One 6-mile road route was offered. Up to each man to find his own way.
WARMUP: nope
THE THANG: Run, Ruck, Jog or stroll.
MARY: no time
ANNOUNCEMENTS: Start running
COT:
11’s on the hill
Dips and merkins
Pull-ups and in and outs.
When: Saturday 9/13/2025, 06:00 – completion
Where: Nation Ford High School, Football Stadium
Q: NASA
Why: Do we need a reason?
9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day.
What:
In honor of the 24th anniversary of that fateful, horrible day, we will be doing a 9/11 Memorial Stair Climb.
Each of the NYC Twin Towers had 110 stories and 2,070 steps. Looking at the football statdium bleachers at Nation Ford High School (aka Honey Badger, Ring of Fire, and Varsity), there are 6 rows (the larger two-way rows) of steps, each row with approx 34 steps. Going up then down each of the 6 rows gets you 204 steps. Repeat that 10 times +1 more row, you have 2074 steps. We would run all 6 rows 10 times, then add one row to make it 66 rows total. Granted we’d be going up 66 times, down 66 times, but we’d get the total step count in.
Whether you run or walk, it is up to you. Extra credit, modifying up – wear a weighted ruck to simulate the gear the first responders carried up all those steps.
Signup Genius:
https://www.signupgenius.com/go/10C0E4DA4AF2BA0F85-58001535-f3thefort
SYITG
-NASA
WARMUP: Some
THE THANG: AMRAP:
400m partner run
31 KB Squats
69 KB swings
31 OH press
69 OH DB stationary lunges
31 burpees
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: Best part. “Marriage isn’t meant for our happiness, it’s meant for our holiness”
WARMUP: hops of a side straddle, grass pickers, imperial walkers,
THE THANG:
1 found of beat the deck:
Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.
Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat
MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump
Next up was long mosey to the other side of the park and back.
Finished the official F3 deck, we played war with Brawny as the house.
This included, dips, bomber jacks, flutters, merkins and more
MARY: too much fun in the thang
ANNOUNCEMENTS: HIM camp, red truck, fort mill care center, golf tourney
COT: prayers for health of the families in the pax, college kids, patience in family, and job searches
WARMUP: We warmed up, standard fashion.
SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers
THE THANG: 3 rounds, 1 min each
tempo squats, lunge, Al Gores
3 rounds, 1 min each
Slow merkins, shoulder taps, slow wide arm merkins
3 rounds, 1 min each
Superman pulls, Slow flutters, reverse snow angels,
Bear crawls,
Broga
MARY:
ANNOUNCEMENTS:
COT: Welcome back Mile High
Walmart round suggested but many Rucker looping aromas Baxter as well.
WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10
THE THANG: 6 cones set up in a circle – pax and a partner head to a cone to perform 30″ work partner 1 and 30″ work partner 2 OR 60″ of work each depending on the station
station 1: partner squat and high 5
station 2: wheelbarrow walks
station 3: towel Tug O’ War
station 4: partner push-ups with high five
station 5: band-resisted mosey
station 6: partner leg throws
After each minute at each station, YHC leads pack in 1 or more broga stretches. After the minute, rotate clockwise to next station. (Broga positions included Warriors 1,2,3; Sun salutations, runner’s lunge, runner’s lunge with twist, and more)
MARY: 0 reps of LBCs
ANNOUNCEMENTS: Twister is running a 5K, maybe a 10K, but definitely not a 15K.
Civitas Marathon is 9/6 at 7AM – it’s essentially the rooster
COT: Back to college prayers.
WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC
THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.
Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap
Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap
Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap
Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap
MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)
ANNOUNCEMENTS:
COT:
WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides
2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments