12 days of painmas

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WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around 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 Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

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Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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Choose Your Own Adventure

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We had a great crew if vets and rookies out at Alacatraz.  This was a choose your own adventure work out.

We started with a mosey around the park with a stop every 1/3 of the lap for warm up exercises.

1st 1/3:  15 Windmill and 15 CDD  2nd 1/3:  15 Low slow squats and 15 Cherry Pickers Final 1/3:  IW x 15 and LBC x 20

Choose you own Adventure:

Start at Playground:

4 Laps Around Park, 150 Merkins, 150 Abs, 150 Dips and 50 Pull Ups

Choose your reps and your order.

The men crushed it today and we had time for some wall time.

Mosey to the Wall:   Wall Sits while each man bear crawls 15 yards and back, Balls to the Wall with 7 Count Each Man, Rinse and repeat both.

Mosey to playground for some shirtless Broga with Change Order leading the way,

I appreciate each man that came out and gave it their all.

 

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don’t eat so many chocolate cookies

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WARMUP: 100 SSH with some blatant dance moves
THE THANG: ruck shuffling between the 4 corners of the EarthFare parking lot going over what each man’s goals are for the upcoming year. Reviewed the concept of the 8 block planning tool and each man shared some personal goals for 2023. At each corner there was an exercise performed. Single leg deadlift with weighted vest or rucksack was a crowd favorite. Burpees, squats, curb squats, merkins, ruck getups, cha-cha merkins, toe taps, lunges, cross over lunges, and some more single leg deadlift.
MARY:
ANNOUNCEMENTS:
COT: Esso made a challenge to the PAX to have a plan for the first quarter of 2023. If you want to change then tell your Shieldlock and ask them to hold you accountable. It really is magical what a little accountability can do over a short period of time. Prayers for those dealing with sickness andv always for marriages. And patience during this holiday season with family.
Stay frosty my friend
OLAF

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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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