Integrated Combat Turn-around (ICT)

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WARMUP:

SSH IC x 20
MC IC x 20
A brief simulation of the “Annual Fun Run” mosey around the parking lot to arrive at the jet to be loaded.

THE THANG:

Simulate loading AIM-9M onto F-15 C/D x4
Simulate carrying captive AIM-9M training missile between locations

FunRun continued
KB: 2-hand curl, goblet squat, tricep extension x 10 IC while team member does merkins to match

FunRun continued
20 reps from randomizer x 3

FunRun continued
Next jet to be loaded

FunRun continued
KB: same exercises only second team member does BBSU

FunRun continued
20 reps from randomizer x 3

FunRun continued
Third jet loaded
Transport simulated middle to COT

FunRun continued
20 reps from randomizer x 3

MARY: Mary was that chick we met at the bar last night, who was still a 3 even with the beer goggles. No thank you!

ANNOUNCEMENTS: READ THE NEWSLETTER. Lots going on during this D2D fund raising season.

COT: Lofting up the Branch family, at my M’s larger church, who sent Louis home Saturday and will have a memorial service this Saturday.

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Nostalgia and Fantasy Football

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WARMUP:
After a pseudo-disclaimer we took a nice
Mosey to Grace church
20 SSH
15 MNC
15 Seal Jacks
10 windmills
10 plank jacks
15 IW
15 HW
Stretching

For the main part of the workout I channeled my first ever WO I attended at the GC 3 years ago.

DORA
100 Merkins
200 squats
300 LBCs
50 diamond Merkins.

It was here where Slow Jams and I lamented our FFB teams and how terrible waivers has been lately.

Next we ran to the wall behind the Oil Express where we did 3 rounds of :

10 irkens
10 Dips
10 derkens

Then ran to the HT wall. All pax did a peoples chair then one pax would run to the other side of the alley and do 5 HR Merkins. We did this for 2x

Ran to the Bubbles and Bows Parking Lot

Did 15 Hammers 15 Flutters 15 BBS and 15 In and Outs.

Got to COT in time for 15 burpees.

Great work by all!

Thanks to Slow Jams for the call!!

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Adventure through the Isometric Inferno

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WARMUP:
Hoist three 50# sandbags on your shoulders and mosey to the office.

THE THANG:
On this adventure, we exchanged the sandbags every 75 yards ( est. ) and rotated them from shoulders, to left shoulder, right shoulder, front shoulders, waist carry and bear hug carry.
1st stop: The office – all rotated twice through a 30 dead hang on chinup bar, dip hold, plank hold, and low squat hold with rucks on and/or holding the sandbags on our shoulders.

2nd Stop – we advanced into the middle earth of the mtn bike trail in front of Gold Hill Middle and stopped and dropped the bags at some benches and cycled through rounds of a 1/2 dip hold with right leg hold crunch, then decline 1/2 merkin hold, then 1/2 dip hold with left leg hold crunch and then another decline 1/2 merkin hold.

3rd stop – we practiced teamwork in moving the sandbags across the Gold Hill nile river system and scaled the Denali like and gravel based hill to the electrical substation. We each chose a very attractive tree for 20 low slow squat row tree humpers.

Olaf drew our eyes to his exquisite trail markers along the way salvaged from historical snow plow extractions from the road.

MARY:
n/a

ANNOUNCEMENTS: Thanksgiving convergence. Olaf travelling to Waxhaw on Black Friday to pontificate on the virtues of Q Source.

COT: Prayers for a safe Halloween!

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pro tip: don’t take 2 weeks off

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WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.

THE THANG:
11s with imperial squat walkers and diamond merkins

every time you pass the gold hill school sign do 2 burpees

Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers

strong work by all

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Halloween Hootenanny

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WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double

THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag

MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot

ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.

COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.

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Thanksgiving Convergence

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Join us for the annual Thanksgiving Convergence at The Ranch! In addition to an unforgettable hour long beatdown including a ruck option, immediately after we will have fried Turkey and fried Oreos provided by Changeorder, Coffeteria will be provided by Uhaul and Poppins. Launchex is 0630. Earn that thanksgiving dinner and get some 2ndF before dealing with the in-laws. SYITG

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Just What the Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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Just What The Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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The Fort learns dancing

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WARMUP:
– SSH, Merkins, DC, BB
THE THANG:
– mosey to big hill across Vet. Park. Do 11’s with Burpees and Squats, bear crawl up hill, run down hill. Mosey to Amphitheatre, some Merry, hand-over to Q no. 2
2ND HALF:
– squeaky wheel: 15 reps for 1 PAX in the center while other PAX do exercise chosen by that 1 PAX, rotate all PAX twice.
– Dora for Arms: run around theatre, 100: Merkins / 200 Dips / 300 OH claps
– last few minutes: Thunderstruck finish with Burpees and SSH (proper way)
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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The Nethers

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WARMUP: No. This is Minnow Pond, bro…

THE THANG:
– Run to top of main street – rally at Hardee’s
– 15 burpees to kick it off

– Run to Town Hall
– 15/15/30 – Merkins/Squats/Flutters

– Run to Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Run to Wing King
– 15/15/30 – Merkins/Squats/Flutters

– Run to corner of Doby Ct. on RIGHT
– 15/15/30 – Merkins/Squats/Flutters

– Run Doby Ct to other end (loop)
– 15/15/30 – Merkins/Squats/Flutters

– Run down Doby’s Bridge and turn LEFT on Kimbrell – run to corner of Kanawha/Pine Trails
– 15/15/30 – Merkins/Squats/Flutters

– Run Kanawha Ct – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run to 160/Tom Hall – then turn LEFT
– 15/15/30 – Merkins/Squats/Flutters

– Run back to COT – if time make a stop at Domino’s
– 15/15/30 – Merkins/Squats/Flutters

– Total mileage should have been in the 3.3-ish range…

MARY: Only for the fast guys that didn’t go pick up the 6

ANNOUNCEMENTS: No one reads these. I’m not typing it. Read your newsletter or whatever…

MOLESKIN: Need to add this as a section to the Slack/Back… it’s a fun recap of the odd and funny happenings during the workout… like Bobber being at the very back, or Jekyll railing on and on about investments or whatever it was, or YHC pulling a Zima and tripping on the sidewalk… stuff like that.

COT: 5th Core Principle

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