THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails
ANNOUNCEMENTS: Fast Five
COT: Prayers!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey to Ace Hardware. 51 SSH, IW’s, HW’s, shuffles and karaoke.
THE THANG: mosey to DD’s 15 six count burpees, 15 big boys, 15 LSS, mosey to apartment office 15 six count burpees, 15 big boys, 15 LSS mosey to church picnic area. 15 dips, 15 big boys, 15 LSS. Mosey to Teeter parking lot Dora / 100 merkens, 100 LBCs, 100 squats.
MARY: nope
ANNOUNCEMENTS: convergence
COT: what happens stays
WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap
Burpees x10
Should taps x20
Squat x30
We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.
MARY: done inside the Thang
ANNOUNCEMENTS: D2D items and more
COT: yes!
WARMUP: SSH, windmills, imperial walkers
THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations, with kettle bell, 10 count on the exercises. Leave kettle bell at end, run to end, 5 merkins at each station on the way back.
ANNOUNCEMENTS: dam to dam
COT: prayer or praise from everyone
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
Great workout…better fellowship
Sugar Daddy was a champ for showing up after missing his Q.
Great attendance and fellowship for a run through Baxter.
WARMUP: Pledge
THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat.
MARY:
ANNOUNCEMENTS: Read your newsletter
COT:
WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT: