Tag: fishstix

Leg-Heavy, Imagine That

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WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway.
THE THANG: Run to the circle at Stockbridge at the entrance to the apartments.
25 Squats & 25 Peter Parkers I/C
Run to Grant Farm Drive (past the next apartment circle)
25 half-squats (top of the squat) & 25 Flutters (I/C)
Lunge walk up the hill to the fire department
25 half-squats (bottom of the squat) & 25 American Hammers (I/C)
Run to HWY 160 and turn right to Stockbridge and into Grace Church
25 Straight-Leg Dead Lifts & 25 Leg Lifts
Reverse lunge walk length of parking lot & forward lunge walk back.
Run this parking lot twice and 25 V-Ups at the end.
Run back to COT.

MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle

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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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BRR prep Hill repeats

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WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity

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Lots of Things

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WARMUP: Mosey to Elementary Parking lot:
11 IW, 11 HW, 11 WM, 11 CP, Plank: 11 MC, 11 PP, 11 PP
THE THANG: Approximately 20 parking spot Cocaine Bear Crawl, Mosey to curb 20 monkey humpers, to benches: 11s (step ups and dips).
Mosey to light posts: Accumulator: Start at 1 Burpee, 2 Squats, 3 LBC up to 11 Burpees, 22 Squats and 33 LBCs.
Mosey to COT
MARY: Hello Dolly
ANNOUNCEMENTS: Yes
COT: Yes

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Closing out 2025

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Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of the streets, 10 merkins and 10 squats. After we took a moment to catch our breath, we made our way back to the parking lot and on to the field.
For the remaining time, we performed the Accumulator. List of exercises, sprint across the field and back, add an exercise.

Exercises:
– CCDs
– Jump Squats
– Flutters
– Shoulder Taps
– Side Lunges
– Box Cutters
– Hand Release Merkins
– SSHs
– Burpees

I ended with an analogy. I asked if anyone heard of Stanley Drukenmiller (nope) , or David Tepper (yes). Both of these men have consistently outperformed the stock market over the past 30 years. Doubling their money in less than 3 year compared to 7.2 if invested in an index fund. Relating it back to fitness, you can continue to be average or you can seek out those men who excel and find out what they do differently.
Start now…It doesn’t get any easier when you get older.

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Not another 12 days workout

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All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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LATE, LATE BACKBLAST

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WARMUP:
Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot
THE THANG:
COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25, pretzel crunch by 10 (LH/RH), Amercian hammer
Mosey to the pull up bars: One pax does 5 pullups while the rest holds: plank (round 1), Al Gore (round 2), and 6″ ab hold (round 3)
Mosey back to concession stand wall inside field 1. Split group in 2. Half the group runs to the fence and does 10 bombjacks (round 1), 10 Bobby Hurleys (round 2), and 10 squat jumps (round 3)
Hand off to Change Order for 2nd half. YHC left after the first half, so don’t have the details.

MARY: As noted. I’m sure Changeover did some Mary.

ANNOUNCEMENTS: Read your newsletter
COT: Change order led COT.

My apologies for the late, late, backblast. I am ‘old school’ and believe in the importance of completing a backblast following the workout. Sorry, Masterpiece!

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First Responder Tribute Trifecta

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WARMUP:
– SSH x20
– Merkins x10
THE THANG:
Officers Jeff Shelton & Sean Clark

Officer Sean Clark
Sean Clark was a man of quiet strength and deep compassion, raised in Charlotte’s Pawtuckett neighborhood. After serving in the U.S. Air Force, he returned home to care for his family and worked as a maintenance technician before joining CMPD. He fulfilled his lifelong dream of becoming a police officer in 2006 and quickly earned the respect of his peers. Sean was a loving husband to Sherry and father to a young son, with another child on the way. He was killed alongside Officer Shelton while responding to a call. His life continues to inspire through memorials and scholarships.
DOB 11/22/1972
– 11 Pushups
– 22 Burpees
– 19 Hand Release Pushups
– 72 Single Count Flutters (count 1 leg)

Badge # 3769
– 37 Crunches
– 69 Shoulder Taps (count 1 shoulder)

Officer Jeff Shelton
Jeff Shelton was a U.S. Marine and a six-year veteran of the Charlotte-Mecklenburg Police Department, known for his boundless energy, deep character, and love of the outdoors. Raised in Monroe, NC, he played multiple sports and never met a stranger. Jeff was pursuing further education and was active in the Fraternal Order of Police. He was a devoted husband to Jennifer and loved his cocker spaniel, Cody. Jeff was tragically killed in the line of duty while responding to a disturbance call. His legacy lives on through a foundation that supports law enforcement and future officers.

DOB 9/9/1971
– Jacob’s Ladder
– 8 Wide Arm Pushups
– Run to the top of the hill
– 1 Donkey Kick
– Run to the bottom of the hill
– 7 Wide Arm Pushups
– Run to the top of the hill
– 2 Donkey Kicks
– Run to the bottom
– Continue series until you complete 1 Wide arm Pushup and 8 Donkey Kicks

Firefighter Richard Michael Sheltra
Richard Sheltra was a kind soul with a quiet demeanor and a servant’s heart. Born and raised in Charlotte, NC, he was drawn to service from a young age and joined the Pineville Volunteer Fire Department. He played football and lacrosse, studied Fire Science, and earned accolades including Rookie of the Year. Richard was in the final stages of applying to the Charlotte Fire Department when he was tragically killed battling a three-alarm blaze. He died doing what he loved—serving others in their time of greatest need. His legacy continues through a foundation that supports first responders.

End of Watch (4/30/2016)

– Bear crawl 10 yards – 1 burpee
– Reverse bear crawl back
– Bear crawl 20 yards – 2 burpees
– Reverse bear crawl back
– Bear crawl 30 yards – 3 burpees
– Reverse bear crawl back
– Bear crawl 40 yards – 4 burpees
– Reverse bear crawl back
– Bear crawl 50 yards – 5 burpees
– Reverse bear crawl back
–
– Run 50 yards – 6 burpees
– Nur back
– Run 40 yards – 7 burpees
– Nur back
– Run 30 yards – 8 burpees
– Nur back
– Run 20 yards – 9 burpees
– Nur back
– Run 10 yards – 10 burpees
– Nur back

Detective Michael Robert Doty
Mike Doty was a man of quiet strength, deep compassion, and unwavering commitment to service. He shared a close bond with his twin brother Chris, and both served with the York County Sheriff’s Office. Mike worked in drug enforcement and coordinated the Narcan program, saving lives in the fight against opioid addiction. He was also a SWAT team member, always ready to run toward danger. Mike was killed in an ambush while responding to a domestic violence call. His family later learned of his many quiet acts of kindness—mentoring youth, paying bills for families in recovery, and more. His legacy is one of honor, humility, and love.

12 Years of Service and 37 Years of Life
– 12 Hand Release Push ups
– Run 100 Yards
– 37 Bicycles
– Run 100 Yards

Badge # 809
– 80 Flutters (count 1 leg)
– 9 V-ups

End of Watch 1/17/2018
– 1 50 Yard Crab Walk
– 17 Diamond Pushups
– 20 Squats
– 18 Jump Squats

MARY:
ANNOUNCEMENTS:
COT:

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