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!
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.
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
WARMUP: squats with spinal rotations and hamstring lengthening; plank exercises and mix in upward<>downward dog holds
THE THANG: Rucks on, carry 1-2 bowling pins, 1 pax carrying a 20# ball; ruck ~.2 miles, circle up and perform in cadence one set of one of the following exercises [1. squat hold with arm circles holding the bowling pin; 2. lunge hold with shoulder flexion overhead holding the bowling pin; 3. lateral lunge hold with shoulder abduction (lateral flexion) holding the bowling pin; 4. plank and gravediggers while holding the bowling pin]; THEN all pax places the pin in triangle formation, takes 10 walking lunge paces away from the bowling pin triangle, one pax “bowls” the 20# ball, and the number of remaining pins equals the number of manmakers that had to be completed; strikes were rewarded with 10 merkins.
BROGA: warriors and prayer twists
ANNOUNCEMENTS: Kenya workout on Saturday
COT: We landed an FNG via a passerby while doing broga at the end. Strongly believe he (Mr. Burns) will be returning. Thanks for the Q opportunity, Sprocket!
WARMUP: Mosey big lap, then some stuff
THE THANG: Pillars O’ Pain Accumulator. Cones with exercises, then run a lap. Odd cones = Big lap. Even cones = Small lap. Accumulate. Cones:
1) 10 Burpees
2) 20 Squats
3) 15 Merkins
4) 15 Lunges each leg
5) 20 Carolina Dry docks
6) 15 Jump Squats
7) 15 Mike Tyson Merkins
8) 20 4-count Plank Jacks
9) 20 Burpees
MARY: No time
ANNOUNCEMENTS: Convergence this Saturday for Kenya. See Solo for opportunity coming to help at risk women in Rock Hill – Jumping Rope for hours it what it sounds like – Maximus and FishSticks excited to chant rymes and songs while jumping rope.
COT: Praise for men risking rejection and asking Kotters to come back out. Prayers to love our wives/M’s.
THE THANG:
National Trail Day begged for trails run. So did Pusher’s trail shoes he hadn’t used. Glorious morning in the Gloom, with lively pax and a virgin trail journey by Assassin.
For those keeping score, we covered 5.5-6 miles by cruising down 160 to horse barn Greenway entrance, right down no name trail to the service rd to Cantrell to Lake Haigler for a pause at Badger Memorial bench/tree to pay respects to loop around Lake back to Timberline trail on far side to Kingsley trail to back entrance to Kingsley taking us home.
along the way there were stops to “water” the foliage, hydrate via normal ingestion or a swim (Olaf) and plenty of mumblechatter.
COT: Message today honored Badger and Pusher together. Badger’s early passing proves we aren’t guaranteed anything. Pusher’s desire to take on trails along with many late age humans wishing they’d played the game of life more aggressively as they come to the end teaches us to #TakeMoreRisk as we live each day
WARMUP: NONE….this is Clydesdales
THE THANG: a nice 4 mile loop: Down to Spratt…..Right on Harris……Back up on Munn rd….Bonus if you want.
1st time Q for the Clydesdales…..1st time I have Q’d and didn’t do the actual workout. Opted for the Ruck option.
MARY:
ANNOUNCEMENTS: Kenya Convergence. Boss Hogg’s going away party (although he already left?)
COT: Prayers for Luca/Vuvu family. Anchorman’s new business.
This morning 11 studs went back to school with Billy Madison. Here’s what we did:
Warmup
10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)
Take a lap
The Thang
12 rounds of 12 exercises (adding new exercises each round) to simulate 12 years of school Billy had to complete.
12 American Hammers
Take a lap
12 American Hammers, 12 Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys, 12 Diamond Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys, 12 Diamond Merkins, 12 Burpees
Some guys got to the Diamond Merkins. Most guys hit two miles. All guys got smoked.
NMM
“Billy Madison” taught us to make the best of your second chances. Call the friend or family member you lost connection with. With the knowledge you have now, give that business venture a try. You’re never too old to complete the goals you had when you were younger.
Today was fun. The exercises weren’t, but the conversation was. Great energy today. I hope this was the hardest and stupidest thing you do today. If not, there’s always tomorrow. Thanks for the opportunity, Slow Jams.
WARMUP: Light Jog around the parking lot, sidestep R/L, karaoke R/L, Toy Soldiers, Nur, Bear Crawl
15x
SSH
Low Slow Squat
Imperial Walker
Moroccan Night Clubs
THE THANG:
Part I:
Progressive Ladder (String of Pearls)
Start with 5 of first exercise, run down to Dogtopia and back, Then do 5 of first, run, 10 of second, run, etc
Part II: (We should have spent more time here. Was only last 15 min)
Cubbie Cornhole
Count by 1s and 2s and split
Two play Cornhole, normal scoring
– 1 pt – bag on the board – other team does 10x Big Boy situps
– 3 pts – bog in the hole – other team does 10x CDDs
– Winners – 10x Burpees
– Losers – 10x Kraken burpees
While others are playing, I would should put the following exercises while we watched:
– Planks
– Al Gores
– Calf Raises
Team Cubbie/38/Soup/Half Shell was victorious.
MARY: None
ANNOUNCEMENTS:
COT: Be intentional with your time this weekend. You have an extra day, use it wisely. Prayers for families, teachers, and veterans.