Category: 1st f

Training Ground

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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.

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🚨 Leaders on the Links Golf Tournament 10/28/2024 At 1:30PM 🚨

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Ready to hit the greens and support an incredible cause? The Leaders on the Links Golf Tournament is happening at Fort Mill Golf Club on October 28th, and we want YOU to be part of it! All proceeds will benefit the Children’s Attention Home and the F3 Fort Mill Community Scholarship—two amazing organizations making a real difference in our community.

⏰ Don’t wait—team registration is $500, but after 10/21, fees go up to $600. Get your team locked in now!

🏌️‍♂️ Sponsorships Available (deadline 10/14):

  • Hole Sponsor: $150 – Custom sign at one of the holes.
  • Silver Sponsor: $300 – Custom sign at one of the holes + banner recognition at the event.
  • Gold Sponsor: $600 – 1 golf team (4 players) + custom sign at one of the holes + banner recognition.
  • Platinum Sponsor: $1,000 – 2 golf teams (8 players) + custom sign at one of the holes + banner recognition + special recognition at the check presentation + social media shoutouts.

🎁 We need your help! We’re also looking for raffle prize donations—every contribution counts toward making this event a big success!

📅 Mark the date:
🗓 October 28th
📍 Fort Mill Golf Club

🔗 Register or sponsor today at https://givebutter.com/leadersonthelinks before spots fill up and prices increase!

🔗Looking to volunteer?  Sign up at https://www.signupgenius.com/go/10C0449A4A72CA1FF2-51495425-f3golf#/

Don’t miss out—get involved, have some fun, and make a difference for Children’s Attention Home and the F3 Fort Mill Community Scholarship! 💥

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B.O.M.B.

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WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater.
THE THANG:
We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes the exercise he catches up with partner 2. Partner 2 performs Exercise while partner 1 lunges walks. Repeat until each partner completes 5 rounds of the Exercise. Then back to the starting point; once all Pax were in we went to the next round to rinse and repeat.

Round 1 – 5 Burbees
Round 2 – 10 Outlaws
Round 3 – 15 Merkins
Round 4 – 20 Big Boy Sit ups

Video evidence was previously posted.

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Recycled

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WARMUP:

SSH, windmill (lots of moaning), merkin, honeymooner, down dog

THE THANG:
Over by the track between the two schools we had 5 cones setup along one of the straight away.

Starting at the first come you are to travel by recommended mode of transportation to the each come. Each round will have two sets of exercises. Switch exercise at each cones

Rd 1 – lung walk, merkins 20, dips 20
Run a lap
Rd 2 – bear crawl, lunges 20, squats 20
Run a lap
Rd 3 – side lung walk, merkins 20, dips 20
Run a lap
Rd 4 – sideways bear crawl, lunges 20, squats 20
Run a lap
Rd 5 – rotate between bear crawl and lunge walk, LBCs 20, leg raises 10

Next moved to some super man’s for 5 rds and then finished off the workout with Airborne hip specials.

MARY:
ANNOUNCEMENTS:
COT:

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Smoked the “Moderate”

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: 7s= Plank Jacks & Big Boy Sit Ups
Phase 3: Four Corners = 10 reps each exercise
Corner 1: Seal Jacks, Bomb Jacks, and Squats
Corner 2: Shoulder Taps, Mountain Climbers, and Lunges
Corner 3: Merkins, Peter Parkers, and Dips
Corner 4: LBCS, Flutters, and Hello Dollies
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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We arent the 95%

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WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3

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