WARMUP: Stretch
THE THANG: Hard things
MARY: Broga
ANNOUNCEMENTS: Newsletter
COT: Round the horn
WARMUP:
– yes
THE THANG:
– there was something with EDM
MARY:
– we did that too
ANNOUNCEMENTS:
– show to know
COT:
– was held
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
WARMUP:
Good Mornings x 10
Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.
Windmill x 10
Calve Stretch
MNC x 10
THE THANG:
Mosey to Walgreens. Pax completed a March Madness bracket special, completing:
64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys
4 Burpees
2 Big Boys
1 Diamond Merkin
*1 lap around Walgreens after completion of each exercise.
Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.
Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.
Mosey back to COT. Finished up with about 4 minutes of Mary.
Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!
MARY: Yes
ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion
COT: Indeed
WARMUP:
Good Mornings x 10
Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.
Windmill x 10
Calve Stretch
MNC x 10
THE THANG:
Mosey to Walgreens. Pax completed a March Madness bracket special, completing:
64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys
4 Burpees
2 Big Boys
1 Diamond Merkin
*1 lap around Walgreens after completion of each exercise.
Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.
Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.
Mosey back to COT. Finished up with about 4 minutes of Mary.
Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!
MARY: Yes
ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion
COT: Indeed
WARMUP: plank, down dog stretch claves, up dog, plank. Moroccan night club, cherry pickers
THE THANG: Partner Dora
100 4ct Imperial Walkers
200 4ct Side Straddle Hops
300 Squats
200 4ct LBC’s
100 4ct Merkins
Sasquatch kept the faster pace entertained and others helped finish
Mozy to picnic tables for dips, step ups, box jumps, incline merkins
MARY: 37 American hammers for a birthday celebration
ANNOUNCEMENTS: acceleration project, blood drive
COT: prayer and/or praise from everyone
WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages
WARMUP: moroccan night clubs, windmills, low slow squat, merkins, side straddle hops
THE THANG: Celebrating my 47th birthday so I had a list of exercise to perform, we had plenty of sanbags ranging from 30# to 60# so each pax had a chance to pick their potion.
WITH SANDBAGS 15 reps:
-over the shoulder toss
-curls
-high pulls
-front toss
-bent over row
-chest press
Grab a bag and take a lap down the parking lot
WITH SLEDGEHAMMERS 15 reps of:
-around the world (lots of chatter on this one)
-squat swings
-american hammer
Grab a bag and take a lap down the parking lot
repeat the same circuit above for another 15 reps; then rinse and repeat circuit with 17 reps for a total of 47 reps for a 47th birthday.
MARY: run out of time for broga
ANNOUNCEMENTS: rumors of sweati and jaeger coming back soon.
COT: Rainmaker led the prayers.
Tinsel OUT
WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises
Timer: lap+wall climb
Super Sets from 10 reps down to 1 rep
SSH
Burpees
Merkins
Mountain Climbers
V-Ups
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed. Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.
Bootcamp Q : Slapshot
Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.
Warm-up:
50 SSH (IC)
20 Merkings (IC)
10 Michael Phelps (IC)
5 Windmills (IC)
20 Mtn Climbers (IC)
Stretch
20 Plank JAcks (IC)
Mosey to the other side of the parking lot.
DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.
200 Plank JAcks
200 Toe Touches
200 SSH
150 Diamond Merkins
100 4-Ct Flutters
Recover Run Back towards COT.
Tabata Series
30 Seconds on 10 seconds off
4 Rounds 4 sets
Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.
I had everyone recover on their feet and then add 1 last Burpee.
NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning. Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)
Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.
AYE!
Running Q Bandcamp
Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.
Ruck Q : JWOW
Ruck to Church of NAzarene
10 rounds –
5 merkins at the bottom then 10 squats at the top of the stairs.
Rucked to Print Shop
20 step ups and 20 dips
Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.
Kettlebell Q: 38 Special
Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints
The Thang:
10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.
Paired up for a dora
100 Goblet Squats
200 Calf Raises
300 Flutter with chest press
6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.
IR Q: Kermit
Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!
Post Workout JWOW led us in prayer and we named a FNG The name Cannonball.