Stealing from Tesh

2024-01-04Leave a comment

QIC: Band Camp
When: 2024-01-04
Pax: Band Camp, Barry Manilow, Cakeboss, Liberty Bibberty, RollOff, Straight Up, Tesla81, Tiller, Warning Track
Posted In: Minnow Pond

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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Core and Cardio with a big Donut

2023-12-31Leave a comment

QIC: Grinder
When: 2023-12-30
Pax: Clickbait, Cohiba, Grinder, HarryCarry, SouptoNuts, Tesla81
Posted In: The Fort

WARMUP:
– SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
– Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
– donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
– Sprints: same as above
– mosey back to COT
– Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
– Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Pull up your zipper

2023-11-03Leave a comment

QIC: Bass-o-Matic
When: 2023-11-02
Pax: Band Camp, Barry Manilow, Bass-o-matic, Bonsai, Crystal Lake, Esso, fishstix, Funhouse, Liberty Bibberty, Lighthouse, oldbay, Peach Stand, Pusher, Rebound, RollOff, Rubber Ducky, Shady, Slash, Sprocket, Tesla81, Time Machine
Posted In: Minnow Pond

WARMUP: run to old Hardy’s and do something while waiting for the six
THE THANG: the zipper run to Elliot street turn right. Run to Unity turn left. Do 10 merkins and 15 squats run to pine turn right and repeat till you run out of time.
MARY: nada
ANNOUNCEMENTS: to many to list. Call pusher
COT: prayers and praises.

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Site swap p1

2023-10-19Leave a comment

QIC: Mainframe
When: 2023-10-19
Pax: Barkley, Crystal Lake, Lighthouse, Mainframe, Peach Stand, Rebound, RollOff, Rubber Ducky, Tesh, Tesla81, Tiller, Vuvuzela
Posted In: Minnow Pond

Pledge of allegiance. Then down to corner of Main St and Academy. Pretty simple routine today: 10 HR merkins at Main/Academy. Run up Main to Main/160, 10 jump squats. Run to 160/Monroe White, 10 HR merkins. Run to Withers/Watson, 10 jump squats. Run back to start.
Each time you get back to Main/Academy, run the loop in the opposite direction with same exercises.

I think most PAX got between 4 and 5 loops in. Tesla might’ve done 10. It was nice to do something different this morning!

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14 STL Runners and 2 VA Ruckers for minimum plus miles and merkins

2023-10-16Leave a comment

QIC: photobomb
When: 2023-10-16
Pax: 38 Special, Badlands, Band Camp, Beaker, darkhelmet, fishstix, Flounder, Gears, Gekko, Peabody, Photobomb, RollOff, Shady, Slash, Tesla81
Posted In: Sweep The Leg

WARMUP: SSH x30, Windmills x10, M. Nightclubs x10, Plank, Parker Peters x10, Plank, Peter Parkers x10, broga poses to stretch legs. Mosey around the Long Loop.
THE THANG: Short Loop in the Earth Fare parking lot, each corner complete exercise. 1st corner = 10 Merkins. 2nd corner = 10 Mountain Climbers. 3rd corner = 10 CDDs, 4th = 10 Flying Squirrels. Next complete a hot lap on the long loop, up to 160 take the sidewalk to the east entrance of Earth Fare, proceed at a fast pace around the back of Earth Fare. I believe the short lap + long lap was about a half a mile.
MARY: 10 American Hammers
ANNOUNCEMENTS: Litter pickup on Hwy 21 this Saturday. 2.0 friendly. Gloves, bags and litter picker sticks will be provided. Please read your newsletter for the details.
COT: Praise for those participating in SoberOctober and Battlebot for leading. Prayers for our Wives. Thank you Badlands for your leadership at this awesome AO and for leting me lead today. Video evidence may follow.

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STL

2023-10-09Leave a comment

QIC: Badlands, Tesla81
When: 2023-09-25
Pax: 38 Special, Badlands, Beaker, Cubby, fishstix, Grout, Maximus, SouptoNuts, Tesh, Tesla81
Posted In: 1st f

WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:

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12 Bottles of Suck

2023-10-09Leave a comment

QIC: Solo
When: 2023-09-18
Pax: 38 Special, Badlands, fishstix, Flounder, Grout, Photobomb, Shady, Solo, SouptoNuts, Tesla81
Posted In: Sweep The Leg

Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers

12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop

Stop at 6:05 to mosey back to flag for Mary…

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Poor planning? Doubtful

2023-09-29Leave a comment

QIC: FunHouse
When: 2023-09-28
Pax: B.O.B., Band Camp, Barkley, Bass-o-matic, Beaker, Bonsai, Cakeboss, Fogerty, Funhouse, Lighthouse, Maximus, Ölaf, Party Rock, Peach Stand, Rebound, Rubber Ducky, Shady, skipper, Tesh, Tesla81, Vuvuzela, Wagu
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children

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4 mile Tour de Fort

2023-09-29Leave a comment

QIC: Esso
When: 2023-09-21
Pax: 38 Special, Barkley, Bass-o-matic, Esso, Fogerty, Funhouse, Joe Lyons (F3 Long Duck), oldbay, Onesie, Peach Stand, Pusher, Rebel, Rubber Ducky, Shady, SouptoNuts, squid chuck walker, Tesh, Tesla81, Wooden Leg
Posted In: Minnow Pond

4 mile Tour de Fort: Run to Coach’s Box AO via Harris Street, 20 merks, 40 mnt clmbs; run to Clydesdales AO via Munn Rd, 20m/40mc; run to The Fort AO via HWY160, 20m/40mc; COT.

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Mountain Climbing HIMs

2023-08-18Leave a comment

QIC: Double D
When: 2023-08-15
Pax: Band Camp, Bass-o-matic, Big Bad Wolf, Car Wash, chickenhawk, Cohiba, Double D, Fogerty, fresh prince, JWOW, Kermit, oldbay, Peach Stand, Pusher, Quack Attack, Rebel, Saw Dust, SouptoNuts, Tesh, Tesla81, Twister, Weezer
Posted In: Block Party

WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!

Happy belated bday @BandCamp!

Thanks for the Q stick @SoupToNuts!

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F3 The Fort

Tag: Tesla81

Stealing from Tesh

Core and Cardio with a big Donut

Pull up your zipper

Site swap p1

14 STL Runners and 2 VA Ruckers for minimum plus miles and merkins

STL

12 Bottles of Suck

Poor planning? Doubtful

4 mile Tour de Fort

Mountain Climbing HIMs