Category: Golden Corral

Last Call

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WARMUP:
Windmills
Calf raises
SSH
Elbows-to-High Knees
Cherry Pickers

THE THANG:
HIIT Tour to Grace Covered Pavilion (including parking lot four corners)
15 Merkins
20 Shoulder Taps
25 Jump Squats

Arm Dora @ Grace Covered Pavilion
While partner takes a lap, with a burpee halfway:
100 Dips
200 Moroccan Nightclubs
300 Shoulder Presses

Mosey back to HT

Group Inchworms (to HT)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’

Group Inchworms (from HT)
– Each set will start together (starting positions – move)
– Group #1 – Walking Squat Shuffle (Walking Al Gores?) to next parking lot island
– Group #2 – Big Boys
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Big Boys
– Group #2 – Walking Squat Shuffle to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Shufflers alternate direction throughout

MARY: nah
ANNOUNCEMENTS: AO restructure, Bethel, Break the Dam
COT: prayers for health of friends, praise for the new MinuteChild

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Stuff Half Shell Aint Never Done

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WARMUP: Yes, this is important. It was also cold
THE THANG:
4 corners around the old Rite Aid:
merkins, squats, flutters, burpees
ADHD Mosey
Pick up 2 rocks and do some squats
Hand release negative merkins with hands on the rocks
ADHD Mosey
Bulgarian Split Squats & Derkins on benches at Grace
MARY: More of hip mobility in exchange for Mary. You do the math.
ANNOUNCEMENTS: Golden Corral and Stockade are merging and becoming The Forge on Wednesday/Friday. Effective 1/1
COT: Was held. Had to be there

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The Gloom Always Collects — Check on the Missing

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Warm-Up
We kicked things off with Imperial Walkers, then moseyed to the parking-lot island for hamstring stretches and hip openers. From there, we sprinted to the flag and continued the mosey over to the new bootcamp spot for a healthy round of Monkey Humpers.

The Thang

Movement to the Church
We headed to the church and tackled Toy Soldiers up the hill, followed by a NUR (backwards run) to the parking lot.

Gazebo Work
At the gazebo, we hit offset Ierkins sets on the benches, one hand up high the other on the bench, then flapjacked to hit the opposite side.

Mid-work discussion: Who haven’t you seen post in a while? Have you reached out? The mission only works if the men stay connected.

Apartment Roundabout
Moseyed to the roundabout in the apartment complex for lunges—right leg first, flapjack, then left leg—all in cadence.
We then cut behind Harris Teeter and took the B-line back toward the roundabout.

Around the World Grinder
Held Al Gore around the circle while each HIM took a turn completing 30 Monkey Humpers, passing the work clockwise until all had their turn.

Hill Work Behind Harris Teeter
Found a hill—perfect.
• Crawl Bear down
• Run hard back up
• Lunge walk down
• Move to the far curb for 5 OYO Burpees
• Sprint back to the top

Traveling Bears
At the Harris Teeter wall, PAX held People’s Chair while one man bear-crawled the length. Rotate until every man got his turn. Full team effort.

Oil Change Center Wall Work
20 Wide-Arm Merkins
15 Regular Merkins
10 Diamond Merkins
No rest. Just work.

Advance Auto Lot – Burpee Broad Jumps
We burpee broad-jumped the entire parking lot because sometimes the only path forward is the hard one.

Walgreens – Duck Walks
Duck-walked to the island. Reversed it back with reverse duck walks—a crowd favorite… for no one.

Dealer’s Choice Transportation
One PAX called Power Skips all the way to the entrance. No shame. Full commitment.

Final Mosey to COT for Mary
Closed it out with:
• Worst Worst LBCs
• Dying Cockroaches
• Standing Twists

Announcements
• 401K Race
• Break the Dam 5K / 10K
• Christmas Convergence
• Christmas Party – signups & donations

Prayers & Praises – CSPAN Style
Brothers sharing what’s happening in their lives. Exactly how the morning should end.

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Fellowship means more when conditions are poor

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Conditions this morning were…subpar (38 degrees and rain). However, that didn’t stop two of us from having great conversation and a solid workout. Here’s what we did:

Warm-Up
– Mosey to Oakcrest Prep
– Middle stretch, L over R stretch, R over L stretch

The Thang
– 10 Squats, run to end of lot and back
– 10 Squats, 10 Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, 10 Carolina Dry Docks, run to end of lot and back
– 10 Squats, 10 Merkins, Overhead Claps, 10 LBCs, 10 Calf Raises, 10 Hand Release Merkins, 10 Alternating Shoulder Taps, 10 American Hammers, 10 Bomb Jacks, 10 Wide Arm Merkins, 10 Carolina Dry Docks, 10 Burpees, run to end of lot and back
– Mosey back to COT

NMM
Some days look bleak. Its cold and wet and you know the parking lot is soaked. Your bed is warm, dry, and comfortable. So, why leave?

You leave so another guy isn’t standing in the rain alone. Sometimes we post, not for ourselves, but for the other guy. Thank you, <@U01CGBKBQ64>, for being that guy for me this morning. The fellowship means more when conditions are poor. Honored to share the Gloom with you today.

Aye!
Italian Job

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Shared Pain leads to Trust

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YHC wanted to get off campus a bit this AM at Golden Corral and also wanted to introduce Parking Lot Coffee (PLC) to the Pax. Since I have a one cup Keurig, I offered to buy coffee for all who attend.

WARMUP:
Mosey around HT, no bad smells this AM

COP
IW x 15
Mtn x 15
Merkins x 10
Cherry Pickers x 15
SSH x 30

THE THANG:

Mosey down 460 towards Tega Cay stopping at a parking lot for a Lazy Dora

50 burpees/partner holds Al Gore
100 Merkins/partner holds plank
150 Big Boys/partner holds 6 inches

Discussed the key elements of Q3.3 Trust including:

No man can be indefinitely virtuous as a singleton
Dilemma in finding someone you can rely on
Get Right and Live Right serve as criteria for identifying another who can be relied upon
Shared pain leads to trust
CSAUP serves as a great opportunity for shared pain

Mosey back towards HT, stopping for some leg work on a hill

7s
Lunges at bottom
Nur to top
Squats at top
Run to bottom

Mosey back for COP revivisited

Mosey back to COT for LBCs

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Stand Up 11/18 Beat Down

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WARMUP:
15 – SSH
10- Arm Circles (Forward then Backward)
15 – Windmills
15 – Imperial Walkers
15 – Cherry Pickers

THE THANG:
Station 1
– 10 Merkins IC
– 15 Air Squats IC
– 20 Big Boys IC

Station 2
– 10 Burpees OYO
– 20 Jump Lunges OYO
– 30 LBC IC

Station 3
– Partner Dora – 100 meter run
– 100 Monkey Humpers
– 200 CDD
– 300 American Hammers

Station 4
– wall squats while one Pax bear crawls out 5 yards and performs 5 burpees

Station 5
– Dips OYO while each Pax runs around the tire center

MARY:
– 15 Boxcutters IC
– 15 Freddie Mercury’s IC
– 15 Flutters IC
– 5 Baby Leg Circles
– 5 Big Leg Circles
– 1 minute plank hold
– 20 second Body destroyer

ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter

COT: yes

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Ballermann Workout

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WARMUP: 15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG: Mosey to the fountain @arbors
Bear crawl around the spring
At each quarter stop to do 5 burpees

Mosey to church

Exercise at patio
Stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins

In between run a round
On the short sides lunge walk
Long sides mosey

Mosey back to COT

5 burpees as finisher

MARY: –
ANNOUNCEMENTS: –
COT: –

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Cards & Corners: The Golden Buffet

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This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:

PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice

Winner: The other guys – Losing team paid with eternal shame

PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish

The Cards:

EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run

MARY: Yup- I need to practice “Boat/Canoe”

ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!

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Tomato paste and urine?

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog to up dog

THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R, Hold for 10 count

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 step ups (25 each leg)

– Jog to Kids R Kids learning parking lot – 50 J-Lo’s (25 each side)

– Jog to Fire Station – 50 lunges (25 each leg) – knees all the way down on the ground

– Jog to end of Palmdale Walk Dr – 25 Merkins

– Jog back to COT in reverse – 5 Burpees at each original stop

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 15 LBC’s,
– 15 Box-cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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