Parking Deck workout
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Warm Up, SSH, hillbilly, imperial, low slow
mosey to main parking lot
Bear crawl to horizontal line, 5 merkins
Lunge walk to next horizontal, 5 squats
Alternate above motion to curb and back
Mosey to front of Cinema: Partner Dora
100 Step ups
200 LBC’s
300 Carolina Dry Docks
100 Dips
100 Big Boys
100 Incline Merkins
Back to COT, Airborne stretch, round robin exercises
Announcements: collection of donations
Prayer or praise from everyone, lots of prayers for western NC from everyone
Run to Valero
Run back down Nims Lake Road to pond
Circle back to COT
4.3M
Each person loaded up with a ruck and a sandbag. Short walk, uploaded weight. Partnered up, took turns carrying two rucks, two sandbags while other partner ran.
Rugby sprints – exercises then run fast
Short mosey to school. exercises performed while other partner ran the hill.
Finish strong: partner 1 carried all weight up the hill while partner 2 ran up the hill. Flapjack.
Ruck back to COT
WARMUP: (all in cadence)
– SSH X20
– Merkins X10
– Peter Parkers X10
– Windmills X10
THE THANG:
DIETZ (10 Rounds)
– 5 Pull-ups
– 15 KB Swings
– 15 Merkins
– Run 200m (ran to the speed bump after the cross-walk)
Back to COT for 36 burpees and 5 minutes of Mary
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
We had 10 at <#C0653MWMA8K> for an East Side continuous to get stronger, with accusations FNG had splashed Merlot!!!
pre explanation of Tillers F3 name (Tiller company, a fire apparatus)
Followed by Yoga stretching and relaxing music.
Vuvuzela lead the PAX up and down stairs at Red stone theater followed by Tomb Raider.
Next exercises seated wall coupon pass. Tiller was heard giving the mission of F3 loudly. Abagnale was told to move up faster followed by Shoe String to step up the pace.
PAX moseyed into Bear crawls with two Merkins. Ringer per usual lead the beat down.
PAX moseyed to front of theater for a slalom through the front pillars to return for squat jumps 20
Moseyed past large group of coupons on sidewalk only to be told to do Mike Tyson’s in cadence 10
Murder Bunnies next with Merkins 10
FNG went topless after Bunnies and Merkins
Moseyed through pillars for squat jumps 5
Serpent into pillars for dips on benches. PAX seemed confused as Tiller gave order to get on wall for step ups 10 each side.
Confusion set in as Rosie asked what we are doing after step-ups
Tomb Raider and PTL had to be redirected to follow Tiller as we ran back to C.O.T
Goose had to be told directly to stop moving coupons OFF the parking lot onto the side walk.
WARMUP: Yoga
THE THANG: EAST SIDE rules
MARY:
ANNOUNCEMENTS: new AO coming to Indian Land soon, Convergence, Walter Elijah Park this Saturday. St John church, September 27 @ 6:30 (Dredd) gust speaker
COT: prayers for us and family
This October at Ring of Fire it’s the latest edition of Q-School. Whether you are a seasoned Pax or a newer Pax come out on 10/9 to learn the fundamentals of how to Q. Cadence calling, commands, and workout structure will all be covered.
In addition, and more importantly, learn more about WHY we do the things we do in the gloom and how every workout and every Q is intentionally designed to serve our larger mission in F3.
See you all out there!
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Chesse Shredder (2 Rounds)
Phase 2- Round 1 (10 reps)= Merkins, Irkins, Derkins; M.O.T.= Bear Crawls; Round 2 (20 reps)= Dips, Step Ups; M.O.T.= Lunge Walk; Round 3 (30 reps)= Plank Jacks, Seal Jacks, Bomb Jacks; M.O.T.= Crab Walk (Performed those 3 Rounds twice)
MARY: American Hammers, Gas Pumpers, Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Nope
THE THANG: 4 men, 4 rucks, (2) 60lb sandbags. Head to Baxter for the Berkshire Heights loop rotating on/off the bags every ~6mins.
Then, head to the hill entering into the Colosseum for yes, a reverse hill climb.
With Ruck & Sandbag, reverse walk up the hill then rotate.
MARY: Nope
ANNOUNCEMENTS: Nope, just work.
COT: Yes.