Rose and Shine

WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

TClap |
0

Rose and Shine

WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

TClap |
0

Convergence Before the Invergence

It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

TClap |
0

2 is better than None

WARMUP: SSH, IW, squat, arm circles
THE THANG: took a lap around looking for any potential double downers from Soul to Sole.

Ran to bottom of stairs. 5 squats at bottom, run stairs, 5 merkins at top. Alternating lunge walk and bear crawl to next set of stairs. Rinse/repeat x5.

Dip derkin, step up series at amphitheater benches.
MARY: she was there
ANNOUNCEMENTS:
COT:Jobs.

TClap |
0

2 is better than None

WARMUP: SSH, IW, squat, arm circles
THE THANG: took a lap around looking for any potential double downers from Soul to Sole.

Ran to bottom of stairs. 5 squats at bottom, run stairs, 5 merkins at top. Alternating lunge walk and bear crawl to next set of stairs. Rinse/repeat x5.

Dip derkin, step up series at amphitheater benches.
MARY: she was there
ANNOUNCEMENTS:
COT:Jobs.

TClap |
0

Not alone

I was not alone in this Thursday morning as five others showed up for an 0615 sunrise to run around Kingsley.

I placed three buckets full of adventurous exercises with -some- complaints about how surprisingly hard pain I seemed to be delivering via slips of paper that were randomly chosen.

We prob got in about 1.5-ish miles of running as we chased each bucket to reveal a rough painstation.

Thx for the opportunity to contribute to the cause.

___

TClap |
0

Gratitude Reminder

WARMUP: None. Only HIMs, none needed

THE THANG: 3 runners tackled 4-5 miles down Jackson, up Harris, back via spratt and misc trek through Whiteville Park.

5 ruckers tackled the Jackson/Harris/Massey loop plus some WEP time.

All left COT under the initial rays of Mr Sun up at least 1-0 on the day. Sprocket and Old Bay left up 2-0 after a double down.

COT: Blessed by the presence of Cornhole! he reminded all pax of the truly powerful source The Fort is to fuel each of us. he knows it well bc of the absence in his daily life since his move to Chester. may those of us who drink from this fountain truly appreciate what it offers!

Thanks to virgin Dawn Patrol pax (Quack and CK) for adding DP to their itinerary. we’re gaining traction — 8 pax is a new site record!

Thanks to Cake Boss for passing the baton to me in his absence. always an honor to lead.

TClap |
0

Metal 🤘🏻

WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:

Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.

We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!

All worked hard and felt it the next day.
Aye! Jekyll

TClap |
0

Better late than never.  Thanks Double D for the guidance to get this posted.

WARMUP:  No warmup, got right to it.  
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.

TClap |
0