SLOW BURNING TABATA…

WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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3 Cool Dudes

WARMUP? Yes, a
ox of the usual except no SSH 🙂
THE THANG? We explored the vast offerings of downtown FM and looped in beer barrels, pullup bars, balls to the wall, squats, derkins, burpees, Mary and other mayhem. oh and a Mr Jack Webb posted to ensure Bass-O didn’t lose any ground to his SL brothers pumping iron with the ferns at the Baxter Y this am.

COT: Thanks for the Q stick Dojo! keep up the solid work down in the urban jungle of The Fort!

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Slow Burning Tabata…

WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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2024 The Fort Dam to Dam Fundraising Initiative

Every year, several of us enthusiastically participate in the Dam to Dam Relay. Wondering what that is? The Dam to Dam Relay is an exhilarating 100K team relay that stretches from Lake Murray Dam in Lexington, SC, all the way to Lake Greenwood Dam in Greenwood. This adventure involves teams of 6, 4, or 3 runners sharing a van over a span of 8-10 hours.

 

But, why do we embark on this journey? It’s for the fellowship, to push our limits, and to encouraging others to do the same. Over the past five years, our partnership with local charities has culminated in raising over $100,000, which has immensely benefitted our community. Notably, the efforts of dedicated HIM’s produced the F3 Fort Mill Community Scholarship, benefiting all three Fort Mill High Schools.

 

Now, it’s that pivotal moment when we push our limits and accelerate. We do this selflessly and with the hope we inspire others to do the same along the way. This year, our collaboration is with Bethel Shelters, and we’ll continue supporting the F3 Fort Mill Community Scholarship. Our ambitious goal is to raise $50,000 or more, with proceeds evenly split between the two esteemed organizations.

 

I urge you, each one of you, to join our noble cause. Whether you’re joining us on the run or simply want to partake in our exciting events, see below for more details:

 

  • **10/14**: Join our poker tournament at the Springfield Clubhouse from 6 pm-12 am, spearheaded by our brethren, Fogerty and Kaiser. New to this year!

 

  • **11/10**: The renowned BBQ and Bourbon event, masterminded by Cyclops, is up next. Whether you’re there for the bourbon or just for Wegmans’ mouthwatering BBQ, this event stands as a testament to our fundraising spirit.

 

  • **12/8**: Experience ‘Shanking with Stang’ by our unique, sock-misplacing, trail runner who may or may not disappear in the woods for a short period of time, Stang. A little trivia: he’s a southpaw, but only in golf go figure!

 

  • **1/27**: The highly anticipated Dam to Dam Bar 10k is up, brought to life by our inspirational HIMs: Hardwood, L-Train, Long Duck, Console, Floppy Disc, Harry Carry, and many others. This is truly an event of the year!

 

  • **2/2**: A novel addition this year is the wine dinner, curated by the retired Nathan Pusher. An excellent opportunity to treat your M’s as a thank-you for all the support they’ve rendered by letting you have the hall passes to attend these events.

 

  • Date TBD – Finally, we have skeet shooting, under the adept guidance of our brother, Change Order. Don’t fret about equipment; it’s all provided.

 

As we wrap up, remember to not only participate but also get your companies, neighbors, and family members involved. Introduce them to this thing we call F3 through our 2nd F events. If you have any questions or are interested in volunteering (as we consistently need assistance for our events), please don’t hesitate to reach out.

 

Thank you Men lets crush it this year!

YHC, Conerstone

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CLYDESDALES VQ

WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.

This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!

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Coach Dr. Seuss

WARMUP:
9 motivators
Merkins
Low slow squats

THE THANG:
Would you like burpees here? Or there?

You do not like them.
So you say.
Try them! Try them!
And you may.
Try them and you may, I say.

Suicide runs at each 10 yard line 1 burpee at each turnaround

Mozy to pull-up bars
1 minute Dead hangs and planks

Stations – hub and spoke style

Hub: 2 pull-ups

10 reps each
Station 1
CDD
Merkins

Station 2
Burpees

Station 3
Bear crawl across pavement 2x

Station 4
Squats
Lunges

Station 5
Bomb jacks
Mountain climbers

Round 2 do everything in slow cadence. 6 count burpees

MARY:
<2 minutes of gut work ANNOUNCEMENTS: Sober October. See slack for deets COT:

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