9 Strong for some Hills with 3 stops each round
Hit Kuester parking lot
15 Merkins and 15 CDD
HIT GHES teacher lot
20 LBC AND 20 Hello Dollies
Hit GHMS teacher lot
20 Squats and 20 lunges
REPEAT AND REPEAT
Ran to back of the school and did an Indian run with a KB back to cot with stop along the way for merkins and SSH. Circled parking lot for remainder of workout doing more merkins and SSH. Badlands was fastest dude to get to the farthest point so he got some delicious beer from Amor Artis. It was hot and so am I.
THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.
Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.
I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: SSH, IW, HW, Shoulder Taps, slow merkins
THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times.
I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun.
We got a little far afield today. 3 total miles. Unintentional message of the day: How do you respond when your leader is clearly lost?
Planned message: you’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.
Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.
WARMUP: Run
THE THANG: Ran to WEP where we ran the loop then ran the loop again stopping at each bench to do 10 merkins and 10 squats…rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT: thanks to Jekyl for the opportunity to lead.
7 PAX – 1 FNG
Full disclaimer was read (at least the high points)
Little Mosey
Some dynamic warmups
Some in-cadence warmups
-IW
-HW
Little Mosey
Some more dynamic warmups
Thang w/ Laps around Target
25 burpees – in cadence
lap
50 merkins – stopped at 25 to let the PAX gather their resolve
lap
75 lunges
lap
100 monkey humpers – in cadence
lap
75 lunges
“lap” – modified with a mosey back towards COT
50 merkins – no stopping
mosey back towards COT
– Airwolf wanted to sprint it back in. YHC obliged
25 burpees – 10 EMOM for 2.5 minutes
40 seconds of flutters in cadence to hit 0600
@F3theFort 7 at the Swamp. Weinke stolen from a @F3HelloKitty tweet. Russian master Igor Stravinsky said: “good composers borrow, great composers steal”
25 burpees/lap
50 merkins/lap
75 lunges/lap
100 monkey humpers/lap
75 lunges/lap
50 merkins/lap
25 burpees
welcome FNG: Spector pic.twitter.com/jIJxKqK8eI— Justin Isenhour (@jisenhour) January 14, 2022
NMM:
Workout stolen from a Hello Kitty tweet. As the Russian master, Igor Stravinsky said: “good composers borrow, great composers steal.”
I blame Badlands and Tesla for pushing the pace. So much push that I forgot the message I’d planned on how Jesus called Peter to be a “fisher of men,” but told another follower to “go home.” (Luke 8) It’s alright we don’t all get the same callings.
Guess I’ll save it for another Q!
Welcome FNG: Spector
—
Band Camp dismissed
It’s Golden Corral, there were 9, and we worked in the following manner:
Disclaimer
Warm up run around Harris Teeter and post in the top parking lot for a few warmup exercises then the Deck of Cards
Spades: Diamond Merkins
Clubs: Jump Squats
Hearts: 8ct Burpee
Diamonds: Mountain Climbers
Jokers (there were 4): 25 Flutter Kicks I/C
That’s 104 of each suit and 100 Flutters I/C
We had a few minutes to spare so we did 2 rounds of a 3-tier suicide and a plank series consisting of Peter Parkers, Grave Diggers, Dips, Grave Diggers.
SYITG
Maximus
I was a last-minute Q request from Lutefisk. I’m thankful he asked. As cold as it has been, it kept me from fartsacking, which I am very thankful for him asking. Accountability! Coming up with a weinke on last-minute notice can be tough. Luckily I keep a BoP or two in my garage for times like these.
Super cold out. 5 hard-chargers showed up ready to take the red pill. No FNGs, disclaimer was disclaimed, and off we went.
Mosey around the parking lot to get warmed up, approx 1/4 mile. Circled up for warmup. 14-20 random qty, 4-count of each:
* SSH
* WM
* STRAWBERRY pickers (cherries grow on trees yo)
* HW
* MNC
Then over to the lot near the doggie salon for the main event.
The Mini Board of Pain
Easy to follow, not so easy to execute. Do the exercises in sequence, that’s all. All are single count unless otherwise noted.
M-Bop
1. Burpees – 25
2. Calf raises – 50
3. Ski abs – 25 @2-count
4. Merkins – 25
5. LS Squats – 25
>> Run a lap of the parking lot (~1/3 mile loop)
6. LBC – 50
7. CDD – 25
8. American Hammers – 25 @2-ct
9. Mac-tar-jai’s – 25 @2-count
10. Jump squats – 25
>> Run lap of the parking lot
11. Mountain climbers – 25 @2-ct
12. Shoulder raises / OH claps – 50
13. Mary Catherines – 25 @2-ct
14. Hello Dolly! – 25 @ 4-ct
15. Wide-arm merkins – 25
>> Run lap of parking lot
>> Repeat
Everyone got in one complete round. A couple bat-flippers almost got 2 complete rounds, the rest got up to #6 thru #9. Great push! Good mumblechatter until the 2nd round of burpees hit. HA!!
Back to COT.
Announcements, P&P:
* READ YOUR NEWSLETTER, GET INVOLVED!!
* Praises for Lutefisk’s concerns for his heart not being as serious as it could have been
* Prayers for those involved in the Christmas parade tragedy in Wisconsin
* Prayers for those traveling during the Thanksgiving holiday
* Prayers for those that the holiday season brings sadness, remembrance of loss, and other burdens. Reach out to those you know are in those situations and bring them cheer as well as a shoulder to lean on. #NoOYO
* Prayers for health & healing, both physically, emotionally, and spiritually
Thanks for the opportunity to lead. Happy Thanksgiving. God bless.
– NASA
I arrived a bit early this morning to map out the route for the workout. I noticed on Goggle maps a civil war cemetery marked at the corner of Gold Hill Road and Hubert Graham Parkway. I have run by this location several times and never noticed it until now. Once everyone arrived, we started our journey to the traffic circle at the start of Hubert Graham Parkway.
Outbound to Gold Hill Road – Stop at every light pole, merkins and squats, 10 of each. (Total 150 merkins, 150 squats)
Inbound from Gold Hill Road – Stop at every light pole, 5 burpees (Total 35 burpees)
Bonus miles: Run around Tega Cay Elementary School.
We all met back at the traffic for a short mosey back to COT.
Total miles = 4.08
Great job by everyone this morning.