Tag: Farmers Only

Whose guidance you following?

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WARMUP: OYO
THE THANG: Run out Richards Crossing all the way to the end including the loop; on the return take a right on Front St to Berkshire; do Berkshire loop 2x; return home on Richards Crossing.
MARY: she fartsacked
ANNOUNCEMENTS: Bethel, Rock Hill new year’s convergence
COT: Great reflections from Shaq and Cherry on their 2025 arrival to The Fort. Grateful to have you both aboard! And same for all the pax who posted today. Thanks Assassin for the invite!
#KeepPosting

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Pyramid on a string

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3 started out “bad idea” Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a moderate).

Rain started picking up right at 630

WARMUP: disclaimer and yog up near pullup bars. Settle in under the cedar tree like a bunch of wild animals trying to stay out of the rain. IC exercises including 16 reps of SSH, WM, IW, MNC, Shoulder taps, Mtn Climbers

THE THANG: Run to windjammer park and back with stops every 1/4 mile for squats and merkins – pyramid style. Al Gore until 6 gets in then begin exercises reps- 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5

Added 10 burpees at windjammer park for good measure

MARY: more burpees, MNC, IWs etc

ANNOUNCEMENTS: newsletter

COT: yup

Lots of 6-7 references this morning – fishstix is wondering what the kids are gonna do when they learn about 6-9. It was that kind of morning…

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Crossroads Between 2025 and 2026

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10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis)
WARMUP: Nah
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Crossroads workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4), and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.
MARY: almost 2 minutes worth
ANNOUNCEMENTS:
LAST MINNOW POND WORKOUT! Will be rebranded as Block Party, but will still be at same location, same day of the week, same time, and same format (running w pain stations). I will still be site Q.
COT:
Happy New Year! Went around the COT, asked everyone 1. what were they most thankful for in 2025; 2. What about 2025 that they were glad it is over and gone; and 3. What are they looking forward to in 2026. A lot of great candor in the COT regarding this. THIS is what the COT is all about!

Take what you are getting out of F3, how it has helped make you better in whatever ways, and try your best to pay it forward and spread it. Take the positive ripple effects it has had in your life and continue to make more positive ripple effects, eventually all those ripples will cover oceans. Someone may see what you are doing, how you are becoming a better person, and may want a part of that for themselves. If you can EH them into F3, great, but at the least be a positive impact on them. It may be all they need to push themselves out of their situations and into something better.

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The problem we didn’t know we had

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WARMUP: oyo
THE THANG: route to WEP (4.4mi)

L on munn
L on Harris
L on ardrey
L on N White
L on Jackson
R on harris
R on munn
Back to COT

MARY: no
ANNOUNCEMENTS:
Minnow pond tomorrow am
Bethel tomorrow pm
8blocker+one word Sat am
Break the dam 1/31

COT: praise medical recoveries, F3
Prayers: Matteo preparing for brain surgery, aging parents and grandparents, 2025 reflections and 2026 optimism.

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Do as I say, not as I do

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WARMUP: waiting on Q
THE THANG: choose your own adventure
MARY: would have been a better Q
ANNOUNCEMENTS: don’t be late for your Q
COT: yes

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Get the ruck outta here

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SubstiQ for my boy Poppins as he recovers from a Hammy issue. Get better bro!

WARMUP: circle up for IC SSH, produce pickers, IW, broga stuffs, and Mtn climbers

THE THANG:
Assortment of circuits

4rounds- 4 min ruck followed by different exercise each round: 15 IC LSS, 10 IC OH press, 10 IC bent over rows, 5 IC forward lunges (each leg)

3 rounds- 1 min ruck followed by exercises with ruck on: 10 IC LSS, 5 IC merkins, 10 OYO good mornings, 30sec plank

3 round reverse lunge ladder:
1/4 mile ruck – 5 OYO reverse lunge (each leg)
1/4 mile ruck – 10 OYO reverse lunge (each leg)
1/4 mile ruck – 15 OYO reverse lunge (each leg)

AMRAP finisher:
Move to grass field
Rucks off
10 IC high pulls, 10 IC flutter press, 25yard bear crawl ruck pull through, 10 OYO thrusters
Repeat until 0600

MARY: no time

ANNOUNCEMENTS:
Bethel New Years Day
Convergence tomorrow Nafo 0600 5k 0630 boot

COT: you know it

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Cubbie and friends did some exercising

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WARMUP: Meh

THE THANG:

– Mosey to Pharmacy
– 25 SSH

– Mosey to parking lot at top of Main (touched Millstone) <@UGND8G4TD>
– 20 SSH
– 20 Mountain Climbers

– Mosey to post office
– 1 Windmill <@UJD744C3T>
– 15 SSH
– 15 Mountain Climbers
– 15 Plank Jacks

– Mosey to First Baptist
– 10 SSH
– 10 Mountain Climbers
– 10 Plank Jacks
– 10 Shoulder Taps

– Mosey to COG
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

4 Corners in COG Parking Lot

– Corner 1 – 10 squats, Corner 2 – 20 Merkins, Corner 3 – 30 MNC’s, Corner 4 – 40 Flutters
– Mode or transport: Mosey, Bear Crawl, Nur, Crawl Bear
– Did it again, but mixed of Mode of Transport (Lunges of every variety)

– Mosey to Print Shop
– Partner Work
– 25 pull ups (partner one pull, partner 2 squat) Alternate until reach 25 pull ups

– Mosey to COT
– Finish with:
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

MARY: Had a little lamb

ANNOUNCEMENTS: Christmas Eve Convergence

COT: Yes we did

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Marathon Pace

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WARMUP:
SSH IC x 10
Squats x 10
Merkins IC x 10
Moseyed across Dave Gibson to the Ben Casey cul-de-sac and repeat above
Moseyed to down through the parking lot to Patricia Ln and Dave Gibson and repeat.
Reverse route and head to the Urgent Care corner of the Earth Fare Plaza
Total distance = ~0.9 mi.

THE THANG:
Sprint from the Urgent Care corner, around the back of the Earth Fare, to the stop sign on the Pet Supplies Store (~250m). Recovery walk towards the start.
Repeat 5 more times.
Total distance = ~ 1.32 mi.

Big loop (Urgent Care to 160 to Len Patterson and back to Urgent Care, running in front of Earth Fare) with 10 merkins, 10 squats, and 10 big boys at the end of the loop. Goal is to complete the loop at least 3 times.
Total distance = ~1.2 mi.

Back to COT and wrapped up with 10 SSH IC, 10 merkins IC, and 10 Big Boys up 1 cadence.

ANNOUNCEMENTS:
Christmas Eve convergence, Slow Burn only AO opened on 12/26, Bethel on 1/1, New AO format starting in the New Year for select few AOs
COT:

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Respectables take over the Pond

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WARMUP: pledge of allegiance
THE THANG:
1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner
MARY: Dis you know??
ANNOUNCEMENTS: Christmas is 5 days away
COT: Pray for the children

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Kingsley loops

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WARMUP: none
THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back
MARY: none
ANNOUNCEMENTS: Christmas Party
COT: keep several father in laws and uncles in your prayers plus prayers for direction.

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