Conditions: 60 degrees and clear
Count 7 pax
The Thang:
Warm up at COP: 20 SSH IC, 20 Don Quixote IC
Half Murph: .5 mile run to Huger Park, 150 squats, 100 merkins, 50 pull-ups, .5 mile return run to Doty Park
Mary: Pax choice – Jane Fonda, WW1 sit ups, LBCs, Plans, LBCs, Sweat Angels, Hello Dolly, LBCs
Jailbreak to COT
COT: count, namorama, Pledge of Allegiance, announcements, Ball of Man
Devo: Hot Spot – servant leadership
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: A combination of the rain over night and the little bit we got right after COP made the park just wet enough
FNGs: Not today
COP: Arms up until instructed to put down. 15 LBAC Forward-15 LBAC Reverse- 15 OVER HEAD CLAP- 15 MORACCAN NIGHT CLUB ALL IC- drop arms; 15 Hilbilies IC; 15 TTT IC; Waterfall merkins (Everyone hold plank. Starting with Mayhem execute 5 merkins while the remaining guys hold plank. Onced finished with merkins get a block and gather @ yield sign. Continue rotating until all Pax have done 5 merkins and gotten a block)
The Thang:
Block up and move out towards entrance. Each Pax instructed to place block down with a card that was handed out by YHC. Spreading the blocks out throughout the park. Once your block is placed take a lap around the fire station parking lot and back to the first block. Once all 11 stations were complete take a lap down to the bridge leading to the wiffle ball field and back to first block. Continue rotation until time called. Your pace. Push yourself. If one station gets clogged up move on to the next available station.
Mary: Hold plank rotating right arm up, left arm up, left leg up and right leg up. Roughly 3 minutes
Numberama: 11
Namerama: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R), Sakrete
Pledge and COT
Moleskin: This one looked way better on paper. With the lights being off where the flag was planted YHC had to adjust on the fly. Took longer than desired to explain and get moving. Can’t all be great.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold enough for Splinter to not be there and Space Cowboy to have on pants
FNGs: none today
COP: TTT x 15 IC, LBAC forward and reverse x 15, Overhead clap x 15 IC, Moraccan night club x 15 IC
Thunderstruck plank merkins. Turn on Thunderstruck by AC/DC. Hold plank and everytime they say Thunder in the song execute a merkin. If you break plank take a run to end of parking lot and back. Back in the fight
The Thang:
Lunge walk to end of parking lot. 5 Burpees OYO. Mosey to parking lot of senior center. 5 hand release merkins on Q. Mosey to water fountain near bathrooms. 5 WW1 situps on Q. Mosey to corner of hand ball court. 5 Squats on Q. Mosey back to the flag.
Increase same rotation but do 6 reps of each exercise. Once back at flag increase to 7 reps of each. Once back at flag continue going up on reps but the rotation OYO. Report back to flag @ 0540.
Mary: Thunderstruck plank merkins AGAIN.
Numberama: 8
Namerama: Peg(R), Microwave, Grits (R), Space Cowboy, Hospice (R), Milton, Flo, Sakrete
Pledge and COT
Devo: YHC dropped some knowledge from my daily devotion. However, its been so long since this Q I don’t remember what that knowledge was.
Moleskin: Somehow Peg had never done Thunderstruck Plank merkins. I made sure he has now. Microwave and Milton joined the ranks of making it through the entire song without having to take a lap. If I’m not mistaking Milton made it through both rounds. It started out cold. So much so that Space Cowboy wore long pants and a hoodie. He shed those layers quickly though.
This was my first time back in the Q spot in a while and it felt GOOD!!
Pax 15
Weather 54 and awesome
Warm Up
TTT X 10 IC
Don Quatioe x 10 IC
Mountain Climbers x 20 IC
The Thing:
Pax was directer to grab a block and head out to the ball feild.
Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.
On one side of the field we did Curals x 10 then we Qsaked the block to the other side. At that point we did blockyes x 10 and worked our way down.
Once every was complete we moved on to Damn-its on one side and then squats on the other side.
We stowed blocks and moved on to Mary:
Mary
Monkey Hummpers x 20 IC
Pickle Puunders x 20 IC
Rocover Recover
Pledge
Anouncements
Prayer
It was good to be at it.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 degrees to start off and humid. Very very very humid
FNGs: They slept in today
COP: 3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT. 15 Hillbillies.
The Thang:
Run around the park the long way staying on the sidewalk best effort. Team up in teams of 7 in order you finished. Find out who was on your team and remember. Stay with them. Move as 1. Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)
25 squats on Q
25 calf raises on Q
Run from corner of N Hickory and W Luke to base of Jingles Hill.
30 squats on Q
30 calf raises on Q
Jailbreak up Jingles Hill.
25 squats on Q
25 calf raises on Q.
Mosey with your team to N Cedar to W Richardson and to the parking garage. Muster at the bottom as one unit. No more teams. This is you vs you.
30 squats OYO
30 calf raises OYO
Get to the top of the parking garage as quick as possible. Line up on the wall immediately at the top of the stairs. Jailbreak to opposite side.
25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.
25 squats on Q
25 calf raises on Q. Upon completion run 3 straight aways continuing down the garage.
25 Incline Merkins on Q. Upon completion run 4 straight away which brings you to the bottom of the garage.
Line up at bottom of stairs. Faster guys in front. In 5 second intervals get back up to the top of parking garage as quick as you can. Once there plank until 6. Line up on wall immediately beside stairs.
Jailbreak across top level of parking deck.
25 incline merkins OYO. Upon completion run across parking garage and go down the stairs all the way to the bottom
Pair up (or several teams of 3 as it turned out) On bottom level 30 squats on OYO and 30 calf raises OYO. Upon completion you and your partner (s) get back to the AO the same route we took to get here. Plank for six or go back and get the six
Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC
Numberama: 21
Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete
Pledge and COT Turned to face the houses across N Hickory and said it loud and proud
Announcements: Repo’s run to benefit Camp Hands of Hope. Race will be virtual
Devo: YHC went to Publix after work on Friday. They were busy. The lines were backed down the aisles and it was just hectic. The cashier was super friendly and very professional. Upon leaving the store I called into the manager to give her a praise. Working in retail I know the complaints far out weigh the compliment. Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts. Normally when we call in the manager says thank you so much for letting us know. But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch. I challenged the PAX to reach out when service at businesses is exceptional.
Moleskin: With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best. YHC got a little tongue tied and said several times “pair up in teams of 7”. The PAX didn’t let me get away it. Everyone put in work. Goal was to get the heart rate up and keep it up for the duration of the BC. From the death threats and cursing that I received I will assume I achieved this goal. Glad to be here.
Conditions: 73, clear skies, and humid as a monkey’s butt!
Count: 10 pax
The Thang:
Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 20 Little arm circles – 10 forward/10 rearward – IC
Mosy to Faultline area for 7-11’s
7s – Sidewalk to sidewalk: burpees and burpees
No break
11’s – Sidewalk to sidewalk: merkins and deep squats (air)
Pit stops:
1 lap around horse shoe pits: 20 merkins on Q
1 lap around horse shoe pits: 20 american hammers IC
1 lap around horse shoe pits: 50 lbc on Q
1 lap around horse shoe pits: 40 WWI sit-ups on Q
3 minute running tour of Doty Park
COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man
Devo: Hot Spot
Conditions: 75 and stupid humidity!
Count: 11 Pax
The Thang: The Hero – Molly Greene
Warm up at COP: 20 SSH IC, 20 Don Quixote IC
Mosy to storage and each pax receives 1 CMUand mosies back to COP
20 block press, 20 block curls,
Run the half-block loop around Doty to horseshoe pits
20 dips on the wall, 10 steps up on wall (each leg)
Run back to COP
Rinse and repeat – AMRAP
COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 60’s. Little fog in the air but otherwise clear
FNGs: No apparently they both went to Bedrock this AM
COP: 15 TTT IC (low and slow), 15 hillbilies IC
The Thang:
Split into 2 team of 5 and 1 of 4. Take a left out of parking lot and then continue to take each left around the block. During each loop do 25 burpees, and 50 of the following: SSH, Merkins, Squats as a team. You decide as a team when the exercises are performed.
Repeat until time.
Mary: PAX led WW1 situps by 3.
Numberama: 14
Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete
Pledge and COT- loud and proud
Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow. Non Easter focused workout at Ditch at 0600.
Devo:
Lord, Lord
“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )
Do you ever get a feeling that God is telling you to do something? That is called conviction. Sometimes, we are convicted to do things that are difficult and all we want to do is run away. But when we run away, we compromise with God. We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work. What area of your life is God convicting you to honor Him with?
Moleskin: This was very similar to what I ran at Bedrock on Tuesday. The loop was smaller so more exercises were done. The team of 4 found a grocery store buggy and utilized it on a few of their runs. They were kind enough to offer it to YHC’s team but we declined. Ain’t nobody got time to be falling out of no buggy. Always fun at the TOTS. Thanks for allowing me to lead.
On a serious note. Cannoli is running for Dorchester County School board. DD2. He is in need of signatures just to get his name on the ballet. Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list. However, I’m not sure why you wouldn’t want to vote for him. He is a great dude and has the best interest of our youth in mind.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 65 Degrees
FNGs: None
COP:
SSH: 15 – IC
TTT: 10 – IC
Imperial Squat Walkers: 10 – IC
Failure to Launch: 10
Do-ah-diddy: Around the AO w/ Squats
The Thang:
11’s at the horse shoe pit. Calf raises and step-ups (each leg). Duck walk in-between
To the field:
10 Bobby Hurley’s – OYO
Dan Taylor (1 Squat & 4 walking lunges) to the other side
10 Bobby Hurley’s – OYO
Picnic Tables:
10 Squats, 10 Step-ups (each leg). 20 Squats, 10 Step-ups (each leg)… continue until 50.
Mary: None
Numberama: 14
Namerama: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, Hospice, Milton
Pledge and COT
Announcements: You are not just representing yourself. You are representing F3. Be mindful of how you act in public. People are watching.
Devo: James 1:2-4. There are no shortcuts to get from where you are to where you want to be. It takes what it takes to get there.
Moleskin: Hospice could feel his glutes getting tighter. We all agreed they were.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Disclaimer: Given loud and proud. Push yourself and don’t hurt yourself. No-one to sue
Conditions: 75 degrees. Overcast, humid
FNGs: 2 (Chernobyl and Peach Fuzz)
COP: Sakrete: 10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap
The Thang: Separate into 4 groups by numbering off 1-4
Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)
Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards
Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.
Sakrete- At waffle ball field. 10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC. Sprint one base. 10 hand release merkins, 10 copperhead squats IC, 10 WWI setups. Sprint two bases. 10 merkins. 10 squats. 10 Flutter kicks IC, Sprint three bases. 10 hand release merkins, 10 copperhead squats, 10 WWI situps. Home run trot around bases.
Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph
Numberama: 46
Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger
Pledge and COT oh yea loud and proud.
Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm. Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers. 50/50 gave us a update on what we could expect. Check on your brothers and neighbors.
Moleskin: Magnirock was excited to host the convergence today. Had a good showing of 45 guys. Bed Pan became the most recent recipient of the pickle pounders birthday song. Dude is 21. What were you doing on the day of your 21st birthday?? I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that. Good on you Bed Pan. Keep up the solid work. Thanks to all the men that joined us this morning and the work that was put in. We did have 2 FNGs. Jared Gilstrap now known as Peach Fuzz is our brother Peaches son. Jeffrey Facteau now known as Chernobyl.
Fitness. Fellowship. Faith.