The 12 Days of Christmas/Ruckmas in September

When: 20190916
QIC: Defib
The PAX: Rabbit Ears, Repo, Mad Dog, Mrs. Potts, Snookie, Swinger, Sakrete, Top 40, Mañana, Wreck It Ralph, Defib

2019-09-16 by Defib Leave a Comment

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

Conditions: Mid 70s and clear.

FNGs: No FNGs

Disclaimer: Given, Modify as needed!

COP:

Straight to the Thang!

The Thang:

This Q was brought to us by ruck.beer 🎒🍺

12 Days of Ruckmas Workout

If you’re looking for some weirdo fun this holiday season, get some friends or your Ruck Club together and tackle this workout together.

12 Days of Ruckmas

This workout is to be performed in the order of, and while singing the workout to the tune of, the 12 Days of Christmas. And, yes, that means you follow the pattern of day 1, day 2-1, day 3-2-1, day 4-3-2-1, etc.

The workout should be with ruck-on or being held for all movements except #6 and #9.

The workout (and song lyrics) are as follows:

On the ___ day of Christmas, Saint Bomber gave to me…
1 Push-up with your heavy ruck on.
2 Simple Squats.
3 Overhead Presses.
4 Man-makers.
5 Foooouuuurrrrr Count flutter kicks.
6 Body weight push-ups.
7 Rucks a thrusting.
8 Front hold lunges.
9 Standard sit-ups.
10 Rucks a curling.
11 Mountain Climbers.
12 Monkey F*ers.

My apologies to the PAX because I didn’t have us sing along with the workout 😅 . We made it to day 12 but called time after the curls.

Mary:

Sorry Mary, No time

Numberama: 12

Namerama And Pledge: Done

Announcements:

GrowRuck 17 is coming to Southern Pines NC the weekend of November 15-17, 2019. GrowRuck is an intensive weekend of F3 Leadership Development, including plenty of 1st, 2nd, and 3rdF. As F3 is an organization OF leaders, all PAX are welcome to participate.

The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by registering now.

Registrations made through September 22 will require a $75 deposit which helps us secure the Cadre. The final $75 balance (or $150 full payment) will be paid at the same site and is due October 11. Registrations at full price will be taken up to the day of the event, but a T-shirt is not guaranteed due to required lead times.

Prayers and BOM :

Prayers for Sakrete’s M, She is healthy and well but the struggle of pregnancy (and dealing with Sakrete) is real

Prayers for Wreck It Ralph as he embarks on the journey this weekend that few will pursue and even fewer will complete: the GORUCK HTL . Though both physically and mentally demanding and just down right hard, it is an incredible experience. Enduring the events doesn’t sum up the difficulty he has put himself through. The hours, days, weeks, and months of training have been endured (and possibly enjoyed) By Wreck It Ralph to prepare him for this weekend. It’s no easy feat to get to this point of preparation. Godspeed Brother!

Our Continued prayers for Underhand, as he continues his battle with stage 4 melanoma skin cancer.

Prayers for the people of the Bahamas and those affected by Hurricane Dorian.

Devo:

Psalm 31:14 But as for me, I trust in You, O Lord, “You are my God”.

Though it was difficult, I have come to terms that I am not ultimately in charge of my future. The Universe and the things in it were created by something immense and amazing; and it wasn’t me or mankind that made it. It is by some Devine plan that things have been created and things occur. But that’s not to say we have no room to act; anything with mass produced gravity or an effect. We can have an effect on us and the things and people around us. So we can make plans and train for events, but things can happen. We can get sick; we can get injured; We can’t always make it to the event that we’ve had our heats set on for almost an entire year. Something just aren’t meant to be at that point in time. And if the Being who created the universe and all the things in it thinks it’s not mine time do something, I’m okay with that. 🙏

Moleskin:

It was great to see so many PAX at Magnitude this morning! It was great to take the lead again. I still have a hard time saying “the next exercise is” and I appreciate the PAX remind me which exercise we were on 😅🙏. I have had an exceptional recovery from my knee arthroscopy surgery 17 days ago. I frequently thank God throughout my day for how well I am doing. Over the last months, I’ve had a hard time. I missed being out in the gloom with my brothers, I spent most days limping, there were days I was on crutches because my knee hurt that bad, and there were actually times I had to crawl across a room because my knee hurt too bad to limp and I didn’t have the crutches with me. My wife didn’t understand why I’d still smile or think that the surgery would somehow work this miracle where I’d get back to how I was physically. And truthfully, if you saw me regularly, you would say the same things. Surgery was 8/30/2019, the doctor checked out the area, cleaned up one spots and removed a “butterbean” sized floater, which was the bony car tissue I broke off and kept getting jammed in my knee joint. I started posting again 9/9/2019, 10 days post op and felt well and by Thursday, 13 days post op, when Waldo had us doing 11’s around the upper parking lot with Burpees and Jump squats, I felt so good! (Minus feeling exhausted from working out) but by the end I was almost 2 laps ahead of everyone! It’s really just incredible. I prayed about it and here I am. 🙏 I am thankful to be back. I thought it was fitting to do a God-related workout 😄

Magnirock Labor Day Convergence

When: 20190902
QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
The PAX: 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)

2019-09-02 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.

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.

August Running of The Cardiac

When: 20190822
QIC: Sakrete
The PAX: Waldo, Robin Wood, Dri Prime, Swinger, Rizzo, Easy In, Mayhem

2019-08-22 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: 76 degrees and humid as all get out

FNGs: None today

COP: 10 LBAC Forward IC, 10 LBAC reverse IC, 10 TTT Low and slow to stretch out the hamstring IC, 10 Hillbillies IC

The Thang:

The Cardiac is the monthly fitness test. It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Dri Prime- 9

Rizzo- 12 or 13

Mayhem- 10

Waldo-9

Robin Wood- 4

Easy In- 10

Swinger- 10

Sakrete- 9

Mary: Ain’t nobody in the world got time for no Mary on Cardiac day

Numberama: 8

Namerama: Waldo, Robin Wood, Dri Prime, Swinger, Rizzo, Easy In, Mayhem, Sakrete

Pledge and COT YES SIR INDEED

Announcements: Labor Day Convergence @ Magnirock 0700, September 9th 630 Fleet Feet Summerville. 5k benefiting Underhand

Devo:

Restore

He renews my strength. He guides me along right paths, bringing honor to his name. (NLT) ( Psalms 23:3 )

We tend to become sad or frustrated when we receive bad news. Always remember that God wants us to appreciate life even when we’re going through tough situations. Next time you’re in one of those situations, whether a family member is sick, you’re out of work, or things just aren’t falling into place, remember that God has a bigger plan for you.

Moleskin: Mumble Chatter was low this morning. It was humid and just plain hot. However, we did find out that Rizzo is a monster. The dude says he did 11 rounds. He is not telling the truth. He did either 12 or 13. I know he was more than 2 ahead of me. We also found out that Dri Prime apologizes to Rizzo when the AC temp gets adjusted because he is afraid of him (they are roomates). It’s understandable. Great work Rizzo. Good push by everyone there this morning. It wasn’t easy.

Sakrete Heads to the Den

When: 20190819
QIC: Sakrete
The PAX: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget

2019-08-21 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: 75 DEGREES AND HIGH HUMIDITY *LOW COUNTRY IN THE SUMMER*

FNGs: Not today.

COP: Leave arms up until told to drop–15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Over Head Clap IC, 15 moraccan night club IC, 15 TTT IC, 15 Hillbilly IC

Thunderstruck Plank Merkins (This needs no explanation at this point. However, it was most The Den guys first experience with it. Spoiler Alert::: They don’t like it anymore than anyone else does)

Partner Up *one group of 3*

The Thang:

Broke the AO into different stations. They are as follows: Station 1: Entrance to parking lot closest to Cypress Garden Rd. Station 2: Where the blocks are stored. Station 3: End of parking lot furthest from entrance. Station 4: Where the walk through door is at back of building. Station 5: Trash cans on back side of building. Station 6: Where the basketball goal is laying down on sidewalk. Station 7: flag. For the remainder of this backblast Stations will be referred to as ST1, ST2, ETC… All exercises done on Q unless otherwise specified. During movements stick with your partner

ST1: 10 merkins– Jailbreak to ST2

ST2: 10 merkins; 10 Squats– Jailbreak to ST3

ST3: 10 merkins; 10 Squats; 10 WWI Sit Ups– Jailbreak to ST4

ST4: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks– Jailbreak to ST5

ST5: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO– Jailbreak to ST6

ST6: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks,; 10 bobby Hurley OYO; 10 LBC– Mosey to front of church. Jailbreak to flag. Mosey around building and once back in front of church jailbreak to flag.

ST7: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins–jailbreak to ST1

ST1: 10 merkins: 10 Squats; 10 WWI Sit Ups: 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises– jailbreak to ST2

ST2: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises; 10 heel touches IC– mosey back to ST7 opposit way (shorter distance)

Mary: Thunderstruck plank merkins

Numberama: 19

Namerama: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget; Sakrete

Pledge and COT– DONE AND DONE

Announcements: Carnes Crossroads evening workout at 1800 on Tuesdays. Labor Day convergence at Magnirock 0700 with breakfast to follow

Devo: YHC gave his testimony on weight loss and accomplishing goals since starting F3.

Moleskin: The jury has returned. No one likes Thunderstruck. It has been brought to every corner of the region. Everyone hates AC/DC now. Everyone. Maybe Thunderstruck has ran its course…..eh maybe not. Great work by the cats out at The Den. YHC came ready to deliver a beating and these dudes were ready to accept one. Great work everyone.

The CC Brings the MOST MUMBLE CHATTER EVER

When: 20190815
QIC: Sakrete
The PAX: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble

2019-08-15 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: Mid 70’s and HUMID

SCS: Flanders, Sugar Mountain, Double Trouble, and Splinter

FNGs: Had one on the preblast but the guy bringing him didn’t show up either (It was Dri Prime) . Maybe soon.

COP: YHC warned the PAX in pre blast and at arrival there would be none. Ready to move at 0500

The Thang:

Lunge Walk to the light pole on right hand side

Sumo Squat to next speed limit sign on right hand side.

Jail Break to fire hydrant

Bernie Sanders to beginning of bridge

Jail Break across bridge

Form up in 2 columns and mosey to the top parking lot.

TOP PARKING LOT IS DIVIDED INTO 2 SECTIONS. PARKING LOT WILL BE BROKE INTO 5 STATIONS. FOR REMAINDER OF BACK BLAST THEY WILL BE KNOWN SIMPLY AS ST1, ST2, ETC. STATION 1 IS FACING THE FIRE STATION ON THE LEFT SIDE OF THE PARKING AND END NEAREST THE WOODS. STATION 2 IS THE CROSS WALK IN MIDDLE OF PARKING LOT. STATION 3 END OF PARKING LOT NEAREST FIRES STATION. STATION 4 IS FACING AWAY FROM FIRE STATION AND CROSS WALK IN MIDDLE OF PARKING LOT. STATION 5 IS END OF PARKING LOT NEAREST WOODS FACING AWAY FROM FIRE STATION. IF YOU AREN’T FOLLOWING COME OUT TO BEDROCK ONE MORNING AND I’LL SHOW YOU

ST1- 10 Merkins on Q. Jailbreak to ST2.

ST2- 10 Merkins on Q, 10 Squats on Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q. Mosey to opposite side of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. Jailbreak to ST5.

ST5-10 Merkins on Q, 10 Squats on Q. 10 WWI Stiups on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. Mosey to and around circle with baseballs at entrance and back to ST1.

ST1- 10 Merkins on Q, 10 Squats, on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. Jailbreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. 10 hand Release merkins on Q. Jailbreak to ST3.

ST3- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand release Merkins on Q, 10 calf raises on Q. Mosey to opposite of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand Release Merkins on Q, 10 calf raises on Q, 10 heel touches IC

Partner up. Next stop is the flag. Slow man sets the pace. Stay with your partner. When YHC returned to flag gathered the masses and head back out to the get the 6.

Mary: 1 minute and a half plank. If plank is broken take a jog around the circle.

Numberama: 16

Namerama: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble, Sakrete

Pledge and COT We did that. As usual. The Standard is the standard

Announcements: Labor Day Convergence @ Magnirock 0700

Devo:

Beware Of Envy

Don’t envy sinners, but always continue to fear the LORD . (NLT) ( Proverbs 23:17 )

Our culture shouts that bigger is better! Envy almost feels normal in the climate we live in, it can be hard to even notice how it hurts our hearts. God warns us to be careful not to envy but trust that God has placed you in your own life with your specific set of resources to tell a perfectly unique story that only you can tell.

Moleskin: The mumble chatter at Bedrock is always a step higher than anyone else. Always. Fish N Chips doesn’t check FB and was talking at the onset so he had no idea that @ there was no warm up. He decided to express his concern. About mid way through the lunge walks I knew it was going to be a different animal controlling the mumble chatter today. Rabbit Ears came back to join us today. The EH worked on him. Keep EHing your friends. Robin Wood is really fast during sprints. Like really fast. Grits is also fast. Fish N Chips is also fast. YHC apple watch showed 722 calories burned and DT informed me that his said over one and a half miles of movement. The mumble chatter saw a SIGNIFICANT loss during the station work. Somehow DT managed to still talk A LOT even after “being smoked 15 minutes in”.

Total Number of reps from this AM: 90 merkins, 80 squats, 70 WWI situps, 60 Carolina Dry docks, 50 Bobby Hurleys, 40 LBCs, 30 hand release merkins, 20 calf raises, 10 heel touches and a mile and a half of movement. This was test run number 3 of this workout. It will appear again soon. Until the next one. Sakrete Out.

Bedrock 8/13/19: Bedpan don’t come back

When: 20190813
QIC: Bedpan
The PAX: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In

2019-08-13 by Bedpan Leave a Comment

Intro: Sakrete quickly signed up to Q the first day of August @ The Ditch. We didn’t have a Q listed for that day and he stepped up. Unfortunately I couldn’t make it to that particular Q because my car wouldn’t start. I wanted to give back to Bedrock what Sakrete gave to the Ditch…a beatdown. It was time for Bedpan to bring the heat.

Conditions: low 70s

Shortcake Special (Before the BC): Swinger, Wreck It Ralph

Ruckers: Wreck It Ralph

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 x15 IC

LBAC Fwd/back x10 IC

OHC x10 IC

Sun God’s x10 IC

SSH x20 IC

completed 1 round of Sally: listen to the entire song, (bring Sally up [stand up], bring Sally down [hold squat position]).

grab a block and a partner

The Thang:
Farmer Carry Partner Dora – complete exercises together while one partner is farmer carrying two blocks and the other is doing the exercise. Swap roles when farmer carrier gets back.

exercises were: 100 Diamond Merkans OYO w/partner single count, 200 Freddy Mercury’s OYO w/partner IC, 300 Mountain Climbers OYO w/partner IC.

stow blocks

6 Minutes of Mary:
South American Hammer x20 IC, Box Cutters x15 IC

recover recover

Numberama:
14

Namearama: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In

Announcements:
Q school @ the Den 5:45am 8/16 this Friday. Men’s Hike in October. Labor Day Convergence aka Magnirock coming up. Thoughts and prayers for Wilson’s family.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Major Dad

discussed why we prayed for Isaiah a week ago. Some of us come into this world with the world completely against us. Possibly with no parents, family, resources, etc. Pray for those children that have the odds completely stacked against them. They didn’t ask for such a hard life.

Moleskin:
YHC brought the heat like he said he would. Truly enjoyed it. Mumble chatter was great this morning. Fish N Chips made sure I wasn’t welcome back @ Bedrock 🙂

Sakrete at the TOTS

When: 20190806
QIC: Sakrete
The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, City Slicker

2019-08-12 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: 70 degrees and humidity is ridiculous.

FNGs: NOT TODAY

COP: 15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park. ST1 intersection of parking lot to DOTY and Community Center parking lot. ST2 flag pole in Community Center parking lot. ST3: End of the parking lot by other entrance. ST4 center section by the “horseshoe wall”. ST5 end of parking lot beside trash cans. ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5. All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time. If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin: This was the second run of this particular workout. There were some variations but for the main part this is what we did @ The Ditch the other day. I will be bringing this to different AO soon. The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning. It was good to see the flag planted in front of the Community Center again. Seismic is back boys!!

Circuit Workout in the Pool

When: 20190809
QIC: Canadian Bacon
The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo

2019-08-09 by Canadian Bacon Leave a Comment

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

Conditions: Very humid and wet

FNGs: None

COP: 10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10 of each
(Each partner does each activity 5 times)

Pool Circuit 3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

Let’s Try Some New Things

When: 20190808
QIC: Waldo
The PAX: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble

2019-08-08 by Waldo Leave a Comment

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

Conditions: Warm and Muggy…typical August morning

FNGs: None

COP: Chumbaburpee – To the song ‘Tubthumping’ by Chumbawumba, start with SSH at the beginning of the song, then every time they sing, “I get knocked down, but I get up again”, do a burpee. While not doing burpees, continuously do SSH throughout the song until it is over.

The Thang:
Mosey to wiffle ball field:
Field of Dreams – Divide into four groups. The group at home plate does 10 burpees, and then relieves the Pax at 1st base. The group at 1st base was doing AMRAP squats until they were relieved, where they then proceed to 2nd base. The group at 2nd base was doing AMRAP merkins until they were relieved, where they then proceed to 3rd base. The group at 3rd base was doing AMRAP LBCs until they were relieved, where they then proceed to home plate to do 10 burpees. Continue this rotation until everyone has been at each base.

Mosey to the big wall at the front of the park:
Wall of Fire – While Pax does People’s Chair, take turns doing 10x Merkins, and then take turns doing 10x LBCs. When not doing the Merkins or LBCs, you’re holding People’s Chair against the wall.

Mosey to the parking lot at the end of the park:
Webbicides – A standard suicide (or Staying Alive) but as you get to each line, you do an increasing amount of merkins. So you run to the first line, do 1 merkin, run back to the start, then run to the 2nd line, and do 2 merkins. Continue that progression until you get up to the 10th line where you are doing 10 merkins.

Mosey to the bridge:
-Do one tricep dip on the bridge rail, then lunge walk to the alternate side, and do two tricep dips. Continue to lunge walk between the rails, adding a tricep dip on each side until Q says to stop. The Pax got to around 8 tricep dips by the time we stopped.

Mosey to the flag.

Mary: Hands of Time – Pax is on their 6’s, circling up w/ their heads in the center with legs out like hands of a clock. Legs start up at 90 degrees (like where they would be for Heels to Heavan). Count around the circle up to 120. When you call out a number, move legs from 90 degrees to 6 inches above the ground and hold until the count returns to you, then return it to 90 degrees. Continue until the count gets to 120, alternating your legs from 90 degrees to 6 inches each time the count gets to you.
-LBCs x30 IC

Numberama: 11

Namerama: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble, Waldo

Pledge and COT

Announcements: Labor Day convergence at Bedrock/Magnitude.

Devo: Don’t be afraid to try new things. Some things will work, some won’t. But you almost always gain something by attempting new things.

Moleskin: So I pre-blasted this workout, saying that my Q would be somewhat inspired by my college experience. My original plan was to randomly pick a back-blast from F3 Rock Hill (where I went to college) and translate it into a workable BC at Bedrock. Unfortunately, there weren’t many published backblasts on their website, and most were for their running AO, and the others I saw would have been difficult to translate into a BC at Bedrock (or used terminology/exercises that I couldn’t figure out). So I called an audible and shifted my workout to the idea of trying new things (which I could tie back to my college experience, as I did some new things; some good, some not so good). I went through the exercise list on the F3Nation website and pulled some exercises/routines that I hadn’t done before, not sure how they would work in practice or how they would fit in to the 45 minute workout time. All in all, it went pretty well. I did have to through in a couple extra items to fill out the time, but the various new routines were challenging and may pop up again in a later workout (FYI, the Chumbaburpee will cause your legs to be jello before you even get to The Thang).

The Ditch meets Thunderstruck and a Life Time Ban

When: 20190801
QIC: Sakrete
The PAX: Stringbean, One Bar, Tinder, Beanie Baby, Futurama

2019-08-01 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: 74 degrees. Humid but its Charleston so that makes sense

FNGs: Not today disclaimer given anyway

COP: *LEAVE ARMS UP UNTIL TOLD TO DROP* 15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 OVERHEAD CLAPS IC; 15 MORRACAN NIGHT CLUBS IC. (Drop arms). 10 TTT IC, 10 Hillbillies IC

Mosey to basketball court. Thunderstruck Plank Merkins. Play Thunderstruck and hold plank. Every time they say thunder execute a merkin. If plank is broken run length of basketball court. Get back in the fight. At completion of song get blocks.

The Thang:

Remainder of the workout was broke into 3 stations. Station 1 (the wall on the basketball court). Station 2 (half court where the first set of basketball goals are facing each other) Station 3 (far end of basketball court). For rest of this BB they will simply be noted as ST1, ST2, ST3.

ST1- 10 Curls for Girls On Q. Jailbreak to ST2

ST2- 10 Merkins On Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q. Mosey around tennis courts back to ST1

ST1- 10 Curls for Girls on Q. 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q. Jail break to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q, 10 Hand Release merkins on Q. Jail break to ST3

ST3- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkings on Q, 10 monkey humpers on Q. Mosery around tennis courts back to ST1.

ST1- 10 Curls for Girls on Q. 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkins on Q, 10 Monkey Humpers on Q, 10 Tri Cep extension on Q. Jaibreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkins on Q, 10 Monkey Humpers on Q, 10 LBC on Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR Merkins on Q, 10 Monkey Humpers on Q, 10 LBC on Q, 10 Bobby Hurleys OYO. Mosey around tennis courts back to ST1.

ST1- 10 Curls for the Girls on Q, 10 Curls for the Girls on Q, 10 Tricep Extensions on Q, 10 Curls for the Girls on Q, 10 Tricep Extension on Q, 10 Over Head Press on Q.

Stow blocks.

Mary: Thunderstruck plank merkins. (only made it about half way through song before endex)

Numberama: 6

Namerama: String Bean, One Bar, Tinder, Futurama, Beanie Baby, Sakrete

Pledge and COT Stringbean had to hold the flag but we pledged.

Announcements: Share the Load Ruck event organzied by Redo on 8/10. Stay alert for announcements to come

Devo: Had coffee with One Bar and Stringbean at Starbucks.

Moleskin: YHC doesn’t get to The Ditch very often and Qing there even less. Upon signing up to Q today I got a very enthusiastic message from One Bar inquiring about Thunderstruck. Apparently those Ditchites haven’t had the privilege of enjoying this. Don’t worry fellas One Bar got his request. Stringbean made an appearance at his old stomping grounds. There was some mumble chatter before the first set of Hand Release Merkins when YHC said “roll over” after the WW1 situps. YHC received a ass slap from Stringbean while he said ” that’s what I said last night”. I was offended and violated. Who do I report this to? During the COT I expressed my gratitude to The Ditchians for allowing me to Q when Beanie Baby said “Thanks for coming. You boys from Summerville need to come more often”. Then the quote of the day. Tinder says (may not be exact) “other q’s can come from Summerville but you are banned from here after that shit”. Been a good run boys. Final tally so you don’t have to go back and figure it yourself. 60 curls, 80 merkins, 70 squats, 60 WW1, 50 Hand Release, 40 Monkey Humpers, 30 Tri Cep Extension, 20 LBC, 10 Bobby Hurley, 10 Over head press. 6 jailbreaks and 3 moseys around tennis courts.

THIS ONE WILL BE RECYCLED AND REUSED IN THE COMING Q’S ACROSS THE LOWCOUNTRY!!