We ran trails at Anne Springs. Some did 5 some did 6 and Cobra Kai may still be running.
Opened with a discussion about influencing others and not realizing the impact you have.
Men average 60000 thoughts per day. Often random and unconnected.
Discussed time spent alone with those random thoughts.
How often are you alone? Too little? Too much? Do you enjoy solitude? How long are you in solitude before it turns to loneliness?
Do you need more/less alone time?
What do you do to pass the time?
Great discussion this am. Thanks to those in attendance for their participation and engagement.
Hangin w/Stang is an awesome 2nd F event. Always good discussions. A fellowship WIN to start your Thursday each week.
WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy
It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed. Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.
Bootcamp Q : Slapshot
Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.
Warm-up:
50 SSH (IC)
20 Merkings (IC)
10 Michael Phelps (IC)
5 Windmills (IC)
20 Mtn Climbers (IC)
Stretch
20 Plank JAcks (IC)
Mosey to the other side of the parking lot.
DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.
200 Plank JAcks
200 Toe Touches
200 SSH
150 Diamond Merkins
100 4-Ct Flutters
Recover Run Back towards COT.
Tabata Series
30 Seconds on 10 seconds off
4 Rounds 4 sets
Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.
I had everyone recover on their feet and then add 1 last Burpee.
NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning. Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)
Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.
AYE!
Running Q Bandcamp
Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.
Ruck Q : JWOW
Ruck to Church of NAzarene
10 rounds –
5 merkins at the bottom then 10 squats at the top of the stairs.
Rucked to Print Shop
20 step ups and 20 dips
Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.
Kettlebell Q: 38 Special
Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints
The Thang:
10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.
Paired up for a dora
100 Goblet Squats
200 Calf Raises
300 Flutter with chest press
6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.
IR Q: Kermit
Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!
Post Workout JWOW led us in prayer and we named a FNG The name Cannonball.
WARMUP:
THE THANG:
The regular season football season came to a close yesterday and so did our Pigskin Pick’em fundraiser for the FM Schools F3 scholarship fund.
We raised $333 dollars that will go into the FM F3 Scholarship fund :
College Pick’em (9 participants)
1st place @Sprocket won $86
2nd place @Kermit won $22
NFL Pick’ems (9 participants)
1st place @Badlands won $108
2nd place @Sprocket won $27
Thank you all for playing and I am looking to maybe do this again next season.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area
Sprocket thang at the grass field: Wheel Spoke
Center Hub: 5 burpees
Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub
Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub
Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub
Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub
After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.
MARY: None
ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer
WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait
YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.
WARM UP:
We started off with
15 – imperial walkers
15 – wind mills
Slowlesy to the larger parking lot where the board was set up along with some music
Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.
THE THANG:
Also on every minute on the minute 3 KB man makers.
After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.
50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats
Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.
There was a lot more intended but due to the stupid time constraints we only made it this far.
Planked it up for the 6.
Hope I lived up to the Hives expectations and my KB reputation.
Announcements:
Dam to Damn Bar 10k, Christmas party
Prayers:
Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness
rolling around. 🙏
WARMUP: Jog over Walter Elisha Park for a few warmup exercises and an explanation of the plan.
THE THANG: 6 individual ~.5mi laps spread around downtown with 3 exercises after each lap. The exercises were:
10 Mountain Climbers I/C (scaled down to 5 for time)
10 Mak Tar Jai’s I/C (scaled down to 5 for time)
5 Burpees
I could provide the turn-by-turn directions for each lap but instead, call me and I’ll explain.
MARY: A few exercises performed just prior to COT.
ANNOUNCEMENTS: Golf, D2D info, upcoming Shovel-flag transition at Colosseum, Newsletter
COT: 5th Core Principle