Tag: decibelf3

A tropical misty hill of a good time at #ao-clydesdales

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WARMUP: tried to do SSH, but the Pax just wanted the route
THE THANG: south Munn Loop,
South on Munn, East on Harris, north on Jackson, west on 160
MARY:
ANNOUNCEMENTS: Sign up for FREE 4.01k Run https://criout.regfox.com/cri-401k-charity-fun-run
COT:

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A quick jaunt to Tega Cay

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WARMUP:
All you get is an explanation of the Thang
THE THANG:
Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you’re fast, go take a lap around their parking lot.
At the first traffic light 5 merkins and 5 BBSU. Add another 5 at each light and the traffic circle. On the way back take 5 off (5 ,10, 15, 20, 25, 20, 15, 10, 5)
MARY: none
ANNOUNCEMENTS:
Bourbon Tasting, Bethel Mens on Thursday, Thanksgiving Convergence, Christmas Party, Christmas Eve Convergence
COT:
Talked about trust. Trust each other to make better leaders of each other.

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lezzzzz go

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DOAH wanted his teeth kicked – I tried to oblige

WARMUP: count off – head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs – wave to passing cars and let them know we dgaf (except helmet – he doesn’t do goofballs)

THE THANG: route through Baxter – Front street to Birkshire Heights to Downing to Morris Hunt to Gardenia to Mills to Sutton to Richards Crossing back to Front St

Stop every 1/4 mile for exercises – 6 joins in where ever we are at and takes off at the same time after each stop.

15 SSH IC – 1 Burpee OYO
14 SSH IC – 2 Burpee OYO
13 SSH IC – 3 Burpee OYO
12 SSH IC – 4 Burpee OYO
11 SSH IC – 5 Burpee OYO
10 SSH IC – 6 Burpee OYO
9 SSH IC – 7 Burpee OYO
8 SSH IC – 8 Burpee OYO
7 SSH IC – 9 Burpee OYO
6 SSH IC – 10 Burpee OYO
5 SSH IC – 11 Burpee OYO
4 SSH IC – 12 Burpee OYO

running low on time so skipped last couple stops.

Total 4 miles for all

MARY: maybe

ANNOUNCEMENTS: newsletter

COT: yup

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Zombie Survival Training 2024

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After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse
WARMUP:
Rule #7 – Limber up
Mosey around the concrete football field
10x Windmill
10x Cherry Picker
THE THANG:
Rule #1 – Cardio
Line up at the end of the painted field. PAX make their way across the field by alternating high knees and butt kickers.
PAX will drop to the ground for 2-count (always double-tap) mountain climbers equal to the count of the yard markers (ladder up to 50 and back down).

Rule #2 – Double Tap
DORA (done in pairs, double, double tap… yeah)
100 squat, 200 merkins, 300 LBC
Partner runs to 40 line and back

Rule #3 – Beware of Bathrooms
Al Gore for 60 seconds

Rule #7 – Travel Light
PAX will shuffle entire length of the painted field.

On the way down they will drop at every length marker for 10 double-count dying cockroach. (to fend off the zombies when they are forced to the ground).
On the way back they will drop to do 10 double-count flutters at every painted length marker.

Rule #17 – Don’t be a Hero
Bear crawl 4 lines (20 marker). Run back to the start adn back to the 20. Then bear crawl 4 lines (40 marker). Back to the start back to 40. Repeat until COT

ANNOUNCEMENTS:
Lots of stuff going on. Happy Hour is doing a family 4k. There’s a Christmas party. Bourbon tasting. Convergences on Thanksgiving and Christmas Eve
COT:
Circle of TRUST. Not prayer chain. What’s on our hearts that affects US. We talked about things that affected us, difficulty in our lives that we deal with as men. Revealing truths that, if kept secret, erode our ability to be leaders.
F3 is not a Christian organization but CoT was ended in a prayer by a christian.

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Walmart Run

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THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms

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Turn the lights on and we had no lights

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WARMUP: rucks on and move it
THE THANG: Took a stroll to heart attack hill and we didn’t bring lights. And it was very dark.

When we made it to the top of the hill, we took our rucks off for some in cadence shoulder presses. Once we completed the shoulder presses, every single light at the house we were outside of came on and that was our ticket to leave.

Rucked then back to the school for another set of shoulder presses. Then around the school for lap, then another set of shoulder presses.
MARY: couple sets of flutters
ANNOUNCEMENTS: of course
COT: definitely

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Full Moon Fever

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A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did.

THE THANG:
Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence:
SSH x 25, windmill x 10, IW x 10/HW x 10, wide arm merkin x 10,cherry picker x 10, squat x 20, LBC x 20, mountain climber x 20 left arm/leg high, right arm/leg high,Morrocan night club x 20, walk to parking lot lines

Line up at the first parking spot, side shuffle along the lines, advance to the next line, side shuffle along the line, 5 merkins. Rinse/repeat until all lines are covered.

Mosey to the field for Lt Dan’s (knee-tar-jay, squats, 1:4, to 10/40).

Mosey to the bottom of the big hill behind Runde. Run back up/down the hill and each Pax chooses an exercise at the bottom. Run up/down the opposite hill and Pax chooses an exercise at the bottom. Rinse and repeat 2 times.

Mosey to the playground for pull-ups and straight leg lift hold (10 pullups, 60s leg holds) x 3- crowd pleaser!

MARY:
See above

ANNOUNCEMENTS:
Bourbon tasting event Nov 8. F3 Christmas party, Dec 21.

NMM:
Low numbers today, but good mumble chatter and fellowship. Before the start of the workout, a ‘mysterious’ van pulled into the parking lot and someone mooned Fishtix. We believe the van was driven by Uber, but there was no mistaking whose butt was exposed – Alcatraz regular Changeorder! He is a pit-crew member/chaperone for the Fort Mill Band, and parents can rest assured that their children are in the hands of a responsible adult. That incident set the tone for the workout and sparked mumble chatter for much of the hour. Thank you, my friend.

COT:
Prayers for Abbie (Guillain Barre) and Zach (motorcycle accident) as they continue their long road to recovery. Prayers for our divided country and all those affected by the wars in Ukraine and the Middle East.

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8@6@6@10-19

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WARMUP: Espresso Martini
THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK.
MARY: meeting with the Bobs
ANNOUNCEMENTS: Eat you Wheaties
COT: :the_horns:

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Tour De Coach’s Box

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WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10
THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly.
Mosey to Pull up bars (they are blocked so Audible) get blocks and do 7’s with manmakers and bent over rows.
Mosey to benches- 25 dips and 25 step ups each leg.
MARY: American Hammers and JWOWS concoction of and an exercise
ANNOUNCEMENTS: Read slack
COT: Prayers for family and friends

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