Polygon of Pain

Leave a comment

WARMUP:
– Quick lap around the parking lot
– COP – SSH, Windmill, MNC, Cherry Pickers, Merkin and Plank

THE THANG:
Polygon of Pain – Using the outer perimeter of the parking lot (roughly shaped like a pentagon), complete exercises with ascending reps (5 – 10 – 15 – 20 – 25) at each of the 5 stations…totaling 75 reps on each lap.
– Lap 1: Burpee
– Lap 2: CDD
– Lap 3: Jump Squat
– Lap 4: American Hammer
– Lap 5: Dips
– Lap 6: Overhead Clap
– Lap 7: Lunge
– Lap 8: LBC
– Lap 9: Merkin
– Lap 10: Shoulder Tap
– Lap 11: BBSU
– Lap 12: WAM

TClap |
0

The way things were

Leave a comment

This Weinke was stolen from @Anchorman
Do day one, run around medical building.
Plank for 6.
Do day two, day one then around the building, etc

1 Donkey Kick
2 WAM
3 Jumping Lunges
4 Merkins
5 Squats
6 Burpees
7 Bombjacks
8 Sumo Squats
9 CDD
10 Flutters IC
11 Monkey Humpers
12 Diamond Merkins

During Plank we got to hear about each PAX’s favorite place from where they grew up that was still there last time they went back. Slash and I had a bit of back-n-forth because the Greenway wasn’t really here when we were growing up and so much has changed in Fort Mill. Plus we both lamented Tony’s Pizza burning down.

@Cheddah- Jones Donuts
@Weezer- Al’s Fries
@OldBay- Breaker’s Pool Hall
@Mainframe- Texas Tavern
@Cyclops- Alfee’s Pizza
@JWOW- Vinny’s Pizzarama
@dilbert – Baseball Field
@Change Order- Intercoastal Waterway
@Flounder- Mosquitoes (WTH? Your favorite?)
@Esso- The Complex
@Slash- Village Pizza
@Shady- Sweet Sensations ice cream (and massage parlor?)
@Band Camp- Bartlett Tree Farm

An honor to lead.

TClap |
0

Valentine’s Day at Currahee

Leave a comment

WARMUP:
– LSS
– Windmills
– Cherry Pickers
– Merkins
– Plank
– Down Dog
– Up Dog
THE THANG:

Utilized the outer drive/loop around the school (.55 mi).

Lap 1 – Three pain stations during the lap.
Station 1 (Large South parking lot):
– 20 high pulls
– 25 ruck curls
– 20 ruck swings
– 25 ruck rows
Station 2 (East drive by Gold Hill Rd)
– 25 squats (ruck on)
– 25 flutter press
– 15 ruck ground to overhead
– 20 tricep extension
Station 3 (NE lot by baseball field)
– 15 merkin (ruck on)
– 20 mountain climbers (ruck on)

Lap 2 – No pain stations
– alternate overhead and front carry (no straps)

Rinse and repeat

TClap |
0

Tabata and Talk

Leave a comment

WARMUP: Various Calisthenics
THE THANG: 6 rounds of Tabata (5-1min exercises) targeting upper body, core, Lower Body, and Total Body with
MARY: Various Ab Exercises
ANNOUNCEMENTS: Bethel Mens Shelter and Kenya Charity Drive (see Poppins for Details)
COT: Prayer Request for Kaisers Friends who were displaced by Home Fire 🔥.

TClap |
0

Flight Plan

Leave a comment

14 at Flight Plan ran the Baxter loops. Nice work.

Burpees for BBQ is this Saturday. Clown car plans are being made. Wegmans has details.

Praises for great weekend reports, some visited moms with their siblings. Great fellowship opportunities.

Prayers for job searches, kids decisions.

Interested in Qing at Flight Plan? Shoot me a dm.

TClap |
0

What’s the fun in tapering

Leave a comment

WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

TClap |
0

The Slog at JWEP

Leave a comment

It was a wet/sloppy day in The Fort, but fear not, the firey mumble chatter warmed our souls.

Warmup:
Side Straddle Hops
Cherry Pickers
Windmills (Trucker Approved)
The Polish Mating Dance🕺
Merkins
Dying Cockroaches

The Thang:
Grab you backpack and mosey down yonder to the Church for some Dora.
Partner 1: Figure 8 running pattern on the stairs.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Head back towards JWEP for some more pain. Mode of transportation was a Jack Webb – 4 Bearcrawls and 1 Carolina Dry Doc until you get to 40-10.

At the top of the Hill next to JWEP we did crazy 8’s. The top of the hill 7 burpees, the bottom of the hill 1 Merkin. You know the drill…Finish at 1 Burpee and 7 Merkins.

We Moseyed over to the JWEP pavilion for two rounds of Webb Jacks.
1. 4 Overhead Claps and 1 Merkins until you get to 40-10.
2. 4 Squats and 1 Monkey Humper until you get to 40-10.

COT commenced at the JWEP Pavilion for announcements/prayers/praises.

-JWOW

TClap |
0

AMRAP 4 Autism – F3 Nation

Leave a comment

B.L.U.F.

AMRAP 4 Autism – F3 Nation is a fitness charity event designed to increase awareness, build and strengthen community and make a positive impact in the lives of children and families effected by autism.  This pre-blast is written for Regions across the Nation to facilitate the event with their local Pax.  All that’s needed to get started is a local event Q willing to lead.  Is that YOU?

The Why:

As this is being written today the rate of diagnosis for Autism Spectrum Disorder is 1 in 44.  This rate increases with boys (our current and future PAX) to 1 in 26.  ASD is one of the most commonly diagnosed developmental disorders in the world and also one of the least understood.  This is YHC’s story – my son Noah was diagnosed in 2021 and since then our world has flipped upside down.  I knew very little of what autism was, what the effects to Noah would be or the extremely high cost of therapy and the burden/stress that would bring to us as a family.  Autism has no cure, it is forever a part of the lives of those diagnosed and their families.  Early intervention affords the best opportunity to support healthy development and deliver better results across the lifespan.  The average cost of therapy is $60,000 per year and can increase up to $200,000 without insurance.   Autism Strong Foundation is a non-profit who started AMRAP 4 Autism in 2013 to provide a strong community, support and most importantly hope for the autism community.  All funds raised through Autism Strong are mindfully donated to the autism community in a way that will make the greatest impact; connecting families and children to the resources they desperately need.  YHC is honored and excited to bring this fitness charity event to F3 and with the help of the Pax expand the impact to the community as only F3 can!  Through this event we will raise awareness, strengthen the community by connecting those effected with autism to Autism Strong Foundation and the resources they need, and make in IMPACT through our giving and doing what we do best…a #snottwoggler of a workout.

The What

This will be a 4-6 week campaign across F3 Nation and culminating in local AMRAP 4 Autism workouts – predefined and intentional to get the most of the PAX and honor the autism community – in the month of April (anytime that works for the Pax/Q) in conjunction with Autism Awareness Month.  Each region will have a designated fundraising page within the Give Lively platform and facilitated by Autism Strong Foundation.  The local A4A Q’s are encouraged to come up with creative fundraising methods as well as message THE WHY of Autism Strong Foundation and their own personal story in order to encourage PAX to give and expand our impact.  Autism Strong Foundation is based in Charlotte and services Mecklenburg County and the 6 bordering counties (Union, Cabarrus, Iredell, Lincoln, Gaston and York (SC)) through the Landon’s Hope Scholarship which provides complete coverage for therapy services for scholarship recipients.  The foundation also services all residents in North Carolina with an autism diagnosis through Autism Summer Camp Scholarships to Camp Royall (no maximum age limit).  If your region is outside of this served area we will partner with you to make sure the funds raised go directly back to the autism community in your area (through direct scholarship for a pre-determined recipient or another local organization serving the autism community).  Bottom line – we will figure it out to ensure funds are mindfully distributed to make the most impact.

The How

A4A “Game plan” developed for local Q’s to utilize – other than the workout, fundraising page and the T-shirt’s, local Q’s are FREED TO LEAD

A4A Game plan to Include:

    • AMRAP workout – 4/5 exercises, 54 reps, 32 minutes, AMRAP with coupon, partner or OYO
    • Give Lively fundraising page through ASF – for regions outside of ASF reach there are options for directing funds based on need of local PAX
    • “Day Of” logistics support – “tips and tricks” to make AMRAP day smooth
    • Communication channel for local Q’s to get help and share what is/isn’t working
    • MudGear T-shirt pre-order will open mid/late March
    • Fundraising ideas to help increase the impact
    • More helpful stuff as YHC or others think of it…

For more details or to answer any questions or to get started reach out to YHC through the below contact information!

Blake Faucette (F3 – Divac from The Fort Region)

847-544-8997

ablake.faucette@gmail.com

 

TClap |
0

Pancakes with Scrambled Eggs and Bacon

Leave a comment

Average age, 49, a bit young for my Q’s.
The youngster, Ruby Slippers let the way, followed by … everyone, he lead the way.
Soup To Nuts was notably near the front of the pack. Yes, he is the guy that delivers that huge Uline catalog to your mailbox every month.
YHC was the sweeper, apparently that is another way of say you are last, who knew.
The Thang:
We started with a short mosey to the Sugar Creek Elementary back lot, mostly for the light, I’m scared of the dark.
7 minutes of warm-up, windmill, SSH, other stuff. When we did the Hillbilly Walker, the mumble chatter was about Tennessee, OK South Carolinians.
Then back to the top of the hill. The board said 5-10-15-20 of each exercise, 5 at the top, same 5 at the bottom, 5-10 and the top, 5-10 at the bottom, and so on. There was also extra credit when you were done, for fast guys, I’m looking at you Ruby Slippers.
Some did burpees, some put their hands on the curb and did bunny hops, it was cute. I’ll grade YHC with a C- on burpees, done, was all of them with about 1/2 of them correct-ish and 1/2 – 1/2 arsed.
Other stuff, super hard core, liver eater stuff, jump squats, merkins, shoulder taps, pull-ups, you know. Just kidding, I’ve never done a pull-up in my life.
There was a lively discussion about counting, apparently touching one shoulder is a complete shoulder tap, who knew. I guess next time we just touch the left should 20 times and call it a day.
Then some curb and bear crawl stuff
Then the board flipped, another set of 5-10-15-20. This time we did not accumulate, but did go up and down the hill with only one exercise each trip.
That is about all we had time for, YHC was sweaty and hot as balls, dang weather is saweeet!
Return to Mary was 1.2 exercises and the clock struck 6.

Right about now, Saw Dust is under the knife for a toe deal, send prayers his way. Next week he will be hitting abs on a yoga mat at an undisclosed location … if you see him, join him for an LBC.

This was my first trip to Varsity, makes me want to change up the schedule, good so see some faces that I normally do not see.

Looks like we made it,
Barry Manilow

TClap |
0

Friday Push

Leave a comment

WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.

TClap |
0