Tag: Spectre

Pirateless

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No Pirate…. No problem for todays Q as the rest of us figured it out in the fly.

I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece.

We partnered up and one partner would run while the other partner did a AMRAP until they returned of the following exercises:

Merkins
Squats
LBC’s
Mountain climbers.

After 2 rounds we all got a turn calling exercises.

Then with 5-7 minutes left Change order led us in Broga.

Mumblechatter was great workout was good and couldn’t have asked for a better start to the day!

:punch: :punch: :punch:

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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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NYE Battle Ropes

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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.

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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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3 lessons – 3 stations

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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

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Hills for the Pax

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WARMUP:
The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood.
THE THANG:
Hill repeats were done on 3 different hills in the Brayden neighborhood and Dave Gibson Blvd. On each hill, we started with an exercise on the bottom, ran up the hill, jogged back, did another exercise, and repeated it. 4 trips up each hill, with 25 reps of the exercises listed below (ab exercises were double count). The total distance covered was 4.2 miles.

Afton Way
Diamond merkins
Freddie Mercury
Lunges
Plank jacks

Len Patterson Road
Wide arm merkins
Hello Dollies
Sumo squats
Mountain climbers

Dave Gibson Blvd
Merkins
Flutters
Squats
Bombjacks (shortened to 10 reps due to time)

Mosey back to COT

MARY: See above
ANNOUNCEMENTS: Christmas party on Dec 21 (registration closed), Clave Boss 5K/Christmas convergence at The Yard on Dec 24, Dam to Dam Bar, Jan 25 (?). Check your newsletter.
COT: Prayers for: Cicada’s friend Miss B’s son passed away, Pax struggles with family and marriage -doing the right thing and accepting it more easily, safe holiday travels for all

NMM:
I don’t post regularly at the running AO’s anymore, and I wonder if the Pax do hill repeats regularly. ‘Back in the day’, I used to do these once a week. They are grind to get through but are a good way to build leg strength and speed (no pain,no gain). Ideally, you want steeper hills than we ran today, but they got the job done. The Pax did a great job pushing through them this morning and we all got at least 1% stronger.

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Brrrrrring Your Hats and Gloves to Bushwood

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WARMUP:
5 Merkin Indian Run around parking lot to warm up
THE THANG:
Descending Ladder:
tel:10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Reverse Lunges (each leg)
Bear Crawl / Lunge Walk / Nur to next island

Blackjack 21’s across parking lot (got to 11/10)
20 Merkins : 1 BBS

MARY:
2 Windmills
ANNOUNCEMENTS:
Read Your Newsletter
COT:
Show To Know – It’s Quick if it’s cold

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2024.49

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A 3/4 mile figure 8. Top loop = 3 right turns, do 5 bombjacks at each right turn. Bottom loop = 3 left turns, do 5 merkins at each left turn. At the cross in the middle of the figure 8, do 5 burpees.

I got 5 laps, some got 6.

Lesson of the day, masculinity is earned. Time to go earn those callouses.

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