Warmup – none
Mosey to Gold Hill Middle Hill.
Goal was Ladder on 10 light poles at never ending hill in back of school.
Every light pole 5 burpees, 10 squats, 10 big boys.
After run back 3.5-4 miles late we just made 6am COT.
F3 block party 11/18/2024
Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker
The Thang:
7s – hill on Monroe White St
Burpees
Tie touches
4s – Stairs FM Church of God
Dips
Sister Mary Catherine’s
4s – Bear Crawl – Parking lot of Church of God
Squats
Leg Lifts
Run back to COT
Mary:
Black Betty on Spotify – Plank position. Merkin every time ‘Black Betty’ is said.
Done.
WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.
WARMUP: SSH, imperial walker, super fast windmills,
THE THANG: 4 corners with over head carry in between. 60/40/20. KBS/Rows(RH)/Rows(LH), gobblet squats
MARY:
ANNOUNCEMENTS: dad2dam, Xmas party, etc
COT: prayers or praise from all
WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:
WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill
The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.
Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia
Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps
Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges
Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers
COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.
WARMUP: mosey to WEP. 50 SSH, IWs, Windmills, and Cherry Pickers
THE THANG: mosey to PIKE parking lot. Bear crawls every 10yds 15 merkins. Total of 100yds
Mosey to Walls 15 step ups single count 15 squats, 15 derkins 2 rounds, mosey to Massey Hill 11’s big boys at bottom burpees at top.
MARY: no time
ANNOUNCEMENTS: Chritmas Party, Bourbon and bbq, Bethel, Thanksgiving convergence
COT: Vulnerability
WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers
WARMUP:
How do you know you’re just getting started? Well, <@UGU3XR5RP> tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what possessed me to do so, as I typically (according to everyone) am NOT one, but alas… here we are. With a mustache that originated in 18th Century Europe and eventually made its way to the Western US roughly 100 years later, this FNG sported a handlebar that was worthy of a Wyatt Earp or William Howard Taft, duly elected 27th President of the US (that was for you, Camp). After a short warm-up lap there were, presumably somewhere in here, a few slow <@USBP08L1G> style windmills, some SSHs, and other activities to get the blood circulating. The FNG didn’t quite look afraid, only perhaps marginally confused, so we continued…
THE THANG:
We headed down the hill toward the entrance to the school(s) from Springfield pkwy, with a brief stop to pick up some rocks and lift them. Because we are men. Why else you would you do such a thing?
We also spent a moment or two of instruction along the way regarding the Mission, Credo, and 5 Core Principles. I am proud to state that the guys there actually did a really good job of getting them correct and I think the only penalty burpees that got leveled were my fault because I got ahead of myself and opened F3 to all men before first making it free.
Then we proceeded to complete a 1-mile circuit around both schools, with 9 or so stops along the way to perform 20 reps of everything as we went. First round was all together in cadence, including the burpees (in memory of Band Camp), the next round was on your own.
Exercises included:
– Side Straddle Hops
– Merkins
– Muscle-ups
– Flutters
– Burpees
– Curb Alperts
– Squat Jumps
– Double Leg Lifts; and
– Dips
Naturally, somewhere in there, Change Order (<@U012K8DDK7V>) managed to pull a Matthew McConaughey and get his shirt off. (see Matt Damon’s impression on David Letterman from like 20 years ago: https://www.youtube.com/watch?v=B-HYL7VPNXI) .
As we returned back to COT, it was time to name the FNG. There is no moleskine section, so I will put this here. The FNGs name was Matt Mahood. Plenty to work with there… then there was the Taft-stache… plenty there as well… then he rips out that he loved cocaine and alcohol back in the day… he was a veritable fountain of interesting things… nothing was quite sticking and so I asked him about his family. In his deoxygenated stupor, he had to think for half a second before gently huffing out “wife, 2 kids”… then with no prompt “Amanda”… I said, “you named both your kids Amanda?” He looked a little befuddled and that was just long enough of a hesitation for the swirling snakes in my brain to land on “well, your name is now Hug&Kiss, as in Amanda Hugandkiss). And that was that. Welcome, brother… and way to take the name like a champ.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP:
All you get is an explanation of the Thang
THE THANG:
Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you’re fast, go take a lap around their parking lot.
At the first traffic light 5 merkins and 5 BBSU. Add another 5 at each light and the traffic circle. On the way back take 5 off (5 ,10, 15, 20, 25, 20, 15, 10, 5)
MARY: none
ANNOUNCEMENTS:
Bourbon Tasting, Bethel Mens on Thursday, Thanksgiving Convergence, Christmas Party, Christmas Eve Convergence
COT:
Talked about trust. Trust each other to make better leaders of each other.