Conditions: 74 and rainy
Count: 5 pax
The Thang:
Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 10 burpees on Q
String of Pearls:
String – .2 mile run
Pearl – 10 merkins on Q, 10 LBC on Q, 10 squats on Q, 10 hand-release merkins on Q, 10 flutter kicks IC
Rinse and repeat for 10 Pearls
2 Mile run total, 50 each merkins, lbc, squats, hand-release merkins, and flutter kicks
COT: count, namorama, Pledge of Allegiance, BOM
Devo: prayers for our nations healing.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s but humid. Got the sweat moving quickly
FNGs: 2 today. Now known as Amnesia and Smuckers. Story to follow
COP: 10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.
DT led us in 25 hand release merkins on Q.
The Thang:
Run .20 miles. Stop and do 10 WWI situps, 20 Merkins, 30 squats. Run .20 miles. Rinse and Repeat until completed 2 miles. 100 WWI Situps, 200 Merkins and 300 Squats.
Mary: PAX led Mary. Stalker did the Penguin. Hot Tub did V ups. Shrute did Burt Reynolds on both sides. All on Q.
Numberama: 13
Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete
Pledge and COT
Announcements: Nothing pending currently. Stay tuned for a run to benefit a charity near and dear to Repos heart.
Devo: Bedrock mantra. Don’t be a dick
Moleskin: As we were arriving this morning 2 guys walked up and began introducing themselves. One guy (Smuckers) was a true FNG. His brother in law (Amnesia) brought him out. He informed us he hadnt been out in a year or so. At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with. Amnesia revealed he didn’t remember his name that was given when he first came out. We decided as a team that renaming was in order. And Amnesia was born. Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches. These guys are front of the pack guys. Hopefully they come back quickly. Welcome gents!
Mumble chatter was high this morning. It always is when you get Fish N Chips in the mix.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Rainy to start…then just warm/muggy.
FNGs: Dig Dug (James Morris)
COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Imperial Walkers x10 IC; LBAC forward x12 IC and backward x12 IC; run around dirt parking lot, when done with the lap, get a block and return to the flag.
The Thang:
–Overhead Press x20 IC
–Prisoner Squats x20 IC
–Tricep Extension x15 IC
–Indian Run to the ‘bridge’
–Monkey Humpers x20 IC
–Up-Downs for approximately 2 minutes
–Sumo Squats to the other end of the ‘bridge’
–Plank Jacks x15 IC
–Red Bull Smurf Jacks x10 IC
–Indian Run back to the flag.
–Mountain Climbers x15 IC
–Elevens (chest press at the yield sign, run to the other side of the dirt parking lot entrance, burpees on that end)
Mary: LBCs x51 IC
Numberama: 7
Namerama: Sakrete, Easy In, Wambach, Splinter, Gypsy, Dig Dug, Waldo
Pledge and COT
Announcements: Saturday workout this week is at Bedrock…and we still need a Q.
Devo: F3 is not just about physical transformation, but mental transformation…that’s especially true on rainy mornings when getting out of the bed to get to the gloom is often more difficult than anything in the actual workout itself.
Moleskin: Not sure why, but I wanted to come up with a Transformers themed workout…with the idea being that F3 can transform you both physically and mentally. Not sure I really was able to connect those dots given my semi-random assortment of exercises I chose, but we got the heart-rates up, and it ended up being a solid workout in pretty crummy weather conditions. T-Claps for not only bringing out an FNG, but still convincing him to post despite some pretty solid rain leading right up to our start time. Welcome to FNG, Dig Dug (James Morris). Great work, fellas.
Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: hot and drizzly
COP: SSHx10, TTTx 10
The Thang: THE DIRTY DOZEN
Pax grabbed a block and headed to shelter. This morning would be tabata training and it looked something like this:
40 seconds work/20 seconds rest
12 exercises=1 round
after round is complete rest for one minute. rinse and repeat until time is called.
the 12 exercises:
Squats
OHP
WWI situps
Curls for the girls
Flutter kicks
Merkins
Mountain climbers
Triceps extensions
block swings (kettlebell swings)
Block press
Freddy Mercury
Bobby Hurley
3 complete rounds were done before PAX were instructed to stow blocks.
COT:
Announcements, pledge, namorama, Numberama, prayer requests, prayer
Devo: the enemy is always attacking and looking for a way to get into our thoughts. Be vigilant
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 71, humid. Dark.
FNGs: None
COP: OH Ruck Squats. PAX picked the cadence while reciting the 5 principles of F3 Nation. ( F3 is: Free of Charge, Open to ALL Men, Held Outdoors- rain or shine, hot or cold, Peer Led, Ends in a COT) Hold in the down position- when a PAX says one of the principles, call up, rinse and repeat.
The Thang:
Ruck to the upper parking lot-
Bear Square.
Ruck to the Circle near the big scoreboard-
Crab Square.
Ruck to the wiffle ball field-
Magilla Gorilla from base line to base line
Ruck to the closest parking spots-
Duck Walk the Line.
Ruck to the upper parking lot-
Square Bear (Reverse Bear Square).
Ruck to the Circle near the big scoreboard-
Square Crab (Reverse Crab walk square)
Ruck to the wiffle ball field-
Gorilla Magilla (Reverse Magilla Gorilla)
Halfway back to the flag-
Walk Duck (reverse duck walk)
Mary: Didn’t need it.
Numberama: 4
Namerama: Repo, Defib, Dri-Prime
Pledge and COT
Announcements: Repo is planning his birthday run- August 12th. Support him!
Devo: As always, and more important than ever- Don’t be a dick.
Moleskin: It’s good to get back out in the Gloom, and to get the opportunity to lead. The Q juices flowed strong for this one.
Conditions: Sticky
FNGs: None
COP:
SSH, TTT, IW, LBAC
The Thang:
Opn the Field of Truth The Pax did a combo of a Charles Bronson and a Del Brown.
Round 1
25 yard line: 25 merkins
50 yard line: 50 squats
75 yard line: 75 SSH
100 yard line: 100 mountain climbers
Round 2:
Lunge walk 25 yards, front crab walk 25 yards, bear crawl 25 yards, backwards crab 25 yards.
Round 3:
25 yard line: 5 burpees
50 yard line: 10 burt reynolds each side
75 yard line: 30 monkey humpers
100 yard line: 40 pickle pounders
Mary:
Hurricane Hoe Down
Numberama: 10
Pledge and COT
Announcements: Farewell and good luck to Roscoe and his family.
Weather:: 74 and ridiculously humid
Warm up: waiting for 5am
The Thang:
It was a humid morning and extremely hard for YHC to roll out of bed. The PAX appearance didn’t seem to interrupt a early morning rendezvous between a young couple in the parking lot. Two routes were run. A nice 5k on Sigma Drive. The other was a longer run of Nexton Parkway to new Bear Island road in Weatherford.Numberama: 6
The Standard was held
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s and clear. Similar to working out in a sauna
FNGs: Not today
COP: Briefed PAX in the preblast that we would not spend a lot of time here. Didn’t want to go directly into jail breaks:
10 Side Straddle Hops IC
10 TTT IC ( Low and slow to stretch out the hamstring)
THE THANG::
Line up beside Yield sign at the circle.
Jailbreak to handicap parking spots and back. Line up around circle in order of completion. Waldo was the rabbit here.
Last man finished during Jailbreak goes first. 5 BOBBY HURLEYS and run to the parking lot by the fire station and back to the entrance of the park. Remaining PAX hold Al Gore until man in front of you begins running. Goal is to catch the man in front of you but don’t get caught. Once at the entrance hold plank until 6 is in. If you got caught during run 10 burpees. If you passed someone subtract 5 burpees. If you didn’t get caught or catch anyone no burpees.
Line up on small wall. Do 10 steps ups on each leg w/ calf raise. (Lead with left leg right leg follows and do a calf raise- that’s 1). When finished run down to the scoreboard. Once arrived plank until 6. Grits was the rabbit here.
At scoreboard do 20 pullups. If you can’t do the pull ups do negatives where you go down slow and power back up. Once completed run across the bridge to the wiffle ball field. Plank until 6 Splinter was the rabbit.
Spread out at the bases and pitchers mound. Doesn’t remember where you go since we will all do the same thing. 20 Push ups. 20 LBC. 20 squats. Jail break between bases. After completing the base closest to the bridge bear crawl to pitchers mound. After completing at the pitchers mound bear crawl to base closest to the woods furthest from the bridge (sorry its hard to explain which base is which)
Rinse and Repeat until 540
Line up across the wiffle ball field from oldest to youngest. Youngest guy does 5 bobby hurleys and run out of wiffle ball field and across bridge to the gravel parking lot. Dri Prime was the rabbit. Hold plank until 6 is in.
Jog towards flag alternating jogs and jail breaks at every light pole.
Recover Recover
Mary: Not enough time today
Numberama: 8
Namerama: Splinter, Dri Prime, Waldo, High Stick, Grits (R), Easy In, Fish N Chips, Sakrete
Pledge and COT
Announcements: Repo has a run schedule for late August. Birthday run to raise money for a charity. Repo I apologize the name escapes me at the moment
Devo::
The Temple
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? (NLT) ( 1 Corinthians 6:19 )
God’s presence is fully found in both the Notre Dame Cathedral and the rural cinderblock church. Both of these are temple’s built to honor and glorify God. In the same way, the Holy Spirit is found inside your body. Your body is beautiful. It brings glory to God. Be amazed at the wonder of your body, your eyes, fingers, and even the aches and pains. It is special. God created you to be you, in the way you look, your voice, and even your imperfections. Your body is sacred. Rest in that thought.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=O0jxIP2kQl
Moleskin:: Picked up this Q at the last minute. Explanation of what we were doing took some time but we got through it. Mumble chatter was a little low today but I think that had to do with the ability to breathe in the humidity. Work was done. Thanks for the ability to lead
Weather: Humid 71 degrees
Warm up: waiting for 5:00
Thang: 2 routes taken. The Milton home route and the Space Cowboy Bridge route.
Muscadine joined in and that was a nice addition for the Milton home route.
Post run: Goid conversation about home builders and school systems. Enjoyed the fellowship.
The standard was followed.
High Five to all!
numberama: 7
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Sticky
FNGs: Meltdown
COP:
Slaughter Starter: 20 Burpees – OYO
The Thang:
Indian run to Jingles Hill
11’s – Squats at the bottom, merkins at the top
Indian run back
Mary:
Flutter Kicks: 50 – IC
Numberama: 5
Namerama: Milton, Splinter, Ice Box, Meltdown, Rawhide
Pledge and COT
Announcements: Nothing
Devo: Joshua 1:8 – Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.
Mark Twain – “If you tell the truth, you don’t have to remember anything.”
The odds of you being happy and successful increase dramatically if you live your life the right way.
Moleskin: replace with moleskin
Fitness. Fellowship. Faith.