WARMUP: putting on the shiny things
THE THANG: Alabama route plus a loop around Kingsley
MARY:
ANNOUNCEMENTS:
COT: yup
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
Had 21 at Flight plan today for the Pineapple loop @fligh
WARMUP:
THE THANG: Some ran 10 miles , some ran 6 six miles, some rucked
MARY:
ANNOUNCEMENTS: none
COT:
Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs
Shippin up to Boston – Mosey to the back
Dora Rounds
2 minutes each station timed with 1 minute in between.
Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not
Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence
Mosey to COT
Mary
COT
Health
Brotherhood
Job Market
WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises
Timer: lap+wall climb
Super Sets from 10 reps down to 1 rep
SSH
Burpees
Merkins
Mountain Climbers
V-Ups
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed. Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.
Bootcamp Q : Slapshot
Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.
Warm-up:
50 SSH (IC)
20 Merkings (IC)
10 Michael Phelps (IC)
5 Windmills (IC)
20 Mtn Climbers (IC)
Stretch
20 Plank JAcks (IC)
Mosey to the other side of the parking lot.
DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.
200 Plank JAcks
200 Toe Touches
200 SSH
150 Diamond Merkins
100 4-Ct Flutters
Recover Run Back towards COT.
Tabata Series
30 Seconds on 10 seconds off
4 Rounds 4 sets
Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.
I had everyone recover on their feet and then add 1 last Burpee.
NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning. Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)
Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.
AYE!
Running Q Bandcamp
Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.
Ruck Q : JWOW
Ruck to Church of NAzarene
10 rounds –
5 merkins at the bottom then 10 squats at the top of the stairs.
Rucked to Print Shop
20 step ups and 20 dips
Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.
Kettlebell Q: 38 Special
Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints
The Thang:
10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.
Paired up for a dora
100 Goblet Squats
200 Calf Raises
300 Flutter with chest press
6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.
IR Q: Kermit
Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!
Post Workout JWOW led us in prayer and we named a FNG The name Cannonball.
WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.
Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!
WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys
Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT: