Shield Lock, not Shield Walk

WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M

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2024 The Fort Dam to Dam Fundraising Initiative

Every year, several of us enthusiastically participate in the Dam to Dam Relay. Wondering what that is? The Dam to Dam Relay is an exhilarating 100K team relay that stretches from Lake Murray Dam in Lexington, SC, all the way to Lake Greenwood Dam in Greenwood. This adventure involves teams of 6, 4, or 3 runners sharing a van over a span of 8-10 hours.

 

But, why do we embark on this journey? It’s for the fellowship, to push our limits, and to encouraging others to do the same. Over the past five years, our partnership with local charities has culminated in raising over $100,000, which has immensely benefitted our community. Notably, the efforts of dedicated HIM’s produced the F3 Fort Mill Community Scholarship, benefiting all three Fort Mill High Schools.

 

Now, it’s that pivotal moment when we push our limits and accelerate. We do this selflessly and with the hope we inspire others to do the same along the way. This year, our collaboration is with Bethel Shelters, and we’ll continue supporting the F3 Fort Mill Community Scholarship. Our ambitious goal is to raise $50,000 or more, with proceeds evenly split between the two esteemed organizations.

 

I urge you, each one of you, to join our noble cause. Whether you’re joining us on the run or simply want to partake in our exciting events, see below for more details:

 

  • **10/14**: Join our poker tournament at the Springfield Clubhouse from 6 pm-12 am, spearheaded by our brethren, Fogerty and Kaiser. New to this year!

 

  • **11/10**: The renowned BBQ and Bourbon event, masterminded by Cyclops, is up next. Whether you’re there for the bourbon or just for Wegmans’ mouthwatering BBQ, this event stands as a testament to our fundraising spirit.

 

  • **12/8**: Experience ‘Shanking with Stang’ by our unique, sock-misplacing, trail runner who may or may not disappear in the woods for a short period of time, Stang. A little trivia: he’s a southpaw, but only in golf go figure!

 

  • **1/27**: The highly anticipated Dam to Dam Bar 10k is up, brought to life by our inspirational HIMs: Hardwood, L-Train, Long Duck, Console, Floppy Disc, Harry Carry, and many others. This is truly an event of the year!

 

  • **2/2**: A novel addition this year is the wine dinner, curated by the retired Nathan Pusher. An excellent opportunity to treat your M’s as a thank-you for all the support they’ve rendered by letting you have the hall passes to attend these events.

 

  • Date TBD – Finally, we have skeet shooting, under the adept guidance of our brother, Change Order. Don’t fret about equipment; it’s all provided.

 

As we wrap up, remember to not only participate but also get your companies, neighbors, and family members involved. Introduce them to this thing we call F3 through our 2nd F events. If you have any questions or are interested in volunteering (as we consistently need assistance for our events), please don’t hesitate to reach out.

 

Thank you Men lets crush it this year!

YHC, Conerstone

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The Mogadishu Mile

WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Let’s try to keep up non IronPax

YHC started with a mosey, that was long. PAX were wondering if they ended up in a running AO.

We stopped by the Pre-K, school for Warm-O-Rama. The usual that included,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Then for the main course below routine to the opposite end of parking lot with a sprint back,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Next was some 11’s,
Burpees with Lunges
Merkins with Squats

Mountain Climbers (1 set of 13)

Run back to CoT for some Pax choice Marys,
Box cutter
Hello Dollys
Flutter Kicks
Freddie Mercury

Ended the workout with,
Announcements
Prayers and Praises

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Trip to Wally World and Back

THE THANG:
Up 160, loop around Walmart, optional dip into GHMS, back to COT. 4.5-5 miles.

Welcome FNG Tinman! Thanks Assassin for the opportunity to lead!

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IPC Week 3 without Cindy

WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:

RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap

RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap

RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap

RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap

RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap

RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap

RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap

Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!

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Varsity Locks up Shield

WARMUP: Windmills SSH Nightclubs, Squats Merks Stretching, Mosey w buttkickers, toy soldiers.
THE THANG: Rebel :Partner up (3s) Merkin pumps with flutters – bottom of hill with Pull ups and Squats top of hill(next to JRROTC) 3rd partner is the timing of switching locations. Bass grabbed Q stick from Rebel and led the pax with rows of light poles (4) – w pain locations at each stop – increasing reps by 2 at each pole. 4 rounds completed w varying exercises for each round
Fogerty took back the Q stick for a quick round of JackWebbs ( squats/seal jax)
MARY: finishing with 3 mins of Mary led by NASA and capped off with Gemini closing out w a round of Russian Twists.
ANNOUNCEMENTS: Bethel, Christmas Party, DamtoDam,
COT: prayers and praises added by all pax as we went around the circle for everyone to share something.
Bass closed is out in prayer.

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No Pancakes

WARMUP:
– various exercises with “daily count” of 8/22 reps and mosey to Church via fire station
THE THANG:
– modified 4 corners with sandbag timer lap:
– kettle bell swings
– manmakers
– slam balls
– bomb jacks
-> rinse and repeat
MARY:
– mosey back to COT: Airborne Hips and some regular mary
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Failure Is Inevitable

Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.

WARMUP: Imperial Walkers, Wind mills

THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.

Stations

Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins

Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell

Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH

Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons

Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips

Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap

Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers

MARY: A few standing ab exercises

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