- QIC: Esso
- When: 2024-03-02
- Pax: Barry Manilow, Bass-o-matic, Esso, Fogerty, Short Sale, Slash, Twister
- Posted In: 6at6
QT Route
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Tag: Esso
Competitor’s Coupons Accepted
WARMUP: Undoubtedly.
THE THANG: Coupon Heavy
1) Simple DORAs (Run-a-Lap y Farmers Carry)
-KB Swings – 200
-Goblet Squats – 100
-Man Makers -50 (ouch)
-Merkins – 200
-Squats -100
-Burpees -50
2) Not-so-Simple DORA (50/25 SSH; 50/25 Mtn. Clmb.)
-Shoulder Press – AMRAP
-Shoulder Extension – AMRAP
-Bent Row, Left – AMRAP
– Bent Row, Right – AMRAP
MARY: a la core movements
ANNOUNCEMENTS: Likely.
COT: Definitely.
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The Zipper at Minnow Pond
- QIC: Pusher
- When: 2024-02-22
- Pax: 38 Special, Anchorman, Band Camp, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Cobra Kai, darkhelmet, Esso, fishstix, Fogerty, Liberty Bibberty, oldbay, Pusher, Shady, Slash, Tiller, Wegmans
- Posted In: Minnow Pond
YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.
WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)
THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.
Run back to old Hardees at 5:55. Last group of exercises
MARY: Flutters, LBCs and Hello Dollies until the 6 arrives
Mosey home.
ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up
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Running with push ups
- QIC: Peach Stand
- When: 2024-02-15
- Pax: 38 Special, Anchorman, B.O.B., Barkley, Barry Manilow, Cakeboss, CSPAN (Fort/Philly/Metro/Dallas), Esso, Farmers Only, Joe Lyons (F3 Long Duck), oldbay, Peach Stand, Pusher, Shady, Slash, Sugar Daddy, Warning Track, WWL
- Posted In: Minnow Pond
WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:
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Burpees, Bombjacks and Pullups….Oh My
- QIC: Warning Track
- When: 2024-02-20
- Pax: Band Camp, Bitcoin, Bobber, Cohiba, darkhelmet, Esso, Farmers Only, fishstix, Maximus, oldbay, Peach Stand, Private Dancer (PD), Rainmaker, Ringer, Slash, SouptoNuts, Tesh, Tiller, Warning Track
- Posted In: Block Party
Warm Up
SSH (IC)
Windmill (IC)
Mosey to top of Massey Hill
Downward Dog, stretch the calves
The Thang
#1
Massey Hill
Run to bottom and top x 5
At the top:
-20 shoulder taps
-15 planks jacks
-10 good mornings
Mosey to Fort Mill Church of the Nazarene Parking Lot
#2
Nazarene Parking Lot
11’s with Burpees and Bomb Jacks
Started at 1 burpee and 10 bomb jacks and went to 7 burpees/4 bomb jacks
Mosey to Print Shop pull up bars
#3
Print Shop Pull up bars
AMRAP
5 pull ups
10 merkins
15 squats
20 LBCs
25 calve raises
We did about 15 minutes and failed some and then failed some more
Mozy back to COT
Mary: 1 minute of flutters
Announcements:
2/24 get in a car and go support our brother, Helmet
3/1 Q School
3/2 Print Shop
3/9 Spring Invergence
COT: Prayers for leadership
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2024.07 Clydesdales
- QIC: Tesh
- When: 2024-02-14
- Pax: Anchorman, Backdraft, Band Camp, Bonsai, Corruption, Esso, Fire Marshall Bill, Joe Lyons (F3 Long Duck), Kaiser, Lighthouse, oldbay, Peach Stand, Rebound, RollOff, Shady, Short Sale, Slash, Sugar Daddy, Tater, Tesh, Twister, Vuvuzela
- Posted In: Clydesdales
Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey
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Leg Day with the cones
- QIC: Esso
- When: 2024-02-10
- Pax: Esso, Mark Nestel, Senator Tressel, Smuggler, Über
- Posted In: Alcatraz
Leg Day:
9 cones roughly 10 yds apart. Exercises in cadence and then mode of transport to next cone. Starting at 5 or 10 reps single count cadence and increasing by 5 or 10 respectively. Max count at 5th cone and then decrease by same number.
Squats 5, lunges walk
SSH 10, power skips
Bomb jacks 5, broad jumps
Calf raises 10, duck walk
Monkey humpers 5, toy soldiers
Bobby hurleys 5, high knees
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Hitting the Cycle
- QIC: Crystal Lake
- When: 2024-02-09
- Pax: Badlands, Band Camp, Barkley, Conundrum, Crystal Lake, Drop Thrill, Esso, Grout, Joe Lyons (F3 Long Duck), Kermit, Rebound, RollOff, Slash, SugarBug, Tesh, Time Machine, Wooden Leg
- Posted In: The Hive
WARMUP:
10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub
Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole
THE THANG:
Hitting the Cycle:
Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence
MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:
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Saying hello to Colosseum
- QIC: Esso
- When: 2024-02-05
- Pax: 38 Special, Badlands, Band Camp, Barkley, Crystal Lake, decibelf3, Esso, Farmers Only, fishstix, Goose, Grout, Joe Lyons (F3 Long Duck), Olaf, Peabody, Rebound, RollOff, Shady, skipper, Tesh, Tiller, Tootie, Wooden Leg
- Posted In: Sweep The Leg
WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles
Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers
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Running after late night is bad
- QIC: Bonsai
- When: 2024-02-03
- Pax: Band Camp, Barry Manilow, Beaker, Bodywash, Bonsai, chickenhawk, Cornerstone, Double D, Esso, Everest, Gears, Grout, Mainframe, Minute Man, Nasa, oldbay, Twister
- Posted In: 6at6
We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
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