WARMUP: None
THE THANG: we ran to the forbidden zone
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Stretching
THE THANG: Across to Baxter for a Heavy Dora up and down the steps
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Moses, Imperial W, Hillbilly W, Arm circles, Cherry pickers, windmill
THE THANG: Dora in pairs, runner and 200 squats, 150 merkins, 100 BBS, 100 squat jumps, 100 wide Perkins, 150 LBCs followed back at COT by 3min amrap of 10 jump squats, 10 hand release Perkins and 20 flutter kicks.
MARY: Round the circle with pax choice
ANNOUNCEMENTS: Read your Newsletter
COT:
I was the only one working out, so I scrapped my plans and did a few laps around the marching band skillet and mixture of LBCs, merkins, merkins against the brick post, and bench dips.
Soundtrack: Amazon Music Playlist: ”F3 30/30 Cindy Lauper”
For the second 30 minutes, Cherry Pie showed up and we chatted over some coffee.
WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter
We had 19 for a 3-mile tour at Block Party. Here’s what we did:
Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises
Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins
Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees
Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises
NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.
I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.
Aye!
IJ
I needed a little motivation so we warmed up with the Motivator then moseyed down to the lot past the theater. We stopped along the way for some windmills and imperial walkers.
The Beast
Running the length of the lot we had 3 cones set up for our exercise points. At each come we performed 6 reps of the exercise as we ran down and back.
Round 1 – Merkins
Round 2 – Low Slow Squat
Round 3 – CDD
Round 4 – Lunges (R + L = 1)
Round 5 – Shoulder Taps (R + L = 1)
Round 6 – LBCs
We Moses back to the flag.
Circle of Lunges
We lunge walked around the islands Native American run style.
We had a little time left for Mary
– piston crunches
– American Hammers
– Pickle pointers
Announcements were made and ended with prayers for marriages, health of in-laws and for those that may be in the path of the upcoming storm.
Noticeably absent was Deep Dish
– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings
lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out
Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?
They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.
Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.
That is enough.
WARMUP: Nope – it’s a running AO
THE THANG: Run into Massey for 4-5 miles – Neff Ct to Dudley to Felts to Kingsbottom and back.
MARY: Nope – it’s a running AO
ANNOUNCEMENTS: always
COT: 5th core principle
It was great to get a yog in on the east side and not get lost (thanks for the fellowship Time Machine).
Vuvu and Farmers Only are still fast and Grout has joined in their fast nonsense.
12 in the cold means choosing the tougher thing. Thanks for the opportunity Time Machine.
:eye:
WARMUP: Done in the car
THE THANG: Munn to 21, loop the hospital, back up 21, loop Sunbelt, then up the hill, over the woods avoiding the big bad wolf and back to COT, 4-5 miles depending upon your loops in the woods
MARY: She fart sacked
ANNOUNCEMENTS: Damn Bar packet pickup, stay warm and don’t play in traffic
COT: Moms and kids