Tag: Farmers Only

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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Gobbler Challenge

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WARMUP: skipped it
THE THANG:

Honored Richard Sheltra

Firefighter
Pineville-Morrow Volunteer Fire Department and Rescue
North Carolina
Age: 20
Year of Death: 2016
Year Honored: 2017
Richard Michael Sheltra
Richard was born June 2, 1995, to Michael and Linay Sheltra. Raised in Charlotte, North Carolina, Richard was born to be a firefighter. His father is a former chief of the Carmel Volunteer Fire Department, and his mother rolled on calls until the early stages of her pregnancy with Richard. Nicknamed “Bam­Bam” for his sometimes less than graceful mannerisms, Richard made a habit of showing up to his sister’s pretend tea parties in full junior firefighter gear as a young boy.

He graduated from South Mecklenburg High School, where he played football and lacrosse and was active in Key Club and Young Life. Immediately after high school, he turned all of his focus and energy toward becoming a full­time firefighter. He took classes in fire science at Central Piedmont Community College and joined the Pineville Volunteer Fire Department. Richard followed the legacy of both mother and father who are retired volunteers of Carolina and Carmel Fire Departments. A diligent student and faithful volunteer, Richard earned A’s in classes toward his degree and accumulated firehouse accolades, including Most Training Hours and Rookie of the Year. Richard was in his fourth year as a volunteer firefighter and in the final stage of the application process for the Charlotte Fire Department.

The consummate southern gentleman, Richard loved his country, his boots, chocolate chip cookies, country music, and Alabama football. He loved the outdoors and working out. He had a strong, quiet Christian faith that showed itself in his desire to serve his community and his caring for others. When asked why he wanted to be a firefighter, Richard wrote that he wanted to be there for people who may be experiencing “the worst day of their lives.”

On the day of his death, April 30, 2016, Richard spent the day with his mother. After joining her in a charity walk and later having dinner with her, he reported to the station as there were storms headed into the region. During the storms, the department was dispatched to a working fire in a strip mall. He was one of the members on the initial suppression line, became disoriented, and died as result of asphyxiation. His brief 20-year stint on earth made a difference in many lives. He is deeply missed by his family, friends, and fellow firefighters.

Greater love has no one than this, than to lay down one’s life for his friends. John 15:13

After this which we I read during a plank hold we moseyed to grab the Cindy’s and went to the track…

“The Ladder of Pain”
60 min AMRAP (total
reps – laps don’t
count)
400m after EVERY
round
Rd 1 – 10 OH Squats
Rd 2 – R1+20 T-
merkins
Rd 3 – R1&2+30 Block
swings
Rd 4 – R1-3+40 front
squats
Rd 5 – R1-4+50 OH
Presses
Rd 6 – R1-5+60 Rowers
Rd 7 – R1-6+70 sumo
squats
Rd 8 – R1-7+80 high
rows
Rd 9 – R1-8+90
Crunchers
Rd 10 – R1-9+100

Most got through round 5, Max got through 6 I believe

Ran out of time…
MARY: see above
ANNOUNCEMENTS: Christmas Party, Bethel, pints and padres
COT: yes, prayers for Geronimo

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End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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