That Veronica Vaughn

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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That Veronica Vaughn

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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Co-Q

WARMUP: SSH, Windmills, Moroccan night clubs
THE THANG: Tabata workout. 3 rounds of 6 exercises. 45seconds work, 20 seconds rest.
Exercises: curls, front raise, standing row, tricep extension, oh press left, oh press right
Mozy to bigger parking lot at front of church.
Pt2- Crystal Lake- start at 13 squats, MOT to next set of parking spots was near crawl with bell, then 12 squats. Around the world MOT to next parking spots. Repeat and decrease by 1 rep until finished

MARY: Flutter press, American Hammer, big boys
ANNOUNCEMENTS: convergence
COT:

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Meat sleeve

WARMUP: pull-ups at print shop
THE THANG: 30 merkins of all sorts and 20 squats and 20 SSH at top of hill in crappy lot then run to top of hill on other side near 160 and repeat over and over and over.
MARY: there’s something about her
ANNOUNCEMENTS: convergence Saturday
COT:prayers up for all men traveling and praises for sobriety. Dueces!

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A Leap Day Ruck

14 HIM #RolledOut instead of #RollingOVer on the 2024 Leap Day. After a brief disclaimer we noted 1 FNG–Sergio Franco- Soon to be named quite perfectly XciteBike.

Off we  went headed up the road into the shopping center where opportunity stuck and stairs were found to traverse up and down.  As the legs warmed up the pace quickened for most. Rucking with/beside @Bonzi  really requires a stretching of the stride, and man we were cooking.

Into the apartments for some quick planks as the group caught up then some squats and we were off again.  Back up and down the stairs then shot up over 160 in the office complex.  We had a nice jaunt over to #The-Coachs-Box to say good morning to @Cyclopes &Co. In route  I stopped the train for some over head holds, OH presses, and curls.  As the group filed in a caught up on reps it was time for a quick message.  With Rucks held High- I drew from Tony Dungee’s book Uncommon Life and talked about how Failure while it does suck, ( so does holding a ruck overhead) it does not have to be a big stumbling block for us as Pro’s, Dads, Husbands ect.  We all agreed that we fall into the trap of getting too down in these instances.  What TD reminds us is we can be energized by our failures. The SkyQ made us this way.  Use them as growth and learning opportunities, get energized knowing we won’t make that mistake twice.   AT this point arms began to shake and it was time to roll.

On the move YHC noted a fantastic parking lot and strongly recommended a ruck shuffle from the entry to the 90 degree corner.  Mumble chatter surged, as Duck(s) typically don’t run , but this day I/We did.  Around the corner and Cyclopes &Co were nowhere to be found.  Guess they felt running ruckers converging on them and took Flight.

Around the school and back toward the EndEx.  Across  160 and another Ruck Shuffle through  the Panera Parking Lot. I said 3 medians but ran 4-Noone said Ducks were good at counting , esp while  on the run.

Couple quick laps and little more shuffling and we hit 0600. My watch said 3.63 miles at a 14:46 Avg–Not to Shabby.

Pledge of Allegiance-Announcements, Praises& Prayers.

Great Rucking in the Gloom with these Men.

Duck Dynasty

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Double Dora

WARMUP: Jog across the street, SSH, MNC, HBW

THE THANG: 2 ROUND PARTNER DORA: ROUND 1: 100 MERKINS, 200 SQUATS, 300 LBC’S CHOICE OF A LAP OR WALL SIT WHILE PARTNER WORKED
ROUND 2: 100 STEP UPS, 200 DIPS, 300 INCLINE MERKINS, CHOICE OF A LAP OR WALL SIT WHILE PARTNER WORKED

MARY:

ANNOUNCEMENTS: Bethel Men’s Shelter Thursday, Convergence Saturday

COT:

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The Darkest of ALLL Convergences

80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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Max on Q – You Know The Drill

WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5

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This is moderate, right?

WARMUP: run, shuffle, toy soldier, high knee, butt kicker, bear crawls, low slow squats, merkins, mountain climbers
THE THANG: run to the back parking lot and go to the middle by the basketball hoops.

I tell the guys this workout is from a moderate workout back in June 2020…which I don’t think I treated it as moderate back then.

Point out 4 corners about 40 yards from the center. At each corner, start with 5, then come to middle for 1 burpee, then to the next corner for 5, back to center for 1, until you hit all corners and center. Then go up to 10 at each corner and back to center for 2 burpees…and so on. Do this increase of 5 at corners and then keep adding burpees until 25 at the corners and 5 burpees in the center.

4 corners were: ranger merkins, knee jumps, American hammers, CDD.

It was a crowd pleaser and took pretty much the full time. We picked up the 6 so some guys got some bonus which was nice and we did the last round of 25s and 5 burpees as a group.
MARY: Did some round robin Mary
ANNOUNCEMENTS: check
COT: of course

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Old Kingsley and the Box

WARMUP:
THE THANG: 3.74 miles
MARY:
ANNOUNCEMENTS: Fundraising check presentation
COT: Prayers for Arlene, Marriages, mental health, still sick and suffering alcoholics

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