The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 85 degrees with humidity so thick you could slice it
FNGs: none
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 7
Namerama: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin:
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 69 degrees
FNGs: none
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 21
Namerama:Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin: Cannot forget to put out a pre-blast…
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 56 degrees
FNGs: John Brock Haffner (Stroke)
COP: none
The Thang:
45 mins of the standard
Mary: none
Numberama: 21
Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke
Pledge and COT
Announcements: none
Devo: nothing specific
Moleskin: Running 5 miles after 4 days of F3 hurts
Weather: 60 and pollen
Warm-Up: rolling out of bed
The Thang: Pax had the option for the 5-Points, the stadium loop, and any other loop that worked for you.
Moleskin: We were all pretty sleepy when we got out of our cars, but we all have March Madness and wanted the miles.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Too damn cold
FNGs: None today
COP: That lands on you
The Thang:
Run, Ruck, Ride or come drink coffee. There are no rules here.
Mary: I don’t think she was working but I can’t be certain.
Numberama: 20 came and went at some point.
Namerama: See above. Why do we put this in 3 times?
Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship
Announcements: We don’t know because we didn’t have a time for them
Devo: Leave that you the professionals
Moleskin: YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule. When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO. And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”. To which I replied “Don’t die you can’t sue anyone”. That is literally all I did to Q this. The Creamer basically Q’s it self.
Seven men started the week off right, and Show Me and YHC got some sweet Presidential recovery miles at Monday’s Tremor.
0445: Begin running
0530: End running
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 80 and humid
FNGs: None
COP: Nope
The Thang:
4:45 – Start running
Black Oak Route
5:30 – Stop Running
Mary: Nope
Numberama: 10
Namerama: Stalker, Old Flame. High Stick, Snap-On, Smokey, Muscadine, Icebox, Show Me, City Slicker
Pledge and COT
Announcements: Run at Fleet Feet Summerville for Underhand. Tonight (9/9) @ 6:30
Devo: None
Moleskin: Mouth to mouth is not longer necessary, but still appreciated.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70 degrees and humidity is ridiculous.
FNGs: NOT TODAY
COP: 15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC
The Thang:
Assemble at the beginning of the parking lot closest to Doty Park. ST1 intersection of parking lot to DOTY and Community Center parking lot. ST2 flag pole in Community Center parking lot. ST3: End of the parking lot by other entrance. ST4 center section by the “horseshoe wall”. ST5 end of parking lot beside trash cans. ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5. All exercisers were done as 10 reps and on Q unless other wise noted.
ST1 – Merkins- jailbreak to ST2
ST2 Merkins, Squats- jailbreak to ST3
ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4
ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5
ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6
*get blocks prior to ST6 and leave blocks at this station
ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1
ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2
ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand release merkins-jailbreak to ST3
ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4
ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5
ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,
Calf Raises, Flutter Kicks- mosey to ST 6
ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm
*stow the blocks
10 burpees OYO and get back to the flag
Mary: 15 hill touches; hold plank for remaining time. If your plank breaks run down to end of the parking lot beside Doty and back.
Numberama: 14
Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete
Pledge and COT: YEP
Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).
Devo:
Moleskin: This was the second run of this particular workout. There were some variations but for the main part this is what we did @ The Ditch the other day. I will be bringing this to different AO soon. The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning. It was good to see the flag planted in front of the Community Center again. Seismic is back boys!!
Intro: We came, we creamed, we left.
Conditions: 73
FNGs: No FNGs
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
No warmup.
The Thang:
Run, ruck, biking, drink coffee
Numberama: 5
Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar
Conditions – upper 70s and moist
Location – back to the front of the old Armory building/new community center
FNGs – none
Disclaimer – given
TTTx15, DQx15, LBACx10, IWx10
Form one column for mosey to the top of Goose hill
11 Squats at top of Goose hill then run to top of Jingles hill for 11 Burpees. Run back and stop at halfway point for 11 plankjacks.
Form back up into one column for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for LBCs x 25.
Return to AO and get one brick and two blocks. Viking pushups x 10, OHP X 20, Curls X 20, Squats X 20, Chest Press X 20, LBCs with Block X 20.
Run short lap. Repeat sequence – VP x9, Everything else X 10.
Split into teams for a relay race around the Doty park block.
Numberama, Namearama, Pledge, COT
Moleskin: Good to be back starting in the old location after all of the construction. AOQ Milton lead the charge for a 3rd time in a row on Tuesday and delivered a beatdown with a message that I heard loud and clear – someone step and Q! Happy for the chance to lead! I started with a return to the scene of the crime on Tuesday for a quick fakeout on reliving that one with a twist but after one round we returned to the AO for some block work. Speed was on display Thursday at the start and the finish – Hospice gave new meaning to coming in Hot…or is it now coming in Hospice? And we finished with a relay that had teams running in opposite directions around the block. Great work men!
Fitness. Fellowship. Faith.