Ruck the Block

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  • QIC: Cobra Kai
  • When: 05/09/17
  • Pax: FNG/Bunyan, Double D, CSPAN, WWL, Airborne, Kielbasa, Pitts, Little Fisk, Chicken Haw, HeeHaw, Cha Ching
  • Posted In: Block Party

12 posted for a sampling of some GORUCK Good Livin!  The Ruck-Truck rolled in overflowing with Rucksacks and Sandbags much to the concern of the PAX.  One FNG posted this am to see what all this was about, so full Disclaimer given and the it was time to Ruck Up.

The Thang

Mosey up the path a bit for our warm-up session of SSH,IW,WM & Mtn Climbers

Partner up for first series, which included Partner 1 doing 5 burpees while Partner 2 starts around the Path with 2-rucks or 1-sandbag.   P2 then sprints to Partner 1 and hands-off the rucks/sandbag and does the exercise.  Rinse & Repeat around full path for .6-mi.  This staple of our wokouts is known as Catch Me If You Can. #winded

After a short discussion on F3-Mission Statement and how F3 brothership bonds and Leadership come into play during GORUCK Events, Pax lined up in 2-columns for a little Sandbag toss relay race.  Front team member cleaned the #40 sandbag and exploding up, throws it out front of him. Man behind him steps up and does the same, Indian Run Style all the way down to the #60 sandbag.  Return w/the #60; That was fun….Lets do it one more time!

Circle Up. Lay Bag or Ruck down in front of you.  15 burpees oyo on your Ruck, replacing the jump up with a hop over to the other side after each rep.

Finished off the am with same Partners doing 100’s of Merkins & Squat Thrusters with Rucks.  P1 doing the work, P2 sprinting across field and back taking over for P1. Flapjack to 100 is achieve as a team.

Return back in Two Columns for COT.

Thank you to Double D for the invite out to come show how the Rucksack can be incorporated in a normal Bootcamp and to the Block Party Faithful for going along.  Shout out to FNG Bunyan for posting his first time out at the place it all started and for for offering such a solid prayer to take us out.

Always a pleasure to Lead

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Trucker brings pain to the ARMory

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  • QIC: Trucker
  • When: 05/08/17
  • Pax: Trucker, Chicken Wing, Gridlock, Tesh, Change Order, Lug Nut, On the Rocks, River Rat, Greenwave, Backdraft, Uncle Cracker, Smithers, Moulder, Spitz
  • Posted In: The Armory

YHC enjoys Qing the Armory since it requires coupons (ie Kettlebells). A great selective PAX came out to support YHC on a colder than normal morning. Disclaimer was said and in order to keep the PAX warm, jumped right into it.

IW x10
SSH x20
Windmills 10
Goodmornings x10
Squats (Cadre Daniel style) x20
Warm up lap around church parking lot.

Mossy to main parking lot with KB
4 rounds of 3 exercises with 20 reps each, then run a lap around the parking lot.
Round 1: single ARM curls, skull crushers, chest presses
Round 2: Squats, KB swings, and bent over rows
Round 3: LBC, flutters, hello dolly
Round 4: side reaches, Russian twists, big boy situps

Got through all 4 rounds twice.

Mossy back for a 60 count of 6″inches with KB held up

Thanks for the support PAX

Announcements – read the newsletter, but the Memorial Day Murph is quickly approaching!!!

Prayers to Smithers FIL for stem cell collection, for YHC MIL, and all unspoken.

Trucker

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Launch of (F3.101) Flopeye Fish Festival

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  • QIC: Apache
  • When: 05/27/17
  • Pax: All of F3nation
  • Posted In: Uncategorized

The official Launch of F3.101

The MEN of F3 Rock Region will be taking the F3 experience to YHC’s home town of Great Falls. We have the opportunity to do a 1 Hour Men’s only Boot Camp workout along with a 5K run following the workout. The 5k is free and open to anyone, who would like to participate and better ourselves together.

Here is the 5K Route

👇👇👇👇💥💥💥

https://goo.gl/Si88WF

So this will be an awesome event to bring the entire family to participate in the run and see the festivities of The one and only Flopeye Fish Festival

Here is the link for the festivities

👇👇👇👇💥💥💥

http://flopeyefishfestival.com/index.html

Each month we will be visiting different small towns and communities, with the purpose, of explaining, our core principles and values of Being that Guy along with telling our WAS-NOW stories of how F3nation and with the daily Comradery, shield lock and accountability, has helped us to burn that sad clown boat and to strive to be a High Impact Male

We will introduce the 5 Core principles along with the Mission of the F3 Nation.

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

Our core principles are workouts are free of charge and open to all men. They are held outdoors — rain or shine, heat or cold. Men who participate also lead the workout in a rotating fashion, with no training or certification necessary. Workouts end with a Circle of Trust.

Where: Great Falls War Memorial

401 Dearborn St. Great Falls, SC 29055

Address Link👇👇👇💥💥💥

https://g.co/kgs/nv3Tah

When/Time: May 27th 0700 til 0900

Why: Because all men need what F3 Nation has to offer.

  • Stronger Husbands

  • Stronger Fathers

  • Stronger Sons

  • Stronger Leaders

  • Stronger Friends

  • Stronger Co-workers

For our Families, Friends, and Community. Leaders leading leaders through life’s daily battle and struggles.

Be that man, to someone you needed, when you were young or lost.

Also we will have a shirt available  for charity donations. Details coming real soon. Our design department are in the final design stages.

A portion of Donations will go to a Veteran’s organization of Chester County.

For donations and or information please contact:

  • Please put shirt in commit block on PayPal and email

Email  F3rockhill@gmail.com

Pay Pal Account https://www.paypal.me/italianjob

Justin Smith “Blue Print” Dustin Jordan The “Italian Job” or YHC

Link to Flopeye Fish Festival

👇👇👇👇💥💥💥

http://flopeyefishfestival.com/index.html

https://youtu.be/sfh5a1KTAxI

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Relive the Go Ruck Tough GRT 2259 @ the Deep..

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  • QIC: Royale
  • When: 05/06/2017
  • Pax: Brick House, Flux, Kenyan, Witch Hunt, Snooki, Royale
  • Posted In: The Deep

So this morning I wanted to share with the PAX posting at the Deep a little taste of all the fun and exciting things we did during the Go Ruck Tough #2259 about a week ago. This was my 1st Go Ruck event and it was even tougher than I imagined. For the 12 hours we rucked, carried logs, carried people, did burpees, ran, and many other awesome & painful things. No time to waste! No rucks with extra weight for the PAX, but we’d be fine without them.

The Thang

Quick warmup lap around the parking lot with:
High Knees – Butt Kickers – Side shuffles – Karaokes

Mosey to the Field – Circle Up!

I started with a common theme we received from the Cadres at the Go Ruck Tough. I told the PAX they were moving too slow on our warm-up lap.
Your penalty = 5 burpees!

COP
25 SSHs – 20 MNCs – 10 Windmills – 15 IWs – 10 Merkins – 20 Mountain Climbers

Time to mosey to the first of four cones set up on the field. I shared with the men our welcome party from Friday night. We were given our first assignment and assigned a Team Lead and Assistant Team Lead. For the first hour at the Tough we had to cover four corners, do the exercises listed on the cue cards, and then in 2 line formation hump it around the track for a lap to the next card. At the tough there were 5 exercises, all while wearing your ruck sack. Today we’d do the following, without a ruck.

3 exercises each corner, run around the full field to the next cone. Keep the PAX together!

Corner 1
5 burpees
10 Squats
20 LBCs
run a lap

Corner 2
5 burpees
10 Merkins
30 American Hammers
run a lap

Corner 3
5 Burpees
20 Carolina Dry Docks
40 SSHs
run a lap

Corner 4
5 Burpees
20 Lunges
30 Mountain Climbers

We took a small walk and discussed how much “humping” we had to do during the Go Ruck Tough. We totaled around 13 miles with our rucks for the full 12 hours. Doesn’t seem like much for that amount of time, but trust me…it sucked!

We took off for the other school and headed to the Track
Witch Hunt and I shared the next phase was some learning around military recon, movement and army tactics from Cadre Flash and Cadre Daniel. Really interesting, and the only time we really got our breath all night at the Tough.

So for today, we would do our cover and move in pairs 100 yards down the field.
Cover & Move = 1st partner lays down – other jumps up, moves 5 feet ahead and lays down – partner 1 jumps up and leaps frogs ahead of partner 2

Once we finished we moved over to the track for my FAVORITE part of the Tough – PT!
So the only time we got to ground our rucks for the night was during PT. Cadre Daniel says for PT we’re going to do 100 burpees then run a 1.1 mile track, then do 50 more burpees and run that 1.1 lap again – all within 32 minutes or you will performance out of the GRT! This was terrible around 3am…by the end guys were dry heaving and I almost passed out. I finished with Witch Hunt at 35 minutes and change…lucky for us Cadre Daniel added a little time due to the track having hills. So the cut was 37 minutes. He didn’t actually send anyone packing Friday night, but he did pull about 60% of the guys that didn’t make the 37 minute time and gave them a dressing down before we moved on.

At the Deep we paired it back but it still sucked; we did:
30 burpees then 2 laps around the track for a 1/2 mile
20 burpees then another 2 laps
The men finished around 12-14 minutes (gassed)

Another fun part of the Go Ruck, Cadre Daniel told us we left a mess at the start and we were going to have to pay a penalty. 2 minutes of flutter kicks, if ANYONE drops he’s going to start the time over…I hated this, so I cut our time down to 1 1/2 minutes…which was still terrible on Saturday! Lots of groans by the time we hit 90 seconds.

We moseyed back to the Middle School, this next part came from our 10th hour as we joined the Patriot F3 PAX for their Saturday morning workout. The first thing Incoming had us do, 6s up a hill. Start at bottom with 5 Merkins – bear crawl up the hill 1 Monkey Humper walk backwards down the hill.

This Saturday we did something very similar, but our hill started at the top. 5 merkins – run down – 1 Monkey humper – Bear crawl up
Repeat this until you’ve reached 1 Merkins and 5 Monkey Humpers

We finished up and headed back to COT

Announcements:
Next Week the Deep will start at 6:30am for summer time hours!
Savage Race and Mud Run coming up

Prayers for Patience and Love

Always a honor to lead, amazed that all 59 F3 men made it through last weeks GRT #2259!

Royale, survivor of #GRT2259

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F3 Tubing the Catawba w/ CAH

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  • QIC: Reborn and Chicken Hawk
  • When: 06/17/2017
  • Pax: All Pax, Ms and 2.0s of all ages
  • Posted In: Uncategorized

On Saturday afternoon at 3:30 we will be meeting at Riverwalk (ending at River Park) with the children from Children’s Attention Home for a 2-hour float down the Catawba River. After you have exhausted your body through the Hog and Coyote enjoy a nice cool float down the river in the late afternoon supporting children that don’t otherwise have a father figure in their lives.

We have coordinated a great rate with the Twisted Beaver tubing company for $10 per inner tube and we will also be providing a boxed lunch complete with sandwich, chips, cookie and water at the end of the run.  All children from the home have been covered by an anonymous PAX contribution!

If you, your M and/or 2.0s want to participate please sign-up by sending $20 per head to paypal.me/BrianBrenner and you will have a raft reserved as well as a boxed lunch from McAlisters. Please also make note in the comments of PayPal if you need a life preserver for your 2.0. (If you plan to use your own equipment to Kayak or otherwise float down the river please feel free to do that as well and just pay for the boxed lunch ($10 per head), make notes as appropriate in the comments or send me an email brianbrenner09@gmail.com).

NOTE… Due to reservations with the tubing company we need to finalize our counts by June 2nd. I need to give them a raft count and life preserver count so they can be sure to have appropriate supplies. Registration will be cut off after June 2nd for anyone needing rafts or life preservers.

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Burpees and LBC’s are fun!

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  • QIC: Cable Guy
  • When: 5-3-17
  • Pax: Bones, DaVinci, Andretti, Cornerstone, Cerano, Flea, Bart, Houshka, Axle, Snookie, Peg, Royale, NASA, Shakespear, Austin Powers, Witch Hunt, Cable Guy
  • Posted In: Abyss

After the disclaimer was given we were off on a mosey then a nice COP to ensure we were warmed up to prevent injury!

15 minutes of warm-up is highly recommended!

Your normal stuff, SSH, Seal Jacks, Squats, Merkins, Mountain Climbers, Plank Jacks and a few other exercises!

Mosey over to the hill and partner up

Partner one runs up the hill and does 1 burpee while partner 2 does LBC’s then flap jack
Increase burpees by one each round and continue LBC’s until you reach 1000 combined!! (Crowd Pleaser)
8 burpees was the final number for me

Mosey over to the track
Keep your partner and one partner does Flutters while the other does a half lap, flap jack
Complete 500 total Flutters combined (Easy)

Time!

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Cool weather makes for a great warm-up!

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  • QIC: Cable Guy
  • When: 5-6-17
  • Pax: Mainframe, Smuggler, Spud, Jekyll, Yat Yaz, Lil E, Pick 6, Mr. Clean, Sir Topham Hat, Cable Guy
  • Posted In: Alcatraz

9 Started and 10 finished up on a cool May morning after a long night of celebrating Cinco De Mayo for some!

Cable Guy starts out with the disclaimer and we mosey a little over a half mile with a hill thrown in for good measure! (Getting Warm)

COP

20 Seal Jacks
20 Mountain Climbers
20 Squats
20 SSH
20 Peter Parkers
20 IW
10 x 1 legged merkins (5 each side)
20 Parker Peters

Next is to make the circle a little bigger
Round 1:
2 Burpees each and a lap around the circle while the rest do squats till all complete
Round 2:
4 Burpees each and a lap around the circle while the rest do LBC’s till all complete
Round 3:
6 Burpees each going 2 at a time and a lap around the circle while the rest do SSH’s till all complete
Round 4:
10 Burpees (Groups of 3) and a lap around the entire parking lot while the rest do Lunges
Round 5:
20 Burpees

Hand off to Sir Topham Hat

Mosey to the grass (It’s wet)
not to be outdone by Cable Guy he instructs the PAX to do 10 Burpees! (Crowd Pleaser)

Next
Drawing a blank as to what these are called but its 1 merkin to 4 overhead claps up to 10 merkins and 40 overhead claps then back down to 8

Mosey to the parking lot where we commence to do 4 corners

Start with Duck walk then 10 Jump Squats
Lunge walk then 20 Squats
Duck walk then 30 Jump squats
Lunge walk to 40 squats I think

Round 2 is run then bear crawls with Carolina Dry docks and Moroccan night clubs

Ab Lab

COT where Sir talked about Maturity. The difference between wisdom and maturity is wisdom is knowing whats’ right and maturity is choosing to do what’s right!

Prayers for Erin fighting an aggressive breast cancer, Mr. Clean is going through some issues and we need to all send out prayers for him and his family!

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Who brought Sally anyway?

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  • QIC: Bob the Builder
  • When: 5/3/2017
  • Pax: Fish Sticks, Knuckleball, Dirty Hoops, Crash, On The Rocks, Falcon Crest, Rad, Cha-Ching, Straight Up, Router, Gecko, Short Sale, Bob the Builder
  • Posted In: Pantheon

Being my VQ, I almost flaked because of a knee injury. So I just felt we would take it easy and not do as much running. I had to step up my game a bit even though nerves were there in the beginning sweat pushed them out. Introductions and a mild disclaimer was mentioned. Then a small mosey to the warm up. We got warmed up with some jumping jacks, Moroccan nightclubs, emperial walkers, low slow squats, and 5 burpees (Oyo).

THE THANG

Mosey to the back of the school where we circled around Sally.

Then we went through the series of bringing Sally up and down….more on the down.

Next we moseyed over to the playground where the fun was about to begin.  We did a ladder drill while running between the playground and the basketball court for each exercise.

1 pull up , 2 push-ups, 3 squats, 4 crunches

2 pull ups, 4 push-ups, 6 squats, 8 crunches

3 pull ups, 6 push-ups, 9 squats, 12 crunches…………….

……….10 pull-ups, 20 push-ups, 30 squats, 40 crunches..(whew)

Totaling 55 pull ups, 110 push-ups, 165 squats, 220 crunches

That wasn’t enough so we sat in the infamous imaginary chair for a bit.

Finally, we moseyed back to the front of the school for a little mary to wrap things up.

 

COT

The moment where I was inspired to bring back the word in which you are trying to be this year.  Mine being “Example.” Remember to be the “you” that you set out to be.

Brought it in for a prayer mentioning the prayer requests and praises discussed prior. Also, I forgot about our brother, Utah (JR Dickson). He was in a bad car accident the other day and is still in the hospital with some unknown complications and a broken back. Please remember to keep him in your prayers as well.

 

 

 

 

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Sweating at the Poopdeck – 5/4/2017

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  • QIC: Witch Hunt
  • When: 5/4/2017
  • Pax: Andretti (R), Royale, Flea, Shakespeare, Wild Thing, Cornerstone, Snooki, Witch Hunt (QIC)
  • Posted In: Poopdeck

I am just one, but  I am one;
I cant solve all the problems, but I can solve one;
I won’t let what I can’t do prevent me from doing what I can.

Another beautiful morning at the Poopdeck brought out 8 Pax ready to push themselves and get better. I was excited to try some new things and I knew this group would be up to the challenge.

After a short mosey around the parking lot to get the juices flowing, we circled up in the Bowl ‘n’ Bounce parking lot for a quick warmup:

  • SSH x25
  • IW x10
  • Windmill x10
  • Merkins x10
  • Downward Dog/Honeymooner
  • Burpees x10 (because thats what ya do)

Pax are warm so we moseyed behind the Sherwin Williams for The Thang:

I had setup 6 cones in the shape of an ‘S’ approximately 10 yards apart from each other.  One Pax would bear crawl the cones and then run back through completely the course while the remaining Pax performed an exercise. Once they were finished another Pax would take their place and we would move onto the next exercise. The exercises were:

  • Peoples Chair
  • BTTW
  • Merkin 6-inch Hold
  • Al Gore
  • American Hammers
  • Carolina Dry Docks
  • Jumping Junges
  • Flutter Kicks
  • Burpees with a twist

Each Pax pushed it through the course in order to lessen the suffering of the other Pax performing the exercise.

Following a 10-count, we moseyed back to the Bowl ‘n’ Bounce parking lot for an escalating HIIT workout.

We started with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left.

20 seconds (20s) per exercise:

  • Exercise 1 then 20s rest
  • Exercises 1 and 2 then 20s rest
  • Exercises 1, 2, 3 then 20s rest
  • Exercises 1, 2, 3, 4 then 20s rest
  • Exercises 1, 2, 3, 4, 5 then 20s rest
  • Exercises 5, 4, 3, 2, 1 then 20s rest
  • Exercises 5, 4, 3, 2 then 20s rest
  • Exercises 5, 4, 3 then 20s rest
  • Exercises 5, 4 then 20s rest
  • Exercise 5

The exercises were:

  • Floor Touch Jump Squats
  • Plank Hold
  • Squat Thrusts
  • Fast High Knees
  • American Hammers

We got through it with no time to spare, it was 6:00 on the dot. So we took the short walk to the flag for COT.

I really enjoyed the workout today and the push each Pax put in.  Thanks to Wild Thing for the opportunity to lead.

Announcements

Rock Hill Convergence

Prayers

Traveling mercies for Wild Things M.

Until next time, back to the hunt…

 

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Maturity

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  • QIC: Deacon
  • When: 5/4/17
  • Pax: Cha Ching, Java, McGillis, Bonsai, Funky Bunch, Lil E, Man O War, Lincoln Log, Kudder, Lutefisk, Deacon, Training Wheels
  • Posted In: Laces In, The Fort

What a great way to start the National Day of Prayer! 12 Pax encouraged each other to get better. Man O’ War made a strong kotter come back. The weather was absolutely perfect for a sweat fest.

 

The Thang:

 

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Hill Billy Walkers (15x)

 

Mosey to the parking lot on top of the hill

Moderate Wind Sprints: Butt Kickers, High Knees, Karaoke, Shuffles

Jacob’s Ladder: Extreme LBCs, Merkins (10x)

 

Mosey to the curved parking lot along 160

Team Drills: Start at the ends of the driveway then run to the center for 10 Clapping Merkins and 5 Big Boy Sit Ups.

 

Mosey to COT

 

Moleskin:

 

We discussed this month’s theme of spiritual maturity through analyzing our choices. Our choices reflect what is in our hearts and our level of maturity.

Each day, we can choose to be thankful (maturity) or to complain (immaturity). Christ started and centered His prayers with thanksgiving. We should too.

Complaints kill blessings (See Numbers 11: 1-2). If you constantly complain, you’ve got some maturing to do. Realize that all that you are given is a gift from God (including the breath in your lungs as you read this backblast).

If you tend to surround yourself with complainers, change your circle of friends.

Be thankful and surround yourself with Godly men to help with you grow spiritually.

Peace,
Deacon

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