Low Mileage

WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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Not Much Running Wild At The Ranch

WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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The Grand Old Duke of York

I usually only write anything here to make <@UGU3XR5RP> happy, since he’s the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot reports. Problem is, I’m not a data guy, details of many kinds escape me, and I have a general disdain for rules or other practices that I see as officious, or that have high potential to be abused at some point by those who administer them (but often do not follow them – see also: Government).

But whatever… I’m a reasonable guy, most of the time, though I do get a lot more credit for being a jerk than is probably entirely true. Though I’ll be the first to say (and I often do) that we shouldn’t let facts get in the way of a good story, or a promising relationship get in the way of a good joke.

With that said, here’s what happened…

WARMUP: Sure enough… a little jog, a little windmill, a little merkin… I have a few hits that I play most every time. I should probably switch it up some, but I probably won’t.

THE THANG: “The Grand Old Duke Of York”
If you aren’t familiar with the children’s Nursery Rhyme, then this will seem even dumber than it already was.

(See the link in Slack if you want to watch the critically-acclaimed Peppa Pig version, or just Google that stuff yourself. It won’t be the weirdest crap most of you have Googled in the last week…)

Anyhow, it consisted of going up and down the WWW hill (Withers/Williamson/Watson) next to the FM Church of God and doing exercises at both the top and bottom of the hill (top = parking lot after Watson St.. bottom = under the carport at the FMCOG)

Top: 5 burpees, 10 merkins, 15 2-count flutters
Bottom: 5 CDD, 10 squats, 15 LBCs

Round 1: Bear Crawl up the hill (run down)
Round 2: Partner Carry
Round 3: Nur
Round 4: CrawlBear
Round 5: Run (no one made it this far)

Sasquatch and I were off to a strong start and Danny would have stayed there were it not for being partnered with me. Eventually, Farmers and Vuvu overtook us. They managed to complete the first half of Round 4, whereas YHC only got about halfway up the hill on the CB before time ran out. As I was going, Spectre showed up and I think managed to overtake me by a little. It was close…

MOLESKINE: If you listen to (or are familiar with) the Nursery Rhyme, then you know that the last part of the verse goes, “and when they were up, they were up… and when they were down, they were down… and when they were only halfway up, they were neither up nor down”
Be up or be down. Halfway is no way to live your life. That’s how SadClowns live… existing. Being neither a danger to anything, nor good for much of anything either… this can’t be us. It simply won’t do. And there is a zero % chance that I will quit until I have worn myself completely out trying to help men to change their perspective, overcome their self-limiting beliefs, uncover their Personal Purpose, and then wear themselves out in service to it.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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DH is not a bad example

WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT

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Bermuda rectangle

WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station

3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close

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#eastwardexpansion – OTB with PLC

– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary

Parking Lot Coffee (PLC) post-COT

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The Bradley

0500 Honey Badger

A great group of HIMS descended on NAFO to start their week like a Hero.

Warmup

20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch

Run to the Pull Up Bars

“ The Bradley”

100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups

Wash rinse repeat 10 times.

I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.

Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.

Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.

Take care and SYITG!

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Club 813

What a way to start my 50th birthday.
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run to awesome parking lot across from First Baptist Ft Mill– Thang 1: Burpee relays, Start at baseline.
Run to cone 1, do 5 burpees, run back to start
Run to cone 2, do 5 burpees, run back to start
Run to cone 3, do 5 burpees, run back to start
–mosey Run to Ft Mill Church of God–
Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 125 leg lifts
–mosey run back to nice parking lot
Thang 3: Mtn climber relays: Start at baseline.
Run to cone 1, do 15 mtn climbers, run back to start
Run to cone 2, do 15 mtn climbers, run back to start
Run to cone 3, do 15 mtn climbers, run back to start
–mosey run to the Print Shop—
Thang 4: Pull up dora (there was a lot of pax)
Partner 1 does pullups while partner 2 runs to front of Print Shop and back
Continue to 75 cumulative…later reduced to 50
–Run to shovel flag–
Badlands led the Mary
Fini
COT
I am truly grateful for being a part of F3. Special thanks to Deacon for the constant persuasion to get me out to try this F3 thing 8 years ago.

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Band Practice at The Ring of Fire

Warm-up:
SSH x30

Merkin x10

Windmills x10

Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you

Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise

Leave the block and run back the goal line

Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise

Leave the block and run back to the goal line

Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.

Continue this series until you reach the other goal line.

Run it back in the same manner with different exercises:
Bent over rows

OH Press

Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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