WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP:
Ran up to top of parking lot and snaked back down doing the following exercises
High knees
But kickers
Side shuffle (both sides)
Karaoke (both sides)
Toy soldiers
Duck walk
Stopped at bottom for
SSH
Windmill
A few additional hamstring stretches
THE THANG:
Moved over to the pull up bars or also known as the pantry for the following:
5 pull ups
10 merkins
15 squats
20 LBCs
25 calf raises
Run to bottom of hill and back, wait on 6
Next round grab Cindy
5 man makers
10 Tricep extensions
15 curls
20 bent over rows
25 swings
Run to bottom and back, wait on 6
We repeated both sets 4 times
Deadlift or good mornings according to Dark Helmet with Cindy – 10
10 overhead press
Repeat 3 rounds
Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:
After the disclaimer, we began our journey around town. First stop, the pharmacy for some warm-ups (SSHs, Imperial Walkers, Fast Windmills, Merkins, Peter Parker, Parker Peters). Next Stop, the former location known as Hardees. Partner exercises: Elevated merkins, feet on back of partner in plank position. Second set, planking partner elbows on ground.
Next stop, Post Office. Lineman push – partner 1 pushes partner 2, flipflop.
Next stop, Unity Church. Partner wheel barrow to the stairs of the church, each rest break 5 merkins. flipflop. mosey to Footloose parking lot. One partner started the bear crawl to the end of the parking lot. Partner 2 ran to the end and back to take over for partner 1. Both finished at the end of the parking lot. Next , we moseyed to the bottom Williamson St. All you got to the top of the hill. Once all made it up the hill, I took a minute to talk about how I get ready for the day. Take a shower after the workout (good hygiene). I look into the mirror and repeat these word “I am going to do great things today.” Sounds a little silly, but we need men ready to lead in our communities..do great things.
ok, back to the workout..on our way back to COT, we stopped by the Print Shop for a pitcher of pull-ups. Back to COT for a few minutes of Mary.
Great job Guys!
WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.
Round 2 was on the other side of the school on the basketball court running back and forth on the court.
25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.
Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed
WARMUP: Several dynamic stretches, including motivators
THE THANG: Hill #1 – Jacob’s Ladder – Burpees x7; Hill #2 – Wall – Muscle-ups & Derkins; Hill #3 – S White St Hill – Bear Crawls x 4; Hill #4 – Massey St – Big Boys x 70 (45 + 45); Hill #5 – Main Street – 70 Squats; Hill #6 – Print Shop – 7 Merkins, 7 Dips, 7 Pull-ups; Hill #7 – COT – Fire Drill-ish x1.
MARY: See Hill #4
ANNOUNCEMENTS: D2D Bar, Bethel Men’s Shelter
COT: Yes
WARMUP: SSH, Low Slow Squats, IW, HW, Cherry Pickers, Wind Mills
THE THANG: quick reps round Fort Mill Elementary. Goal is to always be moving. dips, Derkins, Merkins, big, boys, squats, LBC’s, lunges, flutters.
Dora- 100 sets of merkins, LBCS, Squats, Carolina dry docks. Mosey 200yds in between.
MARY: Abbs
ANNOUNCEMENTS:
COT:
WARMUP: Side straddle hops in cadence to 20, Imperial Walker in cadence to 20, Abe Vigota (slow old man windmill in cadence to 20.
THE THANG: On the X :
Each line 12,3,6,9 o’clock gets 5 hand release merkins at the end of each rotation you go all the way around on hands to next quadrant line once you are there get on your feet and jog in place until all PAX done
Rotation1
Q1: Shoulders : All exercises to 15 in cadence
Baby arm circles front
Baby arm circles back
Moracan night club
Overhead arm clap
Carolina dry docks 15 OYO then do Merkin circle 12, 3,6, 9 o’clock position hand walking to each jog in place when done.
Lap around the parking lot Indian Run last the whole way
Q2: Legs : All exercises to 15 in cadence
Alternating side squats
Blart: riding your motorcycle hands on handle bars sway forward left right then back
Cracker jacks= side straddle hops in squat position
Single leg RDL 15 per leg
Bolt 45’s half way down from standing, all the way down from halfway then 15 full squats
Q3: Abs
Plank 30 seconds
Side plank 30 seconds
Knalp 30 seconds
American Hammer 15 4 count
Box cutter 15
Gas pumper 15 OYO
Mosey back to COT
MARY:Two minutes all the way up 30 seconds halfway 30 seconds all the way without touching ground 10 then all the way up 10 repeat until time
ANNOUNCEMENTS: D2D final push, Mint Hill CSAUP @Goose will post details
COT: Shout out to all the Men of F3 who have kept coming out into the gloom and have not only kept this thing up for over a decade but have grown F3 through there witnessing in there spheres of influence. It has been more than a blessing to so many!!
There was a steady, light mist that was more annoying than anything else. With Johnny Cash playing as everyone pulled into NaFo, the chatter began and it never, ever stopped. YHC was fine with it since it was my first Q in many moons, and I exceeded my own expectations by remembering how to call in cadence.
I will fail miserably trying to recount all of the stories that were told, but perhaps I could list some of the many subjects:
Johnny Cash & June Carter
King Soloman
Taylor Swift
Jezebel
White Snake
Nate Bergatze
Clint Eastwood, his movies and his quotes
The 6th Sense
The comedic relief was welcomed with the steady light mist beating down on us. And we still got our work in.
WARMUP:
Mosey around parking lot
• 20 SSH IC
• 10 Windmills IC
• 10 LSS IC
• 10 MNCs IC
• Yoga – 4 rounds each side
o Chaturunga
o Warrior 1
o Skier / Humble Warrior
o Warrior 1
THE THANG
Mosey to Pull Up Bars
• Partner up – 3 rounds of 7 pull ups and wall sits
Mosey to football field.
• Figure 8 with 6 stations (2 at goal line, 2 at midfield, 2 at goal line). Movement will be run, nur or shuffle always facing the red clock.
o 15 Merkins
o 15 Big Boys Mountain Climbers
o 15 Overhead Claps
o 15 Squats
o 15 Flying Squirrels
o 15 Freddie Mercury Hillbilly Walkers
MARY:
IT band stretches
ANNOUNCEMENTS: D2D10K this weekend, Trash pickup next weekend, Bethel Shelter 2/1, Pints & Padres on 2/6
COT: Stays in Cot