When you’re down to 80% can you still give 100%?
4 PAX made it at least 4 miles. Some logged more.
Stopped 6 times for:
5 burpees
10 merkins
15 squats
and an undetermined amount of flutters in cadence
Thanks for the opportunity to lead Vuvu!
Mosey to the big CoG parking lot.
Suicides from the sidewalk to the middle of each row of parking spaces (3 progressions), and when you get past each line, chest to ground, hope back over the line, chest to ground, run back.
Honeymooners from hell (I can’t explain), one ab exercise [dying cockroach, JLo, flutter, snap-crackle-pop, freddy mercs]
Repeat 5 times. Combination of redlining your heart rate and then simulating a 1 rep max on your core. (If you’re Johnny Utah, chest to ground means 3 merkins…)
Mosey back to COT. (Air humpers with feet on the wall along the way.)
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
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
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:
The Thang – Round 1 – Partner Super Set for Time – 30 seconds each
The Thang – Round 2 – Partner Super Set for Time – 30 seconds each.
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.
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!
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)
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
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!
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!