WARMUP: Windmills, 4 count squats, imperial Walker’s, merkins, then light ruck shuffle to loosen everything up.
THE THANG: Buy in: every 2:30 complete the following w/ruck on entire time: 10 squat cleans w/sandbag, 10 merkins, 10 OH sandbag press and 10 bentover sandbag rows. 4 rounds for 10 mins total. Honestly this was a terrible idea. It takes almost the entire 2:30 to complete so very little rest between rounds.
Quick break to recover them grab a couple of sandbags and move to back of school. Grab the logs, 3 PAX per log and move them back to front of school. Each team front rack carried their log the length of the parking lot. On other end perform 10 team overhead log presses then 10 team log squats. Front rack carry log back to start point. Set log down then complete the following: 3 rounds of 3 exercises. 1st round is 21 reps of each, 2nd round is 15, and last round is 9. 3 exercises were front ruck squats, overhead ruck presses, and swings.
Pick up the logs and take them back to spot behind school. Grab sandbags and move back to cars. Couple of minutes left so another 3 round, 3 exercise routine. This time reps are 15, 10, then 5. Exercises were overhead lunges, ruck curls, and flutters. Times up. Work was done and no one was injured. Successful morning!
Thx Sprocket for the opportunity.
Tag: Sprocket
Making Bushwood Great Again
- QIC: Twister
- When: 2023-09-27
- Pax: Band Camp, Barkley, Bass-o-matic, Fogerty, JCruise, oldbay, Rebel, Rubber Ducky, Sprocket, Tomb Raider, Twister, Undertaker
- Posted In: Bushwood
WARMUP: The warmup was led by Undertaker
THE THANG: The PAX ran to the fancy band training arena-bearcrawled to the field, army crawled and lunge walked to the opposite side. From their we executed an accumulator with Burpees, Squats, Merkins, Shoulder Taps, SSH and LBCs – it was complicated. Afterwards the Pax ran with exercise inserts and said the pledge.
MARY: yes
ANNOUNCEMENTS: Rucktober and D2D
COT: We asked for prayers for Rebels M and Barkley’s friend who recently passed away. We ask that God look after us as we live one day at a time and help us to not continually look ahead in anticipation
It was a honor and privilege to serve as Q
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Trip to Wally World and Back
- QIC: OldBay
- When: 2023-09-25
- Pax: Assassin, Backdraft, Barkley, Barry Manilow, Bass-o-matic, Corruption, crab_cakes, Fogerty, Hassellhoff, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sprocket, Tinman, Twister, Undertaker, WWL
- Posted In: Flight Plan
THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.
Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Forgot there were a few hills….but just a few
- QIC: Cyclops
- When: 2023-09-18
- Pax: Assassin, Barry Manilow, Bass-o-matic, Cakeboss, chickenhawk, Corruption, crab_cakes, Cyclops, Double D, Fogerty, Gekko, Joe Lyons (F3 Long Duck), Pusher, Sprocket, Sugar Daddy, Trucker, Twister, Wegmans, WWL
- Posted In: Flight Plan
WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Into the woods
- QIC: Triple Lindy
- When: 2023-09-21
- Pax: Clickbait, Cornerstone, Portal, Riggins, Sofrito, Sprocket, Triple Lindy
- Posted In: Soul to Sole
WARMUP: We don’t need no stinking warmup
THE THANG: Stop! Slow mosey time down the hill to the circle island
IC x 10: calf raises, MNC
Slow mosey up the hill into the woods and back down the hill to the same island:
IC x 10 cr, MNC, step ups
Slow mosey to the back of the campus. Double time weaving through islands.
Slow mosey to amphitheater.
IC x 10: cr, MNC, su, squat (mind the noise lest Gladys report you)
Slow mosey through fire pit, across street to front parking lot. Head toward Starbucks, slow mosey to yoga and move into next lane toward 160.
Form line facing buildings, shuffle left, midway between islands, face 160 shuffle right. Slow mosey to end and return leg across parking lot. Double time from mid point of leg to end. Head to COT
MARY: Nope! Not today
ANNOUNCEMENTS: There were some. Any questions – NEWSLETTER
COT: Was held
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Down Set ouch!!
- QIC: Bonsai
- When: 2023-09-22
- Pax: Assassin, Backdraft, Bonsai, Boogie Down, Cyclops, Fire Marshall Bill, Flounder, Jazz Hands, JWOW, Mark Nestel, oldbay, Peach Stand, Short Sale, Sprocket, SugarBug, Twister
- Posted In: Slow Burn
WARMUP:
Ran over to lot behind Witts for the following:
SSH
Low slow squats
Down dog / honey mooner
Morrocan night club
Inch worm merkins
Moseyed back over to Vampire Pizza
Karaoke down and back
Butt kickers
THE THANG:
Played a game of football.
– once pass was completed play stopped
– merkins was the penalty for all dropped and completed passes
– each score the opposing team did 15/15 squats and LBCs
JWOW tried to take out Backdraft with his tooth, but he bounced back after visiting the medical tent and tried to mount a comeback, but the better team held them out of the end zone to win the game.
Finished with two rounds of 7s
Merkins / squats
Plank jacks / jump squats
MARY:
ANNOUNCEMENTS:
Get out and vote!
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Miles of Conversation
WARMUP:
THE THANG: Started with a couple of laps around the parking lot “slick”. A few warm ups. 3 of us walked the rest of the time switching 60 lb sandbag every 3 minutes. Sprocket went running and met us at COT.
MARY:
ANNOUNCEMENTS:
COT:
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Why did the Frog cross 160?
WARMUP: Ruck up!
THE THANG:
We left Kinsgley, heading south across 160, in the darkness of the gloom. Our goal was to check on those PAX loafing at The Coach’s Box. Very little traffic this early in the morning, so no troubles crossing. Lots of chatter about the recent Aaron Rodgers injury… could we match his snap count in miles this morning?
We had a great pace down Munn Rd, crossing to get onto FMHS property. Stopped in the student lot to do some exercises IC: Squats, Merkins, Shoulder Press. Ruck Up and continue.
Witnessed some loafing at the Coach’s Box. I guess that’s what happens when Cyclops is DR.
Touched HWY 21 and made the 180.
Stopped at the Gym for a few more exercises OYO: Step Ups and Dips on the benches. Ruck Up!
Good pace back across the parking lots and up the most underrated hill in The Fort by the football stadium.
Sugarbug and Shady began reminiscing of Michigan, it was too dark to tell if any tears were shed. Perhaps YHC will visit one day.
Stopped in the bank parking lot for a few more exercises IC: Squats, Up Right Rows and Shoulder press.
Safely made it back across 160. Made a small lap around the front of Kingsley and back to CoT. All PAX made it 3miles.
Perhaps Aaron Rodgers should ruck during his rehab?
MARY: None
ANNOUNCEMENTS: Were made.
COT: Stays in CoT.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
2 to 20 @ 4 to 6
- QIC: Esso
- When: 2023-09-09
- Pax: Assassin, Barry Manilow, Bass-o-matic, decibelf3, Esso, Falcon Crest Ryan_F, Fogerty, Grout, Maximus, Pusher, Rock Thrill, Sprocket, Tesh, Twister, Wegmans
- Posted In: 6at6
Run ruck or walk
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css
Heart Rates & Deck of Cards
WARMUP: Run around the school then the large loop doing a variety of warmup exercises along the way.
THE THANG: It’s the deck of cards:
Hearts: Burpees
Diamonds: Staggered Merkins
Clubs: Plank Jacks I/C
Spades: Butt Kickers I/C
Total count of each: 104
(4) Wild Cards: 25 Flutter Kicks I/C
MARY: See above
ANNOUNCEMENTS: Blood Drive & engage some 2nd F opportunities, ya’ll, whether that be with a large group or 1:1.
COT: It stays at COT.
TClap |
0
https://f3thefort.com/wp-content/themes/f3thefort/styles/style.css