Category: 1st f

Goose’s B-Day

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WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it.

THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot past the theater. We ran the length of the lot with 3 stops along the way to perform the following exercises then repeated it on the way back. I planned for 6 rounds but we only had time for 4.
Round 1 – Burpees
Round 2 – Low Slow Squats
Round 3 – Lunges
Round 4 – Bomb Jacks

Moseyed back to the flag.

MARY: Ring of Merkins, staying in a plank position we each took turns doing Merkins until we got to 50.

ANNOUNCEMENTS: H.I.M Camp, CSUPS, read the Newsletter.
COT: Prayers for kids, parents and teachers over the summer. @cutlet foot surgery @Tron and his son Josiah. And praises from for another year and turning 49. Thankful for F3 and the blessing it has been for me.

As always it was an honor!!!

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The Tortoise and The Hare

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A Hare was making fun of the Tortoise one day for being so slow.
‘Do you ever get anywhere?’ he asked with a mocking laugh.
‘Yes,’ replied the Tortoise, ‘and I get there sooner than you think. I’ll run you a race and prove it.’

The Hare was much amused at the idea of running a race with the Tortoise, but for the fun of the thing he agreed. So the Fox, who had consented to act as judge, marked the distance and started the runners off.

The Hare was soon far out of sight, and to make the Tortoise feel very deeply how ridiculous it was for him to try a race with a Hare, he lay down beside the course to take a nap until the Tortoise should catch up.

The Tortoise meanwhile kept going slowly but steadily, and, after a time, passed the place where the Hare was sleeping. But the Hare slept on very peacefully; and when at last he did wake up, the Tortoise was near the goal. The Hare now ran his swiftest, but he could not overtake the Tortoise in time.

After the race, the Tortoise and the Hare reflected on their experience and realized that they could learn from each other. The Tortoise admired the Hare’s speed and agility, while the Hare respected the Tortoise’s determination and steady pace. Over time, they became good friends.

To celebrate their newfound friendship and the lesson they learned, the Tortoise and the Hare decided to organize an annual relay race for all the animals in the forest. This relay race would commemorate their initial rivalry and highlight the importance of both speed and persistence.

In the relay race, teams of animals would pair up with one fast runner and one steady runner, working together to complete the course. The Tortoise and the Hare served as ambassadors for the event, encouraging all the animals to participate and cheering on every team, regardless of their speed.

The relay race became a beloved tradition. The friendship between the Tortoise and the Hare remained a symbol of unity and cooperation, reminding everyone that they could achieve great things by appreciating and supporting each other.

Team Registration

The Tortoise and The Hare will be a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams can consist of 2, 4 or 6 players.
No team? Show up and you’ll be added onto one!

Rules:

Each person runs a lap on a track as fast as possible, handing off to the next leg. Ruck weight has to be at least 30#. The distance covered will be 12 miles.

  • 2 man team – 6 miles (24 laps)/person
  • 4 man team – 3 miles (12 laps)/person
  • 6 man team – 2 miles (8 laps)/person

The TWIST:

  • Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
  • E.g. Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.

Registration:

Pick your team size, name, and members and register at the link below

Team Registration

No team? Show up and you’ll be added onto one!

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WOD: Zachary Tellier

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WARMUP:
25 EA – SSH
10 EA – Cherry Pickers
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
Mosey around NAFO to front of school

THE THANG:
WOD: Zachary Tellier
10 Burpees
Run to and around the traffic circle

10 Burpees
25 Pushups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
150 Air Squats
– Run to and around the traffic circle

Mosey to bars
5 Pullups
5 V-Ups
5 LBC’s
5 Freddy Mercury’s
(4 rounds)

MARY:
ANNOUNCEMENTS:
COT:
Zackary Tellier Story – Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

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Need for speed

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WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s
THE THANG: couple webs! Moseyed over to behind the theater where we did a Webb with reverse merkins with railings to support and monkey humpers on other side of lot. We did 5/10, 10/20, 15/30 and 20.

We then moseyed to back of big lot and ran suicides, all the way across in three trips,

bear crawled back to first light and then moseyed to Handels to use the chairs for a 2nd Webb, step ups and dirkins.
3/10, 6/20, 9/30, 15

We then moseyed to road heading to Red Ventures and did a light pole routine down the hill with 5 merkins at top and 5 squats working our way down at each light pole.

Moseyed back for Mary
MARY: called out a couple of newer pax to call exercises, everyone’s ready to take next step!
ANNOUNCEMENTS: newsletter
COT: kids, marriages and summer break

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Dawn Patrol

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Six this morning at Dawn Patrol.  Taking advantage of the extra hour of sleep and still getting our work in!

Warm Up: Mosey, SSH, Merkins, Slow Windmills, etc.

Thang:

All PAX wall sit, take turns 15 yard bear crawl and 3 burpees.

Split into two groups and circle the parking lot alternating between bear crawls and mosey. Stations of 30 squats, 25 Merkins, 30 Lunges, 25 LBC’s , and 20 Plank Punches.

Back to the Amphitheater for a quick ab lab and and COT.

Show Me The Money (sleeping in) and Jekyll (vacation) were missed, and they missed out on some life and safety lessons from Change Order.

Prayers for kids making smart choices and those undergoing medical procedures.

It’s been a while, but I am glad to have the opportunity to Q this morning.IMG_3796

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Flag Handoff at The Sink…..If you know what I mean?

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Flag handoff from Maximus to Farmer’s Only.

WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.

– Merkin (5-5-5 – Regular, Wide, Diamond)
– SB Toss (10)
– SB Shoulder to Shoulder (10)
– Deadlift (10)
– Manmaker (5)

THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.

1 – Suitcase Carry/Overhead Press
2 – Shoulder Carry/Lunges
3 – Back Carry/Flutters w/ Press
4 – Overhead Carry/Rows
5 – Zercher Carry/Cleans
6 – Bear Carry/Curls

Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.

Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.

ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.

COT:
Flag Handoff. Congrats Farmer’s Only.

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Redstone Showdown

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WARMUP:
15 “latecomer” burpees
Side-straddle hops
Big arm circles
Michael Phelps
Sumo-Squats
Don Quixote
Mosey

THE THANG:
10 / 20 / 30 reps in pairs

Base 1: Merkins with fist-bump
Base 2: Bobby-Hurleys
Base 3: Big Boy sit-up fist-bump
Base 4: high-low twist pass (both sides)
In between bases: bear crawl

10 rep speed round around bases
Mosey around parking-lot back to Lazarus

MARY:
Stretching

ANNOUNCEMENTS:
Include M’s contact info on Slack profile
HIM camp on June 21

COT: COT and close out

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The Smokin Lucky 7

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder (2 Rounds)
Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count Each by All; Wall Sit Hands Above Head = 10 Count Each by All; Balls to the Wall = 10 Count Each by All
Phase 3- Dora: Timer- Run to Flag and Back
100 Burpees
200 Squats
300 Mountain Climbers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Swetty Barry – 3rd Time is a Charm!

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  • QIC: Cake Boss, Barry Manilow, Twister, Bassomatic, Fogerty
  • When: 07/11/2024
  • Posted In: 1st f, 2nd f, Pre-Blast

 The Swetty Barry is like no other CSAUP.

For those that remember the suck of the previous 2 versions of this event, you will appreciate what the committe has come up with for the 3rd round of this amazing time together.

First, let me start by stating this is 1 of 3 Summer Series CSAUP and if you complete all 3, you will receive a BAD ASS patch. 

 

Ok here are the deets on the Swetty Barry

  • Date: 7/11/24
  • Time:7pm wheels up
  • Location: Regent Park Pyramid Building 7000 Regent Pkwy, Fort Mill, SC
  • Type of activity: Run, Ruck, Bike, skip designated route with stops at 4 Pain Stations
    • All participants will leave and return to same location and leave at same time.
    • 2nd F immeditately following where everyone will get a medal, waters and other libations supplied. Free to bring other refreshments if feel led to do so.
    • All are welcome to participate, however a Donation of $20 to fund the F3 High School Scholarships as well as giveways and prizes is appreciated.
      • Paypal: @f3thefort or cash is King

Contact Twister for all suggestions and complaints!!

 

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The Tour de Fort Mill: Where Burpees Meet Churches and Açaí Dreams

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I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the workout:

Warm-up:
– 10 Chain breakers
– 10 Italian night clubs
– 5 Side Straddle Hops

The Thang:
1. Run to Harris Street Park
– 5 Kraken Burpees

2. Run to Fort Mill Church of the Nazarene
– Halfway plank for the six
– 5 Kraken Burpees
– 10 Imperial Walker Squats

3. Run to the old Springs building across from The Print Shop
– Stop for the six at the Valero
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups (Omaha this round to 15 Seal team sit-ups)

4. Run to the Fort Mill Church of God
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons

5. First Baptist Church Fort Mill back parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s

6. Run to Unity Presbyterian Church side parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
– 20 Worst Worst LBC’s (this seemed to be a crowd pleaser)

7. Run to Maui Açai Food Truck
– Wait for the six, then 15 monkey humpers in cadence

8. Run to the bottom of Massey St
– Nured up the hill to the entrance to the parking lot

Once at the entrance, we lunge-walked across the parking lot, headed for the transmission line, but I called an audible due to the time and we ran to COT.

Overall, we achieved 3 miles.

Announcements:
– HIM’s Camp
– Hog & Coyote on 6/15

Prayers and Praises:
– Loss of Dark Helmet’s father, Frank
– Kids graduating
– A friend going through a nasty divorce
– Mental health, especially when we are in a funk or injured
– Health of our kids

Great job to everyone who participated today! Let’s keep pushing and supporting each other. Aye!

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