Hard Drive Archives - F3 Summerville

5 – 11 – 7

When: 20190620
QIC: Flo
The PAX: Dorothy Mantooth, Hard Drive, Cheetah, Sakrete

2019-06-20 by Flo Leave a Comment

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

Conditions: 74 degrees

FNGs: None

COP:

SSH, Imperial Walkers, Hillbillies, Don Quiote

The Thang:

Reverse Usain Bolt including Burpees, Merkins, Monkey Humpers, Carolina Dry Docks, Calf Raises

Farmers Carry two blocks per PAX over to the bleachers.

11’s with Step-Ups w/the block and Merkins on the block

7’s with Curls for the Girls and Calf Raises (Bear Crawl and Crab Walk in between)

Throw in a few Block Presses and Flutter Kicks for good measure

Mary: WWI Sit-Ups, WW2 Sit-Ups, Freddie Mercury, Captain Thor

Numberama, Namerama, Announcements, Pledge, COT

Devo:

1 Samuel 14:7: “Do all that you have in mind,” his armor-bearer said. “Go ahead; I am with you heart and soul.”

Jonathan was going to take on the Philistines against very heavy odds with just him and his armor bearer. His armor bearer was with him “heart and soul.” What an encouragement! Do you have a fellow brother who is willing to battle beside you with his heart and soul? If not, start building those relationships by seeking to be that person for a man you know. F3 isn’t just about fitness, fellowship and faith are also key components. We need men around us, battling with us in the trenches.

Moleskin: A party of five today. T-claps to Sakrete and Cheetah for doing the BJDD. Strong work men. There was a good bit of mumble chatter to keep the crew laughing during what seemed like an innumerable number of step-ups. Hard Drive forgot his gloves… which apparently happens frequently. Thanks for the opportunity to lead men!

Water Logged

When: 20190604
QIC: Cheetah
The PAX: Masterload, Motherboard (R), Spooky (R), Hard Drive, Spaceballs Wingnut

2019-06-04 by Cheetah Leave a Comment

Intro: YHC was wondering what to do today when his old buddy Hard Drive suggested that we do some upper body heavy. Since the rain came, logs were added for extra suck.

Weather: Rainy

FNGs: None

COP:

Touch your toes: PAX count to 20

Right foot over left: PAX count to 20

Left foot over right: PAX count to 20

TTT x10 IC

PAX went and grabbed blocks and logs and went to the spiderweb at the playground. Left 3 blocks there to use during pull-ups. Returned to edge of field near parking lot.

THANG: DORA

One PAX would perform an exercise, while the other would carry a log to the playground, do 5 pull-ups with feet on the block and return to partner.

100 OHP

200 Peter Parker’s (these were harder than expected, and will be used again)

300 Lulus

grab the blocks from the playground and return coupons to the hut.

MARY: (kinda)

Tricep Dips x10 IC

Numberama: 7

Namerama: Cheetah, Motherboard (R), Spooky (R), Masterload, Hard Drive, Wingnut, Spaceballs

Pledge Prayer Announcement

Moleskin:

The rain couldn’t keep us down. The logs added enough suck along with the Peter Parker’s.

3 HIM ITG

When: 20190523
QIC: Cisco
The PAX: Dorothy Mantooth, Hard Drive

2019-05-23 by Cisco Leave a Comment

Intro:

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

Weather Conditions:

Partly Cloudy, mid 60s

FNGs:

None

COP/Warm up:

Grab two blocks per PAX and farmer’s walk to far end of the field ~ 130 yards.

The Thang:

11’s: Hanging Knee raise – on Q (or toes to the bar) | Overhead clap while on your face – 4 count IC.
(4 pull-ups OYO -> Army Crawl ~10 yards -> lateral jump over blocks 4x OYO -> Army Crawl ~10 yards) – Rinse and repeat 4x
Farmer’s Walk back to the shed ~ 130 yards. Stow blocks.
One Leg Dead Lift – 4 count IC x10 each leg
Banana Roll Right – 4x IC
Flutter Kick – 10x IC
Banana Roll Left – 4x IC
Flutter Kick – 10x IC
Banana Roll Right – 4x IC
Flutter Kick – 10x IC
Banana Roll Left- 4x IC
Flutter Kick – 10x IC
One Leg Dead Lift – 4 count IC x10 each leg

Mary:

20 second BTW – on Q

COT:

Numberama; Namearama; Pledge; BOM.

Devo:

1 Corinthians 13:2 (ESV)

²And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing.

Moleskin:

Got a little dirty today, but probably nothing compared to what’s to come on Sullivan’s Island this Monday.

F3 Charleston Convergence:
May 27, 2019 @ 7:00 am – 8:00 am | 2101 Pettigrew St, Sullivan’s Island, SC 29482

DECK OF CARDS/ CATCH ME IF YOU CAN/ SAKRETE SHUFFLE

When: 20190521
QIC: Sakrete
The PAX: Hard Drive, Cisco, Defib, Dorothy Mantooth,

2019-05-21 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 clear and humid AF

FNGs: Not today

COP: 10 TTT IC slow and deep to stretch out this hamstrings; YHC instructed PAX to leave arms up until told otherwise. 20 LBAC forward, 20 LBAC backward, 20 over head clap and 20 moraccan night clubs all IC.

Drop arms.

The Thang:

Slow jog to YHC pickup to get phone. Slow jog back to flag. Figured out who our youngest PAX was and instructed to pick what would be used as a wild card. Hard Drive picked the Jack. Began working through the deck of cards with the exercises as follows:

Hearts: Curls for the girls

Diamonds: Tricep extension

Clubs: Over head press

Spades: Chest Press.

When the jack was drawn each Pax would line up on the start line and Bernie Sanders (backwards run) while one PAX did 5 burpees and 5 squats and sprinted towards the other PAX. When he reached the group another man began his burpees and squats while the remaining continued Bernie Sanders. Continue this until all PAX did their burpees and squats. Once the last PAX reached the group slow jog back to flag. Completed 3/4 of Jacks and no jokers were drawn. Got through about 3/4 of the deck.

Sakrete Shuffle around the track. Run the track until arriving at a set of bleachers. Run up and back down every set all the way around bleachers. This was named the Sakrete Shuffle shortly after the launch of The Jones by our buddy Lottalove.

Mary: 26 (Hard Drive’s age) WWI situps

Numberama: 5

Namerama: Hard Drive, Cisco, Dorothy Mantooth, Defib, Sakrete

Pledge and COT

Announcements: A whole host of convergences happening over the next month or so. Memorial Day, Fathers Day and 4th of July. Check out FB post for more details.

Devo: Q fail. Nothing lined up and let the PAX get away before giving the devo.

Moleskin: YHC sat down 5 or 6 different times and tried to come up with a weinke for today. Kept getting distracted. As I was heading to The Jones from Bedrock decided to go ahead and go with the deck of cards. Always a trusty one. Threw in the “catch me if you can” for an additional suck. Defib is an animal. BJ double down with a ruck at both locations. If you can get out to The Jones for either a Q or even just a posting make it happen. Tough guys and a great AO.

Mosey with The Jones

When: 20190502
QIC: Cisco
The PAX: Hard Drive, Lotta Love, Luigi

2019-05-02 by Cisco Leave a Comment

Intro:

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

Weather Conditions:

Clear, mid 60s

FNGs:

None

COP/Warm up:

Wait 3 minutes for more PAX

The Thang:

Square Mosey around Park Circle and back via Park Place N, S, E, & W – stopping along the way to complete exercises below.

40 second BTW – on Q
40 ATG Squats – on Q
10 Plank Hip Twist – IC (4 count)
Rev Bear ~15-20 yards 2x
Jail Break ~15-20 yards 2X

Mary:

10 Toes to Bar – on Q
20 LBC – IC (4 count)
10 each side | Side Plank Dip – IC (4 count)
2 minute plank

COT:

Pledge; Prayer Requests; Answered Prayers; Prayer.

Devo:

Moleskin:

First Q since April 2. Good to have Lotta Love back.

LottaLove’s back!!!

When: 20190425
QIC: Dorothy Mantooth
The PAX: Luigi, Hard Drive, LottaLove, Cisco

2019-04-25 by Luigi Leave a Comment

(Luigi posted this backblast on DMT’s behalf. DMT wrote it.)

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

Conditions: low 60’s, clear, half moon

FNGs: None

COP: Blimps – 5 burpees-on q, 10 lunge each leg-on q, 15 imperial walker-ic 20 merkins-ic, 25 plank jacks-ic, 30 squats-on q.

The Thang:

Black Snake – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

Dying Cockroach – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.

Cockroach Resurrection – 4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.

Dubya – Grab the bar for a pull up variation. The first ‘up’ is toward your left hand, the second ‘up’ is a regular pull up to the middle, the third ‘up’ is toward your right hand. Your chin traces a Dubya (W), lap of black snake, stopped at each goal post for dubyas.

Bataan Death March – Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of two Burpees.

Black snake, dubyas, reverse planks, black snake, dubyas

Mary:

Flutter kicks IC

Good Morning Abby – Starting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round.

Reverse Crunch – knees to chest

Steel Blades – The evil twin of Blades of Steel – Laying flat on your back, push your upper body up using your elbows. If you are super BA, you push you six off the ground so you are in a reverse plank on your heels and elbows.

Numberama: 5

Namerama: LottaLove, Hard Drive, Luigi, Cisco, DMT

Pledge and COT

Announcements: July 4th Convergence at the Ditch. Prayer requests for those Pax and M’s finishing college classes. Also for the school teachers and leaders with possible strike on 5/1.

Devo: Exodus, the entire book, read it, reach your goals.

Moleskin: WELCOME BACK LOTTALOVE!!! I’ve never hugged a dude so hard so many times. Great to have you back in the gloom brother.

Body Builders

When: 20190423
QIC: Luigi
The PAX: Cisco, Dorothy Mantooth, Hard Drive, Cheetah

2019-04-23 by Luigi Leave a Comment

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

COP: SSH x 20

The Thang

10-count body builders x 10
8-count body builders x 10
1/4 mile Indian run with a block
10 ct x 9
8 ct x 9
1/4 mile
10 ct x 9 (Q miscounted)
8 ct x 8
1/4 mile
10 ct x 7
8 ct x 7
1/4 mile
10 ct x 6
8 ct x 6
1/4 mile
20 burpees because DMT dropped and broke his block
10 ct x 5
8 ct x 5
1/4 mile
10 ct x 4
8 ct x 4
100 yds
10 ct x 3
8 ct x 3
100 yds
10 ct x 2
8 ct x 2
100 yds
10 ct x 1
8 ct x 1

Grand totals:

56 x 10-count BB
55 x 8-count BB
1.75 miles

Numberama: 5

Namerama: Cisco, Cheetah, Hard Drive, Dorothy Mantooth, Luigi

Pledge, COT

Moleskin:

A 55-yr old guy named Eric who was running on the track alongside us this morning came up afterwards and thanked us for pushing him. He had been training for a half Ironman when he was hit by a golf cart one year ago tomorrow. Just now getting back into competitive shape and feeling smooth with running (he was fast!). Invited him to join us any time.

The Warrior – April 2019

When: 20190418
QIC: Luigi
The PAX: Hard Drive, Dorothy Mantooth

2019-04-18 by Luigi Leave a Comment

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

Conditions: low 60s, sunrise during workout, pretty great weather and few bugs

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

Run 1 mile, then
AMRAP (as many rounds as possible)
- 5 pull-ups (on pull-up bars)
- 10 merkins
- 15 squats
- Run 120 yards (60 out, 60 back)

Since the field was still closed for seeding, and the gate beside the pool was locked (we could still walk through the pool area though), we modified as shown in the below sketch. It worked out pretty well.

Fitness test results (compare against March’s results):

Hard Drive: 20.212, finished 12 squats (vs. 16.00 in February, subbing flutter kicks etc. for runs due to ankle injury)
Dorothy Mantooth: 20.206, finished 6 squats (vs. 16.00 last time)
Luigi: 20.00 (vs 19.35 in February)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

10.00 = finished ten rounds exactly
10.04 = finished ten rounds plus 4 pull-ups
10.10 = finished ten rounds plus all 5 pull-ups
10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
10.30 = finished ten rounds plus everything except the run
10.40 = 11.00
Hopefully you get the picture. 🙂

Numberama: 3

Namerama: Hard Drive, Dorothy Mantooth, Luigi

Pledge and COT

Announcements/Prayer Requests:

Easter convergence this Sat, Apr 20, 7-8am at Doty Park with breakfast to follow. The workout will be performed in silence.
DMT’s family traveling to NC, safe and sane travels.
Hard Drive’s family traveling from NC to Charleston
Luigi – wife’s job situation.

Moleskin:

Everyone was pushing hard on the mile this morning. Fastest mile time was 6:56 (Hard Drive), slowest was 7:04 (DMT)!
YHC had his butt kicked this morning by these other two gents. Outstanding work. This is the first time every participant has completed 20 rounds!

Recovery after the HBC assault from Tuesday

2019-04-11 by Luigi Leave a Comment

(below backblast was drafted by Dorothy Mantooth and simply posted by Luigi)

When: 11APR2018

QIC: Dorothy Mantooth

PAX: Luigi, Hard Drive

Intro: Been a while since we’ve done a bunch of burpees and bear crawls, time to change that.

Weather: 55, calm, clear

FNGs: None

COP:

10 TTT IC

15 LBAC FORWARD

15 LBAC REVERSE

15 Mt. Climbers IC

15 Don Quixote (windmill) IC

THANG:

Burpee Mile Routine 48 burpees, 1 mile run. Done as 12 burpees, run 1/4-mile x 4.

Bears & Blocks Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

One mosey around the track.

Bearmuda Triangle Routine 3 markers ~30yds apart in shape of a triangle. PAX performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3. Named Bearmuda Triangle as it has been known to mysteriously lose some PAX along the way.

One mosey around the track.

Mary:

Flutter Kicks 25 IC

WWI Sit-ups 20 on Q

Numberama: 3

Namerama: Luigi, Hard Drive, Dorothy Mantooth

Pledge and BOM

Announcements: Easter Convergence, 4/20, 0700 at Doty Park, Ditch open at 0600, Breakfast following. July 4th convergence at the Ditch or Creek, TBD. Pray Requests for YHC’s brother, men on the Hike and Pray Request’s home to be refinanced.

Devo: Do not yearn for your neighbors’ ass.

Moleskin: PAX pushed hard today, had great weather for burpees and bear crawls.