Tag: Ruby Slippers

McHale’s Dawn Patrol 5, 10, 20, 10, 5

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WARMUP: 5 minutes:
Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees
THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys set ups, flying squirrels, LBC’s, jump squats, American hammers. Also shard my banana, Superman and swimmers.
MARY: cherry, pickers, arm, circles, and stretches
ANNOUNCEMENTS: new psych trailhead coming soon Bethelman shelter, Fort mill Care Center loan care
COT: prayers for patience, love the Colorado wildfires and Tarzan

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A slice of pie

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WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey

THE THANG:

Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down

Mosey across Ardrey to FMPD lot

Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run

Completed 5 rounds

Mosey back to flag for Mary

MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂

ANNOUNCEMENTS:
Regular Service opportunities in the fort:

#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F

Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0

COT: yes

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No Complaints, Just Work

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WARMUP:
Dark Helmet on Q for the 1st half:
A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then made it to the left side of the field to line up the light pole.

THE THANG:
5 Burpees performed on the light pole on the left side and 10 Burpees on the right side light pole.
The mode of transportation would change for each movement:
Run/Nur, Bear Crawl/Crawl Bear, Wounded Dog (terrible & humbling) x 2, Alligator Crawl.

Hand Off to Maximus:
Don't leave this spot.
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
15 Squats, 10 Reverse Lunges each leg, 15 Jump Squats, 30sec Al Gore
Sprint to the other side (light pole)
Mosey to the top of the hill and Switzer
You had to be there for the message.
Jog down to the bottom of the hill for instructions.
Sprint your tail off to the top, jog down, perform 10 merkins and do an exercise while you wait.
Repeat.
Follow instructions for sprint/job, walk instructions to the top.
To the field again.
20 V-Ups, 20 American Hammers

NMM: From Dark Helmet:
Here's what I will tell you, no one was a huge fan of the wounded dogs but the hill sprints on TCD Hill were the real crowd pleaser…total shutdown of mumblechatter and several bodily functions. We were also treated to a number of PAX sightings as we went. I recall Shady, Pauly D, Tesh and Spike making a pass through. They looked miserable. That's good training for BRR, which is at least 72% misery. The rest is a loose emulsion of running and fellowship.

MARY: Worked in throughout.
ANNOUNCEMENTS: Pints & Padres family cookout June 21 at 5:30pm at The Print Shop.
Step up and serve at The Bethel Men's Shelter.
COT: There are a lot of things going well, but there are a lot of challenges around The Fort. Don't wait for someone else to do it. Reach out to a man and share burdens. As has been said before: A burden shared is half the burden, a joy shared is twice the joy.

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The Brickyard at ROF

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Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was Cash's son until Double D showed up and let us know. What an honor to lead the workout of Cash's son's first F3 workout at the AO named after his dad. Another special moment brought to you by F3.

WARMUP: Moseyed throughout the COT parking lot while conducting various exercises. Since we had an FNG we managed to review our mission statement and 5 core principals during warmups. Now, time to get to work so I walked the PAX over to my vehicle, hit the lift gate, and asked the PAX to grab 2 bricks. Then we moseyed to the field carrying our burdens.

THE THANG:
Running with bricks:
BrickYard 400
Lap 1 – Run Straight Aways, NUR Curves, 10 BombJacks in the middle of each curve
Lap 2 – Run Lap while stopping in the middle of each curve to complete 10 Burpees
Lap 3 – Repeat of Lap 1
Lap 4 – Repeat of Lap 2

Next we introduced the FNG to a Jack Webb:
Jack Webb w/ Bricks
Ratio of 1:4 of 2 exercises, continue until rep count reaches 10:40
2 exercises were Merkins : OH Claps

To close it out we moseyed to COT to work on our Superman poses:
Superman Routine w/ Bricks– 4 different arm/leg positions held for 10 seconds per position – x2

MARY: No time

ANNOUNCEMENTS: Read your NL

COT: Normally I do not write a lot in BBs in this section but felt led to share a little from this morning's group. Our FNG was asked why he came out to an F3 workout. Fitness was mentioned as he is preparing to attend the Citadel. He then started talking about Cash and how he remembered his dad telling him over and over what a great group of men were in F3 and the positive impacts F3 had on his life. These conversations – seeds – grew until his curiosity peaked and he had to see and experience for himself what was so inspirational to his dad. Hit home this is something we need to absolutely give away! Give it away in our homes, in our extended family, to our friends, to our communities! Keep pursuing other men to join F3, keep planting those seeds. You never know when one of those seeds will take hold and start to grow, and the seed you plant might just impact those closest to you, like a son. Love ya fellas and pray yall have a blessed day.

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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Time Check Site Q!

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WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!

MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families

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Battle Buddies Reunited

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Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady took the 2nd half and ran us into some hills!

WARMUP: Short mosey around the COT parking lot, burpees OYO while YHC explained the exercises at each station located in several parking spaces in the lot.

THE THANG:
#1 – Set-up 12 stations with various equipment and exercises. All exercises targeted upper body and core. Asked the PAX to partner up. Partner1 performs exercise at the station while Parnter2 bear crawls to the middle row of parking spaces in the lot – performs 3 Kraken Burpees – then bear crawls back to Partner1. FlapJack and then move to the next station. Most teams completed 11 out of the 12 stations.

#2 – 30 minutes up, time for the 2nd half. Shady took us on a short mosey out of the COT parking lot, took a left and stopped at the 1st hill on the right. 7s were called with a combo exercise of 1 CDD + 1 Merkin at the top and jump squats at the bottom of the hill. Upon completion we moseyed to the spigot to cool off and then headed to the pullup bars. PAX were asked to hold plank while 1 PAX completed AMRAP of pullups. Once all PAX completed 1 round of pullups we moseyed to the hill on the backside of the ballfields. Ran down as a group and performed 10 walking lunges back and forth accross the street. We than ran to the top and repeated the walking lunge routine. Thank God it was time to head back to COT!

MARY: Shady led us in stretching

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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Ding Dong Done

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WARMUP: usual stuff
THE THANG: 1-min on/30-sec rest… AMRAP
Set #1 and 2 had 100 swing buy-in.
We had to shorten times on set # 3

Set 1: 
Cleans R
Squats
LBC
Clean L
Step FORWARD alt. Lunge
Simba (BBSU w/ press)
Swings (alt. 1-arm)
MOSEY
Set 2
Snatch R
Bulgarians R
Bulgarians L
Metro Crunches L
Snatch L
Metro R
Swings- w/ Squat
MOSEY
Set 3
Devil’s Halo
American Hammers
Apollo-Ohnos
Curls / Triceps (alt. Every 5-10)
Step BACK alt. Lunge
Tonya Harding (combo of Apollo-Ohno & Devils-Halo)
Swing- 1-arm Gunslinger
MOSEY

MARY: built in
ANNOUNCEMENTS: 7/4 convergence, Bethel
Further out… Civitas (RH)
COT: held

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