Gear WO @ The Colosseum

Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit.
WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up. Performed some SSH and a few burpees and then made sure PAX understood the exercises at each station. Explanation done, moseyed around to the back half of the loop, performed some SSH and a few burpees, explained the format, then we started to work.

THE THANG:
Partner Up. Partner 1 attends a station and performs the exercise until Partner 2 relieves him. Partner 2 runs the half loop, but before re-entering the exercise area must complete 3 burpees.
Exercises below:
Reverse Lunges w/ 20lb weighted vest
AB Wheel (had a pillow for our knees)
KB Swings w/ 40lb KB
Shoulder Swings in a low squat position w/ Hvy Rope
Russian Twists w/ 10lb weighted ball w/ handles
OverHead Squats w/ Cindy
CurltoPress w/ 45lb plate
V-Sits w/ 10lb weighted ball
Tricep Ext w/ 12lb DBs
Squats w/ 30lb Ruck
Alt. Single Arm Snatches w/ 35lb DB
OH Press Toss w/ 60lb SB
Single Arm LawnMower Pulls w/ 45lb DB ( watch your running partner and switch about half way )

MARY: NONE

ANNOUNCEMENTS: Break the Dam

COT: STK

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The Hall Charge

We honored Thomas Lee Hall this morning.

Tom was a member of Fort Mill’s National Guard, Co. G. Company G left Fort Mill to join the Old Hickory Division at Camp Sevier in Greenville during October 1917. The men knew they were on their way to World War I’s bloody western front. They departed from New York, NY on May 11, 1918. They landed in Calais, France, on May 24, 1918.
In the next three weeks, Sept. 29 to Oct. 20, the 30th Infantry Division captured 98 German officers and 3,750 enlisted men. Three German officers and 24 men of the division were taken prisoner. The Americans had 44 officers and 1,011 men killed while 113 officers and 4,823 men wounded.

The worst day of the war for the Fort Mill men was Oct. 8,1918, in Monbrehain, France. Company G started the day with 185 men and at the end there were 37 who were not wounded. That was the day Sgt. Tom Hall was killed in action.

Hall’s commanding officer described his actions this way: “Sgt. Hall succeeded in knocking out several hostile machine gun posts.
“On one occasion while advancing his platoon, German machine guns were interfering seriously with the advance of his men. Sgt. Hall discovered the Germans in a nearby shell hold. Not willing to sacrifice his men, he advanced alone and wiped out five German soldiers with his bayonet. Later that day, while advancing on another machine gun post, Hall was mortally wounded by machine gun fire. His skill of leadership and his conduct in the face of danger won the admiration of all ranks.”The Medal of Honor was awarded posthumously and accepted by his father in a special ceremony in Fort Mill’s Confederate Park July 20, 1919. In July 1922, Lee Hall accepted two more awards in honor of his son.

WARMUP: Moseyed from COT to and around playground loop and rear parking lot at Sugar Creek Elementary. Performed various exercises at the bottom of the hill and then moseyed to the pullup bars to pick up Cindy.

THE THANG:
AMRAP – AsManyRoundsAsPossible

Start to mosey down the hill until you hit the 2nd tree on your left, bear crawl down the hill from that tree to the 2nd tree from last on your left, then run around the playground loop and the rear parking lot making your way back to the hill, bear crawl up the hill between the same 2 trees, continue to run to the pullup bars to complete the following exercises:
8 Pullups – died on Oct 8th
8 Lunges w/Cindy ea leg – born on Jan 8th
25 Cindy Swings – Age at death
5 Cindy Snatches – # of enemy soldiers Tom neutralized alone

That was 1 round, all PAX finished at various points in round #4.

MARY: NONE

ANNOUNCEMENTS: Break the Dam

COT: STK

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Don’t Stop

WARMUP: We warmed up.

THE THANG: Headed to the light poles al did something similar to a suicide.

Repeat each exercise at each light pole going and coming back.

20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers

MARY: 15 burpees! Go!

COT:

Thanks to everyone who posted and put in some sweat equity.

Prayers for all those mentioned.

Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.

My verse for the day to meditate on is…

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

With that, The Thrill is gone!

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Moderate +

WARMUP:
– Windmill
– Side straddle hop
– Cherri picker
THE THANG:
1. DORA – Almost
1. 40 Burpees
2. 60 Merkins
3. 80 Squats
4. 100 LBCs
5. 120 Side Straddle Hop
1. 3 pain station – 5, 10, 15, 10 reps
1. Station 1
1. Mountain Climbers
2. Squat Jumps
3. Flutter Kits
1. Station 2
1. Side Straddle Hop
2. Donkey Kicks
3. Penguine
1. Station 3
1. Merkins
2. Plank Jacks
3. Should Taps
1. We explained the core principles and Mission of F3 during the workout
MARY:
ANNOUNCEMENTS:
– Break the Dam Jan 31st
– 8 Blocker
COT:

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Crossroads Between 2025 and 2026

10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis)
WARMUP: Nah
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Crossroads workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4), and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.
MARY: almost 2 minutes worth
ANNOUNCEMENTS:
LAST MINNOW POND WORKOUT! Will be rebranded as Block Party, but will still be at same location, same day of the week, same time, and same format (running w pain stations). I will still be site Q.
COT:
Happy New Year! Went around the COT, asked everyone 1. what were they most thankful for in 2025; 2. What about 2025 that they were glad it is over and gone; and 3. What are they looking forward to in 2026. A lot of great candor in the COT regarding this. THIS is what the COT is all about!

Take what you are getting out of F3, how it has helped make you better in whatever ways, and try your best to pay it forward and spread it. Take the positive ripple effects it has had in your life and continue to make more positive ripple effects, eventually all those ripples will cover oceans. Someone may see what you are doing, how you are becoming a better person, and may want a part of that for themselves. If you can EH them into F3, great, but at the least be a positive impact on them. It may be all they need to push themselves out of their situations and into something better.

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End of year split

Four posted at the last RoF for 2025.
Ruby Slippers started us off with a warmup mosey run with side shuffles and cariocas.
Then to the pull up bars for pick-your-poison: do 50 reps total of either pull-ups or manmakers (i.e. 30 pull ups and then 20 manmakers).
Then did a quadzilla: run down the hill and nur back up; repeat for 4x.

Harry Caray took over with some toy soldiers and then to the football field for:
Bear vs Crab soccer (two pax could only bear crawl, other two could only do crab walk). We swapped bear/crab too.
Clothespin tag: get 4 pins, and pax earned additional pins by correctly answering F3 questions (credo, mission, core principles etc). Then we played tag.
Ended with slam ball (15 lbs) mary: pax on their six and toss slam ball to eachother (be nice and call their name before tossing), pax did sit ups with ball before tossing.
Fini.
COT

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Mucho Chesto

It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off.

Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins.

Mosey over to a large set of stairs for some Jack Webs. 1 burpee 4 merkins to 10 burpees 40 merkins. In between each set we ran the stairs. It was glorious

Over to an unused parking lot for a quick Dora. 50 squats, 50 leg lifts, 50 CDDs. Parter two ran.

Ran to the next parking lot for lunges.

Back to COT for announcements, prayers and praises.

Jwow

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Movie Trivia

Killed a minute or two for warm ups waiting for Boogie to arrive, he was still late and found us at the elementary bus drop off.

Do the exercise, ask the Question If correct run a lap, if incorrect, 5 Burpees then run a lap.
· In what city does the Polar Express pick up the Hero Boy?”
– Grand Rapid MI – 10 SSHs (IC)
· In “A Christmas Story,” which department store has the item in its window that Ralphie wants?
– Higbee’s – 10 Monkey Humpers (IC)
· Where is the McCallister family planning to spend Christmas in the original Home Alone
– Paris – 10 Moroccan Night Clubs (IC)
· What is the name of the dog in “How the Grinch Stole Christmas?”
– Max – 10 Low Slow Squats (IC)
· In “ELF” what department store does Buddy work in (before getting fired)?
– Gimbels – 10 Merkins (IC)
· In “Jingle All the Way,” what is the name of the action figure that the father is desperately trying to obtain?
– Turbo Man – 10 Mak Tar Jai (IC) – up downs/plank
· What are the neighbor’s names in “National Lampoon’s Christmas Vacation?”
– Margo and Todd – 10 American Hammers (IC)
· What color is the ornament Charlie Brown puts on his tree?
– Red – 10 Hand-Release Merkins (IC)
· What is the name of the head elf in “The Santa Clause?”
– Bernard – 10 Smurf Jacks (IC)
· In “A Christmas Story” what happens to Ralphie’s little brother Randy”? (multiple choice) Wear a bunny costume; Tongue stuck to a frozen pole; Falls in the snow and can’t get up? Mouth washed out with soap?
– He Falls in the Snow – 20 Calf Raises
· In the movie, “Fred Claus”, Santa’s bitter older brother was played by? (multiple choice) Vince Vaughn; Bradley Cooper; Owen Wilson, or Bill Murray?
– Vince Vaughn – 10 Wide Arm Merkins (IC)
· What’s the name of the town It’s a Wonderful Life takes place in
– Bedford Falls – 10 Jump Squats (IC)
· In, “Home Alone”, what was the name of the traveling polka band Kevin’s mom travels with?
– The Kenosha Kickers – 10 Carolina Dry Docks (IC)
· In the movie “Elf” what does Buddy make on the Etch a Sketch that is displayed in the store?
– Mona Lisa – 10 Singlet Merkins (6 count: Mak Tar Jai + merkin)
· Twice in “Die Hard,” Sgt. Al Powell sings a Christmas-related song to himself. What’s the song?
– “Let it Snow” – 5 Burpees
· In “Christmas Vacation”, how many lights were on the Griswold house? (multiple choice) 10,000, 25,000, 50,000, or 75,000
– 25,000 – 10 Hello Dolly’s (IC)
· In “Home Alone”, where does Kevin’s family go for Christmas?
– Paris – 10 Reverse Crunches (IC)
· In “The Santa Claus”, how does Scott Calvin become Santa?
– Previous Santa fell off the roof – 10 Flutters (IC)
· What’s the name of the young girl who befriends Frosty in the classic TV movie Frosty the Snowman
– Karen – 10 Box Cutters (IC)
· What city did Miracle on 34th Street take place? (multiple choice) Boston, New York, Chicago or New Jersey
– New York – 10 Alternating Shoulder Taps (IC)
· What is the name of the opening song in The Nightmare Before Christmas
– This is Halloween – 10 LBCs (IC)
· In the Nightmare Before Christmas, what does Jack call Santa Claus
– Sandy Claws – 10 Freddy Mercury’s (IC)
· In “Christmas Vacation” what is the final spoken line? (multiple choice) “Where is Eddie?”; “Merry Christmas, kiddo”; “And to all a good night”; “I did it”
– I did it – 10 Bobby Hurleys
· In “Christmas Story”, what is the name of Ralphie’s Father?
– The Old Man – 10 Plank Jacks (IC)
· What type of animal blocks the Polar Express on its way to the North Pole?
Caribou – 10 Curtsey Lunges (each leg)

We got most wrong, but are stronger for it.
Some COT was done per requirements.

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Boxing Day ?

WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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Eve of the Lord’s birth – convergence

WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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