WARMUP: looked around a bit
THE THANG: 5k at conversational pace around the schools, ending at
MARY: light broga to stay loose
ANNOUNCEMENTS:
COT:
WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s
Yardsale had planned for us running 2 mi at 12 min conversational pace. Thankfully for 38 and myself Yardsale had a last minute concentrica need. Cubbie tried to drag us thru anyway but 38 and I rebelled. Good talks for the second half. Realizing that maybe good talking is near impossible with a workout. Continuing our talking at lunch.
WARMUP: Mosey up to St Johns for SSH, cheery pickers, imperial walkers
THE THANG: Mosey over to the bank/town hall and laid out the plan. We’ll be doing an easy run down the hill to the FMCOG parking lot on the eastern point of Academy St (station one), then back up the hill and up the stairs to 1st Baptist (station two), over to St Johns (station three) and back to the east side of town hall (station 4). Each round 5 of the following, then 10, 15.
1 – BBSU
2 – Merkins
3 – double count lunge
4 – Plank and alternate hand to the sky (might have a name, might not, too many exicon entries to search)
After round 3 (15 reps) we took the the scenic route back to COT for a few low slow squats and SSH to run out the clock
MARY:
ANNOUNCEMENTS: 10 year stuff
COT: Lots of mental healing out there.
WARMUP: Run school loop – side shuffle, buttkickers, karaoke, high knees, walking lunges. Merkins – wide, regular, military.
THE THANG: F3 Deck of Pain with miscellaneous cardio after each exercise.
MARY:
ANNOUNCEMENTS:
COT: Prayers for 38’s son Bruce and resolution to student threats at Fort Mill High.
WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, and Stretches
THE THANG: L-Shaped Path Run for over 3 miles with (2) Pain Stations that consisted of (9) Merkins and (11) Squats
MARY: LBCs, American Hammers, Hello Dollies, and Shoulder Taps
ANNOUNCEMENTS: Board of Pain at Laces In this Thursday and other upcoming 10-year Anniversary Events
COT: Paddle is starting a new job, Badlands grandfather is turning 90 in October with a party in Mexico, and Flounder keeps accelerating and consistent at the age of 86 and counting.
WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?)
THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard Bear Crawl Dash, Timed 1 Mile, Timed BTTW, Time 6 inch Hold (not that six inches) and Burpee Chase (0.33 mile with 4 stations requiring 5 burpees each). Here is how things shook out (hope this works):
PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Zima 48 30 10 Clipboard Q Some 0:21 Meh Nope!
Spud 128 40 23 Modify 8:38 1:20 1:06 4:30
38 Special 37 45 16 2:07 11:17 No Thanks 0:02 5:09
Trucker 89 80 15 2:23 10:32 0:16 0:47 4:58
Bonsai 68 71 21 1:12 8:28 1:00 1:10 3:52
Minuteman 41 37 25 2:06 7:45 0:30 1:00 4:11
Fishstix 75 62 25 1:38 7:30 0:39 0:40 3:40
Juliet 44 55 31 0:32 7:16 1:11 0:39 3:34
Flounder 135 79 33 2:32 10:00 1:15 0:30 7:00+
Shady 60 66 24 1:34 Not Legible 1:04 0:48 4:20
Band Camp 86 52 27 0:30 8:07 1:04 1:16 4:09
MARY: Nope
ANNOUNCEMENTS: 10 Year Kickoff, Final Countdown CSAUP, Read Your Newsletter
COT: Prayers for Shower Curtain, Cable Guy and 2.0s starting school
Honored to lead and glad y’all still remember me. Ha!
-Zima Out
WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat
THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of the school, 12 kick through merkins, back to the bike racks, 11, 10,… you get it
any who finish starts at 1 burpee and works their way up. Fishstix and Minuteman got to one burpee before time was up
MARY: 60 seconds left on the clock, Minuteman called a 10 count superman with a ripcord pull. Stix called a body destroyer to run out the last few seconds
ANNOUNCEMENTS: 10 year stuff is coming, ready the newsletter
COT:
A group of 7 met at FMHS for the last Laces In workout of August 2022. Here is what they did:
The Thang:
After a brief disclaimer around the shovel flag, we moseyed around the parking lot and ended up in the grassy field by the football stadium for COP
All in Cadence:
SSH x 25, windmill x 15, IW x 25, merkin x 10, LBC x 25, flutter x 25, hello dolly x 25, jumping lunge x 15, squat x 20, Moroccan nightclub x 40 while walking back to parking lot.
Line up at the lot next to a row of empty parking spaces. One by one, shuffle across the parking lot space line, do one burpee at the end of the line, advance to the next line, shuffle across, do one burpee at the end of the line, etc., continue through about 10 spaces. Rinse and repeat with bomb jacks.
Mosey back to the grassy field for modified Jack Webb. In place of merkins/overhead claps, we did V-ups and Freddie Mercuries (1:4 ratio). We did 5, took a short break and completed, 6, 7, an 8 before stopping. Man that was hard! Recover and mosey to the shed across the lot.
Assume People’s chair against the shed. Hold, and one by one, each guy does 3 burpees.
BTTW hold, while one by one down the line, each member of the Pax does a 10 count
Rinse and repeat above.
Line up for an Indian run across the lot to the entrance of parking lot (up/down the hill) and back to the shovel flag.
COT
I have been posting very intermittently lately due to a shoulder injury, and had not Q’d a workout since January of this year. I didn’t feel like I had my ‘A’ game out there today, but I felt I gave the guys their money’s worth. After 10 years, it’s still a blast to get together in the morning, Q a workout, and lead the fine men of F3. I’m looking forward to the next 10 years. Snakes and Arrows is another Rush reference. RIP Neil Peart
Announcements/Prayers/Praises
Read your newsletter. Lot’s going on for The Fort 10 year anniversary
Prayers for our brother Shower Curtain, ST’s friend Joe (cancer) and co-worker Justin (Covid)
WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?
Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.