Twelve PAX posted for simple three exercise BC. Simple does not equal easy.
Conditions: Clear, muggy, dark morning
COP: IW x15 IC, Mountain Climbers x15 IC, Thru the tunnel x15 IC
Thang: A long string of pearls consisting of a three exercise ladder – Burpees; 5/10/15, Merkins 10/20/30, Squats 15/30/45. Three stops on the string, execute the ladder.
Mary: She got hers. Cross over crunch, flutter kicks, WWI sit-ups, leg raises, LBC, Freddie Mercury
COT
BOM
Devo by YHC
Eight Foo Fighters posted for some Fence Work – explanation below.
Conditions: Humid 72 degrees, cloudy skies, no wind
COP: Mountain Climbers x15 IC, Monkey Humpers x15 IC, Plank Tuck x15 on Q
Thang: Form-up and Buddy-up, mosey to the blocks. Each Buddy pair issued one block. Mosey to the Pavilion by kiddy playground. One pax complete the exercise while the other pax has Balls on Fence (BoF), switcheroo until each pax completes all exercises. Excersises; 20 pull-ups / 20 Table Hops / 20 Incline Merkins / 20 Decline Merkins. Once each pax complete, Buddy Cusak the Block around the AO. Rinse and repeat exercises, but this time Butt on Fence (BoF), Buddy Cusak the Block around the AO. Mosey to stow the blocks.
Mary: LBC, Cross over crunch, flutter kick, leg lifts, single leg lifts, chill cuts, high plank
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DEVO by YHC
Foo – Anything that impedes a mans ability to to grow into the man God meant him to be. Such as (not inclusive) laziness, lack of respect, selfishness, loathing. Treat the Foo, cure the Clown.
17 Foo Fighters posted for an OG beat down at the Tip Of The Spear.
Conditions: Humid, 74 degrees, no wind
COP: SSH x15 IC, IW x15 IC, Mountain Climber x15 IC
Thang: Form Pax into two columns and mosey to the far tennis courts.
1. Execute tennis court – staying alive – 11’s Hand Release Merkins / Squat Jumps. As Pax complete Plank it up and a kiss from Mary.
2. Execute tennis court – staying alive – 11’s Carolina Dry Dock / Squats
Mosey to the grass
Mary: Mary got hers. 15 minutes on non-stop Ab work cycling thru Upper, Lower and oblique abdominal exercises.
Pledge
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DEVO by YHC
15 weirdos posted for what was unexpectedly my last Q using the pits. Seems the town has decided to pull out the pits to make Pickle Ball Courts – whatever that is. I am going to research this “sport” and hope to find some sort of deviant workout to capitalize on the structure.
Condition: 76 degree, 80% humidity, cloudy.
COP: Tuck under planks x15 on Q, Thru the Tunnel x 15 IC, High Knees SLOWLY x20
Thang: Two column battle buddy formation, Mosey to the pits, each pair execute 50 Bulgarian Squats, 100 Dips, 200 wall hops, 300 incline push-ups. One man mosey the long sidewalk lap while the other exercise.
Mary: ISO Crunch, single leg lifts, freddy mercury, indian sit-ups, pendulum
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Devo by YHC
Easy Day, 12 angry men posted for a no-stop 45 minute cardiorama.
Conditions: 72 degrees, balmy, cloudy skies
COP: Was a no-go. Line up the Pax into two columns and move out.
Thang: Two column indian run to the opposite end of the Country Club. Upon arrival at the parking lot execute 11s – Burpees x Squat Jump, end-to-end of parking lot. Form back up into two columns then indian run back to Flag/Muster parking lot. Upon arrival execute 11s – Merkins x Carolina Drydock.
Mary: ISO Crunch, Chill Cuts. Not much time for Mary today.
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Devo by YHC
Moleskin: The normal mumble chatter, of which Bedrock boasts being the best in the F3 Nation, was eerliy absent. Perhaps it was because Pax lungs and limbs needed more attention? Always a gas to Q at The Rock.
Seismic: THE TIP OF THE SPEAR #TOTS
17 – yep SEVENTEEN Pipe Hitters posted in the swampy, humid, gloom to execute a 45 minute mini “Hurricane”.
Conditions: 74 degrees, 70% humidity, clear skies, calm winds
COP: No COP, form up the PAX, assign Battle Buddies, designate a guide on and move out to Huge Park. Formation discipline to the standard.
THANG: Mosey .5 mile to Huge Park. Upon arrival PAX were placed at PT stations to include Merkin Crunches on the swing set, Pull-ups, Dips on Monkey Bars, Bench Hops, Step Ups on picnic table bench, 80# Sandbag Squats, 60# Sandbag Shoulder Press, 50# Sandbag Turkish get-ups, 40# Sandbage Curls, OVHD Ruck Flutter Kicks. The game, 1 PAX doing work for ! Minute while the other PAX rests (in a Plank). After two minutes, where each PAX completes the exercise, rotate to the next station. Stow the coupons, form up and mosey back to AO.
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Devo – by YHC
Moleskin: BC seemed to be a crowd pleaser. I want to call out two incidents of HIM. First, at the end of the playground fun we were pretty smoked. The Guide On buddies had the task to carry the flag. Without prompting when the PAX Buddies behind them in formation noticed a struggle they took the Flag. Second, when a PAX struggled with the AO return run his Battle Buddy fell out of formation and accompanied him back to the AO. Men, that is what we are building. IT IS NOT ABOUT YOU!
12 HIM rolled out the rack for a sublime discussion of their sensitivities and spirit animal. UH, NO!
Conditions: 63 degrees, cool misty rain
COP: SSH x 15 IC, Imperial Walker x15 IC, Mountain Climbers x20 IC
THANG 1.0: YHC brought along a select few coupons for PAX pleasure – Sandbags 80# (x2), 60# (x2), 50#, 40#, Ruck w/ 30# plate. Coupons stored b parking lot for PAX to choose.
Battle Buddy’s assigned execute 300 LBCs, 200 Squats, 100 Merkins. It went like this, one PAX exercise the other mosey the parking lot with a coupon of his choice. R&R until complete.
THANG 2.0 – Sandbag Tabata = Layout coupons in a line, Buddy up at each coupon, complete 1 minute of exercise, plank for one minute, move to next exercise, plank, etc., etc.,
80# Cleans, 80# Squats, 60# Sumo Deadlift High Pull, 60# Shoulder Press, 50# Lunges, 40# Curls
MARY: WW1 situps / chill cut / flutter kicks / chill cut / Lateral ISO crunch / chill cut
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DEVO by YHC
Moleskin – YHCs last station was 80# cleans, however I failed to do cleans as I was executing squats. Likely because Chum and Sackrete were in yet another deep conversation about each others heritage, man parts, hair style, and shoe collection. I will endeavor to be better.
23 of Summerville’s finest posted for a Welcome Party to celebrate the return of Boot Camp. The strongest medicine is the DRP. Doing hard things with good men is an experience that is somewhat addictive. F3 is more a lifestyle than a social group. If it didn’t mean something more than PT, why would men get out of rack and post? It is good to be back.
Conditions: 67 degrees, clear skies
COP – SSH x15 IC, Don Q x15 IC, Merkins x 15 on Q, Monkey Humpers x15 IC
THANG: Break the Pax into two groups. (TCLAPS to Major Dad for minding the second group). Mosey to Doty Park. Staying Alive on a Ladder – Two cone courses, consisting of the cones spaced ~25 yards apart.
First Ladder – Burpee, at base execute 2, mosey to first cone execute 4, mosey back to base execute 6, mosey to second cone execute 8, mosey to base execute 10, mosey to third cone execute 12, mosey to base execute 14. Total = 56, Mosey around the AO
Second Ladder – WWII situps, at base execute 4, mosey to first cone execute 8, mosey back to base execute 12, mosey to second cone execute 16, mosey to base execute 20, mosey to third cone execute 24, mosey to base execute 28. Total = 112, Mosey around the AO
Third Ladder – Squats, at base execute 6, mosey to first cone execute 12, mosey back to base execute 18, mosey to second cone execute 24, mosey to base execute 30, mosey to third cone execute 36, mosey to base execute 42. Total = 168, Mosey around the AO
MARY: Indian Situps, Chill Cuts, Flutter Kicks, Chill Cuts, Six Inches, Chill Cuts, Crunches, Chill Cuts, American Hammer, Chill Cuts
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DEVO – by YHC
Moleskin: A great group of Brothers. I am blessed that the Lord has put me in the path of such men.
I recently returned to The ‘Ville from an extended work duty. While unpacking I noticed the pile of sandbags in the garage and a sense of home came over me. I signed up immediately to Q at my home AO, Seismic and get back in the the gloom – with my sandbag friends. Never take for granted the group of Brothers you post with nor the blessing of health.
Conditions: 67 degrees, breezy, cloudy skies
COP: SSH x15 IC, Imperial Walker x15 IC, Prisoner Squats by 15 on Q, Don Q. x15 IC
Thang: Pax Battle Buddy up, each pair issued a sandbag. Mosey to Jingle’s Hill. Execute 11’s, Merkins by Merkins and when moseying to up/down the hill tote the sandbag. At each end, grab a different weighted bag. Rinse and Repeat until complete. Mosey back to AO
Mary: WWII sit-ups x20, Chill Cuts, WWI sit-ups x 20, Chill Cuts, Flutter Kicks x 25 IC, Six Inches
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DEVO – by YHC
#TOTS
14 grown men swallowed the DRP for a post-Christmas Log Beatdown. Log Livin’ is Good Livin’!
Conditions: Clear skies, light winds, 46 degrees
COP: SSH x 15 IC, Prisoner Squats x 15 on Q, Imperial Walker x 15 IC, Hand Release Merkins x 15 on Q
Thang: Form up Pax in two columns, Smurfs up front, Trees in the rear. Battle Buddy with like sized Pax. Mosey to the Log pile. Indian Run with Logs around the AO. When mving to the head of the column Cusak the Log.
Halt! Half way around the AO to a comfortable wet grassy spot. Log Olympic – Events:
Indian Run (same rules as above) around AO and stow Logs
MARY: Indian Situps x15, Chillcuts x2, High Plank x2
Mosey back to Flag
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DEVO by YHC
Fitness. Fellowship. Faith.