gone postal

2024-02-01Leave a comment

QIC: tater
When: 2024-01-31
Pax: Anchorman, B.O.B., Bass-o-matic, Bounty Hunter, Cobra Kai, Crystal Lake, Double D, Esso, Everest, F3DaVinci, Farmers Only, Gears, Joe Lyons (F3 Long Duck), Kaiser, Mark Nestel, Rebound, RollOff, Short Sale, Tater, Tinsel, Twister, Wooden Leg
Posted In: Clydesdales

WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:

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Minimal complaining kinda

2024-01-30Leave a comment

QIC: Sugar Daddy, Flounder, Peach Stand, SouptoNuts, Anchorman, Barry Manilow, Mark Nestel, Dojo, OldBay, trucker, Assassin, decibelf3, Skipper, fishstix, Tinsel, NASA, JWOW, F3DaVinci, Cobra Kai, crab_cakes, Twister
When: 2024-01-26
Pax: Anchorman, Assassin, Barry Manilow, Boogie Down, Cobra Kai, crab_cakes, decibelf3, Dojo, F3DaVinci, fishstix, Flounder, Gilmore, JWOW, Mark Nestel, Nasa, oldbay, Peach Stand, skipper, SouptoNuts, Sugar Daddy, Tinsel, Trucker, Twister
Posted In: Slow Burn

WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

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To cold to Golf

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-24
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Change Order, Cobra Kai, Conundrum, Cornerstone, decibelf3, Falcon Crest Ryan_F, Farmers Only, Funhouse, Joe Lyons (F3 Long Duck), Lighthouse, Quack Attack, Rebound, RollOff, Short Sale, Tesh, Vuvuzela, Wooden Leg
Posted In: Clydesdales

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

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Flight Plan – We Ran

2024-01-29Leave a comment

QIC: Maximus
When: 2024-01-29
Pax: Anchorman, Barkley, Bass-o-matic, Cakeboss, chickenhawk, Corruption, Dojo, Double D, Esso, Fire Marshall Bill, Fogerty, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, oldbay, Peach Stand, Pusher, Rebound, RollOff, Shady, Sugar Daddy, Wegmans, White Lightning, Wooden Leg, WWL
Posted In: Flight Plan

WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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8 Guys at the Ballroom

2024-01-23Leave a comment

QIC: Senator Tressel
When: 2024-01-23
Pax: Anchorman, Barry Manilow, Bass-o-matic, Boogie Down, Cakeboss, Mark Nestel, Senator Tressel, Twister
Posted In: The Ballroom

WARMUP:
Mosey to the backlot, line up and do some walk stretches: knees to chest, toy soldiers, arm circles, and lunge twists.

THE THANG:
Mosey to the side of the school for COP (all in cadence):
SSH x 20, windmill x 10, merkin x 10, squat x 20, Imperial/Hillbilly walker x 10 x 2, Carolina dry dock x 10, Rosalita x 15, Boat/Canoe x 5, Downward/Upward dog, Cat/Cow.
Mosey to the entrance to the steel bridge and partner up: Inchworm/merkin 3/4 of the length of the bridge, mosey to the opposite end. Lunge walk/squat the full length back to the start.
Classic Jack Webb: 1:4 to 10 merkins

MARY:
Freddie Merc x 15, Hello Dolly x 15, LBC x 15, Box cutter x 10. Finish up with Body Destroyer

ANNOUNCEMENTS:
Dam to Damn Bar this Saturday. Amor Artis fundraiser tonight for one their employees. Read your newsletter

COT:
Prayers for Airborne’s family

NMM:
YHC is coming off of a 2 week illness and was thankful to be well enough to Q today. The workout was truly moderate which provided ample opportunity for mumble chatter and the Pax didn’t disappoint. It’s always a good time with these guys and perfect F3 weather this morning was icing on the cake. @CakeBoss and @BarryManilow rolled in from their run at exactly the right time. Well done, gentlemen! Thanks for the Q spot, @Boogie!

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Morris is in the hunt

2024-01-20Leave a comment

QIC: Band Camp
When: 2024-01-15
Pax: Anchorman, Backdraft, Band Camp, Bass-o-matic, Cakeboss, chickenhawk, Cobra Kai, Fire Marshall Bill, Funhouse, Lighthouse, oldbay, Pusher, Twister, White Lightning, WWL
Posted In: Flight Plan

WARMUP: Nope. That’s frowned upon here.
THE THANG: Toward the river district, turn R on Gardenia (with a litte extra before), R on Morris Hunt to the cul-du-sac and back, L on Dowing, R on Birkshire, take it back to COT.
MARY: Nope. But some guys got back with time to stretch

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Kingsley Loop

2024-01-18Leave a comment

QIC: JWOW
When: 2024-01-17
Pax: Anchorman, Band Camp, Barkley, Bass-o-matic, Bonsai, Boogie Down, Crystal Lake, Esso, Joe Lyons (F3 Long Duck), JWOW, Lighthouse, Mainframe, Mark Nestel, Rebound, RollOff, Tesh, Twister, Vuvuzela
Posted In: Clydesdales

We ran the Kingsley loop. It was glorious. Miles for everyone.🏃‍♂️💨

– JWow

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Triple-checks and ladders

2024-01-12Leave a comment

QIC: Hurler
When: 2024-01-12
Pax: Anchorman, Assassin, Boogie Down, Flounder, fresh prince, Hurler, oldbay, Peach Stand, SugarBug, Twister
Posted In: Slow Burn

Warm up: Run to field
Stretches:
Reach for toes
Runners stretches
Exercises:
15 SSH
10 Windmills
15 Imperial walkers
12 Merkins
Plank (right/left arm high)
10 Marakin night clubs

Triple-check
One person does wall sit
One person does lbc, merkins, squats
One person does suicides and back to second and third crosswalks
Rotate

Jacob’s stepstool
Go to light poles?
7 military merkins
1 big boy
Go until flipped

COT:

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Roller coaster

2024-01-11Leave a comment

QIC: Vuvuzela
When: 2024-01-10
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, decibelf3, Dojo, Falcon Crest Ryan_F, Mainframe, Rebel, RollOff, Shady, Slash, Vuvuzela
Posted In: Clydesdales

WARMUP:
THE THANG: run nun, Harris, Sutton, back on Sam Harris, back on harris, back on Nun
MARY:
ANNOUNCEMENTS:
COT:

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SlowBurn: Smaller Bites gets the job Done!

2024-01-06Leave a comment

QIC: CakeBoss
When: 2024-01-05
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cheddah, decibelf3, Destiny, Hurler, JWOW, Peach Stand, Rebel, Senator Tressel
Posted In: Slow Burn

WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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F3 The Fort

Tag: Anchorman

gone postal

Minimal complaining kinda

To cold to Golf

Flight Plan – We Ran

8 Guys at the Ballroom

Morris is in the hunt

Kingsley Loop

Triple-checks and ladders

Roller coaster

SlowBurn: Smaller Bites gets the job Done!