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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Respect Bday Q

2022-07-07Leave a comment

QIC: Trucker
When: 07/07/2022
Pax: Band Camp, Bones, Cobra Kai, Cohiba, Cousin Eddie, Decibel, Falcon Crest, Fishsticks, Fogerty, Grinder, Kermit, Macguyver, Mainframe, Maximus, Olaf, Rebel, Repeat, Senator Tressel, Shady, Short Sale, Sir Topham Hat, skipper, Sugar Daddy
Posted In: Minnow Pond

YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

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Baxter Loops

2022-06-27Leave a comment

QIC: FunHouse
When: 2022-06-27
Pax: Bass-o-matic, Cobra Kai, crab_cakes, Double D, Everest, F3DaVinci, Funhouse, Gears, Pusher, Sugar Daddy
Posted In: Flight Plan

WARMUP: Not needed. We are all studs.
THE THANG: Run around in circles.
MARY: Meh.
ANNOUNCEMENTS: Newsletter
COT:Prayers for Pushers daughter, Gear’s dad Wayne. Praises for new jobs and new clients!

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Some opted for the norm, some did not

2022-05-25Leave a comment

QIC: Maximus
When: 2022-05-25
Pax: Assassin, Barry Manilow, Bass-o-matic, Boss Hogg, Cobra Kai, Console, Corruption, Everest, f3anchorman, F3DaVinci, Maximus, Punch List, Sugar Daddy, Twister, White Lightning
Posted In: Clydesdales

Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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Miles and Smiles

2022-05-20Leave a comment

QIC: F3DaVinci
When: 2022-05-20
Pax: Cobra Kai, F3DaVinci, fishstix, Gekko, Sugar Daddy
Posted In: Chupacabra

WARMUP: we put on our rucks, started our Garmins and took off into the gloom.
THE THANG: we walked around for 45 mins and had great conversation

ANNOUNCEMENTS: trash cleanup; Royale’s farewell party Saturday
COT: prayers for teachers in the home stretch

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Smoking sandbags at Chupacabra

2022-03-29Leave a comment

QIC: Tinsel
When: 03/25/2022
Pax: Badlands, Cicada, Cobra Kai, Cornhole, Crabcakes, Dinghy, Mainframe, snooze, Sugar Daddy, Tinsel
Posted In: Chupacabra

We did a modified Manion type of workout:

15 squats with ruck and sandbag on

15 ruck curls

run one lap (1/4 mile)

partner up and toss sandbag for 100 yards

15 ruck curls

ruck one lap

partner up and toss sandbag for 100 yards

15 ruck curls

run one lap

partner up and toss sandbag for 100 yards

15 ruck curls

ruck one lap

partner up and toss sandbag for 100 yards

15 ruck curls

one of the sandbags couldn’t take it any longer and started smoking after the first 100 yards, filler bag was destroyed!

Crab cakes was voluntold upon arrival to lead us on a great 10 minute broga session and as the HIM he is he accepted with a big smile!!

It was a great combination of ruck, run, broga plus all the mumblechatter.

Cicada and Badlands are morphing into ruckers.

Great to see Dinghy back in the gloom, we also had a visit from Snooze who drove 45 minutes to join us that morning.

Tinsel OUT

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Constant Movement at Colosseum

2021-12-22Leave a comment

QIC: Backdraft
When: 12/21/2021
Pax: Back Draft, Change Order, Fish Sticks, JWOW, Long Duck, Long Shanks, Pusher, Scalp, Sugar Daddy, Walker
Posted In: The Colosseum, The Fort

Welcome and Disclaimer
10 start/ 10 finish
Mosey and do a lil warmup (SSH, IWs, Cherry pickers, Mtn Climbers, Plank Jacks, 6 inch hold)
Mosey to the starting lightpole
5 poles- start with 5 burpees/10 merkins/15 squats lunge to next light pole repeat exercise than bear crawl to next light pole repeat sequence until you arrive at last pole. When 6 in we mosey down the road to rip rap pile, 3 sets 10 reps of following exercises chest press, curls, overhead press. We than run to top of hill at 80%. and back.
Indian run to school, balls to wall 30 seconds come down 5 merkins, 10 squats, 15 LBCs repeat Xs 3. Mosey to COT 20 flutter kicks and 10 grave diggers each side. COT…
Announcements- Dam 2 Dam relay fundraising.
Prayers

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F3 The Fort

Tag: Sugar Daddy

Happy Independence Day India

Dust in the Wind? No!

No pain no gain

Treehugger Ruck WOD at Chupacabra

Respect Bday Q

Baxter Loops

Some opted for the norm, some did not

Miles and Smiles

Smoking sandbags at Chupacabra

Constant Movement at Colosseum