Wirenut Archives - F3 Summerville

Intro: My first Q at Tectonic was a variation of this. Sadly no one was there do to spring break. This time I had company.

Weather: Humid

FNGs: None

COP: Grab a block. They don’t warm up at Tectonic.

THANG: YHC would call out a letter. If the letter was part of your F3 name, you would Bear Crawl from the small tree near the farmhouse to the sidewalk and back and then run to the big tree and back. (We use simple terms because it’s early). If you had multiple of that letter, you did it that many times. If you didn’t have the letter, you would do an exercise OYO till 6 was in. If no one had the letter, we all did the run and the exercise (reps determined by YHC)

A-Close grip Merkins
B-Bodybuilders
C-Curls
D-Derkins
E-Merkin Shoulder Taps
F-Flutterkicks
G-Glockies
H-High Pulls
I-Iron Crosses
J-Weighted Bobby Hurleys
K-Monkey Humpers
L-Lunges
M-Mtn Climbers
N-Melbourne Mum
O-OHP
P-Plank Jack and In&Out
Q-Merkins
R-Pull Ups
S-Squat
T-Tricep Dip
U-Up&Over
V-Damn Its
W-WW1 Situps
X-Xs and Os
Y-American Hammers
Z-Box Cutters

Mary: We ended on American Hammers so that.

Stow Blocks

Numberama: 7

Namerama: Cheetah, Cold Cut, Dri Prime, QC, EZ Go, Wirenut, M&M (R)

Pledge:Loud and Proud

Prayer: (Wirenut has a young family member who has been diagnosed with Cancer. She may not be around for her 16 birthday. Keep his family in your prayers)

Announcements: Cold Cut told us about a BC the Charleston guys put on for Memorial Day at 7 on Sullivan’s Island at the Sand Pit AO

Devo: Cheetah. YHC talked about his bad beat at the mud run, and that it ruined his confidence. After talking with Cheech and having time to reflect, YHC is taking strides to learn from the Mud Run and improve where he failed instead of giving in. Cold Cut & M&M chimed in with stories about races that also messed with their own mindset. It was a good discussion of how you learn from failure to better yourself.

Moleskin: After tweaking things from the first couple times, I think this workout is good to go for the skeleton of it. Exercises can always change.

Also I can’t spell my own F3 name in the morning🤣

#Cheetah has two Hs #Cannoliwouldhavecalledmestupiddick

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

Conditions: 62 Degrees

FNGs:

COP: SSH x 20 IC, Terrible T’s x 15 IC, LBAC x 10 IC (Forward and Backward), Don Quiote x 10 IC

The Thang:

In honor of The Avengers: Infinity War, YHC brought a little superhero to the Tip of the Spear today… along with some trivia!

Grab a block. Head out to the street in mosey fashion around the block stopping for some work on the corners. To shape the PAX into superhero material, YHC focused on arms and abs today. Each corner consisted of 30 Curls for the Girls and 30 Tricep extensions along with one superhero exercise listed below. The PAX had the opportunity to answer superhero trivia for an opportunity to lower their reps from 30 to 20.

Corner 1: Peter Parker x 15 IC

Corner 2: Bat Wings

Corner 3: Superman

Corner 4: Captain Thor x 5

Circle up and execute Iron Hulk and complete one set of suicides in the field (superheroes need speed too right?).

Mary: Chill Cut

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC shared some thoughts from the book of Daniel about King Nebuchadnezzar. The king witnessed miracles on multiple occasions, and while he acknowledged God’s power, he would never abandon his polytheistic views or surrender his life to the one true God.

YHC encouraged the PAX to not just be impressed by God and acknowledge Him in some casual way, but surrender to Him and give Him your life as he loves us and wants what is best for us.

Moleskin: To say the mumble chatter was heavy today would be a massive understatement. Tongues were flapping from the word “go”. Of course this always serves to bring the PAX together in multiple ways, including laughs. Shortcake, who arrived late and left early, operated under his own workout for portions of today’s BC. For example, opting not to get in the grass/dirt for Superman stating “I’m not getting in the dirt.” This prompted Old Flame to inquire, “Aren’t you a farmer?” This was followed by heavy laughter from the PAX. The PAX clearly has a significant lack of knowledge around superhero movies, which YHC finds depressing. Props to Cheetah and few others for being up to the task of superhero trivia today. And finally, congrats to Smokey for getting the rock today. Well deserved brother!

ABC Bear Crawl with Friends

A Super Workout