Category: 1st f

No Dark Helmet

Leave a comment

WARMUP: Merks SSH Cherry Pickers Nightclubs Squats Mosey w Toy Soldiers
THE THANG: Parking Spot Cinderblock Ladder- stack em up with a Run and Nur back between reps.
RND 1 – Iron Mikes Bomb Jax and Squats
RND 2 – Dips BBS Swings
RND 3 – Derks Dips Manmakers
Head Back to COT with a few stops on way back. Steps up burps Donk kicks Diamond Merks BBs Plank Jacks

MARY: Drop Thrill took the lead and lead the Pax.
ANNOUNCEMENTS: yes
COT: Positive and Encouraging

TClap |
0

Game of Crazy 8’s

Leave a comment

WARMUP: ssh imperials hillbillies mosey around block
THE THANG: game of crazy 8 deck of pain. 8’s were a lap, rest of decks were either 19 or 20 reps
FAST PACEd HIIT style
MARY: none
ANNOUNCEMENTS: come to AO The Hive for KB on Friday!
COT:

TClap |
0

SLOW and BURN

Leave a comment

13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!

Mosey around parking lot

Warm up

  • Stretch
  • Mountain Climbers
  • Hill Billy Walkers
  • Shoulder taps

Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)

  • Bear crawl / low slow squats
  • Lunge walk / slow Freddie mercury
  • Duck walk/ slow merkins

Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track

  • Side Stratal hops
  • Dips on curb
  • Monkey Humbers
TClap |
0

Tangled Mess

Leave a comment

WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges

TClap |
0

Winter CSAUP 2024

Leave a comment
  • QIC: Slapshot
  • When: 01/13/2024
  • Posted In: 1st f, CSAUP

Winter CSAUP 2024

RESOLVE

Do you have the resolve, resiliency, and commitment to accelerate into the new year…and maintain it.

This CSAUP will test you, and 3 of your fellow pax to push yourselves physically and mentally.

For 2 hours you will push yourself to do as many miles and as many reps as you possibly can. Each mile/Each rep will score a point for yourself and your team.

Come ready to push yourself and push each other!

https://www.signupgenius.com/go/70A0F48ADAC2FA2FC1-46660577-resolve#/

TClap |
0

4 Corners

Leave a comment

Since this was my first Q at Lazarus I came early to scope out the area and think of the final touches for the Beatdown.  @Darkhelmet said this was the place to be but I guess he took the blue pill…LOL!!!  We missed you brother.  

I was getting  little worried with 5 minutes before our start time and no one was there but @Poppins rolled in followed by @Ringer just before I gave a lousy disclaimer.

We moseyed around the back of the theater to the lot in front of the theater for a warm up. 

SSH
Grandpa Jacks
Windmill
Imperial Walkers
Penny Pickers

Then @C3PO showed up just in time for the action.

We had 7 rounds of fun.  Each round we performed the exercises below in each corner of the parking lot in front of the theater.

Round 1 – 7 Burpees
Round 2 – 14 LBCs
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Carolina Drydocks
Round 6 – 14 LBCs
Round 7 – 7  Mountain Climbers

We finshed with enough time to make it bag to the flag for a little stretching. 

Announcements:
– Men’s shelter – Thursday 12/7, check slack for info.
– Golf Charity event Friday 12/8, check slack for details. 
– Waxhaw ornament Exhchange and Christmas event.  I don’t remember the dates.  Check that channel or ask a Pax that may know.
– Gremlin – Mint Hill Convergence- February 10, 2024; more details to come

Prayers:
– Ringer and his Job search
– Prayers for the the Pax in General

TClap |
0

Don’t fear the Reaper!

Leave a comment

Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.

TClap |
0

The Front Six

Leave a comment

WARMUP: Slow mosey to the front of the movie theater for SSH, IW’s, Low Slow Squats, Merkins, LBC’s, Peter Parkers, and Windmills
THE THANG: Move to the parking lot for three suicides with LBC’s, Merkins, and Squats at each stop. Then completed a dora of 200 LBC’s, Merkins, and Squats. Mosey back to COT for a few rounds of Mary.
COT: I had to bounce right after naming Riskey Business (has a son named Maverick and the obvious name Goose was already taken)

TClap |
0

Birthday Bash

Leave a comment

WARMUP: 44 SSH and some other stuff
THE THANG: partner work

1. Wheel barrow or bear crawl around fountain as we head to pain stations where we did a series of DORAS…

Pain station 2 by Cindys.
44 man makers
50 lunge walks out and turn around about 50 meters

Pain station 3 on railing behind theater. 200 dips
Sprints about 50 meters

Pain station 4 on fountain in front of theater.
100  Derkins
50 bear crawl

Pain station 5. 200 flutters
1 min planks or railing hangs
Pain station 6.  100  shoulder taps
1 min Dead hangs
And planks

MARY: yes, we discussed Male loneliness and how F3 prevents it…

Recent surveys find that both men and women today are suffering an epidemic of loneliness, but that the decline for men has been much steeper. Fifteen percent of men today say they have no close friendships, a fivefold increase since 1990

ANNOUNCEMENTS: lots
COT: done!

TClap |
0

Winter is Coming…CSAUP 2023

Leave a comment

IMPORTANT MESSAGE INCOMING……………… This holiday season, you may be indulging in a lot of cookies, pies, candy, and other calorie rich treats which is totally expected. That said, you may be looking and needing an opportunity to burn those calories in a way that’ll justify all of those cookies.

Well men…YOU ARE IN LUCK because on 12/16…that’s 12/16 we will be hosting a Winter CSAUP that will guarantee to burn some of those empty calories!

WHERE is this amazing opportunity? Why Tega Cay Elementary School of course. Please come ready to compete and push yourself in the winter CSAUP that will leave you sore but thankful!

HOW will I be able to burn these calories? Get your team of 4 for a competition that will push you physically and mentally (because there will be math).

WHAT are the Details I need to know?

Cliff Notes version: 4 man teams 12 stations of pain 2 hours AMRAMP (that’s right this will only be 2 hours of your day with maybe some coffee and cookies afterwards…maybe…)

Each team will compete against the other to see which team can get the most Points/Reps in the time allotted. (1 rep = 1 point)

The prize…..well that’s TBD but it’ll mostly be bragging rights.

WHY are we even doing this?????????? Well because we GET TO GUYS…..we GET TO!!!!!

More details to come in the next few weeks. Signup Genius link will be coming. Hope to you see you there!

TClap |
0