Tag: Poppins

The Dirty 21s

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5 Burpees then Lunges and Nur to next light pole and then 10 Squats then bear crawl to next light pole and run back to COT
MARY: Flutters until 6am
ANNOUNCEMENTS: CSAUP Relay Race and Check your bulletin
COT: Spectre buying a house and trying to get pregnant

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10 Round Ladder

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WARMUP: Mosey to Fort Mill Church of God, Side straddle hop, cherry pickers, Moroccan nightclub
THE THANG: #1 PAX did wall sit while 1 PAX did 2 burpee’s each.
#2:
Round 1. (10 exercises below and drop last exercise each new round)
5 Burpee’s, 10 LBC’s, 15 CDD’s, 20 Lunges, 25 American Hammer’s, Plank (30 seconds), 35 Monkey Humpers, 40 Flutters, 45 Mountain Climbers, 50 Squats.
MARY:
ANNOUNCEMENTS:
COT:

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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

 

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

 

COP 

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

 

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

 

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

 

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

 

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

 

Poppins – thanks for bringing me out to lead at The Ranch.

 

Punch List out.

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PAX on a String

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We had 9 Him (3 Runners and 7 Bootcampers) at The Fort this morning for PAX on a string! What is PAX on a string you may ask? 🤔🤯 Let’s find out.

Warmup

20 Side Straddle Hops
10 Cherry Pickers
10 Windmills 
10 Little Arm Circles
10 Merkins 
Down Dog/Honeymooners 
10 Dying Cockroaches 

The Thang

PAX on a String – I happen to have a battle rope in my car like I am sure most people do 🤷‍♂️🤷‍♀️, so the idea was to keep the PAX together and engaged. Everywhere we moseyed we all had to carry the battle rope together. First stop was the Church about a half mile down the road.

Once we got to the church we setup the battle rope where each PAX got a chance to use the rope. The timer was the rest of the group running stairs. Every 3 sets of the stairs, one the PAX would rotate to the rope. After everyone got a shot at the ropes we switched to dragon walking up the stairs same rotating fashion with the rope. 

We moseyed about another half mile down the road to the next church, PAX on a String style, for a little Dora action.

Partner 1
100 Merkins 
200 Squats 
300 V-Ups

Partner 2 
Run around the playground 

Each time you finished an exercise we did a battle rope partner pull across the parking lot hill.

Half way through the V-Ups we moseyed another half mile towards one of the Pike parking lots, PAX on a String style of course, to finish up the V-Ups.

We headed back to COT for some Mary and announcements/prayer/praises. 

-JWow

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Bobby Hurley Hell

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We were joined by Deadbolt from the Raleigh area. Got to talk a bit before we started, but gave disclaimer at 0515 and got started.

WARMUP;
Downward dog/honey mooner
SSH (IC – sort of…apparently I had inflection that made Poppins think we were stopping at 10).

THE THANG:
Moseyed over to back of school, balls to wall while each person does 3 burpees
Then did wall squats while PAX ran around the loop (another Poppins shout-out, this HIM is sneaky fast #sprinter)

Next we headed over by the band room area. We got to see the horses and YHC learned that is why it’s called the Ranch (#themoreyouknow)

@bobber asked if we’d get to do Bobby Hurleys like I called at a previous Q…he was excited when he heard what I had next..a Dora with:

100 lunges (single count leg)
200 Carolina dry docks
300 Bobby Hurleys (audibled to 250 when I recalled how awful these were and my form was getting pretty bad)
400 Freddy Mercury
Bonus round of burpees for a few of us as the last group finished.

Headed to the playground for a Pull up/merkins series (5 OYO/6 IC, 4/5, 3//4)

Sasquatch led some mountain climbers at COT while YHC grabbed my phone from the car to do video namorama!

Announcements: read your newsletter
Prayers: lots offered up.

Thanks @poppins for the opportunity to lead

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Running with Burpees

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WARMUP: PAX were disclaimed.  That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered

YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.

Honored,
👁

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Bobber needs gloves

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WARMUP:
SSH
Morrocon night club
squats
Peter Parker
seated surfer

THE THANG:
Mosey around to the pull up bars.
2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute.

Star workout in the field
10 burpees in the middle.
power skip out to the corner
nur back to the middle
20 reps for the outside movements.

Corner exercises were:
1. Kick through Merkin
2. Palm(s) to the ground squat
3. extended calf raises
4. American hammers

MARY: none
ANNOUNCEMENTS: Hog and Coyote
COT: https://youtu.be/DpHqRuteuzc

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Over the Hill

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WARMUP:
Mosey to parking lot at Millstone Park.
25 SSH IC
10 Windmills IC
15 TT IC
15 LSS IC
15 MNC IC

Mosey to parking lot at Watson/Williamson.

THE THANG:
4 corners for the birthday boy consisting of
40 merkins
40 LBC
40 Squats
40 Flutters

Transportation changed each round from bear crawl, to lunges, to running.

We made it through 3 rounds, but the air was thick and the pavement was unkind.

Mosey to the church at bottom of hill and began a DORA.
PAX to complete 40 burpees while partner ran back up to the stop sign and back.
This was followed by 40 Imperial Squat Walkers.

Mosey back to COT.

MARY:
Freddie Mercury IC
Flutters IC
Superman IC

ANNOUNCEMENTS:
Rock Hill CSAUP this weekend

COT:
PAX shared what they’re thankful for and lifted up a few prayers and praises.

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A Happy Hour Hustle

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WARMUP: Happy Hour brought his Cleveland charm and hockey player grit today as he delivered a solid warm up, including burpees, merkins and big boys among others. He had the pax laughing and Slapshot doling out compliments in his AAR. Thanks for stepping up! Great work!

THE THANG:
Mosey to picnic area for some 11s with Dips and Derkins. Bobber led the Mumblechatter about some crazy Merkin count from Shady at Bushwood, but nobody listened. Poppins dutifully nodded next to Bobber as any good Site Q would do to make the pax feel welcome.

Mosey to soccer field for Leg Day!
Run all the way across the field stopping at three light poles for 10-20-30 reps of an exercise then sprint to the end. wait for the six then repeat on the way back with the next exercise .

Squats
Humpers
Calf raises
Backward lunges
Apollo Onos
Ski jumps

Partner up:
Partner 1 run around the entry loop
Partner 2 burpees
Flapjack and work toward 100 reps combined

Omaha after 2 rounds to squeeze in some Mary

MARY:
Flutter kicks
Penguins
Superman

ANNOUNCEMENTS:
Bethel shelter team is full!
F3 Dads starts Sat 6/11 (with popsicles and Slapshot in Q)
QSource starts up 6/21 at Baxter Starbucks 6.20-6.45
The Swamp’s last day at Rivergate is Fri 6/10. It moves to McGospel site (TC HT) as of 6/17.

COT: Great energy among the group today! Good to see the strong support for Happy Hour. Can’t wait to see his first full Q! Message today around Hope was aimed at challenging each of us to reflect on where we place our hope — is it your own ability, government, employer, money, your friends, family, etc….they will fail you. They’re all human constructs and thus flawed and faulty. Dig deep and anchor your hope in something/someone outside yourself and the everyday world you see around you. For me, that’s my creator, who loved me and believed in me before I ever took a breath. Find that solid rock that won’t fail you.

Thanks to all, especially Poppins and Happy Hour this morning.

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