The Verifier Archives - F3 Summerville

11 4 19 86 AND 31 “Who let Sakrete Q??”

When: 20171102
QIC: SAKRETE
The PAX: DEFIB, JOYSTICK, THE VERIFIER, SEPTIC, LUIGI, FLOPPY, FNG DOC BROWN

2017-11-02 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.

Conditions: Clear and 60 degrees ish

FNGs: BERT MORRISON DOC BROWN Disclaimer given

COP: 10 SPIDER MAN PUSH UPS 10 ON Q

MOSEY TO BLEACHERS WALK TO TOP OF BLEACHERS AND BACK DOWN TWICE

11 TTT IC

4 SSH IC

19 TCLAPS IC

43 LBAC IC

43 LBAC in reverse IC

The Thang:

Mosey to concession stand

Wall sit at 90 degrees for a thirty one count lead by PAX. (Started with Joystick and each PAX counted off until we got to 31. PAX choose how fast or slow to count) *

Wall sit at 90 degrees for a thirty one count lead by PAX arms straight out

* *if you can’t make 31 count 5 burpees* (no one penalized)

name a pickle pounder captain (DEFIB) ..keep count of how many we do

10 pickle pounders

Jail break to center of the football field

11 merkins on q

4 burpees oyo

19 monkey humpers IC

86 squats single count (split into two reps of 43)

10 pickle pounders

Bear crawl to track

31 LT Dans OYO

10 pickle pounders

Mosey to end of curve

11 hurpee OYO

4 spider man pushups OYO

19 high knees IC

86 LBCs single count (split into two reps of 43)

10 pickle pounders

Bernie Sanders to bleachers on track

31 WWI sit-ups on Q

10 pickle pounders

Jailbreak across field to bleachers

11 dips OYO

4 burpees OYO

19 SSH IC

86 plank jacks (split into two reps of 43) OYO

Mosey around track to goal post

Mary: remaining pickle pounders to round out to 86. (36 IC)

With less than a minute left we held Al Gore until the Watch allowed for recover recover.

Numberama: 8

Namerama: Sakrete, Joystick, Luigi, Septic, The Verifier, Defib, Floppy, FNG Doc Brown

Pledge and COT

Announcements: Ruck for Hunger this Saturday; Floppy is doing to Movember running challenge. Aiming for 1500 miles

Devo: YHC personal weight loss testimony praising the greatness that is F3! Trust the process fellas.

Moleskin: YHC was originally scheduled to Q on Saturday on account of it being my actual birthday. With the ruck for hunger all AOs were shut down so I picked up my first Q at The Jones! Shortly after picking up the Q I got a message from one of our newer guys, Joystick, inquiring about doing spider man push-ups. YHC wasn’t coordinated enough to execute but they were done. During the 86 squats the mumble chatter consisted of “what are you doing??” “Who let Sakrete Q?”. We did 86 pickle pounders throughout honoring my birth year. Welcome FNG Doc Brown! Great work by all!! Those of you who haven’t made it out to The Jones yet, make it a priority!

Hustling at the Jones

When: 20171031
QIC: Snowden
The PAX: Luigi, Joystick, Hotwire, Septic, Stalker, The Verifier, DJ Lance (FNG!), Hotspot, Snowden, Sakrete

2017-10-31 by Snowden Leave a Comment

Preamble: F3 Summerville/Goose Creek expanded the reach of its bootcamps into North Charleston earlier this month. YHC is a big fan of this AO. Lots of versatility and space. A 1/4 mile track, a marked field, bleachers, the only thing it doesn’t have right now is a coupon stash. So I had to make a quick stop at the Ditch to steal a few of their blocks while their workout was in progress. Those men were working hard and were not about to be distracted from what they were doing. But they probably didn’t see me anyway because I was in and out of there like a Ninja driving a 2007 Honda Accord with a stick shift 50 yards across a field at 5am with his headlights on.

Weather: Chilly but not too bad. Low 50’s if I had to guess.

One FNG.

SCS: Too easy I reckon. How about a BJDD!? Yes Sakrete completed the Bedrock/Jones DoubleDown. Nice work brother.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt. Be careful. F3 is not liable in the event of injury or worse. Work hard, but know your limits.

My idea today was to tailor my Q to the group of men we had in attendance. I know that there are several that are relatively new to the F3 experience. I’ve attended a few bootcamps, I’ve studied bootcamp Q ideas with enthusiasm. Many of the workouts are variations on themes and core routines. So today I wanted to give a sampler of a few F3 favorites. Could it have been more creative? Maaaaaaybe. But the goal today was pacing and fundamentals and a good workout with limited coupon availability.

COP: It gets the blood moving. It warms you up. It’s in a circle. It’s the Circle of Pain. Only it’s not really that painful if done right. Lets call it the Circle of Preparation.
TTT 15X IC
High Knees 15X IC
LBAC, GBAC No Count
Imperial Walkers 20X IC

First Round: Speed Dora! Alternate with your partner, run down the sideline to 50 yard mark across field and back up the sideline to relieve your partner.

Speed Dora Assignments
150 Flutter Kicks
100 Kettle Bell Swings with Block (I was odd man out with no block so I modified to Low and Slow Squats)
50 Decline Merkins with feet on top of the little 3 foot tall retaining wall by the parking lot.

Second Round: 11s.
10 Deep Squats to Block. Low and Slow. Butt beneath knees if you don’t have a block.
25’ish yard jail break
1 Burpee.

Proceed to Decrease your Squats and Increase your Burpees with Each set until you get to 1 and 10. That’ll give us 55 of each. Plank till the six is in.

Third Round: Usain Bolt. You and Your Partner call an exercise and make a 50 yard out and back dash while PAX complete your exercise.
1. Freddie Mercury
2. Lt Dans (never done this one before, Sakrete suggested. Alternating lunge with squat in the middle. You can’t feel your legs when you’re done)
3. Monkey Humpers (felt real real good after number 2.
4. Hand Release Merkins
5. WWI Situps.

Fourth Round was held for another day. It was gonna be fun.

Mary. 6 minutes of abs. We had about 4.89 minutes to go.

LBC X 30 in cadence
Freddie Mercury X 21 in cadence
Some number of flutter kicks in cadence

RECOVER RECOVER

November Announcements: Lots of Things!
11/4 Ruck for Hunger, all AO’s converge this Saturday. The Jones will be closed. If you can’t make it, still give food to a brother. Last year we raised over 2900lbs.
This Saturday the Verifier will be debuting his improv/sketch act at Theater 99. Show support for The Verifier!
11/11 Sweat Tea Half
11/17 F3 Charleston will have a running/bootcamp convergence at West Ashley High School. Hotwire encourages us to share and invite our brothers that may be interested in attending.
11/25 The Oak

Pledge/BOM/Devo

Welcome to our FNG Kyle Whitcroft. Kyle works at Water Mission with a couple of our other guys, he’s also a professional DJ and rode a bicycle across the entire Country earlier this year.

Devo: Revisited a topic I discussed at Tremor. F3 works because of all the things it is. Bigger than the sum of its parts. Fitness, Faith and Fellowship. I rely on my brothers, especially those that I’m close with to help me through the struggles of my life. As men we are often encouraged to play our cards close to the chest, and I happen to agree with that for the most part. But I’ve been blessed with a couple of close friends in this group that I’m not afraid to share some of my more private struggles with. Thanks to my family and F3 brothers I’m back to almost a week smoke free again. Let’s keep it that way!

I’ll see y’all at the Jones!

Elevator at the Jones

When: 20171024
QIC: Flo
The PAX: Show Me, Sakrete, Joystick, Septic, Heebie Geebie, The Verifier (FNG)

2017-10-25 by Flo Leave a Comment

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

Conditions: 64 degrees

FNGs: Welcome The Verifier!

COP: SSH x 20 IC, LBAC x 10 IC (forward and backwards), TTT x 15 IC, Imperial Walkers x 15 IC, High Knees x 20 IC

The Thang:

Indian Run around the track to loosen up a bit more

Four Corners Escalator

10 Merkins, run to the next corner
10 Merkins/20 WWI Sit-ups, run to the next corner
10 Merkins/20 WWI Sit-ups/30 Prisoner Squats, run to the next corner
10 Merkins/20 WWI Sit-ups/30 Prisoner Squats /40 LBCs, run to the next corner

Head back down the escalator… Run the same course but in reverse. This time the PAX stayed together and YHC through in a few surprises in the form of Bear Crawls and Crab Walks.

Mary: Dolly x 10 IC, Captain Thor x 5, Pickle Pounders x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

YHC was in a car accident a few weeks ago. It is a humbling thing to have to stand on the side of I-26 next to your wrecked car. It is humbling to have to drive it home and tell you friends and family about it. The experience quickly brought my pride to the surface. It is a tough moment when you realize how a little embarrassment can impact you. We are frequently too prideful, and it is important to remember that while pride comes naturally to us as humans, it isn’t the attitude that we are called to. We are called to humility, to putting others ahead of ourselves. When humility, instead of pride, is our heart attitude we can be receivers and conduits of God’s grace.

Moleskin: This was YHC’s first Q at the Jones. It was great to see another FNG come out. Welcome The Verifier! If my numbers are right, this is our second or third BC in a row with an FNG. It’s great to see the growth in North Chuck. Shout out to Show Me and Sakrete for rolling in for a double down on the heels of Bedrock. This double down was soon labeled a “BJ” (Bedrock Jones) on social media. Something tells me that will stick.