WARMUP: 1 mile
THE THANG: 4x 400
MARY: yes
THE THANG:
NFL Pickskin Pick’em Fund Raiser
14 Pax picked the potential winner of every NFL game this season
Each correct pick was awarded 10 pts
Each E.H. that posted throughout the season was awarded 20 bonus points
Each time a Pax volunteered at an F3 community service outing (Bethel Men’s Shelter, Blood Donations, FMCC, Adopt-a-Highway) was awarded 30 bonus points.
Most correct picks with 173 out of 269 games – Fogerty and Pusher
Most E.H.’s with 1 each – Uhaul and Cohiba
Most Community Service posts with 5 times – Fogerty, Sprocket, Badlands
Overall Standings
1st place Fogerty 1880 pts and $185
2nd place Sprocket with 1850 pts and $46
3rd Badlands 1840 pts
4th Pusher 1730 pts
5th Poppins 1710 pts
6th Double D 1700 pts
7th Uhaul 1690 pts
8th Cohiba 1670 pts
8th Dojo 1670 pts
10th Backdraft 1640 pts
11th Barry Manilow 1610 pts
11th B.O.B. 1610 pts
13th Crab Cakes 1390 pts
14th Cyclops with the tagline “4 yards and a cloud of dust” – 1340 pts
1st and 2nd place get to create a workout beatdown based on standings.
$273 dollars donated to the Fort Mill F3 Scholarship fund.
WARMUP:
THE THANG: Ran to the Ridge and back. 5 miles
MARY:
ANNOUNCEMENTS:
COT:
5 at The Hive, what more needs to be said?!?!
It was the best of times, it was the worst of times. Actually, no, it wasn’t the worst of times at all. YHC showed up to preset some lights, but the gate dividing the FMHS campus was closed for this first time ever. So, there was a quick audible and YHC set up some lights and cones on the hill down to the handicapped parking lot, which most PAX don’t even know exists. But for future reference, that hill sucks.
1 red herring light at the top of the entrance driveway
4 lights along the handicap driveway just out of sight
Warmup – yes, that’s an important part preceding physical activity. Do one, slacker.
Thang:
Bottom of the hill:
Farmers carry up to cone one
2 swings
Farmers carry up to cone two
2 swings
2 snatches
Farmers carry up to cone three
2 swings
2 snatches
2 racked reverse lunges
Farmers carry up to cone four
2 swings
2 snatches
2 racked revers lunges
2 squat thrusters one arm
Farmers carry up to cone four
2 swings
2 snatches
2 racked revers lunges
2 squat thrusters one arm
Farmers carry up to top
2 swings
2 snatches
2 racked revers lunges
2 squat thruster one arm
2 manmakers
Then we did the full sequence
2 swings
2 snatches
2 racked revers lunges
2 squat thruster one arm
2 manmakers
Every time, but bear crawling down and then back up the hill.
Cone 1 – full sequence
Cone 2 – full sequence
etc.
Went to the red herring cone just for fun and did 20 Single Leg Deadlifts. Then COT and some Mary. I’ve already written too much and nobody will read this BUT………
NMM: nobody would have known that I had to audible. Just carry on with your plan, and act like you meant it.
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.
WARMUP: seal jacks, side straddle hops, windmills, Michael Phelps, overhead claps
THE THANG: bear crawl as mode of transportation around parking lot dragging hardware, hit up spots to stop and do overhead presses, swings, curls, chest press, rows, squats. Stopped and did some dips and irkins, round two with partner dora style involved running and same set of exercises
MARY: flutters, v ups, LBCs, American hammers
ANNOUNCEMENTS: golf tournament coming up, thanksgiving convergence
COT: discussion about legacy and the need to pour into generation Z, thanks to BOB for sharing a testimony about his daughters anxiety and recovery, prayers for battle bot work opportunities
WARMUP: I warmed up the PAX with CLEAR instructions
THE THANG: Fartleks on Kingsley Loop, not Kingsley loop. Notice that one is a proper name and one is well, not. Run laps alternating moderate and fast pace. Rabbits got 5.
MARY: No Mary
Naked Man Moleskin: I had it worked out. But I guess I need to do a better job of Vision Articulation, Persuasion, Exortation. *Noted
Fort Mill Pax are the best around!
Rolled in with 8 min till go times with only 3 pax there. Soon more and more started to pour in till there were 14 of us. T since we did not have any FNG’s we got right after it.
The Warm Up
10 Wind Mills
10 Imperial Walkers
6 On Your Six Reach For Your Toes And Hold
The Thang with the help of my Seconds App
30 seconds of Kettle Bell Goblet Squats
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Sumo Squats With A Pulse
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Left Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Right Leg Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Roman Dead Lift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Wide Leg Kettlebell Deadlift
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Leg Apolo Ohno Kettlebell Lunge
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Pass Under Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Lateral Kettlebell Lunges
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Bent Over Rows
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Overhead Press
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Right Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Left Arm Kettlebell Chest Press On Your Six
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Upright Row
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Kettlebell Thrusters
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Rest
30 seconds of Alternating One Arm Kettlebell Swings
30 seconds of Halo’s
The music selection was as follows
Click Click Boom by Saliva
Superstar by Cypress Hill
Fade to Black by Metallica
I Hate Everything About You by Three Days Grace
Sabotage by Beastie Boys
Head Strong by Trapt
Dig by Mudvayne
Monster by Skillet
Fade by Stained
Sober by Tool
Last but not least some Global warming with a twist. I broke out the 15lbs slam ball as we got in to Al gore position and each person took a turn slamming the ball as hard as you lived 5 times. Based how hard some slammed the ball they had pretty easy lives so far or they where just hurting from all the kettlebell swings.
Announcements
BBQ & Bourbon
Shanking with Stang
Skeet shoot
Prayers and praise’s
Straight up son Yoshie killing his Cross Country Meet
Crab Cakes neighbor that fell with a broken ribs and punctured organs
YHC little brother visiting and it’s been 12 plus years since I have seen him.
Great work by all men, my legs and lower back are going to feel this one for a few days.
5:15am – Welcome, no FNG’s, disclaimer was said. Carry KBs over to fire pit/circle area.
WARMUP:
– Mosey – loop around the parking lot
– 20 SSH, 11 Imperial Walkers, 10 Hillbilly Walkers, 10 Moroccan Night Clubs
THE THANG: 5 Burpees OYO then run across parking lot. 5 Burpees OYO and run back. Pax partner up. Pax1 does exercise while Pax2 runs a lap around the parking lot.
– Merks / Run Lap
– Curls / Run Lap
– Squat Thrusters / Run Lap
5 Burpees then run across lot. 5 Burpees then run back.
– Flutters* / Run Lap
– Box Cutters* / Run Lap
– Hello Dollys* / Run Lap
*holding up KB (or chest press if so inclined)
5 Burpees then run across lot. 5 Burpees then run back.
– LBC’s / Run Lap
– American Hammers / Run Lap
– Bent Rows (or Lawnmowers, alternating) / Run Lap
– KB Swings / Run Lap
– Chest Press / Run Lap
Back to COT. It was 6:02am, I believe.
MARY: None
ANNOUNCEMENTS: Read your newsletter. Lots of 2nd & 3rd F events coming up.
COT: Prayers for Anchorman’s father, for all the prayers unspoken, and for the family of one of our late F3 brothers – Jared Cacciola (F3-Ex Lax) who passed yesterday.