WARMUP: We warmed up
THE THANG: we played Uno
MARY: Wasn’t there but we stretched some
ANNOUNCEMENTS: Trash pick up Saturday. Bourbon tasting barbecue too.
COT:
WARMUP: SSH, Moroccan Night Clubs, Tappy Taps
THE THANG: Four Corners
Curls, Squats, Lawn Mowers
Skull Crushers, Flutters, Chest Press
Shoulder Press, LBCs, Halos
UHauls, Calf Raises, Swings
2 laps completed
ANNOUNCEMENTS: Lunch today at Inizio’s, Con/Invergence next Saturday at WEP
COT: Prayers for heart surgery next week, marriages, health for family members…
7 pax and 1 pet on board for a morning of Milllkshake.
The warmup: We followed the Fort Q, Straight Up, as he led us through some warmups and stretches.
We launched uphill toward Mccammon Street. We saw a pax coming in hot.so we circled back around the trail to the amphitheater for a pickup.
I wanted to get the pax some extra burn in this morning, so I picked several spots to do an advanced pace walk/run from point to point. The first was to run up the grassy hill to the upper level WEP parking lot.
Shoulder station: First exercise was Moroccan Night Clubs (15 in cadence).
Next, I mentioned the AMRAP for Autism at Alcatraz for a shoutout to Divac and the men doing that hard thing today.
All exercises moving forward were AMRAP for 1 minute. Thanks to Uhaul for the timing.
Overhead Claps/Monkey Humpers
Move along to next station. 2 times we picked up the pace and went from one fixed point to another fixed point to increase the heart rate a bit. Bowser showed off his youth and showed us all the bottom of his feet both times.
Next station; Springs Parking lot
Shoulder Taps/Merkins (1 min AMRAP each)
Moved along
Brief stop at Springs Insurance for 1-minute AMRAP of dips on the wall.
Next stop: Millstone Stairs:
3 rounds of leg exercises, calf raises. squats, lunges, as each pax went up and down the stairs one at a time. (Totally stole that from the Fishsticks workout at Footloose this past Thursday).
Advanced pace up the stairs and run to the upper-level parking lot at Millstone Park.
LBC’s/Flutters (1 min AMRAP each)
Headed back to COT. We were cutting it close on time, so we picked up the pace at the final stretch coming up Mccammon Street toward WEP. Bastion must have seen a squirrel because he pulled Tesh out way in front of us with Bowser a close 2nd.
Back to COT. As always, the mumblechatter at Millllkshake was top notch today as we all learned a little bit about each other.
Backblast complete.
Todd Dunmyer, 55, Dojo
WARMUP: alla carte, probably yoga heavy
THE THANG:
Series of exercises with a mode of transportation in between. We moved through the short side of the parking lot.
10ish reps in each
Suitcase row
Over head press
Clean, squat
Side lunge
Bear crawl
Man maker
Waiter carry
Half Turkish getup
Bear craw
Side lunge and clean
Swing
Pull
Snatch
Thrust
It was hard. Finished strong with: Burpee Snatches
COT:
I broke Shatner. Love that guy, hope his back is better now that I’m writing this a solid 4 months later. Always an honor to lead.
There was a time when the world whispered. When quiet blanketed the meadows, and branches parted. When we hiked in wordless wonder and the birds regaled us once more with song. It was this morning at The Hive.
Warmup:
The Thang:
Partnered up because accountability matters. Cones were lined up with a plethora of KB exercises. The timer was an experiment of mine that was a cross between a human horse and buggy with battle ropes. The idea was to run across the parking lot with resistance. It was teeeeerible!! All of the pax would rotate through the cones onto the resistance run.
After a few rounds the timer switched up to bear crawls and waiter carries (aka The Tesh).
Six o’clock arrive fast. Back to COT for prayers and praises.
Prayers for mental health, cancer, and marriages.
JWOW
10 PAX
Center
5 Single Leg Deadlift (SLD) each side
Corner 1
Goblet Squat
2 hand Thruster
1 hand Thruster
Corner 2
Clean
Clean and Press
Clean, Squat, and Press
Corner 3
Swing
One hand Swing
High Pull
Corner 4
Reverse Lunge
Forward Lunge
Reverse Lunge and Press
Finishing Flow
Single Leg deadlift
Single Leg Clean
Reverse Lunge and Press
Alternating Swing (3)
Snatch
Repeat on other side
NMM:
Sometimes there’s still work to be done, but you’ve got to go home. Focus on what’s important when the clock ain’t running.
Also Airborne got really animated at COT: video evidence:
I wonder if @F3Nation has a collection of name-o-rama oops or shenanigans 🤔
— Justin Isenhour (@jisenhour) March 4, 2022
Grateful for the opportunity to lead:
—
Band Camp dismissed
Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns out, where we will encourage Qs to focus on the upper body and do a buy in/buy out of hammer curls and tricep extensions just to drive the point home.
The Thang:
2 minutes each exercise followed by 1 minute of each exercise in round 2.
Biceps:
21s
Hammer Curls
Triceps:
Tricep extensions
scull crushers
lats:
Lawnmower pulls
Pullovers
Delts:
Overhead presses
Bat wings (with the provided light dumbbells)
Traps:
Shruggs
High Pulls
Chest:
Chest press (with the optional 60lb monster KB)
Derkins
Everyone got stronger today. Band Camp got the most out of his lower jaw exercising. Can you really own anything? Yes: you can own your GAINZ
Thanks to Shatner for handing off the shovel flag
PAX were advised that this would not be an “ease into the week” workout.
After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.
We then took a walk all the way around the parking lot with our kettlebells.
Thang 1: Dora
Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.
Thang 2: 4 corners, no dropping the bell
corner 1: the dumpster – deadlifts
corner 2: the funeral home – overhead presses
corner 3: the hearse – tricep extensions
corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.
Some quick Mary to finish the time, and off to take on the week.
After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.
Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”.
Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.
The movement list is as follows:
Swings
Goblet squats
Deadlifts
Hammer Curls
Overhead press
Scull crushers/tricep extensions
Lawn mower pulls
Single leg deadlifts
Cleans
high pulls
Chest Presses
Snatches
Mozey
After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. “That can’t possibly be Tesh!” the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that was… Tesh.
Not nearly enough light ribbing later, Tesh joined us.
We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.
Solid crew this morning.
40-some pax posted to the region’s Ground Zero at WEP for a smorgasbord of pain, from 6@6 to Millkshake to a tried and true BC beatdown. A very explicit and thorough Disclaimer was pronounced by Dark Helmet for the benefit of our FNG, and then the pax blasted off.
The Thang
The recitation of the 5 Core Principles quickly failed to meet DOAH’s standard, leading to some burpees.
Mosey around the parking lot with some toy soldiers and knee lifts mixed in, with the pax following onto the bandshell stage.
COP proceeded including more core principles along with some Merkins and DOAH’s proclamation that maybe the FNG’s fitness surpassed that of many of the pax present. {Yes, he’s good at stirring the pot whether he’s poking at the Q or Qing himself.}
More mosey and more warm up exercises until the pax reach the far side of the WEP.
Enter stage left — the BAOPS boys via Clown Car — Trucker, Smuggler, Change Order & Longshanks, who just couldn’t stand the thought of missing out on the best 1st, 2nd & 3rd F in The Fort on this given Saturday. {Pro move by whoever made that call!}
Partner up for wheel barrow…to the playground…Yes…to the playground!…where the fun really starts. {Fishsticks promptly cruised 85% of the way there to prove to his FNG that no matter what DOAH says, the FNG’s fitness had room for improvement.}
At the playground, each partner does 50 (yes, Five-O!) pull ups. {Jiffy cranked out 30 in rapid fire.}
Some core work followed including LBCs and Rosalitas among others.
Handoff to Double D
Run to the bottom of the hill
Jacob’s Ladder with Donkey Kicks at the bottom and Sumo Squats at the top. Traverse to the top via Bear Crawl and run to the bottom.
Mosey back to the parking lot with some Mary led by Jekyll
Climb the Stairway to Heaven via lunge walks, pausing for Carolina Dry Docks at each lamp post, starting with 5 reps and adding 5 more at each successive post.
Mosey down to the monuments with some Mary led by Longshanks
Circle up for an FNG introduction to Jack Webb by Change Order
Run home for final 2 mins of Mary by Longshanks
COT
NMM
A spirited pax at The Fort on this pleasant late winter morning! Back to back weeks with a convergence at The Fort — thanks to the Alcatraz boys for adding their zeal to the day!
Maximus delivered the tailgate coffeeteria in the parking lot afterward and our FNG (EHed by Fishsticks) hung around long enough to learn the backstory of his name (Roy Kent) and to fill his rolodex with roofing customer prospects.
Welcome to Roy Kent! Barry Manilow was quite vocal about the quality of the name and the importance of RK living up to it. Well, if he doesn’t meet the mark, we can always default to what RK thought we named him — Rockette!
It was great to have Car Bomb among the pax today, fresh off his return trip from New Zealand, prior to his resettlement in another adventure.
The theme for the day was geared around the notion of life being an endless series of mountain climbs, peak after peak, with no arrival to the top in sight — ever. Depressing, huh? No, not for the HIMs of F3 and The Fort. Give us the hard stuff. We’re playing the long game and we know you can’t play it alone. So keep posting, stay engaged with your brothers. Together we’ll keep accelerating.
It was a treat to Q with DOAH for the first time. We all look at him as just another member of The Fort, which of course he is. At the same time, he also invests a huge amount of his life leading the 43 feet for the Nation. Not only is it not easy being Frank {imagine how hard it must be for Traci his wife}, it’s also lonely at the top of any organization {how about leading one with 50,000 type A men?}, and it’s incredibly challenging to serve as the successor to any founder {would you want to try one Dredd’s shoes}. Despite the small jabs, I say this with all seriousness — DOAH has taken on an extremely difficult challenge, one that he executes well with tremendous energy and virtue and that we all benefit from. We’re fortunate that he calls The Fort “home” and that we get to take his crap on a regular cadence. Thank you, DOAH!
Thanks to Grinder for the opportunity! Always an honor to lead the men of this brotherhood!
SYITG