WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each:
– SSH
– WM
– IW then HW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.
Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 (2ct) mountain climbers (10 each leg)
Round 3: 3 burpees + 10 hand-touch squats + 10 2 ct MCs
Round 4: 4 burpees + 10 hand-touch squats + 10 MCs + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat
Everyone got at least 2 full completions of this evolution (ascend then descend is one evolution), and started another full ascension. Overall, everyone got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA
WARMUP: walk up hill
THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton
MARY: none
ANNOUNCEMENTS: read newsletter
COT: thankful for every opportunity and prayers for kids ans families
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.
Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.
When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.
Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.
Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA
A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA tournament concludes right into my favorite sporting event of the year, the Masters. With this in mind, I thought I would prepare a Weinke inspired by the tournament. I borrowed some of this from Warning Track and others via reviewing their backblasts.
Weather – chilly 39 degrees at launch
Disclaimer given during lots of mumblechatter
COP
SSH x 30 – this is the standard
IW x 10
Cherry Picker x 10
CDD x 10
Mtn climber x 10
Mosey to the “tee box”
In honor of the Masters, we played the front 9 holes revealing the name of each hole, the yardage and par. Pax chose the club necessary for the shots based on the following criteria:
When arriving on the green, Pax were given the following options:
#1 Tea Olive – 495 yards Par 4
#2 Pink Dogwood – 575 yards Par 5
#3 Flowering Peach – 350 yards Par 4
#4 Flowering Crab Apple – 240 yards Par 3
#5 Magnolia – 495 Yards Par 4
#6 Juniper – 180 Yards Par 3
#7 Pampas – 450 Yards Par 4
#8 Yellow Jasmine – 570 Yards Par 5
#9 Carolina Cherry – 460 Yards Par 4
Had to cut it short after 8 holes but the Pax were even par with 3 birdies, 3 bogeys and 3 pars.
This may not have happened and may have happened twice, please count your miles double either way
WARMUP: no
THE THANG: 6 miles minimum
MARY: not present
ANNOUNCEMENTS: of course
COT: mostly prayers
WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.
ANNOUNCEMENTS: Newsletter
COT: Yup
Sorry this backblast is late…. Sorry the video post to slack was late….
As often happens in the journey of life – better late than never.
WARMUP: nah, we pledged the flag
THE THANG: ran to FMHS and back with 2 exercises at the stops below – exercises were 10 merkins, 10 big boys.
Finished up with down the hill at Massey, then up at 90%
MARY: nope
ANNOUNCEMENTS: csaups and newsletter
COT: uhaul, kids growing up, Harry Carey’s wife’s bday!
WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.
THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters
Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges
Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.
Mosey to COT
MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600
ANNOUNCEMENTS: always – and read your newsletter too.
COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.
Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.
Praise for Sofrito turning 50 and respect.
This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️
Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him
WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch
THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in between rounds), run to print shop pull up bars for 7s with pull ups and burpees, back to COT for a steep hill run, quick run around pharmacy to hit 3mi
MARY: 2 min plank
ANNOUNCEMENTS: Yes
COT: Prayers & Praises