Marconi

Leave a comment

Quick warmup and then right into the Marconi:

first: Run from stop sign at bottom of the hill to the stop sign at AO Jones end at the ROTC Building. This is about 2382 feet, where 2382 was Marconi’s badge number.

Then second:
11 Toes-to-Bars, alt = knees to chest
20 Air Squats
16 Kettlebell Swings w/ cindy

Repeat the above bars/blocks routine ten times.

11/20/2016 was when Marconi was killed in the line of duty.
Then third: 20 burpees for 20 years on the job.

Back fill: 30-20-10 routine: Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Then run to bottom of the hill and back. We did:

OH Press (w/ cindy) – Pickle pointers
–run loop–
Chest press (w/ cindy) – big boy sit ups
–run loop–
Curls (w/ cindy) – Crunches
–run loop–
Fini
COT

TClap |
0

Hybrid Theory

Leave a comment

WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

TClap |
0

Walls, Pendulums and Fountains, oh my

Leave a comment

WARMUP: Mozy through the HT parking lot. Circled up for non-SSH warmup that included mountain climbers, Moroccan Nightclubs, CDD
THE THANG: Mozy to the wall behind the oil change place for 12 counts of step ups, dips, incline and decline merkins.
Proceed to far side of HT through the wall of stench for wall sits with alternating bear crawls for Meridia’s and burpees.
Mozy through the apartment complex to the fountains for a 7s pendulum with BBS on the fire department side and burpees at the top of the hill on the other side.
Clock merkins ladder at the fountain. Start at 12 and plank shuffle to 1:00 for one merkin. Shuffle to 2:00 for two, rinse and repeat until a full lap of the fountain is completed at 12 merkins. They add up!!
Mozy to COT after a total of ~2.5 miles.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Don’t wake the neighbors

Leave a comment

WARMUP: no
THE THANG: roughly 3.5 miles around Dobys bridge elementary with one pain station each lap consisting of merkins, squats, and lbcs
MARY: no
ANNOUNCEMENTS: thanksgiving convergence
COT: brothers are hurting and rarely share what’s on their heart. Lend an ear and reach out to a brother if you believe they need support

TClap |
0

Bourbon Raffle for Children’s Attention Home

Leave a comment

The D2D25 Bourbon Raffle is on!
A Buffalo Trace distillery collection.
5 bottles up for grabs!
750mL each of the following
Buffalo Trace
Eagle Rare
Col EH Taylor
Weller Antique 107
Blanton’s
Each will be a prize.
5 opportunities to win with your entries. If you’re lucky you’ll win more than one. More may be added later.
Tickets:
$20 each
6 for $100
11 for $150
15 for $200
23 for $300
Drawing will be held on Saturday November 23rd. It will be open to non F3 people as well.
All proceeds will go towards F3 The Fort Dam to Dam 2025 charities- The Fort Scholarship Foundation and The Children’s Attention Home.
To purchase tickets:
Cash in person.
2. Vemno:
@Eric-Ransone
Last 4 of cell is 1794
3. Paypal: @EricRansone
In the notes be sure to give your full name, F3 name, cell phone, and how many tickets you want.
Local only. Winners to arrange pickup.
Spread the word. Good luck and thanks for supporting The Fort D2D charity efforts!

TClap |
0

Tour De Rock

Leave a comment

WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out

TClap |
0

Up and Down

Leave a comment

WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.

TClap |
0

Bacon Talk

Leave a comment

WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat.
THE THANG: Dora in parking lot – 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating bear crawls and calf raises. Mosey back towards flag… on the way back – bear crawls and lunges between light poles. Plank and alternate running up stair and back down, al gore while stairs, calf raises while stairs, mosey to pond, dips on bench, finish with ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter – Christmas party, street clean up, bethels, convergence, etc.
COT: Lots of talk of what we’re thankful for + prayer requests and praises… family and relationships.

TClap |
0

Dis and Dat

Leave a comment

It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off.

We toured The Fort while doing a little of dis and a little of dat.

Over to The Print Shop for some pull-ups and other bar activities.

Next to church for some schooling on Dora 1-2-3 with stairs.

Back to COT with some Mary stops along the way.

Jwow

TClap |
0