WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP: Short mosey
SSH
Imperial walker
Windmill
Arm circles
Merkins
Honeymooner and downward dog
THE THANG:
Pyramid workout with pull ups, LBCs, merkins and jump squats. Progressing in reps to 3-10-10-10 to 6-20-20-20 to 9-30-30-30 to 12-40-40-40 and then back down. Mosey over to back of the school parking lot with a Jacobs ladder with burpees on one side and bomb jacks. Heading down lunge walk with a squat every 4th lunge adding a squat rep each time through YHC had intended to do more but ran out of town. The pax were disappointed. We closed out with announcements, prayer requests and COT Thanks Poppins for the opportunity to lead
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 48 SSH and some stuff
THE THANG: Lots of 4’s, 8’s and 48’s. Got some hips in there too, they don’t lie, especially when the exercise arrives in the middle of the work out.
ANNOUNCEMENTS: Need some Star Wars nerds to help out at the Men’s Shelter next week (see Poppins). Some great stuff is happening at AO’s all around the Fort.
COT: Prayers for marriages, healing for Luka, peace and healing for Grassy’s M, health for person in Sasquatch’s life…
WARMUP: lots of 11 counts and a lap
THE THANG: lots of pull-ups and an escalator. 7’s with burpees and hill laps. Shoulders, arms, chest, core escalator.
MARY:
ANNOUNCEMENTS: read your news letter, AKA, bethel.
COT:
WARMUP: Mosey around park with 3-4 stops for:
-1.5mi from Panera (BM/CB)
-Hillbilly Walkers
-ImperialWalkers
-Low Slow Squats
-MoroccanNiteClubs
-SumoSquats
THE THANG:
Starting on Morgan Street
Run to each corner and perform
5 Burpees
10Merkins
15 Squats
Zippering our way back to WEP
We hit 20 corners and ended with
100 Burpees
200 Merkins
300 Squats
And 3mi confirmed by Grinders watch
MARY:
3 stations of 10 CDDs
-10 Weezy Jefferson’s
-10 Rosalitas
-10 GasPumpers
ANNOUNCEMENTS:
The Yeager is coming 😳
COT:
YHC spread the news on Topic for February to be “Intimacy”…..which is a close and deep connection and relationship. This applies to all relationships and question for you all to challenge yourself is how are you deepening your relationships from SkyQ to M to 2.0s???
Are you a consumer only in your relationships?? Are you feeling the pain and joy of those across from you??
Get the conversation going!!!👏🏻💥🔥
WARMUP:
THE THANG:
5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.
Transportation
Sprint – 2 aisles
Side shuffle – 2 aisles *add bell
Lunges – 1 aisle *pass thru with bell
Bear Crawls – 1 aisle *Crawl Bear back
NUR – 2 aisles
Exercises
Curls – 10 ea arm or 20 both
Squats – 10 *20
Overhead Press – 10 ea arm
Tricep Ext – 10 *20
Swings – 10 *20
MARY:
ANNOUNCEMENTS:
COT:
PAX we’re disclaimed and the five core principles were voiced.
WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.
THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.
1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups
Stop 2 – 1 kraken burpee, 17 wide arm merkins, 23 sumo squats
Stop 3 – 1 kraken burpee, 17 diamond merkins, 23 flutter kicks
Mosey to gold hill Y driveway for 5 more burpees OYO then a jog to COT.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT
Thanks to Slow Jams for the opportunity. It’s always an honor to lead.
Gratefully,
Cyclops 👁
WARMUP:
Slow mosey out of the park, along Windward drive, down Mariana’s Ct, back up to the Windward, and then circle up on the basketball court for COP
THE THANG:
COP (All in double count cadence):
SSHx 25, windmill x 15, CDD x 10, Squat x 20, American hammer x 20, jumping lung x 15, merkin x 10, box cutter x 15, cherry picker x 15, plank/right arm/right leg high/regular, 6″/regular/left arm/leg high/regular/6″/regular, 10 burpees OYO
Move to the middle of the parking lot, and split up the group.
Group 1: runs to the playground, and does 10 pull-ups, while group 2 does hello dolly. Flapjack
Rinse and repeat two more times with LBC’s and flutters
Mosey to the field for the Tunnel of Love (5 sets)
Mosey out of the park to the bottom of Mariana’s Ct for Jacob’s ladder. 5 reps on the hil, count 1-5 burpees at the top, run backward on reps 2 and 4. Mosey back to the wall along the concession stand in the park.
Power Square.
Assume BTTW on the concession stand wall, walk on your hands along the wall, lunge walk out to the 2nd base, bear crawl along a line parallel to the wall, lunge walk back. Rinse and repeat for a total of 3 squares.
Circle up in the field and finish off the workout with 10 minutes of Broga (Mountain Pose, Warrior I/II, Triangle, Cat/Cow, Knees to chest, Happy Baby, Corpe (aka Body Destroyer).
COT
Naked Man Moleskin
Great winter morning at Alcatraz! Love the cold temps and dry air. I can’t remember the last time Q’d a whole hour. It was nice having the full 60 minutes to make it tough, but also do something different. I took a cue from Change Order and included Broga today to mix it up a bit and cool down at the end of the workout (which we never do!)
Jiffy joined us today after an extended break from F3, but didn’t show any nice of lack of fitness. Good work, brother! We had a solid group today and everyone pushed through it to make themselves better. It’s always a pleasure to lead the fine men of F3, and I look forward to my next Q at Alcatraz.
The title of the workout is yet another Rush reference (RIP Neil Peart). Since we did yoga today, it seems to fit (a little – haha).
ANNOUNCEMENTS, PRAYERS, PRAISES:
Dam2Dam 10K coming up. Opportunities to run, ruck, or just volunteer. This is a benefit for FM schools. Read your newsletter.
Prayers and praises: Pumpkin Spice’s daughter going through treatment, ST’s son’s girlfriend’s father’s passing. Change Order’s mother-in-law with Covid. Praise for Uber’s son’s success as a student musician!
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.