Afton loops

Leave a comment

WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH
THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1 burpee, 6 Merkins, 8 squats ; distance 1 mi)

Afton Way loop (4 loops x 0.5mi/ea = 2mi)
4 x 3 = 12 squats at start
4 x 3 = 12 merkins at backside intersection with Lizzie

Back track 1 mi up Emory the way we came stopping for count of Christmas lights again.

Had a little time left when we got to Dave Gibson, so did another loop through business park (Ben Casey > Patricia lane) with another 5 merkins before heading back to COT

Totals:
4.87 mi
20 SSH
2 Burpees
29 merkins
28 squats

MARY: she stayed in bed

ANNOUNCEMENTS:
12/24 convergence at NAFO
12/25: all AOs closed
1/1 convergence tbd
F3 Rock Hill coat drive

COT: prayers for MRI tests and results; college grad and job placement; college students returning home for holiday; peace among the holiday chaos.

TClap |
0

It’s raining Cindys

Leave a comment

WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.

TClap |
0

12 comes of Christmas

Leave a comment

Old bay had every intention on Qing however a call from the M created a change of plans due to a water leak at home.

Fortunately he gave me the winky to make it all happen. We did a little warmup and took a mosey to the back lot.

Cones were set out and the fun began. Center cone exercise was assigned by Tang 5 merkins.

The 12 cones of of Christmas are as follows
50 Freddie Mercurys
25 SSH
10 flying squirrels
25 box cutters
50 flutters
40 plank jacks
50 mtn climbers
10 Turkish getups
10 jump squats
25 hello dollys
30 CCDs
50 squats

That’s all she wrote. Solid workout. Thanks <@U08G28Z7E>

TClap |
0

McHale’s Navy 8 blocker theme

Leave a comment

WARMUP: windmills, arm circles, grass grabbers, copperhead squats, side saddle hops (8 each)
THE THANG: Toy Soldiers, mosey to poles, next exercises at next poles 8 counts: Carolina Dry Docks, Mountain Climbers, Peter Parker’s, Flying Squirrels, Shoulder Taps, American Hammers, Burpees
MARY: Swimming Superman & banana
ANNOUNCEMENTS:
COT:

TClap |
0

Christmas Eve 2025

Leave a comment



 

 

 

 

Christmas Eve Convergence

Santa has to stay fit enough to travel the world tonight. Let’s GO!!

Details
Location: “Ring of Fire”
Timeline:
0600 – Pre-run 5k (trail and road options)
0630 – Bootcamp
0715 – Message and Coffeteria
0745 – Close

Dark Helmet F3 Nation Nant’an on Q

Deez DOAH Notes:
I don’t get serious very often—pretty much ever—but this convergence has been heavy on my heart as Nant’an of F3 Nation. You usually just see me as the jackwagon you work out with, but this one’s different.

It would mean a lot if you showed up. Bring a guy—FNG or Kotter. We’re going to talk honestly about the state of manliness in our world and what we need to do to accelerate our impact.

Coffeeteria afterward provided by Poppins

A note from Santa traveling in his Time Machine:
Click Here to See the Hype

 

TClap |
0

Hominy’s First Q at The Fort

Leave a comment

Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat

Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC

Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat

Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers

TClap |
0

We Took the Long Route So No One Could Pretend Everything Was Fine

Leave a comment

The PAX were asked a simple question before the work began:
“What burdens are you carrying?”
No answers required yet—just something to sit with.

Opening Smoke Session
Sprint up the hill, knock out 5 burpees, then run it back down. Consider it the price of admission.

From there, we headed down the path toward Harris Street and rolled straight into a moving warm-up, keeping the group together and the heart rate climbing:
• Windmills
• Run
• Imperial Walkers
• Run
• Monkey Humpers
• Run
• Moroccan Night Clubs
• Run
• Low, slow squats

We pushed up the Harris Street hill, then made our way toward the high school pull-up bars.

Mini Dora (Partner Work)
• Partner 1: Dead hang for a 40-count
• If you drop, you get back up. No shortcuts.
• Partner 2:
• 30 Burpees
• 75 Mike Tysons

An audible was called to keep us moving and on mission, so the 100 Big Boys and 150 Sumo Squats were left behind as we transitioned to the next station.

Mosey to the Band Practice Lot

Tire Work — Team Load
• Teams of 4–5 per tire
• Carry the tire around the parking lot
• One man drops to complete 5 burpees, next man steps in
• Cycle continues until the full loop is complete

Then:
• Tire flips — 2 men flip, rotate out, next 2 step in
• Shared load. Shared effort. No spectators.

COT

After returning the tires, we walked and slow-moseyed back to COT.

This is where the real work happened.

Each man shared the burden he’s carrying with the brother next to him.
Then we answered the follow-up:
“What can you do to help carry that load?”

No fixing. No speeches. Just presence and accountability.

Totals:
• 3.2 miles
• Solid boot camp
• New ground covered—both physically and personally

We stayed together the entire way.
No man left behind. No man left where we found him.

TClap |
0

Kicking Ass & Chewing Bubble Gum

Leave a comment

Driving around FM the night before running errands and thinking about my Q at the Stockade. Reviewed a few BBs and didn’t see any references to coupons. Messaged The Pirate, who was Qing at Varsity, and asked if I could borrow a few Cindys. He was very much obliged as I took a few off his AO. Woke up this morning with a car packed full of Cindys and a plan, the only thing left to do was to kick ass and chew gum.

WARMUP: Short mosey around the small parking lot which led into the larger parking lot where I had the Belle Ringer IPC wo laid out. Performed a few SSH & Burpees while explaining the format of the workout. Time to work.

THE THANG:
Belle Ringer
Format: AMRAP for 40 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoPress OH. Farmer carry back to center.

4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.

5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 BentOverRows. Farmer carry back to middle.

Scoring: Total reps for 40 minutes of the exercises
Each complete trip is 125 reps

MARY:
1min total – 30sec of Scissor Kicks right into 30sec of LBCs

2mim-30sec Straight Arm Plank – removed posts in a rotating fashion for 10-15 second holds.

1min total – 30sec of Flutter Kicks right into 30sec of LBCs

ANNOUNCEMENTS: Christmas Party, 2 charity runs tomorrow morning, Bethel Serve on Jan 1st

COT: STK!

TClap |
0

Almost 2 miles with sprints

Leave a comment

WARMUP: Mosey, karaoke
THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times.
Broad jumps in parking lot spaces. Nur back.
Merkins on merkins
Squats on squats
More sprints and more nurs

MARY: no
ANNOUNCEMENTS: yes
COT:

TClap |
0