Tag: 38 Special

Park to Calhoun

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WARMUP: it was cold. we’ll warm up on the run
THE THANG: cover distance stop for:
5 burpees
10 merkins
15 squats
added some lunges once
did some leg lifts after a muscle up twice
bear crawled the length of Calhoun St. Parking lot twice too
covered 3.11 miles–except for Beaker (his strava only said 2.98, which feels like a failure on my part. see NMM below)
MARY: flutters in cadence for 1:30 to hit 0600
ANNOUNCEMENTS: Xmas Party 12/12, Bethel service tonight

NMM:

You ever just 3000% took care of everything and crushed it by all outward metrics, but you didn’t do it with JOY in your heart? So your wife, kids, or close friend noticed and it wasn’t the reaction you expected…even though the mission was fully accomplished

It isn’t enough to just do a good job

Handle the mess your kids created with success, but did it in a way that made them feel scared rather than safe? Failure

Take care of business for your family, but made your wife feel like it was a burden rather than a mission? Failure

Maybe it’s just me… 😉 Good thing failure is a way point and not an end point. Let’s stay after it!

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What it is to be a Good Man

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WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off.

THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way.
Pain Station stops included: merkins, squats, burpees, cocaine bear crawls, Carolina dry docks, jump squats, etc as we moseyed from COT to Dam Rd and back.

Many words were given and they all mattered and defined. From honest, accountable, virtuous, dependable etc all great words. There is no perfect definition but we should all be striving to make sure we are doing all we can to be a Good Man because the world badly needs Good Men. The words above that we do without thinking keep it up, those that we have to strive to do better at – keep working at it – the world needs GOOD MEN. You have 31 days to close 2025 and set the tone for 2026 – go be a Good Man!

MARY: Sprints, hot white speed sprints!

ANNOUNCEMENTS: Announced, Fort fill free to edit – Rock Hill announcements pertinent to Fort is F3 in RH Christmas Parade this Friday Dec 5th – see me if you’d like to join. SLT Handoffs Jan 1st NYD Convergence.

COT: Prayers and praises and I prayed us out.

Thankful for the privilege to lead this workout.

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Charge!

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WARMUP: Jog with some karaokes, toy soldiers, and power skips.

THE THANG: Took the long way down the hill (Ben Casey to Patricia Lane)
At stop sign, 10 pulse squat to squat jumps (1 pulse squat and 1 squat jump is 1 rep)
20 lunges — single count
10 big boys

Ran to the basketball courts
10 modified merkins (similar to the squats, all the way down, halfway up, back down, then all the way up)
10 tricep dips
10 Mountain Climbers (double count)

Ran to Dam Rd.
10 burpees
10 side lunges (each leg)
10 Freddy mercury’s (double count)

Go in reverse and increase reps by 5

At COT complete burpees, side lunges, and FM (10 reps) then big loop around earth fare.

Wrapped up with 10 more modified merkins and squats

MARY:
ANNOUNCEMENTS: a lot going on in the fort. Check your newsletter.
COT:

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Uphill both ways

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WARMUP:
THE THANG: ran to academy and whiters intersection.

Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Sweep goes metric

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A count of 10 pax posted for Sweep the Leg (Metric version).
Thang:
Starting at the earthfare lot, run to the flag pole in front of the elementary school.
This is about 1 km.
Do exercises noted
Run to the back side of the school, up the fire access road to Dam rd, this is also approx. a kilometer.
Run back to the flag poles; do exercises.
Run to the starting point/parking lot.
Run back to the flag poles; do exercises.
Run back to parking lot/not Dam rd.
We got in over 7 km.

Exercises at the flag pole:
First pass: Squats and Bomb jacks, 20 each
Second pass: LBCs and mtn climbers, 30 each
Third pass: lunges and BBSups; 40 each

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SKIP IT TOY

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WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.

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Minnow Pond – 8/21/25

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17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Pendulum 8s

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WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

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Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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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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