2 Boards of Pain and Little Review

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WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills

THE THANG:
Mosey to the pier behind Pacos Tacos:

– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops

Review: Leave no man behind, but leave no man where you find him.

Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.

Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:

– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)

Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.

Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:

– Dips
– Derkins

Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:

– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers

Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.

ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH

COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships

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Cindy 11s // 5 types of wealth

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WARMUP: a short one
THE THANG:
1st 30:
4 corner 11s with Cindy
1st corner: thrusters + merkins
2nd corner: curls + jump squats
3rd corner: American hammers + big boys with Cindy
4th corner: overhead squat + single arm row

2nd 30:
Conversation around the 5 types of wealth based on the book by Sahil Bloom
1) time
2) social
3) physical
4) mental
5) financial

Dimmer switch analogy

MARY:
ANNOUNCEMENTS: a couple
COT: yes

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The While Zipper

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WARMUP:
Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees
Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence
Mosey to next parking lot and 5 jump squats, mosey to corner of Spring and Elliot
THE THANG:
Zipper route. Every time you cross over Spring, you do burpees. Start with 8 and do one less each time you cross over down to 1 burpees at Summersby and Spring. Right side of the zipper is 15 jump squats, left side is 15 diamond merkins
MARY:
Some did, some made it back right on time
ANNOUNCEMENTS:
COT:

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Forged Fathers

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Forged Fathers: An Invitation to Connect and Grow

A Special Invitation for Fathers of Children with Special Needs

Are you a father navigating the unique, rewarding, and sometimes challenging journey of raising a child with special needs? If so, consider this your personal invitation to join a transformative new group, “Forged Fathers”.  This group is designed to create a welcoming space where fathers can connect, share experiences, and find support amongst others who truly understand their path.

About Forged Fathers

Forged Fathers is more than just a group; it’s a brotherhood. The mission is simple yet powerful: to bring together fathers who share the bond of raising children with special needs, offering them an opportunity to connect, learn from one another, and grow stronger through shared experiences. Life’s challenges can feel lighter when carried as a community, and what better way to build that community than by coming together around the warmth and camaraderie of a bonfire?

Event Details

We’re thrilled to announce our first gathering, and we’d love for you to be a part of it:

– **Date**: Thursday, October 2nd

– **Time**: 7:00 PM

– **Location**: 2001 Driftwood Circle, Fort Mill, SC

This special evening will be centered around fellowship, conversation, and connection. The glow of the bonfire will provide the perfect setting to meet other fathers, share stories, and build meaningful bonds.

Why Join Us?

Raising a child with special needs is a journey filled with moments of joy, triumph, and resilience, but also moments of challenge. Forged Fathers offers a unique space to:

  • **Connect**: Meet other fathers who understand the highs and lows of your journey.
  • **Fellowship**: Share your experiences in a relaxed, judgment-free environment.
  • **Recharge**: Take a moment for yourself to reflect, laugh, and gain new perspectives.
  • **Grow**: Be inspired by the strength, wisdom, and stories of others walking a similar path.

What to Expect

This is a casual and welcoming gathering. No formal agenda, no pressure—just an evening dedicated to meaningful conversations, laughter, and the comforting presence of a community that truly gets it. Whether you’re looking to share your story, listen to others, or simply enjoy the company, Forged Fathers is the perfect place to start.

How to Join Us

No RSVP is necessary—just come as you are, ready to relax and connect. We understand the complexities of life and family schedules, so feel free to arrive as it suits you best. Bring a chair, an open heart, and, if you’d like, a friend who might benefit from this circle of fellowship.

Spread the Word

Know someone who might find value in this group? Please share this invitation. The more fathers we bring together, the stronger our community becomes. Together, we are forged by fire, united in purpose, and strengthened by the bonds we share.

We Look Forward to Seeing You There!

Mark your calendar for October 2nd at 7:00 PM. Let’s gather around the fire, celebrate the role of fatherhood, and build a community of understanding and support. At Forged Fathers, you’re not alone—let’s walk this journey together.

For any questions or additional details, feel free to contact us. We can’t wait to welcome you to our first gathering!

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2025.28 The Hive

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Thang:

1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings

2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)

3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.

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Dawn Patrol hijinks

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WARMUP: Circled up and stretched ‘em out while one Pax ran circles around three times

THE THANG: At the center of WEP after pairing up one partner jogged off and after a five count the other partner ran to catch up. Repeated this a few times.

Headed to the hill for a few rounds of Indian Bear Crawl with partners.

Then to playground where partner stayed home and did random exercises while partner ran the perimeter of the playground.

Went back to hill to enjoy more shenanigans and finished at COT. All thoroughly enjoyed.

MARY: Three minutes of Mary and Spike enjoyed having a turn.

ANNOUNCEMENTS: The Barry, Blood drive

COT: Yes

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Donuts are a food group!!

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WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:

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Ice Cream Cones at Ballroom

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WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey
THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax)
Cone work – Four Corners with 2 exercises at each corner- completed in Cadence.
Closed out with some Step ups,Dips, and Merkins.

MARY: 4 mins of Mary
ANNOUNCEMENTS: the Barry, Adopt a Highway, Blood Drive, Newsletter
COT: Prayers for Texas, Family transition, Health and Marital prayer.

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