2200 Merkins on the month of July for Veteran Suicide Awareness. Comes out to ~71 a day. Feel free to donate on my page as well if you feel inclined.
https://www.facebook.com/donate/1178522602946385/?fundraiser_source=external_url
WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.
THE THANG: Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round. Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl. We completed five rounds.
1. 5 burpees
2. 10 donkey kicks
3. 15 big boys
4. 20 Carolina DD
5. 25 American hammers 🇺🇸🔨
6. 30 (60) shoulder taps
7. 35 (70) flutter kicks
8. 40 (80) mountain climbers 🧗♂️
Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks. The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.
MARY: none
ANNOUNCEMENTS: Review the newsletter for more info. Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner. F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.
COT: happy Father’s Day. prayers for our fathers and those whom have lost fathers. Love your children unconditionally.
Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade
I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.
The Thang
Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.
COT
Prayers for Decibel son Noah and his recovery
3 showed up for the Final Episode of The Swamp.
We warmed up in standard fashion with:
15 SSH
10 MNC
Mosey to CVS Parking Lot.
15 Seal Jacks
10 Arm circles forward
10 Arm circles backward
5 Burpees OYO
Mosey to Target
We did 10 HR merkins and 10 4-ct flutters at every other ball. We did 4 rounds taking a lap around Walker Branch Road each time. We also reduced the reps at each ball by 2 each lap.
Once complete we moseyed over to the fountain. We completed 10 Inclined merkins, 10 decline merkins, and 10 dips with a lap around the traffic circle. Repeated 3 times then headed to COT.
With 3 minutes to go we did a brief EMOM 5 burpees and 15 LBCs.
COT: Thanked the PAX for coming out for the sendoff. Looking forward to the next chapter as the Swamp comes to a close.
See you all Next week at the Harris Teeter 160/Gold Hill Rd. for the launch of (REDACTED)
SYITG
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH IC 15, Windmill IC 15, Moroccan Nightclub IC 15, Strawberry picker IC 15, MH IC 15, mosey
THE THANG: Station 1:
Merkin IC 15
LBC IC 15
Mosey
Station 2:
LBC IC 15
LSS IC 15
Mosey
Station 3:
Randomizer x2
Mosey
Repeat
MARY: seal jack, high knee, leg cross over
ANNOUNCEMENTS: READ YOUR NEWSLETTER!!!
COT:
A gorgeous June morning awaited us in the Gloom. We circled up counted off and the disclaimer was given to the 5 Pax in attendance
We moseyed over to the church parking lot to start
Warm up:
-15 SSH
-15 Wind Mills
-15 Apollo Ono
The thang:
We started off with speed work sprinting laps around the small lot with pain in between laps
Round 1: 10 hand release merkins OYO
Plank for 6 to finish, lap
Round 2: 15 Wide Arm Merkins
Plank for 6 to finish, lap
Round 3 : 20 Grave Diggers, 10 each arm
Lap plank for 6
We Mosey to round about at bottom of fire station hill
We did speed now we do hills
5 Burpees at round about after each round:
Round 1:
Fire station: 20 American Hammers
Houses: 20 Cherry Pickers
Round 2:
Fire Station: 15 Mtn Climbers
House: 15 Hillbilly Walkers
Round 3
Fire Station: 10 Big boy Sit ups
Houses: 10 Monkey Humpers
Rounds 4
Fire Station: 20 LBC
Houses: 20 Moroccan Night clubs
Round 5:
Fire Station 20 LBC
5 minutes of Mary with Pax picking an exercise for 30,25,20,15 and 10 Reps
We moseyed back to COT
Prayers for Slap Shot’s family mental and physical health, praise and prayers for Change Order dad gong through palative care, prayers for Spectres wife and her lump removal surgery
Thanks to Slow Jams for the opportunity to lead
– Yard Sale
WARMUP:
7 PAX did the hard thing on this humid Friday morning and arrived at the Swamp ready to work. 1 new face pulled in with a huge smile on his face.
Disclaimer was given for new PAX and we moseyed to Home Depot. Fairly standard warm up of:
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC
Moseyed back behind Home Depot toward Target. Slowed for some Toy Soldiers, butt kickers and high knees, then moseyed to Target parking lot.
THE THANG:
Started with Apple Turnovers all the way across the Target parking lot. Bear Crawl to parking spot center line, complete 3 merkins, and continue with crab walk. 3 merkins and flip back over. Finished the last lane with 10 merkins.
This up close and personal time spent with the parking lot had some pondering why people clean out their cars in parking lots and leave the trash.
Quick discussion on the G3L and specifically the Get Right.
Moseyed to the Fountains. PAX partnered up and completed a DORA with one PAX running around the round-a-bout and back while the other PAX completed:
100 box jumps
200 dips
300 step ups
MARY:
Made it back in time for flutters IC and American Hammers IC.
ANNOUNCEMENTS:
A lot of announcements this morning: MISOGI, Pints & Padres, Tec Dowling golf tourney.
COT:
Prayers for PAX in attendance, praise for leaders in our community. Welcome Hemorrhage!
WARMUP: Moroccan night clubs, side straddle hops, windmills
THE THANG: Indian run w/ 40# sandbags. Front guy gives bag to next guy, drops to do 5 merkins, then sprints to rejoin line telling front person to pass bag. Broke into 2 teams and did that for a lap. Then stayed in teams and did sandbag pass back, last person runs with bag to front. Did this across field Then down to bottom of big hill. At bottom of hill, stay in 2 teams. Both teams had to complete 100 burpees, 200 merkins, 300 LBCs, 200 squats, 100 bent over rows w/sandbag, 5 laps running up hill, and 3 laps with sandbag up hill. These were totals by team. Sandbags were not to be dropped at all 5 burpee penalty for dropping bags, no penalties for the first 30 minutes.
Back to the grassy area to pick up the 60# Funbags, 3 Pax decided to run away before more pain was inflicted.
Next evolution was the tunnel of love; form a line and stay in plank position about 3 ft apart from other pax, pull/drag the sandbags sideways until we reach the other side of the field, back to start with same movement.
We formed two teams of 5, movements:
– sand bag toss (sideways) using only 60 # bags, alternate between all pax, across the field and back, loosing team did 5 burpees.
– squat, clean and toss with 60# bag, across the field and back, losing team did 5 burpees.
– bear crawl sand bag pull/drag, across the field and back, loosing team did 5 burpees.
Lots of whining coming from a few pax.
Done with sandbags, 10 burpees for everyone. Run to pull up bars, two rounds of 5 pull ups for everyone.
Back to COT, one minute AMRAP hand release merkins. Most pax completed 30 reps, a few pax more than 40, form was of the essence.
COT: prayers for all pax and family members that are going through health issues.
Tinsel out!
WARMUP: We did a typical Circle Of Pain.
THE THANG: 10 of each run a lap after each set
Cat 1 – Merkins
Cat 2 – Merkins, Squats
Cat 3 – Merkins, Squats, LBCs
Cat 4 – Merkins, Squats, LBCs, Lunges
Cat 5 – Merkins, Squats, LBCs, Lunges, Diamond Merkins
Two rounds with a stretching break in between rounds.
MARY: Each pax led an exercise then we stretched some and called it a day.
ANNOUNCEMENTS: Bourbon, BBQ and trash pickup
COT: Prayers for Spectre’s M and Airewolf and my brother.