S2S meets the coach’s box

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WARMUP: rucks up
THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear.
Quick warmup led by Badlands: circled up for SSH, WM, IW, MNC, LSS all IC. We brought 3 sandbags and 6 rucks to the party so we utilized them in a mini-DORA. Instructions were a little mixed up at the beginning because we ended up with 5 groups of 3 PAX… bottom of the hill: 50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck 100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck 150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck, for the final movement we split into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill

Time to head back to COT, another 0.75 miles to go.
MARY: broga and stretches.
ANNOUNCEMENTS: Manion hero Ruck on 9/14.
COT: stays in cot

Tinsel out…

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Blocks and Hills

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There were three at the Badger this morning. Disclaimer – It’s been a while since I Q’d here, modify if necessary.
Warm-ups – SSHs, Windmills, Imperial Walkers, MNCs
Next, we made our way to the Pull-up bars and grabbed a cindy. 11s, 10 pull-ups, 1 squat thrushers and run down the hill and back up, rinse and repeat -1 pull-ups, +1 Thrusters.
Next, we moseyed to the stop sign near the bus line. Overhead cindy carry stopping at each tree for +1 man-makers (Four trees in total).
Took a couple steps to the main parking lot. One farmer carried two cindies, once shoulder carried one cindy, the other ran to the next lightpost, 5 merkins and return to switch out with the other pax. We snaked around the whole parking lot and returned to the pull up bars for three rounds of curls, bent over rows and run down the hill.
Back to COT.

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Hills, hills, hills

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WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:

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Searching for Hills at The Biscuit

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WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth

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Bubbles short run

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WARMUP: 20 side Stratal hop, mosey to loco
THE THANG: partner Dora: 100 merkins, 200 big boys, 300 flutters. Ab circle: flutters, hello Dollie’s, box cutters, big boys, lbc. Up down sprints 10x return to cot
MARY: around the circle group Q
ANNOUNCEMENTS:
COT:

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Sundae Ruck 2024

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WHAT:   On Saturday September 21st at 4PM come out to Sofrito’s hood for the inaugural Sundae Ruck !  We will use all modes of transport via the Little Sugar Creek Greenway for a Pit Stop at Carolina Scoops in downtown Pineville for some ice cream and head back!  Roughly 2.5 Miles one way!  This will be a family affair M & 2.0 friendly event.  Bring out your bicycles, skates, scooters, rucks and dogs.

WHY:   F3 has changed my life!  Our kiddos and families should get a chance to meet the brothers we hang out with, lean on with, and have become our extended family.
We will launch from Sugar Creek Greenway entrance on my street.  3106 Gilroy Drive , Indian Land

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Four corners and dropped passes

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WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers
THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of plank jacks, mountain climbers, shoulder taps, Supermans. Rinse and repeat with 8/16/32 reps.
Mozy to parking lot for four corners. Broken out by upper body, lower body, abs, and everything. Corner 1: 20 reps of merkins, CDD, Plank Jacks, wide arm merkins. Full lap to get to cone #2: 20 sumo squats, calf raises, monkey jumpers, bomb jacks. Full lap to get to corner 3: 20 big boy sit-ups, American hammers, box cutters, LBCs. Full lap to corner four: 10 burpees, 20 SSH, Mountain climbers, one leg merkins.
Mozy to COT for football warmups. Pax took turns being qb with remaining pax rotating in at wide receiver. While wr ran a post, remaining pax alternated between Al Gores, Squats, Merkins, American Hammers. Each dropped pass resulted in 2 burpees. (We did more than we should have)
Final parting wisdom…the mind quits before the body does, and somehow/some way it all gets done.
MARY: not present
ANNOUNCEMENTS: too many to remember including convergence, golf, bourbon tasting
COT: Prayers and praise for fellowship, progress with 2.0s

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Smoked the “Moderate”

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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