Dear gauntlet featuring Miss Cindie’s Gloryhole

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WARMUP: SSH, IW, CP, MNC… Farmer carry to gauntlet
THE THANG:
8/25 snake pit
The gauntlet : 

  1. 15 tire flips
  2. 20 monkey King deadlifts (50 LB). ** There was motion on the floor without any vote to rename this “the teabagger”.
  3. Murder, bunny out /lunge walk back
  4. Log landmine press… 15 each side
  5. WWIII sIt ups  x 10.
  6. miss Cindy’s glory holes X 25
  7. Ruck man makers X 10
  8. Sledgehammer on tire (or gorilla smashes with 20 LB dumbbell) X 40
  9. Sandbag toss out and back

Board of pain while waiting for gauntlet:
(Most didn’t get too far… But if we had a higher headcount, this would’ve been critical)

100 SSH
90 American ham
80 KB swing 
70BW squat
60 LBC
50 KB snatch (25 each)
40 CDD
30 Freddie Mercury (2X count)
20 wide or diamond Merkin
15. Hello ladies.
10 Lieutenant Dan
5 Burpee‘s

MARY: partner up, foot to foot

  • one man holds 6 inches (narrow.) while the other does 10 Slaloms each side
  • flapjack
  • one man holds 6 inches (wide) while other does 10 gas pumps
  • Flapjack

ANNOUNCEMENTS: Rock region, Civitas, Bethel, other newsletter type stuff

COT: prayers for patience in dealing with family, grief/loss, and communication in marriages, etc.

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Bojangles Loop

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WARMUP: None
THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium
MARY:
ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities
COT: Closed in prayer

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School Tour

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Commentary courtesy of Dark Helmet:

12 men at The Pit Of Cocks received a generous helping of Italian Jobs.

The Thang:

  • Run 1/4 mile-ish then perform the following
  • 10 Burpees
  • 20 HR Merkins
  • 30 Lunges
  • 40 Mountain Climbers
  • 10 Burpees

Repeat until the hate leaves your heart or until 45 minutes has elapsed…

Moleskine:
The morning began with Liberty rescuing Goose’s hemorrhoid pillow from the parking lot (not sure when that got left there) and placing it lovingly by the flag. Also placed by the flag, was a fat deuce squeezed out like Satan’s toothpaste by 3D’s nutsniffer. Not to worry, like most good dog owners, 3D brought his little doo-doo produce bags and collected the offering to carry with him. I don’t have a dog, and one of the main reasons is that I currently live in a situation that would require me to bend down and collect the feces of a lesser beast. I'm on the top of the food chain. I will not collect feces. Besides, the mighty (though domesticated) canine deserves to leave his castoffs where they lay, so for me to take responsibility to care for such an animal would require me to live beyond the officious reach of an HOA and past the confines of a fence…

Changing subjects, Deep Dish remarked about the amount of sand in the CRHS parking lot and was contemplating how to take his kids there and convince them that it was Myrtle Beach, but with less cigarette butts.

COT: Pray for many men’s relatives, to shoulder our burdens, and to be smart enough not to go alone.

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First time for everything

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Missed the Q … nice …

Bonsai took it… nice …

They ran to Walmart … some rucked to wherever … nice …

COT: We have guys with kids that are struggling. Real stuff. We are blessed to be able to get together and bring these things to light, knowing we have other men to lift us all up. And we pray for our children that they would seek the Lord’s will for their lives and they can find the peace of Christ in difficult times.

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Short Circuit

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WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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Slowest of Burns

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WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.

MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle

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Full-body at The Forge

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9 men survived The Forge this morning. Here’s what we did:
 
Warm Up:

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 Windmills (IC)
  • 10 SSHs (IC)

 
The Thang
 
Long Loop Mosey behind HT and back to Starting Point

  • 10 Merkins (IC), run to Dollar Tree
  • 10 Merkins (IC), 10 Squats (IC), run to side of Harris Teeter
  • 10 Merkins (IC), 10 Squats (IC), 10 American Hammers (IC)

 
Mosey to the big wall

  • 10 Wallsits (IC)
  • 10 Bulgarian Split Wall Squats (10 IC each leg)
  • 10 Wall LBCs (IC)
  • 10 Dirty Hook-ups – Hands (IC)
  • 10 Dirty Hook-ups – Feet (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Wallsits (IC)

 
Mosey behind Express Oil

  • 10 Dips (IC)
  • 10 Irkins (IC)
  • 20 Calf Raises In
  • 20 Calf Raises Out
  • 20 Calf Raises Regular

 
Mosey to the Blue Mail Box

  • Butterfly Stretch
  • Sitting Reach Stretch L
  • Sitting Reach Stretch R
  • 10 American Hammers (IC)
  • 10 Flutters (IC)

 
Mosey to what used to be Rita’s

  • 20 Forward Arm Circles (IC)
  • 20 Backward Arm Circles (IC)
  • 20 Seal Claps (IC)
  • 20 Overhead Claps (IC)

 
Mosey back to the big wall

  • Bear Crawl from curb to curb
  • Lunge Walk from curb to curb
  • Crab Walk from curb to curb
  • Power Skips from curb to curb

 
Long Loop through the Full Lot back to COT

  • 10 Freddies (IC)
  • 10 Rosalitas (IC)
  • 10 Dollies (IC)

 
NMM
A lesson I learned this week: sometimes career opportunities pay more in dollars but cost more in the things that actually matter. Career trajectory and higher compensation aren’t worth the sacrifice of time with your loved ones. No one on their death bed says, “I wish I would have spent more time at work.” There’s a very good chance your job posting will go online before your obituary.

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2nd Annual F3 the Fort 9/11 Memorial Stair Climb

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Run, walk, or ruck. Coupons optional but encouraged. There are 6 rows of stairs at the stadium. We are going to go up and down each of those rows…..15 times. That gets us our 1,100 ft elevation gain. It will be approx 3 miles total distance. 
Expect at least 1-1.5 hrs to complete.
Patches will be awarded at the end.  

https://www.signupgenius.com/go/10C0E4DA4AF2BA0F85-65313091-f3thefort

Event Link

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