Join us for the annual Thanksgiving Convergence at The Ranch! In addition to an unforgettable hour long beatdown including a ruck option, immediately after we will have fried Turkey and fried Oreos provided by Changeorder, Coffeteria will be provided by Uhaul and Poppins. Launchex is 0630. Earn that thanksgiving dinner and get some 2ndF before dealing with the in-laws. SYITG
WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7
Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)
Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!
Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.
10 monkey humpers prompted by Uhaul who was rucking past the pax.
‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.
MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.
ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.
COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!
We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!
Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).
Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.
I’m throwing it down! ShieldLock Challenge
18 mo ago there was a SL challenge and I’m brining it back. Get your ShieldLock and push each other for the month of November.
During the month, we will actually keep score and see which team can do more. The winner, bragging rights and a healthier body and SL bond.
Here’s how it works. Maximum 4 members per team. Each member will track their exercises each day and earn a score for each one. Scoring is as follows:
Running- 1 mi is 3 points. Only full miles count and ROUND DOWN.
Merkins- 10 merkins is 5 points. Only sets of 10. ROUND DOWN. (St. Jude 3000 merkin challenge is out there too if you’re looking for an additional excuse to do merkins)
Pull-ups- 1 pull-up 1 point. 0.5 points of assisted.
Ruck- 1 mi is 1 point. Only full miles count and ROUND DOWN
Ruck Weight- 1 point for every 10 lbs carried.
Bike: 2 mi is 1 pt. Only full miles count and ROUND DOWN.
All AO exercise reps count, but this is really to get you to do more than what you would get at a workout alone.
Watch the newsletter for details, but get your team together and the fund starts 11/1 and ends on 11/30. If you don’t have a SL, just get a team and work together.
Weekly progress reports will be provided. Reporting Form will be created to make submission of records simple. (edited)
***September 24th, 2022- 7:45 am arrival with an 8:00 am start time**** Instructions and supplies passed out beginning at 745am with a prayer to begin the event.
Men,
We have officially signed up for the Adopt-A-Highway Litter pick-up program. Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We are required to complete 4 pick-ups a year (once a quarter). All supplies will be provided. All we need to do is show up. The SC DOT will come out and pick up our bags along the route after completion. Fill the bags as we go, then close bags, and leave the bag at that specific spot along the route.
We will meet at the Peachstand parking lot in the rear of the building and coordinate. We will pass out bags, gloves, pick-up sticks, water, and safety glasses.
**Our NEXT Clean-up date is scheduled for September 24th – 7:45 am – 8:00am**. There is no time expectation for participation. Stay as long as needed or head out early. (Modify as needed.) Plan for 2 hours, if you complete the out and back. We will split up into 2 groups with one group heading down to Circle K on the corner of Sutton Rd / US 21. That group will head north for one mile on US 21 facing traffic, then cross over US 21 and head back to the starting point. Peachstand group will head south on US 21 facing traffic for 1 mile, then cross over US 21 and return to the starting point at the Peachstand.
The one-mile point will be identified with a Reflective marker and flag. (this point is just south of Harris Road when coming from the Peachstand.). Point of reference.
Here are some of the logistics:
• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Quickest route to the hospital is across from Peachstand.
• Park vehicles at both ends of the adopted section.
• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.
Thanks Slapshot for letting me Q the morning after Penn State season opener that didn’t end till after midnight…at least we WON! So seeing that football season is here, incorporated some of my son’s HS football training into the weinke.
COP: SSH (Bonasi was shocked this was the first exercise), windmills, IW, LSS. Counts were in touchdown points.
Still in COP, crowd favorite: Up / Downs
Mossy to HT side wall, wall sits while PAX sprint to O’Reilys building and complete 1 burpee.
Mossy to back of Express Oli for 10 steps up per leg
Mossy to bottom of road to Evolve Apartments. Run the hill to Tega Cay Drive 6 times (points for a touchdown), and for extra point, ran the grass hill.
Round of Flutters and leg raises
Another round of Up / Downs
Score was tied with 2 minutes left, ran the hill 3xs.
Round of Merkins
Mossy to back of O’Reilys for 10 more step ups, 14 irkins, 7 derkins
Mossy to wall for repeat wall sit/burpees
Mossy to COT for last round of Up / Downs and abs lead by Bonsai and Skipper (I think)
Thanks for oportunity!
WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . .
THE THANG:
S
Sleep Walkers 123 – Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . !
H
Hurricane Hoedown – Flutters 7 X 4 exercises X 6X
O
One-legged Burpee -13 on leg of choice
W
Wave of Merkins – We got to 5 around the circle
E
El Capitan – deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill.
R
Rampage – 13 finger tip dips, bear crawl down the hill, 13 sumo squats, crawl bear back up the hill, 13 regular dips, bear crawl down the hill, 13 sumo squats, crab walk back up the hill
C
Catch Me If You Can – Two partners. Partner 1 performs 10 Diamond Merkins and then sprints to catch the Partner 2, who has been running sprinting to the goal post and running back to start
U
Up downs
A mix between chopping your feet or high knees. On my signal chest hits the dirt and bounce back up and we resumed chopping or high knees.
R
Red Bull Smurf Jack
Exceptionally high-tempo cadence at 3 times the speed of a normal cadence. Did in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement.
T
Triple Check
Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.
A
Alarm Clock
Lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. Did 15.
I
Inch-Worm N’Diayes
Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. Did 8.
N
Nolan Ryan
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. Did 6.
MARY: n/a
ANNOUNCEMENTS: Read your newsletter. Labor Day 2 hour morning event at 6 am. Be there is you dare!
COT: Prayers for the injured, PAX to be leaders
MESSAGE: Focus on kindness by way of your nonverbals and your verbal talk. Especially between 3-8 pm each day when you are tired!
WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.
WARMUP:
THE THANG: run the river district, 4 miles
MARY:
ANNOUNCEMENTS:
COT:
We all understand the level of humility that’s needed to ask for help, especially in instances where we feel as if it’s within our scope of abilities. Now imagine having to ask for help to take care some of the basic human needs.
I’m grateful to grow up in a privileged home and seeing the example set where my parents were willing to give back and help those who could barely help themselves. That’s a huge drive for me to be a steward of humanity. It’s our responsibility to help take care of those who don’t have the means to do so regardless of the reason.
That’s the principle the Fort Mill Care Center is built on. They are an organization fully operated by a non paid staff willing to help those in need. They are fully funded by individuals, businesses, and organizations who give to help them make a change. As HIM and leaders in this community, it is also our responsibility to help out in any way we can.
Lookout for notices from PAX and Site Qs that will be accepting donations at their AOs. There’s a convergence being planned near the end of the month to wrap this up.
Thank you in advance for your efforts to help make a difference.
2.5 mile paddle in 1:05. ItalianJob got a cheap SUP at Aldi. Seems to work ok. No one got wet.
COT: how many PAX have done COT on water?