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.
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
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.