Counting down from 100

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WARMUP:
Ran around the back of the school, stopping along the way for various warm-up COPs.

THE THANG:
Ran back and forth from one parking lot to another, doing each of these exercises.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
50 LBCs
40 Merkins
30 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

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The Easiest Hardest Workout

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WARMUP: windmill, SSH, Imperials, Hillbillys, Toy Soldiers, deadlift stretches
THE THANG:
Paula Abduls to playground
5 squats
3 merkins

At playground
Circle N'Diayes (16 and 20)
Inverted rows on swings

Mosey to statue hill for a bear crawl (F3 Creed in play)

Calhoun Park
Group 1 – Flying Nuns to end of lot and Nur back
Group 2- AMRAP shoulder taps/dips/curb alperts/overhead presses
Modified Group 1 with some Reverse Flying Nuns and Cocaine Bear Crawls

Mosey down the hill to parking lot for Triple Nickels
CK – burpees
Straight Up – X-Cross V-ups
Pontiac – merkins
Straight Up – Al Gore 5 counts

MARY:
Big Boys until the hour was up

ANNOUNCEMENTS: Bethel, convergence
COT: parental care, health praises

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Flight of the Mumblecheese

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WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s
THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, 🇺🇸Hammers
3 rounds Burpees, 🇺🇸 Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not really) 10 reps: Merkins, Squat Jumps, Freddie Mercs, Plank Jacks.
MARY: Dealers choice.
ANNOUNCEMENTS: Bethel is Mexican Night
COT: Affirmative

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Ruby Slipperless

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WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion.
THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and squats with murder bunnies as the mode of transport. Good times were had by all on that.
Re-circled up for 8 rounds of 10 second grandbaby holds.
MARY: Finished going around the circle Mary Style but with KB’s.
ANNOUNCEMENTS: There is a convergence tomorrow at WEP at 0515 if you haven’t yet heard.
COT: All the things.

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Coupons rock

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WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons

  1. Over head -100
  2. Sqad -100
  3. Bent over -100
  4. Around the world -100
  5. Skull crush -100
  6. Crawl to side and other partners burpees – 100

ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom

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BLOOD CANCER UNITED LIGHT | THE NIGHT | TEAM EMMA

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Brothers, this one is personal for me. When my daughter Emma was diagnosed with leukemia at 2½ years old, F3 was a saving grace for me and my family. Now, eight years cancer free, Emma has been selected as the 2026 Charlotte Light The Night Honored Hero.

I would love to see the PAX from The Fort, Rock Hill and Lake Wylie come out and support her. If you feel called to donate, we greatly appreciate it, but what is more important to me is that you sign up, bring your M and 2.0s, and come walk with us. We will have a VIP area for Team Emma and I would love to fill it up with F3 families.

Saturday, November 14
Festival starts at 4:30 PM
American Legion Memorial Stadium at CPCC

We were fortunate to make it through this fight, and there are a lot of families out there still fighting it. Come out, walk with Emma, and help us support them.

Join Team Emma or donate here:
Welcome to Team Emma’s Fundraising Page

Hope to see a bunch of you guys out there. Aye!

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Queen Cindy

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WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
Lawnmower (each arm)
After each Step: Mosey around parking lot with KB

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB American Hammers (with KB, 2-count = 1)
15 KB Deadlifts
20 KB Chest Press

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Tricep Extension

MARY: She fart sacked this morning
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Welcome Outback

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WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot
THE THANG:
11’s on hill by gas station
At bottom – Big boy sit-ups
At top – Jump squats

4 corners in lot behind CFA. (2 rounds)
10 merkins
Lunge walk
15 squats
Side shuffle
15 calf raises
Lunge walk
20 lbc
Side shuffle

MARY: flutter, pickle pointer, Freddie mercury

ANNOUNCEMENTS: convergence Tuesday at WEP, bethel men’s shelter Thursday,

COT: aging parents, neighbors moving, adolescent mental health, family businesses, financial challenges

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Small Crowd at Minnow Pond

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We had 6 BC, 3 Runners, I Rucker at Minnow Pond this morning. The rain kept some of the regulars at home. I switched my plans last minute due to the small numbers.
Pledge and we were off to the Pharmacy for some warm-up exercises (SSHs, IWs, MNCs)
Next stop, town parking lot where we did bearcrawl merkins. Mosey to the post office for the same exercises and added crawlbear CDDs.
Continued run down Williamson and Academy for another round of crawls merkins and CDDs. Two rounds up the hill with squats at the top and hand release merkins at the bottom.
Back up the hill in the opposite direction to the First Baptist parking lot. Relay race with exercises at each corner. 1st round merkins (5,10,15,20 count). 2nd round squats same count, Once the teammate completed the first station, next person started the relay. @U061FJV3GVD pulled a Seinfeld and started running early. Last stop was up to Tom Hall and back to Main Street for a set of V ups. We continued up and down Main Street circling back for the six. Two minute warning gave us time for a sprint up Massey.

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