Conditions: 70’s and humid

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Hillbillies.  PAX then performed a Slaughter Starter which consists of Burpees x20 OYO, then lap around the gravel parking lot.

The Thang:

PAX grabbed blocks and met up at the yield sign.  PAX performed the following exercises:

3x Rounds

10x Lunges each leg w/block
20x Squats w/block
30x Calf Raises w/block
20x 4Count Flutter Kicks
10x 4Count Mountain Climbers

PAX moved out to the fire hydrant with blocks and performed the following exercises:

16x Overhead Press
15x Curls
15x Tricep Extensions

PAX moved out to bridge and performed the following

5x each Muricans:

Both hands on block, left hand on ground right hand on block, left hand on block right hand on ground, both hands on block. (20x Muricans total)

PAX then performed 11s across the bridge
Lawnmowers each arm
Monkey Thrusters

PAX moved back to flag and stowed blocks.

 

Mary: No time for her today.

Numberama: 6

Namerama: Manana, Mother Board (R), Placebo (R), City Slicker, Microwave, AC/DC

Pledge and COT: Complete

Devo: Getting out of the routine of showing up is way to easy.  Since moving in July, this was my first Q and only the second time I’ve posted.  Its much easier to stay in a routine, then starting over.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70’s and humid

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers, Hillbillies, Overhead clap.  PAX then performed Muricans, took three steps left in the plank position, performed LBCs, and repeated until the first person reached the dumpster where the blocks are stored.

The Thang:

PAX gathered around the yield sign and moved out to the ball field with the blocks.  On the way, PAX Cusack’d the blocks until they got to the ball field.  Once there, PAX circled around home plate.

The workout was a form of the game “Horse”, but the Q called all exercises and the word Bedrock was used instead of Horse.  The first person to stop doing the exercise performed 5 burpees OTO then began the exercise again.  Everyone else had to perform 2 burpees when they stopped for the first time and start the exercise again.  Once a member of PAX failed to perform the exercise a second time, they took a lap around the ball field.  This continued until only one person was left performing the exercise without stopping.  The one who went the longest was the only member who did not receive a letter.  The exercises were as follows:

Curls for the girls
Overhead Tricep Extensions
Overhead Press
Chest Press
Squats
Lawn Mowers
Dammits

PAX moved out to stow the blocks and return to the flag when time was called.

Mary: No time for her today.

Numberama: 11

Namerama: EZ In, Manana, Waldo, Gypsy, Placebo, Old D, Sugar Mountain, Mayhem, Three’s Company, Repo, Cornwallis

Pledge and COT: Complete

Announcements: Memorial Day Convergence, Star 24 event in November

Devo: A Sextant is a device used for navigation using the stars.  There are many possible Sextants a person can use to navigate their life but some will lead you to a bad place.  The Men who make up F3 are a great Sextant to use in your life to better yourself, and help you achieve your goals.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70’s

FNGs: None

COP: SSH x25 IC; TTT x10 IC; LBAC forward & backward OYO

The Thang:

PAX grabbed a block each and made their way to the baseballs near the park entrance.  The idea was to prepare for the upcoming Memorial Day Murph, which consists of the following:
1 mile run
100 Pull ups
200 Push Ups
300 Squats
1 Mile Run

The adaptation went as follows:

Run from baseballs down the road through the palmetto trees, around the traffic circle and back to the start.
100 Overhead Press w/block
100 Bent over Rows w/block
200 Muricans
300 Squats
Complete the run again.

No one had time to complete all reps, so PAX continued to perform the exercises until time was called.  Once back at the flag, PAX stowed their blocks.

Mary: None today.

Numberama: 4

Namerama: Manana, Fish N Chips, Waldo, Easy In

Pledge and COT

Announcements:

Devo: 

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70’s

FNGs: None

COP: SSH x25 IC; TTT x10 IC; LBAC forward & backward OYO

The Thang:

PAX gathered around the yield sign and took turns performing clean and throws with the 60lbs sandbag.  Each member threw the bag 5 times before the next member stepped in.  PAX made their way to the bridge before tactically storing the sandbag.  PAX then made their way to the ball field.

Once at the ball field, PAX played a game of “HORSE”.  The game was explained to PAX members born/raised across the pond, but went as follows.  One member of PAX would call an exercise and all members would perform together until only one member was left.  All members who stopped before the winner were awarded with a letter.  Some of the exercises called:
Muricans
Bear Crawl
LBCs
SSH
Flutter Kicks
Squats
Run around the field

Once a member hit HORSE, the game started over but using the word PIG due to time constraints.  At the end of the second game, PAX reacquired the sandbag and made their way back to the flag.

Mary: Ray Charles

Numberama: 4

Namerama: Manana, Fish N Chips, Waldo, Easy In

Pledge and COT

Announcements:

Devo: 

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Mid 60’s

FNGs: None

COP: SSH x25 IC; TTT x10 IC; LBAC forward & backward OYO

The Thang:

PAX gathered around the yield sign and completed the following exercises:

5 Mericans
10 Squats
15 Wide Mericans
20 LBC’s
10 Burpees
PAX then ran from the yield sign to the first street light on the right side of the road.

This is one round.  PAX continued completing rounds until time was called.

Mary: Not during Beast Fortnight

Numberama: 22

Namerama: Manana, Fish N Chips, Creeper, Space Balls, Masterload, Waldo, Tinder, Easy In, Microwave, Kiwi, Polar, Mother Board, Recount, Splinter, Pretzel, Inspector Gadget, Century, Amnesia, Ryeback, Stalker, Sugar Mountain

Pledge and COT

Announcements: Beast Fortnight Plans

Devo: From Stalker: If you do nothing wrong, you won’t lose sleep worrying about it.  Make sure to make amends and be at peace before your day ends.

 

Conditions: High 40’s

FNG: None

COP: SSH/IC, TTT/IC,  Hillbilly/IC, LBAC/OYO Fwd/Rev.  Run to light pole and back.

The Thang: This morning was all about letting PAX choose.  The first question of the morning was whether to grab blocks or bricks.  PAX chose bricks.  Once PAX had the bricks, they met back up by the yield sign.  As a group, PAX mosey’d their way to the baseballs.  Each HIM called and lead an exercise.  The first round was as follows:

LBC’s IC
Front Raise IC
Russian Twist OYO
Step Ups OYO
Tri Dips on the wall

PAX moved to the tall wall and executed a wall sit while one HIM at a time ran out to the gate and back.  Once all HIM had finished, PAX moved back to the bricks.  Second round of exercises were as follows:

Bear-crawl around circle
????? – Can’t recall what Repo called.
Twist Muricans – brick in each hand in the starting position, pull the brick up to shoulder one at a time, then do the murican.  That’s one rep.
Lateral Raises IC
Curls for the Girls IC x50

PAX made their way to the traffic circle by the fire station.  PAX performed 11’s with the following exercises until time was called:

Bob Hurley w/bricks
Skater Squats

Once time was called, PAX mosey’d back to the flag.

Mary: None

Numberama: 5

Namearama: Repo, Old D, Swamp Fox, Easy In, Manana

Pledge & COT: Complete

Announcements: Saturday workout, upcoming Beast Week planned for 1st week of May, and Swamp Fox will need help moving later this month.

Devo: In biblical times, incense was burned in the church.  After church, it was easy to tell who had been to church by their aroma.  These days churches do not burn incense, or are too big for the scent to spread.  Your actions and the way you live your life should be the scent people receive from you.

Conditions: High 40’s

FNG: None

COP: TTT/IC, SSH/IC, Q led stretching, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  The 60lbs Sand bag was brought out for all to enjoy.  One at a time, a member of PAX would call an exercise for the rest to do while they moved the sandbag around the traffic circle.  Once everyone made their lap around with the sandbag, a new method of moving the sandbag was given.  The following methods were used to move the sandbag:

Clean and throw
Lunge Walk
Shoulder carry

This continued until time was called.

Mary: None

Numberama: 5

Namearama: Repo, Easy-In, Mayhem, Fish-N-Chips, Manana

Pledge & COT: Complete

 

Conditions: High 40’s

FNG: None

COP: TTT/IC, SSH/IC, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  As a group, the PAX made their way to the parking lot near the fire station.  There, they performed the following workout.

21’s around the circle.
Thrusters w/block
Murcans

PAX then made their way along the backside of the ball field to the palm trees.  At each palm tree, PAX performed a set of Curls for the Girls, increasing the set by one rep for each tree.  Final tree was a set of 12.

PAX then returned to the flag, being careful not to be ran over by everyone showing up for baseball tournaments, and stowed their blocks.

Mary: None

Numberama: 3 (with a 4th showing up for coffee)

Namearama: Easy In, Pretzel, Manana

Pledge & COT: Complete