Tag: Crystal Lake

Figure 8’s With Horses

Leave a comment

WARMUP: Nope
THE THANG: 2 "instructions"

  1. The route: Attempt to run figure-8's through new/old Kingsley
  2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire time.

MARY: Nope
ANNOUNCEMENTS: Bethel…Ya'll sign up now, ya hear? Nov 13 is Round 2 of Excavation.
COT: For Sure.

TClap |
0

Bad Route

Leave a comment

WARMUP: Too cold to warm up so we just ran
THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly pivoted and decided that WalMart could use some foot traffic
MARY: Nope
ANNOUNCEMENTS: Bethel, 4B’s, Christmas party requested, update and golf moved to spring
COT: What separates us from the lulu chasers at OrangeTheory, among other things.

TClap |
0

Dora & Mosey

Leave a comment

WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s

  • Mosey to Lowe’s and circle up
  • 20 Side Straddle Hops
  • 10 Imperial Walkers
  • 10 Hillbilly Walkers
  • 10 Cherry Pickers

DORA – Partner Workout

  • 100 Dips
  • 200 Lunges
  • 300 LBCs
  • While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
  • Switch partners and continue until all reps were completed.

Four Corners – 3 Rounds Around the Shopping Center

  • Corner 1: 10 Merkins
  • Corner 2: 15 Squats
  • Corner 3: 20 Mountain Climbers
  • Corner 4: 25 Flutter Kicks
  • Rinse and repeat for 3 total rounds.

Mary & COT

  • Wrapped up with some Mary.
  • Circled up for COT.

Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Benches and Hills

Leave a comment

WARMUP: SSH, lizard and plank stretches, windmills
THE THANG:
1) 5 Burpees at each set of benches until reaching playground

2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring

3) 5 merkins at each bench until reaching the big hill with the statue

4) 11s up the big hill, jump squats at top and CDDs at bottom

5) run back around park loop, 10 squats at every bench until reaching COT
MARY: Hammers, flutters, gas pumpers, V ups
ANNOUNCEMENTS: newsletter
COT: prayers up

TClap |
0

Harvest Pointe Hill

Leave a comment

WARMUP: Mumblechatter
THE THANG: Out and Back – Harvest Pointe
MARY: no
ANNOUNCEMENTS: yes
COT: prayers and praises

TClap |
0

Of course, more burpees

Leave a comment

WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence

BurpBackMountain

  • partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice. Then switch. Completed when 100 burpees are done

THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.

Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT:

TClap |
0

Pre-BRR Squatch Beatdown

Leave a comment

WARMUP: run to Print Shop
THE THANG:
5 pull-ups, 5 toes to bar, 5 dips
Run to church
Partner wheelbarrow 20yds, flapjack
Run, turn left, run turn left down stairs to other church
Partner push 20yds, flapjack
Run, turn left at axe throw and back to Print Shop

Repeat x3

Loop around Main St and Fort Mill Pharmacy

MARY: a little
ANNOUNCEMENTS: CIVITAS Marathon and Greater Charlotte Heart “Walk” CSAUP
COT: Powerful reminders from Soup and Olaf surrounding marriages. 🙏

TClap |
0

Get better!!

Leave a comment

WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!

TClap |
0