Tag: Ltrain

6 1/2 Men

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WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs
THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish followed by 11’s at the bars with burpee’s and pull ups
MARY: 6 minutes of Mary LBC’s, Freddy Mercury’s, 🇺🇸 hammers, gas pumps, WW2 big boy’s, protractor’s, and flutters
ANNOUNCEMENTS:
COT:

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Lucky 13

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WARMUP: Mosey with some movements + COP
THE THANG:
13 was the number today, as in start with 13 reps, then move to the next tree for 12 reps and repeat down to 1 rep
Burpees + Mosey
Squats + Bear crawls
Merkins + Lunge walk
1 running lap after each sequence of 13 (91 reps each for those keeping score)
ANNOUNCEMENTS: Read the newsletter — crazy amount of MCL in The Fort these days!
COT: Welcome to Elon and T-claps to Funhouse for the EH. He plans to post annually the Wed after Mother’s Day! and hopefully he had enough fun but not too much that we’ll see him often between now and May 2023.

Solid push by the PAX, holding each other accountable for all the reps!

Thanks for the invite Cohiba. Keep Bushwood smokin!

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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: Prayers/Praises

Tootie & 2.0
Cable Guy & Family for their loss
UHAUL’s Nephew on the road to recovery
3D’s positive example smoking ribs with his 2.0

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Back and Forth

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6 men at Minnow Pond this morning. We started with a half mile warm-up. Hill repeats up and down Monroe White Street, exercises ( squats, merkins, LBCs – 10 of each) at each right turn.
Return to COT the long way via 160 with two stops performing the same exercises.
Made the 3 miles minimum. Great job everyone.

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Psychedelic

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Five pax, and one pooch, posted at Bushwood.  Conditions were slick, but no rain was falling despite the prediction. Disclaimer given and us bootcampers took off for a mosey run to the back of the high school.

Warm Up
Arm Circles, forward and backward
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 12x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Main event: Psychedelic HIIT Routine Playlist from 1960’s psychedelic rock begins.
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH

Group run around bus loop.

Repeat chapters 1 and 2, and did burpees from chapter 3.

Fini

Ran back to shovel flag for COT.
Praises: Assassin’s cancer check-up was all good.
Prayers: Patience with the kiddos.

playlist:
Good Vibrations, Beach Boys
Tomorrow Never Knows, the Beatles
See Emily Play, Pink Floyd
White Rabbit, Jefferson Airplane
Paint it Black, Rolling Stones
Crimson and Clover, Tommy James and the Shondells
Hurdy Gurdy Man, Donovan (Guaranteed that Donovan has never been played at an F3 workout before today)
Helter Skelter, the Beatles

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Seabuiscuit Take off!!

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Here is the newest exploratory Running AO in The Fort. It is located at the Blue Smoke House parking lot outside of Massey community.
I gave 2 option to the 7 PAX the showed up for this first event. They decided to go over to Holbrook Rd where is no sidewalks but good shoulders and very low traffic. Easy route, 2.25mi each way on the same rd, down hill one way, of course, a little uphill on the way back. All PAX completed the route and got back on time, some did extra bonus picking up the 6.
See you next week for a new exploratory route, all paces are welcome!!

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Bushy-Co-Q

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Six pax for the Bushwood bootcamp on this REMARKABLY PLEASANT morning on December 29th.

The Q was shared by Ruby and HarryCarry, both of which are recovering from injuries so we Q’d what we could actually do.

Started with Ruby: focus on legs/running and core.
Pax started at the top of the hill on the back side of the school. Set-up a starting line at the top of the hill with 5 stations approx. 20 yards apart traveling down the hill. At the starting line PAX had to complete 25 squats and then would travel down the hill to the next station. There was a core exercise and a mode of transportation back up the hill to the starting line written at each station. Here’s the flow: Starting Line = 25 squats, Station #1 = 30 LBCs & Broad Jump back to the starting line to complete 25 squats, Station #2 = 30 Flutters(counting 1 leg only) & Apollo Ono back to the starting line to complete 25 squats, Station #3 = 30 Freddy Mercury’s(count 1 side only) & Lunge Walk back to the starting line to complete 25 squats, Station #4 = 30 Gas Pumpers & NUR back to the starting line to complete 25 squats, Station #5 = 30 American Hammers(count 1 side only) & RUN back to the starting line to complete 25 squats.

BREAK BREAK BREAK: Let the record show NUR was actually found to be written as “NER” on the pavement. 🙂

Hand off to HarryCarry: focus on arms. 

Thang 2.1 = Bench work
pax at benches and do: Step ups (10x per leg); Derkins; Butt-touch squats; Incline Merkins; Dips; calf raises (all 10X IC).

Thang 2.2: Prison Yard Burpees
Four cones about 15′ apart, in a square.  Start at cone 1 and do SIX burpees, then bear crawl to cone 2 and do FIVE burpees; bc to next cone do FOUR burpees, et cetera to ONE burpee.  It’s only 21 burpees in total.

Thang 2.3: Pass the Ammunition
Pax plank on a curb, approximately arm’s length apart.  Pax do three curb merkins and then:
pass a cinder block down the line while still in curb-plank, pass it back to the beginning pax and repeat curb merkins. repeat until burned/pax drop out.

Thang 2.4: Pull up bars
NOTE: poor excuse for pull bars at CRHS, but we made due.
Pax on bar, do 10 pull ups, we cycled the pax through (some did plank or dips while waiting for the bar to open up.  Then we did 10 toes to bar.  Same cycle through.

Fini.  Run back to COT, with the  cinder block getting handed off among the Pax.

COT: Prayers/Praises.  All Pax, led by Ruby, named something they praised for in 2021.

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4 Corner Dora @ Bushwood

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Started with the PAX from Snake Pit on a cool and beautiful morning. Disclaimed the group no FNGs but a 2nd timer @dictator, welcome!

Mosey over towards the band field. About halfway we warmed up with the following:

10-25

SSH

IMPERIAL WALKERS

HILLBILLY WALKERS

MONKEY HUMPERS

MOROCCAN NIGHTCLUBS

WINDMILLS

PLANK POSITION

HONEY MOONERS

DOWNWARD DOGS

PARKER PETER’S

PETER PARKERS

OVERHEAD CLAPS -START AT 4 X 4 ROUNDS, DOUBLE EACH ROUND WITH 3 SECOND PAUSE ( CAN BE DONE STANDING OR KNEELING)

Mumble chatter was a blast, new shoes were creased and sore pecs were worked out again by some.

 

Mosey closer to band field, begin series of sprints to every other curb, all the way down to the school building,  switch to kareoke heading back down the parking lot. Finally last trip down back towards school running backwards and then over towards area of parking lot where cones have been set up for 4 corner work

AMRAP (10 MIN)

3 burpees each corner,  then bear crawl to first cone, 3 burpees, crab walk to 2nd cone, 3 burpees, lunge walk to 3rd cone, 3 burpees, recovery jog to 4th cone, 3 burpees

Mosey back towards COT for DORA work

Top of hill we stopped and PAX were each  given a choice:

100 MERKINS or BIG BOY SIT-UPS, Hardwood chose MERKINS

200 SQUATS or DIPS, Cohiba chose SQUATS

300 SHOULDER TAPS or JABS, Ltrain chose JABS

Quickly finish up and mosey back to COT, we hopped in for 1 minute of Mary and time was called 0600 hours.

YHC shared some post birthday thoughts on leading lives worth living and the ultimate importance of relationships, echoed by Esso.

Announcements: Golf tournament, Turkey donations, bourbon tasting…

Prayers: Shady’s Aunt and family dealing with loss of uncle, a friend of a Smoky dealing with finding out daughter has cancer, Sorry if I missed anything else

 

Band camp added some great pointers throughout the whole COT, Being somewhat new at QING the pointers were much appreciated! Awesome opportunity and morning!

 

 

 

 

 

 

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Dam to Damn Bar 10K 2022

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Hey Fort pax: the best damn 10k race is returning for 2022!

When: Saturday, January 29th, 2022 with official start times TBD

Where: Race start is at Catawba River Access (Fort Mill Dam), and ends at Amor Artis Brewing on Main St. Fort Mill.

Who: any/all F3 Pax, FiA crew, and the general public can participate in this race.  Number of entrants this year increases to 250!

Why do this race:

  • Proceeds go to three great (and local) charities:
    1. 809 Foundation: honoring Detective Doty by providing assistance in: substance abuse prevention and treatment; youth mentoring; and community unity.
    2. Hometown Heroes
    3. Foundation for Fort Mill Schools
  • A great warm up to the Dam2Dam race,
  • One free beer per participant and fellowship/fun times will be had post-race at Armor Artis!
  • One free tee shirt (cut off date is Jan 3rd 2022)

Cost: Early bird registration is $40, and increases to $45 on Dec 31st 2021

Sign up at: www.d2db10k.com <-Easier this year since you can pay here too!

…remember you’ll get one beer and a tee shirt is included!

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