WARMUP:
THE THANG: 3.3 miles Kingsley>Fort Mill High> Around the 9th Grade Wing>Kingsley. (7) man-makers , squats, and Carolina Drydogs at the mid-point
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
15 SSHs
Mosey up large hill
Plank:
-Broga
10-Hillbilly Walker’s
Mosey down the hill
10-Merkins
15-Low slow squats
Mosey
Lunge Walk
Mosey
Bear Crawl
THE THANG:
Star of Pain
8 exercises perform 1min each
1 burpee move to next station
Two rounds = 16 Burpees
MARY:
Plank on church step wile 1runner goes up steps and back
Hold plank until all PAX are complete
ANNOUNCEMENTS:
Shoes for Kenya success 👏🏻🥓
Bourbon 🥃 Tasting coming up
Read newsletter
COT:
Prayers for all in path of hurricane Ian
Happy Birthday to the Fort 9/29/12
Prayers for marriages and to “get right” in order to be right for your M
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.
COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor
11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges
1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change
DORA
50-100-150
Derkins – Dips – Step Ups
Jail Break to COT
At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.
Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details
COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.
Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!
Punch List out.
The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details: The first Pax will run 3 miles and return to the starting point. The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles. Each route will be unique. If you get lost, just run 3 miles and return back to the park.
Total miles: 3+3+3 = 10 F3 math (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)
Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.
Great job by everyone this morning!
Thirty-five of Fort Mill’s finest gathered at Springfield Elementary to honor a brother who left us too early: Matt Giesler, aka Badger. Matt was originally from Wisconsin but made his home in SC with his wife Becky and his three children Brayden, Ashlyn, and Carsten. Badger was a neighbor and friend to me, Decibel, Trucker, and Jiffy, and this morning, his fellow brothers of The Fort joined us for a brisk morning workout. Here is what we did:
The Thang:
Senator Tressel led the pax on a short lap around the drop-off lane of Springfield Elementary before ending up in the adjacent field for COP.
All in double count cadence:
SSH x 25, IW x 25, merkin x 10, windmill x 15, mountain climber x 25, Freddie Merc x 25, hello dolly x 25, squat x 25
Line up next to the set of cones:
Round 1: Lungewalk to 1st cone, 5 squats, continue to 2nd cone, 10 squats, continue to 3rd cone, 15 squats, run backwards to the start.
Round 2: Bear crawl to 1st cone, 5 squats, ….., run backward to the start
Round 3: Run to the last cone, 10 burpees, and run backward to the start
Handoff to Decibel:
Do the following exercises with a lap around the field between each:
MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK BURPEE X15
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs X39
E2K X20 EACH SIDE
ROSALITA X25
Heals to Heaven x25
COT
Naked Man Moleskin
ST’s comments:
I was truly touched by the number of men who showed up today to honor Badger. I know that many of the men did not know him, but it meant a lot to us to have such a large group together as we remembered Badger. It was another reminder to me of what a special thing we have at F3 here in Fort Mill and how much my F3 brothers mean to me.
Decibel’s thoughts:
It is hard to believe that it has been 4 years since Badger went to be in heaven. I
was blessed to spend time with him prior to his passing. We talked about him
being saved and how important that was to him. He let me know that his M was a
big reason he was saved but also saw my family’s reaction to losing our
daughter and son and our dependence on God at that time. I am saying this to let
you know as Christians people watch our actions and want to make sure our
actions match our words. I encourage every Christian brother in F3 to live out
your faith and in times of need lean on God just like Badger did in his time.
My M and I received a letter from Badger. In that letter he mentioned F3 and the
support he and his family received after the diagnosis. I remember him just being
in awe of all the people that were praying for him. He was so touched by this
community that he asked that I make sure that his boys get involved in F3. They
would have been there today, but his youngest wasn’t feeling well. To have 35
men in our community support Badger is amazing.
Badger was a man I respected to the utmost. He was not a guy that sought
attention or glory, but he was always there when you needed him. He loved his
family and was a loyal friend. I am still in awe of how he bravely prepared to walk
into heaven. It was so comforting to know he was going to see Jesus. He told
me many times that he would take care of our babies (Elizabeth Grace and
Garrett) until we met up with him. Badger was a great Father and I know he is
having a blast with my kids in heaven.
Let us all take this time to pour into, support, love on and encourage our F3
brothers. Then take that momentum and turn it to our families. Then take that
momentum and pour it out on the least and the lost in our community. Badger
knew that God had a purpose for him and that purpose was to spread the word of
God’s Grace and Love. Let’s make that happen for him.
Prayers and Praises – as spoken during COT
Announcements: F3 The Fort 10 year anniversary starts this week. Check Slack for the schedule of events.
WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations
It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.
MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.
WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM
It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)
Get off my lawn!
Looks like we made it,
Barry Manilow