Tag: skipper

“The Hip Thing” By Airborne

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WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.

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Locking Shields

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WARMUP: stretching, mosey, and sprints
THE THANG: monkey humpers, Carolina dry docks, step ups, irkins, calf raises, wall sits, bear crawls, sprints, curls
MARY: 5 minutes of married with multiple call outs
ANNOUNCEMENTS: HIM camp, 4th of July convergence
COT: prayers and praises by all pax

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Spiderman Loop, without all the Spiderman crap

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WARMUP: Pledge of Allegiance
THE THANG: Spiderman Loop. Up Main, right on Tom Hall, right at Town Hall, right at top of hill at LOom. Stop at Town Hall to max Merkins, stop at Print Shop for 10 Pull Ups.
MARY: None that I can remember
ANNOUNCEMENTS: Click Bait has something awesome going on the weekend of August 11.
COT: Prayers for healing.

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Avoid the Joker

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WARMUP: run, stretch, etc
THE THANG: deck of cards
Spade ♠️ = squats
Heart ❤️ = merkins
Diamond ♦️ = dips
Club = step ups
Jack = 10 burpees
Queen = 25 LBCs
King 👑 = bear crawl around circle
Ace = player choice
Joker = Slapshot Says!!!!!
MARY: no we ran out of time
ANNOUNCEMENTS: HIM camp
COT: Fishsticks won poker with 3 of a kind (thanks to pulling two joker wild cards)

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All about Mark’s Ass

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This morning started innocently enough. Good group of PAX showed up and as we were about to get started Change Order mentions his butt was sore from all the squats and lunges yesterday. So we mosey over to behind the tire shop to warm up. He immediately says he’s not sure he can do step ups on the wall so we start with windmills…then do step-ups. It all pretty much went downhill from here. Series of exercises using the wall: windmills, step-ups, SSHs, derkins, squats, inkerins, mtn climbers, more step-ups, overhead claps. From there mosey to the far end behind the center, past the ever-ripe dumpsters, for some shredder sets.

First set – 10 hand release merkins, 9 mtn climbers, 8 hr merkins, 7 mtn climbers…..down to 1 mtn climber then finish with 10 hr merkins.
2nd set – Legs, more Change Order mumblechatter: 10 squats, 9 lunges, 8 squats…..1 lunge then 10 squats.
3rd set – 10 hello dollies, 9 freddie mercs, 8 hello dollies….1 freddie merc then 10 hello dollies. Keep feet off ground for entire sequence.

Mosey up to parking lot in front of church. Series of cards on far end of lot. Each card has a group exercise and a hold exercise. While 1 PAX runs to get card, rest of PAX do the hold exercise. Then when PAX returns we do the group exercise. Group exercises were 10 burpees, 15 diamond merkins, 15 jump squats, etc while hold exercises were plank punches, squats, SSHs, etc. However it worked out the first couple of cards were mostly leg exercises so Change Order was really happy to talk about his ass soreness some more. Finished a round of this and then moseyed back to COT for a few abs. A little light on the miles today but we got in everything else. Thanks for the opportunity to lead today Slow Jams!

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Merkin Tuesday

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THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
 Step ups 20
 Erkins 25
 In/out abs 25
 One leg squats standing on wall 15
 Derkins 25
Go to HT parking lot
 Pair up – one pax does pull ups on cart  
 corrals while other does merkins 50/200

Mosey to church
 25 Squats OYO – run to circle, bear crawl around, head back to benches
 15 Step ups (each leg)
 20 more Derkins
 15 hello dollies
 
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)

10 Freddie Mercuries IC

2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers

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Walls of Life

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WARMUP: Mosey to the Walgreens parking lot. Did some MNC, HBW, PP, Plank, MC and Down/Up dog.
THE THANG: 1st wall at Walgreens with sits and off the wall 3 merkins. then, balls to the wall with 3 merkins. Repeat. Run to the Dunkin parking lot to use the pillars to repeat the same work but added wall mekins. Run to the new Tire company for more wall work and worked in some burpees. For fun, we completed a Jackweb on a grassy knoll. Ran to the old YMCA to repeat wall work and finally to Harris Teater for final wall work. Ran back to COT.
MARY: none
ANNOUNCEMENTS: F3 dads tomorrow
COT: Prayers for travel mercies, a mothers health, good life, family stress and praise for new jobs and better health!

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Simplicity is not always easy

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WARMUP:
– SSH x20
– Imperial Walkers x10
– Windmills x10

THE THANG:
Simple….loop around Fort Mill with 6 pain stations.
– Improper Pig = Merkins x20
– Fort Mill Animal Hospital = Diamond Merkins x20
– Fort Mill Town Hall = Wide Arm Merkins x20
– Fort Mill Baptist Church = Xs & Os x20
– Jacked up parking lot at the hill = LBC x20
– Print Shop Parking Lot = Side LBC x20 each side

ANNOUNCEMENTS:
– Click Bait HIM Camp – See newsletter for details.

Thank you Funhouse for the opportunity to Q at one of the strongest AOs in the region!

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Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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