Let’s do a Circuit

2023-01-31Leave a comment

QIC: Rebel
When: 2023-01-31
Pax: Barkley, Bass-o-matic, Bones, Destiny, Escargot, Fogerty, Joe Lyons (F3 Long Duck), Rebel, Rebound
Posted In: colosseum

WARMUP: Mosey to Basketball lot between the schools. SSH, Imperial Walkers, arm circles, MNC, mountain climber.

THE THANG: circuit training day. 5 exercises each 1 min after circuit lap around the lot. Completed 4x.
Exercises.
1. Seal Jacks
2. Merkins
3. Dips
4. Squat Jumps
5. Flutters

Ended with some sprints and Mary.
COT:prayers for healing and parents raising teens.

Thanks for the invite Shower Curtain

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Mentorship Has Its Privileges

2023-01-24Leave a comment

QIC: Joe Lyons (F3 Long Duck), Double D
When: 2023-01-24
Pax: 38 Special, Band Camp, Barkley, Bones, Conundrum, Cyclops, Double D, Escargot, Esso, Gears, Grinder, Joe Lyons (F3 Long Duck), Pusher, Rebound, Shady, slapshot, Slash, Straight Up, Sugar Daddy
Posted In: colosseum

WARMUP: COP – SSH, Mtn climbers, Peter Parker, Parker peter, inperial Walker, Merkin

THE THANG:
Grab partner and discuss a non-F3 mentor who helped you in life while doing partner leg throws

Different partner, now discuss non-F3 man you helped mentor in life while doing partner planks/merkins/shoulder taps

Different partner, now discuss missed opportunity to share a mentor relationship with another man in your past

hand off to Long Duck

Series of exercises marked in parking spaces. each pax chooses a space, completes exercise, runs 1 lap, then moves to next space/exercise and repeats the cycle.

Run home

ANNOUNCEMENTS: Long Duck is The Fort’s Whetstone Q. Don’t be confused by the lexicon…Whetstone=Mentorship. it’s that simple. Long Duck shared his experiences (which are vast considering his long service as a sponsor in AA). Tap this HIM to learn more about starting or improving in the area of Mentorship.

COT: Prayers for Slash’s dad and Escargot’s son and Long Duck’s friend Tyler struggling with drug addiction.

thank you Shower Curtain for the opportunity to lead the pax!

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Arms and Run

2023-01-19Leave a comment

QIC: Vuvuzela
When: 2023-01-19
Pax: Beaker, Bones, darkhelmet, Hardwood, Joe Lyons (F3 Long Duck), Kermit, Ltrain, Maximus, Ölaf, Quack Attack, Sasquatch, Shake and Bake, SkateOrDie, Spider-Man, Vuvuzela
Posted In: Minnow Pond

WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.

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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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F3 The Fort

Tag: Bones

Let’s do a Circuit

Mentorship Has Its Privileges

Arms and Run

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