Mild
high 50s
warm up getting ready for run and a 12 mile ruck
Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton
The standard was held
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 65
FNGs: None
COP:
SSH: 50 – IC (You’re welcome Pretzel)
TTT: 10 -IC
Hill Billy: 10 -IC
Merkins: 10 – OQ
Don Quixote: 10 -IC
The Thang:
5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.
Mary:
Makhtar N’Diayes: 15 – IC
WWI Sit-up: 25 – OQ
Numberama: 13
Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton
Pledge and COT
Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.
Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)
Moleskin: Flutter kicks cause gastrointestinal issues.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 51 degrees
FNGs: None
COP:
SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers
The Thang:
5 – 4 – 3 – 2 – 1
50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits
Rinse and Repeat
Mary: WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts
Announcements, Pledge, COT
Devo: Always Forward. Never Backward. YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.
For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.
For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.
Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.
39 degrees and cold, no wind
warm up was waiting for 5:00am
the thang
4 mile bridge run by Good Times and Schrute with a 3 mile peal off from Muscadine to join Cannoli and Hospice for a return ruck back to AO. Good Times Schrute Muscadine and Cannoli completed a WOD at AO with COT and fellowship.
a twist on traditional Creamer activities.
make it a great weekend!
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool, breezy, and with light rain near the end of the workout
FNGs: None
COP: SSH x20 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC forward & backward OYO; Slow mosey around the armory building into the tennis court
The Thang:
-Pax circle around the tennis net…side shuffle to the right around the net, then to the left, changing direction on Q.
-Set of 11s – Squat jumps on one side; high knees IC on the other side; sprint each way between stations.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Circle around the tennis net and side shuffle on Q again.
-Set of 11s – Squats on one side; Merkins on the other side; Burpee broad-jump from squat station to merkin station; spring back after merkins.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Side shuffle on Q around the tennis net again.
-Squat jumps x5 OYO, then sprint to other side of court and back. Repeat until Q says to stop.
-Return to flag
Mary: LBCs x20 IC; Ray Charles x20 IC; Flutter Kicks x20 IC; LBCs x20 IC
Numberama: 9
Namerama: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton, Waldo
Pledge and COT
Announcements: February Q sheet is up. Convergence at the Ditch on Saturday.
Devo: Try to keep learning. Learn new skills and new things. Learn more about the things you think you know well.
Moleskin: I rarely Q outside of Bedrock, but Microwave asked for some help at Seismic, so I was happy to help out. I hadn’t worked out at Doty in a while, so I decided to keep it simple and do a cardio/leg beatdown in one small location. Running around town is a good workout, but you can also do cardio in a small space with the right exercises. I tried to keep everyone moving and keep the heartrates high. The mumble chatter got lighter as we went along, so I think I succeeded. It was great to finally lead the #tipofthespear.
Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold
FNGs: None
COP:
SSH – 20 – IC
Don Quixote – 15 – IC
LBAC Forward – 10 – IC
LBAC Backward – 10 – IC
Overhead Clap – 10 – IC
Bat Wing – 10 – IC
The Thang:
Grab 2 bricks
Mozy to the parking garage (stop to rest with 10 Merkins)
Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.
Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.
Run back to the AO
Mary: No time
Numberama: 5
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.
Moleskin: replace with moleskin
COP: SSH, Imperial Walkers, Hillbillies, TTT, LBAC’
THANG: Mosey to Jingles Hill and complete two rounds of Sevens
Round 1: Merkins and Flutter Kicks
Round 2: Merkins, Monkey Humpers
In between exercises run backwards up the hill and forward down it.
MARY: WWI Sit-ups, Pickle Pounders
DEVO: “Benaiah son of Jehoiada, a valiant fighter from Kabzeel, performed great exploits. He struck down Moab’s two mightiest warriors. He also went down into a pit on a snowy day and killed a lion.” 2 Samuel 23:20
YHC encouraged the men to trust God when being called to a hard task. Take on the lion like a mighty warrior and trust God in the outcome.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60
FNGs: None
COP:
Slaughter Starter – 20 Burpees OYO
The Thang:
Mosey around downtown
Stop at the fountain in front of the bank:
Decline Merkins – 20 – OQ
Squats – 20 – OQ
Incline Merkins – 20 – OQ
Step-Ups – 20 – OQ
Moesy around downtown
Stop at the field by the YMCA:
2 pax flip the tire then do a burpee, remaining pax duck walk behind while they await their turn
Mosey around downtown
Stop at the parking garage:
Squats – 20 – OQ. Take the steps to the next level. Squats – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.
Merkins – 20 – OQ. Take the steps to the next level. Merkins – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.
Mosey around downtown:
Stop at the fountain in front of the bank:
Step-Ups – 20 – OQ
Mary:
WWII Sit-Ups – 20 – OQ
American Hammers – 20 – IC
Jane Fondas – 20 – OQ
Flutter Kicks – 50 – IC
Numberama: 7
Namerama: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice, Milton
Pledge and COT
Announcements: Ruck for Hunger – 11/21
Devo: James 1:19. When you are in an argument with your spouse (or anyone). Listen to understand not to respond.
Moleskin: Pretzel focused on his right side this morning. He is going for that fiddler crab look.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 73 degrees
FNGs: None
COP:
SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees
The Thang:
Mosey to Huger Park with three stops along the way:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.
The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)
Close out our time at the park with 10 Burpees
Mosey back to the AO with two stops along the way due to time contraints:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
Goose Step 30 yards then jail break sprint back to the AO.
Mary: WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure
Numberama, Namerama, Announcements, Pledge, COT
Devo: Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.
Moleskin: The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!
Fitness. Fellowship. Faith.