Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!
WARMUP: NONE
THE THANG: Hollbrook Route
MARY:
ANNOUNCEMENTS: Read the news letter
COT:
Beautiful March weather (seriously it was a perfect day) for the 0800 launch of the Eröffnung Jäger. PAX were assured by Grinder that the routes were well marked and there were no Zima-miles. This proved to be 99.9% true (you could still get lost if you wanted to…)
The premise was solid. 4 man team (2 Ruckers, 2 Runners). Runners had longer routes and teams met at checkpoints for team exercises before they could head to the next station. The pain stations were tough. Lutefisk about killed the PAX at the first one. (Oh, that was just me?) Triple Lindy had us loading munitions. Cake Boss brought candy, but it was not a sweet treat. (Could have also been that the leg leading to Alison Park was soul crushing….) Tinsel forgot it was a CSAUP and thought he was prepping for a Tables, Ladders, and Chairs wresting match.
The finishing team results:
1.) Vuvu/Beaker (for the record you were suggested to have a 4 man team…)
2.) Cobra Kai’s crew (that included the mythical Gekko)
3.) Camp 3D’s Sugar Shady Band Bug
4.) Cornerstone’s posse
5.) Poppins’ Chimney Sweeps (seriously impressive that Badlands ran back from the final pain station to connect with his teams’ Ruckers)
6.) The Entourage around Shield
7.) Slow Jams and the Lake Ridge Wanders
8.) Lake Wylie’s Wild Thing drinking Whiskey and enjoying a Big Mac (great to see these guys from across the bridge here for the CSAUP)
Afterwards at the Print Shop, we celebrated the Dam 2 Dam fundraising effort where The Fort is sending $7,500 to Defend the Fatherless, $7,500 to Autism Strong, $7,500 to the Fort Mill Care Center, and $10,000 to the F3 the Fort endowed scholarship.
It is an honor to be part of The Fort alongside some amazing high impact men. On behalf of Grinder and the entire planning crew, this backblast is respectfully submitted by the smallest cog in the Jaeger machine—Band Camp.
For reference:
The Preblast: https://f3thefort.com/2023/01/31/preblast-jaeger/
YHC’s Strava tracker: https://www.strava.com/activities/8697393033
The Jaeger will hunt again next year. Send any feedback to: jaeger.csaup@gmail.com
WARMUP: pre-run the 1.1 mile loop with 3 stops with 3 burpees each.
THE THANG: 1.1 miles loop with 4 stations
Station 1: 25 mountain goats (3 mt climbers + 1 goat kick = 1)
Station 2: 25 AH
Station 3: 25 Mike Tysons
Station 4: 25 V-Abs
Rinse and repeat but this time 20 reps at each station. Rinse and repeat but this time 15 reps at each station.
MARY: 30 J-Loves and 30 Flotters
Total of 3.6 to 4 miles from every PAX.
ANNOUNCEMENTS: trash pick up, Bettle men’s shelter, start training for Jeager 2023
COT: families, work, banks, and others.
WARMUP:
Run to WEP
THE THANG:
Approx 14% of teens suffer with mental health issues. That number is probably higher.
Split into 3 groups. 1 group ran clockwise around WEP twice, another ran counter, and the 3rd ran the trail down to Harris Street and back. All groups had to run their routes shuffle run style. ~mileage 1.4. Once we returned to the start, 14 burpees then switched routes.
This time each team did 7 burpees after either 1 lap around WEP, or once they got to Harris St. then 7 more after the second lap.
Only had enough time to do 1 more lap with burpees before heading back to COT.
MARY:
ANNOUNCEMENTS:
newsletter.
COT: gratitude all around.
WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.
After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.
1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.
Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?
Posting this late so all get credit. Aye.
a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.
Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.
WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges
circled up for (IC) WMs, arm circles, OH claps
continued the dynamic warmup with karaoke variations on the way to the pullup bars.
3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup
THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.
every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement
total of about 2.5 miles of running
MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.
ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals
COT:
prayers for D2DB runners and volunteers this weekend
Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.
-Badlands
Mosey to Harris Street. Repeat hill up to 5 times and mosey home.