The Thang:
One biked.
One rucked.
Most ran.
All creamed.
Moleskin: It felt so good.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: The calm before the storm. There were some heavy gusts of wind here and there. Just wee bit of rain. No lightning thankfully!
FNGs: None
Disclaimer: Given
COP:
Stretch if you want while The Cardiac Instructions are given
The Thang: The CARDIAC Monthly Fitness Test
One Circuit:
5 Merkins
10 Squats
15 Wide Merkins
20 LBCs
10 Burpees
(IN ORDER)
Run to the light post and back (~100 yards one way)
Repeat as many times as possible over the 40 minutes remaining in the BC
Defib 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles) with a Ruck!
Waldo 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)
Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)
Penny 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)
Splinter 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, .99 miles)
Mary: None
Numberama: 5
Namerama, Pledge and BOM – Done
Announcements and Prayer Requests:
Hot Tub has his run this weekend! Prayers for good health and success!
Prayers for our brothers battling injuries. Penny with his foot, Speedo with his plantar fasciitis, and everyone else.
Prayers for our brothers who are struggling with the Foo and the Sad Clown syndrome.
Devo: How will your kids remember you? As a good man? As a loving father? As someone who will come and play? As someone who will do more work and spend time with them if there’s any time left?
Moleskin: Waldo said it best in a comment: “I wanted nothing more than to sleep in this morning…but I’m glad I didn’t. Was refreshing to work out with that nice breeze there to cool us off. And the fellowship was great this morning, we have an amazing group.”
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Lower 70’s, Still humid but just a slight but of fall crispness in the air (maybe that was just me)
FNGs: None today
COP: High Stick: 10 TTT IC; 10 DON QUIXOTE IC
Sakrete: PAX led up downs. High knees until each PAX says down. At that time hit the deck and bounce back up and directly into high knees again. Think football practice except the DOWN replaces the whistle.
The Thang:
High Stick and YHC had pre set up sand bags on each side of the road heading away from the flag towards entrance to park. 1 40lb, 60lb, and an 80lb sand back on each side. High Stick and YHC did a school yard pick to figure out the teams with each team lining up on opposite sides of the street behind the sand bags. Points would be earned after each round. Best out of 3 will be declared the winner. Each member of the team would carry each of the 3 sand bags at least once throughout the morning.
ROUND 1:: Carry the 80, 60, and 40 lb sand bags as a team from the flag to the street in between the bridge and the entrance. (the street that leads back to big scoreboard). Once reaching the destination do 10 burpees OYO followee by 15 of each of the following ON Q. SQUATS, MERKINS, CALF RAISES, WWI SITUPS. High Sticks team completed first and was awarded the point. SCORE TEAMSTICK 1 TEAMSAK 0
ROUND 2:: The same would be completed except route this time is the beginning of the street back to the scoreboard, around the circle and back to the entrance. Same exercises were completed with TeamStick completing and being awarded the point. SCORE TEAMSTICK 2 TEAMSAK 0
Had a tiebreaker round planned but it wasn’t needed.
The teams then joined into one 20 person group. The goal was the same. Move each set of sand bags as quickly and efficiently as possible with each person carrying the bags. Went from entrance to the wiffle ball field where we put the sand bags down. We then lined up on the base line where we complete a set of 11’s. High Stick: LBC on Q and Sakrete Hand release merkins on Q. In between the two PAX would sprint across the field. After completion pick up the sand bags and get back to the flag. Same rules applied. Once back at the flag TeamStick got one of the 40lb bags and TeamSak got one of the 60 lb bags. Each team member would get in the high plank position side by side essentially creating a tunnel and would pull the bag through the tunnel. After each PAX pulled the bag through they would run to the end of the line and would move all the way around the circle.
Mary: High Stick: Caption Thor. Do big boy sit up and and directly into 4 count american hammer. 2 big boy sit ups and 2 4 count american hammer. Rinse and Repeat to 7.
Sakrete: Pickle Pounder x 10 IC; 20 WWI SITUPS ON Q
Numberama: 20
Namerama: Defib, Stalker, Cheetah, Easy In, Goose (R), Sugar Mountain, Waldo, Good Times, City Slicker, Swinger, Chilly Willy, Chum, Prius (R), Speedo, Yo Adrian (R), Penny, Mittens, Grasshopper, Sakrete, High Stick
Pledge and COT
Announcements: Hot Tub Run a Thon and also collecting shoes, Old Flame running all over God’s creation because that’s what he does. (will start on 10/19 at 5a and run to each fire station in Dorchester County. Plan is to finish up at Kickin’ Chicken on Dorchester around lunchtime or early afternoon on Saturday the 20th.
Devo: Couldn’t get phone to unlock on account of all the sweat so Cheetah took the lead this morning. It was simple and straight to the point. “Don’t be dicks”
Moleskin: High Stick and I have been dubbed #sakstick by some of our F3 brothers. I could think of worse people to be paired up with. The dude is competitive and motivating. We tossed around the idea of a Sakrete/High Stick co-q. By tossed around I mean we discussed it one day and the next we signed up for it. It is not a secret that #sakstick does not see eye to eye on college football. High Stick is a fan of whatever they call that university in the middle of the state whereas YHC supports the orange and white in the upstate. We decided to do this co-q with some stakes. If High Stick wins YHC has to wear a stupid Gamecocks shirt Sunday at the Creamer. For the run and the coffee following. If YHC pulls out the win High Stick would have to put on the Orange and White with a big ole Tiger paw on it. Unfortunately, TeamStick was victorious and will pay up what is owed this coming Sunday. It will only happen once so if you want to see it I suggest you be at The Creamer this Sunday the 14th.
Huge T claps to High Stick for the co-q. I think it went over well man and look forward to bringing it to the next AO soon. Also, YHC would like to congratulate Penny on returning to the gloom. Between being out of town, fighting injury and also a bit of the foo Penny returned after a 6 month hiatus. Welcome back brother. We were graced with the presence of one of our most recent IRONMEN, SPEEDO as well. Great seeing you back out in the gloom sir! Lastly, I would like to take a minute and thank Goose and Picasso for their contribution to this Q. The let us borrow their sandbags. Without them this doesn’t happen. Great work by everyone and congrats to High Stick on the win.
Weather: wet outside but dry in Starbucks. The coffee was good and thanks for the water.
What are things we have a belief about?
What are things we have Faith in?
Because of your unbelief,” Jesus told them. “I tell you the truth, if you had faith even as small as a mustard seed, you could say to this mountain, ‘Move from here to there,’ and it would move. Nothing would be impossible.”
— Matthew 17:20
Belief – An opinion or judgement in which a person is fully persuaded.
Faith = ( Belief × Action × Confidence )
When we believe the truth with enough confidence to take action we exercise faith. And it doesn’t take much of that faith to see huge things happen, even miraculous things.
Faith takes action. We can believe in an event or something we want to do. But until we get off out buts and do something about it. It’s just a belief.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cooler than Satan’s living room. Not fall yet but I do believe its on the way.
FNGs: None today
COP: This lands on you don’t pull something
The Thang:
Hot Tub and City Slicker showed up at 0400 to get miles. Everyone else convened at 0500 for miles. Dreamer rode from his house. Miles were had. Coffee was had. Conversations were had.
Mary: She wasn’t working
Numberama: 18
Namerama: Sakrete, City Slicker, Gump, Professor Klump (R), One Bar, Bubble Head (R), Pretzel, High Stick, Wreck It Ralph, Hollywood, Candy Striper, Hot Tub, Picasso, Dreamer (R), Cannoli, Shrute, Stick Em, Splinter
Pledge and COT We did that
Announcements: Hot Tub’s RUN A THON for his brother next weekend and he is still collecting shoes. Steve Bonnette race next weekend.
Devo: Splinter and Cannoli tag teamed Devo. Make 3rd F intentional. Invite a brother to lunch, coffee or have a beer. Reach out and let a brother know you are thinking about him.
Moleskin: No funny stories happened today that I recall.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Dark
FNGs: none
COP: SSH, LBC, Through the tunnel
The Thang:
11’s
1st round – WW1 sit ups and 4 count flutter kicks with walking lunges across court in between each. Finished with a lap around the tennis court.
2nd round – Curls for the girls and merkins with bear crawl across court between each. Finished with another lap around the tennis court
Mary: None
Numberama: 7
Namerama: Redo, Bees Wax, Wee Woo, McFly, Futurerama, Sakrete, Snyder
Pledge and COT
Announcements: Hurricane Hike, Ruck for Hunger, Fund raiser for Tsunami
Devo: Wake up thinking about what you will be able to achieve today rather than waking up worrying about what you couldn’t accomplish yesterday or worrying about tomorrow.
Moleskin:
Intro: YHC copied a Redo ruck workout and changed some exercises around so YHC can feel better about turning in a slightly different Backblast.
Weather: Good not moist
FNG: Mittens
Ruckers: Defib, Wreck-it Ralph
Disclaimer: Given
COP:
SSH x15 IC
Morrocan Nightclub x15 IC
Don Quixote x10 IC
Lap around parking lot and grab a block.
THANG: 6 Exercises, 6 Reps, 6 Times, No rest
Round 1:
Merkins on Q
Bent Over Rows on Q
Squat w/block on Q
Curls w/ OHP IC
Tricep Extension On Q
Genuine IC
After all 6 rounds were done took another lap.
Round 2:
Burpee IC
Monkey Jumpers IC
Kettlebell Swings On Q
WW1 Sit Ups with a genuine thrust of the block, presently known as “Damn-you-ines” IC
Iron Crosses On Q
Flutterkicks IC
MARY:
American Hammers w/block x15 IC
Stow blocks, RECOVER RECOVER
NUMBERAMA: 13
NAMERAMA: Cheetah, Sakrete, Swinger, Kenny G, Yo Adrian (R), Cliffhanger (R), Chilly Willy, Defib, Wreck-It Ralph, Waldo, Fish n Chips, Easy In, Mittens (FNG)
Pledge Prayer Announcements
Moleskin:
Fish nearly pissed himself laughing at his and Defibs joke about Sak’s sister and her newly wed husband having a good ole time, and for Sak to try and imagine it.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: still Freakin humid
FNGs: None today
COP: As stated in preblast there would be none today. 0600 time for work.
The Thang:
YHC explained the PAX would run .5 Mile (2 Laps around track) at their pace. No jailbreaks. Your pace. YHC started a timer. At completion of your half lap look at timer and then go find the six.
Once six arrived and group was back together 20 squats in Q, 20 merkins on Q and 20 WWI sit-ups on Q.
Round two would be exact same thing and you have an additional 5 seconds added on to your first lap time. If you don’t meet beat round 2 time is the 5 seconds do 5 burpees before finding the six.
Round 3 was same except 5 seconds were added to round 2 time.
We did 5 rounds. For a total of 2.5 miles and 100 of each of the exercises.
Mary: Ain’t had to no time today
Numberama: 9
Namerama: Hard Drive, Houdini, Cisco, Defib (BJDD), Dorothy Mantooth, Suave, Sakrete, Luigi, Lottalove
Pledge and COT We did it but a bit out of order
Announcements: Hot Tub run on October 13Th yo benefit his brother and also collecting shoes until end of October.
Devo: Defib took the reigns on this.
Self Talk: if you tell yourself you can’t do something, you’ve already lost before you started. Don’t tell yourself you can’t do something. This is also so important for our kids. If we tell them they can’t do something, that’s what they’re going to believe. Believe in yourself and be supportive of your kids.
YHC piggy backed into this. We have been having an issue with my 2 year old saying “I cant”. Homie don’t play that. Sat him down and explained to him that we don’t say that. If something is hard for you ask Mommy and Daddy for help but don’t say I cant! To which he responds:: “yes Daddy no can’t”.
Moleskin: Miles were had and everyone pushed themselves. There are some serious studs down at The Jones! I couldn’t tell you what their times were because I was a pulling up the six the majority of the time. T claps to Defib for the BJDD. That is a Bedrock-Jones Double Down for you newer guys. The goal was three miles but time didn’t allow that. YHC had to get three in and several of the PAX joined in for the last half mile. Strong work by all and thanks for allowing me to lead.
Gentleman please keep out FBless brother Houdini in your prayers. His brother has been battling cancer for 5 years and had a big cat scan the other day. Awaiting results.
Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: Nice and cooler
The Thang: Runners ran, a rucker rucked and a biker biked.
Welcome FNG Candy Striper! – Alex Shakibanasab
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70’s – non factor
FNGs: None
COP:
The Thang:
Simple. Each Pax member grabbed a 5 foot 8lb staff and executed 4 basic exercises for 35 Minutes.
Mary: Done during BC
Numberama: 16
Namerama: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags
Pledge and COT – Done
Announcements: Done
Devo: Life can get complicated if we let it. Keep it simple.
Moleskin: Keeping a BC simple doesn’t mean it won’t be challenging. See “Murph”.
Fitness. Fellowship. Faith.