Quads of Fire

2022-09-28Leave a comment

QIC: BONES
When: 2022-09-27
Pax: Bones, Drop Thrill, Photobomb, Spinner (Derrick Dominey), Tater, Triple Lindy
Posted In: The Ballroom

WARMUP:
Quick Disclaimer on ignorance of site and the need for direction we moseyed around the immediate parking lot.
Windmills
Slow Low Squat
Moroccan Night Clubs
Peter Parker
Freddie Mercury
Seal Jacks
THE THANG:
“Spotted” a hill so we decided to use it
11’s (Merkins & Squats)
Merkin on bottom…..Backward Run (NUR) up the hill….Squat
*After Quads were burning we made another trip up the hill to the benches at front of school.
Dips (25 count)
Step ups (10 in Cadence….10 each leg)
Urkins (10)
Moseyed to Parking Lot for “Lazy Dora”
100 Merkins, 200 Squats, 300 Flutters
Merkins: Partner 1 did 10 Merkins while Partner 2 held plank: Repeat until 100
Squats: Partner 1 did 20 Squats while Partner 2 held Al Gore: Repeat until 200
Flutters: Partner 1 did 30 Flutters while Partner 2 held 6 inches: Repeat until 300
Calf Raises (25) OYO
Used lines on Parking lot as markers:
Advance 2 lines with lunges and then 3 Flying Squirrels
Return to start: Butt Kickers
High Knees
Karaoke (x2)

MARY:
SSH
LBCs
Roselita
Hello Dolly
ANNOUNCEMENTS:
Shoes for Kenya
Bethel Men’s
COT:
Prayers for students and teachers, healing, doctor’s discernment. Praises for Triple Lindy’s wife’s first wedding officiating.

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You never know whats next…

2022-09-23Leave a comment

QIC: Bitcoin
When: 2022-09-22
Pax: 3D, Anchorman, Barry Manilow, Beacon, Bitcoin, Boss Hogg, CableGuy, Dojo, Double D, fishstix, Grassy Knoll, Hassellhoff, Joe Lyons (F3 Long Duck), JWOW, LookOut, Slash, Small World - Chris Gunn, Softail, Tater, training_wheels, Uhaul
Posted In: Footloose

WARMUP:
Mosey to WarmORama at Fort Mill City Hall
in Cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to Withers/Academy for Partner Work on the hill.
100 Mountain Climbers
100 Plank Jacks
100 Squats
100 Lunges
200 LBCs

Parking Lot:
20 CDD
20 Calf Raises
Lunges Walk
Toy Soldiers
Bear Crawl
20 CDD in Cadence
20 Merkins in Cadence

MARY:
Under Leg Claps
Freddie Mercury
Flutter clicks
LBC
Dead Bug

Run to Shovel Flag for CoT

ANNOUNCEMENTS:
COT:
Flag Handoff

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10 Year Convergence

2022-09-17Leave a comment

QIC: Maximus, wwl, CSPAN (Fort/Philly/Metro/Dallas)
When: 2022-09-17
Pax: 98 degrees, Anchorman, Barry Manilow, Beaker, Bitcoin, Bobber, Bojangles, Bonsai, Boogie Down, Catfish, Cohiba, Console, Cousin Eddie, Crawdaddy, CSPAN (Fort/Philly/Metro/Dallas), cuomo, Cyclops, darkhelmet, decibelf3, Dojo, Double D, Drop Thrill, Eggo, Esso, fishstix, Flat Tire, Fogerty, FreeBird, Funhouse, Gekko, Grassy Knoll, Grinder, Ham Hock, HarryCarry, Headspin, Italian Job, Jekyll, JWOW, lil-e, Lutefisk, Mainframe, Masterpiece, Maximus, Mile High, Mile High2, Minuteman, Mr Clean, Nasa, Ölaf, oldbay, Pumpkin Spice, Pusher, Rebel, Reborn, Repeat, River Rat, Royale_F3, Santini, Senator Tressel, Shady, Shield, Short Sale, skipper, slapshot, Splinter, Spud, Stang, Swanson, Tater, Tinsel, training_wheels, Twister, Voltron, Vuvuzela, Wegmans, WWL, Youts, Zima
Posted In: The Fort

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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Pole Dancing At The Yard

2022-09-08Leave a comment

QIC: Stang
When: 2022-09-03
Pax: Bitcoin, Boogie Down, Bowzer (Uhaul 2.0), Cornerstone, Dojo, Fogerty, Hamhock, HarryCarry, Ironclad ( Peabody 2.0), Peabody, Ruby Slippers, Short Sale, Stang, Stinger, Tater, Tesh, Uhaul
Posted In: referrals

WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations

It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.

MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.

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Christmas In August? How Thrilling!

2022-08-30Leave a comment

QIC: Drop Thrill
When: 2022-08-30
Pax: Assassin, Drop Thrill, Tater, training_wheels, Triple Lindy
Posted In: The Ballroom

WARMUP:
THE THANG: 12 days of Christmas was the thang:

1-run
2- Deconstructed Burpee’s
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

We got through Day 10 in our festive workout. I know everyone was sad we didn’t get to Day 12.

Thanks Triple Lindy for one year as Site Q at Ballroom!

ANNOUNCEMENTS:
COT: Triple Lindy’s wife and her first wedding she is officiating. Prayers for Cybil for healing and wisdom for her doctors.

This September check in on someone you haven’t seen in the Gloom in a while.

The Thrill is gone..

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SlowBurn: What’s your number…Go get it!

2022-08-27Leave a comment

QIC: CakeBoss
When: 2022-08-26
Pax: Anchorman, Assassin, Barry Manilow, Bass-o-matic, Cakeboss, Cousin Eddie, Dojo, Flounder, Fogerty, NakedAndAfraid, Pusher, Rebel, Tater, Twister, Weezer
Posted In: Slow Burn

WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!

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Lamp Post Pain

2022-08-27Leave a comment

QIC: Cousin Eddie
When: 2022-08-27
Pax: Bass-o-matic, Bitcoin, Bowser, Cousin Eddie, Dojo, Double D, Fogerty, Ham Hock, HarryCarry, Iron Clad, Mr Clean, Peabody, Reaper, Rebel, Tater, Uhaul
Posted In: the yard

WARMUP: 10 each Moroccan night clubs, cherry pickers, SSH, imperial walkers
THE THANG: started with 3 laps of the parking lot with duck walks, bear crawls, lunges, toy soldiers, LBC, merkins, burpee’s, big boys

Suicides on the hill with burpee’s, LBC’s, flutters, squats, min climbers, merkins

MARY: box cutters, LBCS, flutters

ANNOUNCEMENTS: Trash pick up, Dam to Dam, check slack

COT: Shower curtain, wisdom for u-hauls daughter, bitcoin sons health, gentleness in words for Peabody, reaper and cousin Eddie marriage, ham hocks dad, Double Do’s moms back, dojos son battling culture, travel mercies for rebel, mental health

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Thanks for the Burpees, Fogerty

2022-08-06Leave a comment

QIC: Wegmans
When: 2022-08-06
Pax: Backdraft, Bass-o-matic, Bitcoin, Boogie Down, Cousin Eddie, Dojo, Fogerty, Ham Hock, oldbay, Tater, Twister, Wegmans
Posted In: the yard

WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.

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Substi-Q

2022-08-04Leave a comment

QIC: Cousin Eddie, Rebel
When: 2022-08-02
Pax: Bass-o-matic, Boogie Down, Cousin Eddie, Dojo, Fogerty, K-Cop, oldbay, Rebel, Spinner (Derrick Dominey), Tater, Triple Lindy, Wicked Tuna
Posted In: The Ballroom

WARMUP: Cousin Eddie took us through SSH, windmill, IW, Merkins. This guy is accelerating and will have a VQ next week.

THE THANG: We started with a DORA, 100 merkins, 200 Dips & 300 squats. Moved to back of building for 3 mins on and 30 sec rest. 3 exercises for 3 mins 10 reps each and continue for 3 mins.
First round – merkins, CDD, monkey humpers
2nd round – Flutter , big boy, hello dolly

Back up the hill and did Dips and Step – ups up to 7 count and then back down to 1. Mosey to COT

COT: prayers lifted and K-Cop took us out with prayer.

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Hey, carry my bell will ya?

2022-08-04Leave a comment

QIC: f3anchorman
When: 2022-08-04
Pax: Boogie Down, Cakeboss, Dojo, f3anchorman, NakedAndAfraid, Short Sale, Small World - Chris Gunn, Tater, White Lightning
Posted In: Footloose

WARMUP: 10 count of things, then 15 count of same things
THE THANG: we all swapped carrying the 25 lb bell around for fun. Did BOMBS at unity church circle. 10-15-20-25, a full Jack Webb and then a run around the block for good measure. Mr Kettlebell enjoyed the tour.

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