Walked around Kingsley, not sure how many miles. Did some squats and merkins and sweat like Hunter Biden at church.
WARMUP: Mosey to springs building lot for various exercises with 2 burpees in between each. Mosey to the pike energy lot for act 1
THE THANG: Cost #1 – You will have to make hard decisions that negatively affect people you care about.
Partner up for Dora
100 – Boxcutters
200 – Squats
300’- Flutters
Mosey to Act 2 at Subway
Cost #2 – You will be disliked despite your attempts to do the best for the most
Dora – Same partner, new count
50 – Burpees
100 – Merkins
150 – Squats
Mosey to bank lot for a plank and act 3:
Cost #3 – You will be misunderstood and will not always have the opportunity to defend yourself.
Mosey to the WEP running path – with 12 minutes to go YHC called 5 burpees, 10 squats and 15 SSH’s at each swing. It was a bit aggressive. Modified to 5 hand release merkins from the 4th swing on.
JWOW found his landholdings at WEP to be in good working order, so we proceeded and
all finished in time for COT at 0730.
YHC is also pleased to report that the perceived minimum burpee requirement of Slapahot’s was also reached – all of them.
MARY: No time – had work to finish
ANNOUNCEMENTS: Go pick up trash afterward. So many PAX did.
COT: 5th core principle
Thanks to Grinder for the call. Always a privilege to lead where it all started.
1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap
WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors
WARMUP: Indian run around WEP trail, Cherry pickers,windmill,imperials
THE THANG: 2 rounds of sets below
Set 1:
50 Merks
25 diamond Merks
25 wide Merks
——RUN—-
50 squats
25 lunges
25 monkey humpers
——RUN—-
50 LBC
25 Big Boy
25 American hammer
——RUN—-
Set 2:
50 Carolina dry dock
25 incline Merks
25 decline Merks
——RUN—-
50 squats
25 Bobby hurleys
25 jump Squats
——RUN—
50 flutters
25 mountain climbers
25 second plank
——RUN—-
MARY: none
ANNOUNCEMENTS: sign up for fort Mill Retreat and learn how to respond in a dangerous situation of active shooters
COT:saying negative things out loud can make it 40x -70x more likely to happen
WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!
WARMUP:
THE THANG: 3 ran road towards to Baxter, Suton, Harris, 1 ran towards downtown FM, and the other 2 ran trails at ASG. Ram between 5 to 10 miles.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: NADA !!!
THE THANG: These saints went 2×2 as they marched up through the Kingsley Trail and back around the Soul-to-Sole kingdom. No Sasquatch sighting this time, but we did manage to try out some curls, incline merkins, dips, triceps, over the head ruck carry, low-squats, and finished things off with some Stair-Master segments. Back to COT for some Koality Time with my brothers.
MARY: None
ANNOUNCEMENTS: Newsletter, Bethel Men’s Shelter, Fort Mill Care Center, 4th July Convergence
COT: Closed in Prayer – For Family Trips, Healing, and our marriages
WARMUP: SSH, Windmill, Cherry Picker, LSS
THE THANG: Stopped every 0.25 miles 10 push-ups 15 curls 20 flutter presses 15 OHP 10 Squats with ruck on
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
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