Category: Block Party

Full-body Beatdown at Block Party

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One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did.

Warm Up
– 20 SSH (IC)
– 20 Imperial Walkers (IC)
– 20 Mountain Climbers (IC)
– 20 Plank Jacks (IC)
Mosey to Founders
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 Burpees, Lap
Mosey to Kimbrell’s
– 20 Forward Arm Circles (IC), hold
– 20 Backwards Arm Circles (IC), hold
– 20 Seal Claps (IC), hold
– 20 Overhead Claps (IC)
Run to FBC
– Four Corners: 20 American Hammers, 20 LBCs, 20 Flutters at the four corners
Mosey to Kimbrell’s
– 20 Wall sits (IC)
– 20 Dirty Hookups w/ feet (IC)
– 20 count BTTW
– 20 Dirty Hookups (IC)
Mosey to Fort Mill Dentistry
– Four Corners: 20 Bomb Jacks, 20 Calf Raises, 20 Werkins, Lunge Walk, 20 Ab Mat Sit-ups
Mosey to Pike parking walls
– 10 Muscle-ups
Mosey back to COT

2.14 miles total

NMM
“We must all suffer from one of two pains: The pain of discipline or the pain of regret. The difference is that discipline weighs ounces while regret weighs tons.” John Rohn

Each day we have the option to take the daily red pill in an effort to get better. So many men live in regret wishing they would have taken care of their body in their younger years. So many men wish they would have found balance with their work and relationships. We are living the lives they wish they would have. We have the opportunity every day to build the legacy for our children. We can either be their example to follow or the motivating factor to break the cycle.

Keep pushing. Your kids are watching.

Aye!
IJ

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3 Lessons of Marcus Aurelius

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WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops – with a declining number of burpees (not approved by Trucker) in between exercises. From there – Mosey to Unity Presbyterian

THE THANG: lesson 1 – The happiness of your life correlated to the quality of your thoughts.
10 burpees followed by 7’s – Diamond merkins at the top of the driveway and squats at the bottom. Plank for the 6 or go get them.

Mosey to First Baptist for lesson 2

Lesson 2 – If you’re distressed by anything external, it is not due to the thing itself, but your estimate of it. And this you possess: the power to revoke it at any moment.

More 7’s – diamond Merkins at one end, run to the opposite end of the lot for squats and repeat until the sequence is complete.

Mosey to downtown Fort Mill on Main Street to find benches – 10 Bulgarian split squats each leg (for a notably absent Band Camp) and provide lesson 3

Lesson 3 – The best revenge is to be unlike the one who performed the injury.

Mosey to COT for a few AB exercises – but just a few – then 0600 was upon us.

MARY: See above
ANNOUNCEMENTS: Summer of CSAUPS
COT: 5th core principle

Thanks to Soup To Nuts for the call. Always grateful to post in the gloom with group of HIMs.

Honored,
Cyclops :eye:

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Why do you F3?

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WARMUP: 25 SSH IC
THE THANG:
– Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps
– Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets
– Grass hill: Partner AMRAP, 5 hill sprints, partner does Low Slow Squats
– Top Lot: Partner AMRAP, heals to heaven, run the hill

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Withers Quadzilla & Print Shop Obstacle Course

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WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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Slippery when wet

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WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall

3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins

Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.

While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.

Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground

3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap

Mosey back to COT for a little stretching before 6:00.

MARY:
ANNOUNCEMENTS:
COT:

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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Cheese and Bear Shredder Block Party

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Mentioned the core principles and mission of F3
WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG: We began with the Cheese Shredder and then went into the next exercises as follows:
From the first light pole, we would do Burpees in a ladder starting with one Burpee and went to the last light pole and did 10 Mountain Climbers. The mode of transportation between the light poles for the first round was a Bear Crawl. Then we ran back to the first pole and continued to 2 Burpees and went to the last pole and did 20 Mountain Climbers with the mode of transportation as Lunges. So, we completed 8 rounds of these exercises in the above pattern with the mode of transportation in Round 3 as Crawl Bear, Round 4 as Crab Walk and rinse and repeat the modes for Rounds 5-8. At completion of Round 8, we ran back to COT.
MARY: Not enough time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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