The Darkest of ALLL Convergences

80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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J WHERE?

WARMUP: various around the parking lot
THE THANG: partner Dora with 100 merkins, 200 squats and 300 lbcs with a run to the other end of the strip in between

We did various waterfall rounds ( bond jacks, bear crawls, etc) while the rest of us did a wall sit outside persis
MARY: a few
ANNOUNCEMENTS:
COT:

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Throwing Wet Cats

WARMUP: None
THE THANG:
1 mile loop with Sandbag
1. 50 Squats (over head carry to next station)
2. Sandbag Toss to the fence and back (shoulder carry and shuffle to next station)
3. 40 Bench Presses (suitcase carry to next station)
4. 30 Bent Over Rows (shoulder carry and shuffle to next station)
5. 20 Curls (Front Carry to next station)
6. 10 Man makers (shoulder carry and shuffle to the next station)
7. 20 over-the-shoulder SB tosses (overhead carry to next station)
8. 30 Overhead Presses (bear crawl to the cone and back (w/o bag), Walk with bag to Station 1
Finished with 50 more sandbag squats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

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Let’s Mumblechatter

WARMUP: Intro and began to mosey across 420 to the BOA ATM. We didvsome MNC, windmill, pickers, ans seal jacks.
THE THANG: Mosey behindvDD and did some parking lot line work. Bear Crawl 5 lines and crawl bear back. Crab walk 5 lines and walk Crab back, Karaoke 5 lines and back. Mosey to the day care with some toy soldiers and butt kickers. In the parking lot, 4 corner time. 3 rounds, 10 reps each. Started with 4 merkin styles, the 4 leg exercises and finished with 4 ab workouts. Ran the long distance and Nur the short. once finished, went to the flag and did the pledge and message. Ran back to HT for some wall sits and B2W.
MARY: At COT, got in a little Mary work.
ANNOUNCEMENTS: D2D bar and read newsletter.
COT: Prayers for health, travel and marriage.

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Deep Thoughts at Alcatraz

Four tackled deep thoughts and deep squats at Alcatraz this morning. Here’s what we did.

– 15 SSHs (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– 15 Seal Jacks (IC)

Mosey to pull up bars
– 25 Pull-ups – Run to Crosswalk – 25 Dips – Run Back x4
– Repeat with Merkins/Squats
– Repeat with Calf Raises/American Hammers
Total Mileage: 2.7

NMM
Today was more about the mumblechatter than the work, and that chatter was EPIC!

YHC posed the following: what is the largest animal could you beat in a fight and win 75% of the time? Surprisingly difficult premise.
Uber and Change Order: wallaby. Good choice. They’re like small kangaroos without the kick power. I think a few solid punches to the face and some kicks to the ribs would do it.
Smuggler: alpaca. Like a shorter llama, but more docile.
IJ: 85 pound penguin. Not fast and slow reflexes. I think a kick to the back and a few body blows would end it pretty quickly.

Change Order asked our spirit animals and why.
Uber: Arctic Fox – small, but aggressive. Cold weather climate. Fuzzy, not furry.
Change Order: Dolphin – loves the water, very social and likeable.
Smuggler: Panda – friendly, cuddly, but could separate your head from your torso if he needed to.
IJ: Golden Retriever – loyal, friendly, and very protective of my family. Takes a lot to bear my teeth but once I reach that point, I will bite.

Finally, courtesy of Smuggler’s higher ed patrons at a recent theatre show uptown: would you rather have a dragon or be one? We all chose have one. But what size? Dog sized, cow sized, or Game of Thrones sized? We all chose huge, like “The Neverending Story.”

Who is responsible if your pet dragon burns down the neighbors house? How would they prove it was your dragon? There’s no registration. There’s no legal precedent, so maybe it would be best if you moved to the country with your dragon where you could let him roam in peace.

And that friends is why you post at Alcatraz on a cold, windy Saturday morning. Proving once again that though we grow bigger, we never grow up. Enjoy your day, men.

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Christmas Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Old School Kingsley Route

WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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Humpty Dumpty Jumped the Wall ………..

WARMUP: in cadence, SSH, Imperial Walkers, Cherry Pickers. Mosey to Square Lot or Rectangle Lot who knows?
THE THANG: Sofrito Led:
Squat Jacks x 10
Paired Shoulder Taps with Fist Bumps x 10
Paired Wheel Barrow one way, switch and repeat
Alabama Ass Kickers x 10
Outlaws x 10
Back Scratchers x 12
2 Laps Around the Ring
DarkHelmet Led:
Burpees Run to the wall (5ft) jump over it and perform donkey kicks at opposing wall, then jump over wall again for burpees, for a series of Sevens. I’m sure there is a better way of explaining that. (Q School)
Mosey to the road behind the school for a series of run segments with Merkins and more Burpees.
Run back to COT, over achievers paused for a series of dips and back to COT.
MARY: We had some or a few sets. Hard to remember now!
ANNOUNCEMENTS: Shanking with Stang reminder. Need for volunteers, Christmas Party at Airborne’s House with some pocket pool?, and reminder to checkout your NewsLetter !
COT: Should Stay in COT !

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