Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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2026 QvQ round 1

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THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.

Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.

Mosey back to COT for a quick ab lab.

Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.

ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.

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lotsa left turns

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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.

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Unlit lights

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WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.

THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.

The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole

At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.

But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!

So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.

Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite

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Tour of Pleasant Knoll

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WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers
THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats…then we proceeded to the blacktop area where we did American hammers, shoulder taps and LBC's with a lap around the blacktop area for 4 rounds….then we Lunged to the Johnny Pump….ran to the bridge and wall sat while one person at a time did burpees….then we ran up the hill to tje front benches where we did SSH, Mt Climbers and Derkins…even threw in some Bulgarian split squats for Bandcamp even though he wasnt there….we ended with a run around the front parking lot and Ended with COT
MARY: flutters and Freddy mercuries
ANNOUNCEMENTS: had to leave before announcements
COT: Prayers and praises

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Then there were TWO

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WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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All in cadence?

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WARMUP:
Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers
Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb
Grab a cinder block and shuffle down to the school in the back for 4 corners
5 manmakers every time you get back to the middle
Corners are: 20 thrusters, 15 Cindy swings, 20 2-hand upright rows, 15 goblet squats
THE THANG:
Drop cinder blocks back off and then do an abbreviated Hightower on our way to the end zone of the football field

The rest is all called in cadence:
Interlink arms and lunge walk, stop after 4 count, perform exercises, then lunge walk again, exercise, lunge walk, exercise, lunge walk, etc. below are the stops
mike Tyson’s
Freddy mercury
squats
Ranger merkins
Lbc
Carolina dry docks
Low slow squats
Wide arm merkins
American hammers

MARY:
ANNOUNCEMENTS:
COT:

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Very creative

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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.

  • John’s gas station at the top of Massey
  • Little baby Jesus church
  • Park at the bottom of the hill
  • Light at the top of Harris
  • At the pull up bars
  • Split the group for 10 pull ups – one group ran down to the light at the school entrance, one group did a lap around the back parking lot – then each group swapped and ran the route and did the pull ups
  • Back to the bottom of Harris
  • To the top of Harris at Aubrey
  • To the parking lot at pike

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!

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Q school

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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

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Expedited Tour of Fort Mill w/Pain Stations

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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

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