Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Better Together!!



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Weather: 43 deg and nice

FNG: None

This is the second month in a row that YHC has signed up to Q when the Swmpfox was to be run. We modified to what I had prepared.

COP

TTT x 10 IC

Don Quixote x 10 IC

Arm Circles 

In close Squats x 20 OQ

Normal Squats x 20 OQ

Out Wide Squats x 20 OQ

Diamond Murkins x 10 OQ

Normal Murkins x 10 OQ

Out Wide Murkins x 10 OQ

The Thing 

The Group workout 

(Divide PAX into 2 groups)  

Partner pull ups 10 down 1 

Tunnel of love 

Shoulder Taps while other hold plank 10 down 1 

Indiana Bear Crawl 

Group sit-ups 10 down to 1

Announcements

Pledge

BOM

Devo: We are better together. Keep pushing the men around you to be better.

Chicks with Bricks and Blocks and Clocks Come

  • When: 20190319
  • QIC: Olaf
  • The PAX: Dabo, Training Wheels, Tinder, Prayer Request, Corn Fed, Wolverine, Glowstick, Nuggets, JoJo (Welcome)


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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: Low 40s.

FNGs: Welcome JoJo 

COP: SSH (IC) x15, TTT (IC) x10, Don Quixote’s (IC) x15, and a quick jaunt around the tennis courts then back to to block pile for a block and met up at the center of the basketball court.

The Thang:

YHC likes Dr. Seuss and gave the Pax the option of Blocks or Clocks (from Fox in Sox).  Pax elected blocks.  Workout is the evil love child of 4-Corners and 21-15-9.  Corners are deconstructed blockees: 

  1. Squats with Block
  2. Mountain Climbers (IC)
  3. Incline Merkins (Berkins)
  4. Overhead Press

3 rounds decreasing in reps of 21-15-9 for each corner.  For added suckiness, stopped after each round at the center of the basketball court to do the # of reps in full blockees.

Finished all 3 rounds together with Q calling cadence.

Mary: LBC (IC) x25, Reverse Crunches (IC) x25.  And since we did 90 blockees (45 deconstructed, 45 full), we had to finish off the final 10.

Numberama: 10

Namerama: Dabo, Training Wheels, Tinder, Prayer Request, Corn Fed, Wolverine, Glowstick, Nuggets, JoJo (Welcome), Olaf

Pledge and COT

Announcements: Prayer for those running P200, Table32 with Beanie Baby (after YHC tells him).

Devo: YHC’s discussed dealing with his 2.0s and those around him and sometimes he gets frustrated when they don’t listen.  For most men, this is a respect thing.  YHC has learned that his attitude changes if he understand the heart of the 2.0 or person he is dealing with.  YHC’s 2.0s aren’t bad and aren’t purposely being disrespectful and he has learned that their feelings/personalities, like wanting to fit in or being slightly OCD and needing to finish the task they are working on, impact their actions.  Understanding their hearts helps YHC adjust his methods and reactions, and spawn his 2.0s to action because they know that he cares and understand them.

Moleskin:   YHC was running later than he wanted and with less than 10 minutes to show time, only one other car was in the parking lot.  Also with only one HC, YHC was thinking about changing his weinke to someone else.  But the lot quickly filled and even Dabo (On Time) showed up with a couple minutes to spare.  

Ultimate Frisbee is the best!

  • When: 20190209
  • QIC: Redo
  • The PAX: olaf, pinwheel, mack, redo, tko, splinter, dabo, juliet, ramen, stringbean, mcfly, goober, beanie baby, prayer request, mr feeny, corn fed, FNG-mall cop


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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: nice and cool

FNGs: one Ryan Wilkins

COP: SSHx20, TTTx10, merkinsx20

The Thang:

Ultimate Frisbee. Two youngest PAX were selected to pick teams and TKO did not pick Dabo to pick first. Teams were selected, PAX headed to the field.

Teams were then told by YHC that the team that scores gets to instruct the team that got scored on to perform exercise no more than 20.

Some of the exercises included: duck walk back to other side, bear crawl to other side, monkey humpers, bobby hurleys, squats, lunges, too many to name.

Muscadine showed up late for Q school and was added to a team to even things up. No one was injured, but Juliet may still be feeling that for some time! YHC was on the winning team FYI!

Mary: none

Numberama, namarama, announcements, prayer requests, prayer, pledge.

Devo: Jeremiah 29:11 For i know the plans i have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

YHC talked about personal transitions in the home and how difficult it can be at times to be patient in the waiting.

Moleskin:

Welcome FNG Mall Cop to the PAX.

Impromptu Q

  • When: 20190207
  • QIC: saget
  • The PAX: Corn fed, mcfly, ewok, prayer request, pinwheel, saget


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Intro: FNG was present so I was reminded to not send him to the hospital like several others in the past.

Conditions: Warm, muggy

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Welcome Ewok, PJ comes to us as a recruit from McFly’s church.

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:
SSH x 20, TTT x 10, IW x 15, Arm Circles OYO

The Thang: 
Grab a block and mosey to the court to line up length ways near the tennis court. 11s were the plan with Descending Squats, transition with walking lunges, Ascending American Hammers, and transition back via walking lunges. Hold Al Gore until the 6 is in. Second round: Descending Merkins, transition with bear crawls, Ascending Freddy Mercury’s, and transition back with bear crawls. Hold plank until the 6 is in. With short time, 101 curls for the girls to round out the work out.

6 Minutes of Mary: 
No time

Numberama: 
6

Namearama:
Corn fed, mcfly, ewok, prayer request, pinwheel, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
McFly

Devo:
McFly

Moleskin:
Welcome Ewok who other wise would have been named jar jar, but we already have one. Scifi fan that everyone was struggling with, we were all hoping a sports team to pick on though buckeye was suggested and considered to mean.

Keep Your Blocks Close and Your Weewoos Closer

  • When: 20181220
  • QIC: Urkel
  • The PAX: Bedpan, Weewoo, Dabo, Onebar, Bandwagon, Corn Fed, Redo, Friar Tuck, Sophia, Flash, Prayer Request, Hacker, Urkel


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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 Wet (insert joke here), mid-50s with steady drizzle

FNGs: Buddy Mann – Bandwagon – One Bar’s cousin

COP:  15 SSH, LBAC OYO forward and backward, small and large

The Thang:

PAX were instructed to mosey over to the block pile, grab a block and meet by the road. This was greeted by some mumble chatter where YHC reminded the guys that I’m AOQ of a running group. They reminded me that this was not that group but was a boot camp.

After gathering by the road, we began an Indian run with blocks to the park down the road and awaited further instructions.

After all PAX arrived at the park, we circled up and counted of into 4 groups. Each group started on a different set just to spread us out a bit. But each group did the same rotation AMRAP generally in the same order. Some groups altered due to the bottleneck at the bars.

5 pullups

10 Kettle-bell swings

15 Overhead presses

20 Curls for the Girls

25 Squats with or without the Block

After 3-5 rounds, PAX gathered the blocks, moseyed back to the AO and stowed them returning to the flag.

YHC remembered at this point that I heard a train while we were playing at the playground. We all know what that means. “This one goes to 11.” So we all did 11 burpees OYO.

Mary: no time for Mary

Numberama: 13

Namerama: Bedpan, Weewoo, Dabo, Onebar, Bandwagon, Corn Fed, Redo, Friar Tuck, Sophia, Flash, Prayer Request, Hacker, Urkel

Pledge and COT

Announcements: Anniversary party coming up Jan 13 at the Yacht Club in Summerville

Devo: YHC was inspired by a Facebook post I saw earlier in the week and that became the basis for this morning’s devo. It wasn’t the first time I’ve seen it, but it’s always a good reminder.

A pot of boiling water softens a potato. That same post of boiling water turns a raw egg into a hard-boiled egg. Two objects. Same pot of boiling water. One softens and gets mushy. The other firms up and gets harder. What’s the difference?

What they’re made of.

So how do you respond in your life when the heat gets turned up? It’s going to happen or may already be happening. Do you turn mushy and cower? Or do you bow up and fight through it? A lot has to do with how you prepare before the heat gets turned up.

Redo added some thoughts about happiness vs. joy. Happiness can be impacted by external factors beyond our control. Joy should be internal where nothing can take it away (other than our own reactions).

Dabo added that we should also look at our obstacles as opportunities. It makes it easier to fight through them if we see them as chances to prove or strengthen ourselves.

What are you going to do today to prepare yourself for the boiling water in your life?

Moleskin:   So the regulars at The Ditch are starting to get smart. They realize that there are a certain number of normal blocks to be passed out before we have to turn to the remaining beast blocks. When we venture over to the cage, I’ve started to noticed that no one wants to get to the cage to soon. If you get there too quick, you get saddled with a beast block once the normal blocks are all gone since we do the “take one and pass it down” method of distributing blocks. We may need to start slipping a random beast block in the mix just to keep these guys honest.

What ends up happening is that if you have to return to your vehicle for any reason and leave your normal block unattended, you could return to find that it has grown while you had your back turned. I won’t name any names (other than the title), but they know who they are.

The Ditch 12/11/2018



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Intro: YHC picked up this Q a couple weeks ago.  Lots of HCs on the preblast.  Showed up in the very cold gloom.  First thing YHC said was “Alright, its 6 oclock”…psh the Q ends at 5:45 how could it be 6 already.  Time for Inch Worm merkans and more at the Ditch this morning.

Conditions: mid 30s, dark, wet…lots of puddles on the ground.  Lots of mumble chatter too.

Shortcake Special (Before the BC): none

Ruckers: Sofia, Redo, Urkel, Futurama

FNGs: none

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:
Burpees x10 OYO (yes the first warm up exercise was the burpee haha)

LBAC x10 IC

TTT x15 IC

SSH x20 IC

grab 1 block

The Thang: 
similar to 4 corners.  Goal was to get the block from the starting corner all the way around the parking lot back to the start.  Completed an exercise at every length of the parking lot to get back to the block so we could reach the intended goal listed above.  The parking lot is a square almost.

Plank up if you finish early after each exercise.  All of this is listed as OYO but we stayed as group throughout the entire workout.  Try not to break any blocks inch worming and watch for puddles.

1st round: Inch Worm merkan w/block length of parking lot OYO, leave block, Bear Crawl next length of parking lot OYO, Lunge Walk next length of parking lot OYO, Sumo Squat next length of parking lot OYO, Sprint final length of parking lot OYO (will end up back the block to repeat).

2nd round: Inch Worm merkan w/block length of parking lot OYO, leave block, Bear Crawl next length of parking lot OYO, Lunge Walk next length of parking lot OYO, Sumo Squat next length of parking lot OYO, Sprint final length of parking lot OYO (will end up back the block to repeat).

3rd round: Inch Worm merkan w/block length of parking lot OYO, leave block, Bear Crawl next length of parking lot OYO, Lunge Walk next length of parking lot OYO, Sumo Squat next length of parking lot OYO, Sprint final length of parking lot OYO (will end up back the block to repeat).

4th round: Inch Worm merkan w/block length of parking lot OYO, leave block, Bear Crawl next length of parking lot OYO, Lunge Walk next length of parking lot OYO, Sumo Squat next length of parking lot OYO, Sprint final length of parking lot OYO (will end up back the block to repeat).

5th round: block has made it back to the start, leave block, Bear Crawl length of parking lot OYO, Lunge Walk next length of parking lot OYO, Sumo Squat next length of parking lot OYO, Sprint final length of parking lot OYO (will end up back the block).

stow blocks, go back to flag

6 Minutes of Mary: 
Freddy Mercury x30 IC

Flutterkicks x20 IC

recover recover

Numberama: 
13

Namearama:
Redo (ruck), Olaf, Futurama (ruck), Dabo, Saget, One Bar, Corn Fed, Sofia (ruck), Pinwheel, Prayer Request, Flash, Urkel (ruck), Bedpan

Announcements:
F3 Christmas party is Thursday 12/13.  Parade is 12/16.  F3 anniversary party is in January.  

Pray for F3 brothers with newborns and children.  Pray for Wee Woo’s nephew Malachi (heart) and Wee Woo’s father (stroke symptoms).  Pray for Harbaugh (really bad pulled hamstring).  Pray for the community during the Holiday season (suicide rates typically go up during this time of year).

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Redo

Be in intentional when asking how others are doing.  Especially during the holiday season and for those that seem suspicious about contemplating suicide.  Its a good way for others to open up and share their struggles with others to find help.

Moleskin:
The ground was wet, lots of puddles, lots of mumble chatter, 2 broken blocks altogether created another great Q at the Ditch.  Always a pleasure leading.  Good push guys.

Friar Tuck’s VQ at the DITCH

  • When: 20181117
  • QIC: Friar Tuck
  • The PAX: Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash


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Intro: Saget oringally had the Q, but Friar Tuck was willing to step up and do his first Q.  This was a tribute for Corn Fed’s birthday coming up.  YHC (Bedpan) does not remember the Q detail for detail.

Conditions: clear skies, a bit chilly, probably around the upper 40s

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: Rubbermaid (FNG)

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:
TTT x10 OQ

LBAC x10 IC (fwd & bck)

grab a block

The Thang: 
Corn Fed is turning 29… 2+9=11.  Complete 11 reps of Merkans, Squats and Flutterkicks in 11 sets

  1. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  2. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  3. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  4. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  5. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  6. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  7. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  8. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  9. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  10. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  11. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC

Full Curls x7 OQ, Half Way up Curls x7 OQ, Starting from Half to Up Curls x7 OQ, Starting from Up down to Half x8 OQ

Complete 29 Bedpans OYO or 29 Burpees OYO

6 Minutes of Mary: 
American Hammer x30 IC

Freddy Mercury x35 IC

recover recover, stow blocks

Numberama: 
13

Namearama:
Friar Tuck, Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash

Announcements:
Ruck for Hunger was Saturday.  Christmas parade is 12/9. F3 Christmas Party is 12/13.  Continue to pray for Malachi.  F3 turkey ball is at gahagan park on thanksgiving.  Splinter is having thanksgiving dinner at his place and is open to F3.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Mack

Devo:
Led by Friar Tuck

Learn to control your anger.  Letting your anger take over the situation hardly ever works.  Use those 60 seconds to your advantage to calm the situation and control your anger.  Friar Tuck referenced a great Buddha quote to go along with his devo.

Moleskin:
Proud that Friar Tuck stepped up and completed his first Q! Happy early birthday to Corn Fed.  Was a great Q and great fellowship afterwards at Chickfila.

Everyone Loves Music till you work out to it!

  • When: 20181113
  • QIC: Mack
  • The PAX: TKO, Olaf, Urkel, Mcfly, Redo, futurama, saggett, wee woo, fri tuck , hardbaugh, corn fed, pin wheel , flash, gru, bedpan, mack


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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: Nice and cool

FNGs: nope

COP:  SSHX20 IC, Donkohte X 15 IC , TTT X 15 IC, Monkey humpers Xn 5 IC slow, LBAC OYO Front , back little , big.

The Thang:

YHC pull out a speaker and every one knows what that means . 4 songs with a mix up in the middle.

Sally – UP/Downs

Mosey to the picnic area and completed the following –

Dips X 20 IC , Step Ups 20 IC

mosey back to parking lot

Roxanne- Squats for the song and high knee jumps on red light.

Mosey back to the picnic area completed the following-

Dips 20 IC , Derkins X 15  Q, Incline Merkin Q 15

Mosey for next song back

Cupid Shuffle – while song is playing do mountain climbers until you hear down down , do 2 push ups, back to mountain climbers, then when he says right or left lift that arm and then go back to mountain climbers, rinse and repeat until song is over. That one is a good one.

Mosey back to the picnic area, completed-

Dips , reverse sit ups off the table.

Back for last song,

Tub thumping , burpees on down.

Each time we can back we would either plank  it to wait on the six, one time we did heals at 6 inches , and last time we did super man banana

Mary: no time

Numberama: 16

Pledge and COT  done 

Announcements: Ruck for hunger this weekend, the work out that is not name at fire station is still open for you if you need that afternoon pick me up.

Devo: YHC talked about blind spot, in the bible it mentions that the blind leading the blind and they will fall in the ditch. Don’t follow people blindly and don’t lead people blindly. There are a few areas to watch for when following people when they are blindly leading.

money- when they are in it just for the money and don’t care how they get it as long as they get it.

pride – when they let their pride take over and run their decisions (not being humble)

anger – no longer thinking about the man next to them but looking for revenge.

Look out for these areas, in your leaders, your self, and others. People sometimes are not driven by good. and we are not exempt for that either, so have your brother friend , family look out for you blind spots and hold each other accountable. also talked out how hard it can be to stand up to people who are not doing the right thing, afraid because they are your boss, they are you friend, and repriasial. Be the bigger and better man and stand up to them and hold them accountable. Also in that moment when some one is correcting you do not combat them, stand up and say you know you are right I am messing this up.

Moleskin:   YHC waited to long to sign up for the ditch to lead, so I borrowed this day from TKO who was willing to step back and let me lead. I was happy to be able to come out and lead these men. YHC has been struggling for what ever reason with stepping up, just in a slump. But good things are coming men, trying to break that cycle. So stand by – I am coming with up with good things in the future and I have some help.

Super new and exciting way to Run the Creek, it will amaze you!!

  • When: 20181105
  • QIC: Mack
  • The PAX: TKO, meter maid, urkle , corn fed, olaf , goober, snowden, wee woo, FNG , doctor ocotpus, Mack


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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: Cool and a Bit humid

FNGs: PIN Wheel ( Shawn Canady

COP:  So title is just to get you to read the backblast for  when we just run. Warm ups and stretching was done by most (we are stiff in the morning)

The Thang:

What is exciting you might ask ?? Well we ran the loop, and we ran it backwards. So theres that, nothing new we just ran, some ran slow some ran fast but we all finished.

 

Numberama: 11

Namerama: TKO, METER MAID, URKEL , CORN FED, GOOBER, SNOWDER OR (DUMP TRUCK AS HE HC’D AS) WEE WOO, FNG PIN WHEEL, DOCTOR OCTOPUS, MACK

Pledge and COT

Announcements: ALL DONE, RUCK FOR HJNGER, AND PRETTY MUCH IS YOU ARE A RUNNER THERE ARE SO MANY THINGS HAPPENING IT IS NUTS. 1/2 , FULL, 5 K WOBBLE, SUPER LONG RUNS, DOCTOR OCTOPUIS 26 FOR 26 HE IS TURNING 26 , CONVERGENCE, FIRE STATION WORK OUT. HTL (CRAZY PEOPLE STUFF ) .

Devo: YHC spoke about king Solomon, and how he points out not to answer foolish people with foolishness. How depending on your reaction and let god guide you when answering. If you answer a foolish person and comment with a foolish comment you have lowered your self to the person level of foolishness, but some times it might be right to be a little smart ass when responding to foolish people to stop them or shut them down.

another point that was made is King Solomon built a huge temple and prayed to God to bless the temple , him and the isirealites , God agreed to do so with a stipulation that they would not worship another God. King Solomon and his people were bless, he was blessed with power respect and money. But he later married multiple women who were not belivers who led him down the wrong path, and god took it all away. So remember when asking for more than living with in your means that what you ask for come with a cost or stipulations. Winning the lotto isn’t free, are you will to do what you have to get that , and keep it up for ever. If you win will you tithe, will you help others, will you do the right thing. Or if you ask god for something are you willing to follow his directioin if he gives you that blessing. Thank about that.

Moleskin:   It was a good run, YHC kept up with the FNG , and Goober kept up with corn fed. That is something I know I forgotten from time to time, that the 6 needs people to push them. Sure I can go out as I have improved and push my self to keep up with the fast guys and get better every time, or I make sure the 6 is good and they have some one to encourage them and push them as I have gotten better over time. IT SUCKS TO RUN ALONE, THATS WHAT MAKES ME DISLIKE RUNNING, but F3 gave me people to run with which makes it fun.

So remember not every time you have to go to the max some times it is good to fall back and be the 6.

Burpees Galore at The Ditch w/ a familiar face from Bedrock

  • When: 20181106
  • QIC: Bedpan
  • The PAX: Mack, Redo, TKO, Wee Woo, Olaf, Defib, Saget, Friar Tuck, Pinwheel, Corn Fed, Gru, Flash, Urkel, Beaker


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Intro: Lots of HCs on YHC’s preblast!  The weather was great and the PAX size was awesome. It was time for some Burpees Galore at The Ditch w/ a familiar face from Bedrock (he came to claim what was rightfully Bedrock’s, The Silencer).

Conditions: 70 degrees, a little humid with some mosquitos

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

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:
TTT (slow) x10 IC

Burpees x10 OYO (train horn was heard)

YHC felt that was a good enough warm up at that point, grab 1 block per person

The Thang: 
A. Genuine Circle of Doom: while the PAX is in a circle holding their blocks in the squatting/genuine position holding the block outward, one person from the PAX completes 10 Burpees OYO, when he completes his 10 reps, the next person beside him goes, Rinse Repeat

  • completed 1 round of this till everyone went.

B. Adjustment Body Builders Circle of Doom: while the PAX is doing Adjustment Body Builders IC, one person from the PAX completes 10 Burpees OYO, when he completes his 10 reps, the next person beside him goes, Rinse Repeat

  • completed 1 round of this till everyone went.
  • mosey over to the Tennis Court fence w/block

C. Ascending Testicles: place your feet on the fence, place your hands on the ground so you now are in the plank position.  Start at a 15 degree angle (complete 15 Merkans OQ), then move up the fence to a 45 degree angle (complete 15 Merkans OQ), then move up to the Balls to Wall position and hold the handstand till Q says stop.

  • completed 1 round of this
  • mosey back to the flag w/block

D. Climate Change: the PAX starts in the Al Gore position (tree hugger squat), whenever YHC yelled out “climate change” the PAX immediately does 5 burpees OYO as fast as possible.  When you complete your 5 burpees, go right back to the Al Gore squat position.

  • completed 5 round of this

E. Indian Run: the PAX got in a line and moseyed/Indian Ran down the path towards the large parking lot/Starbucks (did not go the whole way).  Completed 12 burpees IC at the far end.  After the burpees, moseyed OYO back to flag, plank up till remaining PAX arives.  No man left behind policy was in full effect here.

F. Merkans Circle of Doom: the PAX starts in the push up position on the block, the blocks were arranged in the shape of a circle.  Complete 2 Merkans OQ then shift to the left (try not to stand up), Rinse Repeat.

  • completed this by doing 2 Merkans on every block (there was 15).
  • stow blocks, head back to flag

6 Minutes of Mary: 
Freddie Mercury x35 IC

Denise Austin x25 IC

Burt Reynolds x15 (each side) IC

recover recover

Numberama: 
15

Namearama:
Mack, Redo, TKO, Wee Woo, Olaf, Defib, Saget, Friar Tuck, Pinwheel, Corn Fed, Gru, Flash, Urkel, Beaker, Bedpan

Announcements: Redo explained what the Silencer is and why Defib was claiming it for Bedrock.  Get with Cheetah if you did the Swamp Rabbit challenge.  Ruck for Hunger is coming up.  Pray for Wee Woo’s nephew.  Pray for Android.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Mack

Devo:
Led by Bedpan

“Motivation is the art of getting people to do what you want them to do because they want to do it” Dwight D Eisenhower.  YHC thanked the large PAX for finding the motivation to continue to wake up early in the morning, fight the gloom and push each other to be better men at F3 and men in general.  YHC challenged the PAX to continue to find this same self motivation in order to do the harder thing, not only with F3 but outside F3 as well.  Mack made a statment about sometimes just taking those 5 extra seconds to help one another or to do harder thing is extremely worth it.

Moleskin:
YHC was very appreciative of the large PAX coming to his Q.  The PAX seemed to have loved the Q and there was a ton of mumble chatter as well to make the Q less suckish.  After everyone dispersed and went their way, Redo noticed Defib’s car had a flat tire.  A few of us helped Defib change his tire so he could get on his way too.  As F3 likes to say, No Man Left Behind! Great push guys.