Tag: oldbay

When the Storms Come

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WARMUP: a pre-workout chat with two FM cops sheltering from the storm
THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few treks through the stairways were interspersed with some pain under cover at Carolina Ale House. Much fellowship and sharpening throughout related to facing the storms of life. Old Bay and his M have faced storms from her recent boit with Thyroid cancer. My M and I have been battling potential health issues with a grandbaby poised to be born in Oct and potential surgery related to the digestive front for my M.

+ Leaning into a strong foundation is critical at the times WHEN the storms arrive. They’re coming at some point, so keep building that foundation
+ Keep the walls tight and avoid letting worry seep into cracks. Worry is worshipping the problem.
MARY: yes, she showed up without concern for the rain
COT: Grateful for F3 and for the fellowship of Old Bay on this challenging day!

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Webb-o-Rama Around Downtown

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Mosey to a nearby parking lot:
WARMUP:
– SSH
– Windmills
– Imperial Walkers
– Squats
– Mountain Climbers

Mosey to the park across from Little Caesars .
THE THANG:
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Excellent work by all!

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Acceleration by Association

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WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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Dawn Patrol

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WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch
THE THANG:

– [ ] Pearls on a string. Merkin, squat, LBC
– [ ] Bear crawl/crawl bear
– [ ] Lunge walk forward/backward
– [ ] Mary
ANNOUNCEMENTS:
COT:

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Bushwood

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WARMUP: Wind Mill, Low slow squat, and Spider Merkins

THE THANG:
Warm- up Wind Mills, Low slow squats, Spider Merkins

Run .25
Wind Sprints
10 Man-Makers
Bear crawl and 3 Merkins
Tire flip 4 times and 5 Merkins
Tire flip 3 Burpees
Run two laps around Catawba Ridge High

MARY:

ANNOUNCEMENTS: Bethel Men’s shelter, Red Cross blood :drop_of_blood: drive, Trash pick- up
Turtle :turtle: and Hare

COT: Prayers and Praises

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Don’t let the old man in

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WARMUP: static and dynamic stretching
THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets
Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps
11s jump squats and shoulder taps
Dips, incline merkins
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help this Thursday.
Stuff the bus Saturday.
COT: around the pax for prayer request

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BLIMPS, Rocks and Sprints

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WARMUP:
SSH
IW
Peter Parkers
Parker Peters
others I can’t remember

THE THANG Pt 1:
3-Corner BLIMPS Accumulator
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Lunges at each corner
Round 3 – 1 burpee, 2 Lunges, 3 Imperial Walkers
Round 4 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins
Round 5 – 1 burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 7 – 2 Lunges, 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 8 – 3 Imperial Walkers, 4 merkins, 5 plank jacks, 6 SSH
Round 9 – 4 merkins, 5 plank jacks, 6 SSH
Round 10 – 5 plank jacks, 6 SSH
Round 11 – 6 SSH

Run to entrance (bottom of hill) and select a coupon:
Exercise (below), sprint to top of hill, plank until 6 comes in, hold 6 inches, jog back to rock, repeat:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

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Broga + stations

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WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji

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Bubble of Hot Air

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YHC was honored to Q at Minnow Pond and thankful to start the day with my brothers in F3. After reviewing previous backblasts, I noticed one from Spider-Man in 2023 which introduced a loop around town that I liked. I decided to modify it slightly and focus on ab work today

THE THANG:

Mosey to Improper Pig
5 burpees
10 Big Boys
15 Freddy x 2
20 Flutters x 2

Mosey to Vet Clinic
Rinse and repeat exercises

Mosey to Town of Fort Mill office
Rinse and repeat exercises

Mosey to FM Baptist parking lot
Rinse and repeat exercises

Mosey to Improper Pig
Rinse and repeat exercises minus flutters

3 or 4 loops were completed depending upon speed

ANNOUNCEMENTS:

Read the newsletter

Pusher out :v:

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The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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