We ran up and down the hills of Tega Cay stopped a various times for exercises.
Burpees to end the workout.
WARMUP: Quick Mosey around HT parking lot to pick up Cubbie who came in hot
THE THANG:
Mosey to the bottom of Grant Farm Drive by the fountain.
11s called where PAX will do 1 squat at the bottom and 10 BBSU at the top entrance to the fire station. There was some confusion as to which side was which as the Q’s instructions may not have been consistent, but we got through it.
Walking 10 count and off to the traffic circle on Stockbridge Dr. The PAX formed a tight circle and did a bearcrawl of pain. 1 PAX bear crawled around the ring while everyone did AMRAP on an exercise that was NOT called by the bear crawler (so you can’t stick anyone with burpees).
Two rounds of that and there was just enough time to trot back to CoT for
MARY:
90 seconds of mary
ANNOUNCEMENTS:
Events aplenty, check that newsletter
COT:
Circle of trust was established. What’s on the hearts of the PAX? A prayer for the leadership we attain through F3.
THE THANG:
Trail Route
Ruckers
Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office
ANNOUNCEMENTS: Christmas Party, Volunteers to help out in WNC.
COT: Prayers for people impacted by storms
The darkness of the Corral did not stop 6 men from attending this morning’s beatdown. Disclaimer, 5 core principles for the FNG then short mosey for COP.
Windmills x10
Burpee/SSH comb 1/4
Imperial Walkers x15
Burpee/SSH comb 2/8
HB Walkers x15
Burpee/SSH comb 3/12
Squats x 10
Burpee/SSH comb 4/16
Cherry picker x10
Burpee/SSH comb 5/20
Mosey to the traffic circle
Burpee/SSH comb 6/24
Mosey to the fountain
Burpee/SSH comb 7/28
Next, plank bear crawl to the top of the hill. All pax in a plank, man in back crawled to the front, continue to the top.
Burpee/SSH comb 8/32
Mosey to Sonic.
Burpee/SSH comb 9/36, lunge walk to the end of the parking lot.
Mosey to Grace Church
Burpee/SSH comb 10/40
Mosey to Express oil, Step ups and dips
Burpee/SSH comb 11/44
Back to COT
Burpee/SSH comb 12/48, LBCs and Flutters
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground.
THE THANG: Partner up for some Dora.
– 100 pull ups (realized there weren’t any pull up bars so you figured it out)
– 200 merkins
– 300 squats
– Timer was partner running around the playground
Ran to engineering parking lot in the front and found the wall. Did a wall sit where the pax held the sit while we went down line and did 5 press ups on the wall, 2x.
Wrapped by going to the big hill and did this 3x up and down.
MARY: we did this for about 2 min.
ANNOUNCEMENTS: yes
COT: of course
A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did.
THE THANG:
Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence:
SSH x 25, windmill x 10, IW x 10/HW x 10, wide arm merkin x 10,cherry picker x 10, squat x 20, LBC x 20, mountain climber x 20 left arm/leg high, right arm/leg high,Morrocan night club x 20, walk to parking lot lines
Line up at the first parking spot, side shuffle along the lines, advance to the next line, side shuffle along the line, 5 merkins. Rinse/repeat until all lines are covered.
Mosey to the field for Lt Dan’s (knee-tar-jay, squats, 1:4, to 10/40).
Mosey to the bottom of the big hill behind Runde. Run back up/down the hill and each Pax chooses an exercise at the bottom. Run up/down the opposite hill and Pax chooses an exercise at the bottom. Rinse and repeat 2 times.
Mosey to the playground for pull-ups and straight leg lift hold (10 pullups, 60s leg holds) x 3- crowd pleaser!
MARY:
See above
ANNOUNCEMENTS:
Bourbon tasting event Nov 8. F3 Christmas party, Dec 21.
NMM:
Low numbers today, but good mumble chatter and fellowship. Before the start of the workout, a ‘mysterious’ van pulled into the parking lot and someone mooned Fishtix. We believe the van was driven by Uber, but there was no mistaking whose butt was exposed – Alcatraz regular Changeorder! He is a pit-crew member/chaperone for the Fort Mill Band, and parents can rest assured that their children are in the hands of a responsible adult. That incident set the tone for the workout and sparked mumble chatter for much of the hour. Thank you, my friend.
COT:
Prayers for Abbie (Guillain Barre) and Zach (motorcycle accident) as they continue their long road to recovery. Prayers for our divided country and all those affected by the wars in Ukraine and the Middle East.
Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.
WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:
WARMUP: Take all weight 1/4 mile to COP
Low slow squats with weight x 10
Hold people’s chair and do Moroccan night clubs x 10
Rucks off and 25 seal jacks I/C
10 Windmills I/C
Rucks on
Imperial walkers x 10 I/C
Hillbilly walkers x 10 I/C
Move all weight to side lot for 11’s about the grounds with weight – Merkins with rucks and squats with rucks and sandbags.
Move to the field. PAX plank with ruck on their left side and, one pax at a time, say one thing they’re struggling with before pulling ruck through to other side. After that, pax said one thing for which they were grateful and pulled ruck through to left side. PAX then recovered from plank. Lesson – we don’t have to bear burdens alone. Sharing them allows us a greater ability to work through them.
Move to lot next to COT for DORA’s – 50 Ruck swings and 100 flutters with ruck press.
Back to COT for more flutters with press and 0600 arrived.
ANNOUNCEMENTS: Golf tourney, BBQ &X-Mas Party – the ultimate 2nd F trifecta. Get involved.
COT: 5th core principle
Thanks for the call Farmers Only :eye:
WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle