Happy 247th Birthday to The United States Marine Corps

2022-11-10Leave a comment

QIC: backdraft
When: 2022-11-10
Pax: Backdraft, Beaker, Grout, HarryCarry, Jump Shot, Mainframe, Poppins, Rebound, Senator Tressel, Spectre, Straight Up
Posted In: The Ranch

WARMUP: multiple dynamic movement to include side huff legs, butt kickers, kareoke, windmills, little baby arm circles, shoulder presses, Peter parkers, Parker peters.
THE THANG: 17- burpees, 75- SSHs
30 merkins, 30 squats, 30 lbcs. Mosey to next spot 30,30,30 upper, lower and core for each. We made a total of 8 stops with 20:pull ups at the half way point. At the 9th stop we did 7 merkins, 7 squats, and 7 burpees. Final total came to 247 upper body reps, 247 lower body reps and 247 core reps. This is to celebrate the 247th birthday of my beloved Marine Corps. I joined when I was 18 and not sure where in life I needed to be. Thankfully my wonderful Heavenly Father did.
MARY:
ANNOUNCEMENTS: clay shooting for tomorrow has been canceled due to weather, bbq tasting is still on, blood drive and thanksgiving collection link in newsletter.
COT:prayers for beaker traveling, shower curtain shoulder surgery, unspoken prayers we all have.

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pendulum of pain

2022-11-08Leave a comment

QIC: Mark Nestel
When: 2022-11-08
Pax: Agassi, fishstix, Huffy, Mark Nestel, Masterpiece, Senator Tressel, Slow Jams, Twister, Über (Rhett Trease), Vila
Posted In: colosseum

WARMUP: SSH, Merkins, Squats, Moroccan Night Clubs
THE THANG: Mosey to the fountain, 5 Burpees at the bottom, 10 merkins and 10 LBCs at tops. 4 rounds
Mosey to the back of the repair shop. Step ups, Derkins, Dips, Erkins.
Mosey to CVS. Partner up, one ran around the building, second did the exercises until partner returns. merkins, Hello Dollies, Big Boys, Calf Raises.

Welcome FNG Vila

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Sharknado Again?

2022-11-06Leave a comment

QIC: Stang
When: 2022-11-01
Pax: Barkley, Bonsai, Cheddah, Cyclops, Dojo, Grinder, Incoming, Joe Lyons (F3 Long Duck), NakedAndAfraid, RollOff, Senator Tressel, Shower Curtain, Stang, Straight Up, Trucker
Posted In: colosseum

WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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Zima Miles

2022-11-05Leave a comment

QIC: JWOW
When: 2022-11-05
Pax: Cyclops, fishstix, JWOW, Killa Beez, Mainframe, Senator Tressel, Shady, skipper, Über (Rhett Trease)
Posted In: Alcatraz

It was dark. It was dank. Visibility was low, but the pain was high. After giving an overly thorough disclaimer, collecting everyone’s social security number, and signing a waiver, we were off for a quick mosey around the park.

Warmup:
SS Hops
Tappy Taps
Windmills
Moroccan Night Clubs
Polish Mating Dance (Goofball)
Stretching

The Thang 1:
7’s on the walking path. Merkins on top of the hill (not Chip Hill) and Squats at the bottom of the hill (again not Chip Hill). Mode of transportation was running.

Mosey over to the parking lot.
LBC’s
Dying Cockroaches 🪳
Big Boy Sit-ups
American Hammers

Mosey over to the grass field for a Jack Webb. It was 1 lap around the field and 4 v-ups. We did a total of 10 laps and 220 v-ups. It was glorious.

Back to COT for stretching, announcements, prayers/praises. There was a meeting of the Bob’s at the Tega Cay Deli afterwards for some deep discussions over coffee.

JWow out.

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Coupons special toys

2022-11-03Leave a comment

QIC: Vuvuzela
When: 2022-11-03
Pax: Band Camp, Grout, HarryCarry, JWOW, Poppins, Sasquatch, Senator Tressel, Straight Up, Vuvuzela
Posted In: The Ranch

WARMUP: Mosey to parking lot next to AO and circle up for:
Merkins
SSH
Mosey behind the elementary school and cicle up for:
Imperial Walker
HB walker
Mosey behind the middle school and circle up for:
Mt Climber
Plank Jacks
Mosey to the other side of the middle school and circle up for:
10 Burpees OYO
Mosey to the front door of the middle school.

THE THANG: 10 stations with different types of toys. Each PAX choose a station. Do exercise for 2 minutes until the timer is done. Then run a lap around the parking lot in front of the school. Then when PAX come back choose a different toy to play for the next 2 minutes, rinse a repeat.
ST1: triceps extension with bar bell
ST2: squats with cinder block
ST3: KB swings
ST4: core roller
ST5: Curls using elastic straps attached to balance ball
ST6: Jump Rope
ST7: Chest press with 25lb disk
ST8: Butterflies with 2 small barbells
ST9: Overhead press with 40lb elastic strap
ST10: Ball Weight slams
All the PAX were able to complete at least 8 exercises and 8 laps around the parking lot.
Used background classic rock music while we completed the whole routine.

MARY: Grab all the toys and fast walk it to COT.

ANNOUNCEMENTS: All the different D2D found raisers coming up in he next few weeks. Thanksgiving convergence. FIFA WC bracket fantasy futbol.

COT: prayers for traveling, prayers for families.

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T E Y H R D A

2022-11-02Leave a comment

QIC: Assassin
When: 2022-10-22
Pax: Anchorman, Assassin, Barry Manilow, Bitcoin, Bowzer, crab_cakes, Dojo, Fogerty, Iron Clad, Nuke, oldbay, Peabody, Senator Tressel, Short Sale, SugarBug, Tater, Twister, Uhaul
Posted In: the yard

17 enjoyed my Q at the yard on Saturday Oct 22.

We stretched a bit at the beginning and then moseyed to start a Thang from a weinke I had done at the Yard three years ago.

Paired up

We ran to the back driveway and at each light pole was an assignment. Each pole had one letter of THEYARD, except for the excitement that the letters were out of order. You had to Jog to find the next letter. Lots of grumble.

T
Donkey kicks (10)
Merkins (10)

E
LBC (25)
Dying Cockroaches (25)

Y
Mountain climbers (25)
Grave diggers (20)

H
SSH (25)
Burpees (5)

R
Box cutters (15)
Burpees ( 5…yes more burpees)

D
Bobby Hurley’s (10)
Hello Dolly’s (20)

A
Squats (30)
Lunges (15 ea)

Overall I would say it was a big hit and everyone loved my Q. I’m sure I’ll be asked to Q again in the near future.

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Just What the Doctor Ordered

2022-10-29Leave a comment

QIC: Senator Tressel
When: 2022-10-29
Pax: Anchorman, Assassin, Barry Manilow, Bitcoin, Boogie Down, Bowser, Cakeboss, Dojo, Fogerty, HarryCarry, Ironclad, Mr Clean, Peabody, Senator Tressel, Tater, Twister, Uhaul, White Lightning
Posted In: the yard

WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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Just What The Doctor Ordered

2022-10-29Leave a comment

QIC: Senator Tressel
When: 2022-10-29
Pax: Anchorman, Assassin, Barry Manilow, Bitcoin, Boogie Down, Bowser, Cakeboss, Dojo, Fogerty, HarryCarry, Ironclad, Mr Clean, Peabody, Senator Tressel, Tater, Twister, Uhaul, White Lightning
Posted In: 1st f