Conditions: 80’s clear skies.

COP:

• Side straddle hops x20 IC
• Through the tunnel x10 IC
• Imperial Walkers x20 IC
• Little baby arm circles (LBAC) x15 IC (forward & backwards)
• Overhead clap x10 IC
• Merkins x10 OQ

The Thang:

The PAX ran to the shed to grab the blocks.

4 corners around the block

Mosy with block to Corner 1:

Hold plank – Pop quiz: in the correct order, what does F3 stand for? When the PAX answered correctly, we moved on to the next exercise. (Answer: Fitness, Fellowship, Faith)

• Curls for the girls, x20 OQ
• Squats with the block, x10 OQ
• Merkins, x10 OQ
• PAX choice

Mosy with block to Corner 2:

Hold a plank – Pop quiz: Fitness is the what that brings men out? Fellowship is the what that keeps the PAX together? Faith is the what that propels the mission into our community? When the PAX answered correctly, we moved on to the next exercise. (Answer: magnet / glue/ dynamite)

• Overhead press, x20 OQ
• Squats with the block, x10 OQ
• Merkins, x10 OQ
• PAX choice

Mosy with block to Corner 3:

Q sack in place – Pop quiz: what are F3’s 5 core principles? When the PAX answered correctly, we moved on to the next exercise. (Answer: All F3 workouts : 1. are free of charge; 2. are open to all men; 3. are held outdoors, rain or shine, heat or cold; 4. are led by men who participate in the workout in a rotating fashion, with no training or certification necessary; 5. end in a circle of trust).

• Lawn mowers, x15 left, x15 right, OQ
• Squats with the block, x10 OQ
• Merkins, x10 OQ
• PAX choice

Mosy with block to Corner 4:

Q sack in place – Pop quiz: what is F3’s credo? When the PAX answered correctly, we moved on to the next exercise. (Answer: Leave no man behind, but leave no man where you found him)

• Damnits, x10 OQ
• Squats with the block, x10 OQ
• Merkins, x10 OQ
• PAX choice

Run back to starting point at the Corner 1. Rinse and Repeat (got to second corner then ran into parking lot and around to the shed to stow the blocks).

Stow blocks. The PAX then played the exercise dice game for 10 minutes.

The PAX then mosied to the flag.

The PAX held legs at 6 inches, each HIM did 10 flutter kicks, one at a time.

Numberama: 10

Namearama: Placebo, Motherboard, Pretzel, Gypsy, Waldo, Hollywood, Century, Chief, Bucky (FNG), Three’s Company (QIC)

Pledge & COT: Complete

Devo: completely forgot to do the devo but I had one planned: the golden rule – “Do unto others as you would want them to do unto you.”

FNG: 1 – final choice was “Bucky”

Announcements: Charleston Memorial Stair Climb on Saturday, 6/18. Father’s Day convergence on the same day.

Q School: Gypsy and Century attended and are now officially Qs.

Moleskin:  The pop quizzes for the PAX was a good reminder and had everyone thinking. Some responses were quick and easy while others took some brainpower. Had a visitor from North Carolina (Chief) who was on business travel and decided to pay us a visit. Joined us for coffee afterward as well. Our FNG was named Bucky because he’s a Buccaneers fan and also looks like Tom Brady’s little brother. Coffeeteria followed at Coastal Coffee Roasters.

Conditions: 46-ish, clear skies.

COP:

• Side straddle hops x20 IC
• Don keyote x10 IC
• Through the tunnel x10 IC
• Imperial Walkers x20 IC
• Little baby arm circles (LBAC) x10 IC (forward & backwards)
• Marine Corps Merkins x10 IC

The Thang:

The PAX ran to shed grab to grab the blocks. In front of the shed:

• Curls for the girls, x30 OQ
• Merkins, x5 IC
• Jump squats, x20 OQ

Mosey to around the long lap to the front of the playground:

• Overhead press, x30 OQ
• Merkins, x5 IC
• Jump squats, x20 OQ

Mosey to the gazeebro:

• Damnits, x30 OQ
• Merkins, x5 OQ
• Jump squats, x20 OQ

Mosey to the flag:

• Tricep extensions, x20 OQ
• Merkins, x5 OQ
• Jump squats, x20 OQ

Mosey back to starting point in front of the shed:

Rinse and Repeat the Thang at each station except the 3rd exercise.  This was PAX choice, x3. End at starting point, then stow the blocks. 

In front of the shed, played a game of roll the doom die. Every HIM got a turn. The PAX then ran the long lap and met at the flag.

At the flag:

• While holding plank, each HIM did 5 spider-man merkins, one at a time
• While holding leg lift at 6 inches, each HIM did 25 flutter kicks, one at a time

Numberama: 9

Namearama: Peg, Placebo, Motherboard, Pretzel, Waldo, City Slicker, Century, Shrute, Three’s Company (QIC)

Pledge & COT: Complete

Devo: The only way to get better and improve your mental toughness is to do what sucks.

FNG: None

Announcements: Easter convergence at Doty Park on Saturday, 4/16, 0700. Charleston Bilingual Academy Workday, Saturday, 4/9.

Moleskin: BC was tough at first with the PAX including the Q out of breath on our first lap of exercises. Lightened it up by having a PAX choice but was still a good workout overall. Coffeeteria followed at Coastal Coffee Roasters.

Conditions: 60-ish, windy, no rain

The PAX met at the Summerville Downtown parking garage (instead of Faultline) since there was an 80% chance of thunderstorms. However, it was only windy and no thunderstorms were observed.

COP:

• Side straddle hops: x20 IC
• Don keyote: x10 IC
• Imperial walkers: x10 IC
• Little baby arm circles: x15 (forward & backwards) IC
• Overhead Clap: x10 IC
• Through the tunnel: x10 IC

The Thang:

• Merkins, x20 OQ
• jump squats, x20 OQ
• flutter kicks, x20 IC
• Freddie mercuries, x20 IC
• mountain climbers, x20 IC

Lunge walk to bottom of ramp, then bear crawl up the ramp.

Rinse and Repeat The Thang, x3 total.

The PAX then partnered up with a battle buddy. Q was the odd man out. One held a plank while the other two ran to the other end and did 10 burpees, ran back then switched. Then, same concept except this time one held an Al Gore (squat) while the other two ran to the other end and did 20 4-count hello dollies. Then, same concept except this time one held a leg lift at 6″ while the other two ran to the other end and did 20 squats, ran back and switched.

Lunge walk to bottom of ramp, then bear crawl up the ramp.

Rinse and repeat the “partner up”, x2 total.

The PAX then ran to the top of the parking garage and did a 10 count. The PAX then ran to the bottom of the garage and did another 10 count while chugging water.

The PAX then ran to the downtown square.

At the stage:

• incline Merkins, x20 IC (Marine Corps style push-ups)
• dips, x20 OQ

At the fountain:

• decline Merkins, x20 IC (Marine Corps style push-ups)
• dips, x20 OQ
• step ups, each leg, x20 OYO

At the tree:

• decline Merkins, x20 IC (Marine Corps style push-ups)
• dips, x20 OQ

The PAX then ran back to the parking garage to recover.

Numberama: 3

Namearama: Tinder, Mugsy, Three’s Company (QIC)

Pledge & COT: Complete

Devo: Do what sucks. That’s the only way you get better and improve your mental toughness. Don’t avoid the harder things. Face them.

FNG: None

Announcements: Make a public F3 post on social media and include the F3 Summerville public page and website and the QR code. St. Paul’s food distro was cancelled due to inclement weather. Easter convergence is happening on Saturday, April 16th.

Moleskin: Workout was really a burner. Q was out of breath calling cadence for The Thang. Woo! Several F3 HIM participated at Peyton’s race at Mount Pleasant that morning. Placebo and Repo showed up at cofeeteria, Coastal Coffee Roasters.

Conditions: 52-ish, clear skies. Shorts weather.

COP:

• Side straddle hops x20 IC
• Don keyote x10 IC
• Through the tunnel x10 IC
• Little baby arm circles (LBAC) x20 IC (forward & backwards)
• Merkins x20 OQ

The Thang:

The PAX grabbed the blocks and headed over to the front of the dirt parking lot. Paired up with a battle buddy (except the Q who was the odd man out) and did the following laps around the dirt parking lot for a game of catch up.

Lap 1: 10 burpees while battle buddy farmer carried, then battle buddy caught up and switched

Lap 2: 10 lawn mowers each arm with one block while battle buddy lunge walked, then battle buddy caught up and switched

Lap 3: 20 merkins while battle buddy overhead carried one block, then battle buddy caught up and switched

Rinse and repeat laps above.

Placed the blocks off the road and met by the Yield sign near the flag.

Battle buddy held leg lift at 6 inches while the other ran to the lamp post, did 10 burpees and ran back. Switch and repeat

Battle buddy held plank while the other ran to the lamp post to do 20 jump squats and ran back. Switch and repeat

The PAX stowed the blocks.

Mary:

Freddie mercuries, 20 IC

World war 1 sit-ups 20 OQ

Numberama: 5

Namearama: Pinstripe, Mayhem, Easy In, Swamp Fox, Three’s Company (QIC)

Pledge & COT: Complete

Devo: “We shouldn’t pray for an easy life but for the strength to get through a difficult one.” -Father Stu

FNG: None

Announcements: Saturday rotating convergence at Tectonic.

Moleskin: BC went well. Shoulders are sore. Lots of strength and cardio today 🙂

Conditions: 42-ish, clear skies.

COP:

• Side straddle hops x20 IC
• Don keyote x10 IC
• Through the tunnel x10 IC
• Imperial Walkers x20 IC
• Little baby arm circles (LBAC) x10 IC (forward & backwards)
• Marine Corps Merkins x10 IC
• Mountain Climbers x20 IC

The Thang:

The PAX ran one lap around the long loop and made their way to the shed to grab 2 bricks each. Circled up on grass by the shed and did LBAC x10 IC (forward & reverse) with the bricks.

The PAX then did an Indian run to Jingles’ Hill with the bricks. Objective was to not drop your arms.

At Jingles’ Hill, the PAX did 11’s. Started with 10 globe trotters (4-count) with bricks at the bottom of the hill. Ran backwards up the hill and did 1 Spider-Man (4-count). Continued with 11’s until time permitted.

The PAX made it’s way back to the flag but stopped at 2 street corners to do LBAC with the bricks, FW&BW. The PAX then circled up by the shed to do one last set of LBAC with the bricks, FW&BW.

The PAX stowed the bricks and made our way back to our starting point.

Mary: PAX held legs at 6 inches, then starting on Q’s left, x10 4-count flutter kicks one at a time. PAX then held a squat, starting on Q’s left, x10 squats, one at a time. PAX then held a plank and did 5 Spider-Man Merkins each, starting on Qs left

Numberama: 9

Namearama: Microwave, Placebo, Motherboard, Double Trouble, Pinstripe, Mugsy, Century, Shrute Three’s Company (QIC)

Pledge & COT: Complete

Devo: “We shouldn’t pray for an easy life but for the strength to get through a difficult one.” -Father Stu

FNG: None

Announcements: food distro at St Paul’s Anglican Church. FABRIC still going until Monday. See Fish if you still want to make a clothing donation. Continue posting backblasts

Moleskin: BC went well. Surprised to see 9 Him at the Faultline Saturday rotating convergence. Let’s keep it going. M&M showed up at the end of the workout during the announcements. Must’ve forgot that Saturdays are at 0600. We broke his balls over it but he joined us for coffee at Coastal afterward.

Weather: Clear and 34

Thang:

 

Each exercise corresponded with a letter of the alphabet for a message I wanted to send on the anniversary of my mom’s death. Thanks men for joining me this morning!!! It really meant a lot.

P 16 Squats

 

A 1 8 Ct Body Builder

 

I 9 Merkins

 

N 14 Pickle Pushers

 

P 16 Squats

 

U 21 Calf Raises

 

R 18 Overhead Press

 

P 16 Squats

 

O 15 4 ct lunges

 

S 19 LBCs

 

E 5 Pickle Pusher w/ Right leg raised

 

G 7 Pickle Pusher w/ left leg raised

 

R 18 Overhead Press

 

I 9 Merkins

 

E 5 Pickle Pusher w/ left leg raised

 

F 6 Burpees

 

G 7 Pickle Pusher w/ left leg raised

 

R 18 Overhead Press

 

O 15 4 ct lunges

 

W 23 Ray Charles

 

T 20 WWI Situps

 

H  8 Each leg Nature Boys

 

F 6 Burpees

 

U 21 Calf raises

 

C 3 Diamond Merkins

 

K 11 Skater Squats

 

C 3 Diamond Merkins

 

A 1 8 ct Body Builder

 

N 14 Pickle Pusher

 

C 3 Diamond Merkins

 

E 5 Pickle Pusher w right leg in air

 

R 18 Overhead Press

 

Mary:

Old D American Hammer,

Placebo – Peter Parker, Plank

Motherboard – Flutter Kicks

Repo – Bird Dog, WWI situps

 

Mumble Chatter: We felt it appropriate that F was represented by Burpees, Motherboard gave some great tips on balance exercises, Placebo was getting ready for a Thanksgiving dinner with his 2.0

 

Devo: Pain has a purpose. Whether it be the pain we experience through exercise which leads to muscle growth or the mental pain we experience with various events in our lives, the pain is a mechanism for growth. Many times, the most traumatic experiences in our lives are what molds us into the people we are. We must lean into our pain and use those experiences to help others.