Cliff Hanger Archives - F3 Summerville

Wreck It Ralph’s #2 CO-Q

When: 20181016
QIC: Wreck It Ralph
The PAX: Sakrete, Fish N Chips, Waldo, Chum, Splinter, Cliff Hanger (R), Yo Adrian (R), Prius (R), Mittens, Easy In, Show Me, Swinger, Grasshopper

2018-10-19 by Sakrete Leave a Comment

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

Conditions: still humid. Low 70s

FNGs: None disclaimer given anyway

COP: 20 LBAC forward IC, 20 LBAC reverse IC, 5 Don Quixote IC

The Thang:

Grab blocks
Cusack to the hydrant. If you lower the block, you stop. The whole team moves together. Walk the whole distance with block overhead.
From hydrant to palm trees- PAX choice (get you and the block to Palm Tree heading toward big scoreboard any way you see fit)
At the palms-
Alternating bear crawls and lunge walks. Switch at each Palm Tree
Mosey around the circle and back to the blocks to stretch back out.
At the palms. Climb the ladder. Kettle bell swings 1-13 and Cusack lunge walks between the palms. For example: at first palm 1 Kettle bell swing then cusack lunge walk to second palm tree where you do 2 kettle bell swings. Etc
In the parking spaces: climb the ladder 1-5 thrusters with block, lunge walk between the lines. (Same concept as previous just used the parking spaces as opposed to palm trees.
Mosey back to the start point.

Mary-
20 WW1 sit ups on q
25x flutter kicks I/C
20 WWI sit ups on q

25 flutter kicks IC

20 squats on q

10 pickle pounders IC

20 LBCs IC

Numberama: 14

Namerama: Sakrete, Fish N Chips, Waldo, Chum, Splinter, Cliff Hanger (R), Yo Adrian (R), Prius (R), Mittens, Easy In, Show Me, Swinger, Grasshopper, Wreck It Ralph

Pledge and COT YEP

Announcements: Hot Tub still taking shoes, Old Flame run for Carolina Children’s Charity, Tsunami convergence

Devo: Sakrete failed to plan one

Moleskin: Mumble chatter was high this morning. As it generally is when Sakrete, Fish N Chips and Chum are present. We had no Q as of 4pm on Monday and Wreck it Ralph stepped up and brought his co-q from magnitude and man did this thing suck. Way to lead Wreck It!!

A Rousing Game of Battle

When: 20180927
QIC: Splinter
The PAX: Fish N Chips, AC/DC, High Stick, Waldo, Cliff Hanger, Cheetah, Easy In, Prius, Show Me, Splinter, Yo Adrian, Swinger, City Slicker, Wreck it Ralph, Kenny G

2018-09-30 by Splinter Leave a Comment

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

Conditions: Humid…DUH?!?

FNGs: None

COP:

15 – LBAC (Each Way)

20 – Imperial Walker

The Thang:

YHC received multiple requests the day before to bring out the newest arsenal of pain to Bedrock, so He had no choice but to oblige. In planning YHC wasn’t quite sure on how this would go and therefore harkened back to the age old card game of his youth…Battle!

During the warmup phase YHC had the PAX number off in 2s and had them separate into those two groups as the cards were dealt. From there the objective is just as you’d expect; a PAX from each team comes forward and “Battles” their opponent and the highest card wins making that the next exercise of choice. Jokers are wild and allow the team that plays it to dole out the exercise of their choosing while they rest; the team with the most cards at the end also gets the privilege of extending the pain for the opposing team.

List of Cards / Accompanying Exercises

Number	Suit	Exercise	Description or Notes
Ace	Hearts	SSH	Side-Straddle Hops, aka the Jumping Jack.
2	Hearts	Sprint 200 Meters	Alternative: Sprint for 30 seconds.
3	Hearts	Sprint 300 Meters	Alternative: Sprint for 60 seconds.
4	Hearts	Sprint 400 Meters	Alternative: Sprint for 1:30.
5	Hearts	Karaoke	While moving laterally, cross the lead foot in front of and then behind the other foot, holding your arms out to the side. Face the opposite direction to switch which foot is the lead.
6	Hearts	Backward Run	Really?
7	Hearts	Bear Crawl	Crawl on your hands and feet without your knees touching the ground.
8	Hearts	Squat Thrust	Begin from a standing position. Move hips back and lower the torso to “sit” as deeply as possible while maintaining an upright position. Return to a full standing position while also mimicking arms pressing upward as if to thrust weight over your head.
9	Hearts	Butt Kick	Run in place, bringing your heels as close to kicking yourself in the rear end as possible. Right heel and left heel count as one rep.
10	Hearts	Mtn. Climbers	From the plank position, jump your feet out to the sides as if doing a Jumping Jack, then bring them back to center.
Jack	Hearts	Plank Jack	From the plank position, jump your feet out to the sides as if doing a Jumping Jack, then bring them back to center.
Queen	Hearts	Burpee	In one fluid motion from a standing start, squat and thrust down to the plank position and execute a Merkin/pushup, then bring your legs back to a squatting position and jump up to finish.
King	Hearts	Mountain Climber	From the plank position but with feet well separated, jump your right foot as far forward as possible, then back, repeat same motion with the left foot. Right foot and then left foot count as one rep.
Ace	Clubs	Flutter Kick	From a flat on the back position, with hands under your six and feet together, raise feet 6 inches of the ground. Raise and lower right foot, then left foot, in a fluttering motion.
2	Clubs	WWII Situp	From flat on your back with feet flat on the ground, knees bent at a 90-degree angle and hands above your head, bring your hands up and over your knees and touch your toes.
3	Clubs	High, Slow Flutter Kick	On your back, feet under your 6, but legs are together and as high as you can raise them toward 90 degrees. Slowly lower and then raise each leg in sequence; cadence is generally much slower than for the Flutter Kick.
4	Clubs	Heels to Heaven	Flat on your back, with hands under your 6 and feet together and 6 inches off the ground, bring your knees up to your chest, then raise your heels up toward the sky. Lower knees to chest, then kick feet back out to the original position.
5	Clubs	Oblique Crunch	From flat on your back with knees at a 90-degree angle, cross one leg over the other knee. Put the hand opposite the leg that is crossed behind your head and raise the elbow to the opposite knee using your oblique abdominal muscle.
6	Clubs	Low Plank	From the High Plank position (see below), lower yourself in a straight line to 6 inches off the ground. Hold for 60 seconds.
7	Clubs	Lil Baby Crunch	Flat on back, with feet off the ground and thighs vertical; place hands at side of head and use abdominals to raise your chest to your knees, then lower your chest back to the starting position.
8	Clubs	Luge	From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.
9	Clubs	High Plank	The plank is basically the starting position for the pushup or Merkin: hands flat on the ground approximately shoulder width apart, feet together and toes touching the ground, with your back and legs forming a straight line parallel to the ground. Hold for 90 seconds.
10	Clubs	Rosalita	Flat on your back, hands under your rear end, legs together and raised as high in the air as you can go; separate and spread legs as wide as you can, then bring them back together.
Jack	Clubs	Shoulder Tap	From the High Plank (see above), take one hand off the ground and tap the opposite shoulder, then back to the ground, then repeat with the other hand and shoulder.
Queen	Clubs	Freddie Mercury	From the Lil Baby Crunch position, move the legs forward and back in sequence, as if pedaling a bicycle.
King	Clubs	American Hammer	With feet off and head/upper back both off the ground, join hands and alternate touching the ground on either side of your body.
Ace	Diamonds	Arm Circles	From a standing position, extend arms horizontally from your body and move your fists in a circular motion. Can switch between clockwise and counter-clockwise motions.
2	Diamonds	Hand Clap Merkin	Execute a Merkin (see below), exploding up from the bottom of the exercise and clapping your hands together before finishing in the high plank.
3	Diamonds	Chuck Norris Merkin	Merkins, but with your hands forming a fist as they rest on the ground instead of flat.
4	Diamond	Carolina Dry Dock	Start with your feet spread wide and your hands flat on the ground, shoulder width apart and relatively close to your feet – lower your forehead/the top of your head to ground level, then push back up.
5	Diamond	Hand-Release Merkin	A normal Merkin, but lift your palms just barely off the ground at the bottom of the exercise, then push back up.
6	Diamond	Wide-Arm Merkin	Spread your arms much farther apart than in a regular Merkin; bring chest to ground and push back up.
7	Diamond	Derkin	A Merkin, but with your feet up on a bench or a wall – any surface that puts your feet higher then your hands.
8	Diamond	Merkin	A good, old-fashioned ‘Merican pushup. Starting from the High Plank position, lower your chest to the ground and then push back up to the High Plank.
9	Diamond	Ranger Merkin	Like a Merkin, but palms are on the ground in line with your ribcage rather than your shoulders.
10	Diamond	Incline Merkin	Opposite of the Derkin – a Merkin where your hands are higher than your feet.
Jack	Diamond	Dips	With palms resting on a bench or low wall, feet at your body length away from the bench or wall and your torso toward the sky, use your shoulder and triceps to lower and raise your body back to the starting position.
Queen	Diamond	Diamond Merkin	A Merkin with the hands placed next to one another so that your opposite thumbs and index fingers form a diamond shape.
King	Diamond	Merkin	A good, old-fashioned ‘Merican pushup. Starting from the high plank position, lower your chest to the ground and then push back up to the high plank.
Ace	Spade	Calf Raise	With feet together and flat on the ground, raise up onto your tiptoes, then back down to the ground. For extra burn, have the balls of your feet on a raised surface and your heel extending out in the air and lower and raise the heel.
2	Spade	Bulgarian Split Squat	Facing away from a bench or low wall, place the foot and lower leg of one leg on the bench or wall, then execute a single-leg squat using the other leg. Flapjack.
3	Spade	Wojo Squat	Squat down, then jump up from the bottom of the position. Aka the Jumping Squat.
4	Spade	Alternating Side Squat	From the Squat position, step your right leg laterally to the right, then squat down and bring the right leg back to center as you raise yourself. Flapjack.
5	Spade	Standing Lunge	From a standing position, lunge your right foot forward and bend your knee to where it grazes the ground, then come back to a standing position. Flapjack.
6	Spade	Jumping Lunge	Same as the Standing Lunge (above), but jump your feet out and back as you lunge.
7	Spade	Monkey Humper	A squat executed as you hold the inside of your ankles, reducing movement to a half-squat but increasing the burn.
8	Spade	Backward Lunge	From a standing position, step your right foot behind you and lower your right knee to graze the ground, then step back to the standing position. Flapjack.
9	Spade	Low, Slow Squat	A Squat, but lowering on a measured three-count by the Q, and then back up on the count of four. Designed to force participants to actually get into a full Squat.
10	Spade	Lunge Walk 100 Meters	Walk 100 meters by lunging.
Jack	Spade	Smurf Jack	A Side-Straddle Hop or Jumping Jack, but done from the Squat position.
Queen	Spade	Monkey Humper	A Squat executed as you hold the inside of your ankles, reducing movement to a half-squat but increasing the burn.
King	Spade	Squat	From a standing position, with feet a little wider than shoulder width apart, lower your rear end as far toward the ground and your heels as you can, taking care to keep your head up and your back as straight as possible. Return to the starting position.

Mary: No Time

Numberama: 15

Namerama: Fish N Chips, AC/DC, High Stick, Waldo, Cliff Hanger, Cheetah, Easy In, Prius, Show Me, Splinter, Yo Adrian, Swinger, City Slicker, Wreck it Ralph, Kenny G

Pledge and COT We did it

Announcements: Hot Tub run on October 13Th to benefit his brother and also collecting shoes until end of October.

Devo: We have Brothers preparing for a huge endurance race this weekend; take time from your day to reach out to them individually to let them know you’re cheering for them.

Moleskin: Lots of mumble chatter on this and began very early on when FNC showed up with a bowling ball???? He said that he thought this was bring your own game day…LOL…Go Home FNC, you’re drunk! That set the tone for the rest of the morning! From there we started with a 90 sec. plank at which the comment was “That has to be 90 sec (when only 30 sec. had passed)” – That’s what she said! Next came 100 SSH IC, that took YHC’s breath away quite literally and spend the remainder of the Q trying to catch it. The remainder of the exercises consisted of 25 Burpees, some bicycles, Plank, Ranger Merkins and who can remember what else??? Team 2 ended up having both Jokers and had Team 1 bear crawl around the circle, do 25 pickle pounders IC (I really think they enjoyed the eye contact on this one) and in the end Team 2 had 21 cards to Team 1’s 20. Team 1 was then sent on a sprint for the finish. YHC almost had his first Merlot ever, but alas it wasn’t to be.

Strong work Gents, it was a pleasure to lead you all!

Shut up and RUN

When: 20180823
QIC: SAKRETE
The PAX: Easy In, Fish N Chips, Waldo, Itgonbfun, City Slicker, Stalker, Defib, Chilly Willy, Show Me, Prius (R), Yo Adrian (R), Grits (R), Hospice (R), High Stick, Cliff Hanger (R), Cheetah, Repo

2018-08-23 by Sakrete Leave a Comment

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

Conditions: Low 70’s high-ish humidity. Actually felt decent to start the deal

FNGs: None today. However, YHC put out a post on the Wescott neighborhood page and have a few potential FNGs. Just got to reel them in.

COP: 10 TTT IC, 15 LBAC FORWARD; 15 LBAC REVERSE; THUNDERSTRUCK HIGH KNEES UP DOWNS (High knees and every time they say THUNDER hit the deck and back up. 5 minute song. Everyone loved it); Grab one block a piece and muster back at YIELD sign.

The Thang:

NUMBER OFF 1-18 for a foot race around the parking lot tournament style. 1 v. 18, 2 v 17, 3 v 16 etc. Once you lose a race you are out and for remainder of morning do exercises with the masses. Winner moves on. Each member will take off from the yield sign into the gravel parking lot. One goes around to the left and one goes straight out. First one back wins. Loser 5 burpees. Winner catches breath. YHC had PAX pick who they thought would win. If they were wrong they owed burpees with the loser. If they were correct they got to rest as well. While races were going on remaining PAX did exercises. All exercise done OYO until the racers returned.

Exercises were as follows (Some done with block and some done without)

Curls for Girl (block); merkins (no block), tricep extensions (block), WWI site up (NB), Overhead press (B), Hand release merkin (NB), Lawn Mower (switching arms as needed; B), Squats (NB), Mountain Climbers (B), LT Dan (lunge lunge squat, NB), Chest Press (B), LBC (NB), Damnits (B), Jump Squat (NB), Iron Crosses (B), Alt. Shoulder taps (NB).

After all the dust had settled we had Cheetah, Defib, and Yo Adrian remaining. Instead of making one of those guys run 2 back to back the championship was going to be 3 as opposed to 2. The PAX re-circled back up for the final race. YHC did this to get everybody reengaged. PAX made their wagers. Cheetah took off his shirt. Defib pulled his self up off the ground to finish what he had started. Cheetah was crowned champion this morning as Bedrocks fastest guy. Who knew a small framed guy with only about 25 years of life behind him was so damn fast. YHC knew he would be in contention from the get go but man that dude is fast.

As Cheetah enjoyed his rest and Defib tried to regain a sense of balance and replenished oxygen in his body, the remaining PAX took off on a slow mosey around the park. We made the loop as if we are going to the wiffle ball field and cut back across the bridge back into the gravel lot. Mosey back to flag and stow your blocks.

Mary: We got it in during the BC.

Numberama: 18

Namerama: Easy In, Fish N Chips, Waldo, Itgonbfun, City Slicker, Stalker, Defib, Chilly Willy, Show Me, Prius (R), Yo Adrian (R), Grits (R), Hospice (R), High Stick, Cliff Hanger (R), Cheetah, Repo; Sakrete

Pledge and COT– We did that.

Announcements: Professor is running 72km or something crazy like that on the CSU track to benefit Wounded Warrior Project. Starting at 8p tomorrow and going until 8a on Saturday. Stop by for a loop or two.

Devo:

Betray Each Other

Are we not all children of the same father? Are we not all created by the same God? Then why do we betray each other, violating the covenant of our ancestors? (NLT) ( Malachi 2:10 )

Just as we were under the guidance of our earthly father as children, we should also be obedient to our Heavenly Father. God wants us to love others, even those who are hard to love; forgive others, even those who are hard to forgive; and serve others, even those who are hard to serve. If we practice and believe in these words, it will become easier to honor and obey God. Do something pleasant for someone today and you’ll notice that you’ll feel closer to your Heavenly Father.

Moleskin: YHC enjoys a little competition and I know competition brings out the best effort in people. In the pre blast I pretty much laid out what we would be doing and the men of F3 Summerville did not disappoint in their attendance. Defib posted that he would probably pass out at this BC. He almost proved that to be true. That guy is a trooper and will not quit. Cheetah is some sort of fast. In my best day I haven’t ever had the speed this guy does. Yo Adrian is also fast and doesn’t back down from a challenge. That respect tag he carries doesn’t mean he didn’t push Cheetah and Defib at the end. High Stick volunteered to run another race even after being eliminated. At the end as we were getting ready to take a jog around the park, YHC explained who was staying back. Cheetah because he won, Defib because his world was still spinning, and Chilly Willy because he was helping Defib. Fish and Chips lobbied for Yo Adrian to stick around because he had just finished his championship race. Pays to be a winner. Sakrete to FNC: “shut up and run”. We started with 18 and we finished with 18. All in all a good day at the Country Club.

A Chilly Farmer’s Carrying Dance with Greta

When: 20180116
QIC: The Colonel
The PAX: Pretzel, Kenny G, Ma Bell, Cookie Cutter, Cliff Hanger (Respect), Waldo, Prius (Respect), Yo Adrian (Respect), Chum, Magic Mike, Splinter, Penny, Day Care, DeFib, Phiona, Rabbit Ears, Sakrete, The Colonel (Respect)

2018-01-22 by The Colonel Leave a Comment

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

Conditions: 27 Degrees. Frigging Cold.

FNGs: No FNGs

COP: Squats x 15 (IC), TTT x 15 (IC), LBAC x 15 (IC- Forward/Back), Imperial Walkers x 15 (IC)

The Thang:

PAX grab a Battle Buddy. Between the two of them, grab 3 blocks from blockpile.

Introduce PAX to Greta- While one PAX does exercises, the other farmer’s carry two blocks to end of parking lot (100 yards), leaves the blocks and runs back to take over reps. The second PAX runs to the blocks and farmer’s carry them back. Rinse and repeat until time’s up.

100 Blockees
200 Curls
300 Squats
400 Flutterkicks

Mary: No time for Mary

Numberama: 18

Namerama: Pretzel, Kenny G, Ma Bell, Cookie Cutter, Cliff Hanger (Respect), Waldo, Prius (Respect), Yo Adrian (Respect), Chum, Magic Mike, Splinter, Penny, Day Care, DeFib, Phiona, Rabbit Ears, Sakrete, The Colonel (Respect)

Pledge and COT

Announcements: Ma Bell needs help moving, work being done on Veterans’ shelter- need skilled labor only. Donate $ for Picasso.

Devo: We don’t know what tomorrow brings- or if we have tomorrow. Check life insurance, health insurance, and living wills. TODAY.

Moleskin:

#RuckForRay
Several PAX Rucked in honor of our brother Picasso who is in Intensive Care at the hospital. Ruckers: Ma Bell, Rabbit Ears, DeFib, The Colonel
SCS: Pretzel, Rabbit Ears, Sakrete, Waldo, Cookie Cutter
The Trifecta: Double-Down at Bedrock & The Jones (AKA- The “BJ”), SCS, and Rucking: Rabbit Ears

The grass is ready to be fertilized, where’s DT??

When: 20180120
QIC: City Slicker
The PAX: Sakrete, Cliff Hanger (Respect), Hospice (Respect), Cisco, High Stick, Cannoli, Prius (Respect), Stalker, Yo Adrian (Respect), Johnny 5

2018-01-22 by City Slicker Leave a Comment

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

Conditions: 45 degrees, perfect weather for leg day

FNGs: none, disclaimer given

COP:

Thru the Tunnel – 15x IC
- YHC stopped this exercise after 7 reps due to the mumble chatter/lack of counting and called out 5 burpees OYO and then started it over from 1.
Burpees – 5x OYO
Imperial Walker – 15x IC
Burpees – 5x OYO
Moroccan Nightclub – 30x IC
Burpees – 5x OYO
T-Claps – 20x IC

The Thang:

Mosey to the block pile and line up on one side of the cones.
First exercise – 11’s
- Curls for the girls with block on one side.
- After finishing one side, bear crawl to the other side with block. Use other hand when returning.
- Tricep extensions with block on the other side.
- After completing the exercises, 10x IC alternating shoulder taps and 10x Floyd Mayweather each side.
- Plank until the six is in.
Second Exercise – 9’s
- Bent over rows with block on one side.
- After finishing one side, alternating lunge walk with block to the other side.
- Deadlifts with block on the other side.
- Plank until the six is in.
Third Exercise – 7’s
- Merkins on the block on one side.
- After finishing one side, sumo squat walk with block to the other side.
- Overhead press with block other side.
- Plank until the six is in.
Stow blocks and return to flag.

Mary:

WWI Sit-Ups – 15x on Q
Flutter Kicks – 30x IC
American Hammer – 10x IC
LBC’s – 15x IC

Numberama: 11

Namerama: Sakrete, Cliff Hanger (Respect), Hospice (Respect), Cisco, High Stick, Cannoli, Prius (Respect), Stalker, Yo Adrian (Respect), Johnny 5

Pledge and COT

Devo:

“Praise be to the Lord, for he has heard my cry for mercy. The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him.” – Psalm 28:6-7

Announcements:

Charlie Post Classic is 1/27

Moleskin: There was plenty of mumble chatter early on and YHC took it upon himself to make sure that didn’t continue. During the first COP exercise, YHC couldn’t hear the count and stopped it right where it was and called out 5 Burpees and started the exercise over again. Safe to say the mumble chatter didn’t continue the whole workout.

Damn Right We Got Your Six!!!

When: 20180115
QIC: Jingles, Co-Q: Cold Cut
The PAX: Major Dad, Android, Hospice, 50-50, Johnny 5, Borland, Reynolds, The Colonel, Hot Spot, Adjustment, Sprinkles, Too Much, Where Ya At, Freeloader, Sophia, Grits, Suds, Minivan, Caterpillar, M&M, Repo, Cliff Hanger, What!?!, Peg; Pretzel, Pyle, Speedo, Snowden, Prius, Sakrete, Chum, Hot Tub, Cannoli, Muscadine, FNA, High Stick, Redo, Cheetah, Cheech, Woody, Stick Em, Probie, Flo, Matlock, Floppy, Hashtag, Bellator, City Slicker, Tinker, Stalker, Peaches, Show Me, Head Gear, Sparky, Goose, Defib, Greenbags, Myrtle, Cousin, PTI, Ma Bell, Wambach, Rabbit Ears, Sugar Mountain, AC/DC, Stringbean, Bob the Builder

2018-01-22 by Cold Cut 1 Comment

The mission of today’s BC was to show Picasso the huge amount of support he has as he moves along in his recovery. The man has more than a few brothers looking out for him.

Disclaimer for this back blast: I apologize in advance if every exercise listed here was not exact. There were a lot of moving parts that day. I tried to make sure that all PAX were listed but if I left anyone out I’m sorry.

Conditions: 25 degrees;

FNGs: None

We balled up and prayed both before and after today’s BC

COP:

(Jingles) SSH x 20 IC

(Cold Cut) Squats x 20 on Q

(J) High Knees x 20 IC

(CC) Mountain Climbers x20

(J) Flutter Kicks x 50 IC

(CC) Burpees x 10 IC

The Thang:

PAX counted off and we had 69 men. PAX then counted off by ones and two and split into two groups. One with Jingles as Q and one with Cold Cut as Q.

Jingles group:

PAX grab one block each

11s Big boy SUs and burpees

11s Iron Cross and Merkins

Block 11s

Cold Cuts group:

BACON (had to modify Picasso’s normal bacon due to not enough blocks for 69 men)

B- Burpees x 5

A- American Hammers x10

C- Crunches 4ct x 15

O- Overhead Claps 4 ct x 20

N- Nolan Ryans 4ct x 25 right side

Flip the bacon by doing the Nolan Ryans on the left side and then working back down through the exercises

PAX ran to rock pile at the bottom of construction road and grab 2 rocks each.

Curls for the Gurls x 10 then switch rocks to opposite hands and do 10 more

Overhead claps with rocks x 10 then switch rocks to opposite hands and do 10 more

PAX ran up the hill to gate and planked until 6 was in. Cold Cut gave instructions that we will run to Picasso’s house in silence.

All PAX took a knee in front of Picasso’s house and channeled positive energy into his home, toward, him, and toward his family.

Run back to flag in silence.

Mary: (not sure if these are correct, but here’s a guess)

(Jingles) American Hammer (4ct.) x20 IC

(J) Boat/ Canoe

(Cold Cut) WWI SUs x 20

(J) Flutter kicks (4 ct,) x50 IC

(CC) WWI SUs x20

Numberama: 69

Name-arama

Pledge and COT

Announcements: Cold Cut provided a brief update on Picasso and his condition. Stick’em added additional details.

Prayer

Devo: Too Much led a very solid devo that I will not butcher here by trying to write what he said. The main message I recall is that our God is a God that is willing to fight for us and sometimes we just need to let it happen.

Moleskin: T Claps to all of the men for this tremendous show of support for a brother in need. T Claps to Jingles who chose to lead this workout despite getting over being ill and ending up dry heaving in the middle of the COP by the end of the BC. F3 is definitely more than just a workout and today was living proof of that. F3 means a lot to YHC and it definitely means a lot to our brother Picasso. But what the show of support today demonstrated is that Picasso means a lot to F3. T-Claps to Woody for building a nice fire that both warmed our bodies but also gave the men a place to gather, share stories, and support each other through this tough time, providing warmth to our hearts as well. When any of the PAX fall behind, F3 Summerville has their six, and we take great pride in the fact that we leave no man behind. Each of us has a story of our own when we struggled, fell back, or stopped to Merlot (just like FNA did today, T-Claps for that) and another brother came right by our side to help us out. That is the true spirit of F3 and why it is so important to so many of us. Thank you men for who you are and what you do every day out there in the gloom as well as what you do for each other in the light of day. Continued prayers for Picasso in his recovery and for his family as they walk beside him.

Any Road Will Get You There – Magnitude

When: 20180119
QIC: Stalker
The PAX: Tinker, Cliff Hanger (respect), Cheetah, Double Trouble

2018-01-19 by Stalker Leave a Comment

Intro: As the saying goes, “If you don’t know where you are going, any road will get you there.” YHC showed up with a ready weinke, but quickly discarded it in favor of a “figure it out as you go” workout. As a result, the PAX got to see parts of the park rarely visited by F3. 0500 rolled-up and the PAX were off.

Warmup: Nope.

Thang: Ruck to the picnic shelter – 10 up and overs @ the picnic tables.

Ruck to the entrance – derkins x10, merkins x10, inclined merkins x10.

Ruck to the far parking lot – squat shuffle in and out of the parking heads.

Ruck to the playground – climb the steps, slide down. Box jump the steps, slide down. Bear crawl the steps, slide down. Crawl bear the steps, slide down. At the tire swing, swing crunches x10.

Ruck to the scoreboard – burpee pullups (burp ups) x10.

Double time to the wiffleball field – team curls w/ rucks, team OHP w/ rucks, drill instructors w/ rucks, bounding, bounding w/ casualty.

Double time the long way back to the flag – stop for dammits, flutter kicks, WW1 situps.

Mary: None.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: Given Picasso’s story, and our F3 brother in Charlotte, the need to know CPR is on all of our radars. Cliffhanger lead an impromptu discussion on CPR technique and the use of an AED. Thank you, Brother.

#bornagainhard

When: 20180118
QIC: Goose
The PAX: Rabbit Ears, City Slicker (Rucker), Ma Bell, Kenny G, Cliff Hanger, Sakrete, Double Trouble, Waldo, Defib (Rucker), Prius, Day Care, Yo Adrian, High Stick, Chum, Magic Mike, Penny

2018-01-18 by Goose Leave a Comment

Foo (F-u-u) – Anything that impedes a man’s ability to lead. Symptoms include (not exhaustive): laziness, whining, apathy, self centered.

Teat the Foo, cure the Clown. AYE!

Conditions: a cool 27 degrees…. again

COP: SSH x20 IC, Imperial Walker x20 IC, Mountain Climbers X20 IC

Thang: Form Pax into two columns and mosey to the picnic tables. “Pecs for Picasso” Merkins: 10 Diamond, 10 Normal, 10 Wide, 20 Table Hops. Derkins: 10 Diamond, 10 Normal, 10 Wide, 20 Table Hops. Incline Merkins: 10 Diamond, 10 Normal, 10 Wide, 20 Table Hops.

Mosey to the street: 10 Caterpillars, 10 Lunges each leg, 10 Broad Jumps x 3. Mosey to the end of the far parking lot, 10 Body Builders, 20 Squats. Mosey to the parking lot entrance 10 Caterpillars, 10 Lunges each leg, 10 Broad Jumps x 3. Double light pole suicides x2. Mosey to start point.

Mary: WWII sit-ups x25 on Q, Chill Cuts, X’s and O’s x10, Chill Cuts, Flutter Kicks x25 IC

COT

BOM

Devo by YHC

Moleskin: Bedrock is a solid AO of HIM’s. I always enjoy a Country Club Q being able to PT with that group of men. Well Done!

Sakrete’s Anniversary Bag of Tricks

When: 20180111
QIC: Sakrete
The PAX: Rabbit Ears, Wambach, Kenny G, Suds, Cookie Cutter, Cliff Hanger (Respect), Muscadine, Waldo, Big Bird, Splinter, Chilly Willy, Tinman, High Stick, Penny, Defib, KY, Ma Bell, Chum, Magic Mike, Tinker,

2018-01-11 by Sakrete Leave a Comment

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

Conditions: Upper 50’s and misty.

FNGs: None disclaimer given anyway

COP: It was 4:53 and YHC was still on Dorchester road and still needed to set some things up before beginning. By the time I got to the parking lot near the flag it was 4:58. As soon as I stepped out of the truck I hear “run lets go”. Wait, aren’t I the one in charge? Hustled to the flag and hear Muscadine say “look right on time”. I swear I will be late for my own funeral.

SSH IC X10

LBAC FORWARD AND REVERSE IC X 15

T-CLAPS IC X 15

The Thang:

Volun-told (like volunteered but didn’t give them an option) Rabbit Ears and Tinker they would be my helpers. Tinker had brought 2 sand bags. One 40lbs and one 60lbs. Rabbit Ears grabs one bag and Tinker the other and remaining PAX fall in behind them. Instructed that we would go at the mans pace carrying the bags. Lead man also controlled how far he went with bag. Mosey to top parking lot and back to middle parking lot to scoreboard and back to the bridge leading to wiffle ball field. When lead man hands sand bag off retreats to back of line and rinse and repeat until we get to bridge. Hold plank and wait on 6 to arrive. Handed bags off one final time for the push to the wiffle ball field.

Placed both sand bags at one base and circled up around pitchers mound. YHC had placed a bag with 11 tennis balls, a flashlight, and a blue tooth radio playing music on the pitchers mound. Each PAX came to center one at a time and grabbed a ball that had an exercise written on it. That exercise would be completed by remaining PAX while he grabbed a sand bag and ran around the bases. When he returned exercises ceased. Exercises were- SSH, Burpees, Merkins, Suicides (baseline to pitchers mound back and to other base line and back), Mosey (outside of baseline) Squats (not picked one time), flutter kicks, Lt. Dan, LBC, Pickle Pounders, Monkey Humpers,

Column back up and head back to flag this time the short cut by picnic tables. Stopped at the No Parking Sign before the flag. Ruckers cusacked back to flag while non ruckers jailbreak.

Mary: Squats 20 IC; Flutter kicks 10 IC; Pickle Pounders 10 IC; split back into 2 columns and did Indian Run around gravel parking lot.

Numberama:21

Namerama: Rabbit Ears, Wambach, Kenny G, Suds, Cookie Cutter, Cliffhanger (Respect), Muscadine, Waldo, Big Bird, Splinter, Chilly Willy, Tinman, High Stick, Penny, Defib, KY, Ma Bell, Chum, Magic Mike, Tinker, Sakrete

Pledge and COT

Announcements: Anniversary Convergence at Faultline 7a; After party at Dorchester Boat Camp at 4; $10/family bring side if you can; Charley 5k and 15k January 27th, Ma Bells needs help moving January 20th, Shelter work being completed January 20th

Devo: #DFQ. Everyone has heard my start with F3 story. I am not shy about telling it. I did this exact (or very similar) workout with Tinker as an FNG exactly 1 year and 1 week ago. Rabbit Ears picked me up for that workout. I already had it in my head that I was quitting F3 and never coming back. Felt I was holding people back. Couldn’t keep up. Couldn’t breathe. Rabbit Ears wouldn’t allow it and picked me up the next day. 1 year and a week later there is 35lbs less of me. One may say I went from an 80lb of “Sakrete” to a 40lb. Do Not Quit. Big shout out to all who have helped in my journey. You know who you are.

Moleskin: I am forever late. Side Straddle Hops with a ruck is a terrible idea. Today is Wambach’s birthday. Why does Chum like pickle pounders so much? Don’t quit. SYITG!

Ain’t No Party Like An Old School Jingles Block Party

When: 20171214
QIC: Jingles
The PAX: Pretzel, Old Flame, High Stick, Sakrete, Waldo, Defib, Cheech, Cliff Hanger, Speedo, Chum, Double Trouble, Ma Bell, Fish-N-Chips

2017-12-15 by Jingles Leave a Comment

YHC took the old school block party to Bedrock.

THE THANG

SSH x 20 ic
Butt kickers x 20 ic
High knees x 20 ic
TTT x 20 ic
Don Quixote x 20 ic
Flutter x 50 ic

Grab 2 blocks, Carry ALL THE WAY to the t-ball field.
(YHC apologies for that. Didn’t realize it was so long).

Homebase – Boat/canoe x 10, 5 second holds
Lunge walk
First base – merkins x 10
Bear crawl
Second base – Shoulder shrugs x 20
Lunge walk
Third base – Flutter x 20 ic
Bear crawl

Rinse and repeat until Q calls time

Block 11s

Carry two blocks all the way back.

Russian twist x 20 ic
Flutter x 50 ic

Count-a-Rama
Name-a-Rama
Announcements
Pledge BOM

DEVO

Moleskin – Big T-Claps to Fish-N-Chips for bringing the coffee and donuts. Thanks, brother!