Tag: Spectre

Brayden Loop

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WARMUP: None
THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges
MARY: None
ANNOUNCEMENTS:
COT:

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QvQ round 4 2026

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River Rat:
Pair up On cinder blocks
20 man makers Each swapping the
20 Sinister Kiss
20 big boys with block pass
Pinch grip carry cinder block with your partner to the parking lot And back
20 overhead under leg passes
20 hand slap Merkins
20 seated Block passes

One partner murder bunny while the other partner crawl bears

Circle up shoulder to shoulder for one legged calf raises in Cadence.

The theme of Brotherhood was reinforced throughout with scripture and encouragement.

Ruby Slippers:

5 stations based on 5 core principles of F3. All
stations are AMRAP for 3ish minutes. Need a leader to
step up at each station to get the PAX organized and
ready to work. At the stations where Burpees IC are
called need different HIMs to lead their team by
performing the burpees with a 6-count cadence.

Station #1 – Core Principle: Free of Charge
Remember, you GET TO! Now get to it, tighten your
core, and don’t quit!
AMRAP – OYO
30 – LBCs
25 – Flutter Kicks ( count 1 leg only )
20 – American Hammers ( count 1 side only )
15 – BigBoySit-ups
10 – V-Ups
Repeat

Station #2 – Core Principle: Open to all men
AMRAP – Team Work
It is in your hands to make a better world for all who
live in it. Give away what was freely given to you!
Now go EH somebody!!!
Routine:
Half of your team holds plank
Other half of your team completes 15 – Hand Released
Merkins
Switch
Then the whole team performs 10 burpees IC
Repeat

Station #3 – Core Principle: Held outdoors, rain or
shine.
When spending time in nature, one receives far more
than he seeks! So, stop complaining about the
weather and be thankful for the beat down you are
about to receive!
AMRAP – OYO
30 – Squats
25 – Monkey Humpers
20 – Jump Lunges
15 – Pollo Onos ( count 1 leg )
10 – Bobby Hurley’s
Repeat

Station #4 – Core Principle: Peer led in a rotating
fashion
Leaders become great because of their ability to
empower others. You are not out here for yourself.
You are out here to serve the man to your left and the
man to your right!
AMRAP – Team Work
Place cone approx. 25 yards from the station
Must start from the station as a team at the beginning
of each iteration.
Sprint to cone, Bear Crawl back to the station
Crawl Bear to cone, NUR back to the station
Broad Jump to cone, Mosey back to the station
Repeat

Station #5 – Core Principle: Ends with a Circle of
Trust – COT
Sharing joy multiplies it, sharing a burden lightens it!
Don’t be afraid to say what’s on your heart, you have
brothers that need to hear it!
AMRAP – OYO
Half of the group holds 6 inches from the Merkin
position
Other half of the group completes 10 Diamond
Merkins
Switch
Then the whole group completes 10 Burpees IC
Repeat

Ruby won. Great morning all around.

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Miles and Smiles

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WARMUP: None

THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there

MARY:
ANNOUNCEMENTS: Newsletter
COT:

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(De)Construction Zone

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each:
– SSH
– WM
– IW then HW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.
Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 (2ct) mountain climbers (10 each leg)
Round 3: 3 burpees + 10 hand-touch squats + 10 2 ct MCs
Round 4: 4 burpees + 10 hand-touch squats + 10 MCs + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

  • One evolution is 16 burpees, 70 LSS, 50 MCs (2ct), 30 merkins, 10 jump squats

Everyone got at least 2 full completions of this evolution (ascend then descend is one evolution), and started another full ascension. Overall, everyone got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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Minnow Pond Greatest Hits and Shovel Flag Handoff

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My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.

Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.

When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.

Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.

Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA

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2026 QvQ Round 2

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QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.

Rabbit:
Divide into two teams

Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.

In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero

15 minutes of work.

After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)

Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.

Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge

Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.

Great work by both Qs sharpening their leadership today.

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March Madness

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WARMUP: SSH, Imperial Walkers, cherry pickers, runners stretch, merkins, mosey then some merkins, squats, bigboys
THE THANG: Partner up, split up 100 merkins, 100 dry docs, 100 dips while partners alternate running length of earth fare parking lot. Ladders. Partner up, split up 100 big boys, 100 6 count flutters. Ladders. Partner up, split up 100 squats, 100 lunges, 100 merkins. 5 burpees or so to round out the workout.
MARY: None
ANNOUNCEMENTS: Tortoise & Hair, a few other events
COT: Prayers & Praises

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Oh yeah… We have been here before…

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WARMUP:
Mosey down 160 towards Dam Rd. and the back fire entrance.

THE THANG:
Top of the Hill
5 – Lt. Dan Magic Legs

Light post Ladder
5 – Burpees – All the way to the fence
10 – Diamond Merkins
15 – Sumo Squats
20 – American Hammers
25 – Seal Jacks – Closest to the top of thy hill

Run back to COT

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and the Hare

COT:
PEAR

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2026 QvQ Round 2

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QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.

Rabbit:
Divide into two teams

Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.

In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero

15 minutes of work.

After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)

Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.

Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge

Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.

Great work by both Qs sharpening their leadership today.

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