Runners Don’t Smoke

WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Smokin Ladder

Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:

1. Snake Pit Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Snake Crawl Grinder (3 Rounds)
10 KB Thrusters (squat + press)
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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AMRAP 4 Autism Preview

WARMUP: Some
THE THANG: AMRAP:
400m partner run
31 KB Squats
69 KB swings
31 OH press
69 OH DB stationary lunges
31 burpees
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: Best part. “Marriage isn’t meant for our happiness, it’s meant for our holiness”

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Case Keenan and Kel…ley Kapowski

WARMUP: hops of a side straddle, grass pickers, imperial walkers,

THE THANG:
1 found of beat the deck:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Next up was long mosey to the other side of the park and back.

Finished the official F3 deck, we played war with Brawny as the house.

This included, dips, bomber jacks, flutters, merkins and more

MARY: too much fun in the thang

ANNOUNCEMENTS: HIM camp, red truck, fort mill care center, golf tourney

COT: prayers for health of the families in the pax, college kids, patience in family, and job searches

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The Man Behind Cohiba

Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Merkins – 10 IC

Thang 1 — Rancher’s Gauntlet:
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 10 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Repeat x2

Thang 2 — Corral Circuit:
Station 1 – 10 Diamond Merkins
Station 2 – 20 LBCs
Station 3 – 15 Lunges (each leg) 30 Total
Station 4 – 20 Mountain Climbers (each leg) 40 Total
Repeat x2

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC

Talked about my upbringing and my life trials and tribulations and how F3 has improved my life.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Grab hold of an Expensed Footlong and let’s go

‘Twas a damp, but not raining, morning and a group of elder statesman of The Fort came together to discuss rising prices and the good old days.

A trip past a few light poles with merkins and squats got the blood flowing. I missed the spot I had designated as the end, but no one said anything, so we just did them all… We pulled up on the field house and did a few dips on the seats there at the lunch tables, and that’s when the nostalgia dam broke.

Fogerty noted that this may be one of the only, if not the only, AOs in The Fort that has a soda machine. It’s $2 for a can of soda now, and this machine only takes good old American cash money… $2… then the “back in my days” started flying… it was a $1, it was .50¢, it was a quarter… blah, blah, blah… we probably all walked uphill both ways to the soda machines, too… I got it…

We crossed Bear Crawl Bridge (without doing any Bear Crawls) and did a little stair climb/dip/step up deal before we rounded the corner and kept on. The trip back was shorter than I thought, so I started to take us on round two before Fogerty had a much better suggestion. We headed back around the car pick-up line and did a little more work before an epic session of Mary where we learned things about each other we didn’t know before. For example:

– Fogerty’s first gallon of gas cost him 99¢
– Barry’s first date meal with his wife was a Subway sandwich that he’s fairly sure he expensed
– Fishstix’s first penny stock he purchased was for a company called Toypop that was billed as “the next Amazon”. We weren’t sure if it was an adult “toy” situation or not, but clearly it didn’t take off like he’d hoped since he was working out with us in the rain and not sipping Mai Tai’s on a beach in Cancun…
– Old Bay’s first car he purchased with his own money was a 1982 Toyota Supra. He no longer has it, but his cool factor is still almost as high…
– Cherry Pie blew us all away with his paper route prowess as he told us the cost of his first toy he bought for himself (a remote control car). $100 was a lot of money back then… :shocked_face_with_exploding_head:
– Cohiba’s first cigar was, non-ironically, was a cohiba that apparently was traded to him for 2 goats and a chicken’s leg

Then we wound it up and closed out.

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Slaughter Moderate Hug Fest

WARMUP:
– Windmills at hurricane speed
THE THANG:
1. Run to the side parking lot and form groups of 3.
1. One team member at each end of the parking lot doing exercises. One team member running
2. first round LBC and CDD
3. second round Squats are Merkins
4. repeat each round twice.
1. Run to the bleachers
1. Elevens
2. Step us are the bottom -> 2 legs =1
3. Dips at the top
1. Run to the main parking lot
1. Bear crawl to each line and do merkins
2. Suicided back -> Nur their run back
3. Repeat
1. Return to COT

Suplex completed most of the work out with a 30lb vest. Slaugher turned up the pace ensure we are all >1% better.
MARY:
ANNOUNCEMENTS:
– Naked Gun
– Hero 5K
– Family Care Center
COT:
1. Request made for patience when dealing with kids and loved ones.
2. A PAX had a new baby this week and mother baby are doing well.

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risk

WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner
THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american hammers, 10 curls 10 overhead press 2nd station 20 flutters w press, 20 lbc 10 curls, 3rd station 30 calf raises, 30 goblet squats, 10 curls 4 station 10 man makers, 10 lunges each leg 10 big boys.. rinse and repeat. Discussion on risks we might be taking without even realizing it. Discussed precautionary principle, having humility. Fat tails(low probability high pain events. Things to help your kidd think about risk and reward.
MARY: none
ANNOUNCEMENTS: read newsletter
COT: prayers for patience especially with money issues.

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Rings and Fires – 30JUN2025

WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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