No Rain with a Sprinkle of pain

Leave a comment

WARMUP: SSH, Cherry Pickers, Squats, Imp walkers, Mtn Climbers, Plank Jax, Merks and a mosey
THE THANG: 9s on a hill (IronMikes and Squats)
9s ( BombJax at the bottom of hill with a bear crawl halfway up hill and Seal Jax at top)
Closed out with a potluck Pax choice of rep and exercise at each parking lot island – 6 stops.
Rinse and repeat on way back to COT.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Bethel, Golf tournament, Bourbon, Christmas party, and Dam to Dam run end of Jan 2026.

COT: prayers and be vulnerable with your brothers – we are all here to support each other.

TClap |
0

NO miles/NO smiles

Leave a comment

Disclaimer and since we had a FNG went over the 5 core principles.
Always free
Open to all men
Outdoors rain or shine
Peer led in rotating fashion
Ends in COT

Also discussed modifications and since I am nursing a hamstring injury we wouldn’t be doing much running, was that a good thing or bad thing- leave that up to the Pax to decide

WARMUP:

Slowsey over to next parking lot where we did the warmup!

Windmills/IW/HW
Moroccan night clubs/arm circles/OH claps/Michael Phelps

Plank/Merkin/updog/Downdog/parker peters/peter Parkers

THE THANG:

Explained first activity

Death by/ 30 first 3 rounds, then 1 min

Merkins by 3s
Add three every round
Most got to round 7, Rosie got to round 8

Run to chairs for a Jack Webb
Dips x4
Oh presses x1

Mosey over to Hill for a DORA
100 diamond merkins
200 LBC
300 shoulder taps
MOT Bear crawl up hill, run back

Ran out of time during round 3 so headed back to COT!

MARY: nah
ANNOUNCEMENTS: bethel, care center, newslettery stuff
COT: always

TClap |
0

Pea gravel protein

Leave a comment

Three pax braved the wet conditions and ran over to Grace church for:
Warmup: SWIMLAPPs: SSH, windmills, imperial walkers, Moroccan n/c, low slow squats, arm circles, peter parkers, plank stretches; all about 10-20 in cadence.

Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
derkins
SSH
Thang 2: Pea gravel Protein shake: Rifle carry the pea gravel canister around. Have two of them. Debatable on their weight; we guessed 35 lbs.
Thang 3: heavy ball toss: on your six, do a sit up, toss ball to other pax
Thang 4: step ups; I like step ups.
Mary
COT
Fini

TClap |
0

We all eventually showed up

Leave a comment

WARMUP: YHC arrived early to get the lay of the land. With construction on going at WEP, and unsure exactly where the DR site Q planted the flag, YHC wanted to make sure we got started smoothly.

YHC had the pleasure of meeting a few PAX for the first time, gave the disclaimer and started our warmup, with still a few more PAX coming in on 2 wheels!

We moseyed around the parking lot. Performed SSH, LSS, Imperial Walkers, Moroccan Night Clubs and Yoga for our warmup.

THE THANG:
Exercises at bottom of hill. Burpees at top of hill, increasing reps with each trip up the hill.
Exercises at bottom of hill were:
– 10 Bomb Jax
– 20 Diamond Merkins
– 30 Wide Arm Merkins
– 40 Squats
– 50 LBCs
– 40 Lunges
– 30 American Hammers
– 20 Merkins
– 10 CDDs

We made all the way through the list, to 9 burpees at top of hill, and then decided to go back up the list and decrease burpees at the top.

Minuteman was the King this morning, making it back to the round of Squats I believe?

MARY: Flutters IC, Hello Dolly IC. Black Gold and Spike were able to practice calling cadence with Box Cutters and Freddie Mercurys.

ANNOUNCEMENTS: Were announced.
COT: Stays in COT

TClap |
0

Sandbag for 1000

Leave a comment

WARMUP:
SSH, windmill, squats, moroccan nightclub, arm circles
THE THANG:
Two stations, same exercises

10 exercises, 10 reps each
Squats
Bent over row
Curls
Leg lifts
Overhead press
Lunges
High pulls
Dead lifts
Bench press

Sandbag toss to station 2 and repeat above
Once done with station 2, go back to station 1 with overhead carry.

Original goal was to see if we could get through 10 rounds. All made it through 6 while some made it through 7.

In total everyone did 600+ reps with the sandbag.
Flutter
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

🔥 Fireside Fellowship 🔥

Leave a comment

F3 isn’t just about beatdowns in the gloom—it’s about building something deeper. Brotherhood. Authentic connection. Shared purpose.

Do you like to eat? How about connecting with PAX beyond the gloom? Then circle your calendars for the first-ever Fireside Fellowship. This is a 2nd F opportunity hosted by Kaiser to promote engagement with fellow PAX through Food, Fun, and Fire. All PAX of the Fort are welcome. Whether you’re shield locked or still searching for your crew, this is a perfect chance to link arms with your fellow Fort PAX. Come as yourself and be ready to break bread with your brothers and enjoy a meal along with some backyard games and a fire.

When and Where?
Wednesday, September 10th (First Gathering)
1686 Kilburn Lane, Fort Mill, SC 29715 – Springfield Community (Kaisers House)
Time: 6:00PM – 8:00PM ish…

Who is welcome?
Any F3 Fort Pax or potential FNGs. This is a men’s only gathering, Ms and 2.0s are not invited.

What to bring?
A tailgate chair and anything you want to drink

Additional Details
Food will be provided and served by Kaiser’s M. The Fireside Fellowship gathering will be ongoing throughout the fall and be scheduled for the 2nd Wednesday evening of each month. Backyard games include but not limited to; Cornhole, Badminton, Yard Golf, Volleyball, French Darts. September will be the kickoff gathering.

No Cost. No Agenda. Just Fellowship.
For more details or those interested, please reach out to Kaiser at 803-659-0647 or direct message via slack.

TClap |
0

some ran, some rucked, some coffee only

Leave a comment

WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre

Looks like we made it,

Barry Manilow

TClap |
0

Kettlebells in the rain

Leave a comment

WARMUP: SSH,
THE THANG: 3 different sets of crossbody pulls, lunges, chest press, goblet squats, overhead press, 3 types of calf raises
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Rain or Shine

Leave a comment

WARMUP: SSH, cherry pickers, windmill, low slow squats, merkins, shoulder taps, moroccan nightclub, and some stretching.
THE THANG: Run to the parking lot behind the police station. Dora – 100 merkins, 150 imperial walkers, 200 squats. Run back to the top of the hill at the parking lot. Personal Dora (each person had to complete the number required) – 25 merkins, 50 imperial walkers, 75 squats. Go back to the stage for Mary and stretching
MARY: American hammers, freddie mercuries, hello dollies, flutters, box cutters, LBCs, etc.
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises.

TClap |
0

Olaf’s CHARGE in the rain

Leave a comment

WARMUP:
– 10 Grass-pickers
– 10 Moroccan Nightclubs
– Plank to Down Dog with calf stretches to Sunrise

THE THANG:

2.5+ miles of glorious pain in the rain…

– Mosey to rear of school and stop at streetlight before playground

– Begin Olaf’s CHARGE – Do an exercise set at streetlight, move to next streetlight do exercise set, 1st to finish yells charge and runs back to the first streetlight for more burpees. Build-up repeating sets as you move to the next street light after each CHARGE back to the 1st streetlight for Burpees!
Sets:
– 5 Burpees (35 Total)
– 10 double count Hip-Dips (L/R) – (60 Total each side)
– 15 double count Lunges (L/R) – (75 Total each side)
– 20 Merkins (80 Total)
– 25 Squats (75 Total)
– 30 LBC’s (60 Total)
– 35 Monkey Humper’s (35 Total)

– Mosey back to front of GHMS at brick crosswalk

– Bear Crawls from brick crosswalk at GHMS to stop sign

– Move to COT

MARY:

– Heel touches, Heels to heaven, Hello Dolly’s

ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

TClap |
0