Intro: This is Century’s Birthday Q and also his 3’rd official Q.  One step closer to becoming a certified non-professional Q.  haha.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Extremely hot and humid

COP: Thru the Tunnel Side Straddle hop Arm Circles Imperial walker

Everyone grab a block and head back to the flag

All exercises will be 3 sets of 6 reps.  Some with a slow cadence up or down, some OQ and some in regular cadence. Listen for Q command.

Curls

Press

Carolina DD

Flutter kicks

Dammit’s

Running drills High knee Jog lap

Curls

Press

Merkins

Flutter Kicks

LBCs

Running Drills Butt kickers

Lung strides

Jog laps between drills

Stretching drills for the last 10 min

Namerama, Numberama, Announcements, Pledge, Prayer

Devo F3 – the three f’s meaning and order. Similar to my Martial Arts 3 O’s Open Arms, Open Mind, Open Heart

Written by MasterLoad

Intro:    Blue Grass decided he needed to bring the thunder on his first Q.  He made sure to keep us moving the whole 45 minutes.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Hot and Humid

COP: TTT x 15 IC, LBAC x 15 IC (each direction), SSH x 15 IC

The Thang:

Start at flag with block and do 5 Curls for the Girls OQ.

Leave block and run to next corner of Tennis Court do 5 Squats OYO

Run to next corner of tennis court and do 5 merkins OYO

run to pavilion by flag and do 5 step-ups each leg, then 5 tricep dips OYO

Run full lap around from pavilion around tennis court and plank up at flag until 6 is in.

Repeat increasing by 5 each lap until number of reps equal 20.

Repeat going back down from 20. (we only made back down to the 15 reps before time was close to being up)

Mary:

Starting with pax on Qs left and going CCW, call an ab rep and Q it for a total of 20 reps (OQ or IC, pax choice)

Stow blocks

Numberama, Namerama, Announcements, Pledge, Prayer Request

Moleskin: It was nice to see Johnny 5 back out there and as per his normal, he jumped right in and coached the VQ to help make sure he was comfortable with the commands and the method.  Great first Q by Blue Grass and look forward to more from him.  Bellator and YHC have decided that Mother Board (Mobo) should be renamed MoFo.  This MoFo kept making horrible comment to the Q to try and make this harder than it needs to be.  (i.e…more burpees or add burpees, keep going up in reps instead of going down after 20 etc…)  Just kidding about the name change (kinda), but it just goes to show how much he likes to push us to be better.

Intro:  Seriously did not realize that today wasn’t on the calendar, so of course no Q for tonight.  As we got in the truck, I asked the 2.0s, “Who has a terrible idea?”.  They all thought they did, so I combined their thoughts and the result is the workout below.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Hot and humidCold, not too bad though

COP: SSH x 10 IC, TTT x 10 IC, LBAC x 10 (each direction)

The Thang:  Grab block and complete:

Curls for the Girls x 20 OQ

OHP x 20 OQ

Bent over Rows x 20 OQ

Next split up into teams run to Jingles Hill where there are tires waiting to be flipped.  One everyone arrived the contest was to flip tires up Jingles Hill the fastest, the winning team would then get to deicide 2 exercises on the up and down to complete at the parking garage.

Run to parking garage and do the following:

On first floor 10 Merkins OQ

Second floor 20 WWI sit-ups OQ

Third floor 30 Monkey Humpers IC (Winning team choice)

Fifth floor 40 second walk squat (count to 40 in cadence) (Winning team choice)

Run over to stars near elevator and do 40 LBCs IC (Winning team choice)

Next floor down do 30 Carolina Dry Docks OQ

Next floor down do 20 Flutter kicks IC

Bottom floor do 10 Don Quihote’s IC (Winning team choice)

Run back to Doty park and stow block

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Planned too much to get in on this workout, we ended up a few minutes late on this one.  Will work on that and make sure to respect pax time.

Intro: YHC’s 2.0s like to make jokes about what we may do at the next workout.  This one comes straight from their idea (at least using all three coupons was there idea).

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: mid 80’s

COP: SSH x 10 IC, TTT x 10 IC, LBACs x 10 IC

The Thang:

Start at the tennis court corner by the flag.  Do 10 Burpees, flip tire and run to next corner of tennis court.

Here, do 15 Merkins, pick up log and run/walk to next corner.

Here do 20 flutters IC, if you did not pick up the log at last corner (because all were gone) pick up now and go to next corner.

Here do 25 Curls OQ and run back to wherever the tire is, stopping at first corner to do burpees.

Start over and keep going till everyone has finished 5 laps.

Once complete, pair up for a short DORA Grab Block from corner.

100 WWI situps OQ

150 OHP OQ (all Pax only made it to this exercise set)

200 Lunges

While exercising other partner will flip tire and carry log to at least two corners of tennis court.

Mary: No time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:

Intro:   Same challenge every month.  Start at 15 reps for each exercise below and drop by 1 every lap.  45 minutes, all gas no stop.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: 90 degrees.  Someone forgot to turn on the ac.

The Thang:  The Incinerator

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

Schrute – 5.0

Pretzel – 8.3

Tinder – 9.4

Splinter – 6.2

Blue Grass – 5.0

Chedda – 6.4

Stalker – 6.3

Smokey – 5.2

Fish n’ Chips – 4.2

Milton – 7.2

Microwave – 8.2

Century – 6.0

Motherboard – 8.3

Space Balls – 4.5

Bellator – 9.3

Creeper – 5.0

Wing Nut – 4.4

MasterLoad – 5.4

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Intro:  YHC loves the daylight savings time.  Now that its light again we can explore so much more of the area.  “There is so much room for activities” –Step Brothers

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: About 70 degrees

COP: TTT x 10 IC, LBAC x 15 (each direction)

The Thang:  Partner up and grab a log together.  Lug log down to stop sign at the end of the street.  Do the following with your partner and your favorite log:

20 Up and Overs IC, 20 Merkins OQ, 20 Chest press OQ, 20 Flutter kicks with log

Grab log (don’t forget partner) go to next stop sign up the street.  Cusack log as long as you can.  At next corner do the following:

20 OHP OQ, 20 Merkins OQ, 20 WWI OQ (both people go up and down at the same time holding the log), 20 Squats with the log OQ

Grab partner (don’t forget your log) Cusack log to first driveway of community center, then carry in any fashion to next stop sign at the corner.  At corner do the following:

20 Up and Overs IC, 20 Chest Press OQ, 20 Flutter Kicks IC, 20 Sqauts OQ

One more corner, carry log any way you and the partner want.  At next corner:

20 OHP OQ, 20 Merkins OQ, 20 WWI OQ, 20 Squats OQ

Carry log back to shack and stow.

Run small lap after stowing log.

Mary: just enough time for American Hammers x 20 IC

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:  After completing this YHC realized that this is the second Q in a row that YHC has smoked the shoulders.  Will have to lay off of them and work core and legs next time.  Great push the pax that were there.

Intro:   Same challenge every month.  45 minutes, all gas no stop.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Mild and not too humid

The Thang:  The Incinerator.  Start at 15 reps for each exercise below and drop by 1 every lap.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

Pax

Chedda – 7.6

Stool – 7.2

Century – 6.1

Bellator – 9.2

Microwave – 9.2

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Intro:  YHC had to do a little prework for this one and one of my 2.0s helped as well.  We positioned 8 blocks at Jingles Hill.  YHC always likes the pyramid style workout, just wanted to do it at the hill this time.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Starting to warm up a bit (85ish)

COP: TTT x 10 IC, SSH x 15 IC, LBAC x 10 (each direction)

The Thang:  Take a mosey on down to Jingles Hill.  Start at the bottom of the hill with 10 reps each exercise.  Cusak up the hill and increase all exercise by 5.  Cusak back down the hill and repeat until half the time is gone then go back down the pyramid.  Mosey back to flag to finish.

Curls for the Girls

OHP

WWI

Bent over Rows

Squats

Rounds completed were 10-15-20-20-15-10-5

Mary: No time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:  YHC had a good time with this one and enjoyed the little bit of mumble chatter today.  Doing hard things together is what grows bonds and brings us back together.  Tonight’s beatdown was definitely hard.  Not so much the exercises but Cusak’ing that dang block up and down the hill…that was rough.