It was a beautiful morning on Tuesday out at the Golden Corral. Several men started gathering and getting ready to split off into two groups. Rucking is starting to be a regular event at the GC on Tuesdays! It’s an option I usually partake in, but today I was QIC for these men. I looked around, was a little disappointed that we didn’t have an FNG…gave the disclaimer and 7 of us took off to start the workout.

The Thang
Mosey behind Harris Teeter with dynamic warm-up jog
High knees : Butt Kickers : Pull Knee to Chest : Toy Soldiers

Circle up for COP
20 SSH : 19 IW : 25 MNCs : 19 Squats : 19 Plank Jacks : 19 Seal Jacks

During COP, I look up and another guy had joined us and said “Hello Josh!” Sure enough, it was my coworker Joe, who I’ve been trying to EH for months. I sent him an email the night before and called him and left a message on his cell to say “Tomorrow is YOUR DAY” I’m the Q 3 minutes from your house…be there!

Sure enough, he showed up. He found the ruckers first, and they pointed him to us. The fact that he was wearing a bright orange shirt sealed the deal as his new F3 name will forever be “Detour”! I was happy Joe made it, for the last few warm-up items. Little did he know what was in store for the last 35 minutes!

Mosey to the front parking lot
11s
Start with 10 burpess run 40 yards move to 1 Ranger Merkin
Run back 9 burpees run back 2 Ranger Merkins until we flipped to final 1 burpee 10 Ranger Merkins
This took a good 20 minutes, and we were pretty gassed.

We used our 10 count to share our F3 names with the new FNG, and what the 5 core principals of an F3 workout are.
1. Free of charge
2. For all Men
3. Held outdoors rain or shine
4. Led in a rotating fashion by members of the PAX
5. Ends in a COT

Next Mosey in front of Burn Bootcamp (always fun to taunt)

Complete “Lt Dangers” the length of the building
(This consists of lunge-lunge-squat-merkin) picked this up from my York PAX!
Run a lap around the building
Next round: Broad jumps, then run a lap around the building

Several women from burn bootcamp came out doing their own exercises so they scared me away and we moved on…

Mosey to Fort Mill BBQ
Find some curb:
In cadence – Rocky Balboa
20 Derkins
OYO Rocky Balboa 1 minute
20 Incline Merkins

Mosey back to the flag for 5 minutes of Ab Lab
Each PAX picked an ab exercise and counted in cadence. Even Detour stepped up and counted really well on his 1st day!

The Ruckers joined back up with us for COT

Smuggler gets credit for picking “Detour” as Joe’s F3 name.

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Prayers
Detour’s kids learning there way in college
Senator Tressel’s mother’s surgery
Zima’s a Rowan’s patience in kindergarten

Moleskin:
I talk about F3 to anyone that will listen. I try an explain what many of us get out of it is so much more than a workout. But you’ve all been there, not easy to tell…you must SHOW! We’re still struggling on getting the word out in Lake Wylie, and seeing Detour show up was very refreshing to me and the efforts we are trying to put in place to grow this thing. He even came to Crossroads after for a coffee and got to meet several more of the PAX. I hope he’ll come back. I’ll be making sure of it!