the weather: Cold and breezy 29 degrees
the warm up: waiting for 5am start
the thang: all seven PAX had different goals. Three Rucked 5 miles over the bridge. Two ran the bridge 4 mile run. One ran intervals 5 K on Sigma. The other had his own goals (steady pace)
COT: late rerun back to the AO left the good conversation and fellowship during the 5 mile ruck . No coffeteria as it was pretty cold to sit outside today.
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: Upper 30s…cold, but luckily dry
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track
The Thang:
We ran laps. On the straightaways, you’d run as fast as you could, on the curves, you’d do the following:
Lap 1 – Cherry Pickers
Lap 2 – Lunge Walk
Lap 3 – Bear Crawl
Lap 4 – Run Backwards
Lap 5 – Sumo Squats
Lap 6 – Burpee Broad Jumps
Mary: Ray Charles x25 IC; LBCs x20 IC
Numberama: 6
Namerama: Sakrete, StringBean, LottaLove, Microwave, High Stick, Waldo
Pledge and COT
Announcements: Volunteers needed for P200
Devo: Bedrock Mantra…DBAD
Moleskin: This was the first time I’ve Q’d The Jones, so I wanted to utilize the track. It was a pretty good workout, but those curves are really long when doing things like bear crawls and burpee broad jumps.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool and soggy, but luckily not raining during the workout
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO
The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes
Mary: N/A on Cardiac Day
Numberama: 5
Namerama: Fish N Chips, Sakrete, Easy In, Swinger, Waldo
Pledge and COT
Announcements: Saturday workout this weekend is at the Jones.
Devo: Gave the Bedrock mantra…DBAD
Moleskin: The Cardiac is always a good fitness test, but one thing I like about it is that it can often become a good 2nd F experience. This morning, the chatter was great.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Mid-50s, drizzly
FNGs: None
COP: LBAC x20 IC forward & backward; SSH x30 IC; TTT x20 IC; Hillbillies x20 IC
The Thang:
-The Pax already had 2 blocks each before the workout began.
-Farmer’s Carry the blocks for a while.
-Merkins x20; Decline Merkins x20; Diamond Merkins x20 OYO
-Farmer’s Carry the blocks for a while.
-Squats w/ Block x30; Squats w/ Forward Press x20; Calf Raises w/ Block x30 OYO
-Farmer’s Carry the blocks for a while.
-Curls x15; Tricep Extension x20 OYO
-Farmer’s Carry the blocks to the wiffle ball field.
-Bear Crawl from one side and then back to the other, pushing a block.
-Farmer’s Carry the blocks back to the circle and stow.
Mary: LBCs x10 IC
Numberama: 10
Namerama: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, Fish N Chips, Mayhem, Waldo
Pledge and COT
Announcements: Bedrock is hosting this week’s Saturday workout…Sakrete will be Qing
Devo: The Devo started during the workout, as we complained while carrying the blocks, Mayhem referenced Louis Zamperini (the inspiration for the book/movie ‘Unbroken’), and that just about any suffering or discomfort we have, pales in comparison to what some people have gone through. And to rely on your faith in those moments of suffering or discomfort.
Moleskin: Mayhem wasn’t messing around today…his 2nd co-Q destroyed our arms as we carried the blocks throughout the park. The mumble chatter focused on Mayhem’s seemingly endless time as a 49-year old, and given his last name, Fish N Chips concluded that he must be an immortal, like in the movie Highlander (which featured a character w/ the last name MacLeod). Mayhem is going to be a great addition to the Q rotation.
warm up; waiting for 5AM
the Thang: the bridge route 4 miles by Milton, Waldo, Schrute
5K by Placebo and Space Cowboy
low numbers by good fellowship at coffeteria outside Starbucks
COT 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: Upper 30s…cold, breezy
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Run around dirt parking lot
The Thang:
-Grab a block and meet at the entrance to the flag.
-Hand release merkins x5 on Q
-OH Press x10 on Q
-Curls for the Girls x15 on Q
-Chest Press x20 on Q
-LBC x25 IC
-Hold high plank for 30 seconds.
-Jailbreak to lightpost on the right, then side shuffle (right foot leading) to the speed limit sign; Head back with side shuffle (left foot leading) to the lightpost; run backwards to the flag.
-Repeat this set until 5:40
-Stow blocks
Mary: Ray Charles x25 IC; Flutter Kicks x25 IC; Tempo LBCs x25 IC
Numberama: 6
Namerama: Easy In, Fish n Chips, Snips, Mayhem, Defib, Waldo
Pledge and COT
Announcements: Still need Qs for this month. Tectonic hosts this week’s Saturday workout. The Guild meets at Wescott Park every Wednesday.
Devo: Bedrock Mantra…DBAD
Moleskin: In tribute to the movie ‘Groundhog Day’, I wanted to do a repeating workout, but I didn’t want it to feel like the Cardiac. So I put in a series of block exercises, and made the running part a little different. Overall, I think it went pretty well…the mumble chatter was strong and we got some good work in.
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.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold and clear
FNGs: None
COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC backward x12 IC
The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes
Mary: N/A on Cardiac Day
Numberama: 7
Namerama: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin, Waldo
Pledge and COT
Announcements: Saturday workout this weekend is at Bedrock.
Devo: Gave the Bedrock mantra…DBAD
Moleskin: We got to introduce the Cardiac to Shooter McGavin, and he handled it well. Shout out to Sugar Mountain who was leading the pack today. Some weird mumble chatter this morning, but that’s part of the fun of the Cardiac.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold as hell. Wet from the rain last night and cold. It was damn cold.
FNGs: None today because it was too damn cold.
COP: TTT x 15 IC; 15 LBAC Forward and reverse IC; 15 Over head clap IC; 15 morracan night clubs IC; 20 calf raises IC; 15 squats IC
Thunderstruck plank merkins. Play AC/DC Thunderstruck and hold plank until they say Thunder in the song and execute a merkin. If plank is broken at any point run down to the light pole on the right and back and jump back in.
The Thang:
Grab a block and assemble by the yield sign heading away from the circle. Partner up. Partner 1 begins farmers carry (both blocks) towards the baseballs at the entrance. Partner 2 runs to the baseballs and back to Partner 1. Both partners execute 5 burpees and switch.
Once both partners get to the baseballs track back and bring the six in.
The next part will be OYO no partners.
5 overhead press. 5 squats (with or without a block), 5 flutter kick with block overhead. Run to the gate and back.
Rinse and Repeat increasing reps by 1 each time.
Continue this trend until 535.
Get back to the flag the same way you left it.
Mary: Thunderstruck plank merkins.
Numberama: 10
Namerama: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips, Sakrete
Pledge and COT
Announcements: The Jones will be hosting Saturday BC this week. Fish still collecting clothes for donation
Devo: Over The Edge
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. (NLT) ( James 1:19 )
Notice how the word “all” is used? No one is immune. It just takes the perfect storm for a personal situation to put you over the edge. Before you feel justified to say something damaging, remember this verse. And if you’re on the receiving end, be “quick” to forgive and “slow” to resent.
Moleskin: YHC was on time this morning. However must have been talking a little much for Chum’s liking. He yelled at me to get started. I don’t know how a guy who has Q’ed 2 BC’s in the last 2 years and maybe only attended 10 can yell at someone to get started but he did it. We had two new comers to Thunderstruck plank merkins. They don’t like it any more than the rest of you. We have a new member of the elite group of guys who has made it through the entire song without breaking plank. Easy In. Sugar was pushing to be the only one to complete the song twice in one workout. We ran out of time. Defib is an absolute monster. He nearly made it all the way to the baseballs in the time it took me to run there and back. By the end we all had steam coming off our heads. Always a pleasure to be in the center of the circle. Thanks for showing up guys and PIMW
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool and a bit breezy
FNGs: Shooter McGavin (Bill Jarboe)
COP: TTT x10 IC; SSH x27 IC; Mountain Climbers x18 IC; LBAC forward, Overhead Claps, LBAC backward (all while Easy In tells us about the workout); Runners Stretch
The Thang:
-Already had blocks at the start of the workout, gather (w/ block) at the entrance to the dirt parking lot.
-Slow mosey around the dirt parking lot
-Easy In would call out an exercise and the pax would do as many reps until they burnout. First pax to fall out has to do 5 burpees. Every other pax would do 3 burpees once they reached failure (except for the last remaining pax, he would not have to do burpees). After failure, hold plank or join back in until last man is standing. Everyone then moseys around the parking lot and the next exercise is called.
-The exercises included tricep extensions, block press, Lt. Dan’s, Curls for the Girls, Overhead Press, Calf Raise w/ Block, Lawn Mowers, LBCs.
-During these exercises, Easy In would be playing songs that came from movies. The first pax to identify the movie that the song came from would then have to hand out 10 burpees to the pax of their choice (but cannot choose a pax that had already been chosen to the do the burpees before)
-Stow Blocks
Mary:
Numberama: 12
Namerama: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG), Easy In, Waldo
Pledge and COT
Announcements: Still need Qs for the rest of January
Devo: Bedrock mantra…DBAD
Moleskin: Easy In had done his first co-Q several months ago, so it was time to get him back out to lead the crew so he could attain full Q status. This was a fun, inventive workout that allowed for a lot of good mumble chatter. The competition aspect was fun as well, even if we knew that Defib would win every round. Welcome to FNG Shooter McGavin.
Fitness. Fellowship. Faith.