WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes
Tag: Sprocket
Shieldlock Q at The Fort
- QIC: Fogerty, Rebel, Bass-o-Matic, Destiny
- When: 2023-08-12
- Pax: Bass-o-matic, Bitcoin, Boogie Down, Cornerstone, darkhelmet, decibelf3, Destiny, ditch witch, Drop Thrill, fishstix, Fogerty, LegoMaster, Rebel, Short Sale, slapshot, SouptoNuts, Sprocket, Undertaker
- Posted In: The Fort
WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.
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Snake Bite
WARMUP: SSH, WM
THE THANG:
BEAR CRAWL 75y and TOY SOLDIER back
MURDER BUNNY 75y and PASS-THROUGH LUNGE back
DUCK WALK W/ BELL 75y and OVERHEAD CARRY back
Timer:
Rd1 10 Overhead sandbag tosses
Rd2 8 pull-ups
Rd3 50 mountain climbers
AMRAP:
– HIGH PULLS
– HALO CW
– HALO CC
– M.H.S.
– MERKIN PASSTHROUGH
– LUNGE PASSTHROUGH
RUN A LAP
– SWINGS
– O.H.P
– AROUND THE WORLD CW
– AROUND THE WORLD CC
– DEADLIFT
– SKULL CRUSHER
RUN A LAP
– TRI-EXTENTIONS
– BENTOVER ROW LEFT
– BENTOVER ROW RIGHT
– CURLS
– FLUTTER PRESS
– B.B. O.H.P.
RUN A LAP
MARY: American Hammers, BB Sit-ups, Flutters
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer
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DaVinci at Da Armory
- QIC: F3DaVinci
- When: 2023-08-07
- Pax: Bonsai, F3DaVinci, JWOW, NakedAndAfraid, Peabody, Sprocket, SugarBug
- Posted In: The Armory
WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs
THE THANG:
Walk to fire pit with KBs
Two rounds of each set separated by running a lap.
(Reps were halved on the second round)
Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10
Run a lap
Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10
Run a lap
Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5
MARY: Ab lab until closing bell
COT: Prayers for health and gratitude; asked to be a light and leader
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Miles, smiles and broga
- QIC: Tinsel
- When: 2023-08-10
- Pax: Cornerstone, Halfback, Riggins, Sofrito, Sprocket, Tinsel
- Posted In: Soul to Sole
WARMUP: put your ruck on
THE THANG: wonder out to the one mile loop around the hospital, 2 loops and then a stroll to the hotel and back.
MARY: 6 minutes of broga
ANNOUNCEMENTS: all of them
COT: flag handoff to Sofrito
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2023.31 Armory
- QIC: Tesh
- When: 2023-07-31
- Pax: Band Camp, F3DaVinci, Mark Nestel, NakedAndAfraid, Peabody, Short Sale, Sprocket, SugarBug, Tesh, Tracker, Uhaul
- Posted In: The Armory
Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3
Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings
Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.
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Keep up…the good work
- QIC: Bitcoin
- When: 2023-08-03
- Pax: Bitcoin, Bonsai, Cornerstone, Riggins, Sofrito, Sprocket
- Posted In: Soul to Sole
Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,
Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers
1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up
1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers
1 more mile and it was time for CoT
CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)
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Spicy Turtlehead
- QIC: Punch List
- When: 2023-08-08
- Pax: Barry Manilow, decibelf3, Falcon Crest Ryan_F, Italian Job, Kaiser, Punch List, Sprocket, Wegmans
- Posted In: Currahee
This morning we were blessed with a beautiful breeze from the south. And we got right to it at 0500.
Ruck/COP:
w/Alternating Shuffle around school
SSHs, LSSs, Ruck Merkins
Weinke: A Blue Light Special, if you will…
Buy In: 200m Suitcase Carry
30 min AMRAP:
20 Ruck Swings
15 Ruck High Pulls
10 Ruck Thrusters
Cash Out: 200m Suitcase Carry
We had a few minutes to spare to I had to reach into my Mexican Junk Pile to see what we could do to close out the WOD…
Finisher:
Partner Up
CMIYC around parking loop x 2
P1 Farmer Carries both Rucks
P2 5 Merkins, Chase & Catch Up
Sprocket – you are a leader that we all look up to in The Fort. Thanks for the tap and including me in the “Spicy Tour”.
Punch List out.
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A Mountain of Cards
WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On
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What do you call a Kitchen sink filled with sand?
- QIC: Bonsai
- When: 2023-08-02
- Pax: Bonsai, Cubbie, Cyclops, fishstix, Flounder, Italian Job, Ölaf, PETA, Shady, Solo, Sprocket, Undertaker, Walk On
- Posted In: kitchen sink
WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:
From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:
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