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The Creek Runs and Rucks For Speed

  • When: 20170703
  • QIC: Snowden
  • The PAX: Humpday, Stringbean, Snowden, What!?, McFly, Splinter


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Preamble:  The Creek is F3 Summerville/Goose Creek’s Monday Wednesday Group Run AO.  We meet at Goose Creek City Hall at 0500.  Get out here and get you some of them sweet, sweet miles!

Where we meet.

Conditions: July, hot and humid.

FNGs: None.

COP:  Stretch it out and listen up.  I got a plan.

The Thang:

YHC has been hurting a little bit lately (yeah yeah, I know, I sound like a dadgum whiny baby….  no more of that).  So I thought to myself, “Snowden, you’ve got a ruck.  You’re pounding yourself with this running while you’re trying to recover, why not change it up and put on that ruck? it’s not just a laptop bag…  Nothing like a little extra weight on your back to encourage the healing process, AND you’ve got a couple guys out there who are consistent posters who get out and put miles in at your AO, why would you NOT want to put in some work alongside these men!?”

I have lengthy internal dialogs.  I even bore myself.

So I put a little ruck vs run challenge together.

Rucks, follow path A.  A 1.4 mile out and back for a total of 2.8 miles.

Runners, follow path B.  A roughly 3.75 mile loop that returns to the AO.

Everyone in your group must finish together.  Don’t dilly-dally, get it done!

What?!?, McFly and Splinter took off in the run group.  I figured all three of them were pretty decent runners and it was pretty likely they’d average in the 8’s which meant we’d have to finish our 2.8 in around 35 minutes to have a shot.  Brisk pace for a ruck… like 12.5 min/miles.  That was probably a little too aggressive.  Because the rucks got passed with about 2/3 of a mile left to go.  Maybe I’ll make the runners do an extra half mile lap around the AO next time.  Yeah……   Nevertheless our ruck group averaged in the 13’s and we would’ve won if not for those speedy kids and their fancy running shoes.

The runners went for an extra lap while us ruckers moseyed back.  We did a good amount of shuffling to keep up and it wore me out.  YHC had a 20lb plate on his back.  Stringbean and Humpday had 30lbs.  I don’t ruck much, and it wore me out.  I respect the training these guys put in.  Not to mention the 10 miles Stringbean did a couple nights ago.

Pledge and COT.  Prayers spoken.

Devo:  On the importance of hard work and the limits of where raw talent will take you.  There are plenty of cases of people that coulda been this or that and never live up to their potential.  Hard work is the great equalizer and we can’t work hard at everything.  Choose wisely.

Moleskin:   Q’ing a run group when you can’t run forces a little creativity.  I’m grateful for the guys who come out and ruck consistently.  I appreciate the opportunity to put in some hard work in a different way.  I’ll tell you what, I have NEVER been that tired after a run.  I dozed off in my car when I got to work.  That’s a beatdown of a different type!

George Washington’s Secret 11

  • When: 20170704
  • QIC: Hot Spot
  • The PAX: Goose, Jingles, Old Flame, Recount, Belding, FNG - RNG, Muscadine, Ram Rod, Chowda, Adjustment, Hot Spot


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Conditions 84 degrees and jungle humid!

Count – 11 pax – with 1 FNG for Asheville.

The  Thang:

Modified Murph: 1/2 mile run; 100 pullup, 200 merkins, 300 squats; 1/2 mile run.

COT: Count, namorama, announcementss, Pledge of Allegiance, BOM – led by Goose.

Devo: Hot Spot

Moleskins: T-claps to all the non-vag bags who posted!  The Murph is never fun but it gets you stronger.  T-claps to Recount for winning the Tomahawk challenge at Seismic last month – Awarded by Goose this morning.

Shout out to my boy Dr. Izumi Tabata

  • When: 20170701
  • QIC: Boucher
  • The PAX: Futurama, Wiper, Humpday, Hairball (Respect), TKO, Snowden, Pretzel, Bubble Head (Respect), Septic, One Bar, Saget, Sakrete, and Boucher.


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CONDITIONS: 80 DEGREES AND HUMID

COUNT: 13 PAX

WARM UP AT COP: 25 SSH IC; 10 Imperial Walkers IC; 10 Hillbilly Dancers IC; 15 Through the Tunnel IC; 15 Squats ON Q

THE THANG:

Tabata is a High Intensity Interval Training (HIIT) created by Dr. Tabata at the National Institute of Sports and Fitness in Japan.  PAX performed the following exercises for 20 seconds of Work followed by 10 seconds of Rest for 8 rounds per exercise:

-MERKINS

-SITUPS

-SQUATS

-OVERHEAD BLOCK PRESS

-CURLS

-BURPEES

*Run a lap around the Tennis Courts between each round*

 

Stow blocks and return to COT for 4 minutes of Mary.

COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, AND BOM.

DEVO: Boucher – Titus 2 : As leaders we need to embody the characteristics described in Titus 2.  We need to seek out mentors who display these traits and we need to also look for younger men to mentor in a Christ-like fashion.

Chasing Usain Bolt through a deck of cards

  • When: 20170630
  • QIC: Sugar Mountain
  • The PAX: Recount, Peg, Speedo, Cork, Canadian Bacon


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

Conditions: Hot and Humid, but the pool was nice

FNGs: any FNGs

COP:  8 links free style

The Thang:

As we have never tried this before I was a little concerned how it would work out, but after my shoulders where on fire.

The deck of cards: Hearts = 1 link sprint, 1 link recover, 1 link 3/4, 1 link recover

Spades = Card # (face cards = 10) = amount of wall merkins

Diamonds = 1 link sprint, 1 link recover

Clubs = Card # ( face cards = 10) = leg lifts in the water

Mary: replace with mary

Numberama: 7 pax

Namerama: Recount, Peg, Speedo, Cork, Canadian Bacon

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   Great push by all on this experiment with cards in the pool.

The Pearl Necklace Broke

  • When: 20170701
  • QIC: Hot Spot
  • The PAX: Splinter, Blah-Blah, Fish N Chips, Hot Spot


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CONDITIONS: 80 DEGREES AND HUMID

COUNT: 4 PAX – THANKS BLAH-BLAH FOR VISITING FROM LEXINGTON

THE THANG:

WARM UP AT COP: 25 SSH IC; 25 IMPERIAL WALKER IC; 25 THROUGH THE TUNNEL IC

MOSY TO STORAGE AND EACH PAX GRABS ONE BLOCK AND TWO BRICKS.

ALL PEARLS COMPLETED AT SAME POINT FOLLOWED BY A RUN OUT AND BACK.

FIRST PEARL: 25 MERKINS, 15 BLOCK PRESS, 25 INCLINE MERKINS, 15 BLOCK PRESS,  25 DECLINE MERKINS, 15 BLOCK PRESS

1/2 MILE FUN RUN WITH BRICKS IN TWO

SECOND PEARL: 50 BLOCK SQUATS, 50 BLOCK LUNGES (25 EACH LEG), 50 BLOCK CALF RAISES

1/2 MILE FUN RUN WITH BRICKS IN  TOW

THIRD PEARL: 50 BLOCK CURLS, 50 OVERHEAD BLOCK TRICEP EXTENSIONS, 25 LATERAL ARM RAISES WITH BRICKS, 25 ANTERIOR ARM RAISES WITH BRICKS

1/2 MILE FUN RUN WITH BRICKS IN TOW

FOURTH PEARL: 50 4CT FLUTTER KICKS WITH BLOCK ABOVE CHEST, 50 LBC WITH BRICKS ON CHEST, 25 WW1 SIT UPS WITH BRICKS IN HAND

1/2 MILE FUN RUN WITH BRICKS IN TOW

RETURN GEAR TO STORAGE AREA AND FROM UP AT COT

COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, AND BOM.

DEVO: HOT SPOT – FROM BOOK OF RUTH – SELF SACRIFICE AND GODS UNKNOWN PLAN FOR US

Are you my father???

  • When: 20170630
  • QIC: City Slicker
  • The PAX: High Stick, Johnny 5, Cold Cut, AC/DC, Stoner, Defib


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

The theme of the day was time. It is something so valuable and many times we don’t realize it. We sure did make the most of our time this morning. We started and ended on time while finishing everything on my weinke unlike my VQ. Another theme I was aiming for that you will see below is 30 for 30.

Conditions: 75 degrees with 99% humidity, felt like a sauna out there at 0500

FNGs: none

COP:  Through the Tunnel x 15 IC, Imperial Walkers x 10 IC, ATM’s (I promise it’s not what you are thinking! We did have some jokes about it though..) (Alternating Shoulder Taps x 15 each side OYO, Tempo Merkins (down 1-3, up 4) x 10 OYO, Fast Merkins x 10 OYO), Annie x 15 forward each arm, x 10 reverse each arm

The Thang:

  • PAX form 1 line behind YHC and Indian Run around the farmhouse to the pile of blocks.
  • Each PAX grabs a block and Q-Sack back to the flag.
  • Genuines with block x 10 on Q.
  • Blockies x 10 OYO.
  • Curls for the Girls into Overhead Press with block x 10 IC.
  • Tempo Tricep Extensions with block (down 1-3, up 4) x 10 IC.
  • PAX leave blocks around flag and head to the picnic tables. PAx needed to re-arrange them a little to setup for the next few exercises.
  • Merkins with hands and feet on the bench x 20 OYO.
  • Step-Ups x 10 each leg OYO.
  • Tricep Dips x 20 OYO.
  • Pull-Ups x 20 OYO.
  • Do you see the theme developing here?
  • PAX head back to the flag and circle up with block.
  • Block Squats x 30 on Q.
  • Chest Press with block x 30 on Q.
  • Lawnmowers with block x 15 each side OYO.
  • These have been named the “Bullshit” by Cold Cut. No one knew the name, but we did them for the Hurricane so I will refer to them in the future as “Bullshit”
    • Curls for the Girls
      • 0-90 degrees x 10 on Q.
      • 90-180 degrees x 10 on Q.
      • 0-180 degrees x 10 on Q.
  • PAX form a line and Indian Run around the farmhouse, but make a quick detour and instead of heading back to the flag, head towards Cold Cut’s house. Before we could get there, we made a sharp right. After that right, we formed in one line and dropped the Indian Run. Headed back to the flag.
  • PAX stowed blocks by Q-Sacking them.
  • PAX mosey back to the flag for Mary.

Mary:

  • Seal Sit-Ups x 15 on Q (formed 1 line).
  • E2K x 15 each side OYO.
  • LBFC’s (Little Baby Flutter Cruches) x 15 OYO. Since this was the first time any of us had done this, we realized that the best way to do it is to flutter kick IC and then crunch. The count was not on the flutter kick but on the crunch).
  • Makhtar N’Diayes x 15 IC.

Numberama

Namerama

Pledge and COT

Announcements:

  • Firecracker 4K is at The Ponds on Saturday at 0700. Trying to drum up some more involvement for F3 from the community. You will partner up and while your partner runs the 4K, you will be doing PT and will switch when they get done.
  • There may be a possible convergence on the 4th, but as of now nothing official. Keep an eye on the Facebook page.
  • A bunch of guys are doing the Rule/Protect The Galaxy Virtual 5k/10k on Saturday and Sunday. Ma Bell posted the details on the Facebook page if you want to sign up.

Prayer requests: Defib’s family, YHC’s wife who is due with our first baby any day now

Devo: “Who of you by worrying can add a single hour to his life? Since you cannot do this very little thing, why do you worry about the rest?” Luke 12:25-26

  • By wasting time worrying about something, we are losing valuable time that we can be productive doing something else.
  • By worrying, we are also expressing our lack of faith in the Lord’s ability to guide us down the right path.
  • I have to tell you, this is exactly my life right now. The waiting and worrying game is a struggle and the only thing that has been on my mind the past few weeks.
  • This also spoke to Defib with what he has going on that he asked for prayers for.
  • Key thing, time is valuable and use it wisely because we will never get it back!

Moleskin:   It was a rather comical morning at Tectonic. It started with the mumble chatter when I called ATM’s and worked it’s way through the whole workout. Stoner was very upset when the bathroom was locked and had to leave promptly right after prayer to take care of business. After everything was wrapped up, Defib told one of my favorite jokes that may happen to me in the next few days. If you want to know the joke let me know. All PAX had some good laughs this morning, furthering the 2nd F out at Tectonic. All in all, all 3 F’s were covered during this morning’s workout and to me that is a success! Great work to all PAX that were there.

Seven for Seven Mary Three

  • When: 20170627
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Peaches, Ramrod, OshKosh, KY, Al Bundy


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

Conditions: 84 degrees and humid

FNGs: 0

COP:  25 SSH IC, 20 THROUGH THE TUNNEL IC, 20 BIG ARM CIRCLES IC

The Thang:

Mosy to cage: One block and two bricks per pax and mosy to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 25 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with block, 7 calf raises with block, 7 lunges on each leg with block, 20 flutter kicks with block aboue chest, run lap around pits with bricks. R and R 3X total

Round three – 7 block curls, 7 block overhead press, 7 kettle bells with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Gather gear and shoulder. Forced march around AO and return to cage to drop gear. Mosy back to COT.

Mary: No time for Mary

Numberama: 7

Namerama: Al Bundy, Fanny Pack, Hot Spot, KY, Osh Kosh, Peaches, Ramrod

Pledge and COT

Announcements:

Devo: Book of Ruth: self sacrifice to serve God’s purpose in our lives.

Moleskin:  

When the TOTS is actually a log

  • When: 20170620
  • QIC: Stalker
  • The PAX: Old Flame (respect), Hot Spot (respect), Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB (respect)


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

Conditions: warm and humid

FNGs: Ramrod, aka Steven English

COP:  arm circles, outcast merkins x10, flutter kicks x20

The Thang: Grab a battle buddy. Man #1 grab a log, man #2 grab a block and line-up on opposite ends of the AO for some 7’s. Man #1 will do 6 squats with the log, then bear crawl while rolling the log to the middle of the AO . Man #2 will do 6 COTS (curls, OHP, tri extensions), then do burpee broad jumps to the middle of the AO. Meeting at the middle, man #1 will continue across the AO doing burpee broad jumps, while man#2 continues across the AO rolling the log. On opposite ends, do 1 squat/COT. Continue switching ends, reducing and adding 1 rep each time.

Once the six is in, form-up on the road for a parade of blocks and logs around the block. At corner #1, do 20 merkins, then man #1 sprints to the next corner, while man #2 carries both the log and the block. Once at the next corner, man #1 can return to help his battle buddy carry the coupons. At corner #2, do 15 merkins. At corner #3, do 10 merkins.

Stow coupons.

Mary: No time for Mary

Numberama: 16

Namerama: Old Flame, Hot Spot, Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB, Stalker

Pledge and COT

Announcements:

Devo: “An organization moves at the speed of trust.” To be effective, bosses and subordinates need to be able to trust each other. Bosses need to know that assigned tasks are completed by those reporting to them. Employees need to trust that the boss has their best interest and the company’s interest/mission in mind when assigning tasks. As a boss, your first concern is the well-being of your reports.

Moleskin:   Welcome FNG Ramrod, aka Steven English. Ramrod is a 20yr veteran of the Highway Patrol, married, no kids. Ramrod rocked a tough workout as his first post. FNA was unusually quiet this morning. Given the choice between talking and oxygen, he chose oxygen, but he rocked the workout to the finish. Congrats to City Slicker on receiving the F3 rock from High Stick and being recognized for his achievements and growing involvement in F3 leadership. City Slicker has his VQ at Accelerator this evening. It was good to see our Nantan doing work this morning and leading from the front. Revenge will be his come Saturday at The Hurricane. Good push by all.