Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
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
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: replace with weather
FNGs: any FNGs
COP:
45 – SSH – IC
16 – Burpees – IC
45 – Squats – OQ
16 – Merkins – OQ
45 – Calf Raises – OQ
16 – Terrible Ts – IC
The Thang:
Mini Dora
139 lunges – 1 for every one of JT Daniel’s passing yards
332 leg lifts – 1 for every rushing yard
Mary:
45 – Crunches – IC
16 – Jane Fonda’s – IC
45 – Flutter Kicks – IC
16 – American Hammers – IC
45 – Freddie Mercury’s – IC
16 – Pickle Pounders – IC
45 – WWI Sit ups – OQ
16 – Heel Touches – IC
Numberama: 10
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: replace with devo
Moleskin: replace with moleskin
Conditions: 34 and clear
FNGs: none:
Warm Up:
The Thang:
Mary: we barely had time for a 1 exercise.
Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!
Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.
The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:
Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.
Run to second cone: 20 LBCs
Run to third cone: 30 merkins
Run to fourth cone: 40 squats
Run to fifth cone: 50 flutter kicks
Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.
We broke down the Cannoli Flame at Bedrock on Dec. 12.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 43 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers
The Thang:
Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…
Usain Bolt to close us out.
Mary: Dying Cockroach, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.
Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.
Weather: 74 degrees and damp
The lights were out at the AO which made
for a very interesting post, which no one really wants to look at Schrute that early in the AM anyway.
Warm Up: 20 count in cadence side straddle hop, don Quixote, through the tunnel, little baby arm circles forward and back, 10 mountain climbers
The Thang:
water challenge taken from Force Blue veterans organization who challenged members to attempt place the body under stress and focus on being calm under stress.
Sooo we did 4 rounds with a sip of water held as long as possible for 10 burpees and a 200 meter run, 4 times. Spit out water when necessary and take another sip.
Move to blocks and do two rounds of side twist abs side lunges one round no block and the second round with block.
20 curls die girls and tricep extensions each
move to the picnic tables for decline merkins and 1000 step ups for 8 of us to split up.
this is for another special forces vet whose family put out a challenge to complete a workout of 1,000 step ups
go back to blocks and 20 merkins on Q
stow blocks
mosey long way around tennis courts to AO
PAX choice form Mary 4 rounds of suck
COT: ruck for hunger 11/21 5K drum stick and Coco cup 11/27 and 12/19 respectively
powerful prayer by Space Cowboy
and devo “slow is smooth, smooth is fast” stay calm during times of stress abs steady. lean on others
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 70’s and muggy
FNGs: Not today
COP: 15 TTT IC, 15 LBAC IC, 15 LBAC reverse IC, 15 Overhead clap IC, 15 Moraccan night club IC, 15 Hillbillies IC
The Thang:
Run around the farmhouse as quick as you can. First two finished will be team captains (Cheetah and Sugar Mountain)
Indian Run up to Yemasee St and back.
Get logs from back of YHC truck and place on grass beside the patio facing the road. Each member of the team will flip the log and run to the sidewalk and to the back of the line. Line continuously moving. When at the sidewalk flip it back toward the patio. After you flip run to the patio and then to the back of the line. Line continuously moving.
Losing team owes winning team 5 burpees.
Captains get your team and the log to the soccer fields by way of the road ASAP. Once at the soccer field captains select one man to get the log across the field while the remaining PAX gather blocks.
Relay race with the log. One man carries the log about half way on the field and then sprints back. Next man sprints to the log and brings it back. Rinse and repeat until all team members have gone. PAX did random exercises called by YHC while each team member flipped the log. Exercises included: Curls for the girls, tri cep extensions, over head press and lawn mowers.
Losing team owed winning team 5 burpees.
Relay race to opposite end of soccer field and back. Losing team owed winning team 5 burpees. Continued the block exercises with PAX not sprinting.
Slow jog around the soccer field.
20 curls for the girls on Q, 20 tri cep extensions on Q, 20 over head press on Q, 20 lawn mowers on Q each side.
Stow blocks and captains responsible for getting logs back into YHC truck.
Mary: Gather at the playground. 20 WW1 situps and go up the stairs and down the slide. 20 LBC’s and back to the bottom of the stairs. Rinse and Repeat for 12 minutes.
Recover Recover
Numberama: 10
Namerama: Placebo (R), Mad Dog, Fish N Chips, Three’s Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (R),
Pledge and COT
Announcements: Nov. 21st Ruck for Hunger, Thanksgiving Day convergence and football game, Dec 10th Christmas drop in @ Stalkers. Collecting monetary donations for Operation Sweet Tooth @ MUSC, Jan. 9 Anniversary Convergence and Party
Moleskin: Sugar Mountains team got their asses handed to them over and over again. When selecting teams it would have probably made things a bit more fair if YHC would have explained what we were going to be doing. However, all the captains knew was there was log work involved. Sugar picked his team based on strength while Cheetah picked his on speed. Cheetah prevailed….every time. Cheetah’s team even felt sorry and joined in on the last set of burpees. Lastly, the slide @ the Ponds may be the most fun slide in all of Charleston.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 39 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Imperial Walkers, Monkey Humpers, Terrible Ts
The Thang:
Today is election day, so YHC came prepared with puns and exercises for the PAX.
Pick and running mate and run for office
Swing states
Head to the picnic area
Return to the field and our blocks
For Kanye
Mary: WWI Sit-ups, American Hammers, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: From Ephesians 2:11-14 – In all of the nastiness, polarization, and division we will likely witness today, recognize that in Christ he has made us one. Through his death and breaks down the walls that divide us and make us one in Him.
Moleskin: YHC remembers fondly an election-themed workout that Floppy did four years ago. Today’s was not as good as that, but it was still fun and got a few laughs and comments from the PAX. Credit to my M for helping me with my weinke last night as today’s workout was developed. Scary moment today when Milton heard his calf muscle pop. Check in on him if you get a chance and make sure he’s ok. Finally, Space Cowboy headed out early to do his civic duty and vote. He and Pretzel also win the day for wearing shorts and t-shirs… Pretzel had the cut-off t-shirt. They are real men.
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.