Category: Minnow Pond

Did You Pass the Test? APFT at MP

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Pledge of Allegiance at 05:14
WARMUP: Quick warmup in the parking lot of the following:
– 20 SSH 4 ct
– 10 windmills 4 ct
– 15 imperial walkers 4 ct
– 15 MNC 4 ct

Runners and ruckers went running and rucking. The bootcampers ran to corner of Confederate and Main.
THE THANG: Army APFT
2 mile timed run, 2 min BBSU AYG, 2 min merkins AYG. Scoring is based on age.
Started off with the 2 mile run. Loop was down main, left onto Academy, left onto Monroe White, left onto Confederate, back to start. That’s about .47 mile. Did 4 loops of that. End was down Academy at the Loom parking lot to get the full 2 miles. It is not completely flat loop, but that’s as flat as you can get in the MP area.
Next up we did merkins, then finally BBSU.
We had extra time, so we went to Print Shop for 2 mins AYG pull-ups.
That gave us about 5-6 min before COT. Ran back to COT for some Mary.
MARY: 5 min worth of ab/core work
ANNOUNCEMENTS: Read your newsletter, get involved.
COT: Alot lifted up.
My mom passed away on Tues 3/3. She was 91. She had a pretty rough childhood. Raised by her dad who immigrated from Portugal as a teen, her mom left when she was 6. Her oldest sibling sister was 9 at that time and became the mom for everyone. He had anger issues among other things and abused them regularly, but he also provided the best he could and kept the family unit together. There were more good times than bad, but the bad was really bad. She could have easily brought those demons into our lives as children, for children who are abused often become abusers when they are adults, but instead she and all her siblings chose to break that chain and live in love as much as possible. It takes a strong person to do that, break those chains. I am forever thankful she did. She touched a LOT of lives by this, living in love. She was an amazing, strong, loving, caring woman, who near always put others ahead of her. She is the embodiment of living in love. That’s what I ask of you all. We are given choices every moment in our lives, every day. Choose to live in love whenever possible. That will leave a lasting impact more than anything else you do.

Blessings and SYITG,
NASA

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Around The Fort to Return The Pond to Its Roots

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WARMUP: Skip to the Thang.
THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises.
Fort Mill Pharmacy-3 Core Exercises
Jackson St/Sidney Johnson-3 Upper
Harris St-3 Lower

First Flat up the Harris St hill-2 Core
Massey St-2 Upper
Bottom of Massey-2 Lower

Up Main St to Leroy St-1 Core
Leroy/Summersby-1 Upper
Back to Leroy-1 Lower

Back to COT for a few more core exercises

All got 3.5+mi. 1 got 4mi.

MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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Splishy splashy WO at the Pond

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WARMUP: Pledge of Allegiance

THE THANG: Based on the intensity of the rain, we kept it simple and used the cross-street “zipper” route between Springs St and Unity St, working our way to the back of the neighborhood. PAX completed rounds of 10 squats and 10 lunges each time they hit Springs or Unity. Total mileage ranged from 3.5 – 4.5 miles. The number and size of puddles made it feel like we were swimming as much as running. Strong work by the PAX to maintain their focus and intensity.

ANNOUNCEMENTS: Still time to make an impact with D2D fundraising.

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I think you’ll be okay, they’re covered in a thin candy shell

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The THANG:

Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers.

COT:

On the heavier side, HIMs shared prayers that are really rocking their personal lives and I thank you for sharing. The COT is what makes us unique and allows those hard conversations to happen. This community has your back. Thanks for showing up today to get better. Thanks for letting me lead these men into Thursday.

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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#MABA

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WARMUP: Mosey to PI Parking Lot
THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10 Burpees, repeat until at least 100 Burpees
MARY: Peach Stand led last minute or two
ANNOUNCEMENTS: D2DB10K and Blood Drives
COT: 5th Core Principal, STK

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Choose Hard

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WARMUP: Run to bandshell at WEP
THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then adding the 2nd to it, then the 3rd, then adding the 1st exercise on top of the original 3 following the 4th lap

Burpees x10
Should taps x20
Squat x30

We got in 5 laps before returning home. All the effort in continuous fashion kept the pax warm and kept the cranky mumblechatter flowing.

MARY: done inside the Thang

ANNOUNCEMENTS: D2D items and more
COT: yes!

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Crazy 21s

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WARMUP: it’s minnow pond. So, no

THE THANG:
Fast pace 3.75ish miles stopping to do Super 21s.

That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if you want it.

Did this back in 2019 https://f3thefort.com/2019/12/19/super-21s-at-minnow-pond/ it sucked then too.

MARY: a little with the 45 seconds remaining when we returned to COT

NMM: listen, every man that posted today is already trying. Sometimes it’s not enough just to try. We have to find ways to be better. Maybe that’s working with more intensity, maybe that’s eating better, maybe that’s resting smarter, maybe that’s speaking kindly to your children… but whatever it is, if you’re already trying and you need better, find a way.

It’s 2025, MEN of The Fort it is time to thrive

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