Tag: Straight Up

Dora of Death

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WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone

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Pendulum o’ Fun

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WARMUP: the pledge
THE THANG: mosey over to Monroe White and head up the hill, run back and forth from top of hill to City Hall Parking Lot. 15 jump squats at hill, 15 hand release merkins. Modified to add in mountain climbers, and some Freddy’s
MARY:
ANNOUNCEMENTS: cannoli run, Christmas party(never to early), rooster, AKA
COT:marriages, health of pax and families

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Life is Like a Box of Chocolates

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WARMUP: Valentine’s Day themed warmup

Diamond Merkins x 10 – for all the diamond rings being given away today
Lunges x 10 – in preparation for getting down on one knee
Pickle Pounder x 10 – if you know you know, you know?
Monkey Humpers x 10 – reference above

THE THANG:

1) Lunges for Lovers

Partner Up
Down and back in front of school
Partner #1 carries sandbag rotating between sang bag toss and overhead carry. Partner #2 stays at home base working on series of exercises. Rotate until exercises are complete.

50 lunges
50 squat and jumps
50 over the shoulder toss

2) Life is Like a Box of Chocolates

PAX take turns pulling cards with exercises from “box of chocolates”, never knowing (but having a general idea) of what they’re going to get.

Front Squats x 10
Front Squats x 10
Back Squats x 10
Back Squats x 10
Overhead Press x 10
Overhead Press x 10
Bent Row x 10
Bent Row x 10
Curls x 15
Curls x 10
Curls x 5
Deadlift x 10
Deadlift x 10
Bench Press x 10
Bench Press x 10
Manmaker x 10
Manmaker x 5
Firemans Carry
Overhead Carry
Bearhug Carry
Merkins with sandbag pull thru x 10
Merkins with sand bag pull thru x 10
20 LBC’s
20 Big Boys

MARY: Negative. Finished with a bit of Broga.
ANNOUNCEMENTS: Q versus Q in March. 3/1 Q School and Stockade. 3/2 Print Shop to present Bethel check @ 1pm. 3/9 Springtime Invergence. Get on a Rooster Team with @StraightUp. Maximus is hosting a Christmas Party.
COT: Don’t carry your weight alone. Prayers for healing of cancer/illness. Prayers for the men at Bethel and those that support. Travel.

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Up The Massey Hill We Go

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WARMUP: None

THE THANG:
Route was Massey St. to Harris St. to Ardell, back to 160.
10 hand release merkins in the parking lot at the top of the Massey St. hill.
10 hand release burpees in the parking lot at the top of WEP.
Rinse and repeat till 0600.

MARY: some folks did some in the parking lot.
ANNOUNCEMENTS:
COT:

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At the Gym not In the Gym

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WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨

MARY:
Leg lifts
Bicycles
Ankle touches

ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard

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Stealing from Tesh

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WARMUP: Not enough

THE THANG: stolen from Tesh: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/

YHC did change the route so the burpees were done at the Nazarene and then ran back to the location of the bear crawl

Most got 3+ miles

MARY: no, time was of the essence

NMM:
An excerpt from a poem by Amanda Gorman:
Just like a skill or any art,
We cannot possess hope without practicing it.
It is the most fundamental craft we demand of ourselves.

Getting to start my day with the caliber of men in the Fort is one way I practice hope. I’m grateful for it.

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pushing with a Purpose

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WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Stole Badlands Winkie

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WARMUP: 25 SSH to warm up quickly. Mosey to Middle School Entrance: 10 Windmills, 10 Hill Billy Walkers
THE THANG: #1
10 Step Ups, 10 Durkins, 10 Monkey Humpers, 10, Dips: Lunge Walk 20 Yards (5 rounds)
*mosey to back of school*
Wall sit: each person did 2 burpees (2 rounds)
THE THANG #2
Bear Crawl Ladder:
Bear Crawl to each cone to do exercise and run back to start.
10 Heels to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammer
Partner Up:
1 partner plank wile the other runs lap around parking lot: (6 laps total)
MARY: 20 Squats at the end, 10 Grave Diggers, 10 Box Cutters
ANNOUNCEMENTS:
COT: Patience during the holidays. Keep in mind there are some things very important to others that may drive us nuts but patiently deal with it.

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4 mile Deconstructed Burpee

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WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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