The skies were gloomy, but the spirit of 10 men was high as they kicked off their Saturday morning with another beat down at Runde Field.  Here is what they did:

The Thang:

Change Order on Q

Mosey on the path around Runde and circle up in the parking lot for COP

All in cadence:  SSH x 25, Hillbilly walker x 20, Windmill x 10, Merkin x 10, standing hamstring stretch (L/R), sitting IT band/buttock stretch (L/R)

Count off by 4 and break into groups for the Starfish.  At four corners of the parking lot, there were exercise listed.  Complete that exercise, go to the center and do 4 burpees, then move to the next corner.  The exercises were:

1.  25 merkins
2. 40 chest presses with a landscaping paver
3. 30 squats
4. 40 LBC’s

Rinse and repeat with intention.  The Pax were instructed to do the merkins with a closer arm stance and chest touching the ground, double the weight (2 pavers) on the chest presses, do deeper squats (hands touch the ground), and perform ‘loungers’ instead of LBC’s (legs pivot up and down with the torso)

Hand off to Senator Tressel

Line up for an indian run on Windward road and then mosey to the concession stand wall in the ball field.  Start at the far end of the wall, get in a BTTW position and then walk on your hands to the opposite end of the wall.  lunge walk to the 2nd base line, bear crawl across the field, and then lunge walk back to the starting point.  Rinse and repeat 2 more times.

Mosey to the playground and split into three groups.  Group one does 10 pull ups, group two does reverse step ups, and group three does Al Gores.  Rotate through all 3 exercises , then rinse and repeat 2 more times.

Mosey to the ball field and find a dry spot for 6 MOM

All in cadence:  Box cutter x 20, pretzel crunch x 20, boat/canoe x 3, American hammer x 20ish (lots of mumble chatter trying to throw off the Q).  End with the body destroyer.

COT

Naked Man Moleskin:

I  was happy to get the call from Change Order on Thursday night to co-Q  this workout.  The last time we Q’d together  was when we launched F3 Cincinnati in 2017.  It was great to have Photobomb back in action with us after a serious leg injury forced him out for several months.  Jekyll came in hot at around 6:45 and then provided the Pax with his usual one liners and mumble chatter.

T-claps to my co-Q for doing ‘Geronimo 10 counts’ today (and T-claps to Geronimo too).  Instead of our normal count to 10 as a rest break,  Change Order asked a member of the Pax how they came to F3 and what their F3 name meant.  YHC and Uber were asked today.    My start to F3 was through an email from DD (Dan Janick) who was just a casual acquaintance at the time.  He was trying to round up men for the very first F3 workout in Fort Mill.  My F3 name, Senator Tressel is a reference to Jim Tressel who was the football coach at my alma mater, Youngstown State University, before going on to fame, (and infamy), at Ohio State University.    The Senator part comes from ESPN’s Chris Fowler who used to call Tressel ‘The Senator’ because of his demeanor during games and during press conferences.  As a side note, F3 at the time was a much, much smaller entity, and Dredd and OBT came to help launch F3 Fort Mill.  Dredd named all of the FNG’s at that first workout at WEP.  Uber told us his F3 name came from the fact that his wife is German and also as a reference to first F3 workout when he told the Pax he was going to call for an Uber, rather than finish the workout.  I am pretty sure I was at that workout and remember him saying that at the bottom of the big hill behind the park.  Uber, if you read this, reach out and let me know if that’s correct.  I really like this idea of Geronimo 10 counts and decided to start using it when I Q.  I encourage other guys to do it to as a means to strengthen our 2nd F.

It was a gloomy morning for sure, but the Pax were in good sprits as evidenced by the mumble chatter and jokes before, during, and after the workout.     The 2nd F is alive and well at F3 The Fort!   It’s always a pleasure and privilege to lead such a fine group of men.

Announcements, prayers, and praises:

Q source, week 3.  If you haven’t attended yet, it’s never too late to join.

Support the Operation Sweet Tooth 8K and Joe Davis Run if you can.  Read your newsletter for details!

Prayers for:

Fish stick’s father with cancer

Delta’s  brother-in-law in very poor health from diabetes.

Funhouse’s brothers