Moving to keep warm on a windy day

Cyclops and YHC(Bass-o-Matic)  were blessed with the opportunity to have the Q at the Fort.  As we discussed that we had nothing really planned, nobody would have believed it as it came together nicely.

A brief intro, disclaimer and welcome Slim Jim from the New Bern PAX we started right into the warmup as we waited for stragglers to roll in.  We did the typical SSH, Windmills, merkins, imperial walkers, peter parkers and plank jacks.  A brief challenge to the group on how do you plan for the unexpected and how do you respond to those situations?  Now that everyone was ready we split off with Milkshake and moseyed to one of my favorite walls across from the memorial park.

Since the PAX looked a little tired we started of with some wall sits.  This is where it started getting a little saucy.  Round 1 each PAX did a 10 count with an arm variation until we go to the end.  Short 20 second break.  Round 2 Each PAX did 10 bombjacks till we made it down the line.  Saw some great form from the pax.

Changed it up and went to the plan position.  Each PAX held the plan until we went down the line with plank jacks.  20 second recovery and then repeated with mtn. climbers.

Rinse and repeat.  Went back to wall sits with squats for round 1 and SSH for round two.  Funny how quick 30 minutes went and then it was time to hand it over to Cyclops.

We moseyed from the Springs lot to Footloose – a good sojourn.  Once all PAX came in, we circled up for a 10-20-30 pyramid:

10 burpees OYO, 20 squats in cadence (because Bass-o-Matic did no leg work in his half of the Q ; – ) and 15 double count merkins in cadence.  After merkin completion, PAX stretched out from the plank with salutations to the left and right then holding 6 inches off the ground while Tesh gave an efficient 10 count.

We moseyed from Footloose to the front of the Fort Mill Police Department, held a belated veterans day Pledge of Allegiance to honor all who serve, and then moseyed on to Main street for more “fun”.

On the main street benches, PAX did 20 dips and 20 derkins OYO and then we moseyed to the Founders Bank lot for the “main act”

7’s –  6 Kracken Burpees on the horizontal parking space line, lunge walk to the opposite side (because we needed more leg work), 1 Carolina Dry Dock, mosey back to the line, 5 kracken burpees, lunge walk, 2 CDD’s, mosey back……etc. etc. etc. all the way down too 1 KB and 6 CDD’s to finish. PAX finished at this lot before moseying by holding a squat position and did 10 Moroccan night clubs in cadence.  A quick recovery via a 10-count and we moseyed back to the East side of WEP.

At the .1 mile drill bit – Pax bunched up for some more work:  15 double count flutters in cadence, 10 burpees OYO (just because) and 10 double count diamond merkins.  A little mumble chatter came about…but just a little – likely due to the love of burpees and diamond merkins.

A quick mosey back to COT brought us to a few minutes of Mary – which included 15 box cutters in cadence and 45 (ish) seconds worth of protractor work – PAX seemed to enjoy holding legs 6 inches off the ground after completing box cutters making the transition to the protractor more “fun”.  For some reason, pre-mature a count off started at this point – I don’t know why.

We wrapped up at 0730 per custom and moved to name-o-rama, announcements. praises and prayers.

Praise for the health care providers who are caring for many sick friends and family, who are in our thoughts, including Tesla’s Mom and Cyclops’ Dad who are battling forms of cancer.  And for Assassin who is working through an infection and awaiting biopsy results. Slim Jims grandson who is recovering from illness. Kenyan’s loss of his M; prayers for comfort and peace.

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OIB Sandy Dora

The Twitter machine is a powerful tool for those that have an F3 addiction and are away from home. We WILL find each and make each other better even when on vacation.

7 men assembled in the parking lot of the Ocean Isle Beach ice cream shop at 7:30, a much later hour than we are all used to for a weekday first F event. It was previously agreed on the Twitter machine that Udder would take the warm up and the 5 MOM, and YHC would cover the Thang.

Udder provided a text book disclosure and we were off on a mosey. He took us over to the police department parking lot which offered some very welcomed shade.

  • SSH x20
  • Good mornings x15
  • Monkey Humpers x15
  • Windmills x10
  • Imperial walkers x15

The Thang:

YHC took over and we were off a mosey toward the grassy/sandy parking lot at the pier. On the way someone shouted out that they saw an F3 shirt running towards us. It was Screen Door who said he was late but it turned out that was because he had also posted at the North Myrtle Timeshare boot camp…..LIKE MEN DO.

Started off with a merkin shuttle run to get the heart rate up. 5 merkins at the starting line, run about 30 yards out, drop for 5 merkins, run back to the start, run about 60 yards out, drop for 5 merkins, return to the starting line, run 100 yards out, 5 merkins, back to the starting line for the final 5 merkins.

Partner up for Dora 1,2,3.

Parters together completed

  • 100 Bombjacks
  • 200 Squats
  • 300 Alternating shoulder taps counting only the right shoulder

While one partner was completing the exercise the other partner was running out and back about 60 yards.

Counted off a couple of 10 counts and then a slow mosey back to the shade of the police station.

One partner held an elbow plank while the other partner completed 8 burpees while jumping over the planking partner after each burpee. Completed a short People’s Chair and handed back over to Udder.

Mary:

  • Body Destroyer (10 count) – this was a new one for Birdcage and I but we agreed this was coming back to The Fort. Birdcage announced that he had already mastered perfect form on this “exercise” that entailed laying flat on your back in an “X.”
  • LBC x20
  • Freddie Mercury x15
  • Song “My Sharona” by the Knack. Start in Superman and switch to Banana/Dying Cockroach when you hear “My Sharona.”  The song is over 4 minutes long!!
  • American hammer x15

It was great to meet a group of guys from multiple regions.  Definitely proof how strong the PAX are everywhere.

Announcements:

  • Screen door has the Q at Timeshare in North Myrtle
  • Same group will meet at OIB Ice cream shop at 0630 Thursday
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