Carowind’s blast from the past….the Frenziod

2023-01-05Leave a comment

QIC: BONES
When: 2023-01-05
Pax: Bones, Bonsai, darkhelmet, Gears, Jekyll, Kermit, Maximus, Nasa, Shady, sirtophamhat, SkateOrDie, Sugar Daddy, Trucker
Posted In: Minnow Pond

WARMUP:
Mosey to Fort Mill Church of God
Windmills
Slow Low Squats
Downward Dog/Honeymooner
Mountain climbers
THE THANG:
Quick recap of Frenzoid ride at Carowinds: simple but terrifying, goes in both directions, and we all move as a group.
(Using Williamson St. & Monroe White St.) Starting at the “bottom” of the hill we NUR halfway up. Stop and wait on the 6. 10 Merkins. run the rest of the way up to next street. 10 Flutters in cadence. Run back down the hill to “bottom” and perform Burpees (in ascending manner). NUR up the other side until parking lot. 10 Merkins. Run to next street. 10 Flutters in Cadence. Rinse and repeat. Burpee count got to 6 at the bottom.
MARY:
Flutters, Dying Cockroach
ANNOUNCEMENTS:
Bethel Men’s. New AO
COT: Prayers for healing, our teachers and children, elderly parents, to be consistent.

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Gun & Run – Keeping It Simple

2022-12-08Leave a comment

QIC: Maximus, Walker
When: 2022-12-08
Pax: Anchorman, Badlands, Band Camp, Barry Manilow, Bones, Boss Hogg, Cakeboss, Double D, Joe Lyons (F3 Long Duck), Kermit, Maximus, Pusher, Shady, Stang, Walker
Posted In: Minnow Pond

THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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There are no Hills in Fort Mill

2022-12-01Leave a comment

QIC: LTrain
When: 2022-12-01
Pax: Badlands, Bones, fishstix, Happy Hour, Jekyll, Joe Lyons (F3 Long Duck), Kermit, Ltrain, macgyver, Mainframe, Maximus, Pusher, Spider-Man
Posted In: Minnow Pond

Pre-Warmup: A fraction of the disclaimer and the full Pledge
WARMUP: Nice mosey to MYERS STREET via 160, Sidney Johnson St and Jackson St.
THE THANG: The Ladder: 3 Burpees at the bottom of the hill, run up the hill to Sharonview and perform 10 no cheat merkins, 10 bomb jacks and return to the bottom for 3 more burpees. Mumblechatter started to slow here.. Next is 10/10 at Sharonview, proceed to McKenzie St for an additional 10 no cheat merkins, and 10 bombjacks and return to the bottom of the hill for 3 burpees. The last rep of the ladder was 10/10 at Sharonview, 10/10 at McKenzie and then 10/10 at Ardrey St. Return to the bottom of the hill and rinse and repeat until it was time to head back. Most Pax got in a little over one full cycle for about 80 no cheat merkins, and 80 bomb jacks.
MARY: There was Mary… Flutters, JLo’s V-ups, and a few others
ANNOUNCEMENTS: D2D fundraising is ramping up, donate or help wherever possible. St. Jude 5K Run at Happy Hours house this Saturday – donate if you can, this is a great cause. Bethel mens shelter has an amazon list from Badlands, please help support this great cause. Tclaps to these HIM’s for organizing these events.
COT: Prayers for MacGyvers family as they lost both M’s parents in a short time. Prayers for patience and those lost in the upcoming holiday season.

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Ghost Flag meets Board of Pain – Metro takes the flag

2022-11-19Leave a comment

QIC: Bitcoin
When: 2022-11-17
Pax: Abacus, Battle Bot, Beaker, Bitcoin, Bones, Cat Lover, Cohiba, Cold cut, Dagger, darkhelmet, Eisenhower, Fire Marshall Bill, Ford, Hatchet, Headspin, Incoming, Jepetto, Maximus, Punch List, River Rat, Rose, Scrooge, Shady, Stang, Tater Tot, Trucker, Waffle House, Wegmans, WhatDid, yard sale
Posted In: Laces In

WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl

Mosey to Board of Pain, then

5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:

Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks

Run back to shovel flag for CoT

ANNOUNCEMENTS:
Read the Newsletter

COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.

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No cheat merkins

2022-11-03Leave a comment

QIC: fishstix
When: 2022-11-03
Pax: Battle Bot, Bones, darkhelmet, fishstix, Headspin, macgyver, RollOff, Shady, Stang, Trucker
Posted In: Minnow Pond

Ran around town with stops at various locations with three exercises: No Cheat Merkins (Hand release with a shoulder tap at the top), squats, and LBCs. Just met the minimum distance of 3.0 miles.
Thanks for the opportunity.

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38’s truckload of pain

2022-10-10Leave a comment

QIC: 38 Special
When: 2022-10-10
Pax: 38 Special, Bitcoin, Bones, Cobra Kai, Cohiba, Cubbie, F3DaVinci, fishstix, Gekko, JWOW, LookOut, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Tesh
Posted In: The Armory

WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.

The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up

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Star Course prep

2022-10-09Leave a comment

QIC: Battle Bot
When: 2022-10-07
Pax: Battle Bot, Bones, Ham Hock, Hayden Fry, Sprocket, SugarBug, Tinsel, Wegmans
Posted In: Chupacabra

WARMUP:
SSH
Low slow squat

THE THANG:

The intent of this workout was to get some prep in for the star course this weekend in Charlotte, and get familiar with/work out any bugs in equipment and using the app for creating the path between waypoints.

Waypoints:

* O’reilly auto parts
* 1762 Gold Hill Rd
* Planet Fitness
* 825 crossroads plz
* McDonald’s
* 2883 Highway 160 W
* Walgreens
* 2907 Highway 160 W
* Evolve at Tega Cay
* 810 Eden Ave
* The Arbors at Fort Mill
* 920 Stockbridge

After meandering around, we stopped at Red Bowl for some Chad 1000X training

Chad 1000X Training:
Partner DORA
100 step ups
10 merkins with rucks as the timer

MARY:
none

ANNOUNCEMENTS:
Bethel Men’s shelter still looking for some volunteers and #meats

COT:

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Hills & Thrills

2022-10-06Leave a comment

QIC: Happy Hour
When: 2022-10-06
Pax: Band Camp, Bones, Cohiba, darkhelmet, Happy Hour, macgyver, Maximus, Shady
Posted In: Minnow Pond

WARMUP: run to starting point – Academy & Monroe by churches
THE THANG: 4 street hill repeats with pain stations station 1) 20 Merks 20 squats 20 seal jacks
Station 2) 10 burps 10 shoulder taps 10 Peter Parker’s
Station 3) 30 plank jacks 30 sumo squats 30 lbc’s
Station 4) 15 monkey jumpers 15 big boy sit-up 15 calf raises

MARY: flutters
ANNOUNCEMENTS: spartin beast November 19th
COT: check

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Running in circles with push ups

2022-09-30Leave a comment

QIC: bodywash
When: 2022-09-29
Pax: Bodywash, Bones, Cohiba, Maximus, McGyver, Ölaf, Quack Attack, Santini, Vuvuzela
Posted In: Minnow Pond

Started with the pledge at 0514

WARMUP: ran up to the post office. Circled up for 10 SSHs and 10 Cherry Pickers IC

THE THANG: Partnered up and each PAX was supposed to split up and run in opposite directions until they met back up (ran toward Leroy Street). When they met up the team would do 50 Merkins. Each pax would then continue to run back toward the post office. When meeting there they would do 50 LBCs. PAX would keep running to meeting spot on Leroy Street and do 50 Dry Docks, then 50 Hello Dollies at the post office.
Rinse and repeat until 0555 and headed back to COT for a little broga until 0600

ANNOUNCEMENTS: read newsletter
COT: prayers for those affected by hurricane

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Quads of Fire

2022-09-28Leave a comment

QIC: BONES
When: 2022-09-27
Pax: Bones, Drop Thrill, Photobomb, Spinner (Derrick Dominey), Tater, Triple Lindy
Posted In: The Ballroom

WARMUP:
Quick Disclaimer on ignorance of site and the need for direction we moseyed around the immediate parking lot.
Windmills
Slow Low Squat
Moroccan Night Clubs
Peter Parker
Freddie Mercury
Seal Jacks
THE THANG:
“Spotted” a hill so we decided to use it
11’s (Merkins & Squats)
Merkin on bottom…..Backward Run (NUR) up the hill….Squat
*After Quads were burning we made another trip up the hill to the benches at front of school.
Dips (25 count)
Step ups (10 in Cadence….10 each leg)
Urkins (10)
Moseyed to Parking Lot for “Lazy Dora”
100 Merkins, 200 Squats, 300 Flutters
Merkins: Partner 1 did 10 Merkins while Partner 2 held plank: Repeat until 100
Squats: Partner 1 did 20 Squats while Partner 2 held Al Gore: Repeat until 200
Flutters: Partner 1 did 30 Flutters while Partner 2 held 6 inches: Repeat until 300
Calf Raises (25) OYO
Used lines on Parking lot as markers:
Advance 2 lines with lunges and then 3 Flying Squirrels
Return to start: Butt Kickers
High Knees
Karaoke (x2)

MARY:
SSH
LBCs
Roselita
Hello Dolly
ANNOUNCEMENTS:
Shoes for Kenya
Bethel Men’s
COT:
Prayers for students and teachers, healing, doctor’s discernment. Praises for Triple Lindy’s wife’s first wedding officiating.

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F3 The Fort

Tag: Bones

Carowind’s blast from the past….the Frenziod

Gun & Run – Keeping It Simple

There are no Hills in Fort Mill

Ghost Flag meets Board of Pain – Metro takes the flag

No cheat merkins

38’s truckload of pain

Star Course prep

Hills & Thrills

Running in circles with push ups

Quads of Fire