Preamble: F3 Summerville/Goose Creek expanded the reach of its bootcamps into North Charleston earlier this month. YHC is a big fan of this AO. Lots of versatility and space. A 1/4 mile track, a marked field, bleachers, the only thing it doesn’t have right now is a coupon stash. So I had to make a quick stop at the Ditch to steal a few of their blocks while their workout was in progress. Those men were working hard and were not about to be distracted from what they were doing. But they probably didn’t see me anyway because I was in and out of there like a Ninja driving a 2007 Honda Accord with a stick shift 50 yards across a field at 5am with his headlights on.
Weather: Chilly but not too bad. Low 50’s if I had to guess.
SCS: Too easy I reckon. How about a BJDD!? Yes Sakrete completed the Bedrock/Jones DoubleDown. Nice work brother.
Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt. Be careful. F3 is not liable in the event of injury or worse. Work hard, but know your limits.
My idea today was to tailor my Q to the group of men we had in attendance. I know that there are several that are relatively new to the F3 experience. I’ve attended a few bootcamps, I’ve studied bootcamp Q ideas with enthusiasm. Many of the workouts are variations on themes and core routines. So today I wanted to give a sampler of a few F3 favorites. Could it have been more creative? Maaaaaaybe. But the goal today was pacing and fundamentals and a good workout with limited coupon availability.
COP: It gets the blood moving. It warms you up. It’s in a circle. It’s the Circle of Pain. Only it’s not really that painful if done right. Lets call it the Circle of Preparation.
TTT 15X IC
High Knees 15X IC
LBAC, GBAC No Count
Imperial Walkers 20X IC
First Round: Speed Dora! Alternate with your partner, run down the sideline to 50 yard mark across field and back up the sideline to relieve your partner.
Speed Dora Assignments
150 Flutter Kicks
100 Kettle Bell Swings with Block (I was odd man out with no block so I modified to Low and Slow Squats)
50 Decline Merkins with feet on top of the little 3 foot tall retaining wall by the parking lot.
Second Round: 11s.
10 Deep Squats to Block. Low and Slow. Butt beneath knees if you don’t have a block.
25’ish yard jail break
Proceed to Decrease your Squats and Increase your Burpees with Each set until you get to 1 and 10. That’ll give us 55 of each. Plank till the six is in.
Third Round: Usain Bolt. You and Your Partner call an exercise and make a 50 yard out and back dash while PAX complete your exercise.
1. Freddie Mercury
2. Lt Dans (never done this one before, Sakrete suggested. Alternating lunge with squat in the middle. You can’t feel your legs when you’re done)
3. Monkey Humpers (felt real real good after number 2.
4. Hand Release Merkins
5. WWI Situps.
Fourth Round was held for another day. It was gonna be fun.
Mary. 6 minutes of abs. We had about 4.89 minutes to go.
LBC X 30 in cadence
Freddie Mercury X 21 in cadence
Some number of flutter kicks in cadence
November Announcements: Lots of Things!
11/4 Ruck for Hunger, all AO’s converge this Saturday. The Jones will be closed. If you can’t make it, still give food to a brother. Last year we raised over 2900lbs.
This Saturday the Verifier will be debuting his improv/sketch act at Theater 99. Show support for The Verifier!
11/11 Sweat Tea Half
11/17 F3 Charleston will have a running/bootcamp convergence at West Ashley High School. Hotwire encourages us to share and invite our brothers that may be interested in attending.
11/25 The Oak
Welcome to our FNG Kyle Whitcroft. Kyle works at Water Mission with a couple of our other guys, he’s also a professional DJ and rode a bicycle across the entire Country earlier this year.
Devo: Revisited a topic I discussed at Tremor. F3 works because of all the things it is. Bigger than the sum of its parts. Fitness, Faith and Fellowship. I rely on my brothers, especially those that I’m close with to help me through the struggles of my life. As men we are often encouraged to play our cards close to the chest, and I happen to agree with that for the most part. But I’ve been blessed with a couple of close friends in this group that I’m not afraid to share some of my more private struggles with. Thanks to my family and F3 brothers I’m back to almost a week smoke free again. Let’s keep it that way!
I’ll see y’all at the Jones!