Large crowd and a lot of mumble chatter silenced w/ burpees

When: 20170719
QIC: Caterpillar
The PAX: Recount, Geppetto, Showbiz, Sandman, Craps, Negative (FNG), Bob the Builder, Osteen, Magoo, Minivan, Shortcake, Trojan, PTI, X ray, Borland

2017-07-19 by Caterpillar Leave a Comment

Conditions: 72 and clear (slightly cooler this morn)

The Thang:

Warm up at COP: 30 SSH, 15 TTT, BAC x 10 to and fro, High knees x 20

Mozy to cage for block and return to horseshoe pit

10 exercises:

20 Merkins, 20 dips, 15 overhead presses, 20 curls, 10 Burpees, 30 flutter kicks, 30 LBC’s, 20 squats, 20 kettle bell swings, 10 and 10 lawn mower pulls (Burpees repeated if the noise got to loud)

jog the AO

Return for a rinse and repeat

COT: Announcements, Count off, pledge, FNG naming, Prayer

Moleskin: Welcome FNG Richard Schofield “negative”. Richard came with Osteen and is a real estate photographer, came from Philly eight yrs ago, married with 3 kids. T claps to Trojan for his continued hard work. Thanks to the large attendance. Thanks to Bob the builder and Shortcake for the commentary. thanks to all for a great workout!!

The Body Dump

When: 20170715
QIC: Cold Cut
The PAX: Bob the Builder (Respect), Major Dad (Respect), Ramrod, Hot Tub

2017-07-18 by Cold Cut Leave a Comment

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

Conditions: Devil’s Balls

FNGs: None technically but today was Hot Tub’s first post in Summerville

COP:

World’s Greatest Stretch

Imperial Walkers 4ct. IC x10

TTT 4ct. x10

LBAC 4ct. IC x10 forward and back

Burpees first 5 painfully slow, next 5 at normal pace

The Thang:

Run out the construction road, turn right and head to the first oak on the Village Pond. All exercises on the picnic table:

Stepups x10 each leg

Squats x 20

Derkins x 10

Incline Merkins x10

Run to second oak on Village Pond

Peter Parkers x 10 each leg

Mountain climbers 4ct. x10

Run to third oak on Village Pond

Partner up. While one partner decline planks off the bench the other bear crawls around oak. Flapjack and rinse and repeat x3

From “Bluff Point Trail Sign” jail break until end of trail.

11s on the steep single track trail (Let’s call it the “body dump” from now on) with squats at the bottom and BBsit ups at the top.

Run back to AO, fall to the ground and die.

Mary: No time for Mary

Numberama: 5

Namerama:

Pledge and COT

Announcements: GRT and L this weekend, ending point is Frothy Beard for GRT

Devo: Today was YHC’s 1 year F3 anniversary Q. From the get go I sucked a lot of wind but I decided the best thing to do was to just keep posting. So my take home message to you is JUST KEEP POSTING! Also if you have not taken the time to read or reread Freed To Lead I recommend that you do.

Moleskin: This week YHC had made some serious diet changes, mainly cutting out a lot of processed food and increasing whole foods. What that equated to for YHC was a low carb diet. Now I had heard about the low carb flu where your athletic performance tanks along with a few other symptoms like headaches, tiredness, and irritability, but honestly I was skeptical. Let me tell you, THAT SHIT IS REAL. I hit a wall in Wednesday’s BC, a smaller one on Friday, and a pretty big one on this BC. It took a lot just to make it through and though I don’t like to lead from behind, there was not much choice on this one. The Body Dump Hill kicked my ass but I pledged to return to it, so stay tuned…

Welcome Hot Tub former AO Q of the Sandlot in NE Columbia. He is new to Summerville with his new job as fitness Guru for Boeing. Dude ran before the BC and then crushed it. Watch out for this one fellas. T-claps to the Respect crew (BTB & MD), who instill both admiration and exasperation. I’ve been chasing these guys around for a year, not sure I’ll ever catch them. Maybe when I’m 50. Ramrod kicked ass on the run back to the AO which is a good thing because we were far away and way past the fireman’s carry zone. Than guy just kept pushing. Good work men.

The Cardiac- Bedrock’s Monthly Endurance Test

When: 20170718
QIC: Splinter
The PAX: Sven, Cavalier, Fish N Chips, Stalker, Waldo, City Slicker, Sakrete, Chowda, Show Me, Prius (RESPECT), Yo Adrian (RESPECT), Defib, Phi-Ona, Penny, Serena, Chum, Splinter

2017-07-18 by Chum Leave a Comment

Weather: The Usual Cardiac kinda weather, WET and Muggy

Warm Up:

SSH 25 IC

TTT 20 IC

LBAC 20 IC (10 each way)

The Thang:

The Cardiac

Merkins-5

Squats-10

Wide Merkins-15

LBC’s-20

Burppees-10

Once complete above reps run down to street light on right and return. Rinse and Repeat until time expires

Sven-8

Cavalier-7

Fish & Chips-7

Stalker-14

Waldo-9

City Slicker-10

Sakrete-8

Chowdah-9

Show Me-12

Prius (RESPECT)-9

Yo-Adrien (RESPECT)-12

De Fib-10

Phi-Ona-7

Penny-6

Serena-Lost Count

Chum-10

Splinter-11

Numberama-17

Nameorama

Announcements

Pledge

BOM

Devo: Be sure to put down the wordly things and spend the quality time with others. Kids spell “LOVE”=TIME

As we all get caught up in our busy schedules it’s easy to get side tracked in thinking someone knows or feels our love or care for them, slow down and show them, spend time with them.

Moleskin:

It never fails, when we run the Cardiac it is either raining or just finished, so if you like to shower once a month be sure to mark it on your calendar for next month. All men pushed themselves through the extra thick humidity and in return are getting stronger and faster. When you have Chowdah, Sakcrete, and Fish &Chips at one AO theres never a quiet moment. Thanks for the mumble chatter men.

Off campus log circuit

When: 20170718
QIC: Humpday
The PAX: Wingman, Urkel, Cowbell, Dutchess, Boucher, Redo, McFly, Hacker, Wiper, Futurama, Saget, Stringbean, TKO

2017-07-18 by Humpday Leave a Comment

It was Moist

The air was heavy with moistness and the expectations of the morning were high. YHC wanted to bring a little idea of what a GORUCK event was like as I was inspired by the Charleston GORUCK event last weekend. Nothing would be more appropriate than a laying down the wood… with logs.

Warmup: 25 side straddle hop IC, 25 merkins, 25 squats

After the warmup we went to the wall to pickup a log, even number so we crossed The Ditch and moved off campus. We passed the little playground and headed toward the Dunkin Donuts. We were to suffer as the golden cakey smell of cancer swirled in our nostrils. I meant to take pain and suffering to a whole different level, lol.

Thang: 11’s, star jumps on one side and burpees on the other. There was about 50 yards difference between the two. I heard a couple guys say this was going to be easy, but by round 3, everyone was suffering rightly. If you thought I was being too hard with the smell of fried dough, I really didn’t smell any donuts. We rounded off the end, by circling around the six and made sure we all finished strong. Grabbed up our logs, and headed back. We had one casualty, not by traffic though, I made sure everyone was being safe, there was a simple slip and fall. Hacker, many will speak of your courage and sacrifice and tell your story well. Make sure you use bactine and a clean bandage.

We dropped our logs and planked around the flags. Here I think every one of the pax was bitten at least once by the fire ants. Although they were a formidable foe, we held strong and defeated the covert enemy.

Numbers 15, very well done, Nameorama, Pledge and announcements. We are doing our monthly bread breaking at TJ’s this thursday at 6:30. I hope you all can make it.

TKO stepped up and did the devo, about giving the lord your best, and not your second best.

All around the men stood strong and got a taste of the good living log beat down. I hope we can get a few more GORUCKers in the end. Tclaps to Stringbean for representing The Ditch and standing strong for a Tough/Light over the weekend, strong example to us all brother.

Woah woah woah, there are bricks stored at the garage?

When: 20170718
QIC: Floppy
The PAX: Old Flame (respect), Hollywood, Al Bundy, Matlock, Recount, Patches, Flo, Beuller, 50/50, Floppy

2017-07-18 by Floppy Leave a Comment

Conditions: 78. It may have been humid.

Warm-up: Run to the garage

The Thang: Split into two teams and everyone gets 2 bricks. One team had a base in the garage basement; the other team had a base at the top. The goal was to collect bricks, and either return them to your base, or put them in the other team’s base. The objective wasn’t great. However, during the run we discussed other ways to make this make more sense. We’ll do those in the future.

Moleskin: YHC was tired at Seismic, so running the garage wasn’t something to really look forward to, but we did it. The idea to use the bricks and do a little up and down in the garage was on the fringes of my mind, but the abstract logistics escaped me. The lack of oxygen to my brain didn’t help either. It’s like when my M spells words so the kids don’t know what we’re saying. I can’t air spell so I don’t know what we’re saying either. Overall, the pax enjoyed the task, the competition, and the mental change up to running the garage. We’ll try that one again another day…sometime before the BRR. You’ve been warned.

Quote of the Day: “Woah, there are bricks behind those bushes?” -Some poor soul.

My Cousin brought Too Much Cannoli!

When: 20170718
QIC: Hot Spot
The PAX: SINGLET, COUSIN, TOO MUCH, PRETZEL, CANNOLI, BOB THE BUILDER, RAM ROD, FLO, FLOPPY, AL BUNDY, OLD FLAME, RECOUNT, FNA, FANNY PACK, BEE WAX, IN BOARD, OSH KOSH, RO RO, HIGH STICK, HOT SPOT

2017-07-18 by Hotspot Leave a Comment

CONDITIONS: 80 AND HUMID

COUNT: PAX

THE THANG:

WARM UP AT COP: 20 DON QUIXOTE IC, 25 SIDE STRADDLE HOP IC

MOSY TO HORSESHOE PITS AND REFORM

5-4-3-2-1 – GO

50 LBC

40 2CT FLUTTER KICKS

30 DEEP AIR SQUATS

20 MERKINS – PAX CHOICE

10 BURPEES

1/8 MILE LOOP AROUND COURTS

RINSE AND REPEAT – AMRAP UNTIL TIME EXPIRES.

FORM AND RETURN TO COT

COT: COUNT OFF, NAMORAMA, ANNOUCEMENTS, PLEDGE OF ALLEGIANCE, BALL OF MAN.

DEVO: COUSIN

MOLESKINS: MAJOR T-CLAPS FOR ALL WHO CAME AND GOT THEIR ASSES KICKED AT 0500! SPECIAL THANKS TO CANNOLI, COUSIN, AND TOO MUCH – FACES I HAVE NOT SEEN IN A WHILE. HATS OFF TO PRETZEL FOR BEING A GREAT BATTLE BUDDY THIS MORNING. AND DOUBLE MAJOR T CLAPS TO RAM ROD WHO CONTINUES TO DO THE WORK! HE IS PUSHING HARD AND NEVER QUITTING! WELL DONE MEN!

RACING THE CLOCK AT THE DITCH

When: 20170708
QIC: Major Dad
The PAX: Boucher, TKO, Humpday, Ophelia, McFly, Futurama, Wiper

2017-07-17 by Major Dad Leave a Comment

Boucher, TKO, Hump Day, Ophelia, MacFly, Futurama, Wiper

Temperature was in the mid 70s, humidity was about 300% and the AO was soggy.

COP – “Bubbles Special” – All men sounded off with their F3 name prior to commencing so their brothers would know who had fought the FOO and joined them in the gloom. SSH x 10, TTH, x 10, DQ x

THANG – Body Builder X 25 in cadence. Best effort to cones and back checking clock for time as each Pax finishes. Pax paired w closest times for remainder of BC. All exercises done in cadence. Squats, hand release merkins x 20, flutter kicks x 15. Pax run around cone with partner again and must be within 5 seconds of original time. Burpees X 5 in cadence for those who do not make the time hack. X and O, Accountability merkins x 3 sets, Seal jacks x 20, Pax run around cone with partner again and must be within 10 seconds of original time. Burpees X 5 in cadence for those who do not make the time hack. Arm circles, Seal jacks, Flutter kicks.

Mary – N/A

Count, Name, Announce, Pledge, Pray

Moleskin – Humble day for YHC, thought I was going to fall outa few times. Did YHC mention the humidity; got to love the low country! A basic exercise, run exercise BC. As the COP was formed, YHC mentioned in his younger more immature days as a Q, he would often start a BC with Burpees just to ensure the pax were hmmmm “properly warmed up”, he has now matured beyond this and no longer finds it necessary. Now YHC prefers to start with Body Builders. By having a partner and a clock measuring results, the Pax seemed to push themselves outside of their comfort zone. The Q is merely a facilitator of one doing what it takes to make themselves better. The men of The Ditch pushed themselves to get better today. The clock does not know or care who you are.

JULY INFERNO

When: 20170717
QIC: Major Dad
The PAX: Bob The Builder (Respect), Picasso, High Stick, Cold Cut, Ramrod, City Slicker

2017-07-17 by Major Dad Leave a Comment

Temperature was in the lower 70s with light rain. The AO was very soggy.

COP – YHC verbally briefed the Pax through each stage of the Inferno, demonstrated each stage and had each Pax demonstrate the exercise. Mosey around farm house.

THANG – The Inferno = Burpees, Pull-ups, WWW1Situps, Jump Squats, CDD, Monkey humpers, American Hammers, Mountain climbers, Flutter kicks, run around farm house. Start at 20 of each exercise, drop reps by 1 for each lap between stations alternate bear crawl, crab walk, lunge walk. For Ruckers, the starting number is 10, all else remains the same. Time limit of 35 minutes.

Mary – N/A

Count, Name, Announce, Pledge

Moleskin – Great push by all of the men who fought the FOO as well as fought the Inferno this morning. Welcome to the Inferno RamRod.

Here are the numbers for The Inferno today. Set a goal and go get it!!!

Number beside your name is score from today.

High Stick 2.8 Cold Cut 2.7 RamRod 2.0 City Slicker 3.1 Major Dad 3.2

Bob The Builder (Respect) 2.8 Ruck Picasso 2.7 Ruck

Winter is not coming… anytime soon

When: 20170717
QIC: Humpday
The PAX: Snowden, McFly, Splinter, Repo, Dutchess, Cowbell, Honey Boo Boo

2017-07-17 by Humpday Leave a Comment

Climate: hot and muggy, no signs of winter… ever.

We made sure everyone had adequate safety gear prior to stepping off and we chose a faster group to run around 8:30-9 minute pace, and a slower group roughly around 10 min. I was heading up the slower group and Snowden was the faster.

We stayed to our loop which goes by the Ditch at the Casey Center and back to the trail by 52. The slower group finished the 3.8 mi right at 45 min. I feel liked I talked too much, I rarely talk while running but with a couple of newer guys I wanted to give favorable info about F3. I originally intended on having an in depth discussion about the Game of Thrones season premier last night, but no one is that into GOT as much as I am.

Regardless it was a good time and I really enjoyed getting to know these guys. I look forward to doing it again. I find sharing the benefits of F3 to be more and more fulfilling.

Welcome to Seismic. Meet my friend Dora

When: 20170713
QIC: Flo
The PAX: Adjustment (R), KY, Stalker, Singlet, Fanny Pack, Pretzel, Al Bundy

2017-07-16 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: 74 Degrees

FNGs: None

COP: SSH x 20 IC, Imperial Walkers x 15 IC, LBAC x 10 IC (forward and backwards), Big Arm Circles x 10 IC (forward and backwards)

The Thang:

Mosey around the Seismic and Fault Line AOs

Pull-Up x 5

Merkin x 20

Pull-Up x 5

Partner up and mosey to cage. One partner get a block, the other get two bricks. Line up on the fence line.

One partner does the exercises while the other partner Cusacks the remaining coupon(s) to the end of the of the field and back. Partners then swap and continue the routine.

American Hammers w/the bricks x 100 IC

Squats w/the block x 200

Chest Press w/the block x 300

Mosey around Faultline and Seismic AOs.

Mary: Makhtar N’Diaye, LBCs x 20, Chill Cut, Pickle Pounders x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC shared about some transitions and challenges at work. They are bound to come at some point in your career. When faces with new challenges, embrace them. While tey may be difficult in the short-term, they make us better in our profession in the long run.

Moleskin: Fresh grass clippings certainly add a bit of goodness to a workout at the armory. There is nothing quite like having grass clippings and other yard debris all over yourself when you head home. YHC was still pulling a bit of trash off after a shower. The PAX pushed through a tough Dora. Our arms were toast! The PAX seemed to like the Mary as well, which always makes this Q feel I did my job. Well done fellas, and thanks to my pertner Al Bundy for the push!