WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: read slack
COT: prayer
WARMUP: None
THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges
MARY: None
ANNOUNCEMENTS:
COT:
4 early
2 for coffee and stories
4 trails
5 roads
WARMUP: petting Wegmans Boston Marathon medal
THE THANG: see above
MARY: too many to name
ANNOUNCEMENTS: Wegmans ran the Boston Marathon
COT: more petting
WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills
THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs
Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.
By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!
MARY: No Time
ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.
COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.
WARMUP: None
THE THANG:
0514 – The pledge
0515 – 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there
MARY:
ANNOUNCEMENTS: Newsletter
COT:
WARMUP:
THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5
MARY:
ANNOUNCEMENTS:
COT:
Ran and Rucked
ANNOUNCEMENTS:
Cannoli Run
Ruck
COT:
Mental abd physical health
Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.
I didn’t even bother suggesting a route. Half the guys were going on trails to ruck train, the other half already knew where they wanted to go. And Vuvu and Stagecoach plotted their own deal together. Hey, I’m not bitter.
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.
Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.
When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.
Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.
Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA