WARMUP: Yes
THE THANG: 6 mile jog over the bridge, through Baxter, down Sam Smith, and up Harris and down Munn to Kingsley.
MARY: None
ANNOUNCEMENTS: YES
COT: Prayers and Praises
WARMUP: Provided by the Site Q, YHC running late from S2S
THE THANG:
Circuit of Movements with 10 Reps each
– Monkey Humpers
– Shoulder Taps
– SSH
– LBC’s
– Kettle Bell Swing
– Over the Shoulder Sand Bag Toss
– Flutter kicks
– American Hammers
After the full set of exercises run to the fire pit and back.
Rinse and repeat
MARY: Stretching
ANNOUNCEMENTS: Bethel, HIM Camp, Fort Mill Lawn Care,
COT: Always stays in COT!
WARMUP:
THE THANG: RT160 down to the QT on Springfield Parkway and back
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre
Looks like we made it,
Barry Manilow
WARMUP: no
THE THANG: the usual
MARY: who’s mom?
ANNOUNCEMENTS: sure
COT: yes
Slack issues prevented full description. You shoulda been there.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill
THE THANG:
– Dora 100 merkin, 200 squat, 300 LBC
– Dips and derkin series. 10 each on the cement benches. Rinse/repeat x3
– Step ups 10 each leg
– Jack Webb: 1:4 merkin to overhead clap
MARY: LBC, flutter, hello dolly, rosalita, alphabet
ANNOUNCEMENTS: news letter
COT: prayers for green card, teachers and students
WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills
THE THANG:
Mosey to the pier behind Pacos Tacos:
– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops
Review: Leave no man behind, but leave no man where you find him.
Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.
Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:
– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)
Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.
Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:
– Dips
– Derkins
Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:
– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers
Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.
ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH
COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc.
THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did 10-20-30s. Exercises included – mountain climbers, squats, lunges, LBCs, flutters, CDD with running between each station. Example 10 squats, run, 20 squats, run, 30 squats. Sprints, karaoke, and nur all mixed with between stations. Mosey to the multi story retail area and dora – mountain climbers, squats, LBCs. Mosey to Amphitheatre – dips, step up, merkins 2 sets. End with Mary and stretching.
MARY: American hammer, box cutters, supermans, hello dollies
ANNOUNCEMENTS: Read newsletter.
COT: Prayers and praises, end in prayer.