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
WARMUP:
THE THANG:
Start at Mill Crossing
Run to print shop – 20 squats
Run to top of hill by parking lot – 16 shoulder taps
Run to bottom of hill by Church- 15 dips
Run back to Mill Crossing 10 merkins, 10 big boys.
Reverse course
All pax completed 6 laps totaling over 3 miles.
MARY:
ANNOUNCEMENTS:
COT:
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
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
WARMUP: Imperial Walkers, Hillbilly Walkers, Windmills, Toy Soldier, Karaoke, Shuffle, Down Dog and Honeymooner
THE THANG: Jack Webb Theme w/iterations in each set and a short mosey in between. Dry People, Peter Parker Mercury, Seal Humpers, Calf Merkins, Low Slow LBCs and Overhead Rosalitas.
MARY: Included an appearance by J-Lo and some more broga including the Reverse Pigeon.
ANNOUNCEMENTS:
COT:
*WARMUP:* SSH, Cherry Picker, Mosey
*THE THANG:* Ladder-O-Pain
#1, RUN, #1 & #2, RUN, etc…
1. Burpee x 1
2. Big Boy x 3
3. Shoulder Tap x 6
4. Flutter Kick x 10
5. Merkin x 15
6. Freddie Mercury x 21
7. Carolina Dry Dock x 28
8. LBC x 36
9. Overhead Clap x 45
10. Squat x 55
11. Baby Arm Circle x 66
12. Monkey Humper x 78
13. Moroccan Night Club x 91
14. Calf Raise x 105
15. Overhead Press x 120
WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran
2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked
MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs
Shippin up to Boston – Mosey to the back
Dora Rounds
2 minutes each station timed with 1 minute in between.
Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not
Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence
Mosey to COT
Mary
COT
Health
Brotherhood
Job Market
It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed. Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.
Bootcamp Q : Slapshot
Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.
Warm-up:
50 SSH (IC)
20 Merkings (IC)
10 Michael Phelps (IC)
5 Windmills (IC)
20 Mtn Climbers (IC)
Stretch
20 Plank JAcks (IC)
Mosey to the other side of the parking lot.
DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.
200 Plank JAcks
200 Toe Touches
200 SSH
150 Diamond Merkins
100 4-Ct Flutters
Recover Run Back towards COT.
Tabata Series
30 Seconds on 10 seconds off
4 Rounds 4 sets
Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.
I had everyone recover on their feet and then add 1 last Burpee.
NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning. Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)
Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.
AYE!
Running Q Bandcamp
Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.
Ruck Q : JWOW
Ruck to Church of NAzarene
10 rounds –
5 merkins at the bottom then 10 squats at the top of the stairs.
Rucked to Print Shop
20 step ups and 20 dips
Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.
Kettlebell Q: 38 Special
Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints
The Thang:
10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.
Paired up for a dora
100 Goblet Squats
200 Calf Raises
300 Flutter with chest press
6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.
IR Q: Kermit
Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!
Post Workout JWOW led us in prayer and we named a FNG The name Cannonball.