The Forts fastest AO

2022-07-09Leave a comment

QIC: fishstix, F3Hardwood, F3FloppyDisk, Bobber, Band Camp, Badlands, B.O.B., backdraft, Double D, Fogerty, Gears, Grout, HarryCarry, Joe Lyons (F3 Long Duck), LTrain, Mainframe, Maximus, NASA, Pusher, Rock Thrill, Ruby Slippers, Shield, Shady, sirtophamhat, Slackblaster, Splinter, Vuvuzela, birdcage_f3, Italian Job, Poppins
When: 2022-07-12
Pax: B.O.B., Backdraft, Badlands, Band Camp, birdcage_f3, Bobber, Double D, F3FloppyDisk, F3Hardwood, fishstix, Fogerty, Gears, Grout, HarryCarry, Italian Job, Joe Lyons (F3 Long Duck), Ltrain, Mainframe, Maximus, Nasa, Poppins, Pusher, Rock Thrill, Ruby Slippers, Shady, Shield, sirtophamhat, Slackblaster, Splinter, Vuvuzela
Posted In: 1st f, Pre-Blast

Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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Broga amd a Beatdown

2022-07-08Leave a comment

QIC: Shield
When: 2022-07-08
Pax: Bo Wiseman (Saw Dust), Bodywash, Marty Byrd, Punch List, Ruby Slippers, Sasquatch, Shield, SkateOrDie, Splinter, Wegmans
Posted In: Varsity

WARMUP: Sasquatch started with some Broga to warm us up
THE THANG: We had a choice of two exercises per round.
125 SSH and or Merkins
RUN
100 SQUATS and or Mountain CLIMBERS
RUN
75 BOMB JACKS and or BB SITUPS
RUN
50 Pull ups and or Knees to chest
RINSE AND REPEAT

MARY:
ANNOUNCEMENTS:
COT:

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“Just the Facts, Ma’am.” pt 2.

2022-07-07Leave a comment

QIC: Punch List
When: 07/07/2022
Pax: Albatross, Dirty Harry, Esso, Incoming, Poppins, Punch List, Ruby Slippers, Shield, Splinter, Wegmans
Posted In: The Ranch

It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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The Spirit of the AO

2022-07-06Leave a comment

QIC: Punch List
When: 2022-07-06
Pax: Albatross, Backdraft, Drop Thrill, El Spaniard, Grout, JWOW, Kaiser, Ltrain, Punch List, Ruby Slippers, Shield, Splinter, SPowers, Straight Up
Posted In: Ring of Fire

WARMUP:
Merkins x 10
Donkey Kicks x 10 OYO
SSH x 34

THE THANG: Treehugger WOD – “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley.

5 Rounds
10 Pull-ups
20 V-sits (ups)
30 Merkins
40 yd Broad Jump Burpees
50 yd Heart Chargers
1/2 Mile Run

MARY:
Finished out with a few flutters at the end

ANNOUNCEMENTS:
Q Source Tuesdays – hit up Backdraft
Straight Up is tired of male apathy – and he’s doing something about it. Hit him up about raising strong sons and forming a strong male community around those sons.

COT:
Praise for Straight Up’s 2.0, Yoshi, going on his first mission trip
Praise for El Spaniard taking his family to visit extended family in Portugal for a month
Prayers for YHC (and all of us dads) for our abilities to connect with 2.0’s and lead right.

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7-4-1776

2022-06-27Leave a comment

QIC: Sasquatch
When: 2022-06-27
Pax: Bo Wiseman (Saw Dust), Clickbait, darkhelmet, HarryCarry, Marty Byrd, Ruby Slippers, Sasquatch, SkateOrDie, Splinter
Posted In: Honey Badger

WARMUP: plank, upward dog, downward dog, (choice: Peter Parker, Parker Peter, plank jacks, merkins, mountain climbers) — Repeat x7
THE THANG: 7-4-1776
7 rounds: 4 kraken burpees, 17 big boys, 76yd partner push (switch ~38yds)
7 rounds: 4 bomb jacks, 17 plank jacks, 76yd partner wheelbarrow (switch ~38yds— quickly modified to 20yds per partner)
7 rounds: 4 pullups, 17 squats, 76″ wallsits (we only had time for 3 rounds)
ANNOUNCEMENTS: next Monday convergence at 🍯 🦡 for the 1776 workout
COT:
*partner push is only as hard as you push yourself… AND as much as your partner pushes back
*your wheelbarrow partner can also hold you back (literally) to make wheelbarrows even harder
*noticeably absent: @wegmans, @kermit

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Beach Bod > Dad Bod

2022-06-25Leave a comment

QIC: Kaiser
When: 2022-06-24
Pax: Bodywash, Divac, HarryCarry, Kaiser, Marty Byrde, Shield, Splinter, Straight Up
Posted In: Varsity

WARMUP: decided to push broga until the end of the workout which was a really good idea
THE THANG: all upper body…..pull ups, merkins, dips, chest press with Cindy, curls with Cindy, run down hill and bear crawl back, flutters with Cindy
MARY: finished with Broga – thanks to Bodywash and Straight up
ANNOUNCEMENTS: check newsletter
COT: James 5 discussion – make your Yes be Yes and your No be No.

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Where are we?

2022-06-17Leave a comment

QIC: Band Camp, Tesh
When: 2022-06-17
Pax: Band Camp, Bo Wiseman (Saw Dust), Bodywash, Grout, Marty Byrde, Sasquatch, SkateOrDie, Splinter, Tesh
Posted In: Varsity

WARMUP: Broga
THE THANG: Squats, Running, Pull-ups, Knees to chest

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Surviving Hero’s Fallen Hero

2022-06-06Leave a comment

QIC: Ruby Slippers
When: 2022-06-06
Pax: Bo Wiseman (Saw Dust), Cyclops, Grout, Kielbasa, Ruby Slippers, Sasquatch, Splinter
Posted In: Honey Badger

WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!

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The Murph with PSA

2022-05-23Leave a comment

QIC: Splinter
When: 2022-05-23
Pax: Clickbait, Grout, HarryCarry, Ruby Slippers, Shield, Splinter
Posted In: Honey Badger

Today we learned a lot. Today was our prep for next week’s Memorial Day Murph.

Started with a strategy discussion to complete it in a respectable time using a timer to do 5/10/15 Pull-ups/Merkins/Squats every minute with a 15 second break between rounds. (25 minutes for those who don’t like math). Easy to start, but a killer at the end.

Per usual Harry Carey was the fastest but Grout was right on his heals.

Ruby did all of em just 8 months removed from full shoulder replacement.

Clickbait and Shield were machines.

YHC DNF but learned a tough lesson. All the bathrooms at NaFo are locked. Be aware for future posts at NaFo.

Also, it’s getting hot and humid so make sure to stay hydrated. We don’t need anyone falling out on us.

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The Revenge of Dr. Kraken & Jack Webb

2022-05-20Leave a comment

QIC: JWOW
When: 2022-05-20
Pax: Cubbie, Grout, JWOW, Sasquatch, Shield, Splinter
Posted In: Varsity

The weather was warm which made it prime conditions for Broga; the only thing missing were goats. We kicked off the workout with @sasquatch doing 15 minutes of Broga stuff (Just bros being broga-y). We moseyed over to the carline circle for some crazy 8’s. The two exercises were Kraken Burpees (real crown pleaser) & Squats. We started with 7 Krakens on one side of the roundabout and 1 squat on the other side. Next 6 Krakens & 2 Squats and so on and so forth.

After the pain was realized we moved on to a Bear Crawls/Carolina Dry Doc Jack Webb. It was four Bear Crawls and 1 CDD. If you want to bottle up pain try this exercise.

We had a few minutes left so we did a modified Dora. It was 25 Merkins, 50 Squats, & 75 Clave Raises.

Back to COT for Prayers and praises.

JWOW

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F3 The Fort

Tag: Splinter

The Forts fastest AO

Broga amd a Beatdown

“Just the Facts, Ma’am.” pt 2.

The Spirit of the AO

7-4-1776

Beach Bod > Dad Bod

Where are we?

Surviving Hero’s Fallen Hero

The Murph with PSA

The Revenge of Dr. Kraken & Jack Webb