Tag: Beaker

Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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The Fort’s 1st Ever Ruck & BOWLING Workout

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WARMUP: squats with spinal rotations and hamstring lengthening; plank exercises and mix in upward<>downward dog holds
THE THANG: Rucks on, carry 1-2 bowling pins, 1 pax carrying a 20# ball; ruck ~.2 miles, circle up and perform in cadence one set of one of the following exercises [1. squat hold with arm circles holding the bowling pin; 2. lunge hold with shoulder flexion overhead holding the bowling pin; 3. lateral lunge hold with shoulder abduction (lateral flexion) holding the bowling pin; 4. plank and gravediggers while holding the bowling pin]; THEN all pax places the pin in triangle formation, takes 10 walking lunge paces away from the bowling pin triangle, one pax “bowls” the 20# ball, and the number of remaining pins equals the number of manmakers that had to be completed; strikes were rewarded with 10 merkins.
BROGA: warriors and prayer twists
ANNOUNCEMENTS: Kenya workout on Saturday
COT: We landed an FNG via a passerby while doing broga at the end. Strongly believe he (Mr. Burns) will be returning. Thanks for the Q opportunity, Sprocket!

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Hilly Fort Mill

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WARMUP: N/A
THE THANG:
Neff Ct. to Dudley, down to Felts. Felts down to the second entrance of Callahan making a left. Loop back around to Felts. Felts up to Thomas Knapp loop back to Dudley. Dudley to Dragon way around the backside of Dolby Bridge elementary, back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Toor de wep

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WARMUP:
Buy-in of 100 SSH and 50 Overhead presses

THE THANG:
Carry your bell to Harris Street Park. Pain stations 10 each of:
1. Swings, Chest Press, Flutters
2. Squats, Curls, American Hammers
3. Lunges, tricep extension, big boys
4. Sumo deadlift high pulls, supermen

At Harris Street Park:
line up bells on basketball court. 1 manmaker, run to other end, 1 burpee, run back and rotate KBs

20 dips
10 pullups

head back

MARY:
ANNOUNCEMENTS:
COT:

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Ultra Farmer’s Carry

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WARMUP:
Some around the world and Halos

THE THANG:
Farmer Carry to the pull up bars, while getting lost along the way.
Once at the bars, 5 rounds of 10 snatches (right arm) followed by 5 pull ups. 10 snatches (left arm) 5 pull ups.
Headed back to COT for the McGill Big 3
Big Boys, bird dogs, and side planks

Wanted to challenge the core muscles today along with all the stabilizers. Super crucial for overall back health.
MARY: Went around the circle doing Mary’s

ANNOUNCEMENTS:
COT:

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Carry the Load

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BUY-IN: KB handoff…stand back to back and kept handing off the heaviest KB of the partners—45’s—by rotating side to side.

THE THANG: Farmers carry to The Print Shop’s new pull up bars. One stop on the way. One stop on the way back. Exercises consisted of lawnmower pulls, bent rows, shoulder presses, swings and pull ups.

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hill loops with pavers

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WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:

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Murph prep

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WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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Mother Rucking Wednesday

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WARMUP: 5 min of burpees, first 3min are man makers, last two are slick burpees. I believe 35 was the number squatch got. 🤢
THE THANG: Ruck up and pickup the Implements of whoa and form a two man column as we make a loop around the park. Mumble chatter voted full size truck battery as the worst coupon so it became the timer. Rotated through Tamp, sandbag, battery and Tommy gun, and stupid plate. How could I forget that annoying thing.

We learned that carrying heavy things for long distance smokes shoulders and forearms.

Finished loop then parked coupons on grate and retrieved other heavy things. Then played “uncle”.
Start from a plank position facing away from coupons.
Count of three jump up and grab coupon and run or try to as fast and for as far as you can until somebody wants to stop. They yell UNCLE and everyone drops coupons where there at and mosey back to starting grate. Plank for the six.
On the count of three everyone runs back to retrieve a coupon that wasn’t yours and race back to starting grate.
Repeato Repeato Repeato

Finished with two minutes of slick burpees.
MARY:
ANNOUNCEMENTS:
COT:

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