Tag: Incoming

Remembering Badger

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Thirty-five of Fort Mill’s finest gathered at Springfield Elementary to honor a brother who left us too early:  Matt Giesler, aka Badger.   Matt was originally from Wisconsin but made his home in SC with his wife Becky and his three children Brayden, Ashlyn, and Carsten.   Badger was a neighbor and friend to me, Decibel, Trucker, and Jiffy, and this morning, his fellow brothers of The Fort joined us for a brisk morning workout.  Here is what we did:

The Thang:

Senator Tressel led the pax on a short lap around the drop-off lane of Springfield Elementary before ending up in the adjacent field for COP.

All in double count cadence:

SSH x 25, IW x 25, merkin x 10, windmill x 15, mountain climber x 25, Freddie Merc x 25, hello dolly x 25, squat x 25

Line up next to the set of cones:

Round 1:  Lungewalk to 1st cone, 5 squats, continue to 2nd cone, 10 squats, continue to 3rd cone, 15 squats, run backwards to the start.

Round 2:  Bear crawl to 1st cone, 5 squats, ….., run backward to the start

Round 3:  Run to the last cone, 10 burpees, and run backward to the start

Handoff to Decibel:

Do the following exercises with a lap around the field between each:

MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK BURPEE X15
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs  X39
E2K X20 EACH SIDE
ROSALITA X25

Heals to Heaven x25

COT

Naked Man Moleskin

ST’s comments:

I was truly touched by the number of men who showed up today to honor Badger.  I know that many of the men did not know him, but it meant a lot to us to have such a large group together as we remembered Badger.    It was another reminder to me of what a special thing we have at F3 here in Fort Mill and how much my F3 brothers mean to me.

Decibel’s thoughts:
It is hard to believe that it has been 4 years since Badger went to be in heaven.  I
was blessed to spend time with him prior to his passing.  We talked about him
being saved and how important that was to him.  He let me know that his M was a
big reason he was saved but also saw my family’s reaction to losing our
daughter and son and our dependence on God at that time.  I am saying this to let
you know as Christians people watch our actions and want to make sure our
actions match our words.  I encourage every Christian brother in F3 to live out
your faith and in times of need lean on God just like Badger did in his time.
My M and I received a letter from Badger.  In that letter he mentioned F3 and the
support he and his family received after the diagnosis.  I remember him just being
in awe of all the people that were praying for him.  He was so touched by this
community that he asked that I make sure that his boys get involved in F3.  They
would have been there today, but his youngest wasn’t feeling well. To have 35
men in our community support Badger is amazing.
Badger was a man I respected to the utmost.  He was not a guy that sought
attention or glory, but he was always there when you needed him.  He loved his
family and was a loyal friend.  I am still in awe of how he bravely prepared to walk
into heaven.  It was so comforting to know he was going to see Jesus.  He told
me many times that he would take care of our babies (Elizabeth Grace and
Garrett) until we met up with him.  Badger was a great Father and I know he is
having a blast with my kids in heaven.
Let us all take this time to pour into, support, love on and encourage our F3
brothers. Then take that momentum and turn it to our families.  Then take that
momentum and pour it out on the least and the lost in our community.  Badger
knew that God had a purpose for him and that purpose was to spread the word of
God’s Grace and Love.  Let’s make that happen for him.

Prayers and Praises – as spoken during COT

Announcements:  F3 The Fort 10 year anniversary starts this week.  Check Slack for the schedule of events.

 

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Another “Yinzer” Q @ Stockade

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WARMUP: Mosey to Walgreens
20 ea. SSH (in cadence)
10 Windmill (in cadence)
THE THANG:
Thang #1 (aka warmup)
Dora:
100 ea. – Merkins
200 ea. – Squats
300 ea. – LBC’s
– lap around Walgreens

Thang #2
Round #1
2:00 Minutes total to complete run + AMRAP
1. (.17 mi lap around parking lot) – Burpies AMRAP
2. (.17 mi lap around parking lot) – Lunges AMRAP
3. (.17 mi lap around parking lot) – Monkey Humpers AMRAP
4. (.17 mi lap around parking lot) – Mountain Climbers AMRAP
Round #2
Rinse and Repeat………….goal is to beat your reps from round #1
MARY:
ANNOUNCEMENTS: Read your news letter
COT:

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I Lost Count – Just Pick A Number

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WARMUP:
SSH, Moroccan Night Clubs, Cherry Pickers,
Held a plank as we waited on Dark Helmet to join the circle of pain, then we did some merkins

THE THANG:

Picked an old IPC workout
50 Squats
40 Big Boys
30 Merkins
20 Lunges (2 count)
10 burpees
Lap around the parking lot

AMRAP till 6am

ANNOUNCEMENTS:
Final Countdown Run
9/11 workout at NaFo on Labor Day
Fort Mill Care Center Drive
Iron Pax Challenge

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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That claw thing

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WARMUP: Mosey to the Amphitheater
THE THANG: Run up the sidewalks to each of the 4 points doing 1 BBSU at the end of each. Run back down the sidewalk to the bottom for 3 burpees. then 2 BBSU and 6 burpees. At the top of the circuit on the sixth round it was time to head back to CoT.
That’s 84 BBs and 45 burpees with 2 miles
MARY: Juliet choose to plank for a sixty count.
Minuteman had us doing a superman impression
Incoming called seal jacks
Naked and Afraid was not afraid of gas pumpers
YHC called window wipers and then flutters to run out the clock
ANNOUNCEMENTS: 10 year, charity shoot, golf, bourbon tasting
COT: Prayers offered for kids, marriage, health (physical and mental), and PAX posting

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Death by at GC

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WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

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“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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Flash WOD

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WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

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Partner Work Up The Hill

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WARMUP:
Mosey around “pick up” line to back parking lot.
SSH
Moroccan Night Club
Slow Low Squat
Plank
Peter Parker’s
Downward Dog
Honey Mooner
Wide Arm Merkins

THE THANG:
Mosey over to the “Hill”
Asked all PAX to grab a partner
Partner work from light pole to light pole. Partner 1 began “movement” while partner 2 ran to next light pole and back. When they returned they switched and Partner 2 began “movement” while Partner 1 ran to light pole and back. Continue to switch until pair reaches light pole.
“Movements”: Bear Crawl, Lunge Walk, Crab Walk, Burpee Broad Jumps, Crawl Bear, NUR, Karaoke x2
Once we reached the top we reversed down the hill. We went as a group and stopped when 1st PAX reached the next light pole.
MARY:
A couple of minutes to close out the workout.
ANNOUNCEMENTS:
Read your Newsletter. Ruck with Pothole for charity.
COT:
Prayers for children and safe travels.

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