WARMUP: No
THE THANG: Neff
Left on Dudley
Left on Suffolk
Right on Charlton
Straight on Nelles
Left on Dudley
Repeat
Finish right on Dudley
Right on Neff
COT
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 10 SSH / Pogo Hops
THE THANG: Mosey to track at FCMS
.5 Mile warmup
3 minute high plank
200 toe taps
100 big boys
1 minute side plank pulse each side
1 minute flutter
Missed back
MARY: No time
ANNOUNCEMENTS: newsletter
COT: families
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins
Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:
WARMUP: Reviewed the running route
THE THANG: 4.18 mile route around Downtown Fort Mill
MARY: She doesn't like to run
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
SSHs, IWs, WMs, Plank
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: hand release merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: LBCs, then bear crawl to center of basketball court and do 5 burpees (sandbags available for extra credit)
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX rode anyway.
We opened with the Warm-O-Rama: a ruck mosey lap, then SSH, Imperial Walkers, Hillbilly Walkers, and CASBAH #2s. Standard prep, same as the colonists drilling on the green before the shot heard round the world.
Then came The Midnight Ride: forty yards out, full ruck, full send — squat jumps, burpees as the toll for stopping, and a recovery lap before going again. With the soup we were moving through, we added an extra lap between rounds, and got 3 in before the conditions had their say.
We closed with 5 minutes of Mary. @U5MQ8FHV0 called an audible and got us some ruck on merkins mixed in to finish what the humidity didn’t take out of us first.
Three rounds, soaked through, lungs working overtime against air that didn’t want to cooperate. Nobody showed up for perfect conditions this morning — they showed up anyway, same as 1775. That’s the rep that counts.
COT: Independence Day convergence at CRHS, Bethel Men’s Shelter. Prayers for travel and recovery.
Until next time — ride hard, ruck heavy, and never miss a bell.
Pollo Hermano, out.👊💥🇺🇸
WARMUP:
20 windmill
20 cherry pickers
20 imperial walkers
20 low and slow
THE THANG:
Mosey to the basketball court
20 count downward dawg
20 count high plank
20 LBC
Down and back
3 rounds
Mosey to the wall
Wall sit
Lunges
Burpees
Wall ball
MARY: Big boys, flutter, more LBC
ANNOUNCEMENTS: Bethel
COT: Family and Health
WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.
3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees
After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.
ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.
COT: payers for people dealing with loss, sickness, and surgeries.
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises
THE THANG:
Mosey to playground and pick a partner for Dora
100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur
Mosey to picnic WEP area and pick new partner
Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees
Mosey to FM Town Hall picnic area
Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more
Mosey home
MARY: Included in Dora series
ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time
COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.
Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!
Appreciate the contributions of all throughout the workout and in COT!
Thanks for the invite JWOW! You were missed.
#KeepPosting