Backblasts - F3 Summerville

Three for a Ring of Fire

When: 20210504
QIC: Motherboard
The PAX: Century (R), Masterload

2021-05-05 by Motherboard Leave a Comment

Conditions: Warm, clear skies and wet turf but who cares?

FNGs:

COP: TTT, SSH, Pay it fwd Burpees (10).

The Thang:

Grab a block and return to flag. Plan was for a ring of fire workout but only had 3 but we did it anyway. Pax performs set exercise continuously while one performs different exercise – repeat until all Pax performs. Due to attendance, we circled either 2x or 3x to ensure the burn, burn, burn.

Pax: Cusak block while each HIM takes turn doing overhead press 10x. Repeat 3x
Pax: Curls for Girls while each HIM takes turn bear crawling to set location and back. Repeat 2x
Pax: Hold 6″on six while each HIM takes turn doing WWI situps 10x. Repeat 2x
Mosey around the park and back to flag
Pax: High Plank while each HIM takes turn doing Merkins 10x. Repeat 3x
Pax: LBACs while each HIM takes turn doing Burpees 5x. Repeat 2x
Pax: Hold ankles in squat position while each HIM does Monkey Humpers (IC) 10x. Repeat 2x
Mosey around the park and back to flag
Pax: Hold Al Gore position while each HIM does Squats 10x. Repeat 2x
Pax: Alternating Shoulder Taps while each HIM does Mountain Climbers 10x. Repeat 2x
Pax: LBCs while each HIM does Iron Cross 10x. Repeat 2x
Mosey around the park and back to flag
Pax: Alternating Heel Touches while each HIM does Flutter Kicks(IC) 10x. Repeat 2x

Mary: Squats until time up (about 20)

Numberama: 3

Namerama: Century(R), Masterload, Motherboard(R)

Pledge and COT

Announcements: Charleston stair climb June 19th, Father’s Day Convergence being planned same day.

Moleskin: Lost some regulars due to injuries, job schedules, and whatever. But you can form a circle with three. If you feel tired after a long day of work, consider Accelerator. I guarantee that that Accelerator will make your evening better. When you get home, you will be hungrier, be more awake, and eventually get to sleep much faster with a good evening workout. Consider it if you fartsacked and missed Bedrock or Seismic in the morning.

Final tour de Sakrete 13

When: 20210429
QIC: Sakrete
The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib

2021-05-04 by Sakrete Leave a Comment

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

Conditions: mID 80’S AND SUNNY!

FNGs: None today

COP: 10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups. Group 1 begins jog around the long part of the park. Group 2 goes the opposite direction. When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q. Continue running the same direction. Every time you meet up do the exercises. Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center. Group 1 heads around the block in one direction while group 2 heads the other. Indian run race. Finish line is the entrance to Doty park parking lot on Hickory. Stop Indian run and enter park. One lap around the park at your pace.

1 minute and half of WW1 Situps. One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb. Father’s Day workout is in the works. Memorial Day Murph. Follow the page for future updates.

Devo: Gave my testimony again. Keep pushing gentleman. This group works.

Moleskin: The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo. Well there were kids practicing soccer there. Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored. My first time Qing 2 workouts in a day. However, that wasn’t the greatest feat of the day. Cheetah attended 3 BCs and a liquifaction. BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction) Dude is a stud. Speaking of studs. THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE! A record that can only be tied. Great work men. Always enjoy posting at accelerator just rarely works out with my schedule. It is a different animal working out in the afternoons. I’ll take the sun not being out. Thanks again for playing along gentleman!!

Final tour de Sakrete stop 12- BEDROCK

When: 20210429
QIC: Sakrete
The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah

2021-05-04 by Sakrete Leave a Comment

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

Conditions: Warm and clear.

FNGs: None today

COP: TTT x 10 IC, Arms up leave them up until YHC says drop. 10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition. Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge. Plank until six arrives. Lunge walk to the baseballs at the entrance. Find a spot on the little wall. If no room use the benches or baseballs.

25 dips on Q. 25 step ups each leg. Mosey to top parking lot.

5’s OYO. Exercises were burpees and calf raises IC. Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot. 2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns. Indian run to the back parking lot by the scoreboard. Once at the scoreboard 5 burpees OYO. Mosey to the bridge and into the wiffle ball field at your pace. When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field. Man in front runs around all the way around the circle while the remaining PAX lunge walks. When runner gets about half way around next man goes. Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”. Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life. Keep it going fellas. A lot of people in this community needing to be reached. Its up to you.

Moleskin: This particular Q was the most hyped up on the final tour. Waldo was recruiting like Dabo. City and Swinger SCS’ed prior. I knew that coming in. So I was intentionally going slow into the park. I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends. When I looked right I saw a heap of cars parked in the top parking lot. There was also a line of cars pulling in behind me. In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction. I pulled into the parking lot and there was no one in sight. Then 2 others PAX joined me. I knew something was up. Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio. It was a plan to surprise me and make me think no one was showing up. However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips. Everyone showed up and WORK was done. Bedrock has been home for me for the last 4 years. There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual. Countless jokes and “that’s what she said” comments. Mumble chatter has been at an all time high. Every man that has posted there has had in impact on my life in a way they may never know. Thank you for accepting me and allowing me to lead.

Final Tour de Sakrete Stop 11

When: 20210426
QIC: Sakrete
The PAX: Wee Woo, Fanta, Urkel, Olaf

2021-05-04 by Sakrete Leave a Comment

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

Conditions: nice run for a morning

FNGs: They don’t come to running AO’s

COP: OYO prior to 0500.

The Thang:

We ran. 4 miles. Up 52 roughly 1.25 miles. Then out to St. James. Down Old Monks Corner. Passed the old Ditch. Through the neighborhood and back out to 52 and back to the flag.

Mary: She took the day off

Numberama: 5

Namerama: Wee Woo, Fanta, Urkel, Olaf, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Moleskin: A few days prior to this Wee Woo reached out to me to inform me that not only was this my Creek farewell but it was also going to be Fanta’s. He is moving back to Ohio. Wee Woo wanted it to be know. During the preblast YHC tagged our good friend Snowden to see if maybe there was a shot he could return. As we expected he was unable to make the trip from Blythewood. However, he also ran @ 0500. He recorded a farewell video for Fanta and I. It really touched my heart and started this Monday off on a great foot. Admittedly, YHC has not made it to the Creek very often, if ever. Was unfamiliar with the routes they run so the plan was simple. Run around the figure 8 at the park until time expires. Fanta changed it up a bit as he wanted to run the 4 mile loop. So that’s what we did. Fanta good luck on your next adventure sir. Great run guys.

A Bad Batch of Exercises

When: 20210504
QIC: Waldo
The PAX: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three's Company

2021-05-04 by Waldo Leave a Comment

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

Conditions: Warm & muggy

FNGs: None

COP: Slaughter Starter (Burpees x20 OYO); TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab a block and return to the circle
-“Back in Black” – On your six with the block behind your head as an anchor…the AC/DC song ‘Back in Black’ is played. Through the song, keep legs up at 6 inches, and do an Iron Cross every time the word ‘Back’ is said during the song. Try and hold as long as possible…if you reach failure, get back into it ASAP.
-Gather near the entrance to the dirt parking lot w/ the blocks and divide into two groups. One person from Group A does a Farmer’s Carry w/ 2 blocks around the dirt parking lot. While he’s doing that, the other members of Group A run back and forth from the entrance to the light pole on the right. Group B does an exercise (the first exercise was curls). When the person returns from the Farmer’s Carry, a member of Group B then does the Farmer’s Carry and the the two groups switch tasks (Group B runs back & forth, while Group A does curls). Repeat until each man does the Farmer’s Carry. But change the exercise after each group has done it once…After curls, it was calf raises, then flutter kicks, then lawnmowers, then squats.
-Howling Monkeys – Circle up and get into monkey humper position…stay in that position as each person takes a turn doing 10 Monkey Humpers IC.
-Stow Blocks

Mary: LBCs x25 IC

Numberama: 10

Namerama: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three’s Company, Waldo

Pledge and COT

Announcements: We need Qs. Saturday workout is at Bedrock this week, and still need a Q for that. Memorial Day Murph workout coming up. And stay tuned for details about Father’s Day workout.

Devo: Saying that the media or politicians or other people are dividing us is a cop-out. You can tune out that message…only you can decide whether to be divisive with other people. Other people can’t make you divisive.

Moleskin: May the Fourth is a big day for Star Wars fans like me…but I couldn’t think of a good Star Wars themed workout, but in honor of the new Star Wars series ‘The Bad Batch’ debuting today, I put together a bad batch of exercises…things I don’t typically like to do, and that really have no connection with each other, but that I thought would be challenging. I think it turned out pretty well. And with ‘Thunderstruck’ retired, I wanted to give us another good AC/DC song to eventually hate, so I came up with the ‘Back in Black’ challenge, which proved to be difficult, as nobody got through the song keeping their legs up the whole time. Also, fun fact…despite being about 45 seconds shorter than ‘Thunderstruck’, they say ‘Back’ more often in ‘Back in Black’ than they say ‘Thunder’ in Thunderstruck.

Sunday Creamer

When: 20210425
QIC: Schrute
The PAX: Stalker, Canoli, Spce Cowboy, Placebo, Pretzel, Schrute, Old D, Repo, Jedi

2021-04-30 by Schrute Leave a Comment

Weather was perfect in the high 50s light breeze on the parkway

warm up waiting fir 5am start

the Thang

Stalker and Cannoli rode bikes. Old D and Schrute ran 4 mile bridge route. Space Cowboy was quick 5k and off to church and Repo took the scenic path around to Starbucks . Pretzel and Placebo ran their own routes Jedi ran a 5 mile route past the bridge to the light and back f3 facebook

FINAL TOUR DE SAKRETE STOP 10

When: 20210424
QIC: Sakrete
The PAX: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R)

2021-04-29 by Sakrete Leave a Comment

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

Conditions: Warm and pending rain

FNGs: None today

COP: 10 TTT IC, 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAP, 10 MORACCAN NIGHT CLUB, 10 HILLBILLIES IC, 10 Don Q IC

Thunderstruck plank merkins

Lap around the entire Doty Park at your pace

The Thang:

Partner Up. Mosey to the parking garage by way of N Hickory, W Luke (Jingles Hill), S Cedar, W Richardson then Central Ave. Go at the pace of your partner. Arrive at same time. Plank until 6.

5 Burpees OYO; 10 merkins on Q, 15 WW1 Situps on Q, 20 squats on Q.

Jail break 1 straight away and bear crawl 1 ramp.

Repeat exercises.

Jail break 2 straight aways and bear crawl 2 ramps

Repeat Exercises.

Jail break 3 straight aways and bear crawl 3 ramps.

Repeat Exercises

Jail break straight aways and walk ramps all the way to the very top

Repeat Exercises

Down the stairs as quick as you are comfortable.

Once at the bottom of the garage move out back to he park in the same direction we got there except this time move as one. No six and no leader. One pack

Mary: 25 LBC IC

Thunderstruck plank merkins

Numberama: 12

Namerama: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R), Sakrete

Pledge and COT

Announcements: Inaugural Charleston Stair Climb June 19th. Get signed up and lets execute

Devo:

You Must
And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ (NLT) ( Mark 12:30 )

Jesus explains to his disciples that this is the most important of all the commandments! We must love God with all your heart, soul, mind, and strength. Pray these words over the ones you love. The most important thing we can do in our lives is grow to be people that love God wholeheartedly.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=w7dSjgJdcT

Moleskin: Time for a field trip. Took advantage of the hour workout this morning and took a field trip to the concrete beast. Jailbreaks are a good way to get heart rate up. So are burpees. We did a lot. If I remember correctly Motherboard joined the ranks of people to make it through Thunderstruck without having to run. Short list. Thanks for the opportunity to lead

Tabata At Seismic

When: 20210429
QIC: Jingles
The PAX: Smokey, Space Cowboy, Cannoli, Too Much, Microwave, Flo, Fanny Pack, Splinter, Mary, Peg, Jingles

2021-04-29 by Jingles Leave a Comment

Tabata is a high-intensity interval training that consists of sets of fast-paced exercises each performed for a set period interspersed with a brief rest period.

In our case, 45 seconds, 15 seconds off.

The Thang

Imperial walker

TTT

Don Quixote

Arm circles

American hammer

Forward lunge

Hand release merkins

Burpees

1 min rest

High Plank

Backward lunge

Diamond Merkins

Burpees

Low plank

Split squats

Wide arm Merkins

Burpees

1 min rest

Flutter kicks

Squat jumps

Merkins

Burpees

LBC

Squats

Merkins

Burpees

1 min rest

American hammer

Forward lunge

Hand release merkins

Burpees

High Plank

Backward lunge

Diamond Merkins

Burpees

1 min rest

MARY

High plank

Low plank

Boat canoe

Flutter kicks x 50 ic

Count-a-rama

Name-a-rama

Announcements

BOM

Pledge

Devo

Partial Pyramid of Pain

When: 20210427
QIC: Luigi
The PAX: Stringbean, Nacho Libre, Lottalove

2021-04-27 by Luigi Leave a Comment

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

Conditions: upper 60s, felt great

FNGs: None

Disclaimer: Given

The Thang:

COP: Mosey one lap, then grab a block from shed

The Pyramid:

10 Pull-ups
20 Burpees
30 OH presses with block
40 KB swings
50 Merkins
60 Flutter kicks
70 LBCs
80 Squats
90 Calf Raises (holding block)
100s

Repeat everything in reverse order (starting with another set of 100s) to go back down the pyramid.

Didn’t make it all the way back down before time expired – last completed exercise was OH presses.

Numberama: 4

Namerama: Stringbean, Nacho Libre, Lottalove, Luigi

Pledge and COT

Announcements: None

Moleskin:

YHC was feeling the pain this morning after being out of pocket with two young boys at home for the past couple years. Trying to get back into the gloom more now that they are sleeping through the night and since the workout time has been switched back from 5am to 6am. The Pax were gracious with my need to break up many of the exercises into groups of 5 or 10 reps at a time to get the full count completed. I picked up this Q slot late last night and opted to recycle a previous workout for simplicity, but forgot that it was originally a Saturday (60 minute) workout. Realizing that made us all feel a little bit better about not finishing the whole pyramid, let alone having time for Mary. Good effort by all!

Blocks, Tires, and Tennis Courts

When: 20210427
QIC: Flo
The PAX: Goose, Hot Spot, Grits, Threes Company, Splinter, Space Cowboy, Fanny Pack, Smokey, Matlock, Microwave

2021-04-27 by Flo Leave a Comment

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

Conditions: 56 degrees

FNGs: None

COP: SSH, LBAC, Don Quiote, Hillbilly Terrible Ts

The Thang:

Divide into groups and split up between three stations. Each group spends 10 min at each station and then rotates.

Block Station: Curls for the Girls, Overhead Press, Squats. Twenty Reps each. Rinse and repeat.

Tennis Court Station: 11s with LBCs and Flutter Kicks. Add suicides if you finish the 11s in under 10 minutes.

Tire Station: Partner up and complete a combo of tire jump, Burpee, and Tire Flip. Keep going for 10 min.

Mary: WW2 Sit-Ups, Heel Taps, Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Quick word from Daniel 1 about not compromising. Daniel and his companions didn’t compromise their beliefs when they were told to eat the food of the king. God blessed their obedience and faithfulness. We face situations everyday where we will be tempted to compromise. Walk the straight and narrow path and don’t stray.

Moleskin: The tire jump/flip/burpee station was certainly the most challenging for YHC. The PAX seemed to appreciate the variety of challenges brought by today’s workout. We continue to the double-digit streak at Seismic.