Category: 1st f

Bearded Wonder Takes On The Pond

Leave a comment

NASA asked me to Q Minnow Pond about a month ago and I accepted forgetting that I had Lake Haigler 12 hour 2 days afterwards. The plan was to take the Minnows to the trails and get some miles there but that will have to wait for another time to do that. It had rained the night before and there were a lot of leaves on the trails. Didn’t want someone to do a Superman like Dark Helmet did last time I Q’d here.

Took the fellas to Harris Street Park and as Strava describes it Harris Street Hell Hills. It’s almost a mile to the park from Veterans Park so keep that in mind for future Q’s.

We did hill repeats each way with 10 hand release merkins at the middle, 10 monkey Humpers at top of one side Harris Street and 10 Sumo Squats at Harris/21 Hill. Most got close to 4 miles total.

Had a group of guys carrying around fancy book bags filled with styrofoam peanuts and a few had actual weights in them. Maximus,Rebound,Dark Helmet,Farmers Only,Spider-Man, Crystal Lake, Wooden Leg and Anchorman all rucked I’ll let you decide who had peanuts and who had weight.

,

TClap |
0

A Hilly Situation

Leave a comment

WARMUP: None
THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back towards COT, finish with another round of klaw up Massey St. hill.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Lazarus

Leave a comment

Stretch, Running, Pain-station, Tire roll & 1Merkin
WARMUP: Stretching, Running,
THE THANG:
<@U0603USPHAS> brought the car in HOT :hot_face: to start our F3 workout.

Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga, Bottle Cap, and C3P0

<@U01FDRQSQG3> kept <@U063F72E8M9> on the move with his extremely fast pace!

<@U07E0KTT4BV> and <@U07BZNU2HDH> stepped up with the tire :wheel: push followed by a Merkin. Strong work fellas

MARY: Team work and strong running
ANNOUNCEMENTS: praise and prayers around the circle :o:
COT: <@U063F72E8M9> led us out with a prayer

TClap |
0

To the Light Pole, To The Wall

Leave a comment

WARMUP:
Short mosey, found Bonsai, did some warm uppy things
THE THANG:
Mosey to the half wall.
Mosey to the wall:
– 8 burpees at the parking spaces
– Over the wall
– 1 Donkey Kick
– Over the wall
– Continue the series 7/2, 6/3, etc.

Mosey to the light poles:
Obtain a rock. Everyone apparently expected judgement, because everyone grabbed an acceptably large rock to start.

– 10 Bentover Rows with your rock
– 10 curl and directly into an OH Press with your rock
– Run to the first light pole – 5 merkins
– Run back to the rocks and complete the exercises again.
– Run to the first pole – 5 merkins, run to the second pole 5 merkins
– Run back to the rocks.
– Keep going based on time available. I think we got to pole 6
MARY:
We had 5 minutes and went around the circle calling exercises until time ran out.

TClap |
0

2 stations in the mist

Leave a comment

WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter.

THE THANG:
– mosey round to find cover
– 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station
– Station 1:
– 10 burpees
– 20 merkins
– 30 squats
– 20 shoulder taps
– 10 CDDs
– Station 2:
– 10 big boys
– 20 leg lifts
– 30 flutters
– 20 LBCs
– 10 Freddy Mercurys

MARY: Didn’t show

ANNOUNCEMENTS: Lots going on. Trash pickup. Christmas party. 4k run for CRI. Comedy night at Sweetwaters coming with proceeds going to CRI (see <@U01FDRQSQG3>). Pizza social at Emilios next Thurs (<@U061P7HUFRR> buying first couple pies!). Next Bethel shelter will be first Thurs in Dec.

COT: We all learned that teenagers throw away silverware/utensils. I’m baffled and scared. Many family related things on our hearts; support each other through these holidays!

TClap |
0

The Short Hand

Leave a comment

WARMUP:
Side straddle hops, Windmill, Frankensteins, Murkins
THE THANG:
Set one: 3X Bear Crawl up hill, look at stars walk down hill
Down Hill – 20 – Lunges
Up Hill – 20 – Squat
Down Hill – 20 – Diamond
Up Hill – 20 – Carolina Dry Dock
Partner
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
MARY: Plank and gratitude sharing moment
ANNOUNCEMENTS: Newsletter
COT:

TClap |
0

10th Annual Clave Boss 5k/10k Christmas Convergence

Leave a comment

It’s the most wonderful time of year and not for shopping and lights and eggnog but because it’s the 10th annual Clave Boss Christmas 🎅🏼 Convergence

💪🏻 🔥 🎄 💥 💪🏻 🔥 🎄

Here’s the run down:
Date: Tuesday12/24/23
Place: Fort Mill Middle School “THE YARD”
Times:
💥0600-10k launch
💥0610-5k launch
💥0715ish-Bootcamp launch (Some HIMs Qing)
💥0830ish-Poppins Sweatwaters Coffee and stuff…yes that stuff

This is opportunity to bring family neighbors and kotters out for a great morning to push yourself physically but also have awesome 2nd F.

ALL levels of PAX can do the 5k and bootcamp as it will be challenging but no man will be left behind.

Barry Manilow approved all of this and like the Honey Badger, I don’t care what the critics say.

Keep Posting!! See you In Da Gloom!

TClap |
0

Training Ground – Heavy Style

Leave a comment

So, it started as an idea for a nice, or heavy, Sunday ruck before Church. Well, it’s now turned into a morning staple for some. I’ll tell you this, I always walk away grateful. Grateful that Crystal Lake was willing to make this official. Grateful that the hour ALWAYS includes laughs, even teenage boy humor. Grateful that we typically have a few “real” conversations and today was no different. To land the plane, I started the day, grateful.
WARMUP: Sure. It included rucking up and 5 of the 9 PAX grabbed a sandbag, too. We’d rotate on/off the sandbags every 6mins unless I forget, of course.
THE THANG: I don’t remember all the roads traversed but we started by making our way to WEP then meandering our way to “Gun Shop Hill” where everyone had the opportunity to walk down and “KLAW” (walk backward) up the hill with ruck & sandbag. We then made our way around our farming village some more and even made it back to the hill for a repeat of the walk/klaw experience.
MARY: Nope
ANNOUNCEMENTS: Register for the Christmas Party if you haven’t and you’re still reading.
COT: Yes.

TClap |
0