Tag: Boogie Down

Tic Tac cone and Agility ladder

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Warmup:  MUSICAL

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: SSH
  3. Solos: FRUIT PICKERS
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

Thang:
1-Tic-Tac-Cone
Prelude, take a lap and have guys stand in order of how fast they finished… Every other guy on one team, the rest on the other.

  • Pax in 2 teams for relay race. Tic-tac-toe grid (chalk) set up across the lot.
  • Each team gets a stack of (2 types) of cones
  • Ready/set/GO → 1 pax sprints to grid, lays cone down
  • As soon as cone is down, next pax can start
  • 1st pax moseys back to join the line
  • Winning team does Windmills or Imp-Walkers, while losing team does X#-burpees
  • If tied…. Both do x# Lt. Dan’s

2.-Agility Ladders:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
… Only did two of these each side
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
MARY
Proud Mary (3:07) CCR.  
CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps….Rolling….Flutter Kicks…REPEAT til song ends or 0600

ANNOUNCEMENTS: trash pick up, Dad and kids event on 6/20

COT: prayers lifted for marriages, and loved ones who are ill or recently passed.

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Cindy Heaven

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Warm-Up:
SSH – 30 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO
Cheese shredder

Main Thang:
Round 1: Cinder Strength

3 Rounds- MOT per Round:
Round 1- Run
Round 2- Lunges
Round 3- Nur

Goal Line: 5 Blockees (burpee w/ cinder)
10 Yard Line: Cinder Block Squat Press (Thruster)
20 Yard Line: Cinder Block Curls
30 Yard Line: Cinder Block Rows (15 per side)
40 Yard Line: Cinder Block Chest Press
50 Yard Line: Cinder Block Swings

Recovery: Overhead Carry back to Goal Line

F3 Mentorship Discussion
Opening Question
"Who is someone that invested in you and helped shape the man you are today?"
Allow each man to briefly answer.

What Is Mentorship?
Mentorship is one man intentionally helping another man grow. It is not about having all the answers. It is about sharing experience, wisdom, accountability, and encouragement.
In F3, mentorship happens naturally:
An older man guiding a younger man
A veteran HIM helping a new guy
A father teaching a son
A husband learning from another husband
A leader developing future leaders
A mentor doesn't create followers. A mentor creates more leaders.

Scripture
Proverbs 27:17
"As iron sharpens iron, so one man sharpens another."
This verse captures the heart of F3. Growth rarely happens alone. We become better through relationships, accountability, and honest conversations.

Discussion Points
1. Everyone Needs a Mentor
No matter our age, title, or experience level, there is always someone who has walked a path before us.
Questions:
Who do you seek advice from?
When was the last time you intentionally asked another man for guidance?
What area of your life could benefit from mentorship right now?

2. Everyone Needs a Mentee
Many men believe they are not qualified to mentor because they are still figuring life out.
The truth: Someone is behind you on the journey.
You don't need perfection. You need willingness.
Questions:
Who are you investing in?
Is there a younger man, co-worker, son, teammate, or FNG who could benefit from your experience?
What knowledge are you holding that could help someone else?

3. Mentorship Requires Time
Mentorship isn't built in a single conversation.
It requires:
Consistency
Trust
Availability
Vulnerability
The greatest impact often comes from simple moments:
A coffee meeting
A workout conversation
A phone call
Showing up when someone needs help
Questions:
Are you making time to develop other men?
What keeps you from investing in others?

4. Legacy Is People
At work, projects end. Kids grow up. Athletic accomplishments fade.
The lasting impact of a man is often found in the people he influenced.
Think about:
What do you want people to say about the investment you made in them?
Who will carry your values forward?

F3 Connection
F3 exists to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Mentorship is how that mission continues.
A strong region is built when:
New men are welcomed.
Leaders develop leaders.
Men challenge and encourage each other.
Nobody walks alone.

Closing Challenge
This week:
Identify one man who mentors you and reach out to thank him.
Identify one man you can intentionally invest in.
Schedule a conversation with one of them before next week's workout.
The strongest chain is built one link at a time. The same is true for mentorship. Every man in this circle has something to learn and something to teach.
MARY: She fartsacked
ANNOUNCEMENTS: Bethel Men Shelter
COT: Prayers and Praises

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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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Better late than never

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WARMUP: I was late so 11s by a great stand in
THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help, trash pickup
COT: graduations, deep dish grandmother passing.

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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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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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Super sunrise

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5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in.

Cold morning, but the work still got done. Even while nursing the Achilles, we found a way to break a sweat and keep moving forward.

Bonus points for one heck of a sunrise to kick off the day.

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Grooving to the 70’s, 80’s, 90’s, and 2000’s

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WARMUP: Mossy, SSH and Windmills

THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.

70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters

MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up

ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup

COT: What's said in COT stays in COT.

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