- Pax: 98 degrees, Assassin, Backdraft, Badlands, Band Camp, Barry Manilow, Battle Bot, Bobber, Bodywash, Bonsai, Bowser, Cakeboss, ChaChing, Change Order, Chedda, Cornerstone, Cornhole, Crabcakes, Cyclops, Dark Helmet, Dictator, Dojo, Double D, Drop Thrill, Esso, Fishsticks, Funhouse, Grinder, Half Shell, Harry Carry, Jiffy, JWOW, Kielbasa, Leo, Lil E, Longshanks, Lug Nut, Maximus, Mr Clean, Nasa, Olaf, Pothole, Pusher, Repeat, River Rat, Router, Ruby Slippers, Santini, Shady, Sippy Cup, skipper, slapshot, Slow Jams, Spark Plug, Spitz, Tinsel, Triple Lindy, Trucker, Twister, Uhaul, Vuvuzela, Wegmans, Wild Thing
- Posted In: 3rdF, Alcatraz, Convergence, Millllkshake, The Fort
Station 1 (Santini): Traditional Pain Platoon
Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.
NMM: Anxiety and gratitude are not able to occupy the same space.
Station 2 (Shady / Maximus)
Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
- partnered up and Dora style started out with 100 pull-ups. Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
- Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
- Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called
Group 2
- Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
- AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
- We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
- W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
- In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face
Group 3
- Dora style 50 pull-ups with the run around the playground
- We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
- Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
- Shady – areas of focus were loving your brother and being your brothers keeper. Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day. Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits. Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development. For those of us with children, we have never been parents before so we honestly have no idea what we’re doing. Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
- Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.
Station 3 (Pusher & Cakeboss): Love Edition
COP
- SSHs
- Windmills
- Squats
- Mtn Climbers
- Merkins
- IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
- Jacobs Ladder with Derkins and Monkey Humpers
- Plank/Dip sequence
- Bear crawl to top with burpees
NMM:
- Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
- Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
- Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout
Shovel Flag hand off for two leadership positions in the Fort:
Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC
Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.
NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.
—
Band Camp dismissed
TClap |
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