Get your minds outta the gutter. It was raining I got 7 and <@U04M7P605SM> did 9. That is all.
WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.
THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee
Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run
20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.
PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!
Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.
Next stop was the benches for some step ups, dips, and incline merkins.
Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.
We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:
20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs
We ran two laps between each set.
Back to COT for Mary, prayers and praises.
JWow
WARMUP: Nope
THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School.
MARY: no time
ANNOUNCEMENTS: always
COT: 5th core principle
The privilege of working out is one YHC did not take for granted this week. Despite some short nights of sleep and earlier than normal alarms, it was great to know I was going to be out with the PAX – the best gift we can receive – one of community and belonging. And it never gets old, just better.
Thanks for the call, McHale. :eye:
WARMUP: stretchy stretchy bc we are all respectable
THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each)
MARY: shared love around the circle
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count
THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each round. 25 reps for all exercises except Burpees was 15.
1st Round- Hand Release Merkins, Squats, LBC’s and Carolina Dry Docks
2 Round- Diamond Merkins, Monkey Humpers, Moroccan Night Clubs and Box Cutters
3rd Round- Calf Raise On Curb, Merkins, Mak Tar Dyes, and Flutter Kicks (4 count)
4th Round- Leg Lifts, Hello Dolly, Burpees and Apollo Uno’s
MARY: Mary’s Sister Meghan came out and led us through some Broga for the last 10 minutes. Flexibility Boys it’s very overlooked and some of y’all are wound up tight. We have to get better at stretching and doing active movements.
ANNOUNCEMENTS: Newsletter
COT: Yep.
WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.
From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.
One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables
Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax
WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:
All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps
We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches
A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.
One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!
Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?
Thanks for the invite JWOW and your solid leadership of our flagship AO!
#KeepPosting
Stole from Spike: https://f3thefort.com/2026/02/18/hill-sprints/
WARMUP: yea
THE THANG: see Spike’s stuff. I dropped many (NOT ALL) of the burpees by poplar demand
MARY: flutters
ANNOUNCEMENTS: lots in the newsletter
COT: was held….think about problems and conditions