YHC Birthday burpees!!

2022-10-24Leave a comment

QIC: Vuvuzela
When: 2022-10-24
Pax: Beaker, Cobra Kai, Cubbie, F3DaVinci, fishstix, Gekko, HarryCarry, Incoming, Paddle, Pusher, Sugar Daddy, Vuvuzela
Posted In: Sweep The Leg

WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.

After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.

Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.

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Speed Zone Board of Pain

2022-10-24Leave a comment

QIC: Happy Hour
When: 2022-10-21
Pax: Cobra Kai, Cohiba, fishstix, Flounder, Happy Hour, Hardwood, Incoming, Killa Beez, Ltrain, Mainframe, skipper, slapshot, Sugar Daddy
Posted In: The Stockade

WARMUP: 1/4 mile
THE THANG: 1 rounds of 10/21/22 reps with a 1/4 mile run in between and a speed zone with 5 alternating modes of transportation
MARY: no
ANNOUNCEMENTS: join us for a spartan in November
COT:

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38’s truckload of pain

2022-10-10Leave a comment

QIC: 38 Special
When: 2022-10-10
Pax: 38 Special, Bitcoin, Bones, Cobra Kai, Cohiba, Cubbie, F3DaVinci, fishstix, Gekko, JWOW, LookOut, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Tesh
Posted In: The Armory

WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.

The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up

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Ruck Iron Pax

2022-09-23Leave a comment

QIC: Divac
When: 2022-09-16
Pax: Divac, F3DaVinci, Mainframe, Sugar Daddy, Tinsel
Posted In: Chupacabra

WARMUP: We stretched
THE THANG: Iron Pax week 2 Ruck version
MARY: Around the horn
ANNOUNCEMENTS: Newsletter
COT: Prayers and praises. YHC has the privilege to led us out

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Run the hills

2022-09-22Leave a comment

QIC: backdraft
When: 2022-09-21
Pax: Anchorman, Assassin, Backdraft, Barry Manilow, Bonsai, Boss Hogg, Cobra Kai, Dojo, Everest, Funhouse, Gekko, JWOW, Mainframe, Masterpiece, Nasa, Paint Can, Short Sale, Sugar Daddy, Trucker, Twister
Posted In: running

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Iron Pax Ruck Edition 🤢

2022-09-02Leave a comment

QIC: Tinsel
When: 2022-09-02
Pax: Cheddah, Cobra Kai, F3DaVinci, Sugar Daddy, Tinsel
Posted In: Chupacabra

Iron Pax week 0

Buy in:
5 rounds of
20 thrusters
20 merkins

Cool down:
3 rounds of
100 ft mosey
100 ft 3 burpees, 5 lunges

Buy out:
5 rounds of
20 thrusters
20 merkins

Cool down:
400 m ruck

COT:
Met with the runners and stockade crew

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Happy Independence Day India

2022-08-15Leave a comment

QIC: Battle Bot
When: 2022-08-15
Pax: Band Camp, Battle Bot, Bonsai, Cohiba, F3DaVinci, Gekko, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Uhaul
Posted In: The Armory

WARMUP:
SSH
Windmills
Merkins
Peter Parkers

THE THANG:
Farmer’s carry to big parking lot

In celebration of India’s Independence 75 years ago today, we started things off with 75 kettlebell swings

Split into 2 groups:
Lighter bells – 30lb and under
heavier bells – over 30 lbs

1 minute each exercise
Heavy bells:
Squats
Deadlifts
Chest Presses
Lawnmower pulls
Swings

Light bells:
Curls
Tricep Extensions
Shoulder presses
Clave Raises
High Pulls

Farmer’s carry around the parking lot. Drop your bell, and switch groups.

2 full rounds of this, then between rounds 2 and 3, we added 1 minute of LBCs and 5 man makers to each lineup.

MARY:
Bonsai called for Merkins, then we held the bottom until time was up

COT:
Prayers for the first day of school today in the Fort. Prayers for teachers, parents, students.
Praise for DaVinci’s step father

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Dust in the Wind? No!

2022-08-01Leave a comment

QIC: Double D
When: 2022-08-01
Pax: Beaker, Cakeboss, Cheddah, Double D, f3anchorman, F3DaVinci, Gekko, Happy Hour, JWOW, Shatner, Spinner (Derrick Dominey), Sugar Daddy, Uhaul, Uncle Sam
Posted In: The Armory

WARMUP: SSH, Mtn climber, Peter Parker, Parker peter

THE THANG:
Triple Bs day — bells, bricks and blocks

Bells:
10 Swings (round 1)
10 Goblet squat (round 1)
10 Lawn mower pull each side (round 2)
20 Tricep extension (round 2)

Bricks (1 pair per pax):
20 Moroccan night clubs
20 Punches
20 Overhead claps
20 Bent over flies

Blocks (1 per pax):
20 Derkins
20 Irkins
20 Overhead press
10 Man makers (blockees)

Half of group runs to each pile, completes first exercise, runs back to bells and completes 2 exercises, runs to opposite pile, returns to bells to complete sa.e 2 exercises.

Group made it through almost two full rounds.

MARY: American Hammer, Flutter

ANNOUNCEMENTS: Final Countdown coming 9/10, 10 yr convergence 9/17 am, 10 yr party 9/17 pm, The Bubble 8/4, Pints & Padres Tue pm at Amor Artis.

COT: Battle Bot was missed today. Hopefully we moved enough heavy stuff and listened to enough UHaul ear candy and mumblechatter to meet our Site Q’s standards. Get well!

Reports of Barry Manilow posting proved to be false unfortunately.

Special guest visitor posted today — Uncle Sam, fresh back from Colombia on his way to Virginia for 12+ most of education and inspiration before returning back to Colombia to continue his life’s work in his home country. great to have you in the Gloom with us and to hear your stories of Picking up the Six. Keep up your HIM efforts and example! Praise and prayers for you!

Prior Site Q Shatner was back in the Gloom today after many weeks DR. welcome back!

DaVinci proved he can throw shade with the best of the pax, dropping some darkness with a smile on Cake Boss. Watch out DOAH, he’s coming for you next!

Thanks to Battle Bot for the Q invite, my first at a gear AO. Sometimes we all need the push toward something new and different. As I persevere through a long, hot, sometimes mundane summer that at times feels like Ecclesiastes and Kansas “Dust in the Wind” this morning’s experience with the pax including dialog before, during and after gave me a real jump start to the week. Thank you!

This thing we call The Fort is special. It’s impact is actually global, as we heard this am from Uncel Sam. And it only continues if you post tomorrow. #keep posting #noOYO

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No pain no gain

2022-07-14Leave a comment

QIC: F3Hardwood
When: 2022-07-14
Pax: @State Farm @jackalope @macgyver @chapter11 @cousin-eddie, Bojangles, Cakeboss, Clickbait, F3_Tesla81, F3Hardwood, Fire Marshall Bill, fishstix, Jekyll, Kermit, Maximus, Slash, Sugar Daddy, White Lightning
Posted In: Minnow Pond

WARMUP: 1 mile mosey through the mean streets and rolling hills of downtown Fort Mill, followed by a 1 mile Indian run
THE THANG: 11’s at the Monroe White hill with burpees at the bottom and bomb jacks at the top
MARY: Hello dolly, American hammers, merkins, and flutters
ANNOUNCEMENTS: upcoming CSAUP, Blood drive at Forest Hills 7/14
COT: prayers for a friend of Kermit’s that just lost a young child
Prayers for fire marshal Bill as his business struggles through employee turnover during a period of high demand
Prayers for Gekko as he tackles a 100 mile run 💪

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Treehugger Ruck WOD at Chupacabra

2022-07-08Leave a comment

QIC: Tinsel
When: 2022-07-08
Pax: Cheddah, Cobra Kai, F3DaVinci, fishstix, Jekyll, Mainframe, Repeat, Sugar Daddy, Tinsel
Posted In: Chupacabra

We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck

It was a sweat fest and the merkins with the ruck on received the most complaints.

We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.

I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.

Stay hydrated brothers!!

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F3 The Fort

Tag: Sugar Daddy

YHC Birthday burpees!!

Speed Zone Board of Pain

38’s truckload of pain

Ruck Iron Pax

Run the hills

Iron Pax Ruck Edition 🤢

Happy Independence Day India

Dust in the Wind? No!

No pain no gain

Treehugger Ruck WOD at Chupacabra