I got an idea

Leave a comment

WARMUP: right to work

THE THANG: logged about 3 miles, stopped every 10 minutes to brain storm a workout, however ended up with merkins and squats each time.

MARY: was able to get a round of mary in when we got back. Flutters, Lbc, Freddy mercury

ANNOUNCEMENTS: sweaty Barry, fort mill care center, highway clean up, bethels men’s

COT: prayers for families going through a lot right now

TClap |
0

4 Muscle groups

Leave a comment

Great mumble chatter with Nate this morning. We did all 4 muscle groups for 15 minutes each. I am tired.

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

TClap |
0

Peer Pong

Leave a comment

WARMUP: mosey, windmills, Moroccan nightclubs, mountain climbers, curtesy lunges, low slow squats
THE THANG: 10 merkins, 20 curtesy lunges, 30 LBCs rinse and repeat then take a lap. 10 derkins, 20 squats 30 box cutters rinse and repeat then take a lap. 10 dips, 20 monkey humpers, 30 flutters rinse and repeat then take a lap.

Withdraw ping pong balls from bag to get the exercise. Roll the 2 dice and multiply the two numbers to get the rep count. If doubles are rolled, add the dice together and do burpees. If a red ping pong ball is drawn from the bag, take a lap.

Ended with my hip exercises
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Coffeeteria Convergence – 8-1-25

Leave a comment
  • QIC: Cyclops/Dark Helmet
  • When: 08/01/2025
  • Posted In: 2nd f

PAX:
We are converging for coffee post beatdown on the last Friday of Summer pre-school year.

The Date:  August 1, 2025.

The Place: Panera in Kingsley

The Time: 0620

The purpose is three-fold:

1 – Dark Helmet will provide an update on the State of the Nation.

2 – Cyclops will cover LDP, Q-Source and our direction for the Fall and 2026

3 – We will close by offering our thanks for our schools, students and teachers and pray for their safe and successful return the following Monday. 

Don’t get FOMO.  Come out post-beatdown and get geared up for the school year and fall.   

SYITG

Cyclops

 

TClap |
0

Sandbag Tossing

Leave a comment

WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats

(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows

(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins

(RD4)10 OHP
Right side Toss LOF
10 OHP

(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats

If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer

TClap |
0

2 Boards of Pain and Little Review

Leave a comment

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

TClap |
0

Cindy 11s // 5 types of wealth

Leave a comment

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

TClap |
0

The While Zipper

Leave a comment

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:

TClap |
0

Forged Fathers

Leave a comment

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!

TClap |
0

2025.28 The Hive

Leave a comment

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.

TClap |
0