Dora the explora?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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Whetstone – The Vertical Relationship between Men

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15 Pax chose to make a downpainment on the day and learn more about Whetstone this morning at Colosseum. Rebound is leading the charge to educate the Pax on Whetstone and Shieldlock and incorporating Qs to discuss these topics. YHC was excited for the opportunity to Q and added a Blade in Maximus for additional pain and discussion.

THE THANG:

Mosey to parking lot
COP:
IWs x 10
SSH x 30
Strawberry pickers x 10
Mtn Climbers x 15
CDD x 10
Identification of those Pax currently in a Whetstone

Mosey to back lot with track

Modified Dirty McDeuce
12 burpees
12 Big Boys
12 Squats
12 Merkins
Then a lap
Round 1 = OYO, Round 2 = in cadence, Round 3 = with a partner

Mention of hypocrisy “we are all hypocrites” and goal of “audio matching the video” through accountability and Whetstone.

Hand off to Maximus

A comment about Grace (brief comment) and mosey to the playground

15 Pull-Ups while partner does Jump Squats – Flapjack then repeat

Mosey to the wall for 10 Mike Tysons on wall then 5 Muscle Ups
Repeat
15 Hand Release Merkins
5 Hand Release Merkins

Mosey back to the parking lot
Partner 1 NUR then Partner 2 American Hammers
Flapjack

Flutter Kicks with feet 12” apart
Jail break to COT
6” foot hold

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The Ballroom: Dancing the Gloom Away

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WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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Mile’s and PT

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WARMUP: Intro and light warm up as a PAX was parking. MNC, Produce Pickers and Wind Mill.
THE THANG: Started rucking up and out of the parking lot to 460 and turn right. At the light, 10 Squats. Continued down Hubert Graham stopping to do 15 Incline merkins, 20 calf raises and repeated a second time before entering the learning center parking lot. Rucks off for some curls, overhead press and flutter kicks. 10 count and a message. Remember not to focus on what you have not done but enjoy the moments when your in them.
Rucks up and repeat the 3 exercises 2 time up to 460. Over head carry to the entrance to the school.
MARY: 1 full round. LBC, X’s and O’s, dying cockroach, Pump and Rosa, ruck twists and penguin.Ended with stretching.
ANNOUNCEMENTS: Convergence
COT: Prayers for Jane and her surgery. Prayers for Noah going to camp.

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Hilly Fort Mill

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WARMUP: N/A
THE THANG:
Neff Ct. to Dudley, down to Felts. Felts down to the second entrance of Callahan making a left. Loop back around to Felts. Felts up to Thomas Knapp loop back to Dudley. Dudley to Dragon way around the backside of Dolby Bridge elementary, back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Toor de wep

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WARMUP:
Buy-in of 100 SSH and 50 Overhead presses

THE THANG:
Carry your bell to Harris Street Park. Pain stations 10 each of:
1. Swings, Chest Press, Flutters
2. Squats, Curls, American Hammers
3. Lunges, tricep extension, big boys
4. Sumo deadlift high pulls, supermen

At Harris Street Park:
line up bells on basketball court. 1 manmaker, run to other end, 1 burpee, run back and rotate KBs

20 dips
10 pullups

head back

MARY:
ANNOUNCEMENTS:
COT:

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Gardenia The Valuables

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Ran to Gardenia

Stopped along the way for merkins/squats to keep folks together

Hit Savona Trace to keep it real

At Gardenia did 5 HR merkins
Ran the Gardenia cul-du-sac: 6 burpees
Ran to the top of Gardenia: 1 bomb jack
Rinse and repeat: 5 burpees/2 bomb jacks
(Still 5 HR merkins in the middle)

Barely had time to make it back. Some may say YHC didn’t make it back by 0600, others may say that we were way early on Central time.

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Wegmans Q

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Wegmans sent us out to run to Brayden and back. 2 ruckers stayed a bit closer.

See video for the critique of Repeat’s cooking.

Prayers for Bass-O’s dad with kidney stones and Slash’s grandmother-in-law.

Praises for a beautiful day and that young Fox we saw as God shows off His creation.

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HIM Camp

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The Fort Retreat – Pre-Blast

Details:

  • Who: PAX of the Fort (This could always include an FNG…..)
  • What: “HIM Camp”
  • Why: A weekend of dirty, dangerous, and difficult things that forge bonds and accelerate us to live right and lead right. Will include specialized skilled training, retreat content campfires, and hikes in the Blue Ridge Mountains.
  • Where: CRI Base: (Clickbait’s Headquarters)
  • When: 8/11-8/13
      • Arrival window Friday, 8/11, 2-10 pm
      • Opening session at 7 pm
      • Depart Sunday, 8/13, by 10 am
  •  How:
      • Register at: https://criout.regfox.com/f3-him-camp
        • $50 fee covers cost of training sessions
      • Shieldlocks / PAX are preparing meals onsite to keep costs low.
      • Transportation OYO or group together.
      • There is an option on the registration page to join a 12-passenger van departing at 10 AM on Friday.
  • Packing List: (The facility has a dining facility, showers, Dorms, and A.C.)
      • Bedding (pillow, sheets/blankets, or sleeping bag)
      • Bathing suit
      • Sturdy shoes for hiking, flip-flops for showers
      • Backpack or Ruck
      • Water Bottle or Hydration Pack
      • Headlamp
      • Personal Snacks
      • Bug Spray

F3’s mission is to plant, grow and serve small workout groups for men to invigorate male community leadership.

Toward this end, we’re carving out time to be prepared for the challenges that may come our way, that we would lead well, serve and overcome them.

Your August 2023 Saturdays:

8/5 – Stuff the Bus
8/12 – The Fort Retreat
8/19 – Get your 2.0s ready for school on 8/21!!
8/26 – I don’t know, man. Make some decisions on your own.

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Parking Lot (TL/DR)

  • Epic workouts, hikes, and the completely unexpected.
  • Active Shooter Response Training
  • CPR and AED training
  • Continue awakening our ability to accelerate together
  • 3rd F element Qed by Kaiser
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