Intro: Always bringing the pain. MomSwap Q’s never disappoint.

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

Weather: low 70s

COP: TTT x 10 (IC), Don Quixotes x 10 (IC), BBAC x10 (IC)

 

The Thang: An exercise at one end of the field then run to marked tree and back, do same exercise again, then to trash can and back, do exercise one more time then run to bushes and back. Exercises were:

 

OHP x 25 OQ

Curls x 25 OQ

LBC x 25 OQ

Wide stance Squat x 25 OQ

Skull Crushers x 20 OQ

Chest Press x 25 OQ

Like a v-up with a reach from arm and to opposite leg x 25 OQ (dubbed the Gerry-iatric)

 

Stow Blocks

 

Mary: No time

 

Numberama, Namerama, Announcements, Pledge, Prayer

Intro: Convinced Placebo to do his first Co-Q on the way to becoming a regular Q and natural leader among the F3 brother. Hesitant he was, but a good beat down he gave.

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

Weather: Coolest weather we have had since February

COP: LBAC x10 (IC), Don Quixote’sx15 (IC), TTT x10 (IC)

 

The Thang: 7 of Diamonds. We used the new Pickle Ball courts corners to complete this routine.

 

7s

Merkins: jailbreak on long side, and then bear crawl on short

 

14s

OHP: Cusack long side, farmers carry short side

 

21s

Wide Merkins (as wide as you can): jailbreak long side, lung walk short side

 

28s

Curls for the Girls: Farmers carry with weak arm the long and first short, then switch arms for the next long and short

 

21s

Alternate between wide squat and narrow squat at corners: jail break long side, high knees short side

 

Stow block

 

Mary: LBCs

 

Numberama, Namerama, Announcements, Pledge, Prayer

Intro: Cheetah was supposed to have the Q, but got lost in the traffic that has become Summerville. We started without him, and then just kept going till it was done.

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

Weather: cooler than Tuesday, still warm

COP: TTT x 10 (IC), LBAC x10 (IC)

 

The Thang: Since YHC did not have a real plan, the plan became every PAX would call an exercise, the PAX in front would then determine how many of said exercise. The pax who named the exercise would then decide if that would be on Q, in cadence or, for some unknown reason, in double cadence and then lead the exercise. After everyone led one round, we took a small run. Rinse and repeat until time. Here were the exercises (don’t ask me to tell you how it was called):

 

Dying Cockroach

Offset Merkin

Merkin

Wide stance squat

Up and Overs

Curls for the Girls

 

Run small lap

 

WW1

Damn-its

Pull throughs

Monkey Humpers

American Hammers

Flutter kicks

Bent over Rows

 

Run small lap

 

Calf raises

OHP

Merkin Jacks

High Pulls

A run on Wingnuts chosen route (About 1/3 to 4 miles)

 

Mary: No time

 

Numberama, Namerama, Announcements, Pledge, Prayer

 

Devo: With all that is going on in the world it is easy to feel overwhelmed, anxious, or even depressed. But letting all of things that cannot be solved by you wear you down is not healthy. Worry in large amounts is not healthy. Try to practice the metal ability to shut out those things you cannot fix. This does not mean do not care about things but stop stressing so much. With all the negative out there right now, we beat ourselves down with what could happen. What our minds should be focused on is what is happening, especially in our given circle of friends or our family. Tomorrow has enough problems, and they will wait till then, just enjoy today so it can be great one. Oh and of course…. Don’t be a Dick!

Intro: It’s my birthday tomorrow so you know the deal. I don’t like doing 42 of every exercise so we got to 42 a different way.

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

Weather: Hot and Humid

COP: TTT x 10 (IC), LBAC x10 (IC)

The Thang: 6 sets of 7 exercises for 42 seconds at a time, with a .42 mile run in the middle

Carolina Dry dock

Merkins

LBAC forward

LBAC backward

Jump squats

WW1

Burpee

 

After 3 sets do run then complete three more sets of different exercises.

 

LBC

Monkey Humpers

Merkin Jack

V-ups (one round) // narrow lunges (last two rounds)

WW1

Dying Cockroach

American Hammer

 

Mary: No time

 

Numberama, Namerama, Announcements, Pledge, Prayer

Intro: Planned on doing this the same week as the last workout, but figured back to back was about the same thing.  A deck of cards is an old fallback and an easy Q, sometimes we need it.

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

Weather: Hot and humid

COP: TTT x 15 IC

The Thang:  You know how this goes

Hearts – Merkins

Spades – Damn-its

Diamonds – Curls for the Girls

Clubs – Genuines

Jokers – colored was a large lap at your own pace, black and white was an indian run large lap.

Also: a half block was broken by a 2.0 (after repeated warning to stop throwing it down) so 20 Burpees were done by all.

Numberama, Namerama, Announcements, Pledge, Prayer

 

Intro: Since the town has decided that Doty Park needs to be updated with a Pickel Ball court, three of our exercise areas for the Incinerator were roped off. What better time to leave my mark on the fitness test than to change up now. Same format as far as starting at 15 res for the first round and dropping by one each consecutive round. Runs are now a little longer though.

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

Weather: Hot and extremely humind

The Thang: The Incinerator (new version) See below for new map of course.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Pull ups

7 – LBC

Mother Board – 7.3

Cheetah – 5.4 Showed late so probably could have done 6

Masterload – 5

Space Balls – 4.2

Wing Nut – 4

Creeper – 4.6

Numberama, Namarama, Annoucements, Pledge, Prayer Request

 

 

8-20-20-Incinerator

Intro: was sitting at a doctor’s office without my phone so plenty of time to think this one out. So why not try to focus on a body part and then make it harder and harder, then run. So here it goes.

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

Weather: Hot but not so humid tonight

COP: TTT x 15 (IC), Imperial Walkers x 15 (IC), LBC x10 (IC)

The Thang: progressively harder exercises as we go. With runs in between each set.

1^st set Merkins

Incline x15 (OQ)

Normal x15 (OQ)

Decline x15 (OQ)

Decline-Diamond x15 (OQ)

Run normal lap from shed area out around a parking lot and then around the half block, stay on sidewalk as much as possible.

2^nd set Abs

LBCs x15 (IC)

WWIs x15 (OQ)

Big Baby Crunches x15 (OQ)

Damnits x15 (OQ)

Run large loop inside the park, do it as an Indian run

3^rd Set Legs

Lunges x15 (OQ) (each Leg)

Squats x15 (OQ) (with Block)

Sumo Squats x15 (OQ) (with block if possible)

Barishnikov Squats x15 (OQ)

Run large loop inside park, when you get to the gazebo Usain Bolt to finish lap

4^th Set Arms

Lower half curls x15 (OQ)

Upper half curls x15 (OQ)

Full curls x15 (OQ)

One arm curls x15 (OQ)

Run small lap as fast as possible (Usain Bolt all of it if possible)

5^th Set Shoulders

LBAC x15 forward (IC)

LBAC x15 backwards (IC)

OHP x15 (OQ)

Up and Overs x15 (IC)

 

Mary: No time

 

Numberama, Namerama, Announcements, Pledge, Prayer