Tag: Rebound

Not the Burpee Beast, but…

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WARMUP:
Mosey to the front of the school for YHC’s V-broga Q.  ~10 mins, saved some time for the some additional broga at the end of the workout
THE THANG:
PAX asked to pair up at the bottom of the hill (exit road to Springfield Pkwy).  PAX 1 was the timer and ran a suicide of 3 light poles up the hill. PAX 2 completed AMRAP merkins during the run to/from light pole 1, squats during the run to pole 2, and big boy sit-ups during the run to pole 3.  Switch.  Rinse and repeat.

Next, we moved to the soccer field and found some tires, so we flipped them for a bit (2 flips of the tire per PAX then keep rotating through the line.  ~20yds down and back)

Then, lined up on the sideline of the field.  Burpee broad jump across the field, run up and down the staircase to no where 2x, then bear crawl across the field.  Some more bear crawls and some bomb jacks mixed in before finishing out the Thang with a few sprints, followed by some cool down broga.

MARY:
Nothing specific today, besides the big boys during the Thang!
ANNOUNCEMENTS:
10yr events, upcoming charity shoot, bourbon tasting…read your newsletter
COT: 7 HIM challenged themselves and got better today. Keep getting after it!

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Remembering Badger

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Thirty-five of Fort Mill’s finest gathered at Springfield Elementary to honor a brother who left us too early:  Matt Giesler, aka Badger.   Matt was originally from Wisconsin but made his home in SC with his wife Becky and his three children Brayden, Ashlyn, and Carsten.   Badger was a neighbor and friend to me, Decibel, Trucker, and Jiffy, and this morning, his fellow brothers of The Fort joined us for a brisk morning workout.  Here is what we did:

The Thang:

Senator Tressel led the pax on a short lap around the drop-off lane of Springfield Elementary before ending up in the adjacent field for COP.

All in double count cadence:

SSH x 25, IW x 25, merkin x 10, windmill x 15, mountain climber x 25, Freddie Merc x 25, hello dolly x 25, squat x 25

Line up next to the set of cones:

Round 1:  Lungewalk to 1st cone, 5 squats, continue to 2nd cone, 10 squats, continue to 3rd cone, 15 squats, run backwards to the start.

Round 2:  Bear crawl to 1st cone, 5 squats, ….., run backward to the start

Round 3:  Run to the last cone, 10 burpees, and run backward to the start

Handoff to Decibel:

Do the following exercises with a lap around the field between each:

MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK BURPEE X15
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs  X39
E2K X20 EACH SIDE
ROSALITA X25

Heals to Heaven x25

COT

Naked Man Moleskin

ST’s comments:

I was truly touched by the number of men who showed up today to honor Badger.  I know that many of the men did not know him, but it meant a lot to us to have such a large group together as we remembered Badger.    It was another reminder to me of what a special thing we have at F3 here in Fort Mill and how much my F3 brothers mean to me.

Decibel’s thoughts:
It is hard to believe that it has been 4 years since Badger went to be in heaven.  I
was blessed to spend time with him prior to his passing.  We talked about him
being saved and how important that was to him.  He let me know that his M was a
big reason he was saved but also saw my family’s reaction to losing our
daughter and son and our dependence on God at that time.  I am saying this to let
you know as Christians people watch our actions and want to make sure our
actions match our words.  I encourage every Christian brother in F3 to live out
your faith and in times of need lean on God just like Badger did in his time.
My M and I received a letter from Badger.  In that letter he mentioned F3 and the
support he and his family received after the diagnosis.  I remember him just being
in awe of all the people that were praying for him.  He was so touched by this
community that he asked that I make sure that his boys get involved in F3.  They
would have been there today, but his youngest wasn’t feeling well. To have 35
men in our community support Badger is amazing.
Badger was a man I respected to the utmost.  He was not a guy that sought
attention or glory, but he was always there when you needed him.  He loved his
family and was a loyal friend.  I am still in awe of how he bravely prepared to walk
into heaven.  It was so comforting to know he was going to see Jesus.  He told
me many times that he would take care of our babies (Elizabeth Grace and
Garrett) until we met up with him.  Badger was a great Father and I know he is
having a blast with my kids in heaven.
Let us all take this time to pour into, support, love on and encourage our F3
brothers. Then take that momentum and turn it to our families.  Then take that
momentum and pour it out on the least and the lost in our community.  Badger
knew that God had a purpose for him and that purpose was to spread the word of
God’s Grace and Love.  Let’s make that happen for him.

Prayers and Praises – as spoken during COT

Announcements:  F3 The Fort 10 year anniversary starts this week.  Check Slack for the schedule of events.

 

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Jack Webs from Hell

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WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC

THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.

Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.

MARY:
11’s – Mountain climbers to dying cockroach.

ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.

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Mack Daddy debut

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WARMUP: Mosey towards athletic entrance hill

SSH, IW, WM, Mtn Climbers, MNC all in cadence

THE THANG:
Part 1:
Progressive light pole work with CDDs, Plank Jacks, Air Squats

pole 1: 5reps each exercise, pole 2: 10reps each exercise, etc. finished at pole 5 with 25reps each exercise

Break:
After last pole, took brief pause to talk 5 core principles of F3

Mosey back to school overhang to find dry land

Part 2:
Lazy Dora 1, 2, 3
partner up-
partner 1 performs 10 merkins while partner 2 planks, switch and repeat to 100 total merkins

partner 1 performs 20 monkey humpers while partner 2 wall sits, switch and repeat to 200 total monkey humpers

partner 1 performs 30 LBCs while partner 2 holds laying 6in leg raise, switch and repeat to 300 total LBCs

MARY: Flutters, AHs, Hello Dolly to finish off

ANNOUNCEMENTS: welcome FNG Mack Daddy

10 yr anniversary stuff kicks off tomorrow for PAINtheon Games 0500

COT: Be There.

Miss you Shower Curtain. Keep getting better brother – See you soon

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S.H.O.W.E.R. C.U.R.T.A.I.N.

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WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . .
THE THANG:
S
Sleep Walkers 123 – Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . !

H
Hurricane Hoedown – Flutters 7 X 4 exercises X 6X

O
One-legged Burpee -13 on leg of choice

W
Wave of Merkins – We got to 5 around the circle

E
El Capitan – deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill.

R
Rampage – 13 finger tip dips, bear crawl down the hill, 13 sumo squats, crawl bear back up the hill, 13 regular dips, bear crawl down the hill, 13 sumo squats, crab walk back up the hill

C
Catch Me If You Can – Two partners. Partner 1 performs 10 Diamond Merkins and then sprints to catch the Partner 2, who has been running sprinting to the goal post and running back to start

U
Up downs
A mix between chopping your feet or high knees. On my signal chest hits the dirt and bounce back up and we resumed chopping or high knees.

R
Red Bull Smurf Jack
Exceptionally high-tempo cadence at 3 times the speed of a normal cadence. Did in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement.

T
Triple Check
Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.

A
Alarm Clock
Lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. Did 15.

I
Inch-Worm N’Diayes
Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. Did 8.

N
Nolan Ryan
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. Did 6.

MARY: n/a
ANNOUNCEMENTS: Read your newsletter. Labor Day 2 hour morning event at 6 am. Be there is you dare!
COT: Prayers for the injured, PAX to be leaders
MESSAGE: Focus on kindness by way of your nonverbals and your verbal talk. Especially between 3-8 pm each day when you are tired!

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‘Tis an unfortunate thing…

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WARMUP: I’m sure we did something.
THE THANG:
Run to the pull-up bars and grab a cinderblock…
BUY-IN: Bear Crawl down the hill toward the Elem School, then CrawlBear back up.
25 Pull-ups
400M run (up and down the hill twice)
25 4-ct curls
400M
25 burpees (no block)
400M
25 4-ct flutters with press
400M
onto Phase 2…

Mosey to the track with your brick…
1 lap with brick
25 overhead press
1 lap with brick
25 curls
1 lap with brick
25 overhead press
25 curls
No more laps, ran out of time…

ANNOUNCEMENTS: Read your newsletter

COT: So many thoughts about backblasts and about the process I went through on my own to write this one. One day, if you are interested, ask me and I’ll gladly share…
For now, here is the BB.

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Mercy and Grace

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Lead with disclaimer, five core principles.

COP
30 SSH IC
10 Merkins IC
Southern Gentleman, Northern Aggressor
Side Planks
Upward/Downward Dog

WEINKE
Mosey to pull up bars

5 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats
Mosey down to stop sign and back in between rounds

Run up backside of NaFo, stop at cafeteria tables
Partner DORA 1-2-3
50 Derkins, 100 Dips, 150 Step Ups

Keep moving around school to traffic circle

Football Season. Circle Up Downs.
Run Counterclockwise – drop, burpee, jump, clap. Change direction. 10 Rounds.

Mosey back to COT

MARY
LBCs, Gas Pumpers, Body Destroyers

NMM
Lately, I’ve been reading this book called the exemplary husband. The definitions of mercy and grace were given. Though the words are similar in meaning, they are very different.

Mercy means not getting what you deserve. Grace means getting what you don’t deserve.

If God gives us what we don’t deserve freely, and withholds from us what we truly deserve, how should we live our lives? What do we deserve? I can tell you, it’s not very good. Yet God lavishes his grace on us. Think about that as you carry yourself in your concentrica.

Announcements
F3 10 Year + The Final Countdown coming
Shower Curtain Meal Train is up and running.
Get you in a shield lock!!

Prayers/Praises
Our developing children and the phases they face. Let us be intentional fathers who want to love on our children to help them thrive through what they are facing.

Felt good to be back to the old stomping grounds. Thanks Kaiser for letting YHC jump in on short notice.

Punch List out.

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Audible – because there are bars!

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WARMUP:
Mosey to elementary school and did the standard:
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

THE THANG:
Because there are pull up bars, we did 11’s with merkins at bottom of hill and pull ups at the top. Some finished, some didn’t. All worked for the 30min BC.

Moseyed to track for broga. It was dark, which was beneficial. Cannot, with certainty, describe how this went.

MARY: who?

ANNOUNCEMENTS:
Iron Pax Challenge, 10 year events, read your newsletter.

COT:
Stays in COT.

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I Lost Count – Just Pick A Number

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WARMUP:
SSH, Moroccan Night Clubs, Cherry Pickers,
Held a plank as we waited on Dark Helmet to join the circle of pain, then we did some merkins

THE THANG:

Picked an old IPC workout
50 Squats
40 Big Boys
30 Merkins
20 Lunges (2 count)
10 burpees
Lap around the parking lot

AMRAP till 6am

ANNOUNCEMENTS:
Final Countdown Run
9/11 workout at NaFo on Labor Day
Fort Mill Care Center Drive
Iron Pax Challenge

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Thunderstruck tire flip

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WARMUP:
– SSH
– Cherry Picker
– WM
THE THANG:
– mosey to parking lot in back of school. split PAX in 2 groups. task for one PAX (“the traveler”) was to flip large tire from one team to the other. traveler calls exercise which all other PAX will do while traveler is moving to other side. Rinse and repeat until all PAX traveled. Mosey to play ground and back to tire location. switched to lawn area for Jack Webb: 1x Merkin + 4x OH clap … all the way to 10x / 40x. Mosey back to COT
MARY:
– finish strong with some music: Thunderstruck burpees.
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held accordingly.

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