Crossroads Between 2025 and 2026

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10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis)
WARMUP: Nah
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Crossroads workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4), and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.
MARY: almost 2 minutes worth
ANNOUNCEMENTS:
LAST MINNOW POND WORKOUT! Will be rebranded as Block Party, but will still be at same location, same day of the week, same time, and same format (running w pain stations). I will still be site Q.
COT:
Happy New Year! Went around the COT, asked everyone 1. what were they most thankful for in 2025; 2. What about 2025 that they were glad it is over and gone; and 3. What are they looking forward to in 2026. A lot of great candor in the COT regarding this. THIS is what the COT is all about!

Take what you are getting out of F3, how it has helped make you better in whatever ways, and try your best to pay it forward and spread it. Take the positive ripple effects it has had in your life and continue to make more positive ripple effects, eventually all those ripples will cover oceans. Someone may see what you are doing, how you are becoming a better person, and may want a part of that for themselves. If you can EH them into F3, great, but at the least be a positive impact on them. It may be all they need to push themselves out of their situations and into something better.

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Merkin Clock

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Warmup Exercises were done then we moseyed to the bottom lot.

THE THANG:
Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Ran to corner 1 then back to 4 to go down the escalator.

Merkin Clock
A broken clock was drawn on the ground. Using cards each pax selected a card and became the timer. Staying in the plank position they performed merkins around the clock. 1 merkin at 1, 2 merkins at 2, 3 merkins at 3 and so on. Stopping at the number on the card. Other pax did the exercise on the card until the timer stopped.
Numbered Cards were 6 to 10.
Jacks = 11
Queens = 12
Kings = 1 – full rotation of clock stopping at 1
Ace = All pax perform 100 reps of exercise on the card.
2 round were completed

Moseyed back to flag for COT

MARY: NO TIME
ANNOUNCEMENTS AND PRAYERS WERE SAID.

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BRR prep Hill repeats

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WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity

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End of year split

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Four posted at the last RoF for 2025.
Ruby Slippers started us off with a warmup mosey run with side shuffles and cariocas.
Then to the pull up bars for pick-your-poison: do 50 reps total of either pull-ups or manmakers (i.e. 30 pull ups and then 20 manmakers).
Then did a quadzilla: run down the hill and nur back up; repeat for 4x.

Harry Caray took over with some toy soldiers and then to the football field for:
Bear vs Crab soccer (two pax could only bear crawl, other two could only do crab walk). We swapped bear/crab too.
Clothespin tag: get 4 pins, and pax earned additional pins by correctly answering F3 questions (credo, mission, core principles etc). Then we played tag.
Ended with slam ball (15 lbs) mary: pax on their six and toss slam ball to eachother (be nice and call their name before tossing), pax did sit ups with ball before tossing.
Fini.
COT

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NYE Party in the dark.

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WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga
THE THANG: AMRAP 30min
Squat thruster X10
Weighted Merkin X10
Lunge X10 each
Flutter kick 4ct X10
Ruck 1 lap 400m
Repeat

Tabata 20 s on 10 s rest
Mountain climbers
Weighed merkins
Burpee w/ jump over sandbag
Plank pull through
Lunges

MARY: missing
ANNOUNCEMENTS: bethel, break the dam, new fort map.
COT: family

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The problem we didn’t know we had

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WARMUP: oyo
THE THANG: route to WEP (4.4mi)

L on munn
L on Harris
L on ardrey
L on N White
L on Jackson
R on harris
R on munn
Back to COT

MARY: no
ANNOUNCEMENTS:
Minnow pond tomorrow am
Bethel tomorrow pm
8blocker+one word Sat am
Break the dam 1/31

COT: praise medical recoveries, F3
Prayers: Matteo preparing for brain surgery, aging parents and grandparents, 2025 reflections and 2026 optimism.

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Minuteman’s a grandpa!

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WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins
THE THANG:

THANG 1:
ROUND 1 100
∙ Partner A: Diamond Merkins (max reps)
∙ Partner B: Wall Sit (against stage)

ROUND 2 200
∙ Partner A: American Hammers
∙ Partner B: Plank Hold

ROUND 300:
∙ Partner A: LBCs
∙ Partner B: Wall Sit (against stage)

THANG 2: “Stage AMRAP”
All exercises ON the stage:
∙ 15 Merkins
∙ 20 LBCs
∙ 25 American Hammers IC
∙ 30 Flutter Kicks IC
∙ 35 Plank Jacks
∙ 40 Freddy Mercurys IC
Between rounds: Quick mosey AROUND stage

THANG 3: “11s on the Hill”

BOTTOM: Carolina Dry Docks (1→10)TOP: Spiderman Merkins (10→1)
UP: Bear Crawl | DOWN: Walk

MARY: not needed

ANNOUNCEMENTS: break the dam race, bethel, New Year’s Day at MP
COT: prayers of gratitude for healthy newborn baby Archer!

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Countdown to Extinction

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WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1: 1st  hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs

#2:  clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP

Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 

Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies

Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens

Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono

MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel

COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.

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