Tag: Super-G

Hitting all the Corners

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WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats.
THE THANG: We continued past COT ran up the parking lot entrance and across the street to the adjacent parking lot where four cones were roughly placed at each corner. (Not exactly a square and more like a “P” than anything else.). We did a “four corners” workout where each Pax did a full lap and stopped at the next cone for reps. After doing 20 reps of each exercise we ran a full lap + the distance to the next cone. Rinse and repeat until we completed all four cones. Cones were broken out as follows:
– Upper: Merkins, CDD, Dips, Shoulder tap merkins
– Lower: Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs: Big boy sit-ups, American Hammers, Flutters, Box cuttahs
– Full Body: Burpees, SSH, Mike Tysons, Single-leg merkins

Once completed, (we did more running than planned) we found a patch of grass for Jack Webbs. Overhead claps/Plank jacks. 4/1, 8/2….32/8.

Mozy back to the Clam Shell for a wall sit ladder. Everyone in wall sit position with the person at the end bear crawling out to the grass for 5 Merkins. Rinse and repeat down the line until everyone took their turn. Back to COT with 2.6-2.9 total miles completed depending on whose watch you were going off of.
MARY: Just a bit. Hammers, Box cuttahs, Double D’s SSH thing while we were all face down on the pavement.
ANNOUNCEMENTS: upcoming CSAUPs.
COT: All prayers/praises mentioned family in one way or another. Sickness, surgery, travel, thankfulness for what we have.

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The ol Tripod

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Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod
WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin, mountain climber
THE THANG: There are three directions from the traffic circle. PAX would run leg 1 and at the end of leg:10 merkins 20 squat 30 LBC. This would repeat in 2 more directions. Every time PAX pass through the center traffic circle: 3 burpees. Rinse and repeat until 6:50 then run back to COT. We achieved 2.4 miles 50 merkins, 100 squats and 150 LBC.
MARY: Round Robin that included fluttah, box cuttah, American Hammer, Rosalita, Freddy Mercury, Hello Dolly, LBC
ANNOUNCEMENTS: Break the Dam run, and Cannoli Run(May)
COT: health and healing, job searches

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1-10-26: Breathing exercises

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WARMUP: Mosey to Police Station lot

Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops

Mosey to veterans park – plank and pledge of allegiance

Mosey to the site formerly known as footloose

THE THANG:

Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.

100 burpees
200 squats
300 flutters

A few words shared and a mosey to bottom of Monroe white.

Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars

Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins

Mosey to pike energy lot and 5 burpees OYO….because why not.

Mosey to wall of police station for wall sits and gratitude expressions.

Mosey to COT

MARY: there was no time and she was not there. Open to all men.

ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.

COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.

Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye:

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For whom the bell tolls

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Bear Crawl Indian Run

Around the park
Start at each swing chair
Do 1 imperial walker & 1 hillbilly walker
MOT Mosey

Dora
50 Merkins
100 Squats
150 Lunges
200 LBCs

Stage to tree run

Around the world
Use deck pick exercise roll for # of reps till done

ANNOUNCEMENTS:
8 blocker
Break the dam

COT:
Health
Travel

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Mucho Chesto

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It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off.

Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins.

Mosey over to a large set of stairs for some Jack Webs. 1 burpee 4 merkins to 10 burpees 40 merkins. In between each set we ran the stairs. It was glorious

Over to an unused parking lot for a quick Dora. 50 squats, 50 leg lifts, 50 CDDs. Parter two ran.

Ran to the next parking lot for lunges.

Back to COT for announcements, prayers and praises.

Jwow

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Fa la la la….laughing all the way! ?

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WARMUP:
Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift:
THE THANG:
Mosey to trail behind parking lot
Partner up
2 rounds of Burpees while partner runs up hill and back
2 rounds of Flying squirrels while partner runs hill and back
1 round of Shoulder Taps
1 round of something

Next up was 22 days of Christmas
Day 1: Burpees with overhead clap
Day 2: Side lunges
Day 3: Broad Jump
Day 4: Leg Lifts
Day 5: merkins
Day 6: Freddy’s
Day7: Sumo Squats
Day 8: reverse lunges
Day9: sumo squats
Day 10: jumping jacks
Day 11: forward lunges
Day 12: jump squats
MARY:
Partner does swing crunch while other runs around playground
2x
Sprint to COT
ANNOUNCEMENTS:
12/24 convergence at NAFO
COT:
Prayers for all dealing with tough times and our man Sofrito to heal up:muscle:

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Hominy’s First Q at The Fort

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Warmup. Call in cadence. (On Stage)
– Side Straddle Hop
– Calf Raises
– Imperial Walker
– Moroccan Night Clubs
– Low Slow Squat

Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do the following exercises:
– 10 Merkins
– 15 LBC

Stage Work: Dora. One partner does a lap around the outside of the stage while the other completes exercises on stage.
– 150 Stage Dips
– 200 LBC
– 250 Squat

Playground work: Stations. Complete one station. Run around the Christmas tree and back. Then complete another station.
1. Swing for 20 cycles on one of the regular swings (4 swings for this)
2. Merkins with legs on swing. (1 of the swings) 15 reps
3. Swing for 20 cycles on one of the regular swings (4 swings for this)
4. Merkins with hands on swing. (1 of the swings) 15 reps
5. Calf raises on the side wall (20 reps)
6. Bench incline merkins 15 reps
7. Rock climb/Over the bridge/Down the Stairs 10 reps. (This was scratched and changed to choose your own adventure. The equipment was too slippery with the frost.)
8. Bench dips 20 reps
9. Spin the merry-go-round 10 revolutions.
10. Bench decline merkins 15 reps
11. Swing for 20 cycles on one of the regular swings (4 swings for this)
12. Bench incline merkins 15 reps
13. Swing for 20 cycles on one of the regular swings (4 swings for this)
14. 20 climb and reach beside the spider web
15. (if necessary) 15 merkins
16. (if necessary) 15 Big Boys
17. (if necessary) 20 Side Straddle Hops
18. (if necessary) 20 LBC
19. (if necessary) 15 Squats
20. (if necessary) 15 Imperial Walkers

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We Took the Long Route So No One Could Pretend Everything Was Fine

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The PAX were asked a simple question before the work began:
“What burdens are you carrying?”
No answers required yet—just something to sit with.

Opening Smoke Session
Sprint up the hill, knock out 5 burpees, then run it back down. Consider it the price of admission.

From there, we headed down the path toward Harris Street and rolled straight into a moving warm-up, keeping the group together and the heart rate climbing:
• Windmills
• Run
• Imperial Walkers
• Run
• Monkey Humpers
• Run
• Moroccan Night Clubs
• Run
• Low, slow squats

We pushed up the Harris Street hill, then made our way toward the high school pull-up bars.

Mini Dora (Partner Work)
• Partner 1: Dead hang for a 40-count
• If you drop, you get back up. No shortcuts.
• Partner 2:
• 30 Burpees
• 75 Mike Tysons

An audible was called to keep us moving and on mission, so the 100 Big Boys and 150 Sumo Squats were left behind as we transitioned to the next station.

Mosey to the Band Practice Lot

Tire Work — Team Load
• Teams of 4–5 per tire
• Carry the tire around the parking lot
• One man drops to complete 5 burpees, next man steps in
• Cycle continues until the full loop is complete

Then:
• Tire flips — 2 men flip, rotate out, next 2 step in
• Shared load. Shared effort. No spectators.

COT

After returning the tires, we walked and slow-moseyed back to COT.

This is where the real work happened.

Each man shared the burden he’s carrying with the brother next to him.
Then we answered the follow-up:
“What can you do to help carry that load?”

No fixing. No speeches. Just presence and accountability.

Totals:
• 3.2 miles
• Solid boot camp
• New ground covered—both physically and personally

We stayed together the entire way.
No man left behind. No man left where we found him.

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Three Strands of Strength

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WARMUP:
NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following:
– SSH
– WM
– MNC
– IW
– Produce Pickers
The slow mosey to the front stage area of the amphitheater to start the main events.
THE THANG:
Part 1 – NASA led – No OYO

Group run around the WEP newly paved path, stopping at every swing, or where there was supposed to be a swing, for the following:
– 5 Burpees OYO
– 10 merkins IC
– 15 LSS IC
– 20 flutters (2 ct, every other leg) IC
– 25 SSH (4 ct) IC
Group run to the next, repeat the above. There are 9 swings, this would be a LOT of reps, right? Well, same as in life, if you share your burdens, pairing up with those you can trust, the burden gets lighter, even though it is still there. After 4 benches, starting at the 5th, one exercise went away. So the 5th bench was merkins, LSS, flutters, SSH. The 6th was just LSS, flutters, SSH, and so on. Then the group did an Indian run the last 1/4 of the track back to the amphitheater where Q was handed off to Pusher.

Part 2 – Led by Pusher – DORA around Little Baby Jesus

From WEP amphitheater, group ran down Ardrey St to Harris St, stopping halfway down Ardrey for CDDs while we grouped back up for the 6, then eventually took a left on Harris, then went to the front of the Fort Mill Church of the Nazarene, the Little Baby Jesus. Then we paired up for a DORA. One person exercised, the other ran a loop around the church building.
– 100 merkins
– 200 LSS
– 300 LBC

Pusher’s message throughout was a cord of three strands cannot be easily broken. If you go things alone, life will break you more easily. Find a shieldlock or two to help strengthen your cord. Keep in mind the Lord provides alot of strength too.

Everyone crushed it! A LOT of merkins, LSS, LBC, flutters, SSH, and some burpees mixed in for flavor, with a total distance of about 2.3 miles. Solid work by all.

MARY: Got back to COT with a little extra time for a Pusher led Mary session of 20 ct each of flutters, hello dollys, LBCs, 2 rounds nonstop, and your feet never touch the ground. OUCH!

ANNOUNCEMENTS: Convergence at The Ranch on Thanksgiving day, 0630 start. Run, boot, kettlebell options. Birdcage has a 3 person team competition too. Alot of things going on. Read the newsletter and GET INVOLVED!!

COT: A LOT lifted up. We really shared in COT. Keep in mind the COT can be another string to strengthen your cord, but it has to be utilized.

Also, we had an Immaculate EH. While Pusher was taking us out in COT, I felt a new, strong hand grip by shoulder. It was a very calming presence, and remained throughout the COT words being offered by Pusher. As we broke, I turned around and saw a new face, not F3, with a smile on his face. He had just arrived at WEP to start his day with his friend, saw our COT and felt compelled to join. We greeted each other with handshakes and smiles, and I introduced him to the others in our group. Emmett is his name, and he knows Olaf through Red Truck Men. He was so moved by our COT, he wanted to lead us out in another prayer, so we COT’d up again and he offered some amazing words. His female friend joined in as well. Incredibly moving. THIS is what it is all about! They both hung around and talked with the entire group. We told him about F3, its mission, and when/where we meet, and he said he will see us all again soon, that he really likes what F3 is about. This was divine intervention. Immaculate EH.

What a morning! Loved co-Q-ing with Pusher, we planned out what I felt was a great one. Thank you JWow for the opportunity.
SYITG
NASA and Pusher

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Mariachi Band Tryouts

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WARMUP:
SSH
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Peter Parker’s
Broga
THE THANG:
Motivators
Mucho Chesto – 10X run around WEP, repeat
Standard Merkins, Wide arm, diamond, Left offset, Right offset
Relay race – as teams race, other members hold plank position. Loser does 3 Kraken burpees, winner 3 standard burpees. We did this 3X, last time MOT was bear crawl.
Rock carry DORA – partner up. Partner 1 starts walking around WEP with heavy rock. Partner 2 does 10x curls, OH press, goblet squats. 2 runs to 1, switch rocks and switch exercises. Go back to Amphitheater.
Hardest 1/8 mile – burpee board jumps, bear crawl, lunge walk, run

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