Hope you brought your running shoes

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WARMUP: SSH, cherry pickers, MNC, low slow squats , mosey
THE THANG: Do reps of exercise at one station, run a lap and decrease reps by 5(or10) each time around, move to next station when done
Merkins
Squats
Mike Tysons
Lunges
CDD
Hillbilly squats
MARY: American hammers till
ANNOUNCEMENTS: newsletter
COT:

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Tour De Bushwood

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WARMUP: SSH, Windmill, Morrocon NC, Cherry Pickers, and Imperial Walkers
THE THANG: Ran a complete lap around the school with the following exercises in between: Burpees, bear crawls, Merkins, Derkins, I-Merkins, Dips, Lunges, Cheese Shredder, Wall Sit, Balls to the wall, and Mountain Climbers.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Sweet Sixteen at Sweep the Leg

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Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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Bodily functions are real

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WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.

Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.

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Swings and Things

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4 men tackled swings and things at The Fort this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Mountain Climbers (IC)
-10 Plank Jacks (IC)

Mosey around the park
-15 Merkins at each swing (x8) – 120 total

Mosey to see Burpee (our F3 scarecrow) near Main
-20 Irkins, take a lap
-20 Derkins, take a lap
-20 Dips, take a lap
Jacob’s Ladder (Burpees at top of hill, run down)

Mosey to Improper Pig
-Wall sits
-10 Australian Mountain Climbers (IC)
-10 Wall Tar N’Diayes (IC)
-10 Dirty Hookups (IC)

Mosey to Fort Mill Dentistry
-15 Squats at each corner

Mosey back to WEP
-15 American Hammers at each swing (x8) – 120 total

Mosey to stage for Arkansas Loader
-Bear crawl
-10 Donkey kicks
-Bunny hops
-10 Monkey Humpers (IC)
-Frog jumps
-Crab walks

Total Mileage: 3.02

NMM
Don’t let F3 be your mistress. No matter how great F3 is, we can’t allow it to take time away from our families. Get fit, make friends, strengthen your faith, but don’t prioritize F3 over them. Don’t let F3 become your primary focus.

Aye!
IJ

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Tour of the Grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

-IJ

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Tour of the grounds

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10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

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Rocktober Finally at SlowBurn

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Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.

There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents

Anywho, some busted their butt, well done.

opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel

the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs

musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker

musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD

musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD

musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc

musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees

musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach

Thanks to Peach Stand to lead at the best AO. Yes, I said it.

Looks like we made it,

Barry Manilow

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7 Cowboys in the Gloom

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WARMUP:
Standard disclaimer and mosey around the parking lot to the center of the front soccer field for COP
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 25, merkin x 10/left and right arm and leg high/plank/mountain climber x 25/6″ recover, squat x 20, wide arm merkin x 10, peppermill x 15, freddie mercury x 25, Morrocon night club x 30ish while we walked out of the field and head to the back of the elem school.

From the field across from the playground, we split into 3 groups and did 40 yard sprints with short recovery (7 or 9 reps)

Recovery walk to the playground. 5 pullups, 10 burpees, and 15 squats. Do 5 sets.

Mosey back to the soccer field for Mary.
MARY:
Pretzel crunch x 25, Rosalita x 25, LBC x 25, Hello Dolly x 25, End with the body destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Trucker’s dad with dizzy spells, and for his new job opportunity, ST’s mom with cancer and financial challenges ahead

We had a strong group and the weather was perfect for an F3 workout. Shout out to Decibel for making the trip all the way from his home on Lake Wylie to attend my Q. It’s always a pleasure to lead such a fine group. Way to go after it today, men!

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Sometimes you eat the bear and sometimes the bear eats you

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WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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