Tag: Mark Twain

Tom Hall WOD

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Thomas Lee Hall was the son of Fort Mill Mayor, William Lee Hall. He gave his life in WW1. Here’s the Citation from his Congressional Medal of Honor:

Having overcome two machine-gun nests under his skillful leadership, Sgt. Hall’s platoon was stopped 800 yards from its final objective by machine-gun fire of particular intensity. Ordering his men to take cover in a sunken road, he advanced alone on the enemy machine-gun post and killed five members of the crew with his bayonet and thereby made possible the further advance of the line. While attacking another machine-gun nest later in the day this gallant soldier was mortally wounded.

The main part of HWY 160 through Fort Mill was renamed from “[John Wilkes] Booth Street” to “Tom Hall Street.” His heroic deeds helped our town move on from its secessionist past.

Warmup:
SSH
IW
HW
Mosey
118 Swings w/ cinder block
30 Squats w/ Block overhead
30 Merkins
(Sgt Hall was in COMPANY G of the Army’s 118TH INFANTRY, 30TH DIVISION)

Laps in front of sugar creek
One lap – just mosey (Sgt. Hall survived the first attack on the German position)
One lap – bear crawl/lunge walk/block carry (Sgt. Hall’s second attack was the one that took his life)

After each of the two laps, we sprinted the hill alone to honor Sgt Hall ordering his men to stay behind and advancing solo to take the German machine gun positions. At the pull-up bars: 5 pull-ups, 5 knees to chest, 5 L leg raises. 5 manmakers back down at the bottom of the hill for the 5 Germans he killed at bayonet point.

Rinse and repeat. We sprinted the hill 3 times.

COT

Welcome FNGs Easy A & Portal

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Gettin’ Cindy Wit It (nah nah nah nah nah nah)

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Disclaimed and started to mosey when more cars were pulling in so stayed close to CoT while everyone got parked…

WARMUP: Jog around CoT lot and circle up near stop sign near ROTC building

Goofballs, broga doggy stuff, merkins, mountain climbers, OH claps, windmills (IC)

THE THANG:
5 pullups, 10 merkins, 15 squats – SSH for the 6. Run down hill to lower stop sign and back to pullup bars

repeat x 5 rounds

Grab a block and circle up in street near ROTC building –
10 swings, 10 curls, 10 OH presses, 10 bent over rows (IC) then bear crawl to stop sign near CoT and jog back. high knees for the 6

repeat x 3 rounds

rifle carry block down hill to stop sign – murder bunny back to ROTC building

MARY: about 6 flutters

ANNOUNCEMENTS: lots of fundraisers. Time of giving – find something important to you and make an impact

COT: job searches and families

Thanks for opportunity Kaiser

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Halloween Hootenanny

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WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double

THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag

MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot

ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.

COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.

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The MURPH

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WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.

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Tootsie Rolls in a Van Down by the River

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WARMUP:
SSH, burpee
IW, 2 burpees
HW, 3 burpees
Merkin
Mosey once Mark Twain arrived in a suspect working van. For the record it did not say “Free Candy” on the side…..but it could have

Mosey towards the auditorium entrance
Bulgarian Split Squats
Mosey to band practice field

Rehash of Iron Pax Care Bear Squared:
Starting at on corner and bearcrawl 25ish years and perform 25 air squats.
After the squats, bearcrawl to the left (Cubbie felt this was like the Tootsie Roll, which made me think he’s been doing the Tootsie Roll wrong for a number of years.) 25ish years and perform 25 merkins.
After the merkins, reverse bearcrawl 25ish yards and perform 25 flutters.
After the big boy situps, bearcrawl to the right to starting point and perform 25 burpees.

Only difference from Iron Pax is this time we did them ALL called.

Mosey towards the front of the school
Another round of Care Bear Squared in a new location

Mosey around back of the school
Bulgarian Split Squats

Mosey to pull up bars
19 pullups for the 19th of the month

Mosey back to COT
Flutters
And some more burpees in cadence (crowd pleaser) at the last minute

NMM:
The mission of F3 is the invigoration of Male Community Leadership. Throughout the workout we all listed the guy who EHed us. None of those guys happened to be at this workout. And that’s part of what invigorating leadership looks like.

It’s easy to be a consumer of F3, just to show up and workout, but that’s not the mission. Accelerating fitness is part of invigoration male community leadership, but if we aren’t developing new leaders and encouraging guys to take that VQ, plant a shovel flag, etc. then we’re missing the mission.

I’m going to tap into my Christian roots and my favorite hymn: God of Grace and God of Glory, third verse (deep cuts).
“Grant us wisdom, grant us courage
lest we miss your kingdom’s goal,
lest we miss your kingdom’s goal.”

Prayer: Let us not miss the goal.

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WOD-Kerrie Orozco

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WARMUP: mosey and the a quick warmup with windmills, low and slow squats and then a plank hold while I read the story of Kerrie Orozco
THE THANG: Kerrie Orozco- WOD (AMRAP 10-15 rounds)

▪️ 100-m sprint (Down the hill)
▪️ 5 burpees
▪️ 20 LBC
▪️ 15 Merkins
▪️ 100-m sprint (Up the hill)
▪️ 1 Min Dead Hang (switched to overhead holds with Cindy after 30 min)
MARY:
ANNOUNCEMENTS:
COT:

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Back Breaker

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WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early
THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups, dips, merkins, chest press with block, and upper row exercise with block (new name the “Kaiser”)
MARY: yeah we did a lot of painful ab stuff
ANNOUNCEMENTS: highway cleanup this weekend
COT: 1 Peter 5:7 cast your cares on him
Carry each other’s burdens and don’t be afraid to share yours with other men

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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Honor of Cash

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Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises

Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)

Back to COT
Closed with Cash’s prayer

Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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Jack Webs from Hell

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WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC

THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.

Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.

MARY:
11’s – Mountain climbers to dying cockroach.

ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.

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