WARMUP: mosey to corner of Dudley and Suffolk
THE THANG: Hill repeats
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: light 1/2 mile mosey
THE THANG: 4 minute and 2 minute intervals around DBES
MARY: N/A
ANNOUNCEMENTS:
COT:
An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Short mosey run
Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)
Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.
Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.
Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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.
I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:
Warm Up
The Thang
The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:
NMM
In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.
Aye!
Italian Job
Fourteen pax attended the Second Annual Harry Carry Memorial Minnow Pond Q (SAHCMMPQ). By mandate, YHC gets to Q Minnow Pond once per year.
Brief disclaimer and launch/run to stop “A” which was the new parking spots on Ardrey St. alongside WEP near 160.
The routine was described: board of pain with pairs of exercises. Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats). I called it a mix/match routine.
Then run to stop “B” which is the big parking lot behind Pike. Get there by running this route: southwest down Ardrey to Harris, run east to Massey, then up/northeast on Massey to Pike’s big parking lot. Distance is 0.7 miles between A and B.
There is a board at point B; different pairs of exercises, but same routine, mix/match to a count of 100.
Then run back to point A following the same route. Rinse/repeat the routine. Exercise details:
Stop “A” exercises (mix/match to count of 100):
Started with: Merkins/Squats
At second visit do: Dips/Monkey Humpers
At third visit do: SSH/American Hammers
Stop “B” exercises (mix/match to count of 100):
First visit do: CCD/Bobby Hurley’s
Second visit do: Shoulder Taps/Freddie Mercuries
Third visit do: Calf Raises/ LBC’s
At 5:50 the front runners began collecting everyone on the run back to point B. We got everyone back to COT and then did the pledge of allegiance (because I forgot to start off with it).
Approximately 4 miles ran.
Fini, COT
Prayers for those effected by COVID and for schools: kids and teachers.
The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.
Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.
And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.
Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.
And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.
Aye!
Boeheim
P.S. – Still time to donate/run virtually through Sunday 2/14
9 men showed up for a cold kettlebell workout this morning at The Armory. Good news, I planned to divide the group into teams of 3 so it worked out perfectly. Since 9 / 3 = 3. 🙂
In order to get warm, we took a lap around the parking lot. Next, we did a few exercises to get ready for the main event (SSHs, Windmills, Imperial Walkers, Arm Circles, and Plank Stretches).
Next, we moseyed to the main parking lot where we formed teams of three. Dora theme, exercises were written in chalk 25 yards apart (I didn’t measure it, but it looked close). Two of the partners began the exercises while the third partner “traveled” to one of the partners. Once he reached the other partner, they switched out and partner two headed back to partner one. The mode of transportation was either a lunge walk, overhead bell carry, or the dreaded crab walk. The exercises at each stop were as follows:
Stop 1
150 KB Swings
225 Curls
300 LBCs
300 Calf Raises
Stop 2
225 Squat Thrusters
300 Uptight Rows
300 Flutters
300 Chest Presses
The reps were high, but everyone was able to get through most of it.
Great job Everyone!
7 Men got better @ The Armory & lifted heavy things frequently during a 4 Quarter Deck of Cards inspired workout.
Brief Disclaimer & Warm-up:
Mosey into IW/HW/WM/CP/LSS/MNC
The Thang:
4 Quarters of Deck of Cards-
*Hearts = Supersets of Bicep Curls & Overhead Tricep Extensions
*Diamonds = Bent over Back Rows (both sides)
*Spades = Swings
*Clubs = Squat Thrusters (Squat w/ Shoulder Press finisher)
-After each Quarter Pax took a loop around the parking lot. By the 3rd/4th Qtr the #reps were starting to add up. Proud of the PAX getting through it as our breathing & our Bells seemed to be getting heavier near the end.
Announcements:
New GEAR AO on Friday’s in Tega Cay/Christmas Party
Armory Shirt Pre-Order (Need 3 More as of 10/26)
https://f3.mudgear.com/products/f3-the-armory-pre-order-october-2020
Prayers/Praises:
Relatives in Hospital, Co-Workers, Families/Children during Halloween