Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.
WARMUP:
20 SSH IC
10 LSS IC
10 HILLBILLY WALKERS IC
10 IMPERIAL WALKERS IC
10 MNCS IC
YOGA
THE THANG:
Mosey to the entrance of Pike Engineering for -2s of Derkins & Dips
Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”
Mosey to Print Shop for -1s of pull ups and knee ups.
Mosey to First Baptist Parking Lot
Plank it up – “Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.
4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included all of the reps – 10 merkins, 20 squats
A couple of teenagers stumbled upon us in the parking lot and joined in on the fun. We asked what they knew about F3 and appropriately answered “Yall are crazy.” A brief intro to F3 was given, and they were named Nastradamus and The Cobbler. Nastsradamus runs cross country and stayed with us to the next stop.
“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.
Mosey to Massey Hill.
7s at the Massey Hill. CDDs and Peter Parkers.
MARY: Flutters to 0730hrs
ANNOUNCEMENTS: Lots – Beers for Beetus, Pints & Padres, Bourbon & BBQ, Christmas Party
COT: Stays in COT
Plank variety to downdog<>updog
Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B.
0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs, 15 dips on picnic tables, down the stairs and then up the hill to 1st Baptist parking lot for 10 single count Peter Parker’s from elbow plank and 5 side plank dips each side, run back down to hill to FMcog awning and repeat…
Run back to print shop for 5 pull-ups and 5 T2B, run back to COT for Mary and airbornes.
Mosey to grab Cindies
THE THANG: Cindy Dora
Dora 1
– 200 swings
– 100 goblet squats
– 50 man makers
– Partner runs lap
Dora 2
– 100 Merkins
– 50 Squats
– 25 Burpees
WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building.
THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up the hill to the parking lot for the same 2 exercises.
10 pushups (change pushups each time between diamonds, ranger, regular) and 10 double count flutters.
Last added part was to try and push your way up the hills just so you weren’t dialing it in.
MARY: got some hammers in, bicycles, more hammers
ANNOUNCEMENTS: CSPAN style positive vibes to Funhouse!
COT: like all of us when we’re in the flux, we go up and down just like the hills we ran today. Sometimes easier going down the hill, but that push and pull from another guy, and that guy to lean on and talk to when you need it, that’s the goal of leaving no man behind!
WARMUP: side stratal hops/mosey, cherry pickers/mosey, windmills/mosey
THE THANG: Dora 100/200/300. 100 Merkins-jog/nur. 200 hillbilly squats- karyoke run. 300 lbc’s – side shuffle. Mosey w/ pax’s induced exercises. Back to cot
MARY: she gave birth to Jesus Christ. Round Robin
ANNOUNCEMENTS: read newsletter
COT: prayers/praises from all pax’s.
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
Some sore ironpax guys and some ready to take it on tomorrow.
WARMUP: 10ssh ic with rucks on …. first bad choice of the day out of the way at least
THE THANG: rucked around kingsley area with stops every 1/4 mile for merkins/squats
Started with 10 merkins and 0 squats then 9merkins 1 squat etc to 0 merkins and 10 squats
MARY: flutter presses ic
ANNOUNCEMENTS: golf outing and bourbon night. See newsletter
COT: yup
Thanks for opportunity Sofrito
Disclaimer disclaimed
Mosey to the stage at WEP
Warm Up:
20 SSH IC
10 Windmills IC
10 LSS IC
10 Hill Billy Walkers IC
10 Imperial Walkers IC
10 MNCs IC
Yoga?
The Thang – Pearls on a String around WEP. At each swing, do the following. When you finish, pick up the 6.
10 Merkins
10 Squats
10 Flying Squirrels
Mosey to Pike Entrance stopping to do Toy Soldiers across long, rough parking lot.
Grabbed some wall at Pike entrance:
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Back to CoT for Mary.
Mary – Flutters, American Hammers, Weird AmHams (Esso) and J-Los.
CoT: stays in CoT
WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter
THE THANG: 4ish mile route – head across I77 and take left at QT – take left at 6th Baxter crossing and go down to the YMCA lake trail – pass YMCA and take a right onto Market St to get back up to 160. Make a right and back across interstate to get back to CoT.
Some added the old Kinglsey loop to get closer to 5. Some added some parking lot striders/speed work.
MARY: never heard of her
ANNOUNCEMENTS: newsletter
COT: yup