WARMUP:
THE THANG: 3.25mi: Panera up Munn road to FMHS main office, back with a loop around LPL and Founders
MARY:
ANNOUNCEMENTS:
COT:
Review F3 mission statement and core principles
WARMUP:
SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches
THE THANG:
Stage 1: 100 kettlebell swings OYO
Stage 2: 5 rounds of hill work at football stadium entrance:
Round 1: 10 Man-Makers and mosey up the hill with kettlebell for 10 Goblet Squats at the top. Mosey back down to the bottom.
Round 2: 10 Man-Makers and mosey up the hill with kettlebell for 20 total lunges with kettlebell at the top. Mosey back down to the bottom.
Round 3: 10 Man-Makers and mosey up the hill with kettlebell for 30 Chest Press at the top. Mosey back down to the bottom.
Round 4: 5 Man-Makers and mosey up the hill with kettlebell for 40 total Bent over rows at the top. Mosey back down to the bottom.
Round 5: 5 Man-Makers and mosey up the hill with kettlebell for 50 Deadlifts at the top. Mosey back down to the bottom.
MARY: Didn’t have time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer
Conversating with heavy backpacks to WEP and back.
A little over three miles were enjoyed.
We started at exactly 5 with a thorough disclaimer from YHC.
Destination The Coach’s Box to see the PAX in action under the leadership of new site Q there.
Lots of cars were found, but no PAX.
Perfect time and location for some,
Curls
Head press
Flutter kicks
Merkins
We headed back to Kingsley, completed a little over three miles and then it was time for COT.
Announcement
Prayers
Praises
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT
Tinsel out…
WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.
Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!
14 HIM #RolledOut instead of #RollingOVer on the 2024 Leap Day. After a brief disclaimer we noted 1 FNG–Sergio Franco- Soon to be named quite perfectly XciteBike.
Off we went headed up the road into the shopping center where opportunity stuck and stairs were found to traverse up and down. As the legs warmed up the pace quickened for most. Rucking with/beside @Bonzi really requires a stretching of the stride, and man we were cooking.
Into the apartments for some quick planks as the group caught up then some squats and we were off again. Back up and down the stairs then shot up over 160 in the office complex. We had a nice jaunt over to #The-Coachs-Box to say good morning to @Cyclopes &Co. In route I stopped the train for some over head holds, OH presses, and curls. As the group filed in a caught up on reps it was time for a quick message. With Rucks held High- I drew from Tony Dungee’s book Uncommon Life and talked about how Failure while it does suck, ( so does holding a ruck overhead) it does not have to be a big stumbling block for us as Pro’s, Dads, Husbands ect. We all agreed that we fall into the trap of getting too down in these instances. What TD reminds us is we can be energized by our failures. The SkyQ made us this way. Use them as growth and learning opportunities, get energized knowing we won’t make that mistake twice. AT this point arms began to shake and it was time to roll.
On the move YHC noted a fantastic parking lot and strongly recommended a ruck shuffle from the entry to the 90 degree corner. Mumble chatter surged, as Duck(s) typically don’t run , but this day I/We did. Around the corner and Cyclopes &Co were nowhere to be found. Guess they felt running ruckers converging on them and took Flight.
Around the school and back toward the EndEx. Across 160 and another Ruck Shuffle through the Panera Parking Lot. I said 3 medians but ran 4-Noone said Ducks were good at counting , esp while on the run.
Couple quick laps and little more shuffling and we hit 0600. My watch said 3.63 miles at a 14:46 Avg–Not to Shabby.
Pledge of Allegiance-Announcements, Praises& Prayers.
Great Rucking in the Gloom with these Men.
Duck Dynasty
80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.
After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.
HERO WOD(Honey Badger)
This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.
For the purpose of today’s workout I truncated both them in the interest of time.
The “Uncle Paul”
I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.
The Workout:
82 SSH (IC)
11 Burrpees OYO.
1 LAP around the Earth Fare Complex.
As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.
28 Burpees
1 Lap
28 Burpees
56 Squats
1 Lap
28 Burpees
56 Squats
112 HR MErkins
1 LAP.
(Pick up the 6 if you can)
This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.
Running Boot camp: Sweep the Leg – FishTix
Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.
Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins
Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters
Rucking – VA – Olaf
4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.
Kettlebell – Armory – BandCamp
4 Rounds:
16 clusters (clean, squat, press
16 single arm swings (alternating)
16 lateral lunge with a row (8 a side)
Short Mosey
Some overhead lunges and suitcase deadlifts when the heart rates got too high.
Running – Flight Plan – Bass-O-Matic
Ran a bunch 🙂
At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.
Best of luck to Dark Helmet in his new role! Let’s all continue the mission!
AYE!