Tag: Fogerty

1 more rep

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First off, Old Bay, Peach Stand, and Sugarbug just walked around holding hands with backpacks. But they wanted a shot at catching Sprocket’s posting numbers and YHC is tagging them.

WARMUP: of course
THE THANG: ran for a while

11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Bear Crawl
Rinse and Repeat 3 times
Mosey to benches
Seated one leg jump squat
11 each leg
Rinse and Repeat
Mosey down the hill
Red Barchetta (look it up in the exicon)
Mosey up the hill
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Mosey back

NMM:
F3 Prepares us to handle to unexpected. But no matter how hard the workout is in the Fort we know it will be over after 45-60 minutes. In life, we don’t know when the challenge will be over, but we can almost always knock out one more rep. And then do it again, just one more rep, and one more rep, and one more rep, and one more rep

Brother, you can knock out one more rep. I know it. And if necessary, call it in cadence and ask the PAX to join you—cause we will

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~Alabama Route

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Alabama route was called, with some tweaks to get us to 6 miles. Several pax started early and/or ran late to get up to 12 miles. YHC took video of the most pax, and thus felt inclined to post this backlist.

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The Zipper at Minnow Pond

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YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.

WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)

THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.

Run back to old Hardees at 5:55. Last group of exercises

MARY: Flutters, LBCs and Hello Dollies until the 6 arrives

Mosey home.

ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up

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No legs

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Day before D2D relay so decided to take it easy on legs. Quick disclaimer than slow jog around lot, back to start point for a few basic warm-ups. Then partner up for lazy dora: P1 does 10 merkins will P2 holds plank, switch back and forth until 100 total. 200 V-ups. P1 does 20 V-ups will P2 does 90 degree leg hold. Flapjack up to 200. 100 2 ct shoulder taps. P1 does 10 while P2 does 6 inch plank hold. Flapjack upto 100. 200 LBCs. P1 does 20 LBCs while P2 does 6 inch (10 degree) leg hold. Flapjack up to 200. Slow jog to behind Lowe’s. Using guardrail, 10 dips, 10 derkins, and 10 incline merkins. Jog to other end and repeat. Jog to side of lowes. 8 hand release merkins, 8 mtn climbers, 7,7,6,6…1,1 then jump back to 8 & 8 to finish. Lots of bitching on this one so I was happy. Jog over to Indian restaurant, 8 Flutters, 8 Hello Dollies, 7,7,6,6…1,1 then back to 8,8 to finish (legs never touch). Another crowd pleaser. Just a few mins left so back to COT for a few stretches. As promised, didn’t hit legs today so everyone was fresh to run D2D. Thx for the nod Peach Stand!

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Bass in the bush

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We had 9, 2 KB snake pit 7 bushfire run boot camp.
WARMUP: SSH, IW, Windmills, Hillbilly walkers, overhead claps
THE THANG: today is usually a run day so we ran with a few exercises in between. 2.5mi in total. Was a little disappointed we didn’t hit 3. After warmup ran to the flags. Did the pledge. Ran to the back of campus near benches. Did 20 dips, 20 step ups and 20 derkins. Run to fire station. Did some ab exercises LBCs, flutters, cow milkers (thx @jwow). Run back to cot/ticket booth. Did hip exercises. Run back to flags and repeat. Run to benches and repeat. Run all the way back to cot for another round of hip exercises.
MARY: not much.
ANNOUNCEMENTS: take care of your M today it’s Vday.

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Laps and Movements

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*WARMUP:* Disclaimer and Mosey to Ticket Booth

*THE THANG:*
All movements for reps of 10 for each round. 4 Movements per round and then a lap around a section of the parking lot. We got around 1.8 miles in laps

Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
Lunges
Wall Merkins
Flutter Kicks
Bomb Jacks
Squats
Shoulder Taps
Wall Sits
Monkey Humpers
Hammers

Duo Dips
-one partner does wall sits while the second partner does dips from their partners knees.

*MARY:*
One Minute Plank
LBCs
Big Boys
Donkey Kicks

*ANNOUNCEMENTS:* Bethel Church, Trash Pickup, Read your newsletter

*COT:* Always stays in COT

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Flight Plan – We Ran

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WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Chilly out and back on 160

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THE THANG:
Run 3.1 miles east on 160 to Springs Complex (or some other modified distance) and back. Total mileage of called route 6.2 miles. Some modified up, some modified down.

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Frozen Webbs

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WARMUP: SSH, Windmills and some Mumblechatter
THE THANG: Mosey, mosied some more then for good measure mosied to a well lit parking lot. Modified Captain Therkin and LT Dan, added a little mosey in between each half of the Webbs plus doubled up the Merkins for the honorable Captain.
ANNOUNCEMENTS: Bubbles has an Eagle Scout project this weekend digging post holes in the frozen ground to provide some needed shade at his church. Tiller’s alarm woke his M this morning, this afternoon her will be insulating his doghouse for the cold night ahead.
COT: Was completed with the Snake Pit crew.

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