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:
WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles
MARY:
ANNOUNCEMENTS: check slack
COT: prayer and praise for family and F3
Work Hard to become better!
WARMUP: N/A
THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat
MARY:
ANNOUNCEMENTS: check Slack
COT: multiple prayer requests
WARMUP: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer