Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: Poppins
Pain but No Rain
- QIC: Yard Sale
- When: 2023-01-30
- Pax: 38 Special, Badlands, Cobra Kai, Poppins, Quack Attack, RollOff, Sugar Daddy, yard sale
- Posted In: Sweep The Leg
Disclaimer was given.
Mosey to Brayden for loops with 10 Merkins and 10 Squats at the pool.
Total Milage 4-4.5
Prayers for : Karen(Sugar Daddy relative) and her battle with Cancer, marriages, health of 2.0s and clarity of Gods plan.
Great work was done by all
-Yard Sale
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2023.04 The Ranch
- QIC: Tesh
- When: 2023-01-26
- Pax: Bo Wiseman (Saw Dust), Drop Thrill, Kermit, Poppins, Senator Tressel, SouptoNuts, Straight Up, Tesh
- Posted In: The Ranch
WARMUP:
Emphasis on hamstrings and shoulders
THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.
Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.
Mosey to picnic tables for step ups.
COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.
Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.
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a long ways from varsity
a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.
Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.
WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges
circled up for (IC) WMs, arm circles, OH claps
continued the dynamic warmup with karaoke variations on the way to the pullup bars.
3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup
THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.
every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement
total of about 2.5 miles of running
MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.
ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals
COT:
prayers for D2DB runners and volunteers this weekend
Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.
-Badlands
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Running in circles
- QIC: Hardwood
- When: 2023-01-24
- Pax: @sherlock, Badlands, Birdcage, birdcage_f3, Grout, Hardwood, HarryCarry, Poppins, Rock Thrill
- Posted In: seabiscuit
WARMUP: 1 mile mosey
THE THANG:
4 x 100yd 5k pace 100yd recovery
6 x 400yd 5k pace 400yd recovery
1 mile cool down
MARY:
ANNOUNCEMENTS: d2db10k Saturday, read your newsletter
COT:
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Road Warrior Visits Mr Smith
We ran
Munn to Harris, R on Harris, R on Sam Smith (enjoyed that long steady hill), R on Sutton, R on Sixth Baxter Crossing, L on Drayton, R onto paved path around the pond thru the woods to Baxter YMCA, Out of Baxter Y onto Shady Grove Crossing, R onto Market, R onto 160 back to start.
Great crew out there! We all pushed thru the hills and ran strong. We all got at least 5 miles, some got more.
Next week we will be in Tega Cay running to Windjammer Park and back.
SYITG
NASA
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Make Wednesday Matter
- QIC: Double D
- When: 2023-01-18
- Pax: Airborne, Anchorman, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, Boss Hogg, Cakeboss, Cobra Kai, Corruption, Cyclops, Double D, Eric Thompson BOT, Everest, Fogerty, Gekko, Joe Lyons (F3 Long Duck), JWOW, Mark Nestel, Ölaf, Poppins, Rock Thrill, Shady, Short Sale, sirtophamhat, Twister
- Posted In: Clydesdales
THE THANG: we ran to WEP, out the trail in backside to Harris, right turn on Jackson back to 160 and back home. some added distance. all got better!
COT: yes!
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Sharknadoish
- QIC: Rolloff
- When: 2023-01-19
- Pax: Badlands, Band Camp, Barkley, Bo Wiseman (Saw Dust), Bobber, Conundrum, Mainframe, Peabody, Poppins, Rebound, RollOff, Senator Tressel, Straight Up, SugarBug
- Posted In: The Ranch
WARMUP: SSH, cherry pickers, Moroccan night clubs. Mosey to front of school for some merkins- mosey a little more
THE THANG: 10 burpees, run up hill to rock and back
20 big boys, run up hill to rock and back
20 hand release merkins, run up hill to rock and back
20 squats, run up hill to rock and back
20 Carolina dry docks, run up hill to rock and back
Repeat until we head back
Most got atleast 3 rounds through
MARY: burpees ,flutters ,American hammers
ANNOUNCEMENTS: dam2dam packet pick up and read your newsletters
COT:
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Tribute to Cardinal
- QIC: Spider-Man
- When: 2023-01-12
- Pax: Backdraft, Barkley, Bo Wiseman (Saw Dust), Bobber, darkhelmet, fishstix, Mainframe, Maximus, Photobomb, Picasso, Poppins, Rainmaker, Spider-Man
- Posted In: The Ranch
WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys
20 Burpees
We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.
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NFL PIGSKIN PICK’EM
- QIC: Sprocket
- When: 2023-01-09
- Pax: B.O.B., Backdraft, Badlands, Barry Manilow, Cohiba, crab_cakes, Cyclops, Dojo, Double D, Fogerty, Poppins, Pusher, Sprocket, Uhaul
- Posted In: pigskin pickem
THE THANG:
NFL Pickskin Pick’em Fund Raiser
14 Pax picked the potential winner of every NFL game this season
Each correct pick was awarded 10 pts
Each E.H. that posted throughout the season was awarded 20 bonus points
Each time a Pax volunteered at an F3 community service outing (Bethel Men’s Shelter, Blood Donations, FMCC, Adopt-a-Highway) was awarded 30 bonus points.
Most correct picks with 173 out of 269 games – Fogerty and Pusher
Most E.H.’s with 1 each – Uhaul and Cohiba
Most Community Service posts with 5 times – Fogerty, Sprocket, Badlands
Overall Standings
1st place Fogerty 1880 pts and $185
2nd place Sprocket with 1850 pts and $46
3rd Badlands 1840 pts
4th Pusher 1730 pts
5th Poppins 1710 pts
6th Double D 1700 pts
7th Uhaul 1690 pts
8th Cohiba 1670 pts
8th Dojo 1670 pts
10th Backdraft 1640 pts
11th Barry Manilow 1610 pts
11th B.O.B. 1610 pts
13th Crab Cakes 1390 pts
14th Cyclops with the tagline “4 yards and a cloud of dust” – 1340 pts
1st and 2nd place get to create a workout beatdown based on standings.
$273 dollars donated to the Fort Mill F3 Scholarship fund.
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