THE THANG: 4 mile base route. 160 East, Right on Spratt, Right on Harris, Right on Munn.
ANNOUNCEMENTS: 7/22 Adopt a Hwy, Upcoming Convergence August 4th.
WARMUP: Standing around talking. Very little stretching.
THE THANG: Brayden Hills
MARY: Last site Q morning for Boehiem. After 6ish years, he handed the shovel to Assassin. Thanks for your steadfast leadership Boehiem!!
ANNOUNCEMENTS: Newsletter
COT: Prayers for healing for health and addictions.
WARMUP: welcome the new year.
THE THANG: River District run
MARY:
ANNOUNCEMENTS: Lots… Newsletter
COT: Boehiem has served the Pax well as site Q of Flight Plan for 6+ years. Thank you for your leadership!!!
WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises
WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:
Slapshot’s Pain Station:
Each Pax performs
50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters
Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.
Badland’s Pain Station:
10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs
Punchlist’s Pain Station:
Light Pole Speed Drills –
5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs
Bear-pees to finish
Shady’s Pain Station:
Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels
Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers
Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.
Great job Qs
COT:
Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Grunts and groans and turn your gear on
THE THANG: The third Monday means Wally World. FunHouse taking a young FNG down the road and back. Mainframe and Hoff got their miles in as well. YHC still walking on a road to recovery. DaVinci and Crabcakes were busy lugging those rucksacks.
MARY: Turn off your gear
ANNOUNCEMENTS: Read the newsletter
COT: Prayers for Mainframe’s 2.0s with camp adventures and work concerns. Praise for Funhouse’s 2.0 coming back from a successful trip to Clemson soccer camp, also her first overnight camp experience! Funhouse came out with a buddy’s 2.0 who loves to mountain bike. And for years in The Fort we’ve heard a certain handle bantered about but never placed. Well that all changed today as Liam Gouda is now officially Skid-mark! And he thinks it’s awesome! AYE!
WARMUP: Turn on your lights
THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of getting dressed in the dark so you don’t wake the M.
MARY: Turn off your lights
ANNOUNCEMENTS: Golf tournament. Next Monday Flight Plan will meet in adjacent parking lot behind Killingtons because Starbucks is being paved.
COT: Prayers for Backdraft’s in-laws the Williams in Covid quarantine in Italy; prayers for healing for Sugar Daddy’s back; prayers for recent graduates for smart decisions this summer and guidance as they enter life’s next challenges.
The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.
Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.
And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.
Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.
And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.
Aye!
Boeheim
P.S. – Still time to donate/run virtually through Sunday 2/14
There were 3 runners and 9 PAX joined YHC for the boot camp portion. Was thankful for the help as this was my VQ for a boot camp. Wanted to make it memorable…
After a quick reminder, gave the disclaimer and we were off.
Warm Up
Moseyed toward the back of the school stopping at first parking lot for Moroccan night clubs (x15) and merkins (x10). Then moseyed past the back of the school to the next lot where we did low slow squats (x15) and mountain climbers (x10).
The Thang
As we headed up toward the field the PAX saw the chalk on the ground with the 7 of diamonds exercises laid out…I explained each exercise is done at the four locations I pointed out around the loop that goes around the field – about 1/3 mile loop. All exercises were oyo. Then it was time to get to it. Gears was out the gate first and the rest eventually joined in on the fun. The exercises were:
Burpees (7, 28 total)
LBCs (14, 56 total)
Lunges (21, 82 total)
Flutters (28, 112 total)
Jump Squats (21, 82 total)
Diamond merkins (14, 56 total)
Burpees (7, 28 total)