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Rome if you want to

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Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St.

WARMUP:
Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs.

Mosey to upper parking lot near White St. doing butt kickers, high knees, karaoke, Toy Soldier, Lunge, Burpee Broad Jumps, Bear crawl.

THE THANG:
2 rounds of 4 stations w 3 exercises each.

Every time a station is completed, run down and back up the hill on White St.

Station 1 – 25 reps

  • Merkins
  • Scorpion Dry Docks
  • Shoulder Taps

Station 2 – 30 reps

  • LBCs
  • Fluttahs
  • Box Cuttahs

Station 3

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY: Throughout

ANNOUNCEMENTS: Bethel on Th, stuff the bus on Sat, CRI serving widows on 9/5 and response training later in Sept

COT:
Prayers for aging parent w new diagnosis, recent accident, CRI responders continuing to serve in hard situations, 2.0 traveling abroad, 2.0 recovering from wisdom teeth being pulled, smooth return to school for all.

Praise for Assassin’s new grandson!

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It’s Wet. YES. Now, Do The Work

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Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity of this morning's workout as I'll let the PAX chime in, what I can control is the adherence to the principles, cadence calling and characteristics of what I love about F3…so long as I don't stray from the 5 Core Principles or the Credo.
Naturally, we reviewed those this morning prior to launching as we had an FNG in the gloom with us, welcome Small Things.

WARMUP: Mosey to the parking lot of FMRX and discover a nicely placed deck of cards. Oh look, what shall we do with these? The intent was to complete ~1/2 the deck utilizing some warm-up exercises and regular exercises and let this serve as our slightly-higher-than-normal-intensity warm-up.
Hearts: Merkins
Clubs: Flutters (count the rt side only)
Spades: Squats
Diamonds: Butt Kickers (count the rt side only)

THE THANG:
Mosey to the big lot on the right at the top of the Massey hill for a large evolution of 4 Corners with a center.
Start in the center of the lot and run to the corner, perform the exercise, run back to the center for 5 burpees, then out to the next corner and back to the center and so on. Complete 2 full rounds.
Corner 1: 15 Hand-Release Merkins
Corner 2: 15 Jump Squats
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 American Hammers

Once everyone completed round 2, we then completed 1 additional round as a group but cut the reps in half.

Mosey to the steps at the Fort Mill Church of the Nazarene. The original plan had us running up and down the set of stairs but due to the rain, we lunge walked up the stairs, walked down and did that 3 times then went to the Church parking lot.
Here I looked at the wienke and realized I had about 7mins of material for the remaining 15mins of time in the hour. A reminder for all, plan a longer workout in case you finish an evolution faster than anticipated. So, what did we do? I preceded to make a few enemies and released the angry gremlin inside Super G.

Welcome back to the Mak Tar Jah followed by the Knee Tar Jah!

Now, mosey back to COT for what turned out to be the fastest naming of an FNG I've ever been apart of.
Welcome, Small Things.
MARY: Yes
ANNOUNCEMENTS: CRI Training, Bethel Men's Shelter, Stuff The Bus
COT: 100%

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Dawn Patrol

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WARMUP: multiple 10 count warmups
THE THANG: 4 corners hit upper, lower and core body work at each stop
MARY:
ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st,
COT: prayers for minuteman’s mother in law, marriages and kids

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Day Of The Rangers Goruck Hero WOD

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WARMUP:
Mosey around parking lot
High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right

THE THANG:
Day of The Rangers Goruck Hero WOD

Buy-In: 73 Sandbag Squats (30/20 Ib Ruck,
60/40 lb Sandbag)

Then, 2 Rounds of:
18 Sandbag Cleans (60/40 Ib)
18 Sandbag Sit-Ups (60/40 Ib)
18 Sandbag Overhead Throws (60/40 Ib)
18 Sandbag Burpee + Deadlifts (60/40 Ib)
18 Sandbag Shoulder-to-Shoulder Presses
(60/40 lb)

Cash-Out: 1mile Ruck + Sandbag (30/20 Ib
Ruck, 60/40 lb Sandbag)
MARY:
No time
ANNOUNCEMENTS:
America 250 Convergence
Bethel Mens Shelter
COT:
Colossians 4:6 – “Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”

Day Of The Rangers Goruck Hero WOD

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Starfish

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WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time

Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:

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A Modified Miracle Mile Maelstrom of Muscular Misery

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WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.

Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers

1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps

Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places

Next round – shoulder taps AMRAP

Next round – dips AMRAP

Mosey to 12th station – restrooms – 3 reps each

Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)

MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage

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Regular Ol’ Rucking

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WARMUP: The disclaimer was our warmup
THE THANG: We rucked at a moderate pace to the top of Hubert Graham and Tega Cay Drive and went back down.
MARY: She was not in today.
ANNOUNCEMENTS: Bethel, Golf Event, CRI hygiene bag packing, and trash pickup
COT: Shared some prayer requests

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The Journey of Getting Better

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Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.

The Journey of Getting Better

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