Choose your own pain, sorta

2022-06-28Leave a comment

QIC: 38 Special
When: 2022-06-28
Pax: 38 Special, Boogie Down, Dojo, Dumpster Fire, Senator Tressel, Spinner, Triple Lindy
Posted In: The Ballroom

WARMUP: the disclaimer is the warmup
THE THANG:
Mosey around the school, stopping for instructions written on chalk. Stops were, roughly..
West side:
1. 20x dips
2. 10x step ups/each leg
South Lot (four corners):
1. 10x grave diggers, hillbilly walker
2. 10x BBSU, LS Squat
3. 20x LBC, SSH
4. 45x SSH
Service Road
1. 20x flutter
2. 30x calf raises
North Lot
1. 20M bear crawl

After the first time around, we ran back to the start, and turned around! Crawl Bear was offered as the reverse option to beat crawl and BTTW the OBVIOUS reverse of calf raises, made it back to the dips and one more time around the parking lot before heading back to CoT for 30s of lift stretching
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Brief discussion on action. As I tell the kids, prayer is not a suitable substitute for action. Took a knee and asked the PAX to silently reflect on an action they can take, for which someone else will benefit, and they will gain no credit

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Bass kickin at The Yard

2022-06-25Leave a comment

QIC: Bass-o-Matic
When: 2022-06-25
Pax: Barry Manilow, Bass-o-matic, Boss Hogg, crab_cakes, Dojo, f3anchorman, f3destiny, Fogerty, HarryCarry, Rebel, Spitz, Triple Lindy, Twister
Posted In: the yard

WARMUP: light stretching a mosey SSH Merkins IW plank Jax run up and down hill and back to the start
THE THANG: 10 stations adding an exercise at each station. A lap around the lot between stations. 10 reps each exercise. All in order: merkins, big boy sit-ups , squats, LBC, plank Jax, flutters, SSH, mtn climbers, American hammers, burpees. Finished right on time.
MARY: nada except twister trying to Q jack.
ANNOUNCEMENTS: John 15:5 what do you need to prune in order to create space for new growth.
COT: prayers for those Ill and people traveling.

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Rock work and triple check

2022-06-21Leave a comment

QIC: Hurler
When: 2022-06-21
Pax: Assassin, Band Camp, Boogie Down, chickenhawk, Dumpster Fire, Hurler, oldbay, Skidmark, Tootie, Triple Lindy
Posted In: The Ballroom

Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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Running with Burpees

2022-06-20Leave a comment

QIC: Cyclops
When: 2022-06-20
Pax: Badlands, Bodywash, Bones, Bonsai, Cable Guy, Cubbie, Cyclops, decibelf3, Double D, fishstix, Flounder, Grinder, Incoming, Ölaf, Poppins, Pusher, sirtophamhat, slapshot, Stang, Triple Lindy, Trucker, Vuvuzela, yard sale, Zima
Posted In: Sweep The Leg

WARMUP: PAX were disclaimed. That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered

YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.

Honored,
👁

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Sweating on the dance floor

2022-06-14Leave a comment

QIC: Skipper
When: 2022-06-14
Pax: Bitcoin, Cheddah, Dojo, Ölaf, Senator Tressel, skipper, Spinner, Tootie, Triple Lindy
Posted In: The Ballroom

WARMUP:
With 75 degree temps and 80% humidity, a warmup wasn’t entirely necessary. We did it anyway.
– Windmills (IC)
– Overhead claps (IC)
– Low slow squats (IC) – This is the point when YHC started to sweat
– Moroccan Nightclubs (IC)
– Peter Parker (IC)
– Parker Peter (IC)
– Downward dog
– Honeymooner
– SSH (IC)

THE THANG:
Partnered up for a DORA
– 100 CDD
– 200 Step ups
– 300 LBC

Moved over to the parking lot to spend the final 20 minutes running laps with 4 corners of pain. MOT decision left to the individual PAX…run, walk, bear crawl…all chose to run. 10 reps of an exercise at each corner.
– Merkin
– American hammer
– Squat
– Superman

ANNOUNCEMENTS:
– The Swamp moving to Golden Corral loc this Friday
– Service and donation needs at FM Care Center
– Read your newsletter

Welcome back to the gloom, Tootie!

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Rocking in the Streets

2022-06-08Leave a comment

QIC: Repeat
When: 2022-06-07
Pax: 38 Special, Assassin, Backdraft, Beaker, Checkers, Drop Thrill, Hurler, Longshanks, oldbay, Repeat, Spinner, Sprocket_F3, Triple Lindy
Posted In: The Ballroom

WARMUP: Mosey to rock pile
THE THANG: Choose a rock from said pile and get acquainted with it. Lots of curls, overhead presses, bent over rows and some moseying thrown in for good measure.
MARY:
ANNOUNCEMENTS: Aren’t those in the newsletter?
COT:

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Merkin fest

2022-06-08Leave a comment

QIC: Triple Lindy
When: 2022-06-08
Pax: 38 Special, Flounder, Incoming, NakedAndAfraid, Senator Tressel, Spectre, Triple Lindy
Posted In: Pantheon

WARMUP: SSH IC 15, Windmill IC 15, Moroccan Nightclub IC 15, Strawberry picker IC 15, MH IC 15, mosey
THE THANG: Station 1:
Merkin IC 15
LBC IC 15
Mosey
Station 2:
LBC IC 15
LSS IC 15
Mosey
Station 3:
Randomizer x2
Mosey

Repeat

MARY: seal jack, high knee, leg cross over
ANNOUNCEMENTS: READ YOUR NEWSLETTER!!!
COT:

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Damn you Maximus

2022-06-02Leave a comment

QIC: 3D
When: 2022-06-02
Pax: 3D, Beaker, Cornerstone, Sprocket_F3, Triple Lindy
Posted In: Soul to Sole

WARMUP: none
THE THANG: Ruck 3 miles. Exercise every 0.5 mile. Incline Merkins, dips, calf raises, low slow squats and flutters

After Maximus Stacked Deck Wednesday, Beaker and 3D were hating life this morning.
MARY: Did you know?
ANNOUNCEMENTS: Misogi and F3 Dads
COT: prayers and praises for marriages

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Ballroom Bearcrawls

2022-06-01Leave a comment

QIC: Jekyll
When: 2022-05-31
Pax: Jekyll, Senator Tressel, Triple Lindy
Posted In: The Ballroom

Beauty of a South Carolina Humid Sweatfest morning. Triple Lindy and Senator Tressel shook the Fartsack to get a little better.

WARMUP: Dynamic with SSH, Merkins, Squats, etc with 40 yard mosey in between
THE THANG: Jacobs ladder on grass hill. Merkins/Squats. Bearcrawl up, run down. Dip/step up series. Sprint series, 70%, 85%, 100%
MARY: 5 MOM

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Let’s go see the parking deck for a VQ

2022-05-26Leave a comment

QIC: Sprocket_F3
When: 2022-05-26
Pax: Cornerstone, Dojo, Refugee_Recore, Sprocket_F3, Triple Lindy
Posted In: Soul to Sole

WARMUP:
THE THANG: 3.5 miles with merkins, LSS, Moroccan Night Clubs
MARY:
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Triple Lindy

Choose your own pain, sorta

Bass kickin at The Yard

Rock work and triple check

Running with Burpees

Sweating on the dance floor

Rocking in the Streets

Merkin fest

Damn you Maximus

Ballroom Bearcrawls

Let’s go see the parking deck for a VQ