Never Ending Mile Version 2

WARMUP:
Ran over to middle school drop off loop
SSH
Windmill
Stretching
Moroccan night club
Little baby arm circles

THE THANG:
About 3 years ago I Q’d this workout and it was terrible. So I decided to bring it back since this was the same AO. Spider-Man was already predicting this was going to happen and he showed anyway. I believe he enjoyed it, but still complained. Senator was King, but the longest mile is still undefeated.

Do one lap each exercise (1/4 mile)
Bear crawl
Crab walk
Lunge walk
Run

Everyone finished bear crawl and lunge walk. Some finished the run, but no one was able to complete the crab walk lap.

MARY:
Few minutes of stretching once we got back to COT

ANNOUNCEMENTS:
COT:

TClap |
0

8.14.23 at The Badger

In the gloomy morning of August 14, 2023, 10 PAX descended upon the Honey Badger to put in work.

Started off with a timed 2-mile run. Finished that up, did some Mary in waiting for the six.

Headed over to the pull up bars for the main event.

Bradley

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest

Work was put in by all. Saw Dust – thanks for allowing YHC to lead.

Punch List out.

TClap |
0

Green fruit with fuzz

Esso:
Merkins
Dips
Overhead Claps
Derkins
Erkins
Multiple reps

Band Camp:
Pacer Test

Shady:
10 knee ups
20 flutters
30 American hammers
40 second plank

10 Peter Parker’s
10 Parker Peters
10 Side things now called the fire hydrant

– @Barry Manilow was not parterning with @Anchorman or @CakeBoss
– @Portal found an orange sky
– @HarryCarry and @Shady want another 20 meter shot
– @SkateOrDie managed to get to the closest AO to his house, and many mornings that is enough
– @Shield and @Ruby Slippers want permission to give me candid feedback. Granted.
– @Saw Dust charges hard
– @Splinter and @Esso had a competition to see who was a bigger Clemson fan. ( @Slash would have loved it )

TClap |
0

Merlot on a Thursday

Warmup;

Mosey around the backside of the SMS to the bud loop. Stop for some SSH, Merkins, Peter Parker’s, Tappy Taps, Low Slow Squats

Keep moseying around the back access road.
Bear crawls, inch worms, broad jumps.

Mosey on the parking lot switch backs to the playground. Time for the meat and potatoes.

Weinke
Start w/Al Gore and talk shop on how long everybody has been doing F3. Wide range from two weeks to 11 years. Love this leadership development program disguised as a workout group.

Meat:

6 movement WOD with descending rep counts. It gets easier with each round.

20-15-10-5-2 Reps

Burpees
Lunge Walks
Merkins
Squats
Tricep Dips

10-8-6-4-2 Pull Ups Between Rounds

In between rounds we talked about fond memories of F3, favorite experiences, etc. A lot has happened in the gloom that few others have experienced.

8 minutes left, mosey back to COT

Mary:
In-n-Outs
WWI Sit-Ups

Time.

Announcements: Forgot. Read your newsletter

Prayers/Praises:
Double D’s MiL and Husband
Saw Dust’s Aunt
Tang’s Marriage

Thanks for the tap, Mainframe. Always good to be in the gloom with you.

Punch List out.

TClap |
0

Hang time at the Ring of Fire

WARMUP:
Goofballs
Windmills
Low slow squats
Moroccan night clubs
Overhead claps

THE THANG:
Dead hangs/planks
1 min x 2 sets
On set 2, hang as long as you can. Winner gets a prize.
It was Cohiba

2 teams
Indian run in opposite directions 2 laps
Last guy does 5 merkins then runs to front
Losing team does 10 burpees. Winning team planks
Shuffle teams and repeat

Light pole ladder
5 pull-ups
10 CDDs
15 diamond merkins
20 jump squats
25 Peter Parkers

Finisher – final 10 minutes
Dora – mode of transport is bear crawl
100 monkey humpers
200 Flutters
300 SSH

MARY:
no time

ANNOUNCEMENTS:
Newsletter

COT: Think about being the man you were created to be

TClap |
0

I Don’t Always Dance Salsa, But When I do we Boogie Down !

WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.

TClap |
0

Stuff the Bus Convergence

WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

TClap |
0

Staff Sergeant Edwardo Loredo Dedication

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Broga, and Strawberry Pickers
THE THANG:
Cheese Shredder
3 Rounds: (24) Burpees, (24) Squats, (24) Merkins, (24) Lunges, (24) Big Boy Sit Ups, and 1 lap around track
4 Rounds: (1) Carolina dry docks at Goal Line and (5) LBCs at 20 yard line. Counts increased every round by 1 for Carolina Dry Docks and by 5 for LBCs. Mode of Transportation consisted of the following:
Round 1: Bear Crawl, Round 2: Nur, Round 3: Crab Walk, Round 4: Sprint, Round 5: Mosey
MARY: (24) reps of American Hammers, Flutters, Hello Dollies, Box Cutters, and Rosalita
ANNOUNCEMENTS: HIM Camp, Stuff the Bus, and Bethel Shelter Food Service
COT: Prayers and Praises

TClap |
0

Shieldlock of PAIN

WARMUP:
Imperial Walkers, Mosey, Low Slow Squats, mosey, Maracan Night Clubs, Shoulder Presses, Hillybilly Walkers

THE THANG:
Cake Bass lead: Partner Up
#1 doing big boy situps in endzone, while
#2 bear crawls to numbered yard markers and does that number merkins
When #2 gets worn out, go tag partner to complete the merkins all they way through 50 yardline. mode of transportation back is run, out is bear crawl
Second round was same except exercise was squats and mode of transportation was lungewalk

Hand off to Pusher:
Star course beatdown
Corner 1=Mountain climbers
Center=5 burpees
Corner 2=
Center = 4 burpees
Corner 3=
Center=3 burpees
Corner 4= Merkins
Mosey to bus drop off of campus for Mary
MARY:
Side straddle hops
LBCs
Side straddle hops
Freddy’s
Side straddle hops
Hello Dolly’s
Side straddle hops
Flutters

ANNOUNCEMENTS:
Dixie has lost 20lbs since posting over 3 weeks
Next Friday 8/4 Convergence
Next Saturday 8/5 Stuff the Bus

COT:
ECC 4:12
By yourself you’re unprotected.
With a friend you can face the worst.
Can you round up a third?
A three-stranded rope isn’t easily snapped.

Luke 23:34
Jesus prayed, “Father, forgive them; they don’t know what they’re doing.”

TClap |
0

Car – dee – OH using a Ladder

WARMUP: SSH, Cherry Pickers, Merks, night clubs, LBCs Squats
Toy Soldiers
THE THANG: Cones were placed out along a long road in order to complete a ladder – adding one rep at each cone. We had 8 cones. Squats in Cadence, Merks, Bobby Hurleys
Pax moved to Middle school bus line and completed 5 rounds – BombJax was the buyin – 1 bombjack, to start and adding 1 rep each round – then make ur way down the road stopping at cones premarked with reps and exercise- 5 total stops. 5 Burps, 6 Donkey Kicks, 7 Diamond Merks, 8 Big Boys, 9 Bob Hurley, 10 LBCs
Head back to begin. Round 2-5
MARY 3 mins of Mary
ANNOUNCEMENTS: Stuff the Bus Convergence and welcome new FNG – TimeMachine (EH’d Bandcamp)
COT: yes – Prayers for health, marriage, travel, patience, and family

TClap |
0