WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: yes
THE THANG:
string of pearls
5 merkins
5 lunges each leg
5 side lunges each side
Some other work throw in
7 total decided to meet with a Q who was willing to take responsibility for the outcome including calling off the workout if lightning presented itself. Zeus’s wrath was stayed and Odin’s ravens can attest to our https://f3nation.com/q/meeting/ (7+1=8)
– reminded us that idolatry takes many forms
– refused to yield
– The Brazilian martial arts motivate
– Wonder if (not present) knows about this
– layered up with 30lbs and then a rain jacket. The jacket was probably the more uncomfortable bit
– CS Lewis was mentioned by , but favors JRR Tolkien. Both complained about their lower extremities
– opened his mouth and the rain fell in. (not present) gave those instructions ages ago
You could livestream your way through a Sunday service, and still not connect on a single salient point of your belief system because you lack proximity to those whose mere presence helps hold you accountable. Might as well listen to a podcast and call it church.
So, you work to figure out your https://f3nation.com/lexicon/, but if you’re not meeting to accelerate your faith, then are you really accelerating much at all?
WARMUP: Mosey to school entrance
Merkins x20
Low Slow Squat x20
Imperial Walker x 25
THE THANG: Mosey to the hill at Hwy 21 Entrance
7s Merkins at the top Burpees at the bottom
Cohiba handed out a tongue lashing to a few pax for skipping last leg!
Mosey around campus
Bear Crawl, Lunge Walk, Dip Triangle x 5
Mosey over to the parking lot with yard lines
Suicide to the 50 yard line x2
100 yrd sprint to COT
MARY: Freddy Mercury x25
Flutters x20
Protractor
ANNOUNCEMENTS: Rock Hill convergence this morning (incredibly late backblast post)
COT: Make an IMPACT on your families, communities, and coworkers, by modeling positive habits!
17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.
After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.
Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.
Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.
All exercises were done with your sandbag.
– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss
For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.
WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs
THE THANG:
Mosey to FB stadium for pain station 1
Mosey to FM HS sign past tennis courts for pain station 2
Mosey to back of HS bus drop for pain station 3
Mosey to old river view bus drop for pain station 4
Mosey to front of riverview for pain station 5
Mosey to COT
MARY: n/a
ANNOUNCEMENTS:
Cannoli Run
Rock Hill 10yr convergence
Yeager
COT:
Spoke on Q1.10 Prayer
Each pain station had a topic
1) faith: belief in something bigger than self
2) What /What
WHAT will happen when I die?
WHAT does that mean about the way I should live?
3) be prepared for the next thing by communication with Sky Q
4) TAPs: if we say thoughts and prayers we better believe it or else it’s just works
5) Examples of when Sky Q showed up and was an answered prayer
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons
MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:
We had 17 for a 6 mile run at 6 at 6. Ran to the QT for a biscuit.
WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out
COP
Mosey to gym parking lot.
Across the lot:
– Bear Crawl for a segment
– 10 Jump Squats
– Lunge Walk for a segment
– 10 Merkins
Repeat
Mosey to hill by the track
Grab a stone. 5 minute AMRAP on the hill the top three performers in terms of reps get a prize:
– 5 Man makers at the bottom
– 5 OH presses at the top
Winners of the AMRAP, repeat
Mosey back to band lot.
5 burpees at the start
Suicides out on 10 yard markers. Using the first digit:
For evens, 10 monkey humpers
For odds, 10 squats
Shared words on how to maintain proper perspective on work and how to ensure you have men speaking truth in your life to keep you from going off the rails.
Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.
Warmup
Per typical golf warmup routine….very minimal.
Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip
Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.
The Thang
18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered
1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps
10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys
Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.
Mary: Yes
Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop
Prayers/Praises: Praises for PAX/fellowship