Tag: Barry Manilow

1 Jarvis + 1 Bobber = Acceleration

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It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?🥩

Quick warmup with the Polish Mating Dance and we were off.

Over to the benches for some dips, step ups and irkins.

Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. Let’s just say there was a lot of Chuting this morning.

Back to COT for prayers and praises.

JWow

1 Jarvis + 1 Bobber = Acceleration

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Tuesday Ballroom

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WARMUP: a little stretching mosey then more Broga
THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs, run Round 3 squats, sumo, calve raises, monkey humpers run Round 4 LBC, weezy Jeff, amer hammers, flutters run. Next was a partner DORA
100 Merkins, 200 squats and 300 LBCs. Back to COT
MARY: not much.
ANNOUNCEMENTS: Bethel, trash pickup, CRI in Rock Hill

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The Journey of Getting Better

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Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.

The Journey of Getting Better

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No Rain at the Moment

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WARMUP: Maybe
THE THANG: out and back – Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options
MARY: None
ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party
COT: Prayers and Praises from each pax ( health, marriages, patience, Recovery, Healing, Transition for College kids, employment and blessings.

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Your Sweat is Your Consent

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6 men shunned the fartsack for a the soggy parking lot of Pleasant Knoll Middle. Here’s what we did:

Warm-up

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 SSHs (IC)

The Thang

  • .5 mile Mosey to the Track House
  • 50 LBCs
  • 50 Moroccan Night Clubs
  • 50 Squats
  • 50 Mountain Climbers
  • 50 Calf Raises
  • 50 American Hammers
  • 50 Dips
  • 50 Alternating Shoulder Taps
  • 50 SSHs
  • 50 Flutters
  • 50 Merkins
  • .5 mile Mosey back to the School
  • Repeat

NMM
What an honor to spend our mornings with men aiming high to be better than yesterday. Because of F3, I know more leaders in Fort Mill than all of our local, state, and country governance. My kids assume all dads do F3. They assume all dads volunteer in their community and challenge themselves to be stronger mentally, physically, and spiritually. They think every dad gets up early to do hard things. They assume all dads carry the bags on vacation and have funny nicknames. And in a world where I want my kids to know the truth, this is one fact I hide from them – not all men are as awesome as F3 The Fort PAX. So when you see them, let’s keep the facade going that all men are great leaders. After all, if they watch you, they’ll assume all dads have great friends that do great things. You men give me something to strive for every day.

Thank you.
-IJ

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Barry said no moderate

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WARMUP: light jog to bball court, SSH, cherry pickers, windmills, low slow squat, tempo merkins
THE THANG: old school Dora: 100 merkins, 200 squats, 300 LBCs.

Wrapped up the Dora and jogged over to the track. At the track we did: 20 single lunges, 20 double count hammers, 30 calf raises (inner, regular, outer).
MARY: no time left
ANNOUNCEMENTS: newsletter aside from murph and invergence
COT: yep, completed

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What Rain!!

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WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7

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Post CSAUP FOMO

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15 showed up for #C02PN2RAS4A for a not moderate (thanks to @UMRNJ46AW for the motivation) as there were a handful of #C0ACZR27LN9 participants this morning.

  • @U09JCNEQB5K is living in the current shadow of his father's endex play by play which can only be described as “that's gold Jerry, gold”
  • @U05927TN6V9 has began recruiting new neighbors from Beaufort @chubbs (need to work on the slack entry here Ryan!)
  • @U094RAE1TB6 @U5CESTA4R @U094RAE1TB6 is trying to find new ways to injure himself as this past weekend did not allow for enough opportunities
  • @U012K8DDK7V now takes his shirt off because his traps need to breathe and are heavily chiseled
  • @U5QGBN4V9 looked fresh as a daisy but still sweat like he was watering a field of daisies
  • @UN6PTD007 is picturing himself doing Rocky stair climbs but probably with a sandbag or 3 because he always needs something difficult
  • @U5P2KHLJ2 thought that support staff also carried weight but no one told him this until the endex. #beast
  • @U5MQ8FHV0 is celebrating his 19 year wedding anniversary today!! That is a fact.
  • @U01JUGK82TY was also the Clemson mascot for his time in 🐅 town. Also a fact.
  • @UMRNJ46AW is not one of those fence climbing fools and YHC got a look. @UMDE5QUET shared a similar look. YHC looked away and then ran away.
  • @U790WHUKC is like a squirrel when it comes to climbing fences…so no look was needed. Thx bass.
  • @U03DS2K4BL3 now has a graduate at home (with a J O B!!) and will be dragging his butt to workouts in the near future. We need some young blood!

Murph this Monday with invergence to follow. Please don't say “I can't” or that's too difficult. Modification is a word and an action you can take. Not trying is just giving up on you. Don't be that guy because that's not what you're being trained for.

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

Announcements: Read your newsletter
COT: Prayers and Praises

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