Tag: Sprocket

January?!?

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WARMUP: 1/4 shuffle
THE THANG: every 1/4 mile – a series of squats or merkins w/Ruck on or both. There was 1 round of manmakers and monkey humpers were done near orange theory but not into the window. Got just over 3 miles total.
MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT

Thanks, Sprocket. Always an honor

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Are you a Lizard Bullfrog or Leach 🤷🏻‍♂️

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WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams

Lizards
Bullfrogs
Leaches

Where are we leading in each of these groups

Most influential is in our HOME TEAM

MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!

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Destiny And The Random Rock Playlist

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THE THANG:

We played a round of Uno with the following guidelines

Blue – Merkins
Green – LBC
Yellow – Squats
Red – lunges

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

We stretched a bit abs called it. Thanks Triple Lindy for letting me lead.

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Where’s Olaf?

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WARMUP: Loosen up the shoulders with Moroccan NC, and big arm circles , ham stretches
THE THANG: 20 ruck squats, 20 ruck burpees, 20 merkins with ruck, 20 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 15 ruck squats, 15 ruck burpees, 15 merkins with ruck, 15 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 10 ruck squats, 10 ruck burpees, 10 merkins with ruck, 10 ruck flutter presses , ruck shuffle stop sign to stop sign and back. Ruck cool down. 1.83 total ruck miles
MARY:
ANNOUNCEMENTS:
COT: Dark Helmet lead us out.

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Buckets of pain

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Three buckets full of pain suggestions were spread out over .25 mile to get in some running as well.

Three groups moseyed around agonizing over what they would draw from the buckets, with one bucket containing only burpee counts.

Breaking into groups gives us a great chance for fellowship, perhaps with guys we see all the time, but may not know very well. Thanks @weezer for the opportunity. ASSASSIN 🔫

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Honoring Cardinal

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Today we honored a fallen Pax out of F3Knoxville, Cardinal.
Did his VQ, warm up and all minus the last 40 burpees. Headed out for a 25 min ruck around Kingsley

COT: life’s unpredictable, live each day to your best.

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Wait…you want me to Q a ruck workout?

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WARMUP: Made our way to the upper parking lot for SSH, Mountain Climbers, Plank work, Windmills, and more SSH without ruck

THE THANG: FYI…this was my VQ (ruck)! I felt WAY outside my comfort zone, which is where we as leaders are meant to be…but like most any challenge we face, the way through it is my taking the next step.

Remaining work with ruck – relocated to the sidewalk just outside the entrance to the BMX track and started at the first light pole with 10 squats, lunge walk to next pole for merkins, reverse lunge walk to the next pole for curls, lunge walk to the next pole for thrusters.  Now at the bottom of the hill, we discussed my #OneWord for 2023 of #Intentionality and proceeded to use the hill for a Jacobs Ladder – starting with 10 burpees at the top and 1 big boy sit-up with the ruck overhead at the bottom.  The group completed this with just enough time to make our way back to COT
MARY: nothing other than the big boys
ANNOUNCEMENTS: Mens shelter, blood drive, d2d fundraising, newsletter
COT: What’s share in COT stays in COT

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Stupid face cards!

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WARMUP: quick mosey around parking lot, SSH, windmills, squats, merkins, up and down dogs, back and hamstring stretches
THE THANG: as we surrounded 4 KBs and 3 sandbags, we looked at the deck of cards along with the wienke that had all the exercises. Face cards are Jack 11, Queen 12, etc. “Breaks” were after 6-8 cards…I’ll explain later. Ruck was worn for most exercises.
• Hearts 2-7 chest press and swings; 8-Ace curls
• Spades 2-7 lunges (double count); 8-Ace merkins
• Diamonds 2-7 man makers; 8-Ace squats
• Clubs 2-7 clean and press; 8-Ace flutter with press
• joker – carry all the from the front of the school down to the softball field…maybe 200 yards there and back
• after 6-8 cards we took a break which consisted of a shuffle with ruck, gear carry swapping after 200 yards, mosey slick
• after we got back from breaks or jokers, we’d rotate positions so we had different gear in front of us given the different items in our arsenal.
MARY: none today
ANNOUNCEMENTS: skate or die has JOC tomorrow for a ruck workout, dam to dam fundraising
COT: praying for illnesses

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rucking through clouds

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WARMUP: mosey to trailhead
THE THANG: ruck around the nature trail while discussing various things that need disruption in our lives.
MARY:
ANNOUNCEMENTS:
COT: Cubby dropped the mic.

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NFL PIGSKIN PICK’EM

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THE THANG:

NFL Pickskin Pick’em Fund Raiser

14 Pax picked the potential winner of every NFL game this season
Each correct pick was awarded 10 pts
Each E.H. that posted throughout the season was awarded 20 bonus points
Each time a Pax volunteered at an F3 community service outing (Bethel Men’s Shelter, Blood Donations, FMCC, Adopt-a-Highway) was awarded 30 bonus points.

Most correct picks with 173 out of 269 games – Fogerty and Pusher
Most E.H.’s with 1 each – Uhaul and Cohiba
Most Community Service posts with 5 times – Fogerty, Sprocket, Badlands

Overall Standings
1st place Fogerty 1880 pts and $185
2nd place Sprocket with 1850 pts and $46
3rd Badlands 1840 pts
4th Pusher 1730 pts
5th Poppins 1710 pts
6th Double D 1700 pts
7th Uhaul 1690 pts
8th Cohiba 1670 pts
8th Dojo 1670 pts
10th Backdraft 1640 pts
11th Barry Manilow 1610 pts
11th B.O.B. 1610 pts
13th Crab Cakes 1390 pts
14th Cyclops with the tagline “4 yards and a cloud of dust” – 1340 pts

1st and 2nd place get to create a workout beatdown based on standings.

$273 dollars donated to the Fort Mill F3 Scholarship fund.

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