Dawn Patrol

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?

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

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

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!

  • 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

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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Billy Madison Merkins

WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Mountain Climbers
Merkins
Broga

Mosey to Redstone Theater

THE THANG:
Billy Madison Gauntlet
10 sets and run to 4th island and back
You then repeat any previous exercise for 10 reps and compound the exercises

Merkins
Squats
Lunges
LBCs
Dips
Durkins
Mountain Climbers
Calf Raises
SSH
Imperial Walkers
Hand release Merkins
CDD
Burpees

MARY:
N/A

ANNOUNCEMENTS:
Newsletter

COT:
Health and finishing school

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“Fun Workout Playlist”

WARMUP:
Cherry Pickers
Broga
Mosey to back lot
THE THANG:
2 separate AMRAP’s. 15 minutes a per.

50 SSH
40 Mountain Climbers
30 Plank Jacks
20 Leg Raises
10 Burpees

50 Step Ups
40 Overhead Claps
30 LBC’s
20 Dips
10 Bulgarian Split Squats

Mosey back to COT
Airborne Hip Exercises

MARY:
5 minutes of rotating exercises

ANNOUNCEMENTS:
Summer CSAUP

COT:
Trucker’s mothers health, Barkley/Boogie Nights brother, mental health

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Monkey in the middle

WARMUP: ssh, windmills, pickers
THE THANG:

One pax starts on exercises. Second pax runs to far end of lot and starts SSH, 3rd pax runs to 2nd pax to relieve him. This continued until the first pax completed 100 ab wheels, 200 burpees and 300 spider man merkins, did not complete merkins
MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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Sweep The Leg

WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.

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