OCR Burpee Fest

Leave a comment
  • QIC: Pebbles, One-Niner
  • When: 4/2/15
  • Pax: Soft Pretzel, Big Tuna, Mighty Mite, Long Haul, Mic Check, Loogie, Wingman, Madame Tussaud, Mr. Bean, Outback
  • Posted In: The Reservation

Going into this morning it appeared that the Tribesman were going to be lacking in numbers due to baby deliveries, Spring Break and I really dont know what Beast, Bounty Hunter, Opie and Sharknados excuses are but I am sure they are good.

Anyways, as YHC was perusing the twitersphere yesterday I saw that the SOBs were planning an attack on The Arsenal. What looked like 4-5 PAX quickly grew to 10 Thursday morning. Of course, Pebbles leading the launch and the majority of this WO – he gave us all nothing less than death or a good scalping – too far? nah, this is Indian Land.

The Thang:

Run to behind elementary school for a quick warmup

  • 40 Squats
  • 25 slow merkins
  • 30 IW

Run over to The Arsenal (playground for those that dont know. Partner up for the following:

  • 50 aggregate Pull-Ups
  • 100 aggregate Dips

Run over to the front of the elementary school for a quick OCR beatdown.

  • 5 Burpees
  • Hurdle 5 Walls
  • 5 Burpees
  • Hurdle 5 Walls
  • 5 Burpees
  • 10 Jump Squats
  • Hurdle 5 Walls
  • 10 Jump Squats
  • Hurdle 5 Walls
  • 10 Jump Squats

Mosey over to 8ft wall for some more OCR training

  • 1 or 2 passes over the wall

Mosey over to Dragons Back (The hill behind the baseball field, again for those dont know

  • 3 times up the hill – Ring the Bell
  • Repeat but this time add in 5, 10 and 15 Burpees

Pebbles hands over the baton to One-Niner

Since YHC only had 10min left, what to do, what to do…hmmm…why not more running and Burpees

Becoming one of my favorites since Gunny introduced this to the PAX a few weeks ago at the Coop.

Mosey over to Dragons Crack (yes, dragons crack – the hill beside the practice field. Crack refers to the concrete drainage ditch splitting the hill) for a little Mucho Chesto Burpee Run Fest.

  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Diamond Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Wide Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Right Staggered Arm Merkins
  • Run to the top – 10 Burpees
  • Run to the bottom – 10 Left Staggered Arm Merkins

COT – wait we are not done!

  • LBC’s until six arrives, once six arrives – cadence to 10
  • 10 Freddie Mercury’s
  • 5 Burpees

AND DONE!

Very much appreciated the SOB PAX for coming and giving Pebbles and YHC an opportunity to continue to push ourselves and those that we led this morning. Great group of guys and hope to see the SOB PAX out in Indian Land more often.

Prayers for the unspoken and for those that recently had little ones. Hope to see all the IL PAX back out soon.

One-Niner out.

TClap |
0

Ups and Downs of Life (and Workout)

Leave a comment
  • QIC: Longshanks
  • When: 04/02/215
  • Pax: Twister, Minuteman, CSPAN, Old Bay, Grand Strand, Duggar, MP, Gatsby, Crab Cakes, Package, Double D, Longshanks, Greenwave, Sir Topham Hat, Menthol
  • Posted In: Laces In, Laces Out

15 PAX showed up for #LILO at WEP this morning, not knowing what to expect.  Only thing YHC promised was ups and downs, and secretly trying to make Crab Cakes splash merlot (which he never does cuz he leaves 5-10 minutes early to catch “the bus”).  5 PAX took off for a Thursday morning run, while the other 10 stayed for boot camp up and down style.

The Thang

COP – SSH x 25, IW x 20, Windmills x 10 (only cuz Cspan loves them, yoga freak)

Give quick explanation on ups and downs of life and that all exercises today involve up and down motions.  Mosey down the path to the right. Halt at drillbit 1 and do 10 CDD, 20 sit-ups, 30 squats, plank when done.  Get back on path and mosey to playground. 15 pull-ups, 30 dips, lap around the playground, plank when done.  Rinse and repeat.  Mosey to drillbit 2. 10 CDD, 20 sit-ups, 30 squats, plank when done.  Mosey to where drillbit 3 should be.  You guessed it 10, 20, 30 plank when done.  Mosey to 4th drillbit by hill.  Go to the base of the hill.  Further discussion on ups and downs.  Life is no different than exercises.  The down part is easy in exercise while the up part is hard.  In life it’s easy to get down on yourself, but much harder to pull yourself up when you are down.  10 merkins at base of hill, run up hill, 10 burpees, then down the hill, plank when done.  10 more merkins, bear crawl up hill, 10 more burpees at the top, run down, plank. 10 more merkins, run to top and stop.  At the top of the hill is a drillbit, so 10, 20, 30, plank.  Mosey to the next drill bit for 10, 20, 30, plank.  Mosey to the next drill bit, 10, 20, 30, plank. Mosey to the base of stairway to heaven.  This time it’s Jack Webbs to heaven.  1 merkin, 5 jack webs at first light, run to next 2 merkins, 10 jack webs, up to 5 light poles.  Run back down the hill and plank.  Repeat with only 3 lights but 2-10, 4-20, 6-30.  Finish with COT and BOM.

At COT we met up with the 5 guys that ran, but before doing nameramma, YHC finishes his talk on ups and down.  Last spring break, I was up in Wisconsin, visiting my dad who had just been diagnosed with pancreatic cancer.  It was down place for me.  As was his death 3 month later in June.  What got me through the tough times being a part of F3.  Knowing guys were praying for me and there to support me helped get through this down part.  So just know if you’re down, there are F3 brothers here to support you.

Announcments – Cspan’s usually list of: 4-11 and 4-12 runs, 4-18 and 4-25 Gastonia, 5/2 – Dredd at 1 year of RH, check email for others.

Prayers – Menthol and has 95 year old grandma, Duggar and his famiy/living situation as they renovate home (M due in a little over a month, Flattire and his M and she goes through breast cancer treatment, IKEA from Isotope and the passing of his M Tiny Dancer (FIA) from an accident over the weekend), safe travels for PAX traveling over Spring Break

Moleskin – Always an honor to lead this group of men.  Sometimes I come up with hard workouts and then try to fit a message into it.  Today was message first and make the workout fit the message.  I hope everyone enjoyed the message as much as the 10, 20, 30 plank.  When you’re down, sometimes all you need is to get a hold of one of your F3 brothers to help lift you back up.  Whether it be in a workout or in this thing we call life.  Be there for each other.  Lock Shields.

 

TClap |
0

Fool’s Fest

Leave a comment
  • QIC: Chaser
  • When: 04/01/2015
  • Pax: Padre, CSPAN, Burgundy, Popeye, Rip, Tinker Toy, and Schrute
  • Posted In: Uncategorized

YHC, once again, had the honor of Q’ing the faithful PAX at PHOP.  It’s always a pleasure to lead and I have a special place in my heart for this AO.  To get the call to lead on April Fool’s day seemed appropriate.  On this day, the goal was to keep the heart rate up and keep moving until the bitter end.

Warm-up

  • 25 SSH
  • 20 IW
  • 15 Windmills
  • 20 low-slow fingers to the floor squats
  • 15 Moroccan Nightclubs
  • Mosey around the AO

The Thang

Again, the goal was to keep the heart rate up so the main workout was this:

Sprint the length of the building, exercise on the shorter sides, sprint the length and exercise on the short end.  When done, plank it up and perform mountain climbers until the 6 is in (apologies to Burgundy and Tinker Toy as they were trading 1st and 2nd back & forth and got a healthy dose of extra credit mountain climbers!).  A reminder was given not to be “foolish” and cheat yourself on the sprinting – there’s nothing worse than getting up early to work-out only to go home and think “I could have done more or run faster.”  Here were the rounds of exercises:

  1. Bear crawl
  2. Crab walk
  3. Duck walk
  4. Gator merkins
  5. Burpee broad jumps
  6. 3 hours of Clockwork Orange (merkin at 12 o’clock, keep your feet in the middle of the dial and hand walk to a 3 o’clock merkin, and repeat for 6 o’clock, 9 o’clock and back to 12)
  7. Lunge walk with a twist
  8. Hot hand merkin inch worm (down, up and touch right shoulder with left and, down and right to left shoulder)
  9. Reverse lunge walk with a twist

Mosey around the building.  At this point, I informed the Pax that we would have to cut it a few minutes short because my M was at home waiting to run….April Fools!

  • 20 Burpees OYO
  • 25 LBCs
  • Quickly get up do 20 fast SSH
  • Quickly back on your 6 for 20 Freddie Mercury
  • Quickly get back up for 20 final fast SSH

Great work by all the Pax throughout and mumble chatter commented on the “quality” of the “cool down.”  Ended with the usual count off, name-a-rama and a solid round with a healthy dose of wonderful praises and a few prayer requests.  Padre took us out with a focus on working towards this very special weekend and the sacrifices made for us and our sins.

TClap |
0

The Patriot Shirt Returns…

Leave a comment

Many have asked when a new order will be placed for these awesome shirts. Well gentlemen, you are in luck. Mudgear re-opened our order this week. I’m told we need to order 11 more by 4/14/15 in order to get our shirts by The Convergence. They will be shipped to me and I will deliver to you. Click the link and buy one or four.

http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order 

TClap |
0

3/31/2015 PT Test @ WEP – No catchy title

Leave a comment

YHC had a plan, the best plan…. Clip Board Q! However, best laid plans…. Thanks to CornHole’s “sore” hip flexors he stole the clip board and forced YHC to partake in the PT Test. Damn.

18 PAX showed up to see how far they had come, 17 actually did something. See CornHole’s input above.

1 mile, 1 minute of Push ups, Sit Ups and Pull Ups. Below is the chart, sorted by fastest run for the most recent test, to show everyone’s progess. T-Claps to Pebbles as he is the ONLY PAX that is 4 for 4! Also showing marked improvement each time! Way to go Pebbles!

  3/31/2015 Jan-15 Oct-14 Aug-14
NAME 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups
LongShanks 6:14 47 51 31 6:25 41 46 21                
FunHouse 6:16 37 45 7                 6:04 45 46 6
Senator Tressel 6:20 53 40 20 6:18 47 37 20 6:21 49 31 19        
Pebbles 6:25 49 42 33 6:49 42 32 27 6:35 31 60 31 6:52 25 40 20
Audit 6:31 52 46 28         6:11 47 48 30 6:11 50 43 22
MinuteMan 6:48 60 39 8                        
MP 6:54 41 42 10                        
Chaser 6:58 40 44 16                        
CSPAN 7:00 45 45 8         6:56 37 32 14 6:47 40 42 7
Decible 7:23 62 49 27                 6:48 45 43 25
Wheelz 7:30 52 35 0                        
Magnum 8:00 32 43 0                        
Twister 8:21 40 35 10         8:08 39 30 0        
Greenwave 8:25 48 38 10         8:15 37 38 14 8:15 45 32 12
CrabCakes 8:31 36 39 0                 8:49 20 31 0
ACME 8:51 30 50 0                        
Trucker 9:32 58 39 29 9:35 53 39 22         8:57 50 60 19
RedBanjo                         5:31 57 56 33
McGuyver         5:55 54 44 19         5:55 45 54 9
1-Niner                         6:06 44 46 21
WWL                         6:17 40 29 26
DoubleD         6:48 60 26 16         6:20 48 28 22
AquaMan         7:30 61 50 10 6:47 63 49 26 6:34 55 41 11
Package                         6:38 41 32 20
Jekyll                 6:21 50 47 10 6:42 55 39 16
Deacon                 6:40 62 56 36 6:43 55 48 19
PeteRyan?                         7:04 35 36 4
AirBorne                 7:20 54 48 17 7:20 49 50 15
BountyHunter         7:49 65 34 24         7:48 64 37 15
Java                 7:40 36 44 6 7:56 31 30 3
CableGuy         8:00 59 50 13 7:19 58 48 12 7:58 55 48 12
Nirvana                         9:30 22 22 2
CakeBoss                 9:38 60 43 10 9:30 60 39 3
BirdCage         9:36 28 30 0 9:29 16 25 6 10:30 12 26 1
CrissCross                         DNF 15 32 13
Maximus                 6:24 52 41 25        
One-Niner                 6:11 56 51 25        
Backdraft                 6:18 58 52 25        
Burgundy         6:02 64 60 23                
Beacon                 9:38 43 26 7        
Aztec                 9:58 40 45 10        
Lugnut         8:45 55 35 12 6:35 46 37 11        
Tatanka                 8:00 42 42 10        
CornHole         8:05 45 39 0 8:12 30 40 9        
Corn Cob                 7:10 55 35 15        
Boeheim         7:22 40 34 17 8:16 40 30 11        
Bolt                 6:05 55 52 14        
Pusher                 7:15 42 35 22        
Opie                 7:43 32 43 25        
AnchorMan                 9:50 18 25 16        
Sharknado                 6:34 42 42 27        
PhotoBomb                 6:15 55 49 11        
PK6                 6:47 50 37 17        
Gearz         6:58 38 40 20                
CarBomb         8:23 54 52 16                
Spitz         10:28 30 29 4                

 

TClap |
0

There wasn’t any Running at Armory today….

Leave a comment
  • QIC: Trucker
  • When: 03/30/15
  • Pax: Trucker, Decibel, Maximus, Sen Tressel, Destiny, Crash, Change Order, Catfish, Solid State, Greenwave, Dugger, Dark Helmet
  • Posted In: The Armory

As I sat on my couch last night watching the Penguins outlast the Sharks in a shoot out, I as browsing Twitter and saw a post by Tatanka that he was looking for a substitute Q for the Armory. In my mind, I was already HC to Flightplan to add some miles under my feet in anticipation to the USMC Mud Run. But I felt this calling that I needed to help a Brother out since my opportunities to Q are limited due to work travels. So I quickly accepted the challenge and had to develop my weinke in less than 10 hours…..oh what should I do?? Twitter then started to blow up between Catfish and Maximus as one PAX noted that Maximus was a physical prowess and might need something bigger….

Started with a very poor disclaimer with the intention to discuss an experience I had the other night with my 2.0s (more to come on that). But never got to that since I was soo excited to Q.

COP:
20 SSH
20 IW
15 CSPAN windmills
10 merkins, hold, 5 merkins, hold

10 bombjacks in honor of Catfish
10 burpees with a KB swing in between each

Now for the fun stuff: Pair up
Round 1
Partner 1 does bi-cep curls until Partner 2 runs to/back Shutterfly cul-de-sac, Swap
Round 2 begins immediately after Partner 2 returns: Shoulder Press until partner runs to/back the opposite end of the Forest Hill parking lot, swap
Round 3 begins immediately after Partner 2 returns: Upright row until partner runs to/back the Dialysis center, swap
Round 4 begins immediately after Partner 2 returns: Bent over row until partner runs to/back the end of the funeral home driveway and to the FH dumpster, swap

LBC’s until 6 is back and then mossy to the wall with the KB
Wall sits with shoulder press 2xs
Mossy for 5 burpees with KB swing in between each
Ab Lab for last 2 minutes: Flutter kicks, hold 6″, hello dolly

We ended up running 1.82 miles (Maximus did a little extra credit – as always – so he was probably at 2 miles). So my message that I failed to communicate with at the disclaimer and in COT is that my youngest 2.0 last night was sitting on the couch with me and said, Dad, could you read me a bible verse? Not sure why it hit me hard, but probably since I’m not home every night. I was so proud and honored of this request as my older 2.0 jumped on top of me as well for the reading. To be honest, it has been a tough 2 months traveling to Raleigh 3 days a week and living there and with some house decisions that are weighing on both YHC and the M. It seems lately that I am not clicking right with the M and 2.0. So as I opened up my app to read a verse I didn’t know which one would be calling, but the one that was selected really said a lot:

Psalms 25:1-5 “In you, Lord my GOD, I put my trust. I trust in you; do not let me be put to shame, nor let my enemies triumph over me. No one who hopes in you will ever be put to shame, but shame will come on those who are treacherous without cause. Show me your ways, Lord, teach me your paths. Guide me in your truth and teach me, for you are GOD my savior, and my hope is in you all day long.”

Prayers out to Destiny for his new adventure in starting up his own company, injured and sick, safe travels for Easter, and Isotope Wife, and remembering the meaning of this weekend.

As always an honor to Q in the Fort

Trucker

TClap |
0

DBES Tour of Bells, Coupons, and OCR

Leave a comment
  • QIC: The Beast
  • When: 03/30/15
  • Pax: Huckelberry, One-Niner, Opie, Pebbles
  • Posted In: The Reservation

Pondering the eve before my first Q at the new AO, I felt it prudent to scout the location. While on tour I realized there was a great wealth of opportunity to explore around. Seeing an opportunity to take the PAX on a OCR tour through the woods, I used the time to mark out a path through the woods with flags. This meant ample planning for running through in near dark, making sure to clear out any logs that might be in the way.

COP Warmup
50 SSH
25 IW
25 MC
25 Windmills

Kettlebells
40 – 1 or 2 arm swings (Russian or American style)
20 – Goblet squats
20  plank rows (each side)
25 Russian Twists
1 other to be named kettlebell move

Coupon Time
Depart from the DBES flag pole and head out for some mosey. Down to the creekside woods. Pick up the stashed log, back up the hill and mosey down the road. 20 group shoulder presses before dropping the coupon off for later use by the upper retention pond.

OCR Time
Mosey back to the woods by the creek. Follow the white flags through the woods, stop off at the rock pile and do 25 curls each arm with a boulder. Back onto the course following the flags, across the creek, and over to the rock pile. Pick up a large rock, sprint up the hill, 25 overhead presses, sprint back down. Sprint back up the hill with the rock, 25 overhead tricep extensions. Sprint back down to the rock pile and drop things off.

Follow the flags along the retention wall, over the culvert to the retention wall low side. Climb up 6 feet to the top of the wall, hand over hand stepping down the retention wall. Sprint up the hill and circle back around to the coupon dropped earlier

Coupon Take 2
Pick up the log and return it to where we get it from. Before dropping it off, 25 group squats. Return the coupon.

Mosey back to the school entrance, OYO pull ups, one pull up on each of stone pillars, 16 in total. Land back at the flagpole for some dealer’s choice ab-o-rama.

Nake Man Moleskin
Thanks to the PAX for trusting me on the adventure through the woods. All-in-all we fared well on the adventure and had a nice mix of strength, team, and cardio.

Congrats go out to Atlas and Ringer with recent 2.0 additions.

TClap |
0

Yoga, Windmills, & a Buffet line?

Leave a comment
  • QIC: CSPAN
  • When: 03/28/15
  • Pax: Cable Guy, Chicken Hawk, Minute Man, Photobomb, & Senator
  • Posted In: Alcatraz

Disclaimer and welcome to #AlcatrazF3 and a special “shout out” to MacGyver and Senator who have set a really cool Q/PAX exchange on Saturdays to get some variety into The Fort / Tega Cay Q rotations. I always appreciate the opportunity to Q, and appreciate the forum to occasionally spout off with some of the “truth nuggets” about what F3 has done for me.

Apparently the night prior a discussion on the twitter machine about me getting “soft” and when I Q, you only get to do windmills and yoga (for those who don’t know me, YHC loathes both)

I completely changed my Weinke because Duke Power must be sponsoring the ball fields, because every light in the house was on. In addition the PAX are 5 really fit runners, so I figured the hill repeats would have been too easy for this crowd. So we jumped back into my wheel house of 100 yard sprints (always a crowd pleaser).

I attempted to bring in a couple of VQ to audition and both avoided me this week…you know who you are…I am still here and you still need to Q, just let me know where and when you are ready.

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

Where are Audit, Package, and WWL? Not here…

Sprinters warmup

We began a sequence of ladders covering about 100 yards (think 7…6…5…4…3…2…1)

All running forwards with burpees ladder and counting down from 7

Sprinters sequence

All running backwards with CDD ladder and counting down from 7

Sprinters sequence (about this time Senator is still not winded, Minute Man is really really fast, Photobomb is as fast as Audit backwards, Chicken Hawk is telling stories, and Cable Guy and I are discussing #P200 stories, so I give the, “this is a race against yourself” and the chatter stops and transitions to gasps)

Another Sprinter Sequence

All running starting backwards and transitioning to forwards CDD and counting down from 7

Faster Sprinter sequence

In honor of Audit = burpee broad jump down across field

We did a few sprint/jogs to stay loose and recover

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

Another final sprinter sequence using teams

Quick discussion on #NOFATPANTS and holding ourselves and our friends accountable, and the goal to surround yourself with men who are strong in faith, mind, and body.

AB Lab = Dealers Choice

We had to have almost gotten in at least 3 miles

COT

Prayer & Praise, BOM, and post fellowship

YHC had to “leave something in the tank” for Gladiator Games (I clocked an 8.34, toughest course I have done #TCLAPS to Pebbles and IL Crew for new heights in #CSAUP, and to #Gunny for encouraging me through the course with “razor sharp” BadA$$er)

Moleskin:

Always an honor to Q, here is everything in my notes:

  • Lots of guys traveling this week for Spring Break
  • 4/18/15 & 4/25/15 Gastonia #Clowncar
  • 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
  • 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
  • If you haven’t Q’d , step up, it is what makes F3 work
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online, back away from the buffet of sin, and insure your friends do the same
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership
  • Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

+ I love windmills said no one ever…

 

TClap |
0

The Fort – Alcatraz Q Shuffle at WEP

Leave a comment
  • QIC: Smuggler & Decibel
  • When: 03/28/15
  • Pax: Cornhole, MP, Crabcakes, Magnum (respect), Red Banjo, Acme, Change Order, FNG Jorge Hernandez - "Juan Valdez", Green Wave, Hipper, Jekyll, McGruff, Package, Rooney, Spiderman, Old Bay
  • Posted In: The Fort

18 Men including 1 FNG chose to share the gloom at The Fort (WEP) on this cool spring morning for another installment of the Q-Exchange Series, hosted by YHC and Decibel.  Lots of mumblechatter about temperatures this morning, Red Banjo’s hoodie accessories, and the # of PAX paroled from Alcatraz this morning for an 0700 Post at WEP.

The Thang:

Following a not-so-subtle identification of our FNG,  and a quick disclaimer, we began the morning with a quarter lap of WEP stopping off for a center stage COP (as the late arriving PAX continued to roll in).

  • 40 SSH
  • 20 IW
  • 10 Slow Windmills
  • 25 Mountain Climbers

All assembled, we set out for three loops of the park with pain stations at the four corners.

  • 1st Corner – 20 Burpees
  • 2nd Corner – Jog down the big hill and Bunny-Hop back up
  • 3rd Corner – 20 Bomb Jacks
  • 4th Corner – 40 Lunges (20 each leg to keep it simple)

Some discussion after the first loop from some of the PAX that either didn’t hear, or didn’t want to hear that we were doing this three times.  All pressed on.

Had to cut the last loop short (skipped lunges) due to time, and YHC handed off to Decibel.

Quick Plank-o-rama

Mosey to parking lot circle for 4 minutes of Sally – This was VERY popular.

Break into group #1 and #2
Group #1
Run backwards stairway to heaven starting at 2 burpees at the 1st light pole and adding two burpees at each pole, ending at 12.
Group #2 Run down parking lot path to the T and do 20 monkey humpers
Run back and do 20 CDD
Switch

Mosey to playground
20 dips/15 pull ups
Rinse and Repeat

Ab Lab
Hanging Knee ups x20
Freddy Mercury x25
Hanging Knee ups x20
X’s/O’s x15
Hanging Knee ups x15
Alternating heel touch x20

Mosey to COT
As always, it is an honor to lead this group of men.

Announcements:

  • Mud Run reminder April 11, “if you’re man enough” according to Change Order.
  • F3 Golf Tournament – Old Sycamore – 4/30 – get in touch with Package if interested.
  • Gladiator Games (after this), Sorry Jekyll, no takers.

Praise / Prayers.

  • Thankful for those overcoming challenges with health and employment.
  • Thankful for F3 – a brotherhood you can count on regardless of where you travel. Shout out to F3 Augusta.
  • Prayers for those battling illness. We lift them up for comfort, healing, and grace.
TClap |
0

Rain Dance

Leave a comment
  • QIC: WWL
  • When: 03/27/15
  • Pax: Flipper, Gears, Gecko, Photobomb, Cableguy, Grand-strand, Royal
  • Posted In: The Swamp

8 pax, took the RedPill and posted to the Swamp despite a rainy forecast, evidently the rain dance didn’t work….

The Thang:

Warm up lap around complex, end Home Depot.

Dynamic warmup: karaoke, side shuffle, high knees, butt kicks, toy solders, power skips

Mosey

COP- SSH, IW, squat, merkin, squat merkin, wind mill, mountain climber, Parker Peter, Peter Parker

Mosey

Crab Cake ruby sprints- pax performs one exercise on Q’s cadence until he yells SPRINT, pax get up and spring 40 yards to other side of parking lot.

Rinse and repeat with LBCs, flutter kicks, Russian twists, merkins, freddy merkery, others

Mosey

Tree line behind Target- lunge to each tree, 5 alligator merkins, frog jump to next tree, repeat until end of building.

Mosey to HD parking lot

SSH

Jack Webb (1 merkin to 4 shoulder press)

Maraccan Night Club aka the man maker

Mosey

Ab lab dealer choice throughout the pax

COT

TClap |
0