Category: Block Party

Switcheroo at Block Party

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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

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Three lessons and……burpees

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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:

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Are you able to pivot when an obstacle is in the way

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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.

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It certainly wasn’t hot

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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.

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The Grinder, Beast, & Gauntlet

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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.

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Monkey steals the peach

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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.

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8 blocker at block party

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WARMUP: Broga by BOSSmen
THE THANG: doing 8 blocker leadership goals exercise. Jog to top of hill and collect writing tools. Box one fill out your Concentrica, box two your 1st F goals for the next 13 weeks. Box 3 fill out one way you are going to strengthen a relationship that is out of balance in your Concentrica box. Box 4 is one goal for improving your faith.
Back page is more personal goals in listing your jester, your mental Sharpening, your intentions with your date nights, advice to give your younger self.
MARY: we did multiple exercises in between each box. Some running, bear crawling, hill sprints, merkins, standing penguins and some other things.

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Pyramid of Pain

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WARMUP: Circle up in the parking lot at COT for the following, all 4 count:
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 Strawberry pickers
Then mosey to the parking lot entrance on Main St by Hobo’s for…….
THE THANG:
Pyramid of Pain
Workout area is the parking lot behind Hobo’s, from entrance on Main to entrance on Clebourne. 7 exercise stations, first one right at the lot entrance on Main, each approx 25-30 yds apart, with the final station 7 at the entrance on Clebourne. Stations are:
1. 5 burpees
2. 10 cinderblock curls
3. 15 cinderblock overhead press
4. 20 LSS
5. 25 merkin
6. 30 LBC
7. 35 flutters 4 ct
Method
Start at station 1, do the exercise. Lunge walk to 2, do the exercise. Then run back to station 1. That is round 1. Repeat, but each round you add on an exercise station, doing each station, do not skip any as you progress towards each station. Lung walk to each station, then run back to starting station 1.
Rd 1
Station 1 + Station 2
Rd 2
1 + 2 + 3
Rd 3
1 + 2 + 3 + 4
And so on until you get to station 7

Everyone finished all stations. The plan was to then, after you finish station 7, do NOT run back to starting station 1, but instead cross the railroad bridge on Clebourne, then stop at the field that COT is on the opposite end of (approx 80 yards?), then bear crawl across the field to the gravel lot, then run back to starting position 1 and repeat. We ran out of time, so after we finished station 7 we just ran across the field to COT just in time for 6am.

Everyone did GREAT! Mumblechatter was excellent, humidity was off the charts, we all put in a solid effort of pain and sweat equity. I will Q this again if given the opportunity, but will skip the warmups so we can do the bear crawl to COT.

MARY: None
ANNOUNCEMENTS: A LOT going on. Read the newsletter, reach out in COTs and get involved.
COT: A lot lifted up. Do not forget to celebrate the good things, good moments in life, do not just focus on the negative or bad. Little victories. They help change the prism of how you look at things. If you only tend to focus on the bad or negative, that is all you will see. Do not let the good things slip through! Change that prism, one little victory at a time.

Thanks for the opportunity to lead.
SYITG
-NASA

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Pitter Patter Lets Get At Er

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WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute

MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd

COT: yes

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New Office Tour

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On what was the most humid day of the year so far, 9 pax got after it in the gloom. <@U01NGHPR2HW> asked that I give my “why” for F3. My why isn’t because of the workout or doing something that most ordinary people wouldn’t do or because it put me in the best shape of my adult life when I was called to donate a kidney to a friend, but it’s because of the group of men that create a community that cares about each other.
I know that if I don’t show up, someone will wonder where I am, how I’m doing, and truly care about me.
This is more than a workout group. It’s a community that I’m proud to be a part of. Keep posting, check on Kotters, and get more men into this group.
WARMUP: We mossey’d over to the First Baptist church parking lot to give us some room and some nice pavement to work from. Started with SSH, Imperial Walkers, Windmills, Merkins, Parker Peters
THE THANG: The OG Dora of 100 merkins, 200 squats and 300 LBCs. Followed that with a Jack (1/2 of a Jack Webb) of burpees and Overhead claps and then a Webb Jack of Mountain Climbers and Mack-tar-njais.
MARY: Ran back towards COT and then climbed the steps at the park before going back to Veterans Park for some box cutters and some flutters.
ANNOUNCEMENTS: Bethel Men’s Shelter service on 7/3/26.
COT: Lots of prayers for families, jobs, and our group.

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