Tag: Photobomb

The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Merkin extravaganza

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WARMUP: mosey to the asphalt football field, Moroccan night clubs, cherry pickers, low slow squats, low slow merkins
THE THANG: start with 2 squats, 2 merkins, 2 big boy sit-ups at the end line,
mosey 10 yards, increase to 4 count of each,
mosey to 20 yard line, do 6 reps of each…
30 YL-8 reps,
40YL-10 reps,
50YL-12 reps, start decreasing by 2 reps…
40 YL-10 reps,
30 YL-8 reps,
20YL-6reps,
10YL-4 reps, end line -2 reps; take a lap…
rinse and repeat, with different exercises this time, side straddle hops, wide arm merkins, LBC’s… these two evolutions where meant to follow natural movements, stand up, down on your chest, roll back on your 6… it kept the flow going.
Take another lap.
One more evolution just like before but only with merkins… a few of us where done with upper body after this… 30 second body destroyer and mosey back to COT
MARY: flutters, box cutters, LBC’s, American hammers.
8 minutes of broga to stretch most of our abused muscles…

Humidity was 1000% I believe.. everyone gave their best effort

Tinsel out!!

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What the Beep test?

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Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees

Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.

Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.

Handed over to Divac

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)

https://www.topendsports.com/testing/tests/20mshuttle.htm

3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength

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Soggy bottom brothers at Runde Park

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WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.

THE THANG:   Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round.  Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl.  We completed five rounds.

1. 5 burpees
2. 10 donkey kicks
3. 15 big boys
4. 20 Carolina DD
5. 25 American hammers 🇺🇸🔨
6. 30 (60) shoulder taps
7. 35 (70) flutter kicks
8. 40 (80) mountain climbers 🧗‍♂️

Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks.  The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.

MARY:  none

ANNOUNCEMENTS:  Review the newsletter for more info.  Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner.  F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.

COT:  happy Father’s Day. prayers for our fathers and those whom have lost fathers.  Love your children unconditionally.

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bootcamp with running

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6 PAX and a FNG gathered around the flagpole for the Pledge of Allegiance. Disclaimer was mumbled by the nonprofessional.

WARMUP: SSH and Windmills. Mosey to the Town Square

THE THANG: Shamelessly stolen from Grout with some slight modifications.

Round 1
5 Burpees
10 Big Boys
15 Carolina Dry Docks
20 Lunges
25 American Hammers
30 Shoulder Taps
35 Monkee Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run a Hill leg, North to 160 or South to Patterson, 5 squats then return to Town Sqare for Round 2.

Round 2.
Same as Round 1 but exclude the 50 squats. After the 45 Mountain Climbers are completed, run a Flat leg, East or West on Academy, 5 Merkins, then return to Town Sqare for Round 3.

Round 3, same as Round 1, exclude the 40 Flutters, then run a Hill leg, 5 squats, return to Town Square for Round 4.

Continue working down the ladder to Round 10 with only 5 burpees between each running leg. I finished 5 rounds.

There were a lot of excercises between each run, and the PAX were strongly encouraged to transition quickly between each excercise so we could get our mandatory miles completed.

ANNOUNCEMENTS: Gekko speaking at Hanging with Stang today. Sign up for yardwork at the Fort Mill Care Center. Read your newsletter.

COT: FNG, Gavin, was Eh’d by Stang. Gavin is college student on summer break, and is visiting from OK. Get to know this guy while he is here. He recently completed his diver certification and his F3 name quickly was The Bends. Google it.

Blessed for the opportunity to led at Minnow Pond. Thank you Jeckle for the opportunity. I kicked a dent in this high mileage AO average pace today. It was a bootcamp with running. Should have climbed the ladder to get more distance. I got 3 miles and a complete body workout. I’m not a professional.

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Tengo at The Ballroom

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It was a thick humid morning in The Fort, but eleven HIM decided to get out of the fart sack and take their daily dose of the red pill and accelerate. FNG Red Card posted so the disclaimer was thorough and so was the pain!
Warmup:
20 Side Strattle Hops
10 Windmills
10 Tappy Taps
10 Merkins
Down/Up Dogs 🐕
LBCs

Mosey/Toy Soliders/Kareoke over to the bridge of pain for a Tengo with Dora.
Partner 1: Run across the bridge to the locker room and back.
Partner 2: 100 Merkins, 200 Squats, 300 Flutters

Next lunge over to the bleachers for some bleacher work. I took a deep dive into the archives of the exicon for this next exercise called the Aiken Legs. Was it named after Clay Aiken or Aiken SC? That is the deep mystery of the exicon (from the exicons lips to God’s year).

Aiken Legs:
20 Squats
20 Step Ups
20 Clave Raises

Aiken Chest:
20 Merkins
20 Derkins
20 Incline Merkins

Aiken Abs:
20 V-Ups
20 Crunches
20 Lowe Back Raises

Moseyed back to COT for prayer ans praises.

– JWow

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Raining Pain at Alcatraz

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Before we kicked off the workout, we could hear the incoming storm pouring down rain through the trees.  Big storm approaching the, not much cover at Alcatraz.  We didn’t take cover in our cars, we marched on with the workout.

Lutefisk delivers disclaimer and heads for cover from the rain under the trees, which proved to be worthless. Knocked out SSH, Merkins, and some random shoulder work. Using the trail, partner up. One partner stays and does reps, other runs to another spot up the trail for other reps. Flapjack for 9 different exercises and a little song to transition (something about a skipper catching lutefisk and bringing it to Tyson foods for processing into the next Q Fishstix)
Second half began with a slow mosey around the park, down the big hill to the Marina. We formed a line, planked, and each pax performed two merkins facing pax (two rounds). Next we ran up the hill, found a wall for a brief wall sit and three rounds of calf raises. Back to the base of the Big Hill, set of 20 Carolina Dry Docks, up to the top for LBCs and Box cutters, both in cadence.
Back to COT.
Great job men!

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Squirrel 🐿

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WARMUP: run up the big hill, merkins (10), mountain climbers (20), little stretching, low slow squats (10), windmills (8), distraction 1 —> car drove by = 1 burpee
THE THANG: distractions.
– For every car or plane we saw or heard = 1 burpee that increased by 1. We made it to 10 burpees by the end. There was a 10 second buffer as well as a max out of 3 cars as we approached areas where more cars would be seen. No planes so that was weird.
– Light posts = 10 merkins. Treated these in clusters since there are a lot of lights and yes, lights had to be on.
– “Fort Mill” signs = 30 LBCs.
– Doors to the school, or any door = 20 squats. Again, clusters because there are a lot of doors. – Benches = 20 step ups total.
– Parking spots that had a 1 + 0 = 10 bomb jacks. Max of 3 sets in 1 area as this added up quickly.
– overall, we ran all over campus in a bit of a scavenger hunt / bingo / distraction mentality
MARY: made up for some MARY with a final set of squats and final set of 10 burpees
ANNOUNCEMENTS: AKA, bourbon tasting, Doty race…read your newsletter
COT: distractions are too easy throughout your day. What are you doing to be focused if you have a goal? Do you have a way to “remind” you? Do you write this “thing” on a piece of paper and look at it throughout your day? Do you look your M or 2.0s in the eye when they are speaking to you? Are you present or distracted and do you know it?

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Snarky Puppy

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WARMUP: Sasquatch led us though a quick disclaimer and then rocked a  killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day

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