to the pharmacy – Band Camp, in typical Weasel Shaker fashion, tried to push the pace since he was already warm from running to AO. CoP in pharmacy parking lot. Those suspects ramped up the heckling here, an endearing jester, but we pushed on:
– 25 SSH IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga

THE THANG:
Moseyed down to the parking lot behind Italian Job’s rehearsal dinner. He reminisced for the PAX as we began The Thang.
– Lunges down 3 travel lanes
– Bear crawls back down 3 travel lanes
– Burpee broad jumps down 3 travel lanes
– Toy Soldiers down 3 travel lanes.

Moseyed to Pike parking lot at top of Massey. Shoulder taps for the 6. Partner up for DORA. One PAX runs to bottom of Massey and back while other does the following exercises.
– 100 Merkins
– 200 Squats
– 300 LBCs

Finished with enough time to hit the Pike wall for 3 rounds of burpee waterfall while we did wall sits.

MARY: Flutters

ANNOUNCEMENTS: D2D Bar, State of the Union tonight, Blood Drive!

COT: Stays in COT

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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Training Ground Carry

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WARMUP: Nope
THE THANG: 6 PAX shared (3) 60lb sand bags while the 7th man nursed an injury while wearing a weight vest, of course.
Make our way over to the WEP parking lot and down the trail weaving our way to the bottom of Harris Street. Here’s where we tried something new. Each PAX would have the “opportunity” to single-handed farmers carry the 60lb sand bag up to the top of the hill.
From there, make our way over to the bottom of Massey for…you guessed it, walking backward up Masses. Every PAX went 2x.
MARY: Not officially but tighten your core during the carries.
ANNOUNCEMENTS: Give blood.
COT: 5th Core Principle.

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Back in the Saddle

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Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.

Warmup was pretty basic

SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers

Mosey to the hills past the apt complex.

Pendulum routine.

One side of the hills start at 20 reps then decrease by 4 each lap thereafter.

Werkins
Lunges
Flutters
Plank jacks

Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.

Other side start at20 reps decrease by 4 each lap

Diamond merkins
Calf raises
BBS
Shoulder Taps

Everyone got through it all with just enough time to get back to COT.

Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.

See y’all out there!

:punch: :punch: :punch: :punch:

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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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Kicking our asses in between the holidays

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WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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2024.51 The Hive

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Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises.
Sets with light, mid, heavy
Set 1: Shoulder ext x10ea, snatch x10, swings x20
Set 2: Shoulder press x10ea, manmakers x10, squats x20
Set3: Lawnmowers x10ea, thrusters x10, 1leg deadlift x10ea

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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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still recovering

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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

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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