No pleasantries…dived right into the pain….I mean PARTY!

1 Full Lap around WEP

Grab Coupons from the Woods

COP

25 SSHs

20 IWs

10 CDDs

20 Squats

10 each arm 3 Legged Dogs (1 Arm Sprawls)

 

Count off in 2s

1s start at bottom of Stairway to Heaven

Carry Coupon (cinderblock) everywhere

1. 10 Squats
2. 2^nd light pole – 1 burpee
3. 4^th light pole – 2 bombjacks
4. 6^th light pole – 3 merkins
5. Downhill next to path – 10 donkeykicks

Rinse and repeat for total 3 rounds adding 1 rep for each round

 

COP II

1s- sprint up Stairway to Heaven (no coupon) at 6^th light, 5 3 legged dogs each arm

2s- standing toe taps on the coupon until 1s get back

Flap Jack

15 Squats with Coupon

15 Tri Extentions with Coupon

15 Merkins on Coupon

 

Return Coupons to woods

20 LBCs

20 Low Flutters

 

14 PAX including 1 FNG, Grand Strand took the DRP on this fine Tuesday morn.

The Block Party was named a long time ago for having a grand Block beatdown. YHC tried to pay tribute to the AOs namesake and bring back the party!!

 

Great PAX and excellent work by all. Was fun and I’m honored and humbled as always to lead a group of men such as these!

CB

14 pax today brushed off the weather reports and posted for a tag-team tour of WEP.  Snow and sleet started to fall just as we were getting out of the car.  C-SPAN started off the festivities a few minutes early to make sure everyone got their money’s worth.

Warm-up – SSH, IW, Windmills, Squats, Plank set (left arm high, right arm high, drop hips, etc.) mixed with some Peter Parkers, Parker Peters, and some well-paced Mountain Climbers.

Mosey to the 2nd drill bit

The Thang Part 1: Drill Bit Routine

Run to each drill bit (5) and repeat the following:

1. 7 SSH
2. 7 Seal-jacks
3. 7 Squats
4. 7 Lunges
5. 7 Monkey Humpers

Short ab-lab at the last drill bit until the 6 arrived.  The off to the trees along road.  Bear crawl or crab walk (Pax choice) to the first tree and then lunge to the sign.  Upon reaching the sign, C-Span spoke some words of wisdom about “sitting in the front row” and taking charge and getting out of your comfort zone. #HIM

Next, YHC took the reins and we moseyed off to the downtown parking lot for…

The Thang Part 2:

1) “A Clockwork Merkin” (start in push up position at 12 o’clock, 3 merkins and then “walk” yourself around to 3 o’clock, 3 merkins, on to 6 o’clock, 3 merkins, on to 9 o’clock, 3 merkins and then back to 12.) – 3 “hours” worth and then hold in elbow plank position.

2) Attack the grassy knoll to the upper parking lot.

3) “Jack Webb Burped” – line up across the parking lot and work the parking lines. 1 burpee/2 airpress, 2 burpees/4 airpress, 4/8, 8/16, 4/8, 2/4, 1/2. – LBCs until the 6 comes home.

4) Bear crawl/squat line work – 1 squat, bear crawl to second line, 2 squats, bear crawl to 4th line, 4 squats, repeat up to 8 and then work back down as before.

5) “Hot Hand Merkins” x 10 (push-up, touch right should with right hand, push up, touch left shoulder with left hand = 1)

6) Mosey to other parking lot and grab some curbs.  20 dips and then 5 more Hot Hand Merkins.

Mosey to COT….prematurely as it was brought to my attention by Twister.  Keeping in mind that I didn’t want these Pax to be cheated out of their hard-earned price of admission, we worked the abs a bit….30 Freddy Mercury, 30 LBCs, 15 CBLs (crowd pleaser).

Always wonderful and an honor to lead this group of men and a special chance to team up with C-SPAN to bring some pain.  Great work by all the PAX as the snow fell harder towards the end of the workout.

15 loyal, veteran pax entered the Tue AM gloom and fell into a burning ring of fire… they went down and the flames went higher.  But they all came out the other side to carry a purposeful spirit into their weekday vocation.

The Thang

Warm up run to WEP sign

Karaoke along 160 switching sides at each tree

Run back to sign switching back to front at each tree

COP — IWs, Windmills, SSHs, Mtn climbers,

Mosey to playground and split into three groups
Group 1: Pull-ups
Group 2: Sumo squats
Group 3: Swing crunches
(45 secs continuous for each exercise, then rotate)

Mosey to path for Ring of Fire (aka Drill bit)
Run full lap with stops at each 1/6 milepost for:
Bomb jack x10
Monkey humper x15
Calf raise x20

Plank sequence

Mosey back to playground for smaller Ring of Fire (Sprint Cup Series)
Carolina Dry Docks x10
Merkins x15 (vary on each cycle)
Dips x20
Run lap around playground
(3 full cycles)

Partner up and line up on park side of playground
Wheel barrow to path (switch as needed)
Run to parking lot at top of hill
Burpees x15 OYO
Run back to path
Wheel barrow back to playground (switch as needed)

Makhtar N’Diayes

Run home

COT

Naked man moleskin

T-claps to the pax on a very workmanlike effort.  Little grumbling…just getting the job done on a frosty morning.

Great to have Red Banjo back in action!

Nice to see Crab Cakes posting with some regularity again…kinda like the prune juice diet.

Tried not to let the ruckers with a tomato in action during the same period outdo us.  Nice work for  getting on the ground and tackling the hill in the bottom of the 9th inning!

Best wishes for a great week chewing on how our purpose intersects with our career.  Hope to see everyone at Santini’s 3rd F session on Fri 0600 at Eternal.

Beautiful morning of cold rain for a triple headed #BlockPartyF3 Q to close out 2014.

CSPAN on Q

Disclaimer and discussion on how miserable it feels outside.

Long warmup and Plank-o-Rama

Zima on Q (VQ)

Jog to hill

Jacobs ladder= 7 burps on the top and 1 bomb jack on the bottom

20 SSH

15 Merkins

25 of the coldest and soggiest LBC that I have ever done…horrible, and Zima had evil laugh throughout. Pax also had plenty of mumblechatter.

Audit on Q

Drill bits around park OYO = 20 merkins, 20 squats, & 20 SSH

Jacobs ladder= 5 burps on the top and 1 bomb jack on the bottom

100 SSH (crowd pleaser)

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor for Audit & I to be part of a VQ, here is everything in my notes:

• Sign Up for Joe Davis Run
• 2^ndF with Beacon for “Let me run”
• Baxter Trail Race – 5K & 15K + Ruck option
• North Augusta Clown Car this weekend

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

 

 

 

 

 

 

After the birth of our third child several weeks ago I have been posting on the Saturday 0700 workouts, but have been using the lack of sleep excuse to fartsack on the 0515 weekday workouts.  Well….. Its my turn to Q so no more excuses.

The Thang:

10 burpees OYO right out of the gate followed by 10 CSPAN Push-ups OYO (youtube link attached demonstrates…. and trust me,they are harder than they look)

Mosey to COP:

20XSSH, 20XIW, 10 burpees OYO, 20X squats, 10 CSPAN Push-ups OYO, 20XSSH

At this point I have Q’d the past Two Saturday’s, once at The Reservation and once at the Patriot so I explained to the PAX that I was running out of unique ideas and every time I run out of ideas I always fall back to HERO crossfit workouts.  Today we would do The Murph.  At this point we only had about 30 minutes left so I decided to do a 1/2 Murph with a twist.

1 lap around WEP, 50 pull ups, 100 CSPAN Push-ups, 200 squats, 1 lap around WEP.  We tackled this beast in 5 sets of 10,20,30.  Each person in would lead a ab exercise until our 6 finished up.

Next we went straight to 2 and 1/2 minutes of burpees.  The goal was to get to 25.  After the time was up we all pushed each other to do 5 more as a group.  We then had about 8 minutes left and we did a dealers choice ab lab with many excellent choices from the PAX.

I thought for a while of what to title this post and the title “Feels good to be back” sums it up.  Over the last few weeks I have forgotten how good it feels to get up and have a group of men to share stories with, share laughs with, joke with, and push me physically to my max.   Sitting at work today I sat thinking for a bit of how good I felt, I missed this feeling of getting in a good workout before work, I missed the social aspect to have a solid 45 minutes of fun before putting in a hard days work.  I missed the feeling of accomplishment on my ride into work.  This is what F3 is all about and I am glad to be back!  Thanks for he opportunity!

24 PAX came to WEP for a daily dose of downpainment. 9 brothers took on the hour long Black Diamond led by Maximus while 15 others met Cake Boss for an old school Block Party.

The Thangs:

Black Diamond:

9 men rallied at 0500 to plant the Black Diamond Shovel Flag and test themselves at the hands of Maximus.

Run to the 160 Parking lot (not sure the name of it):

4ct run in place x 20

10 Burpees OYO

2mins up/downs

Burpee Broad Jumps the length of the lot x 2

Sprint the lot with Bomb Jacks at the end (10, 8, 6, 6, 8)

Indian Gator Merkins: PAX doing LBC’s while last man does gator merkin to the front of the line.

Slow CDD x 10

Senators Plank: Mountain Climbers, Grave Diggers, Dips, Grave Diggers, Wide Arm Merkins x 2

Run to the Statue Hill:

Bear Crawl ½ way up then reverse bear crawl the rest of the way

Bunny Hop up the hill then (12) 3-Way Jumping Lunges at the top

Bear Crawl ½ way up then reverse bear crawl the rest of the way

3 Sprints up the hill with 3 burpees at the top each time

Run to the Playground:

Hanging Pull Ups (do not use momentum) x 10

Planked Dips (Q’s count) x 10

2mins each: Up/Downs, Chop Sticks, Burpees

Hanging Pull Ups (do not use momentum) x 6

Planked Dips (Q’s count) x 10

2mins each: Pepper Grinder, Bomb Jacks

Indian Run back to COT

12/02-Block Party

COP

Run to 160, SSH, IW, CCD, Run to Flags downtown

COP II

Plank Jacks, sumo squat, Seal Jacks,

Mosey to Wall

Wall sit

Bear crawl-10squats- sprint back x 2

Balls to wall

Bear crawl-sprint back x2

Monument Park

20 Dips x2

15 Derkins x2

15 dips x2

10 Donkey Kicks x2

Mosey to stairs across 160

P1-bear crawl up hill run down steps

P2-run up/down ramps

Flap jack

15 bomb jacks

Mosey to parking lot

Partner1 Carries block to curb & back

Partner2 wall sit

Flap jack X 2

Block Party Chase

P1-5merkins and chase P2

P2-run to COT with block

6MM

15 LBCs

15 Flutter kick

15 Rosalita

Super Man

Para shoot

21 Seal Team sit ups

COT

12/12 – Christmas Party open to all PAX with signup genius out on website

12/13 – F3 Dads event for all ages at Alcatrez and Gold Hill YMCA

Great morning with great men. Thank to Maximus and all PAX. I am humbled and honored to be part of this thing we call F3.

Cake Boss