4 Quarters of D.O.C.

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7 Men got better @ The Armory & lifted heavy things frequently during a 4 Quarter Deck of Cards inspired workout.

Brief Disclaimer & Warm-up:

Mosey into IW/HW/WM/CP/LSS/MNC

The Thang:

4 Quarters of Deck of Cards-

*Hearts = Supersets of Bicep Curls & Overhead Tricep Extensions

*Diamonds = Bent over Back Rows (both sides)

*Spades = Swings

*Clubs = Squat Thrusters (Squat w/ Shoulder Press finisher)

-After each Quarter Pax took a loop around the parking lot. By the 3rd/4th Qtr the #reps were starting to add up. Proud of the PAX getting through it as our breathing & our Bells seemed to be getting heavier near the end.

Announcements:

New GEAR  AO on Friday’s in Tega Cay/Christmas Party

Armory Shirt Pre-Order (Need 3 More as of 10/26)

https://f3.mudgear.com/products/f3-the-armory-pre-order-october-2020

Prayers/Praises:

Relatives in Hospital, Co-Workers, Families/Children during Halloween

 

 

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Christmas Party 2020

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  • QIC: Backdraft
  • When: 12/04/2020
  • Posted In: Pre-Blast

Holiday Party 2020- 2nd F

When December 4th, 2020 7pm-10pm
Where: Regal Manor Clbhouse 585 Starlight Dr., Fort Mill, SC 29715

Come out and celebrate the Holiday season with some of your F3 brothers and their M’s. Unfortunatly like this past year this party will be a bit differant. We are going to be limited on the amount of people so the first 40 couples to sign up and pay will get to attend. I know that i do not like to have to limit the amount of people but Covid-19 and the rules of the clubhouse have to be followed.

We will have a signup genius coming out soon or you can reach out to YHC directly.

The cost will be $60.00 per couple and that will include attendance, dinner and awesome background mixtape put together by Flattire. This event will be bring your own alult beverages. Not sure what some of yall like. Some non-alcoholic drinks will be available.

Look forward to seeing some of yall there. Dress code is whatever you like but no nasty terrible smelling workout shirts. Be festive and wear a mask if you feel the need. Payments will be made through paypal. thefortF3@gmail.com put in notes this is for Christmas party.

Backdraft-
twitter- jwosje1

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Inaugural Gear AO Workout – METTLE FORGER – ‘back’BLAST

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5 posted at this first installment of the Mettle Forger at 1215pm at Turner Field parking lot.

Gear Used:  TRX, Dumbells, Barbells, Chinup Bar, Slam Balls

Workout Focus:  Back

Warmup:

      • Parking Lot Run, Moroccan Night Clubs, Beast Merkin, Front Straddle Hop Seal Jacks

The Thang – Round 1 – Partner Super Set for Time – 30 seconds each

      • TRX Rows – Low/Mid/High body,
      • DB Yoga Chair Rows/DB PlankRows/DB Reverse Fly.

The Thang – Round 2 – Partner Super Set for Time – 30 seconds each.

      • Slam Balls – 12/16/20lbs,
      • Pull-up Stand/Barbell deadlift/Spartan Sandcake Pullovers.

Rinse and repeat both rounds, however extending time to 45 seconds and 1 minute respectively.

Failure round – Pax chose exercise of their choice to perform to failure.

Cooldown – stretching – arm circles/downward dog/upward dog/front to back arm stretches.

Announcements:  Christmas Party/Give 2 Give Fundraiser/Mr.Clean & Backdraft on Q at Alcatraz on 10/24.

Prayers/Praises – Those undergoing cancer treatment/That holiday festivities continue amidst pandemic.

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Hive 10.23.20

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7 Pax arrived at Fort Mill High School for the Kettle Bell workout this morning.

Warm-ups

1 lap around the parking lot

SSHs, Imperial Walkers, Windmills, Plank Stretches, Arm Circles

Main Event

3 rounds, 5 sets, 3 exercises, and 1 mode of transportation across the parking lot

Rd 1

20 Shoulder Presses

20 Squats

20 Around the Worlds

Lunge walk with KB to the next parking space, rinse and repeat exercises above

Rd 2

10 KB Swings

10 Halos

10 Flutters

Bear crawl with KB to the next parking space, rinse and repeat exercises above

Rd 3

10 Curls

10 LBCs

10 Chest Presses

Crab walk with KB to the next parking space, rinse and repeat exercises above

 

Great job everyone!

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Mentality – Thinking Right is a Daily Decision

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Footloose 10.22

15 Pax got a little better in the gloom at Footloose.  HIIT warmed up the group with 2 rounds of 3 min intervals (4 exercises w 10 reps each)  and a long lap around the yard.   A slow mosey returned the group to a parking lot with a slight incline and a cone.   In honor of Rebel’s Double Nickel Birthday, we began with a modified version of 5’s:   5 Burpees at the bottom with 5 Squats at top and the modified bear crawl up to the cone with a Donkey Kick before continuing a mosey up to the top. We finished the A$$KIcking Autumn workout with a modified 5’s of Diamond ( in honor of the double nickel Birthday for Rebel, we completed 5 rounds with 5 reps at each of the 4 corners.  Round 1 -5 burpees at each corner, Round 2 – 10 Merkins at each corner, Round 3 – 15 Monkey Humpers at each corner, Round 4 – 20 Overhead Claps…….Running out of time, we headed back to COT with 1 min to spare and 1 min to finish a quick Round of Mary.

Nice work by all!!  Thank you to Boss Hogg for the opportunity!  Prayers / Praises and a Happy Birthday Celebration wrapped up the morning: Bass-oh-Matic brought Bundt cakes for all Pax to enjoy.  Happy Double Nickle Birthday to Rebel (the day after actual Bday 10/21/2020)

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Minnow Power

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Seven pax arrived at Minnow Pond on a 62° perfect morning.

Pledge and launch/run to stop “A” which is the small parking lot on Ardrey St. between WEP and the Springs building.

Here the routine is described: board of pain with pairs of exercises. Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats). Also known as pick your poison.

Then run to stop “B” which is the big parking lot behind Pike. Get there via: Ardrey to Harris to Massey. Distance is 0.7 miles. There’s a board there too. Same deal, pick your poison to the total of 100 reps.

Rinse/repeat run the same route; back/forth between “A” and “B”.

Stop “A” exercises:
Merkins/Squats
Dips/Monkey Humpers
SSH/American Hammers
Stop “B” exercises:
CCD/Bobby Hurley’s
Shoulder Taps/Freddie Mercuries
Calf Raises/ LBC’s

Collected everybody at stop “B” and had cut the last pair of exercises (Calf raises/LBCs) just a tad short since it was 5:59.
Total of 4 miles according to my outdated fitbit.
Fini, COT
Praises for good days and children working on the talents God has given them.

route for Minnow Pond 10/22/20

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Snake Pit 10/21/20

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Six men showed up for the Kettlebell workout at Snake Pit this morning.  I was a little unsure about whether I had enough planned to fill the time since it has been a while since I’ve lead a KB workout.

Warm-ups

SSHs

Imperial Walkers

Windmills

Moroccan Night Clubs

Plank Stretches

 

Next, we moved to the main event.  Three partner workouts similar to a Dora, each a bit more difficult.

First:  Copperhead (The bite hurts, most likely you would survive)

100 KB Swings

150 Curls

200 LBCs

One partner ran to the second light post while the other started with the exercises above.  Flapjack until the reps are complete.

Second: Rattler (The bite hurts like hell, you may survive)

150 Overhead Presses

200 Calf Raises

200 Flutters

One partner lunge walked with bell 20 yards and back.  Flapjack until the reps are complete.

Third:  Cobra (Low probability of survival)

150 Squat Thrusters

200 Upright Rows

200 America Hammers

One partner did burpee broad jumps while the other started with the exercises above.  Flapjack until the reps are complete.

Most of the group got through the Upright Rows and started on the American Hammers.

 

Great job Everyone!

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Back at the Swamp

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We had 12 Pax for the Friday morning workout at Rivergate.  After the disclaimer, the boot and ruck groups split up.

The boot camp group moseyed to the front of Buffalo Wild Wing for the following warm-up exercises:  SSHs, Imperial Walkers, Windmills, and Plank Stretches.

Next, we ran over to Khol’s for a round of 11s between the curbs.  Carolina Dry Docks, Bear Crawl, LBCs, and Crab Walk back.  When we were finished, we headed back to the front of Target.  The message, “Go as fast as you want but when you arrive at the Target, burpees until the six arrives.”  The message was not a deterrent, a few of the guys ran ahead and completed about 10 burpees before  the rest of the group arrived.

We continued to the fountain for a round of Dora.  One partner ran around the parking lot while the other partner started on the leg heavy routine.

100 Jump Squats

200 Step ups

300 Lunges

Back to COT.

Great job everyone!

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6 of My Heroes w/ Me @ Honey Badger

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Site Q got my verbal confirmation to Q @ The Badger Den even though I’m deathly afraid of what goes on at the AO on Mondays. Wednesday’s and Friday’s…cakewalks. Monday’s…find me at The Armory. I know I need to run with the big boys to become a big boy though. I appreciate the reminder from Shield and Splinter.

Warmup: 20 SSH + 10 Imperial Walkers

The Thang: Each Pax gave me an exercise to add to my “U R My Hero WOD” board of pain.
I started with Kettlebell Swings.
Stang suggested Hand Release Merkins.
Splinter goes all Splinter on us and suggests Burpees.
Harry Carry added Big Boy Sit Ups.
Cheddah wanted Squats.
Refugee suggested Upright Rows (nice!).
Shield added Side Straddle Hops.

We had our weinke. No joke, these guys are my heroes. The chase after getting better and it’s inspirational.

Round 1: Do 50 Reps, then run a lap (400 meters). Swings x50, lap. HRM x50, lap. Etc.
Round 2: Do 25 Reps, run a lap. Swings x25, lap. HRM x25, lap. Etc.
It looked like Harry Carry and Splinter was going to finish Round 2 so I shared that Round 3 would have been 10 reps and a lap.

5:58 finally came so we closed up shop on the track and headed to COT.

NMM: If you choose to do the hard thing, you have a better chance at becoming better. Find somebody a bit stronger than you or a bit faster than you and then do what they do. Push yourself to keep up with that person. You’ll get better, for sure.

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Beatdown at #TheFort

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10 Forters and 2 Milkshakers in #TheFort COT. Longshanks and YHC split the #TheFort Q. I knew that my weinke would be a bit easier than Longshanks’, because he’s a beast, so I took the first half.

Jog around the parking lot and to the Municipal Lot near the railcar for the warmup.
10x SSH
10x Imperial Walkers
10x Hillbilly Walkers
10x Tempo Squats
10x Tempo Merkins
10x Mountain Climbers
Honeymooner
Downward Dog
10x Peter Parkers

A quick jog to the scent of bacon and we played 4 corners. Improper Pig to Fort Mill Animal Hospital to The Cutting Room to Hobo’s.
Round 1: 10x Monkey Humpers and 10x Carolina Dry Docks (every other stop)
Round 2: 10x Merkins and 10x Big Boy Situps
Round 3: 10x Flutters and 10x Rosalitas

Another jog down Academy Street to Fort Mill Church of God for some partner Dora.
100 Merkins
200 Dry Docks
300 Squats

Longshanks gave us a minute or two to stretch/recover for his beatdown.

We had 2 options: 1)includes burpees or 2)includes burpees The consensus was option 2 (Bounty Hunter tried to convince us Option 1 would be better).
Uggggg
To the Hill for some Burpee Repeats
Bottom of hill for 10x Burpees
Top of the hill for 10x Burpees
Bottom of hill for 9 Burpees
Top of hill for 9 Burpees
All the way down to 1 and 1.

I definitely modified to deconstructed burpees and still Tesh lapped me a couple of times. I’m pretty sure he did an extra 50 Burpees.
We had time for a few sets of Ab exercises: Dying Cockroaches, Gas Pumpers, and Big Boy Situps and then a slow mosey back to COT.

NMM: Work hard and do your best. My F3 brothers are inspirational and push me to work harder. For that I am extremely appreciative. I lift each of you up daily and give thanks for our time together.

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