Tag: SouptoNuts

Cubbie Cornhole

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WARMUP: Light Jog around the parking lot, sidestep R/L, karaoke R/L, Toy Soldiers, Nur, Bear Crawl

15x
SSH
Low Slow Squat
Imperial Walker
Moroccan Night Clubs

THE THANG:

Part I:
Progressive Ladder (String of Pearls)
Start with 5 of first exercise, run down to Dogtopia and back, Then do 5 of first, run, 10 of second, run, etc

5 – Merkins
10 – Lunges (2x)
15 – Mtn Climbers
20 – Squats
25 – Flutters

Part II: (We should have spent more time here. Was only last 15 min)
Cubbie Cornhole
Count by 1s and 2s and split
Two play Cornhole, normal scoring
– 1 pt – bag on the board – other team does 10x Big Boy situps
– 3 pts – bog in the hole – other team does 10x CDDs
– Winners – 10x Burpees
– Losers – 10x Kraken burpees

While others are playing, I would should put the following exercises while we watched:

– Planks
– Al Gores
– Calf Raises

Team Cubbie/38/Soup/Half Shell was victorious.

MARY: None
ANNOUNCEMENTS:
COT: Be intentional with your time this weekend. You have an extra day, use it wisely. Prayers for families, teachers, and veterans.

Peace,
Cubbie

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Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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Looked better on Paper!

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WARMUP: SSH, Imperial Walker, Nightclubs, Windmills, Cherry Pickers, Squats, Merks, Flutters, …etc
THE THANG: Pick a parking spot – let the fun begin – round 1: 3 exercises 10 reps each SSH, PlankJax, seal jack – flutters as the pax rotate down to next parking spot vacated in a rotating fashion ( bear crawl was mode of transportation)
Continue this cadence until you arrive back at original spot.
Round 2 – same cadence – 5 reps each – using parking block – Iron Mikes, Dips, and Bomb Jax – mode of transportation (mosey)
Time was flying so we stopped midway and headed for the “hill” by the football field that has a small minor smidge of an incline – where we began a round of 6s( modified to 4 s) due to time with Squats at bottom and Merks at top of hill.
Headed back to COT at the clock was ticking …
Mainframe helped us knock out 3 mins of Mary. Nice work by all!!!
The weinke looked better on paper. Q had to call a few audibles to make the time and reps bearable ( no pun)
Bear Crawls were welcomed with some mumblechatter:)
MARY:
ANNOUNCEMENTS: Cannoli run, Triple down Saturday w either the Yard or the Fort boot camps – coffee – then 5k at the Cannoli. Cake Boss celebrates a birthday yesterday 05/17, and read newsletter. Prayers for Luka and family. Sign up for meal train for Vuvu!!!

COT:

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DOAH Sweeps the Q

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YHC was scheduled to Q, but had some 2.0 troubles overnight… so Dark Helmet graciously picked up the pre programmed Q.

World’s Worst Suicide
Mosey over to GHMS rear bus entrance. Start at basketball court.
PAX will travel forward three light posts and perform 5 burpees.
PAX will then travel backward two light posts and perform 5 merkins.
Rinse and Repeat as needed.

Thanks to DOAH for the help. Below is his version of what happened… can verify.

13 of the faithful came to a YHC led
“@Punch List is here in Spirit” Q…
• @Solo gave up his executive suite at
Planet Fitness to rejoin us in the gloom
• @Joe Lyons (F3 Long Duck) may be old, but at least he’s fast
• @Cobra Kai may be old, but at least he’s slow
• @fishstix may be old..
.. уир
• @Ölaf won the Fireball trophy
• @Poppins and @Vuvuzela were the kings today… by a fair margin
• @Badlands can be slowed down by excessive Merkins
• @Cyclops may or may not have done all of the reps while calling out to his estranged pets
• @SouptoNuts got faster as the workout went on… or I got a lot slower… or both… (probably both)
• @trucker is like Craftsman tools.
Reliable and not prone to wearing out.
• @Flounder ventured out as a lone man to discover the new world… still made it back for COT

Punch List out.

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Tour De Fort Parks

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WARMUP:
SSH/Cherry Pickers/Imperial Walkers/Side Shuffles/Knees to Butt/High Knees/Kareoke
THE THANG:
Mosey to Harris Street Park-25 count – Merkins, Big Boys, Sumo Squats.
Shuttles at basketball court 5x’s 10 Bobby Hurleys mid court and base line.
Mosey to Millstone Park-25 count -Carolina Dry Docks, Box Cutters, Lunges.
Mosey to Veterans Park – 25 count -Mike Tysons, American Hammers, Mountain Climbers
Mosey to Springs Global parking lot. W/ help of site Q Grinder complete Dora w/ Merkins and LBC’s.
Mosey to Pike parking lot and did wall sits until legs gave out and balls to wall last HIM standing.
Mosey back to WEP
MARY:Grinder led Jane Fonda workout.
ANNOUNCEMENTS: Highway trash pick up, Canoli Run.

COT: prayers/praises for all the MOMS

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No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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There will be Blood

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Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.

WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.

THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.

THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.

MARY: The leaders made it back to COT and led Mary.

ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.

COT: Some local prayers, but that stays in COT.

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Black Diamond: Where are you screwing up?

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Black Diamond Month

WARMUP:
101 SSH (went till someone quit)
20 burpees in cadence
20 Imperial Squat Walkers

Planked up to list some of the ways I’m currently failing. This would be a recurring theme for each PAX to share how they’re screwing up. My two are currently a lack of kindness in dealing with my sons, and relying on being good in the moment so I forego preparation. I haven’t fully prepared for something in quite a while.

We then ran a pretty fast mile, and finished with 20 Cossack Squats in cadence

THE THANG:
Grouped up facing a long string of 22 parking spaces. We bear crawled the length of the lot stopping for either merkins or squats (individual’s choice) at each space. The rep count added 1 each time. This was tough, so we crawl bear back to the start, only for me to call some yoga and then we simply mosey away. Sometimes the fear of having to do it all over again is worse than what actually happens next.

Went to the playground for partner Dick Webbs (1:4; pull-up:merkin). Only got one round for each partner while the other took a lap. I told the PAX to keep track of their numbers, because numbers matter! But what did we do with the rep counts? Nothing. Because the only numbers that should matter to you are the ones that you care about and that you find add an advantage to your life. Don’t believe what someone else tells you SHOULD matter.

On the way back to COT, we hit the picnic bench collection (where the elementary kids had left enough gear and water bottles some PAX questioned whether the rapture had happened and we just didn’t know it) for Bulgarian Split Squats

At 0600, PAX were reminded that every F3 workout should focus on 3S2T (Speed, Strength, Stamina, and Mental+Physical Toughness). You can’t work on your stamina until you’re already tired. So after 0600, we did some more fast SSH in cadence. (For the record, we still ended COT around 0607. We gotta get kids to school and ourselves to work.)

ANNOUNCEMENTS: Bethel Men’s Shelter tonight! Next date is 6/1

COT: Moment of candor, I struggle with how to make the workout harder, because I try to make it challenging every time I Q. I even read back over this backblast and considered repeating the whole workout: https://f3thefort.com/2019/02/21/black-diamond-3-at-the-ranch-get-some/ But no amount of working out hard will makeup for ignoring your wife when she needs you, constantly prioritizing work over your kids, or BSing your way though something you could have crushed with focused preparation. So, that was where the black diamond took us this morning.

An honor to lead the group that showed this morning. Thanks Poppins for asking me to lead. Keep up the great Site-Q work!

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