3 Lessons of Marcus Aurelius

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WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian

THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.

Mosey to First Baptist for lesson 2

Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.

More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.

Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3

Lesson 3 – The best revenge is to be unlike the one who performed the injury.

Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.

MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle

Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.

Honored,
Cyclops :eye:

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Merkins, Squats and Burpees oh My

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WARMUP:
Standing Ab Twist (tighten you core)
Toy soldier
Karaoke to the right
Flap Jack to the left
Bear crawl to the drain
Then LT Dan to the end of the parking lot

THE THANG:
Mosey over to the parking lot behind Dunkin

100 Merkins
Run to the end of Lake Vista Dr

200 Squats
Run to the end of Lake Vista Dr

20 Burpees
Run to the end of Lake Vista Dr

Run back to COT

MARY:

WW2 Sit ups
Worst Worst LBC’s

ANNOUNCEMENTS:
3 CSAUP’s, convergence, invergence

COT:
Prayers and praises
Sky Q knows

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3 leg tour

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WARMUP: Ditch Witch led!

THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.

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Juneteenth: there is 125lb bag somewhere

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WARMUP:
Yea, these are important

THE THANG:
Tour the campus with stops along the way:
Deadlift to Clean & Squat
Plank Pull Through
Over the Shouler
Bulgarian Split Squat
Loaded Carry with NOT 125lb bags
Thrusters

First round we did 12 and discussed duodecimal counting
Second round we did 7 and talked about the 19th of June

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14 hours and 32 minutes of daylight

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WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps
THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes of daylight today and that we should do something for/with our 2.0s or Ms.
At the “horseshoe” (looked like a sunrise to sunset) we did 14 reps of one exercise then ran the sunrise-sunset to do 32 reps. Run sunset-sunrise and repeat until all reps completed. Exercise pairings were burpees/squats, merkins/mountain climbers, big boy sit ups/Carolina dry docks, Superman’s/plank jacks, Plank jacks (oops)/LBCs, Diamond merkins/SSH, American hammers/curb dips, Windmill merkins/shoulder taps.
Mozy to picnic tables for 14/32s of step ups/dips, dips/stepups, derkins/irkins, irkins/derkins.
Mozy to field by the light tower for full field sprints. Don’t recall how many but likely about 8. 10 count between sprints then rinse and repeat.
MARY: Full body destroyer at 5:59
ANNOUNCEMENTS: Upcoming events
COT: Marriages, health

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A million reps

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WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.

50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters

MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better

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Goose’s B-Day

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WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it.

THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot past the theater. We ran the length of the lot with 3 stops along the way to perform the following exercises then repeated it on the way back. I planned for 6 rounds but we only had time for 4.
Round 1 – Burpees
Round 2 – Low Slow Squats
Round 3 – Lunges
Round 4 – Bomb Jacks

Moseyed back to the flag.

MARY: Ring of Merkins, staying in a plank position we each took turns doing Merkins until we got to 50.

ANNOUNCEMENTS: H.I.M Camp, CSUPS, read the Newsletter.
COT: Prayers for kids, parents and teachers over the summer. @cutlet foot surgery @Tron and his son Josiah. And praises from for another year and turning 49. Thankful for F3 and the blessing it has been for me.

As always it was an honor!!!

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