WARMUP: Suggested the route to Bojangles.
THE THANG: Men ran, a couple rucked.
MARY:
ANNOUNCEMENTS:
COT:
Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.
We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.
WARMUP: OYO
THE THANG: Run out Richards Crossing all the way to the end including the loop; on the return take a right on Front St to Berkshire; do Berkshire loop 2x; return home on Richards Crossing.
MARY: she fartsacked
ANNOUNCEMENTS: Bethel, Rock Hill new year’s convergence
COT: Great reflections from Shaq and Cherry on their 2025 arrival to The Fort. Grateful to have you both aboard! And same for all the pax who posted today. Thanks Assassin for the invite!
#KeepPosting
WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco
THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running took us to the south wall of HT, the tire shop and the north wall of HT in between stops at the grass. Pax fit 100 burpees into the workout in doses of 10. Other fun included bear crawl, crawl bear, crab walks, lunges, various flavors of Mary, and it was all topped off with suicides.
MARY: Included along the way
ANNOUNCEMENTS: New name of HT workouts Wed/Fri is The Forge! also encouragement to register for Break the Dam run on 1/31, plus 8-blocker on Jan 3rd at Panera
COT: Encouragement for pax to bring some closure to 2025 before starting 2026 by reviewing photos on their phone from Thanksgiving through Christmas period. This practice always grounds me and give me perspective. It especially deflates anxious thinking/feeling about future and various regrets/shame by providing a very real and visible depiction of the true blessings and joy in my life.
Thanks for the invite Miyagi! Carry on with your mission of forging HIM!
#KeepPosting
10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis)
WARMUP: Nah
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Crossroads workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4), and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.
MARY: almost 2 minutes worth
ANNOUNCEMENTS:
LAST MINNOW POND WORKOUT! Will be rebranded as Block Party, but will still be at same location, same day of the week, same time, and same format (running w pain stations). I will still be site Q.
COT:
Happy New Year! Went around the COT, asked everyone 1. what were they most thankful for in 2025; 2. What about 2025 that they were glad it is over and gone; and 3. What are they looking forward to in 2026. A lot of great candor in the COT regarding this. THIS is what the COT is all about!
Take what you are getting out of F3, how it has helped make you better in whatever ways, and try your best to pay it forward and spread it. Take the positive ripple effects it has had in your life and continue to make more positive ripple effects, eventually all those ripples will cover oceans. Someone may see what you are doing, how you are becoming a better person, and may want a part of that for themselves. If you can EH them into F3, great, but at the least be a positive impact on them. It may be all they need to push themselves out of their situations and into something better.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
WARMUP: zip unless you did some stretching
THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back.
MARY: nope, maybe some stretching
ANNOUNCEMENTS: Xmas eve convergence
COT: of course! Lots of prayers and praises around the group!
WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something
Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle: