WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: awfulness
THE THANG: really awful
MARY: not so awful
ANNOUNCEMENTS:
COT: pray for healing from the awfulness
WARMUP: Dynamic warmup by running around the perimeter of the COT parking lot performing high knees, butt kickers, and Karaoke on both sides.
THE THANG: Experienced a brutal workout at The Badger on Monday and it became the inspiration for the following.
Complete 10 rounds by the ROTC building near the pullup bars
10 Pull Ups
15 OH Presses w/Cindy
15 Squats w/Cindy
15 KB Swings w/Cindy
15 Big Boys w/Cindy
Then run down to the bottom of the hill and perform 2 Kraken burpees on your first trip. When you completed the Kraken burpees run back to the top of the hill and repeat. Every time you come down to the bottom of the hill increase the Kraken burpee reps by 2. Some of us made it to round 7, most of us finished on rounds 5 or 6. All of us got our moneys worth.
MARY: No time
ANNOUNCEMENTS: Bethel Men’s Shelter and charities
COT: Lots of prayer requests for healing!
WARMUP: yes
THE THANG: suicides at band practice field, overhead carry with block, curls, dips, and more fun
MARY: yes
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: shield locks, sharing others burdens, kids, wives
Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga
Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)
Did some unaided pigeon lunges
Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill
This was hard. Dark Helmet bat flipped
Stopped for Bulgarian Split Squats (Pike Electric)
NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.
Love being in a space where we can work on being high impact men and share what is authentically on our hearts
WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.
Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.
WARMUP: Short “mozyroo” from the AO to the front of Harris Teeter. YHC has been nursing a bum calf so no SSH were to be had. We proceeded with Carolina Dry Docks, Low Slow Squats, American Hammers, Mountain Climbers and Moroccan Night Clubs.
THE THANG: Another short mozy to the side of HT. At HT we did a group wall sit with the first Pax giving us a 10 count. We then crossed the alley and did 5 merkins as a group. When back to the HT wall we swapped out wall sits for planks. Rinse and repeat with ongoing 10 counts and merkins (regular, hand release, Diamond, wide arm) alternating wall sits and planks. After finishing these we did a lap around the oil change place with a brief stop for dips using the wall.
Back to HT for the same series but we swapped out merkins for 3 burpees. Burpees included regular, Superman, Kraken and 8 count. Repeat the lap (with dips) and back to HT. Last series we swapped out burpees for 5 big boy sit-ups.
Mozy to the fountain at the bottom of the hill by the fire dept. There we did a plank clock with Carolina Dry Docks. We started at 1:00 and did one CDD. Plank walk to 2:00 for two CDDs. Kept going until we did a full fountain lap and 78 total CDDs.
Briefest mozy ever to the start of the row of arborvitae trees at the entrance to the apartment complex. Starting with the first arborvitae we did two burpees and lunge walked the row, where at alternating trees, we did two burpees. 48 burpees later we were done. Running a bit short on time we jogged our way back down the row and did two burpees at every third one.
Mozy back to COT with one minute to spare. One minute of full body destroyers ensued and we were all happy.
MARY: she stayed home
ANNOUNCEMENTS: D2D fund raisers
COT: Family health, marriages, 2.0s
WARMUP: yes
THE THANG: partner chase, overhead press, chest press, curls, swings
MARY: yes
ANNOUNCEMENTS: poker tournament
COT:prayers up, what are you chasing?
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
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:
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