7 of the absolute finest human male specimens posted in the humid early AM gloom of Walter Elisha Park, Fort Mill, to mix it up with some running, crawling, hopping, bobbing, and weaving.  What all did we do?  Lots, just keep reading!  No FNG’s so after quick disclaimer we were off.

The Thang:

Mosey around the jogging path the long way to the sign by 160 and circle up for warm up.  All IC: SSH, Squats, Moroccan Night Clubs, Merkins, Slow Jumping Lunges, Mountain Climbers.

Mosey down 160 to the parking lot by statue hill.

1st exercise, 12 hours of Merkin!  On odd hours, regular, on even hours, wide arm.  Crowd and Q pleaser!  Looked good on paper but my muscles passed out at 10:00.

Next grab a spot on the brick wall for Peoples Chair.  Man on far right broad jumped to the end then so on till all got a turn.

Recover briefly and back at it.  Man on far left broad jump burped down the line.

Long mosey back to Clebourne street and down Main Street to meet at the flags on 160. Whoops, we went to far.  Back across the train tracks to monuments.  Dodge the sprinkles and find a step.

20 dips x 10 derkin then 20 dips x 10 incline merkins

By my count that’s 165 merkins of some sort.  Really creative Q’ing!

Slow mosey (termed slowsy) back to Statue Hill

Once at the base of the imposing, dark hill, I call Bear Crawl up the hill.  Deductible shared he hadn’t posted to Block Party in 6 months but the last time he did, we bear-crawled up the same hill.  Lucky timing!

Bear crawl up the hill and plank until the 6.  I see why the call him Beast, that man can bear crawl at warp speed!  20 LBC then rinse and repeat.

Quick mosey back to WEP to the grass by the parking lot.

7 helping of Mary:

Each PAX got to pick and lead their very favorite exercise.

Reverse Crunch, LBC, Fast Freddy Mercury’s, 20 second plank, Turbo Russian Twist, Protractor (back to school edition), and Flutter Kicks.

COT:

Prayer request and announcements.  Third F convergence at Eternity Church, 6 AM, 8/7.  All day activities on 8/8 with IL Gladiator Games, Columbia Mission Trip Pancake Fund raiser at Applebees on Dave Lyle.  0800-01000.  F3 Golf 1:00pm Carolina Lakes.

Prayers for Birdcages Coworker who was badly injured at work, Truckers son’s medical test, the new Regent Park Beast gym, and one request from Esso that I’m afraid I forgot.

Thanks Repeat for having me!  Honor and a privilege to lead.

7 souls descended onto WEP on a humid July morning. The increase in Tuesday workouts has thinned the PAX at WEP – we are ready for more FNG’s to come join in on the pain.

After a hurried disclaimer, we jumped into the thang:

Mosey to the field for:
SSH x 25
Merkins x 15
Windmill x10
IW x 20

Line up along the tree line and OYO to the nearest drill bit: karaoke out & back. Repeat w/side shuffle, butt kickers, and backwards running. Watch out for the dip.

Mosey to the Veteran’s Memorial on 160/White St. That is Pain Station #1 – 25 dips. Run up Main St to the parking lot across from Hardee’s for Pain Station #2 – 25 merkins. Run Clebourne St to the Credit Union for Pain Station #3 – 25 lunges, then close the loop. Rinse and repeat two more times. Change up pain stations to include lunges, LBCs, plank jacks, and squats.

Mosey up the Massey Street hill to the parking lot by Bowzee Wowzee. Run the length of the lot and back OYO, then 25 merkins. Rinse and repeat with 25 squats, and 50 LBCs.

Mosey back to WEP parking lot. Gump’s watch set the distance at 3.18 miles.

Prayers out to those in the PAX with upcoming travels, those with family who are sick, and those with changes in their jobs. Thank you to the PAX for the opportunity to serve. It is a blessing to be a part of a strong and faithful group of men.

6 dedicated pax came out on a very muggy morning for a head to toe workout

Warmup lap

SSH X 25; Imperial Walker X 15; Merkins X 10; Squats X 15; Mountain Climbers X 15 LBC X 25

Mosey to wall

Wall sits and wall merkins

Mosey to hill

Run to the top of the hill and do 10 Burpees OYO

Rn to the top of the hill and do 10 merkins OYO

plank exercises

mosey to playground

partner up

One partner did 5 pull ups the other did plank punches (rinse and repeat 5 times)

One partner ran around the playground the other did pull ups.

Indian run towards parking lot

Circle up

LBC X 35

went around the circle to pull out the crowd favorites. (burpess, FM, running, etc.)

Jack web 1:4

Marachian night club

COT and BOM

YHC reminded the Pax that being third is a position of total surrender. You are not third if you are only willing to sacrifice if you have personal gain.

Announcements

7/17 CAH

8/8 Gladiator Games @IL worlds largest coffeeteria after at Applebees’s in Rock Hill

Mud Run Contact Old Bay

6 PAX braved the gloom this morning. We talked about strength work in Indian Land.  Would today’s fitness be tough enough?

Quick lap around WEP

COT: SSH, IW, Mountain Climbers.  10 burpee OYO

The Thang:

Partner up

10 partner plank hops. Flapjack

10 Partner Pushup Pattycake (PPP)

Each partner run loop in opposite direction around WEP.  Meet up halfway point

10 partner plank hops. Flapjack

10 Partner Pushup Pattycake (PPP)

Run back to launch point.  That’s 1 round.

Rinse/Repeat until the 0600.

Lead lap: 5 rounds.  3.6 miles, 100 PPP, 100 hops

NMM:

Macguyver and Repeat brought their #smokeboots.  Virtual trophy winners. Good test of strength and fitness today.  Met Masterpiece and Birdcage today.  Birdcage celebrated 1 year of F3 last month.  (I have to post in Fort Mill more often!)  Found out that our F3 brother has lost an astonishing 50 lbs since beginning.  Extremely proud and inspiried by his story and commitment to get fit and get better.  #inspiration.

Prayers for the Ellis family (friend of Rebel’s) as they deal with the loss of a new born.

L&R

Jekyll

This morning, 7 PAX chased the gloom all the way to an unexpected oasis of running sprinklers on some of the old Springs building property. Being nearly the longest day of the year, the true “gloom” was in short supply, but the oasis refreshment was aplenty.  It is great to see daylight so early into the workout…enough to get a “suns out, guns out” comment from Deacon.

We also welcomed FNG “Deductible” whose first post was solid.  Well done, brother!

The Thang:

Indian Run 1/3 way around WEP path

Dynamic warmup – Circle out in field

• SSH x30 => Jog
• IW (high) x20 => High Knee
• Windmills x10 => Butt Kickers
• Peter Parkers Peters x20
• Mountain Climbers x15
• Dry Docks x10

Mosey to front of park

• Broad jumps with ascending Merkins to LED sign (2 jumps then stop for X merkins where X is the total number of jumps taken thus far).
• Lunge walk // Bearcrawl back
• Broad jumps back to LED sign, then burpees (13 – lowest number of broad jumps)

Mosey to Oasis Park

• Box Jumps x10
• Knee Ups (R) x20
• Knee Ups (L) x20
• Dips x30
• Inclined Merkins x40

Down to lot for People’s Chair and “Pass the coupon”

• Over head press (down and back)
• Bicep curls (down and back)

To hill for modified ladder:

• run to top and do 5 burpees
• run back to bottom – 4 burpees
• back to top – 3 burpees
• etc.

Mary:

• LBCs
• Low, slow flutter
• Freddie
• Russian Twist

10 Bombjacks for good measure

COT

Thanks for the opportunity to serve…truly is a blessing and honor.  Great post today by all, and looking forward to see everyone out in the (now growing) gloom again.  AYE!

-old bay

6 PAX chose the tried-n-true Block Party as their place to make a downPAINment.  Oh, there are plenty of other Tuesday morning options in The Fort these days, but these men know where the real party is on Tuesdays.

The pax were advised we’d cover a little more ground this morning than what might be typical for this AO.  Disclaimer was issues, and off we went.

The Thang:

Mosey to field next to memorial for warm-up:

• SSH (IC) x30
• Plank Jacks (IC) x20
• Merkins (IC) x20
• Windmills (IC) x10
• Low slow squats (IC) x10

Mosey Town Hall for SSH until 6 arrives (which wasn’t long at all)

Mosey to bottom of FBC front parking lot for Triple Nickel (“far side” of triple nickel was St. John’s parking lot).

• Plank Jacks
• Bomb Jacks
• Burpees

Shmosey to steps of FBC old sanctuary for partner work (size matters):

• P1 bunny hops up up stairs while P2 flutter kicks // Flapjack // Rinse and repeat
• Partner wheelbarrows up steps // Flapjack // Rinse and repeat

Find a little grass near steps for Jack Webbs to 10 (1:4)

Mosey, via Academy back to upper parking lot of Springs building (not called Springs any more, but I can’t remember the name…Initech, perhaps?)

4 Corners Exercise

• diamond merkins x10 single count
• regular merkins x10
• wide arm merkins x10
• carolina dry docks x10

Return for Mary – Seniors Choice (10 reps each)

• Barry Manilow – LBCs
• Longshanks – Hello Dolly
• MacGyver – CBLs
• Copay – Flutter Kicks
• Birdcage – Freddie Mercury

Total mileage covered for this workout was 2.2 miles.  Check out the map.

The virtual shovel flag was planted and 7 strong were ready to hit it when the call came in to ‘wait for the FNG.’  What?  Wait?  When do we wait?    Anyway, we jogged around, stayed close to the parking lot,  and circled up for some windmills.   We were going to do windmills until the FNG showed up.  After about 10, YHC saw some headlights and in came the FNG.  Whew – we stopped at 18

We gave the FNG a hearty welcome, advised him that if he hurt himself it was no fault but his own, and then off we went around the park.  Here is how the rest of the morning went:

The Thang:

COP

All in Cadence:  SSH x 35, merkin x 10, Imperial squats x 20, Morrocan night clubs x 20, LBC x 20

CCD x 5, walk down to regular plank, merkin x 7, right arm/right leg high, flip over the face the sky, dips x 10, left arm/left leg high, flip to regular plank, merkin x 5, 6” hold, regular, 6” hold,  regular – recover,

Mosey to the playground for the accumulator:

All in cadence:

10 merkins, 1 lap around the playground

20 squats, 10 merkins,  2 laps around the playground

20 Russian twists, 20 squats, 10 merkins, 3 laps around the playground

20 Freddie Mercury, 20 squats, 10 diamond merkins, 3 laps around the playground

20 squats, 10 diamond merkins, 2 laps around the playground

10 diamond merkins, 1 lap around the playground

20 crunchy frogs and 15 hello dolly to finish up

COT

I have not been to Block Party in well over a year and it was great to be back and Q a workout.    Seeing my buddy Flacco this morning was icing on the cake.   I had heard rumors of his return and it was good to see that they were true.   I hope you enjoyed the beat down,  my  friend.    Good to see Rock Thrill too who I run into all over town (S. Charlotte,  Indianland, Ft. Mill, Metro)

MacGuyver  made quick work of the playground loops by keeping a swift pace on every rep.  Well done, brother.   Welcome FNG, Patent – we were happy to wait for you, but now you owe us and have to come back.

Had a blast as usual today and it’s always a privilege to lead such a fine group.  I love F3.

Announcements/prayers

Hog and Coyote – the herd keeps growing!  This will be a great event – June 20, mark your calendar.

Prayers for those looking for employment and those dealing with sudden, tragic loss.