Intro: To complete the series that no one asked for, we are finishing up the muscle focus with legs.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Moderate and warm for a February evening.

PAX:

COP: TTT x 15 IC, Imperial Walkers x 15

The Thang: Legs hehe!

Start with a warm up lap and then head to the shed for blocks

At shed: 20 Monkey Humpers, 30 Squats with the block, 20 No Surrenders

Grab block and head to far side of tennis court, drop block and do large lap around

Lunges x 30, Bolt 45s x 15, Sumo Squat x 20

Grab Block and head to fountain area, drop block and run small lap

Sleep Walkers 123 X 6, toe taps, sumo squats x 25

Grab block and go back to flag

Step Ups x 15 each leg, Walk like an Egyptian until all pax have rotated twice

By the time this one done it was time to head back, run to flag

Mary: No time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: YHC has to be careful to watch the clock, this workout went a couple minutes past time (6:48). Will watch in the future and be more respectful of pax time.

Intro: YHC had already run this morning at The Hole and wanted to give the old legs a break.  I really didn’t want to make the guys suffer through a bunch of ab exercises either, so we did nothing but arms with a little running to break the monotony. I like the deck of cards because it allows you to do 99 reps of each exercise, while not doing 99 of each consecutively, in a 45 minute period.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Great around 50 with clear skies

COP: LBAC x 15 IC (forward and reverse), Imperial Walkers x 15 IC

The Thang:

A simple deck of cards:  Hearts = Merkins (OQ); Spades = Tricep Dips (OQ); Diamonds = Up and Overs (IC); Clubs = Curls of Girls (OQ); Jokers = Run large lap around Doty (these stupid things ended up being back to back)

Mary: No time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Good thing this exercise wasn’t number dependent, because we had some big numbers tonight. Great to see a large crowd.  As always I am grateful to get a chance to lead and thankful that F3 Summerville/GC/NC has a great group of guys that motivate me and push me to be better. Although I am not sure many of them were too happy with me tonight or as the soreness hits tomorrow.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Near freezing (37 degrees)

COP: TTT x 15 IC, Imperial Walkers x 10 IC, LBAC x 15 IC (each direction)

Thang:

YHC has never played D&D but thought I would bring the game to Accelerator. Purchased several multi-sided dice and had the 2.0’s present roll them. For each station a 6-sided die was rolled which selected the workout and then the appropriate sided die was rolled to tell us how many reps of said workout. The die were rolled 6 times at each station.

Station 1              Use 16 sided

1=           Merkin

2=           Derkin

3=           Diamond Merkin

4=           Superman Merkin

5=           Wide Merkin

6=           Run lap (small)

 

Station 2              Use 24 sided

1=           Damn-its

2=           WWI

3=           LBC

4=           Flutter Kick

5=           Lu-Lus

6=           Box Cutters

 

Station 3              Use 30 sided

1=           Squats with Block

2=           Monkey Humpers

3=           Sumo Squat

4=           Jump Squats

5=           Lu-Lus

6=           Baryshnikov Squats

 

Station 4              Use 24 sided

1=           Bent over Rows

2=           Lawn Mowers (each arm)

3=           Over Head Press

4=           Carolina Dry Docks

5=           People’s Air Press

6=           Run Large Lap

 

Station 5              Use 16 Sided

1=           Curls

2=           Pickle Pounder

3=           American Hammer

4=           Lunges (each leg)

5=           BatWings

6=           Genuine

Can’t remember what was rolled at each station, just remember that we ran 1 large lap, and the 2.0s were rolling low numbers so YHC did some Q math and made sure that we all go a good workout.

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: The Pax present discussed the ever present problem of the brothers who find a reason to not make it out, and then next time becomes easier and then the next time, before you know it that you that you liked or were striving to be is so far away that it becomes discouraging to think of. This came about because of Dri-Prime and his recent news that he may not be able to join the military as he had planned. None of the Pax present want to see him fade away into a Sad Clown.

COP: TTT x 15 IC, Don Quixote x 15 IC, LBAC x 15 (each direction)

The Thang: Each exercise will be 20 reps, either on Q or in cadence, to represent the New Year 2020.

Squats-20 (OQ)

Merkins-20 (OQ)

Curls for the Girls-20 (OQ)

OHP-20 (OQ)

WWI Sit-ups-20 (OQ)

Run-Indian run by exiting the park and taking a right and going around outside edge of park (stay on sidewalk since it will be dark) continue around to shed and then back to flag.

Sumo Squats-20 (OQ)

Decline Merkins-20 (OQ)

One arm Curl-20 (OQ each arm)

Up and Overs-20 (OQ)

Damnits-20 (OQ)

Run-Indian run by exiting the park and taking a right and going around outside edge of park (stay on sidewalk since it will be dark) continue around to shed and then back to flag.

Smurf-Jacks-20 (IC)

Incline Merkins-20 (OQ)

Bat Wings-20 (IC)

Tricep-Extension-20 (OQ)

Bent over Rows-20 (OQ)

Run Large lap

Mary: Bunch of ab exercises.

Mary:

Plank to finish out the time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Great to see some new faces in the group tonight. Some mumble chatter was good but got less as we went on.

Devo:  Talked about what S.M.A.R.T. goals are and how to set them.  Plenty of google search information available on this topic.