WARMUP: Suggested the route to Bojangles.
THE THANG: Men ran, a couple rucked.
MARY:
ANNOUNCEMENTS:
COT:
Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit.
WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up. Performed some SSH and a few burpees and then made sure PAX understood the exercises at each station. Explanation done, moseyed around to the back half of the loop, performed some SSH and a few burpees, explained the format, then we started to work.
THE THANG:
Partner Up. Partner 1 attends a station and performs the exercise until Partner 2 relieves him. Partner 2 runs the half loop, but before re-entering the exercise area must complete 3 burpees.
Exercises below:
Reverse Lunges w/ 20lb weighted vest
AB Wheel (had a pillow for our knees)
KB Swings w/ 40lb KB
Shoulder Swings in a low squat position w/ Hvy Rope
Russian Twists w/ 10lb weighted ball w/ handles
OverHead Squats w/ Cindy
CurltoPress w/ 45lb plate
V-Sits w/ 10lb weighted ball
Tricep Ext w/ 12lb DBs
Squats w/ 30lb Ruck
Alt. Single Arm Snatches w/ 35lb DB
OH Press Toss w/ 60lb SB
Single Arm LawnMower Pulls w/ 45lb DB ( watch your running partner and switch about half way )
MARY: NONE
ANNOUNCEMENTS: Break the Dam
COT: STK
WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us
Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria
Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you
looks like we made it,
Barry Manilow
Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.
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
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…
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.
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.
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
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