It’s been a while since YHC has gone all the way to Footloose, so how could I say no to the early morning drive east of the Peach Stand?
The car said it was 60º F, and I couldn’t have asked for a better morning for working off a slight hangover.
YHC arrived not at 0515, but my watch still said 0515 when I got out of my car so I was basically sorta, not really, but kinda on time. Barry Manilow and Anchroman had meandered off already and so I asked Assassin and Small World how they felt about taking “moderate” up a half a notch. With their permission, we set off toward main street.
My original plan was to take the crowd down to FMCoG’s lower parking lot for some stairs and Dora fun. Works great for crowds because there’s always someone to complain at, but with 3 people, you can’t dora properly.
We immediately started off towards main street. Pulled into the lot behind Amor and Improper for:
20x SSH
10x low slow squat
10x Merkins
Every time we stopped after that it was the same thing:
10x lunges (each leg)
20x monkey humpers
10x BBSU
Stops were made:
By that animal hospital
The post office
The steps of United Presbyterian
Parking lot for 1873
The town hall
Back at the animal hospital
Across from the police station on Academy where we ran into quite a few Minnows
The lower lot for FMCoG
Then we ran up the stairs, realized we were SO CLOSE to 2 miles that we overshot COT, wrapped through the parking lot and back to hit that sweet, sweet 2.0 mark.
Anchorman and Barry Manilow were waiting for us at CoT where we talked about the various upcoming events, such as “The Barry”, and others. Did you know that there are going to be prizes at The Barry? I didn’t.
Everyone had a prayer, and they were prayed.
nmm
It was a good day to be in the gloom. We had great weather that was just cool enough to keep what was in my stomach where it belongs. I’ve known Assassin for a while and it was good to hear his take on things again. I’d met Small World a while ago when he first started posting, but didn’t get a chance to know him, so I am quite thankful for the easy pace and good mumblechatter from this morning.
Thanks to Small World for inviting me out. SYITG
After the Barry, come donate blood and complete your 3rd F for the day. July 1 12-5:30 Forest Hill Church Fort Mill. www.redcrossblood.org Sponsor Code “FThree” Donating enters you in a drawing for 1 of 2 trips for 4 to Cedar Point or Knotts Berry Farm.
While you are at it, sign up for Sept 2. 9 weeks from July 1 so you can do it.
L-Train originally asked me to Q a black diamond because he was working on an EH that did a lot of gym work. Wanted to show a pretty fit FNG what an outdoor workout is like. FNG dropped out, but we pressed on anyway. Hardwood allegedly got his heart rate up to 200bpm….that’s pretty high buddy; might want to keep an eye on that.
We ran around a bit.
Mile buy-in at a pretty fast pace
SSH x39
IW x10
HW x10
Some downdog/updog…..black diamond or not, warmups matter
Kraken Burpees in cadence…..that’s a 16 count
Toy Soldiers
Run up to lot at the front of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands
Run down to end of the sidewalk
Mountain Climbers for the 6
Run on the by-pass until we could get to the sidewalk leading to the elementary school
Front lot of the school
Bear crawl through the lot to the stop sign
add a Kraken burpee at each island…there were 4 islands
Front of the elementary school
1 squat
lunge walk to next pillar
2 squats
lunge walk to next pillar
etc.
stopped at 10 for time
Run back to CRHS the way we came…traffic was heavier
Bear Crawl/Crawl Bear up and down the hill to the band practice field in a zig-zag for the 6
Run down to drainage hill…bear crawl down and through
BTTW – Shoulder taps
Run to edge where there were some support for hands (signs, fire hydrant, guard rail, etc.)
Called pistol squats in cadence, but gave an option to modify to regular squats….apparently YHC was the only one doing pistol squats. So, we wrapped that up.
Run to lot near football field
Dying Cockroach
Hello Dolly
Run up the hill to COT
0600
NMM
What’s a black diamond to me, may not be a black diamond to someone else. But I felt we were challenged today. The real black diamonds for me are keeping my temper in check around my kids. I can bear crawl with you as far as you want an 0530, but I need to find more kind words with my family at 5:30pm.
Let’s not shy away from what are the real black diamonds in our lives.
—
Band Camp dismissed
11 PAX for 0.0 miles and what I felt was a hard workout…Tesh may argue differently.
Did a little warmup
SSH
Round the World
Good Mornings
Some Yoga
Super Sets done for a set time with some rest between.
Set 1:
KB Cleans (30 seconds)
Single Leg Dead Lift (30 seconds)
rest
Repeat 6 times (3 right, 3 left)
SSH
Set 2:
KB Swings (60 seconds)
Merkins (30 seconds)
rest (30 seconds)
Repeat 5 times
SSH
Set 3:
Snatch (30 seconds)
Goblet Squat (30 seconds)
rest (30 seconds)
Repeat 6 times
SSH
Set 4:
Manmakers (30 seconds)
Renegade Rows w/ pass through (30 seconds)
rest (30 seconds)
go till 6…I think we did 4ish?
NMM:
What is paired up as difficult in your life and what are you putting in between to mitigate?
—
Band Camp dismissed
Fifteen Pax posted at Colosseum.
Mosey run to Warm up: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, Plank stretches. All in cadence, count varied 10 to 20.
Another short mosey run.
Circle up and did:
Thang 1: Banana splits
Partner up
P1 runs north to a cone placed 500’ away and heads back (distance is 500’ out, then same back, total 1000’). P2 runs south to a cone also placed 500’ away road and heads back (total distance is also 1000’).
When the pax meet, they do the prescribed exercise:
First meet: do Bobby Hurleys = 100 total for the two pax. Then pax run again. Etc. the remaining exercises are:
Overhead Claps = 150, pax run, then:
Third meet = Merkins = 200, pax run, then:
Fourth meet = big boy sit ups = 150, pax
Fifth meet = SSH = 100
Join in with the six to finish out.
Run to benches
Thang 2: Bench work, with bear crawl push
At the school’s benches:
Pax grab a spot on the benches. Pax exercise while one lucky pax does bear crawl a 100’ loop around cones with a 15lb slam ball.
A new pax switches in for the bear crawl and remaining pax do the next exercise called out. We did: Incline merkins, shoulder taps, LBC, Monkey Humpers, Imperial Walkers, decline merkins, butt touch squats.
Run to COT area; nice work by all pax!
Fini, COT
To close us out, I read Proverbs 13:20 “Walk with the wise and become wise, for a companion of fools suffers harm.”
I noted to the pax that this verse reminded me of F3 where we learn from each other and become better for it…although there was a few cracks about the fools part.
I must admit, major fail on the part of the Q. I missed getting the FNGs names on video so I missed tagging them here. My apologies.
With Watch This & 5th Set by my side (missing Cheetah), we welcomed the 54 PAX to F3 Dads and provided the disclaimer. We even had some Kotter PAX (Dads) and a whole bunch of 2.0 FNGs. The total was 57 for today!
We then took off down the hill and circled up for the brief warm up:
SSH & Low Slow Squats
Then, line the kids up on one side of our square and the dads on the other side for the classic, Sharks (dads) & Minnows (kids).
After a few rounds, we flipped it around so the roles were reversed and the kids seem to really enjoy this one.
Next, line up in a long line for a family cone drill. As a family,
Run to the first cone. 1 Merkin & 1 Jump Squat per family member in attendance.
Run to the second cone. 2 Merkins & 2 Jump Squats per family member in attendance.
Run to the third cone. 3 Merkins & 3 Jump Squats per family member in attendance.
Run to the fourth cone. 4 Merkins & 4 Jump Squats per family member in attendance.
NUR back to the start.
Move over to our (2) 4-cone squares for a friendly kids vs dads relay competition.
Due to the number of kids, the dads would have to complete the following twice while the kids only once:
Cone 1 to Cone 2: Crabwalk
Cone 2 to Cone 3: Lunge Walk
Cone 3 to Cone 4: Bear Crawl
Cone 4 back to Cone 1: NUR
Shocking, the kids won so the dads got to do 5 Burpees per kid they had in attendance while the kids laughed at us.
Lastly, go run as fast as you can to the top of the hill for COT.
And then…POPSICLES!!!!
Great job leading this Band Camp.
Watch This, 5th Set, Maximus appreciate the opportunity to Q today.
WHAT
The 24 Hours of Booty – 2.3-Mile Bike Loop we will ride for 24-Hours (with breaks).
WHERE
Old Town, Rock Hill, SC.
Base Camp & Refuel Center: St. John’s United Methodist Church Parking Lot. (321 S. Oakland Ave.)
The loop begins in Old Town at Fountain Park (intersection of Elizabeth Ave. and Main St.)
Then head down Main St. towards Albright Rd.; turn rt. on Workman St. (a little before Albright); turn rt. on Black St.; turn rt. on Hampton St. back to Main St. and up to the fountain. Approximately 2.3 Miles.
WHEN
July 30 at 1900 to July 31 at 1900.
WHY
Ponytail, other F3 brothers from the area, and I have been affected by loved ones battling cancer. Some have survived and some have not. But nonetheless, most people have been close to someone who has or will have some type of cancer.
The 24 Foundation is a proud local partner of the Levine Cancer Institute and Levine Children’s Hospital. Funds raised 24 Hours of Booty provide patient navigation and wellness programs including art therapy, healing touch, music therapy, massage, nurse navigators and more.
24 Foundation’s mission is to inspire and engage communities to make an immediate impact on the lives of those affected by cancer. For us, that means more than funding research and goes beyond finding a cure. To 24 Foundation, that means investing in services that untangle the maze of appointments, tests, and treatments after diagnosis, and funding programs to increase the quality of life for survivors decades into the future.
For more information on the Foundation visit their website at 24foundation.org.
Thank you for helping us support 24 Foundation by donating or joining us on the Loop.
HOW TO PARTICIPATE
Bring your family, friends, and others. Show up anytime during the 24-Hours and ride some with us. You can also run or ruck along with us. (All traffic laws will be adhered to during the event). The roads will be open to normal traffic as well, so please be safe.
We encourage you to register yourself at 24foundation.org and join the Rockin’ for 24 team (https://events.24foundation.org/event/24-hours-of-booty-2021/e313840/register/new/select-tickets) or donate to the Foundation through one of our donation pages. Register in the virtual Unlooped group if you plan to ride in Rock Hill.
We also want to thank some of our local partners: RoCo Rock Hill; Rock Hill Coffee Roasters (Mr. Beans); Athlete Recovery & Chiropractic Health; St. John’s UMC; Leitner Construction Company; Vinyet Architecture; Ay Papi Tacos & Tequila, Abbot’s Frozen Custard, CN2 News, WRHI, etc.
Ponytail – https://events.24foundation.org/fundraiser/3296825
Reborn – https://events.24foundation.org/fundraiser/2593201
WHAT TO BRING
A bike. A helmet. Hydration. Some fuel to keep riding. Canopies/Tents/Chairs/etc. Friends and family. Fellowship and Encouragement.
AGENDA (More to come)
Friday, July 24
1845 – Prayer and opening remarks.
1900 – Ride begins.
Saturday, July 25
0700ish – Breakfast (OYO)
1200ish – Lunch
1800 – Final Ride
1900 – Ride Ends
It’s Sweep The Leg, the start to a new week, it’s supposed to be a challenge and the headlights kept on coming. Man, what a great day in The Fort. As my Q slots continued over this past week, I’ve been reminded of several things, mostly encouraging. One of those is that if you’re willing to make the workout/route/plan more challenging, guys will show up.
Let’s be honest, it’s humbling yet exciting to see guys show up to your Q so why not make it worth it. That was the aim this morning.
Simple? Yes
Effective? I hope so
Worth it? For sure
We had 29 total.
Redwoods and guys who just hit the 2wk mark.
7min/mile guys and 12min/mile guys.
14yo – 50+yo
The Thang:
Disclaimer and just a few warm up things
Run to the teacher lot at the entrance to GHES
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to Velux on the corner of 160
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to Horizon Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to Model A
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run back up to Famous Toastery
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to South State Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run back to the Earth Fare lot for 4 Corners:
Corners 1 & 3: 10 Alternating V-Ups
Corners 2 & $: 20 X’s & O’s
All in all, everyone got 3.2mi+ and some got closer to 4mi.
How will you follow that up this week? After all, you’re up 1-0 now go live life as a servant leader.
Maximus
We had nine at Laces In on Thursday morning. After a quick disclaimer, we circled up for the typical warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we ran to the hill near the stadium.
I explained to the Pax it was “Leg day” so we partnered up for a round of Dora. The exercises: 100 Monkey Humpers, 200 Lunges, and 300 Calf Raises. Partner 1 began the exercises while partner 2 ran backwards up the hill to the third light post. As we started the exercises, are newest FNG pulled into the parking lot, jumped out of his car, and quickly joined into the fun.
Once we completed the Dora exercises, we shuffled up the hill using our hands to the third light post. Next, we crawl beared down the the new parking lot, took a break by doing some Ab exercises, and bear crawled back up the hill. We took a couple minutes to review the five core principles of F3 with King Pin before we ran to the main parking lot near the gym.
For the final ten minutes, we ran down each aisle and performed the following exercises (10 hand released merkins, 10 squats, and 10 LBCs).
Back to COT.
Great job by all!