Be Consistent with Da Bell

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WARMUP: Some warm up included
SSHs
Lunge KB twist
Low slow squat
Reverse Lunge walk
Merkins
Moroccan Nigjt Clubs
Hill Billy walkers
ImperialWalkers
Sumo squats
Mosey
THE THANG:
Tabata
4 rounds 20 seconds each
Good mornings
Swings
Cleans
Overhead Press
Tri extension
Bent row
Curls
Merkins
Between each round take a lap around islands

MARY:
Wrap up with 6 exercises of Mary
LBCs
Hello Dolly’s
Flutters
Dying Cockroaches
Airborne hip moves
Big boys
ANNOUNCEMENTS:
COT:

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SubstiQ Ladder

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WARMUP: Imperial Walker, Hillbilly Walker, Moroccan Night Club, Low Slow Squat
THE THANG: Ladder of Pain: go as far as you can maintaining proper form
MARY:
ANNOUNCEMENTS:
COT:

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Tabata Run

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WARMUP: SSH, HW, IW, Quick Stretch
THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4 rounds around the Kingslet property.
MARY: no time
ANNOUNCEMENTS:
COT: Closed in prayer

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🚨 Leaders on the Links Golf Tournament 10/28/2024 At 1:30PM 🚨

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Ready to hit the greens and support an incredible cause? The Leaders on the Links Golf Tournament is happening at Fort Mill Golf Club on October 28th, and we want YOU to be part of it! All proceeds will benefit the Children’s Attention Home and the F3 Fort Mill Community Scholarship—two amazing organizations making a real difference in our community.

⏰ Don’t wait—team registration is $500, but after 10/21, fees go up to $600. Get your team locked in now!

🏌️‍♂️ Sponsorships Available (deadline 10/14):

  • Hole Sponsor: $150 – Custom sign at one of the holes.
  • Silver Sponsor: $300 – Custom sign at one of the holes + banner recognition at the event.
  • Gold Sponsor: $600 – 1 golf team (4 players) + custom sign at one of the holes + banner recognition.
  • Platinum Sponsor: $1,000 – 2 golf teams (8 players) + custom sign at one of the holes + banner recognition + special recognition at the check presentation + social media shoutouts.

🎁 We need your help! We’re also looking for raffle prize donations—every contribution counts toward making this event a big success!

📅 Mark the date:
🗓 October 28th
📍 Fort Mill Golf Club

🔗 Register or sponsor today at https://givebutter.com/leadersonthelinks before spots fill up and prices increase!

🔗Looking to volunteer?  Sign up at https://www.signupgenius.com/go/10C0449A4A72CA1FF2-51495425-f3golf#/

Don’t miss out—get involved, have some fun, and make a difference for Children’s Attention Home and the F3 Fort Mill Community Scholarship! 💥

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Iron Pax 2024 Week 1 – Friday

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WARMUP:
Run to dropoff area:
15 SSH IC
10 Windmills
15 Low Slow Squat IC
15 Cherry Pickers IC

Mosey into parking lot:
15 Imperial Walker IC
15 Hillbilly Walker IC

Mosey back to start:
3 Burpees OYO

THE THANG:
Iron Pax 2024 Week 1

Finished early:
2 rounds at the pullup bars
Partner Work:
P1 – 5 Burpee Pull-ups
P2 – Wall Sit

MARY:
15 Flutters IC
15 Hello Dolly IC
20 LBC IC
15 BBS IC

ANNOUNCEMENTS:
12 Year Convergence

COT:
Show To Know

The question we all want to know is, who will be the first to notice the “additions” to the backblasts that have been taking place…??? :dh:

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Laughing Gorilla

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WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day)

THE THANG:
Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1.
Russian swing (to shoulder), American swinging (all the way overhead), and then toss to catch for a goblet squat, toss up again to catch to squat down to put KB down on ground.

Amuse Bouche: Partner Lat Raises (using Rope through Bell handle) – 15 IC. Ideal = 2… we did have a triangle w/ 3 that worked fine.

Main Course – Partner WORK (stations by weight). Partner Nur’s up hill, Crawl-bear/lunge-walk back down….. PLANK UNTIL 6 is up before Rotating.
Round 1a (light): Windmills w/ 2 KB
1b (medium): 2KB Renegade Rows
1c (heavy): Gorilla :gorilla: Rows, (noises encouraged)
MOT for Partner (up hill to speedbump): Partner Nur’s UP hill, Crawl-bear/lunge-walk back DOWN

Round 2a (Light): 2KB Clean & press
2b (medium): Squat & 2x OH Thrust
2c (heavy): lt. Lawnmower pulls
MOT: Lunge Walk UP / Crab-walk DOWN

There was a Round 3 planned (along with Dessert)… but the clock precluded this sadly…. At least there were leftovers for another meal.

MARY: Flutter Presses, Am. Hammers

ANNOUNCEMENTS: Convergence 9/28 among others

COT: Held… raised those Said & Unsaid

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Freewheel Burning, Slowburning

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WARMUP: yes

accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats

Jack Webb
Mahktar N’Diayes

A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles

some dynamic warm down across the parking lot

a few minutes of proper Mary

10 counts and 10 counts and 0 burpees, like a proper moderate

345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)

Thanks to PeachStand for accepting my humble fill-in

Looks like we made it,

Barry Manilow

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B.O.M.B.

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WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.

Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups

Video evidence was previously posted.

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