WARMUP:
THE THANG:
Sprint intervals
1 min sprint
1 min jog
30 reps
Merkins
CDD
Freddy Mercury
LBC
Flutters
Bear crawl
5 burpee
Lunge walk
Dragon walk
1 Burpee
MARY: 3 sets
ANNOUNCEMENTS:
Mansion ruck
COT:
Held
Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills.
Disclaimer and routes provided
WARMUP: None
THE THANG: All paces of jogging :running: Started after the whistle
Hwy 160 to Spratt to Harris to Munn and back to COT at some point. Some got 4ish and some got 8ish, and some got some trails
MARY: she was missed but remembered
ANNOUNCEMENTS: 9/21 Sundae Ruck, Convergence 9/28
COT: We Hugged, We shared, and we prayed for one another
WARMUP: Needs Improvement or None
THE THANG: Fairway Route – Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” indirection at Banks Rd. Out and back. Total 4.5 miles.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Shelter and Newsletter
COT: Yes
WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth
WARMUP: yes, mission of F3
THE THANG: parking deck misery
MARY: N
ANNOUNCEMENTS: Y
COT: Y
WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner
THE THANG: 11’s on a big hill- merkin and squats
Mosey back to COT for board of pain w music. 5 exercises x 30
Reps of everything. Tons of merkins, ab work and lower body leg work. Planks and in between rounds more running
MARY: finished with leg raises
ANNOUNCEMENTS: the Easternexpansion shirt
Needs to get to ordering stage. The interest is as big as <@U08GHEK16> calves
COT: named our new FNG, FROGGER who EH-ed by his dad <@U07HT0W85TN> Seeing a 2.0
Work out with their dad is one of my favorite things to see!
WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school
20 SSH IC
10 LSS IC
10 Windmill IC
THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side
Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop
Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.
See image. Most completed 4 laps.
Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC
Mosey back to COT
MARY:
ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax
COT:
Show To Know
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.
THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops
then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit
That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars
Hung on the bars for a while
Did some knee ups
Did some super slow pull ups
Got close to COT and finished the Jack Webb set
Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough
MARY: Last Call called flutters in cadence for the first time.
ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069
COT: Was held
WARMUP: SSH, KB Plank pull over, swings, Merkins, Mnt climbers, Jump squats
THE THANG: 4 corners at the main parking lot. Each corner has 2 exercises, plus one more exercise (5 men makers) along the longer side of the square. First lap mode of transportation is: short side murder bunnies, longs side, Around the World. Second lap mode of transportation, short side, Lunger, long side overhear press.
Corner 1: 15 KB swings + 15 Cleans
Corner 2: 15 KB Big Boys + 15 AH (each side)
Corner 3: 15 KB Halo + 15 Triceps Ext.
Corner 4: 15 Goblet Squats + 15 dead lifts
Back to COT walking with Curls and Overhead presses.
MARY:
ANNOUNCEMENTS:
COT: