Substi-Q

2022-08-04Leave a comment

QIC: Cousin Eddie, Rebel
When: 2022-08-02
Pax: Bass-o-matic, Boogie Down, Cousin Eddie, Dojo, Fogerty, K-Cop, oldbay, Rebel, Spinner (Derrick Dominey), Tater, Triple Lindy, Wicked Tuna
Posted In: The Ballroom

WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.

THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly

Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT

COT: prayers lifted and K-Cop took us out with prayer.

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Board of Discomfort

2022-07-27Leave a comment

QIC: Twister
When: 2022-07-26
Pax: 3D, Assassin, Drop Thrill, Hasselhoff, Kindergarten Cop, oldbay, Spinner (Derrick Dominey), Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: A bit of light stretching

THE THANG: the pax moseyed over to the board of discomfort and proceeded to execute 1/2 of the board. After every two exercises the pax ran down the hill to the weird blue hut behind the school OR walked around the parking lot with 20 SSH before returning to the board
MARY: two rounds of GAS PUMPERS

The Q talked about forgiveness and doing the harder thing

ANNOUNCEMENTS: many

COT: We prayed for all prayer requests and all though TAPS unmentioned

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Tanknation at the ballroom

2022-07-19Leave a comment

QIC: Bass-o-Matic
When: 2022-07-19
Pax: Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cousin Eddie, Dojo, Fogerty, kindergarten coo, Nada, oldbay, Reaper, Rebel, skipper, Spark Plug
Posted In: The Ballroom

WARMUP: Broga, SSH, IW, Windmills, dips, derkins, mosey
THE THANG: 10 signs with exercises on them. Each increments by 1 exercise. Do a sign then a lap. 10 ea. Merkins, big boys, squats, plank jacks, LBCs, Mtn climbers, SSH, flutters, American hammers, burpees. See yard backblast for more derails
MARY: Rebel led
ANNOUNCEMENTS: read newsletter.
COT: prayers

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No discounts for the Coupons!

2022-07-12Leave a comment

QIC: Fogerty
When: 2022-07-12
Pax: Bass-o-matic, Beaker, Boogie Down, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Fogerty, Kindergarten Cop, oldbay, Rebel, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: SSH, Cherry Pickers, Merkins, Imperial Walkers, LBCs
THE THANG: Starfish w Bombjax at the center – 3 exercises at each of the corners. Coupons were a hit !
MARY: 5 mins at end
ANNOUNCEMENTS: Blood drive, CSAUP, Bubble pancake breakfast, Final count down,

COT: Prayers for Tootie, Destiny in-laws, Health, Families

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1776 + 1 Recovery

2022-07-05Leave a comment

QIC: Cubbie
When: 2022-07-05
Pax: Cubbie, Drop Thrill, Kindergarten Cop, oldbay, Sprocket_F3, Triple Lindy
Posted In: The Ballroom

WARMUP: 10x ALL: SSH, Hillbilly Walker, Moroccan Night Clubs, Windmills, LBC
THE THANG:
3X10s: at the benches: Dips and incline merkins, Single Leg Step – Ups

Dora w/ partner:
150 Flutters (double count)
150 Squats
150 CDDs or Merkins or Incline Merkins
150 Calf Raises

mosey back to COT area

10x ALL: Monkey Humpers, V-up/Toe touches, Peter Parker’s, LBCs, Flutters, Scissors

COT: Repeat of eloquent NASA speech after 1776 “Be thankful one of our freedom’s is getting to have different opinions.”

Ask for God’s help when situations seem out of control. HE is the one in control.

@triplelindy Thank you for the opportunity to lead these men.

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Choose your own pain, sorta

2022-06-28Leave a comment

QIC: 38 Special
When: 2022-06-28
Pax: 38 Special, Boogie Down, Dojo, Dumpster Fire, Senator Tressel, Spinner, Triple Lindy
Posted In: The Ballroom

WARMUP: the disclaimer is the warmup
THE THANG:
Mosey around the school, stopping for instructions written on chalk. Stops were, roughly..
West side:
1. 20x dips
2. 10x step ups/each leg
South Lot (four corners):
1. 10x grave diggers, hillbilly walker
2. 10x BBSU, LS Squat
3. 20x LBC, SSH
4. 45x SSH
Service Road
1. 20x flutter
2. 30x calf raises
North Lot
1. 20M bear crawl

After the first time around, we ran back to the start, and turned around! Crawl Bear was offered as the reverse option to beat crawl and BTTW the OBVIOUS reverse of calf raises, made it back to the dips and one more time around the parking lot before heading back to CoT for 30s of lift stretching
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Brief discussion on action. As I tell the kids, prayer is not a suitable substitute for action. Took a knee and asked the PAX to silently reflect on an action they can take, for which someone else will benefit, and they will gain no credit

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Rock work and triple check

2022-06-21Leave a comment

QIC: Hurler
When: 2022-06-21
Pax: Assassin, Band Camp, Boogie Down, chickenhawk, Dumpster Fire, Hurler, oldbay, Skidmark, Tootie, Triple Lindy
Posted In: The Ballroom

Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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Sweating on the dance floor

2022-06-14Leave a comment

QIC: Skipper
When: 2022-06-14
Pax: Bitcoin, Cheddah, Dojo, Ölaf, Senator Tressel, skipper, Spinner, Tootie, Triple Lindy
Posted In: The Ballroom

WARMUP:
With 75 degree temps and 80% humidity, a warmup wasn’t entirely necessary. We did it anyway.
– Windmills (IC)
– Overhead claps (IC)
– Low slow squats (IC) – This is the point when YHC started to sweat
– Moroccan Nightclubs (IC)
– Peter Parker (IC)
– Parker Peter (IC)
– Downward dog
– Honeymooner
– SSH (IC)

THE THANG:
Partnered up for a DORA
– 100 CDD
– 200 Step ups
– 300 LBC

Moved over to the parking lot to spend the final 20 minutes running laps with 4 corners of pain. MOT decision left to the individual PAX…run, walk, bear crawl…all chose to run. 10 reps of an exercise at each corner.
– Merkin
– American hammer
– Squat
– Superman

ANNOUNCEMENTS:
– The Swamp moving to Golden Corral loc this Friday
– Service and donation needs at FM Care Center
– Read your newsletter

Welcome back to the gloom, Tootie!

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Rocking in the Streets

2022-06-08Leave a comment

QIC: Repeat
When: 2022-06-07
Pax: 38 Special, Assassin, Backdraft, Beaker, Checkers, Drop Thrill, Hurler, Longshanks, oldbay, Repeat, Spinner, Sprocket_F3, Triple Lindy
Posted In: The Ballroom

WARMUP: Mosey to rock pile
THE THANG: Choose a rock from said pile and get acquainted with it. Lots of curls, overhead presses, bent over rows and some moseying thrown in for good measure.
MARY:
ANNOUNCEMENTS: Aren’t those in the newsletter?
COT:

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Ballroom Bearcrawls

2022-06-01Leave a comment

QIC: Jekyll
When: 2022-05-31
Pax: Jekyll, Senator Tressel, Triple Lindy
Posted In: The Ballroom

Beauty of a South Carolina Humid Sweatfest morning. Triple Lindy and Senator Tressel shook the Fartsack to get a little better.

WARMUP: Dynamic with SSH, Merkins, Squats, etc with 40 yard mosey in between
THE THANG: Jacobs ladder on grass hill. Merkins/Squats. Bearcrawl up, run down. Dip/step up series. Sprint series, 70%, 85%, 100%
MARY: 5 MOM

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F3 The Fort

Category: The Ballroom

Substi-Q

Board of Discomfort

Tanknation at the ballroom

No discounts for the Coupons!

1776 + 1 Recovery

Choose your own pain, sorta

Rock work and triple check

Sweating on the dance floor

Rocking in the Streets

Ballroom Bearcrawls