Tag: Fogerty

Your Sweat is Your Consent

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6 men shunned the fartsack for a the soggy parking lot of Pleasant Knoll Middle. Here’s what we did:

Warm-up

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 SSHs (IC)

The Thang

  • .5 mile Mosey to the Track House
  • 50 LBCs
  • 50 Moroccan Night Clubs
  • 50 Squats
  • 50 Mountain Climbers
  • 50 Calf Raises
  • 50 American Hammers
  • 50 Dips
  • 50 Alternating Shoulder Taps
  • 50 SSHs
  • 50 Flutters
  • 50 Merkins
  • .5 mile Mosey back to the School
  • Repeat

NMM
What an honor to spend our mornings with men aiming high to be better than yesterday. Because of F3, I know more leaders in Fort Mill than all of our local, state, and country governance. My kids assume all dads do F3. They assume all dads volunteer in their community and challenge themselves to be stronger mentally, physically, and spiritually. They think every dad gets up early to do hard things. They assume all dads carry the bags on vacation and have funny nicknames. And in a world where I want my kids to know the truth, this is one fact I hide from them – not all men are as awesome as F3 The Fort PAX. So when you see them, let’s keep the facade going that all men are great leaders. After all, if they watch you, they’ll assume all dads have great friends that do great things. You men give me something to strive for every day.

Thank you.
-IJ

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What Rain!!

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WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7

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2nd time around……

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WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks
THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a lap.
Finished with some 🏀 skills – free throws with reward for make/miss – we all did Merks due to many misses.
MARY: 4 mins of Mary with 2 mins of Drop Thrill stretching mixed in…
ANNOUNCEMENTS: CSAUP, Cannoli run, MURPH, Trash pick up.
COT: Prayers for healing, marriages, Pax of the Fort and patience.

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Super sunrise

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5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in.

Cold morning, but the work still got done. Even while nursing the Achilles, we found a way to break a sweat and keep moving forward.

Bonus points for one heck of a sunrise to kick off the day.

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Grooving to the 70’s, 80’s, 90’s, and 2000’s

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WARMUP: Mossy, SSH and Windmills

THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.

70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters

MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up

ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup

COT: What's said in COT stays in COT.

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4 corners of leadership

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WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins.
THE THANG: Ran back to the main lot for 4 corners. 4 laps with 10, 15, 20 and 25 reps at each corner. Stared with Monkey humpers then run, wide arm merkins then lung walk, dying cockroaches then nur, and then CDD then karaoke to tge beginning. Once completed, then we talked about what we would tell our younger selves. Good conversation and good leadership knowledge! Finished 2 more laps with pick you pain and pick your rep.
MARY: Back to COT for 2 quick Mary's
ANNOUNCEMENTS: mens shelter, road pick up, races.
COT: Prayers for cancer, health, kids, and patiance.

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Boston Marathon finisher on Q

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4 early
2 for coffee and stories
4 trails
5 roads

WARMUP: petting Wegmans Boston Marathon medal
THE THANG: see above
MARY: too many to name
ANNOUNCEMENTS: Wegmans ran the Boston Marathon
COT: more petting

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