Tag: Senator Tressel

No Run Broga

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Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Halloween is near

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WARMUP: COP – mosey past F45 to parking lot left of complex

Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers

THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.

Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors

Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45

Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees

Mosey to COT

MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle

Thank you, Peach Stand. Always an honor.
:eye:
‘Clops

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11s and Hills

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WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM:
– 15 SSH
– 10 windmills
– 15 imperial walkers
– 20 MNC
– 10 ground produce pickers
THE THANG:
11s x 2 w Hill Repeats
Mosey around to Old Farm Rd to the east of Harris Teeter. Some of us remember when it was only an old farm on that road, before all the development. There is a nice little hill there. two rounds of 11s with hill repeats between the two exercise points.
Round 1: Merkins at the top, squats at the bottom
Round 2: CDDs at the top, 2ct lunges at the bottom
That took alot of the time. 38 special was a beast!!
We had just enough time to get to the Harris Teeter wall and do some wall sits while we took turns running out and going a couple burpees. Then back to COT.
MARY: None
ANNOUNCEMENTS: Alot going on in The Fort. Read your newsletter and GET INVOLVED.
COT: Alot of P&P were lifted up
Thanks for the opportunity to lead.
-NASA

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Old school at the Fort

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The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it inception in 2012, this AO stands as the cornerstone for the culture, fellowship and brotherhood for our region.

YHC was excited to be asked to Q and while I had to navigate some calendar issues, it was an opportunity not to be missed.

In preparation for the Q, it was an easy decision to reach out to my Shieldlock brother, DD, to co-Q with me. He and I had been traveling this week and a beat down with some fellowship was just what the doctor ordered to remedy that jet lag.

WARMUP:
Sprint to Sweet Baby Jesus church located in downtown Fort Mill
SSH x 20
5 burpees
IW x 15
4 burpees
Windmills x 10
3 burpees
Squats x 15
2 burpees
Merkins x 10
1 burpees

THE THANG:
Step work at the church x 3
Mix in between
CDD x 10
Lunges x 10
Monkey humpers x 10

Partner Dora around the church
100 Merkins
200 Squats
300 LBCs

Hand off to DD

Run to gas station
10 burpees

Run to scarecrow hill
Bear crawl up the hill
10 burpees

Run to Massey
Run up Massey
10 burpees

Run to Close Bldg hill
Bear crawl up hill
10 burpees

Run to WEP
Run up WEP hill
10 burpees

Run to COT

ANNOUNCEMENTS:

Read the newsletter

COT:

DD discussed the “mountains” in our life and the perseverance to overcome them.

YHC discussed seeing your M as a child of God and them as a blessing

Lots of items shared during COT including prayers and praises.

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The Kickoff of the Funhouse Farewell Tour

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WARMUP:
I am certain we warmed up.

THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…

Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.

<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.

That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Smells like Teen Spirit. Wait, no, it smells like Golden Corral

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WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Windmill
Cherry Picker
Peter Parker
THE THANG:
Millenial workout
Do 100 reps of an exercise, 10 exercises total.
After each exercise, run 100m lap
1.) Burpees (these were fun!)
2.) SSH
3.) Calf Raises
4.) LBC
5.) Merkins
6.) Mtn Climbers
7.) Lunges
8.) Flutters
9.) Squats
10.) Dying Cockroach

MARY: no Mary
ANNOUNCEMENTS: Golf Outing Oct 28th
COT: prayers for WNC

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Bank Run

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WARMUP: N/A
THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end and do all three exercises. If still done early, hit State Street for all 3 again.
MARY: N/A
ANNOUNCEMENTS: Read Your Newsletter
COT: Praise and Prayer-o-Rama round the circle

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Ladder Burpee Fest

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 hillbilly walkers
– 10 low slow squats
Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in cadence, mosey
THE THANG:
Mosey to the parking lot, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees
MARY: walk around the park
ANNOUNCEMENTS:
COT:

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Four Cowboys in the Gloom

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Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot for COP

THE THANG:
COP:
SSH x 20, Windmill x 10, Cherry Picker x 10, IW x 10/HW x 10, Merkin x 10/hold/Right-left arm and leg high hold/6″ hold. Low slow squat x 20. Mosey to the soccer field in front

Modified ST 400:
Round 1: Merkin x 15, Freddie Merc x 15, Squat x 15, Burpee x 15, lap around the soccer field.
Round 2: Diamond x 15, Flutter x 15, Alternate lung x 15, Burpee x 15, lap
Round 3: Wide arm x 15, Box Cutter x 15, Sumo squat x 15, Burpee x 15, lap
Round 4: Alt L/R merkin x 16, Hello Dolly x 15, Monkee Humper x 15, Burpee x 15, lap
Round 5: Hand release x 15, American Hammer x 15, Calf raise x 15, Burpee x 15, lap

MARY:
Circle up for mini-ABLAB
Boat and Canoe (5 extended holds)
Superman x 3

ANNOUNCEMENTS: F3 golf tourney in October, Bourbon tasting in Nov, Xmas party in Dec (read your newsletter)
COT: Prayers for all those affected by Hurricanes Helene and Milton.

We had a good crew today and the cool temps were a welcome start to the morning. I’ve done this workout enough times that I can do it on-the-fly with no planning. Normally it’s 20 reps of everything, but I had a long, physical day yesterday and decided to scale it back. Five rounds of 20 burpees scared me a little, but I’m confident the Pax could have pushed through it if they had to. This morning, we hit all the main muscle groups, the weather was perfect, and the Pax put in the hard work. It’s always a pleasure to be with the fine men of F3.

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The Unadvertised Q

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WARMUP: Quick Mozy then windmills, mountain climbers, Moroccan night clubs
THE THANG: Mozy to now closed dental office and Pax did an incline plank in a row while each member took turns running ~20 yards out for three merkins. Rinse and repeat with incline plank and dip position.
Mozy to fountain by the apartments for 7s on the pendulum. Run up to the fire department for 6 burpees then run down and up the other side for 1 big boy sit up. Every time reach the mid point, stop for 10 plank jacks. Continue from 7/1, 6/2, 5/3 etc until reach 1/6.
Mozy back to the dental office and pick out a rock from the dry creek. Exercises included flutters with a press, squat thrusts, curls, overhead carry and back to Dogtopia, clockwise and counterclockwise arm circles. Mozy to COT.
MARY: included
ANNOUNCEMENTS: Bourbon tasting, Xmas party, golf event
COT: Prayers for hurricane victims and those to be impacted by Milton in FL. Family and work

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