Smokin Tour of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Broga, Strawberry Pickers, and Imperial Walkers
THE THANG: Mosey to four corners by church. Performed exercises at four corners at end of each street being 10 reps of Merkins, Squats, Big Boy Sit Ups, and Mountain Climbers with 1 Burpee when coming back to four corners. Completed 2 rounds of each exercise with 3.5 miles.
MARY: Didn’t have enough time.
ANNOUNCEMENTS: Friday Convergence, Stuff the Bus, and HIM Camp
COT: Prayers and Praises

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DORA with a View

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WARMUP: 4 different tour stops X 3 exercises in preparation

THE THANG: DORA with a View by the historic Millstone in downtown FM. In spirit of tradition we performed the traditional DORA- 100 Merkins, 200, Squats, 300, LBC’s. Partner lunge walked the Milestone steps & ran to 3rd light pole in between.

ANNOUNCEMENTS: Convergence, stuff the bus, bourbon tasting in the fall

COT: prayers for marriages, and being the best man we can, families that are growing, children going off to college,

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A Mountain of Cards

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WARMUP: A short jog followed by an equally short nur. Some stretching movements.
THE THANG: Deck of cards:
Diamonds: Merkins
Spades: Bent Over Rows
Hearts: Curls
Clubs: Flutter Kicks w/ Press (in cadence)
4 other cards: 300m run/jog
About 12 cards in, a man (Joe) appeared in the gloom inquiring about a workout groom he read about online. He has friends that do F3 up in the Huntersville area. Joe is now known as Walk-On for obvious reasons.
With the extra time:
Suitcase carry 100yds
5 Man Makers
10 Really good squats
Suitcase carry 100yds
Thrusters
MARY: Mixed throughout
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle and we named Walk-On

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What do you call a Kitchen sink filled with sand?

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WARMUP:
Worked our way around the school drop off lane stopping along the way with the following:
SSH, low slow squats, tempo merkins, toy soldiers, butt kickers, high knees and windmills
THE THANG:
Carried sandbags down to amphitheater where we did the following:

From the bottom each pax had a sandbag or rock.
Man makers with sandbag toss up to the third level
20 squats with coupons
Man makers with toss
20 squats with coupons
Clean and press then toss sandbag up to third level
15 deadlifts
Clean and press with toss
15 deadlifts
MARY:
Airborne hip specials
ANNOUNCEMENTS:
Stuff the bus on Saturday
Convergence on Friday, bring school supplies
Dam to Dam fundraisers start in Sept
COT:

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4 Station Accumulators

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WARMUP:
Mosey toward tennis courts along back of campus, stopping periodically for:
– SSH
– Imperial Walkers
– Mountain Climbers

THE THANG:
4-station circuit set up that included climbing seating outside the tennis courts. Same exercise (or set of exercises) done at each station in the circuit. We did a total of 9 rounds:

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks (4-count)
Round 6 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 7 – 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 8 – 4 merkins, 5 plank jacks
Round 9 – 5 plank jacks

For the Larry Birds, box cutters were done at the end of each round until the 6 was in.

Thanks Fogerty for the opportunity to lead.

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Flip #3

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WARMUP: Mosey through amphitheater to the front; 20 – IW, HW, SSH, CP

THE THANG: back by popular demand: the randomizers!

Mosey up the hill
20 curls, overhead presses, Tri extension, goblet squats (it is a gear AO)

Mosey up the hill
Randomizer games

Rinse. Repeat x 3

MARY: She might have been with the FIA out back

ANNOUNCEMENTS: Convergence, stuff the bus, Bethel Mens Shelter. Read your newsletter.

COT: Praise – @beaker’s son stuttering less
Pray for family of Pastor Don Love in this time following his going home last week.

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NFL & College Pick’em Sign-ups

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NFL & College Pick’em is back

You may sign up for one or both of them

College Football cost $28 ($16 from every entry goes to F3 Fort Mill Scholarship fund) Week 1 starts Sept 2nd ; last day to sign up will be Sept 1st

NFL Football cost $36 ($21 from every entry goes to F3 Fort Mill Scholarship fund) Week 1 starts Sept 7th ; last day to sign up will be Sept 6th

$64 will cover both leagues

Pick the winner of each match-up (no spreads) Both leagues at set to Confidence Mode, where game you feel the most confident in winning will be rank highest and the game you are not so sure about lowest.

Payouts 80/20 – 1st/2nd

Both pick’ems will be run through ESPN

No bonus points this year like we did last season for EH’ing, Community Services, Trash Pick Up…etc .

Your worst week / lowest scoring week will be dropped from your overall score.

Send Venmo payment to @Bigfoot911, last four of phone# 7756 . Send me a Slack message once you’ve done so and I’ll send you a link to sign up

As an added bonus, this 2nd F activity will be part of Hanging with Stang starting Thursday, Sept 7th through Jan 7th, where we’ll take the first few minutes to talk about sports and then a short discussion on various topics like: Taking Risks, Control, Gut Feel, Perception vs. Reality, Adaptability…and many more.

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Dam to Dam 2024 – Preblast

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The mission of F3 involves the invigoration of male community leadership. This leadership leads to impact and influence within our community. Consistent with this mission, F3 the Fort has impacted our community over the past 4 years through our fundraising efforts tied to the Dam 2 Dam relay. In total, we have raised over $100,000 towards Harlans Heroes, St. Jude, Autism Strong, Defend the Fatherless as well as created a scholarship for local high school seniors at all 3 schools in the Fort Mill area.

This year, we are requesting your support by participating in the Dam 2 Dam relay which will be held on Saturday, February 17th. The relay consists of 100km run from Lake Murray Dam to Lake Greenwood Dam and can include 4-6 runners. Registration will open on September 1st at 7 AM and will likely be sold out by 8 AM so there is a high sense of urgency. Below is the link to the website where you can find the registration:

https://damtodamrelay.com

Our goal is to raise $50,000 to support the ongoing local F3 scholarships as well as an additional local charity yet to be identified (Coming soon). To meet this goal, we have the following planned events:

September – TBD

October – TBD

November – BBQ and Bourbon 11/10/23

December – Shanking with Stang

January – Dam 2 Dam Bar 10k

There will be more details to follow via Slack. Please reach out if you have any questions or ideas to support. Look forward to continuing to impact our community!

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