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!
Man, it’s a good day when I get to Q with Spiderman and our full Shieldlock posts. It was steamy, the bugs were active, we worked a lot, struggled to breathe a little and I have to believe, we’re all better for it. I’m writing from memory and that means the details are fuzzy. If you feel slighted, you should’ve been there.
More or less, it went like this…
Spiderman on Q with a few warmup exercises.
Run out the back of WEP, down the never-ending path to the bottom of Harris St…you know what’s coming. Spiderman marked chalk lines up the major hill to our left.
At the bottom, 2 alternating V-Ups (like a killer dying cockroach)
Run up to the first chalk line, 2 Spiderman Merkins…how fitting
Run down to the bottom, for 4 alternating V-Ups
Run up to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 8 alternating V-Ups
Run up to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 12 alternating V-Ups
Run up to the fourth chalk line, 8 Spiderman Merkins
Run down to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 16 alternating V-Ups
Yeah, that was a smoker which covered about 2miles total. Hand off to Maximus:
Make our way back on the trail with a few stops for exercises as a group, along the way.
Line up on one end of the park.
Bear crawl until I call out Carolina Dry Docks or someone takes a break from the bear crawl, at which point we’d do a burpee (so much better).
After a few stops, we made it almost 1/2 way across the park then circled up in the grass.
Full set of Jack Webb using the traditional exercises. You know, since we didn’t do much with shoulders.
Afterward, we made our way to the playground.
Grab a spot to do pull-ups and do 1 burpee into 5 pull-ups, starting from a dead hang. Do this set 3 times.
A few ab exercises then COT.
Read your newsletter & check in on Tinsel.
Spiderman & Maximus
Had a little warm up and mosey around the parking lot. UHaul picked up the tunes and there were no pancakes to be found, so away we went!!
3 sets of the following:
10Kettlebell swing
10 bent row
10 Figure eight
10 Goblet squats
10 Upright row
10 Dips
Take lap around gate in main drive
10 Lunge press
10 Sumo upright p
10 Curls L/R
10 American hammers
10 Bench press L/R
10 Plank Rows L/R
10 Tri Extension
take lap around gate in main drive
10 Flutters
10 Hello dolly’s
10 Freddy’s
10 Deadlift
10 Sidestep upright row
10 Kettlebell Merkins
Thank you 3D for the opportunity at The Snake Pit👍🏻