First Saturday Workout

2024-02-06Leave a comment

QIC: Rebound
When: 2024-02-03
Pax: Conundrum, Crystal Lake, Mark Nestel, Rebound, Senator Tressel, Über
Posted In: Alcatraz

WARMUP: Tabata with 4 rounds of 5 exercises. 30 seconds on, 15 off. Side straddle hops, windmills, imperial walkers, Moroccan night clubs, and low slow squats
THE THANG: Dora w partner- 100 merkins, diamond merkins, and wide merkins. Then 200 Squats, mountain climbers, and calf raises. Got in 2 miles while partners split exercises.
MARY: Flutters, big boys, LBCs, hello Dolly, box cutter, American hammer
ANNOUNCEMENTS: Dam to Dam 100k
COT: prayers for families and marriages

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Saying hello to Colosseum

2024-02-06Leave a comment

QIC: Esso
When: 2024-02-05
Pax: 38 Special, Badlands, Band Camp, Barkley, Crystal Lake, decibelf3, Esso, Farmers Only, fishstix, Goose, Grout, Joe Lyons (F3 Long Duck), Olaf, Peabody, Rebound, RollOff, Shady, skipper, Tesh, Tiller, Tootie, Wooden Leg
Posted In: Sweep The Leg

WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Kettle Bell Blues

2024-02-03Leave a comment

QIC: SouptoNuts, Skipper, Warning Track
When: 2024-02-02
Pax: Airborne, Badlands, Band Camp, Barkley, Boogie Nights, Cohiba, Farmers Only, Joe Lyons (F3 Long Duck), Rebound, River Rat, RollOff, Shady, skipper, Slash, SouptoNuts, SugarBug, Time Machine, Warning Track, Wooden Leg
Posted In: The Hive

WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.

AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows

Mosey to Large Hill (7’s)
Man Makers
Cleans

MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)

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gone postal

2024-02-01Leave a comment

QIC: tater
When: 2024-01-31
Pax: Anchorman, B.O.B., Bass-o-matic, Bounty Hunter, Cobra Kai, Crystal Lake, Double D, Esso, Everest, F3DaVinci, Farmers Only, Gears, Joe Lyons (F3 Long Duck), Kaiser, Mark Nestel, Rebound, RollOff, Short Sale, Tater, Tinsel, Twister, Wooden Leg
Posted In: Clydesdales

WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:

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LDP 10 Count Buffet

2024-02-01Leave a comment

QIC: Barkley
When: 2024-02-01
Pax: Barkley, Bobber, Boogie Nights, Cohiba, Escargot, Farmers Only, Joe Lyons (F3 Long Duck), JWOW, Kermit, Madoff, Maximus, Olaf, Rebound, Rosetta Stone, Wooden Leg
Posted In: the coachs box

WARMUP: SSH, Windmills, Moracan night clubs, mosey to the thang

THE THANG: 10 Count buffet-Merkins, Mountain Climbers, Shoulder Taps, Big Boy Situps, LBC’s, SSH, Lunges, Squats, Bobby Hurley’s, Dips completed 10 of each, ran lap after each round

MARY: Flutters, Freddy Mercury’s, Big Boys

ANNOUNCEMENTS: Pints and Padres, Bethel Men’s Shelter

COT: 1 prayer or praise from each lifted up

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Bag of tricks

2024-01-30Leave a comment

QIC: Bonsai
When: 2024-01-30
Pax: Band Camp, Barkley, Bonsai, Boogie Night, Conundrum, Crystal Lake, Cyclops, Escargot, Esso, Farmers Only, Gekko, Hot Toddy, Joe Lyons (F3 Long Duck), Kermit, Madoff, Maximus, Pusher, Rebound, RollOff, Rosetta Stone, Shady, slapshot, Tesh, Wooden Leg
Posted In: colosseum

WARMUP:
Short Mosey to parking lot near entrance
SSH – 1 Burpee
Low slow squat – 2 burpees
Windmill- 3 burpees
Maraca nightclub – 4 burpees

Too much mumblechatter so we went to the hill for quadzilla

Run down the hill and run backwards 7 times and do 7 LBCs at the top, decrease LBCs by 1 each time up.

Moved over to front of elementary school by flags for some bear crawl. Line up along the curb facing flag. Crawl to the other side and do 1 merkin, then reverse bear crawl back and do 1 merkin. Repeat 5 times.

Knocked out a few minutes of a work with the protractor. Then had enough time for one round of Dirty Myrtle and Mike Tyson’s (great combo)

Made our way back to COT.

Last but not least was the Airborne special hip exercises.

MARY:
ANNOUNCEMENTS:
COT:

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To cold to Golf

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-24
Pax: Anchorman, Barry Manilow, Bass-o-matic, Bonsai, Change Order, Cobra Kai, Conundrum, Cornerstone, decibelf3, Falcon Crest Ryan_F, Farmers Only, Funhouse, Joe Lyons (F3 Long Duck), Lighthouse, Quack Attack, Rebound, RollOff, Short Sale, Tesh, Vuvuzela, Wooden Leg
Posted In: Clydesdales

WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

WARMUP: None
THE THANG: Tega Cay and Back – 30-Merkins turns and shorter version runners 30 merkins at Banks 4.5m
MARY: Nope
ANNOUNCEMENTS: D2DB10k Saturday, Kid friendly, D2D in Feb 17th
COT: Prayers for mental health, Marriages.

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There and back

2024-01-29Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2024-01-22
Pax: 38 Special, Badlands, Crystal Lake, Cubbie, Farmers Only, Joe Lyons (F3 Long Duck), Liberty Bibberty, Lighthouse, Olaf, Rebound, SouptoNuts, Tesh, Tiller, Warning Track, Wooden Leg
Posted In: Sweep The Leg

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Flight Plan – We Ran

2024-01-29Leave a comment

QIC: Maximus
When: 2024-01-29
Pax: Anchorman, Barkley, Bass-o-matic, Cakeboss, chickenhawk, Corruption, Dojo, Double D, Esso, Fire Marshall Bill, Fogerty, Joe Lyons (F3 Long Duck), Lighthouse, Maximus, oldbay, Peach Stand, Pusher, Rebound, RollOff, Shady, Sugar Daddy, Wegmans, White Lightning, Wooden Leg, WWL
Posted In: Flight Plan

WARMUP: Nope
THE THANG: ~4.8mi
Run down Market, cross Sutton onto Settler Heights. That turns into Stratford Run.
R/T Gardenia
R/T Morris Hunt
Run to the end of Morris Hunt and back
L/T Gardenia then up the hill
R/T Stratford Run and run to the intersection with New Grey Rock
Turn around and run back on Stratford Run-Settler Heights-Market back to COT.
MARY: Nope
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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F3 The Fort

Tag: Rebound

First Saturday Workout

Saying hello to Colosseum

Kettle Bell Blues

gone postal

LDP 10 Count Buffet

Bag of tricks

To cold to Golf

There and back

There and back

Flight Plan – We Ran