Miles and Smiles at The Stockade

Warm and wet at the Stockade this morning. Once Tsunami and Grinder showed I decided to call and audible and not do the EMOM madness I had planned.

Instead I indulged myself and the fellow PAX with “The Slapshot “ route. Running from the Stockade we went down 160, made the right on Stonecrest, down/up Hubert Graham and then right onto Gold Hill rd. We made a few detours that added some mileage.

As for the cadence we ran for 45 seconds then took a 25 second break for merkins/cool down. After hitting the century mark in merkins we switched to squats.

The chatter and encouragement during this workout was awesome! Grinder provided me a simple solution to a problem that has been bothering me and tsunami pushed himself hard!

It’s something I’ve learned in the almost 4 years in that Some of the best F3 workouts I’ve been a part of is when less than 5 ppl have posted. Extremely thankful for the men who ran with me today… and all the guys who post with me in the past and future!

Until next time!

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Hill repeat Monday

At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.

At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.

Most got in 4-5 rounds and all got in at least 3.5 miles.

COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼‍♂️

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The Battle: Kitchen Sink edition

Nice cool morning here in the greater Tega Cay area. As we were waiting in the parking lot YHC was hoping for at least 1 more pax to show up for what I had planned. Thankfully PETA pulled in at 5:14 and we were ready to go!

Warmup:

25 Merkins IC ( I’m a little disappointed in myself when I struggled with my last rep. I will do better next time)
25 Flutters IC
10 Merkins IC
10 Flutters IC
5 Merkins IC
5 Flutters IC

Mosey to the Tree within the Traffic Circle

Counted off the pax into team 1 and team 2. Facing opposite ways we did a competitive “challenge run” running around the large traffic circle in front of the school. This run required the 6 to do 2 burpees before running to the front. To win each team had to complete 4 laps. Winners got to do 10 Burpees and losers had to do 20. Pax pushed and it was a VERY close race as a result we both won and did 10 burpees.

Mosey to the front of the school.

We began the 2nd portion of the workout doing a Tabata style sequence 45 seconds of work 15 seconds of rest.

2 Rounds of :
HR Merkins
Squats
Diamond Merkins
BBS

After the second round we did a recovery lap and got into the mental battle known as “last man planking” In short we circled up and held plank as long as we could until no one could plank anymore. I would periodically call merkins to “thin the herd”. After calling 5 merkins IC everyone held fast. After calling 6 merkins IC we had 4-5 drop. After calling 7 Merkins IC we had everyone else drop except for YHC and Maximas. With that Maximas was declared the winner and we moved on to COT with just about 7 minutes to go.

With a little under 7 minutes to go of course I called a Burpee EMOM. Started with a round of 10, moved to 11, moved to 12, back down to 11, down to 10, and then one last round of 10. With only 30 seconds left we did a light stretch and 1 more HR merkin for good measure.

Great work by all the men who showed especially Flounder as he sets a great example for all the other PAX.

The Theme today was “the Battle”. Not only the battle we face with competition, or each other but mostly the battle we have with ourselves. How much can you push yourself and how far are you willing to go? Chances are you can go at least “one more rep” you just need to believe you can and people to help push you further.

Thanks for the opportunity! Until Next Time!

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50 of everything

WARMUP: slow mosey to the farthest parking lot for Destiny. A few stretches followed by cherry pickers, Imperial Walkers, SSH, Hillbilly walkers.
THE THANG: took off running to the next stop. Did a few more weird things lunges to basketball goals mosey back; toy soldiers more running. Now on to the meat. 50 of everything: merkins, dips, seal jacks, big boys, LBCs, squats, more merkins. Lap in between exercises.
MARY: no time except for gas pumpers
ANNOUNCEMENTS: Q source, D2D fundraising, CSAUPs, FNG training
COT: prayers for all

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K.I.S.S. Ladder? Pyramid?

WARMUP:
Moseyed behind Harris Teeter and stopped for warmup…

20 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – 8 Count Burpees

Moseyed over to the church parking lot…

THE THANG:

Ladder/Pyramid Style Workout
Complete each exercise, run a lap, add and exercise run a lap through all exercises and back down

10 Diamond Merkins
15 BBS
20 Merkins
25 LBC
30 Squats
35 SSH

Total rep count:
110 Diamond Merkins
135 BBS
140 Merkins
125 LBC
90 Squat
35 SSH
If you competed the full pyramid.

Moseyed back to COT

MARY:
20 – 4-count Flutters
10 – Boat/Canoe
10 – Protractor

ANNOUNCEMENTS:

Traveling Site Q starts next week
Name and location change of Snackpit
AKA
Check your newsletter

COT:

Show to know

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climbing the mountain in 2023

WARMUP:
– SSH / WM / IW / CP…short mosey
THE THANG:
– set of exercises with 1 lap around the basketball course after each set. Reps per set: 20+23, Sets: 1: Burpees+squats / 2: shoulder tap+SSH / 3: merkins+big boys / 4: j-lo+dips / 5: carolina honey+a-hammer / 6: russian kicks+superman
– Airborne hip exercise inbetween and rinse and repeat. Got thru it almost twice.
MARY:
– mosey back to COT for on-time finish
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Glorious Gloom at the GC

WARMUP: Mosey behind Red Bowl to stink central for a COP: SquatS, IWs, Mtn. Climbers, LBCs, SSHs. All IC and interrupted by a burpee ladder, 5 down to 1.
THE THANG: head to the hill behind Express Oil change. Count adds to 10, started with 1 Big Boyat the bottom & 9 Bombjacks at the top. Omaha after 5 rounds as traffic was getting heavy. Head behind the Oil Change garage for a partner Dora. Derkins, Dips & Step ups. Finish up with a crowd pleaser, “Tote The Rock”. 1 pax runs around O’Reilly’s carrying a Cindy while Pax do the exercise listed on the sheet. Round 1 was Kraken Burpees and it went downhill from there.

MARY: No time
ANNOUNCEMENTS: Another Blood Drive (god bless @3D, he’s a marketing genius), D2D fundraiser
COT:Prayers for various family members.

I’m off and amazed how nervous and sleepless I am the night before a Q. Must be because it’s an important role to play. We all wanna do a good job for the Pax that show up. Always an honor to lead.
“The” Shortest of All Sales.

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A gear WO broke out @ The Stockade

WARMUP: Arrived early and set-up the Harris Teeter parking lot as a battleground to deliver pain. Gave the disclaimer and we moseyed from COT to the battleground where I had 5 stations set-up. We moseyed to 4of the stations and completed SSH/IC/x20 and then made sure the PAX understood each exercise to be performed at that station. Last mosey was to the 5th station, where exercises were explained, enough talk, time to get to work!
THE THANG: Broke the PAX into 4 groups. Groups were dispersed to each of the 4 perimeter stations. At each of the 4 perimeter stations there were 4 exercises. Each PAX had to complete the reps for all 4 exercises before their group could mosey to the 5th station located somewhat in the middle of the 4 perimeter stations. The 5th station was a list of ab exercises. Here’s the flow: Group 1 performs the workout at Station #1, once completed the group goes to the middle Ab Station and completes the reps for the 1st exercise listed. Once the group finishes the ab exercise they travel to Station #2. Once the exercises are completed by all PAX at Station #2 the group travels back to the middle Ab Station and completes the reps for the 2nd exercise listed. So forth and so on, you get the idea.
All perimeter stations were set-up utilizing the grocery cart storage areas in the parking lot.

Station #1
10 – Pullups ( use grocery cart storage equipment, there is a place to modify to inverted rows as well )
20 – Overhead Presses w/ Cindy
20 – KB swings with 45lb. KB
30 – Unilateral Waves w/ Heavy Rope ( just count how many times you throw an arm up for reps )

Station #2
10 – Chin-ups
20 – 10ea arm – bent over rows with 45lb DB
20 – Lat Pulls w/Cindy
20 – Curls w/ Cindy

Station #3
10 – Switch Grip Pull-ups
10 – Overhead Sandbag Toss w/ 45lb sandbag
20 – CDDs with feet on the rail of the grocery cart storage equipment
20 – Tricep Extensions w/Cindy

Station #4
10 – Switch Grip Pull-ups
20 – Bent over rows w/Cindy
10 – Slam Ball throws w/ 30lb slam ball
10 – Man Makers w/Cindy

Station #5 ( Abs )
100 – LBCs
90 – Flutters ( single count )
80 – Freddy Mercury’s ( single count )
70 – American Hammers ( single count )
60 – Mountain Climbers ( single count )
50 – Reverse Crunches
40 – Big Boys
30 – Straight Lower Leg Lifts
20 – V-Sits
1 minute Plank
The group who tolerated my presence almost made 2 complete trips around the battleground, so it’s safe to say PAX completed 6-8 perimeter stations and made 5-7 trips to the Ab station. Great work fellas!!!

MARY: No time left for Mary
ANNOUNCEMENTS: D2DB10K, D2D, Rooster, upcoming CSAUPs, Bethel Men’s shelter
COT: Prayers were lifted up! God bless!

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Four Corners of Fun at Golden Corral

WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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