Tom Hall WOD

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Thomas Lee Hall was the son of Fort Mill Mayor, William Lee Hall. He gave his life in WW1. Here’s the Citation from his Congressional Medal of Honor:

Having overcome two machine-gun nests under his skillful leadership, Sgt. Hall’s platoon was stopped 800 yards from its final objective by machine-gun fire of particular intensity. Ordering his men to take cover in a sunken road, he advanced alone on the enemy machine-gun post and killed five members of the crew with his bayonet and thereby made possible the further advance of the line. While attacking another machine-gun nest later in the day this gallant soldier was mortally wounded.

The main part of HWY 160 through Fort Mill was renamed from “[John Wilkes] Booth Street” to “Tom Hall Street.” His heroic deeds helped our town move on from its secessionist past.

Warmup:
SSH
IW
HW
Mosey
118 Swings w/ cinder block
30 Squats w/ Block overhead
30 Merkins
(Sgt Hall was in COMPANY G of the Army’s 118TH INFANTRY, 30TH DIVISION)

Laps in front of sugar creek
One lap – just mosey (Sgt. Hall survived the first attack on the German position)
One lap – bear crawl/lunge walk/block carry (Sgt. Hall’s second attack was the one that took his life)

After each of the two laps, we sprinted the hill alone to honor Sgt Hall ordering his men to stay behind and advancing solo to take the German machine gun positions. At the pull-up bars: 5 pull-ups, 5 knees to chest, 5 L leg raises. 5 manmakers back down at the bottom of the hill for the 5 Germans he killed at bayonet point.

Rinse and repeat. We sprinted the hill 3 times.

COT

Welcome FNGs Easy A & Portal

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Superman made me do it

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WARMUP:

Windmills
Cherry pickers
Low and slow squats
“Hold”
MNCs so Cyclops

“Recover”

Plank
downward dogs
Upward dogs
“Hold”
Merkins
Peter Parker’s

“Recover”

THE THANG:

Mosey to side of pike building

Bear craw under awning allllll the way down

Mosey to half wall

30 Dips
30 Derkins
30 step ups

Mosey to park
Jack Webb (5 rounds)
Mike Tyson’s
Chin ups

Chin ups to failure OYO

Mosey around park- counter clockwise
Every bench complete the following:

15 air squats
10 calf raises
5 flying squirrels

7 or 8 benches were passed on way to pavilion
Under pavilion

Wall sits while 6 comes in

Take turns burpee broad jumping to end of stage and run back to wall

Started with Dora but then modified to group work for time management sake we had important work to do

50 J-Los

30
Calf raises
30
Pigeon toe calf raises

50 flutters (4 count in unison)

Mosey all the way to Kimbrells furniture store to complete monkey humpers tears facing inside Kimbrells where Cicada was supposed to be setting up a men’s breakfast.

MARY:

Stretches and a couple rounds of Mary

Freddy mercuries
Box cutters
LBCs

ANNOUNCEMENTS: newsletter
COT: shared letter from F3 Safari

Good morning my brother.
My name is Phelix Obuya (F3 Safari), born and raised in Kenya. Iwas born in abject poverty to an extent that we rarely had two meals. I wore my first pair of shoes when going to High school. Iwas born in a family of 7 but 5 of us died, my late dad included, therefore it is my 78 year old mum, my brother Chris and I who are alive. Am 48 years old and have been a member of F3 since 2020.
I hold 2 Master Degrees in Strategic Management and Community Studies and have worked with diverse organizations. Chaplain Steven Hubbard and I founded a Foundation and got it incorporated in Kenya this year. Damien’s Hope Foundation as it is called follows the ethos of the late St. Damien of Molocai, a Belgium Catholic priest who died while serving lepers. We therefore are dedicated to work with the “modern day lepers” who are needy and aren’t capable of meeting their basic needs in the society.
Damien’s Hope doesn’t have any kind of funding at the moment but we rely on personal contributions and goodwill.I do my apostolate on foot because many times I never have even cash to pay for transport. Having gone through very tough times in life moved me to found Damien’s Hope Foundation,
The reason am writing this mail is to sincerely thank you, Brother Patrick Lloyd, Fort Mill AO, Lake Wylie AO and Rock Hill AO plus any other person of goodwill who mobilized clothes, shoes and all the beautiful and valuable items that were received with gratitude to support our local F3 members and the needy in this community.
Allow me to conclude that by quoting from the Gospel of Mathew 25:35-40 that whatever you did, it was Jesus who benefited through your amazing support. We have received even some financial contribution that has always been handy in providing food and transportation to the pax who do not have any source of income and I always say, “Glory Be to God.”
Without taking much of your time let me take this humble opportunity on behalf of F3, Langata Kenya to THANK YOU FROM THE BOTTOM OF MY HEART FOR THE GREAT WORK AND SERVICE TO THE NEEDY.
Never leave no man behind, don’t leave a man where you found him.
Be blessed.
Your humble Brother,
Phelix (Safari)

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Cuomo GC 12/13 backblast

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WARMUP: mosey, windmill, Moroccan NCs, SSH, hillbilly walkers
THE THANG: 4 corners w/ Cindy’s. Cindy exercises: rifle carry, murder bunnies, thrusters, curls, swings, & bent over rows. Partner work, Dora style.
MARY:
ANNOUNCEMENTS: Christmas party, read your news letter.
COT: families during holidays, prayers for Cuomo’s mother.

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The Beaver and Eleanor Tea Party

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Boston Tea Party inspired workout for Varsity.
Started with a mosey run to parking spot “17” and did:
SH (15x I/C)
Windmills (8x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)
Run to parking spot “73” and did:
Low slow squat (10x I/C)
Big arm circles fwd/bkwd
Peter Parkers
Plank stretches

Run to the pull up bars and deliver the Boston Tea Party story (see end of BB).
342 crates of tea tossed overboard, therefore we did:
3 pullups then remain on the bar and do 4 toes2bar, still hang and do another 2 pullups
Plank rest for the six
Repeat the 3-4-2
Plank rest for the six
Repeat the 3-4-2

Grab a cindy and go to the street. Pax circle up and do exercise called out with the cindy while a pax runs down to the stop sign with the slam ball and then TOSSES THE TEA (slam ball).
Return with ball and next pax cycles in to toss the tea. We did:
Curls, KB Swings, OH presses, goblet squats, bent over rows, Kaiser grips

Cindy blocks down, all pax wall sit. Pass the slam ball up/down the line; PASS THE TEA (as in I’d like to toss it overboard).

Since Varsity usually includes a broga segment, we did some deep stretching. Up dogs, down dogs, pickle pointers, piriformis stretches.

Recover, back to the cindy’s. Pax were to do 15 manmakers, but received/earned a reduction for naming the three ships involved in the Boston Tea Party, and naming the three cities where the British East India ships were forced to turn around and never got to dock. Six deductions possible, pax got five right. Thus did TEN manmakers.

Blocks back. COT.
Four mins of Mary.
Fini.

Boston Tea Party, the Harry Carry abridged version:
Tea Act in May 1773 gave the British East India Tea Company a price advantage in the tea market, and the duty was to paid when cargo was unloaded in the American Colonies. Problem was the British tea was going to be cheaper than the smuggled tea (Dutch stuff) the American colonists were dealing…so the Americans were pissed about the taxation w/o representation and the potential of losing their own side hussle.
New York, Philly, and Charleston each had British East India Tea Co ships inbound, but the Colonists made an offer the consignees in those harbors could not refuse. Those ships never got to these three cities and turned around back to England.
Boston was different: The governor there was a big-time loyalist and his two sons were consignees. When three British East India Tea Co ships (Dartmouth, Eleanor, and the BEAVER) got to Boston, the colonists had to act fast before the cargo could be unloaded. At a big town-hall meeting, things got a little crazy and before the night was over 342 crates of British East India tea was in the drink.
For the manmaker deductions, the pax got New York, Philly and Charleston right, as well as the ships Dartmouth and Beaver (hmm, wonder why), but they forgot the Eleanor!

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Growing in the Rain

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WARMUP:
– mosey to moderate cover
– SSH / IW / CP
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 12/24 with 1 lap after each lap. Wall jump optional.
1: Burpees (12) / squats (24)
2: Inch worms (12) / SSH (24)
3: Merkins (12) / Big Boys (24)
4: J-Lo (12 – 1:1) / Dips (24)
5: Carolina Honeymooner (12) / A-Hammer (24 – 1:1)
6: Russian Kicks (12 – 1:1) / Superman (24)
–> rinse and repeat
MARY:
– mosey back to COT and don’t forget to pick up the 6
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Trail run at the Whitewater Center

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The kids are off school and we need to get on some trails. The Nash van is making a trip to the Whitewater Center on Thursday morning to run some trails. Leo and Half Tights are leading a group on a 9 mile route(same one as the CRC Trail race) and I will be leading a shorter 5-ish mile route. I have room in my van and a parking pass so plan to hop in and ride the big black bus up there. Meet in Kingsley at 0745. Message me for details.

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12 Days of Christmas

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WARMUP:

Windmills (sloooow)
Imperial walkers
Hillbilly walkers
Plank
Upward dog
Downward dog
Merkins
Peter Parker’s
Upward dog
Downward dog
Wide arm merkins

THE THANG:

Mosey to pull up bars, had board set up with 12 days of Christmas…

Start with first day of Christmas, run to bottom of hill come back and do first and second day, so on and so forth

Exercises
Kraken burpee
Knee tar jai
Sumo squats
Cindy press
Toes to bar
Diamond merkins
Calf raises
Man makers
Flutters
Hello dollys
Freddy mercurys
Monkey humpers

MARY:
No need
ANNOUNCEMENTS:
Christmas party, dam to dam

COT:
Discussion about patience and God’s timing, other prayers, had to be there

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