WARMUP: mosey, ssh, imperial walkers, hillbilly walkers
THE THANG: 3 corner block party- 20 pull ups at the print shop, 20 merkins and 20 squats and the train tracks and top of the hill
MARY: saw quite a bit of her
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey, Shuffle, butt kickers, high knees
THE THANG: exercises in cadence
Routine 1
– merkins
– Seal jacks
– Derkins
– Moroccan night clubs
– Hand release merks
– Overhead claps
– Incline merks
– Donkey kicks
Bear crawl and lunge walk
Routine 2
– squats
– Peter Parker’s
– monkey humpers
– mnt clmbers
– Step ups
– Big boys
– Low slow squats
– LBCs
Bear crawl and lunge walk
Repeat Routine 1
Bear crawl and lunge walk
Repeat Routine 2
Mosey
WARMUP:
– 15 SSH
– 10 LSS
– 10 Windmills
– 10 IW
– 10 MNCs
– Yoga
THE THANG:
Ran loops around the block (160 to McCammon to Cleborne to Main), stopping at each driveway for exercises (below). First loop was 10 reps, 2nd loop was 20 reps, 3rd loop was 30 reps. All were completed.
– Squats
– Mike Tysons
– Big Boys
– Merkins
– American Hammers
– Monkey Humpers
– Shoulder Taps
– Burpees
MARY: None, wrapped up burpees at 0600
ANNOUNCEMENTS: Bethel, Golf Tourney, 50k race, Pints & Padres
COT: Stays in COT
WARMUP: Quick lap of the parking lot then windmills, squats, light stretching
THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the parking lot behind Hobos for some four corners.
Pax to complete all exercises at each corner then do a full lap around the parking lot before getting to the next corner. Corners broken out as:
– Upper body (20 reps each) Merkins, CDDs, Dips, Shoulder taps
– Lower body (20 reps) Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs (20 reps) Big boy sit-ups, American hammers, Flutter circles, Box cutters
– Full body (20 reps) Burpees, SSH, Mike Tyson’s, Single-leg merkins
Mozy to the parking lot across from what used to be the Hardee’s. (Kimbrell’s) Pax planked up for 4 plank-jacks, Mountain climbers, Shoulder taps, Superman’s. Rinse and repeat for reps at 4, 8, 16, 32.
Since we were in downtown Fort Mill, we did a quick history lesson on why the town has its name. (We are located half way between a British fort built to protect the Catawba Indians and Webb’s Mill). In honor of the town’s founding in 1873, we did 18 Merkins then ran down to the bottom of Main Street for 73 SSH.
We had about 5 minutes left at that point, so we did a mozy back to COT.
MARY: About 2 minutes worth
ANNOUNCEMENTS: Bethel, Grow Ruck, H.I.M. Camp
COT: Family, Health, Marriages
WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between.
Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Seal Jacks
Side Straddle Hops
THE THANG: Mosey to the site formerly known as Footloose
Lesson 1 – Treat the body rigorously so it does not fail the mind.
Partner DORA – 50 burpees, 100 squats, 150 flutter kicks
Mosey to the top of the hill at the parking lot on Monroe White for lesson 2.
Lesson 2 – You have power over your mind, not outside events. Realize this, and you will find strength.
7’s in the lot – Burpees on one end, NUR to the other lunges on the opposite end. Note – Tesla is fast.
Mosey to Print Shop parking lot for LBC’s in cadence and rosalitas in cadence.
Mosey to the Millstone downtown. Touch the Millstone and do two burpees.
Mosey to the Parking Lot on Massey for Lesson 3
Lesson 3 – You should not give circumstances the power to rouse anger. For they do not care at all.
19 merkins of different types at each light pole.
This idea looked better on paper than in reality and the 559 bell rang while in the midst of attempting completion of these. PAX headed back to COT to make the 0600 deadline.
MARY: Was left at the Print Shop
ANNOUNCEMENTS: Many – read your newsletter
COT: always the 5th core principle
Cubbie – thanks for the call. Always a privilege to lead.
:eye:
WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs
THE THANG: up and down hill with LSS at bottom and big boys at top x3
Wind sprints and ne’er backx5
Amphitheater 10 in cadence burpees we were suppose to go to playground but with not knowing about construction we pivoted to multiple stops around WEP for lunges, hand release merkins, and American hammers. Finished off at wall for step ups, derkins and dips.
MARY:
ANNOUNCEMENTS: marriages, addictions, and family changes that cause dynamics in the home.
COT: early into the workout the site Q asked to share my “why I do F3” it is simple because of you all. I was definitely a sad clown about 12 years ago when 2 guys were coaching my sons soccer team. I would drop him off and then go for a run. They asked if I ever heard about this workout group called F3. I said I’ll think about it. 1 day later when going to get a haircut I ran into another guy he said let me tell you about this group I’ve been working out with called F3. As a new believer ( I had been agnaustic until this time) I knew God was putting men into my life to change my perspective on life and him. Because of the men I have met and that have given me so much I want to give back to each of you and to men that have not been introduced to what we have. I know I am not the best at getting guys to come out but I love getting to walk in life with all of you that are coming out and that bring others to the gloom. Love you all.
WARMUP: 3 gathered in the wet because they decided today was a day to get a little better. We took off towards the engineering building where the mini wall is located and did SSH, cherry pickers, windmills, low slow squats, merkins. 5 minutes into the workout and we were already wet so we were definitely committed to the weather.
THE THANG: Made our way over to WEP for some old school drill bits.
At each drill bit which are now bench swings, we did 1 exercise but added an exercise and count at each new swing.
– 10 bombjacks
– 20 diamond merkins
– 30 American hammers
– 40 squats
– 50 flutters
– 60 calve raises
The last 2 swings we just did the flutters and calves.
Ran back to the small wall for 2 sets of: 20 step ups, 20 dips, 20 derkins (only 10 derkins for the second round).
Ran down to the small parking lot for a wall sit where each guy stepped out to do 2 burpees and then rinse and repeat. Then back to COT.
MARY: 1 round each guy call cadence before time ran out
ANNOUNCEMENTS: men’s shelter
COT: CSPAN style around the group for some prayers and praises.
Warm-O-Rama
SSH
Windmills
Arm circles
Moseyed to the pharmacy parking lot where the party began.
Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.
? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.
? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.
? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then
We moseyed back to COT in time for Piston Crunches & a 1 minute plank.
ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.
WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater
THE THANG:
Quick Overview of 7 Knife Attacks(pax hold Al Gore)
Pax get pool-noodle-“dagger” (pic below)
Get coupon from rock pile
• Hilt, Fist, Cut, Thrust, Slash, Drag, Fillet (High Flyers Crush Steel Targets During Fieldwork…)
• Saber Grip vs. Filipino Grip (Thumb position) – discourage reverse/Ice-Pick grip
◦ Saber better for Fist+Hilt… Filipino better for Slash & cut (protects wrist angle)
◦ Reverse Good for Hook & Trap… but not today
• Basic Stance (reverse guard hand to protect hand tendons / protect carotid)
OFFENSE
1 1 Pax does coupon Overhead presses…. Other Carves Alphabet on his Torso
◦ Flapjack
2 All but 1 Pax Holds “Coupon Cross” circle Pose (linked by rocks)…. Last pax in center practices targeting Carotids, Brachial, and Femoral
◦ After getting all pax, trade out to next man
◦ must hold coupons high enough for slasher to access Brachial arteries & spread legs enough for Femoral access (TWSS…)
DEFENSE: hold Al Gore again during instruction
Pax practice this w/ EMOM; Indian run style attacks on same pax practice a single technique at a time
– 4 Burpees then try MEET …
– 10 Merkins then try PASS or FOLLOW
1 Meet: Slash at their hand on the way in (+ 2x force!)… – must use free hand to check his knife hand
2 Pass: Step away, but cut wrist AS he passes
3 Follow: Step away, but backhand cut AFTER he’s gone through
CHALK KILL CHALLENGE: Swap Noodles for Sidewalk Chalk
• NO STRIKING, GRAPPLING, OR “cuts” ABOVE THE NECK
• 30 sec. Goes…. Then # reps = # “cuts”
◦ Man Makers… SSH till 6 is up
• Repeat
5:50-ish: head back to COT
“Discipline is the blade that carves out greatness. You don’t rise to the occasion—you fall to your level of training.”
ANNOUNCEMENTS: newsletter items
COT: prayers for lost loved ones, discernment, marriages-and accountability. Therin, and upcoming outreach efforts.