the weather: Cold and breezy 29 degrees
the warm up: waiting for 5am start
the thang: all seven PAX had different goals. Three Rucked 5 miles over the bridge. Two ran the bridge 4 mile run. One ran intervals 5 K on Sigma. The other had his own goals (steady pace)
COT: late rerun back to the AO left the good conversation and fellowship during the 5 mile ruck . No coffeteria as it was pretty cold to sit outside today.
the standard was held
Weather : rain with som downpours mixed with drizzle. 38 degrees
warm up: waiting for 5AM
SCS: Schrute to get in a 5 mile ruck for the Tribe
The Thang:
Preztel was an early hour HC for interval run.
Schrute got started at 4:20’to accomplish a 5 mile ruck before 6AM. This was met with a lot of rain and wind for a solo ruck mixed with interval jog
COT:
a brief coffereria with just the two of us until it was either time to get back home or shivering from the wet and cold weather.
the standard was held
Intro: Same format as always, start at 15 res for the first round and dropping by one each consecutive round.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Cold and wet
The Thang: The Incinerator
1 – Step Ups
2 – Curls
3 – American Hammers
4 – Merkins
5 – Jump Squats
6 – Dips
7 – LBC
Motherboard — 8.0
Cheetah — 6.0
Masterload — 6.3
Wing Nut — 5.0
Numberama, Namarama, Annoucements, Pledge, Prayer Request
Intro: YHC has been a little busy at work and hasn’t been able to plan something new for this week, so a deck of card will have to do. All upper body, with one ab to help make sure Creeper could join in before his surgery next week.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: low 60s
COP: TTT x 15 (IC), LBAC x10 (IC)
Everyone grab a block and head back to the flag.
The Thang: You know the drill suits are below (everything on Q, except the 2 of each suit that will be done IC to get 100 of each exercise)
Hearts — Merkins
Spades — Damn-its
Clubs — Curls for the Girls
Diamonds — OHP
Colored Joker – 10 burpees and run large around the park
Black and White Joker – 5 burpees and run small lap around the park
Mary:
Flutter Kicks 25 IC
60 second plank, if you fall out of plank you jail break to the bushes and back…no one did.
Numberama, Namerama, Announcements, Pledge, Prayer
Intro: Cold morning run that didnt go as planned for YHC but, at least I was up and out there.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Cold and rainy
The Thang: We ran…some more than others.
Prayer Request: YHC asked the gents to pray for his 2.0, Creeper (A.K.A. James)
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s…cold, but luckily dry
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track
The Thang:
We ran laps. On the straightaways, you’d run as fast as you could, on the curves, you’d do the following:
Lap 1 – Cherry Pickers
Lap 2 – Lunge Walk
Lap 3 – Bear Crawl
Lap 4 – Run Backwards
Lap 5 – Sumo Squats
Lap 6 – Burpee Broad Jumps
Mary: Ray Charles x25 IC; LBCs x20 IC
Numberama: 6
Namerama: Sakrete, StringBean, LottaLove, Microwave, High Stick, Waldo
Pledge and COT
Announcements: Volunteers needed for P200
Devo: Bedrock Mantra…DBAD
Moleskin: This was the first time I’ve Q’d The Jones, so I wanted to utilize the track. It was a pretty good workout, but those curves are really long when doing things like bear crawls and burpee broad jumps.
e mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool and soggy, some rain
FNGs: None
COP: SSH x20 IC; TTT x10 IC; DQ x10 IC; IW x10 IC; LBAC forward & backward x10 IC
The Thang:
THE HERO
Curls x20, Overhead Press x20, Squats w/ the block x20, Merkins x20, WWI sit ups x20 followed by a lap around the block
Pledge and COT
Announcements: Saturday workout this weekend is at the Jones.
Devo: Weather the storm, enjoy the good times when you’re in them.
Moleskin: It was great to have Goose back in the fold after being on the IR.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool and soggy, but luckily not raining during the workout
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO
The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes
Mary: N/A on Cardiac Day
Numberama: 5
Namerama: Fish N Chips, Sakrete, Easy In, Swinger, Waldo
Pledge and COT
Announcements: Saturday workout this weekend is at the Jones.
Devo: Gave the Bedrock mantra…DBAD
Moleskin: The Cardiac is always a good fitness test, but one thing I like about it is that it can often become a good 2nd F experience. This morning, the chatter was great.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold and rainy to begin with moving to just cold.
FNGs: Did you just see the weather? They ain’t coming out
COP: TTT x 15 IC, LBAC forward and reverse x 15 IC, Hillbillies x 15 IC.
The Thang:
Line up on sidewalk around the circle @ the flag. Reverse Indian Run (Lead man takes a lap around the circle while the remaining PAX sumo squat. Once he makes it around to the back of the line the next man goes).
One mile run for time. Once back at the flag circle back and find the six.
Set of 7s. Squats and Calf Raises on Q.
Indian run to the picnic shelter closest to flag. Set of 7s. Dips and Carolina Dry Docks on Q.
Jail break to baseballs at the entrance.
Set of 7’s. Incline and Decline merkins on Q.
Mosey to top parking lot by fire station.
Set of 7’s. WW1 sit ups and LBCs.
Mosey to scoreboard at back of park.
Set of 7’s was audibled here for “time”
Mosey to whiffle ball field and line up on baseline
Set of 7’s. Squats and Calf raises. OYO. After doing 1 squat bear crawl to the pitchers mound and lunge walk to other baseline then complete 6 calf raises. Lunge walk to pitchers mound and bear crawl to other baseline. Called audible for time about half way through. Cut the field in half and completed set of 7’s at baseline and pitchers mound.
Indian run back to flag.
Mary: WW1 situps OYO until time.
Numberama: 8
Namerama: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni, Sakrete
Pledge and COT
Announcements: Men’s hike being postponed to mid-late April.
Devo: Lets go have coffee and convo @ Starbucks.
Moleskin: Upon arrival it was raining. Had been all night and it was cold. During warm ups YHC mentioned to Stalker that he had contemplated calling audible on entire workout and moving it to the shelter. Immediatley Stalker said, “If you would have moved to the shelter I would have been pissed”. I got up @ 530 in the cold and rain and came out here… make it worth it. I hope I accomplished that task. Good to see Snooki back on this side of town. He had to catch an early morning flight from Monks Corner to make it on time. If you notice part of the workout was adjusted due to “time”. Yea that was because that particular set of 7s was absolutely brutal. Time wasn’t the issue. If you can’t do it don’t Q it.
In the preblast YHC urged for 100% participation at coffeteria. We accomplished that-ish. Zamboni couldn’t make coffee but Borland showed up to replace him. Everyone else made it. Good conversations were had.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold enough for Splinter to not be there and Space Cowboy to have on pants
FNGs: none today
COP: TTT x 15 IC, LBAC forward and reverse x 15, Overhead clap x 15 IC, Moraccan night club x 15 IC
Thunderstruck plank merkins. Turn on Thunderstruck by AC/DC. Hold plank and everytime they say Thunder in the song execute a merkin. If you break plank take a run to end of parking lot and back. Back in the fight
The Thang:
Lunge walk to end of parking lot. 5 Burpees OYO. Mosey to parking lot of senior center. 5 hand release merkins on Q. Mosey to water fountain near bathrooms. 5 WW1 situps on Q. Mosey to corner of hand ball court. 5 Squats on Q. Mosey back to the flag.
Increase same rotation but do 6 reps of each exercise. Once back at flag increase to 7 reps of each. Once back at flag continue going up on reps but the rotation OYO. Report back to flag @ 0540.
Mary: Thunderstruck plank merkins AGAIN.
Numberama: 8
Namerama: Peg(R), Microwave, Grits (R), Space Cowboy, Hospice (R), Milton, Flo, Sakrete
Pledge and COT
Devo: YHC dropped some knowledge from my daily devotion. However, its been so long since this Q I don’t remember what that knowledge was.
Moleskin: Somehow Peg had never done Thunderstruck Plank merkins. I made sure he has now. Microwave and Milton joined the ranks of making it through the entire song without having to take a lap. If I’m not mistaking Milton made it through both rounds. It started out cold. So much so that Space Cowboy wore long pants and a hoodie. He shed those layers quickly though.
Fitness. Fellowship. Faith.