Tag: HarryCarry

Superman made me do it

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WARMUP:

Windmills
Cherry pickers
Low and slow squats
“Hold”
MNCs so Cyclops

“Recover”

Plank
downward dogs
Upward dogs
“Hold”
Merkins
Peter Parker’s

“Recover”

THE THANG:

Mosey to side of pike building

Bear craw under awning allllll the way down

Mosey to half wall

30 Dips
30 Derkins
30 step ups

Mosey to park
Jack Webb (5 rounds)
Mike Tyson’s
Chin ups

Chin ups to failure OYO

Mosey around park- counter clockwise
Every bench complete the following:

15 air squats
10 calf raises
5 flying squirrels

7 or 8 benches were passed on way to pavilion
Under pavilion

Wall sits while 6 comes in

Take turns burpee broad jumping to end of stage and run back to wall

Started with Dora but then modified to group work for time management sake we had important work to do

50 J-Los

30
Calf raises
30
Pigeon toe calf raises

50 flutters (4 count in unison)

Mosey all the way to Kimbrells furniture store to complete monkey humpers tears facing inside Kimbrells where Cicada was supposed to be setting up a men’s breakfast.

MARY:

Stretches and a couple rounds of Mary

Freddy mercuries
Box cutters
LBCs

ANNOUNCEMENTS: newsletter
COT: shared letter from F3 Safari

Good morning my brother.
My name is Phelix Obuya (F3 Safari), born and raised in Kenya. Iwas born in abject poverty to an extent that we rarely had two meals. I wore my first pair of shoes when going to High school. Iwas born in a family of 7 but 5 of us died, my late dad included, therefore it is my 78 year old mum, my brother Chris and I who are alive. Am 48 years old and have been a member of F3 since 2020.
I hold 2 Master Degrees in Strategic Management and Community Studies and have worked with diverse organizations. Chaplain Steven Hubbard and I founded a Foundation and got it incorporated in Kenya this year. Damien’s Hope Foundation as it is called follows the ethos of the late St. Damien of Molocai, a Belgium Catholic priest who died while serving lepers. We therefore are dedicated to work with the “modern day lepers” who are needy and aren’t capable of meeting their basic needs in the society.
Damien’s Hope doesn’t have any kind of funding at the moment but we rely on personal contributions and goodwill.I do my apostolate on foot because many times I never have even cash to pay for transport. Having gone through very tough times in life moved me to found Damien’s Hope Foundation,
The reason am writing this mail is to sincerely thank you, Brother Patrick Lloyd, Fort Mill AO, Lake Wylie AO and Rock Hill AO plus any other person of goodwill who mobilized clothes, shoes and all the beautiful and valuable items that were received with gratitude to support our local F3 members and the needy in this community.
Allow me to conclude that by quoting from the Gospel of Mathew 25:35-40 that whatever you did, it was Jesus who benefited through your amazing support. We have received even some financial contribution that has always been handy in providing food and transportation to the pax who do not have any source of income and I always say, “Glory Be to God.”
Without taking much of your time let me take this humble opportunity on behalf of F3, Langata Kenya to THANK YOU FROM THE BOTTOM OF MY HEART FOR THE GREAT WORK AND SERVICE TO THE NEEDY.
Never leave no man behind, don’t leave a man where you found him.
Be blessed.
Your humble Brother,
Phelix (Safari)

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The Beaver and Eleanor Tea Party

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Boston Tea Party inspired workout for Varsity.
Started with a mosey run to parking spot “17” and did:
SH (15x I/C)
Windmills (8x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)
Run to parking spot “73” and did:
Low slow squat (10x I/C)
Big arm circles fwd/bkwd
Peter Parkers
Plank stretches

Run to the pull up bars and deliver the Boston Tea Party story (see end of BB).
342 crates of tea tossed overboard, therefore we did:
3 pullups then remain on the bar and do 4 toes2bar, still hang and do another 2 pullups
Plank rest for the six
Repeat the 3-4-2
Plank rest for the six
Repeat the 3-4-2

Grab a cindy and go to the street. Pax circle up and do exercise called out with the cindy while a pax runs down to the stop sign with the slam ball and then TOSSES THE TEA (slam ball).
Return with ball and next pax cycles in to toss the tea. We did:
Curls, KB Swings, OH presses, goblet squats, bent over rows, Kaiser grips

Cindy blocks down, all pax wall sit. Pass the slam ball up/down the line; PASS THE TEA (as in I’d like to toss it overboard).

Since Varsity usually includes a broga segment, we did some deep stretching. Up dogs, down dogs, pickle pointers, piriformis stretches.

Recover, back to the cindy’s. Pax were to do 15 manmakers, but received/earned a reduction for naming the three ships involved in the Boston Tea Party, and naming the three cities where the British East India ships were forced to turn around and never got to dock. Six deductions possible, pax got five right. Thus did TEN manmakers.

Blocks back. COT.
Four mins of Mary.
Fini.

Boston Tea Party, the Harry Carry abridged version:
Tea Act in May 1773 gave the British East India Tea Company a price advantage in the tea market, and the duty was to paid when cargo was unloaded in the American Colonies. Problem was the British tea was going to be cheaper than the smuggled tea (Dutch stuff) the American colonists were dealing…so the Americans were pissed about the taxation w/o representation and the potential of losing their own side hussle.
New York, Philly, and Charleston each had British East India Tea Co ships inbound, but the Colonists made an offer the consignees in those harbors could not refuse. Those ships never got to these three cities and turned around back to England.
Boston was different: The governor there was a big-time loyalist and his two sons were consignees. When three British East India Tea Co ships (Dartmouth, Eleanor, and the BEAVER) got to Boston, the colonists had to act fast before the cargo could be unloaded. At a big town-hall meeting, things got a little crazy and before the night was over 342 crates of British East India tea was in the drink.
For the manmaker deductions, the pax got New York, Philly and Charleston right, as well as the ships Dartmouth and Beaver (hmm, wonder why), but they forgot the Eleanor!

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12 Days of Christmas

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WARMUP:

Windmills (sloooow)
Imperial walkers
Hillbilly walkers
Plank
Upward dog
Downward dog
Merkins
Peter Parker’s
Upward dog
Downward dog
Wide arm merkins

THE THANG:

Mosey to pull up bars, had board set up with 12 days of Christmas…

Start with first day of Christmas, run to bottom of hill come back and do first and second day, so on and so forth

Exercises
Kraken burpee
Knee tar jai
Sumo squats
Cindy press
Toes to bar
Diamond merkins
Calf raises
Man makers
Flutters
Hello dollys
Freddy mercurys
Monkey humpers

MARY:
No need
ANNOUNCEMENTS:
Christmas party, dam to dam

COT:
Discussion about patience and God’s timing, other prayers, had to be there

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Mississippi Mud

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It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!

After a plethora of warmup exersices we were off for some wall work.

The Ascending Testicles (not so distant cousin to Balls to the Wall)

15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins

Then a round of The Australian (aka decline mountain climbers

We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.

The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.

M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers

Back to COT

-JWow

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WW1 Hero & 21s

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WARMUP: Asked the PAX to hold plank while I read the story of the hero we were about to honor, read below:

Today we have the privilege to honor U.S. Army Sergeant Richmond Hilton. Richmond Hobson Hilton was born in Westville, SC on Oct 8, 1898. He joined the army in Westville, SC. and was assigned to Company M, 118th Infantry, 30th Division during WW1. On October 11, 1918, a couple of days past his 20th birthday, while fighting near Brancourt, France, Hilton’s unit was held up by intense machine gun and small arms fire. Sgt. Hilton recognized that the machine gun fire was coming from a shell crater just ahead of them. Accompanied by several other soldiers, but moving out well ahead of them, Sgt. Hilton engaged the enemy machine gun nest, advancing using his rifle until his ammunition ran out, and then continued advancing alone using his pistol. Sgt. Hilton took the enemy machine gun nest using only his pistol killing 6 German soldiers and capturing 10 others. During the course of his actions on that day, Hilton was wounded by an exploding shell, which resulted in the loss of his arm. For his acts of bravery Sgt. Hilton was awarded several medals from many different countries, including the Medal of Honor. After his discharge from the army he returned home to Kershaw County a hero. He joined the Civitan Club of Columbia, of which he as a proud member. Richard Hobson Hilton died on August 13, 1933 and was buried in the Old Quaker Cemetery in Camden, SC.

After reading was completed, PAX joined me on an approx. 1/2 mile Mosey with karaoke both sides for 15 yards, high knees for 20 yards and butt kickers for 20 yards. We ended where the tough part was to begin.

THE THANG: I did not find any WODs for WW1 heroes, but during my search I found a workout dedicated to the Unknown Soldiers. The number 21 symbolizes the highest symbolic military honor that can be bestowed: the 21-gun salute. So, the format was simple, 21 exercises – 21 reps of each exercise. Split the 21 exercises into 2 groups. 1st group was at the top of the hill by the pull up bars and the 2nd group of exercises was to be performed at the bottom of the hill. Simple -complete the 1st exercise at the top of the hill and then run down to the bottom and complete the next exercise at that location, when done run up the hill and continue down the list. Here are the exercises:
Top of the Hill:
Burpees
Pullups
Diamond Merkins
Chinups
Mike Tyson Merkins
Knees to Chest while hanging from the ba
Derkins ( feet on the curb )
Switch Grip Pullups
Peter Parkers ( count 1 leg only )
Straight lower leg raises into L position while hanging from the bar
Parker Peters ( count 1 leg only )

Bottom of the hill ( all of these exercises were completed with Cindy! )
Overhead Squats
CurltoCleantoPress
Goblet Squats
Swings w/ Cindy
Man Makers
Thrusters
1-arm bent over rows ( 21 reps each arm )
Dead Lifts
Big Boy Situps
American Hammers
MARY: Made it back to COT with enough time to complete 21 side-straddle-hops in cadence!
ANNOUNCEMENTS: Christmas Party, Christmas Eve Convergance, D2DB10K
COT: Lifted up the prayers of the PAX, asked for help to always be prepared to help and serve others.

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Misty Morning Mahem

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WARMUP: 25 SSH, 10 Hillbilly Walkers, 10 Windmills, 10 Mountain Climbers

THE THANG: start at COT, mosey to last island with a tree,
cut across to front island, mosey back to island by the bus loop, finish the box with a mosey back to COT. At each station:
• 10 burpees
• 20 lunges
• 30 merkins
• 40 squats
Repeat x4

Mosey to the wall
• Wall sits – each person does 5 Mike Tysons 2x
• 20 Calf Raises OYO
• 10 Derkins against the wall
• lunge walk back to COT

Covered Entry
• Steps ups
• Dips
• Derkins
• Wide arm Merkins

MARY: 30 LBCs, 10 Shoulder Taps, 15 peter parkers, 20 flutters

ANNOUNCEMENTS: Lots of great feedback on my 2nd Q, all the stuff from the news letter

COT: prayers for family and jobs

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Pearl Harbor day

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WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:

Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)

23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died

24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed

20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed

16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships

11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans

6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed

3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed

MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital

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D2DB 10k 2023

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It’s baaaaaaaaaack for year three!
www.D2DB10k.com

1/28/2023
10:30am – Walkers/Ruckers
11:00am – Runners

The hardware is sweet, the gear is swanky, the charities serve sincerely, and the route stays strong! Registration link and route map are up on the website.

Cost is $50 and includes the race shirt, race bag, and finisher medal. Registration deadline cutoff for shirts in 1/7/2023

Running this 10k could be the greatest thing you’ll do during the 11:00am hour on 1/28/2023. Just let that ruminate in your mind.

Bring your friends, families, spouse, children, co-workers, enemies, girlfriend, boyfriend, non-labeled romantic partner, and/or generic acquaintances. Let’s go!!!

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The Del & Davidson

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WARMUP: SSH, Windmills, Cherry Pickers, Moroccan NC
THE THANG: The Del & The Davidson

The Del:
25 Burpees
400 meter Run
25 Weighted Pull-Ups
400 meter Run
25 Handstand Push-Ups
400 meter Run
25 Chest-to-Bar Pull-Ups
400 meter Run
25 Burpees

The Davidson:
800 meter Run
10 Thrusters
600 meter Run
20 Cindy on your Back Squats
400 meter Run
30 Goblet Squats
200 meter Run
40 Bentover Rows

MARY: Chest Presses, Curls, Flutters, Hello Dollys, American Hammers, Freddie Mecurys
ANNOUNCEMENTS: Bethal Men’s Shelter on Wednesday. No items need, just show up to serve. Register for the Christmas Party. Site Q Handoffs on Wednesday
COT: Prayers and Praises from all PAX.

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