Mainframe took the opportunity to lead and gave the PAX a hard workout on a balmy 56 degree day in December.  Here are his notes from our adventure…

The Thang

Mosey to Home Depot lot with some karaoke and high knees. Circle up. 25 SSHs, 15 IWs, 15 MCs, 10 inch-worm merkins, and 15 windmills.

Over to end of parking lot for Indian plank walking on curb. I picked a curb that was too short for the group so had to quickly find a different curb. Found a better curb for Indian plank walk down, run back to start, Indian crab walk down, then Indian plank walk back up to starting spot.

Mosey over to RiverBleu and realized that they recently installed barriers in front of the stairs. Quick audible to runs across parking lot. Toy soldiers over, jog back. Lunge over, jog back. Sprint over, jog back.

Mosey over to center fountain for four corners. 2 groups starting on opposite sides of fountain, each going through the four corners. At the corners: 15 donkey kicks, 10 spiderman merkins, 15 jump squats, and 20 LBCs. End at fountain for 20 step ups. Rise and repeat for 3 trips around.

Back to Best Buy for some quick ab work and then back to COT.

I want to thank Royale for encouraging me to lead this week. It was an honor to lead this group of men. I also personally want to say thank you to all the PAX that have pushed me to be better. Its a great feeling to be part of this group of men.

(I didn’t add that thanks in there…I promise!) Royale

Great job today Mainframe!

So you ate a bunch of turkey and are feeling a little flabby. All that shopping to do but you need to burn a few calories first. Gotta post somewhere and you heard Zima was having a Black Friday Q that was deemed “Moderate” by an aging Gecko (Happy Birthday). 8 men took the bait! This is what they did! After a brief explanation on some of the more popular origins of Black Friday (click HERE), YHC explained that the exercises of the Q would attempt to spell out Black Friday twice. While Black Friday was about big discounts, the Q made sure everyone paid in full.

The Thang:

Mosey to the front of Best Buy
B – Burpees X25 (Start it off right)
L – Lunge walk to Pet Smart
Run to Home Depot
A – Alt Shoulder Taps (IC) X10
C – CDD (IC) X10
Run between HD and Target
K – Knerkins (IC) X10
Run to the middle of the alley
F – Freddie Mercury (IC) X15
R – Rosalitas (IC) X15
I – Imperial Walker (IC) X10
D – Dying Cockroach (IC) X15
A – American Hammer (IC) X20
Run to Just Fresh Parking
Y – Yoga (Plank, 6 Inches, etc.)
Doorbusters (SSH IC X50)
Run to side of Book Store (Time for second Black Friday series)
B – BTTW 30 ct – Recover – Then 20 ct
Run to the Rivergate sign
L – Ladder with Bombjacks and Merkins 5 & 1
Run back to Book Store
A – Ascending (Very Far) Curb Crawls to 5 (Bear Crawl to one side and perform 1 Carolina Dry Derkin, Bear Crawl back and perform two, and so on)
C – Crucible Merkins (IC) X10 (This is the point I realized a lot of shoulder work was happening)
Run Back to Just Fresh Parking
K – King of Hearts (Suicide Run Forward and Backward on Return, 3 lengths)
F – Flying Squirrels X10
R – Russian Twists (IC) X20
I – Indian Run to front of Marshalls
D – Donkey Kicks 15 then Repeat
A – Ascending Testicles 10-10-10
Run back to Swamp Parking
Y – Yoga (Plank for 2 mins)

NMM
I love it when everything on the weinke shows up in the workout. Rarely ever happens but Black Friday was a special day. I’m hopeful the PAX that posted felt they got their money’s worth. Gotta say it was a lot of fun listening to the #mumblechatter and hearing what the Pax thought the next exercise was going to be. Thanks to Gears for the lesson on planking and for almost hijacking my Q (see #ladder). He just wants to make you/himself better so it’s all good. Happy Birthday to Gecko, you’re one step closer to #RESPECT! Thank you to Cable Guy for the opportunity! Hopefully I made the cut and can get in the rotation (ie: don’t #blackball me). Thanks to all who posted and left everything at the Swamp! As you were!

Lastly, great 3rd F going on at CNW2 after the Swamp! If you can work it in to your schedule, you should post! It makes a great impact on my day and weekend!

Aye!
Zima

Last minute call to come in and Q @F3TheSwamp = Always an honor to serve

Disclaimer

4 Ruckers take off = Dead Man Party = one man is always in the air

13 take off at a good mosey pace, circle back to get LIFO Photobomb

Warmup-O-Rama x10 all done in cadence

Just Fresh parking lot nonsense

Arkloader series

Partner series including wheel barrows & partner carries (crowd pleaser)

Platoon series = 2 squads = 2 men always running = all other men IC excercise

Indian run back to COT

Prayer and Praise

BOM

Be a better man today then you were ysterday,

AYE!

CSPAN

15 Men got their Friday started off right in the cool gloom of the Swamp.  12 stayed with YHC, and two went off for Ruck adventures.  Here is what we did:

The Thang:

Cruise out of the Best Buy lot and head towards the two traffic circles in the center of Rivergate.  Run one lap around the first circle, and then Karaoke around.   Jog to the second circle, Karaoke the oppposite way around, and jog back to the parking lot near the fountain for COP:

All in Cadence:  SSH x 50, Merkin x 10, Squat x 25, Windmill x 20, IW x 25, Pretzel crunch x 15L/15R, Mountain Climber x 25/hold/left arm, left leg high/regular/right arm, right leg high/regular/6″/regular/6″/regular/6″/regular, then recover

Mosey to the fountain and find a spot in front of a cement ledge (varsity) or bench (junior varsity) for Jumps and Presses

10 box jumps OYO, 20 merkins

10 box jumps OYO, 20 wide arm merkins

10 box jumps OYO, 20 diamond merkins

10 box jumps OYO, 20 Carolina dry docks

10 box jumps OYO, 20 Burpees OYO

Mosey to the front of Marshalls and line up for crosswalk suicides (fairly long – crowd pleaser):

Round 1: Suicide to 2nd and 3rd cross walk, then 25 LBC’s at start

Round 2:  Suicide to 2nd and 3rd crosswalk, then 25 American hammers at start

Round 3:  Suicide to 2nd and 3rd crosswalk, then 25 Rosalitas at start

Jog back to Best Buy for COT

NMM

Ahh – what a perfect morning for F3!  Cool temperatures, clear skies,and the trees lit up for the holidays.  The Swamp had a special feel to it this morning.  I am almost at a point where I am comfortable knowing my way around this AO, but it’s so big, I still had to do a pre-workout recon this morning to make sure I had my bearings.

We had a solid group today and everyone pushed through 5 rounds of box jumps, and the long suicides.  Well done, men!  It’s good to see a regular Steel Creek crowd out here.  Welcome FNG Dirty Bird, who was EH’d and named quickly by Royale.  Make sure to bring this guy back, my friend. It’s  a pleasure and  a privilege to lead the group,  and I look forward to my next visit to the Swamp.

Announcements/Prayers/Praises

F3 Xmas party – plenty of tickets left for this event.  You don’t want to miss.  The week of Nov 16 is our  ‘Welcome Back, Kotter’ week where we are inviting F3 who have been absent for a while to rejoin the workout.   Reach out to someone you know and get them back.  Read your newsletter and check Twitter for everything else.

Prayers for a young son with pneumonia.

12 Strong for some Friday fun and thankfullness!

10 Merkins at starting point

Mosey to TGIF parking lot and circle up for 15 minute COP

50 SSH

50 Mountain Climbers

25 Squats with Calf raise

25 Peter parker

25 Parker Peter

25 IW

20 merkins

25 LBC

Mosey to the wall behind Target

15 Donkey Kicks

Peoples Chair

2 on each end do 10 Burpees while the rest stay in peoples chair till all have completed 10 Burpees

BTTW while 4 do 10 Burpees till all have completed 10

1 min rest

10 Bonus Burpees

Mosey to the Red Balls

Partner up

Partner 1 bear crawl to first ball 2 Burpees while P2 Planks the sprint back tag your partner to do same

Sprint to 2nd ball 4 burpees while P2 planks sprint back tag your partner to do same

Sprint to 3rd ball 6 burpees while P2 planks sprint back tag your partner to do same

Mosey to parking lot stay with your partner

20 Partner slap happy merkins

40 slap happy sit-ups

Mosey to COT

Much respect for Cornhole and Gears participating with our workout with their Rucks!!!!!

14 PAX arrived on this fine Friday morning to see YHC coming in hot at The Swamp and thinking CB was sleeping late, however little did they know, I was preparing the AO for a full course of pain for breakfast.

No FNGs and all the PAX were regulars so no time for small talk so away we went!

The Thang:

Run around Best Buy and Petsmart to front of Home Depot for Warm up

25 Lunges, run to tree

25 SSHs, run to tree

25 squats, run to tree

25 IWs, run to tree

25 Monkey Humpers, run back to start

Rinse and Repeat 4 times

WARM UP OVER

Run to fountain area,

10 box jumps

20 Partner leg lifts

Partner Up – both do 10 Box Jumps (4 rounds) and then partner#1 does leg lifts while partner#2 pushes legs down (2 rounds of those)

At each park bench, do exercise and then run around far circle

15 Derkins, run circle

15WideDerkins, run circle

15 diamond Derkins, run circle

15 Derkins plank punch, run Circle

Run to front of TGI Fridays by Hwy 49

40 SSH & 15 merkins

YHC talked about the men from the mission trip and how we all had a common experience of how our schedules rule our lives and we are overwhelmed with busyness

Challenge to PAX was to focus on the Important things and not the “urgent” things. Don’t let life be ruled by the calendar of events, but the time with those who are most important.

Run back to Best Buy and Wall sit while waiting on the 6

Mosey COT

Moleskin: great PAX as always at the SWAMP. Cable Guy loud from both ends as usual, but I am appreciative of the Q and opportunity lead at a great AO.

Prayers and Praises were plentiful. Lots going on in the PAX. Please continue to pray for those that are sick and dealing with this broken world. Please lift up our brothers in Columbia and across the state of SC dealing with flood issues.

Peace!

Cake Boss