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.
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.
WARMUP: Lots of compliments about my Clemson hoodie especially from Assassin and Pusher. I think Backdraft wanted to punch me. JK. A little mosey after a few DIAs don’t ask. We did some dips, derkins, SSHs and various movements to get warmed up. All were warm with the hot air flying around from the mumble chatter.
THE THANG: pulled out the orange signs from the Yeti a while back. Lots of compliments on the visibility of them. NOT! 5 stations with 5 exercises at each stop. Stop 1. 25 reps – American hammers, mtn. Climbers, squats, SS hops, Rosalitas. Stop 2. 15 reps – merkins, big boy sit-ups, squats, LBCs, plank jacks. Stop 3 20 reps – monkey humpers, calf raises, sumo squats, seal jacks, weezy jeffersons. Stop 4. Reps 10 – flutters, SS hops, mtn. Climbers, American hammers, shoulder taps. Stop 5. Reps 30 – imperial walkers, Peter Parker’s, Parker peters, gas pumpers, hello dolly. Noted that @backdraft was concerned that the rep count didn’t increase as the stops progressed.
MARY: ran out of time
ANNOUNCEMENTS: D2D, newsletter.
COT: very open personal prayers shared. We will leave it at that. Good transparency. Love my F3 brothers
WARMUP: SSH and some merkins
THE THANG: everyone got a coupon. Range from 60ish lb sandbag, 50lb laptop bag, GoRuck pillow, 25lb rucksack,
Lots of cones with exercises written on them. Each PAX toed the line on the field with their coupon. Everyone picked a cone that was facedown and performed the exercise after dragging the coupon some 20 yards via bearcrawls. Perform 10 reps of exercise listed on your cone. Bearcrawl drag coupon back to start line. Grab another cone and rotate to the coupon to the left bc sharing is caring. After everyone got a chance to “experience” the bearcrawls drag of each coupon. We then did some ruck shuffling with each coupon and some more exercises. Big boy burpees and 8 count body bag builders were the crowd favorite
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: windmills and low slow squats
THE THANG: ruck up and head to the trailhead by the pump station. Go explore the freshly maintained new mountain bike trail that runs behind EarthFare. Move some trees while we’re at it. Take a moment to enjoy the sounds of nature and the peace it can provide.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3 miles. Stop at the traffic circle each lap.
1st – 20×4-count overhead press
2nd – 20 single count tricept extension
3rd – 20 upright rows
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.
WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again
WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
THE THANG: 3.35 ruck miles with 20 step-ups each mile
MARY:
ANNOUNCEMENTS: Newsletter
COT: Riggins closed us out in prayer