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: Warm and clear
FNGs: They don’t generally show up to the Shocker
COP: OYO prior to 0500
The Thang:
Discuss the route for this week’s Shocker. The running portion will be behind the shops immediately to the left coming out of the garage. Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.
Mary: She’s off on Shocker days
Numberama: 13
Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete
Pledge and COT
Announcements: Sort of Quite on the home front right now
Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.
Moleskin: The Shocker is the same every month. Sometimes the route is different. 25 merkins and 25 LBC at the top of the garage. Run across the top of the parking deck. 24 merkins and LBC. Down the stairs. 23 merkins and LBC. Run the route. Once back at the parking garage 22 merkins and LBC. Upstairs. Rinse and Repeat decreasing numbers at each stop. Grits started out hot and no one could catch him. Dude is unreal.
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 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.
Weather: chilly temp 37 degrees
Warm up: waiting for 5AM
Various miles and routes run through Nexton
numberama: 18
COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship
The Standard was upheld
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, clear
FNGs: None
COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC
The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks
Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q
Numberama: 13
Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo
Pledge and COT
Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation
Devo: Bedrock mantra…DBAD
Moleskin: Mayhem stepped up and delivered a high quality beat-down. In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride. Looking forward to future Mayhem workouts.
Weather
36 Degrees and clear
—
Each PAX grab a block and form in two columns for Indian “run” to front parking lot
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other
Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Moving Merkins Left
Monkey Humpers x 15 IC
Lunge Walk with Block
Monkey Humpers x 20 IC
Sumo Squat
Monkey Humpers x 20 IC
Moving Merkins Right
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC
Find a parking block for wheel of misfortune. 5 Incline, 5 Right, 5 Left, 5 Decline Merkins. 4 of each, 3 of each, 2 of each, 1 of each. (60 total Merkins)
Split up to opposite side of the parking lot for 11, Waldo style.
Overhead Press + Curls for the Girls/Burpees
Indian “run” back to block pile
—
Devo
Don’t be a dick!
—
FNG
Oscar Almanza
Don King
You can always count on Fish N Chips for naming an FNG. Somehow we got from a Nicaraguan who used to do Taekwondo to Don King (by way of Oscar De La Hoya). Welcome Don King!
—
Announcements
Ruck for Hunger 11/21. Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items. Thanksgiving Day convergence followed by football game. Christmas Drop in- 12/10 @ Stalkers house 1800. BYOB. Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth. After the drop in we will make a monetary donation to MUSC. Anniversary convergence 1/9 @ Faultline. Anniversary party @ Carnes Crossroads Barn. We will be smoking some butts and chicken. Sides also provided. We will be accepting donations for the Children in Crisis here locally.
—
Moleskin
YHC was back in town for a couple days so decided to grab the empty Q spot. The PAX at Bedrock never disappoint. There was ample mumble chatter, and lots of work. YHC has not been as active lately, but will miss this group for sure. T-Claps to MadDog for closing us in prayer this morning. Thank you, gentlemen, for the opportunity to lead. SYITG!
73 and humid
TTT IC x10
LBAC Front IC x 20
LBAC Back IC x 20
SSH IC x 20
Stroll to Wiffle Ball field with Cusacking blocks
The Thang:
On base line, murder bunny to the opposite baseline.
Jog back to starting base line
Bear crawl back to blocks
Murder bunny to opposite base line
Jailbreak back
Lung walk back to blocks
Murder bunny to opposite base line
At home plate 20 block press on Q
Cusack to 1st base
15 curls for the girls IC
Cusack to 2nd base
20 block squats on Q
Cusack to 3rd base
Around the world left and then right on Q
Cusack to home plate
20 block press on Q
Farmer carry left hand to 1st
15 curls for the girls IC
Farmer carry right hand to 2nd
20 block squats on Q
Front carry block to 3rd
Around the world left then right on Q
Farmer carry left hand to large picnic shelter
20 Side straddle hop IC
20 Incline pushups
20 LBC IC
20 Dips
20 Leg raises
Shoulder carry right then left on Q strolling back towards circle
Cusack at the light post back to yield sign
Stow blocks
25 LBC IC
20 Ray Charles IC
10 American Hammer IC
20 Flutter Kicks IC
Recover, Recover
Numberama
Namerama
Pledge
Announcements
Prayer
Devo:
Love God and love your neighbor, even the ones you don’t see eye to eye with
Conditions: Muggy like Thano’s armpit
FNG: 1, welcome Baby Fat
Warm-up:
The Thang:
Devo:
Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there.
Moleskin:
With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Muggy, but not too hot.
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.
The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.
Mary: Held plank for about a minute…that’s all we had time for.
Numberama: 18
Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo
Pledge and COT
Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.
Devo: Gave the Bedrock mantra.
Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot. The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work. A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.
Fitness. Fellowship. Faith.