WARMUP: we
THE THANG: ran
MARY: 4.5
ANNOUNCEMENTS: miles
COT: amen
The Fort Horsemen (three of them) rotated Q of this morning’s workout at #Varsity.
Ruby started with a warmup and with SSH, Low Slow Squats etc. and added burpees between exercises.
Off to the pull up bars and Ruby directed us in a pyramid scheme:
Do one burpee—then two pull ups
Do three burpees—then four pull ups
Proceed likewise until ten pull ups and the reverse back down to one burpee. Smokey.
Headspin did a cinder block routine burner: KB swings, goblet squats, curls, rifle carry, and then murder bunnies (no blocks broken!).
Back to Ruby to cover Splinter’s hill work with a modified DORA. Partner 1 does jumping lunges while other runs down hill and nurs back up. Did a couple of sets, then switched to jump squats while other runs/nurs.
Harry Carry concluded with a fish tracks routine: bear crawl, stop and do merkins, repeat 3x. lunge walk, stop and do smurf jacks, repeat 3x.
Run to COT for Mary: flutters, gas pumpers, freddies.
Fini.
WARMUP:
– SSH x20
– Imperial Walkers x10
– Windmills x10
THE THANG:
Simple….loop around Fort Mill with 6 pain stations.
– Improper Pig = Merkins x20
– Fort Mill Animal Hospital = Diamond Merkins x20
– Fort Mill Town Hall = Wide Arm Merkins x20
– Fort Mill Baptist Church = Xs & Os x20
– Jacked up parking lot at the hill = LBC x20
– Print Shop Parking Lot = Side LBC x20 each side
ANNOUNCEMENTS:
– Click Bait HIM Camp – See newsletter for details.
Thank you Funhouse for the opportunity to Q at one of the strongest AOs in the region!
We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke
Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser
Groups of 5
Indian Run
5 burpees by the guys at the back
Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner
Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping
The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.
Welcome FNGs
– Dungeon Master
– V-neck
Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears
The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.
As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams
Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp
Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.
This backblast respectfully submitted by Band Camp
WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.
WARMUP:
Run around WEP path with stops for warm-up exercises:
SSH
Windmills
Mountain Climbers
Hillbilly Walkers
Peter Parkers
Freddy Mercurys
THE THANG:
OldBay on Q:
Ladder on far-side hill
– Imperial Walkers (1 at bottom) : Burpees (7 at top)
Run down to amphitheater stage
Partner Up for Dora – One partner run from amphitheater up path, then back and climb front of stage.
– 100 Merkins
– 200 LBCs
– 300 Squats
Handoff to ChickenHawk for 2nd half
Mosey to wall on far side of Springs building and partner.
– one partner does chin-ups on wall while other runs. Flapjack until 50 chin-ups done between partners.
– repeat with balls-to-the-wall (up, down, merkin)
Mosey to another wall. Pass coupon while pax take turns doing bear crawls.
Mosey back to COT for a bit of Mary.
MARY:
Pax choice:
– American hammers
– Rosaledas
– Flutters (100, called by Walker)
– may have been more exercise, but I blacked out during the Flutters.
WARMUP:
– yes
THE THANG:
– 10x Burpees / 22x various other exercises
– mosey around Amphitheatre
– rinse and repeat
MARY:
– sandbag carry to stop sign and combined with other exercises
– by popular demand: Airborne Hip’s
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: yes
THE THANG: full body beatdown with Cindy
MARY: yes
ANNOUNCEMENTS: newsletter
COT: prayers sent to sky Q
17 pax posted at Ring of Fire.
Started with a run. Did some Toy Soldiers and carioca.
Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Ran around to the back of NaFo.
Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).
Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.
Then we ran to the pull up bars.
Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.
Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.