Perfect morning for week #3 @F3 Savannah

Conditions were partly cloudy and nearly 70 degrees

CSPAN on Q

Disclaimer (did not need it) and discussion on keeping up, modify as needed, one FNG Radar that works nights and would catch us on our course…(Semper Fi Brother)

F3 workouts …

■Are free of charge

■Are open to all men

■Are held outdoors, rain or shine, heat or cold

■Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

■End with a Circle of Trust

Long mosey looping our way around the parking lot and park, felt like about 3/4 a mile – good pace and @Mini_ME (love that guy #Nantan of Growth) leading the high quality #mumblechatter

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series and more chatter on my cadence being too slow or too fast (#sorrynotsorry) guys seemed to really enjoy the planking…followed by Peter Parkers, Parker Peters, and Mountain Climbers (#not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. The wheelbarrows, burpee broad jumps, and the partner carries all seemed to quiet the chatter…#notreally

I tried to EH the “potential homeless” men near this area…I was not successful… not recommended

Off again for a ½ mile run.

Wall Series

People’s chair sequence

BTTW sequence

More People’s chair sequence

Quick F3 sermon and introduction of my friend @F3Tatanka…he is my #clowncar partner, and #HIM @F3TheFort, my life, and neighborhood…and I miss him…

Tatanka on Q

Quick discussion and F3 review of “Pearls on a String F3 workout”

Off again for a ¼ mile run

COP with a bunch of SSH and a few other exercises

Off again for a ¼ mile run

COP with a bunch of SSH and a few other exercises

Sand Box Sequence

Partner up for 3 rounds of swing crunches and dip series for 3 rotations

Off again for a ¼ mile run

COP

A very long final set of SSH…potentially way too many SSH…(lots of chatter, mostly about why did you need a “weinke”, do you know any other exercises? Lots more chatter, Tatanka just kept calling them out in perfect cadence…think we got to 100…maybe more…seems really awful…

Playground ABLAB Sequence

Dealers choice and a bunch of different Q’s stepped up and lead, awesome to see after just 3 weeks, watch Dredd’s video below, and practice the counts, and just keep practicing it over and over, and you will become a highly efficient Q (practice, practice, and just keep practicing the cadence & never Q what you can’t do…)

Here is a cool backblast written about Dark Helmet’s VQ, the last 2 paragraphs describe what most men feel the first time they Q (lead): http://f3nation.com/2015/03/18/kettlebell-burpees-yeah-thats-a-thing-at-the-armory/

COT

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

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

• Tatanka gave an awesome testimony on F3 and how after moving to FL, the void of not having F3 is overwhelming, great testimony and strong Q brother #HIM
• AO is first class, be good to my man Dark Helmet next week
• Really high quality discussion at #Coffeteria
• My man Mini-Me gave a great testimony on how F3 has impacted his life
• This was Zima’s first launch and appreciate his leadership, join us for his #CSAUP called #YETI here is the link for the pre-blast http://f3nation.com/2015/11/03/the-yeti/
• #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 1^st F on track will never get his 2^nd and 3^rd Fs online.
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• How to Count video by Dredd/OBT on Q here is the link: http://f3nation.com/2012/02/22/f3-tv-how-to-count/
• #Cobains all around for the late posting of this backblast (24 hours is the standard #oldman problems)
• Special thanks to Tatanka, Zima, Mini Me, and their supporting my “crazy” adventures
• #T-Claps to Catfish on another beautiful Shovel Flag
• Already planning our next trip down
• Apologies for not making my portion of this workout difficult enough, show up at one of my regular Q’s, and you will not be disappointed…double your money back guarantee

Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @F3Tatanka & @F3TheFort

CSPAN – over & out

It was a nice and cold morning over at PHOP. We had 18 strong men show up for an early morning BeatDown with the returning Mugshot. The warmup however began with the one and only Apache.

Warm-up
60 SSH
20 staggered merkins

Formed two lines for Apache patented Indian Run.

Back person started with an ammo box and ran up to the front as we moseyed across the street to the PHOP neighbor. Pass the ammo box till it gets to the back and the person in the back sprints to the front.

Stop for a wall squat
20 over head claps with Wall Squat
5 derkins on wall

Continue Indian run up the hill

Pause: 10 jump squats

Continue Indian run up the hill.

Paused half way, team 1 runs to the top of the hill and back down, team 2 does merkins until team 1 returns. Then each group switches team 2 running and team 1 merkins.

Indian run continued back towards PHOP
Stop at the wall for some right over left leg stretches.

Mosey back to PHOP.

Side-Note: Warm-Ups with Apache take a while, but are worth it!

The Workout
Mugshot took over! Welcome back Kotter it’s been a while but he got right into with an assortment of stations.

Each station was a workout for Two Minutes.

Station 1
– Push Ammo Box across yard in a bear crawl
Station 2
– Merkins
Station 3
– Wall Squats
Station 4
– Burpees(Padre’s favorite)
Station 5
– LBC
Station 6
– Bear crawl down hill
– Crab walk up hill
Station 7
– SSH
Station 8
– Planks
Station 9
– Tire Flips

COT
Bogey led us in a discussion about what we are thankful for:
Family, Health, Marriages, F3 and a few more.

See ya tomorrow for the convergence at Springfield Elementary!

The Riddler Out!

Warm up- Swamp Fox
SSH
IW
MERKINS
MOZY FOR A LAP AROUND THE CHURCH
HIGH KNEE LUNGE WALK
HIGH KNEES
BUTT KICKS
TOE WALK/ARM CIRCLES

TINKER TOY

4 CORNERS
CDD-40
DIPS-30
SPIDER PUSH UPS-10/side
CLOCK DERKINS ON TIRE

BUCKET CARRY AROUND CHURCH

4 CORNERS
MONKEY HUMPERS-30
JUMP SQUAT-30
BOMB JACKS-20
LUNGE-10/leg

BURPEE BROAD JUMP BEHIND CHURCH

4 CORNERS
DIAMOND PUSHUPS-25
DIVE BOMBERS-10
SQUAT-30
SUMO SQUAT-15/side

LOG CARRY AROUND CHURCH

4 CORNERS
PRISON CELL PUSH UP-5
BURPEE-15
PISTOL SQUATS-10/LEG
LOG SQUAT PRESS-15

TIRE FLIP TO DOUBLE DOORS AND BACK

Pax,

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Welcome back Kotter! What a great week to reach out and Turkey punch those who have not been out in a while and get them back where they belong.

We did a warm-up

10 each burpies- Standard Burpee, lunge walk, Kick thru Burpee, lunge walk, hand release burpee

10 count rest – Mosey to other side of parking lot to utilize the curb!

10 each burpies – Inclined burpee, decline burpee, step up burpee- 70% sprint to far side of parking lot and back after each set

10 count rest – Mosey to different side of parking lot

10 each burpies – Burgundy Skatter burpee, lunge walk, 1 legged burpee (10 each leg), lunge walk, side to side burpee

10 count rest – mosey to different side of parking lot

10 each burpies – lateral jump burpee, mountain climber burpee, 1 arm burpee (10 each arm),

10 count rest – high burpee, spider man burpee, running in place burpee

10 count rest – Standard burpee

COT

Well done and we made 170 burpies look easy!….. not really. Could have gone on to the Italian Job Punch Burpee, Bottom burpee, High jump burpee but we ran out of time and Padre was not there to motivate us!

If you are a fan of the Rolling Stones, you know the song “Beast of Burden”. In the chorus, Mick Jaggers sings “Am I hard enough, Am I rough enough, Am I rich enough”. When planning the workout this week, Javert and YHC discussed  an animal/beast theme for the workout which was especially important given the context of both of our busy lives with family, work, etc. As we prepared for the Patriot, I guess the question was Am I hard enough? Am I rough enough? Am I rich enough? to lead these men of the F3 Rock Hill.

The Thang

Disclaimer

Javert in the lead

Mosey around parking lot then to the football field

COP – lots of mumble chatter!

SSHs

IWs

Copperhead Squats

SSHs

Mosey to the hill

Jacobs Ladder x 10

Bear crawl to top – 10 flying squirrels

Run back down – 1 monkey humper

Notice that mumble chatter ceases

Mosey to school – partner up in groups of 3

LBCs x 20 while partners are doing dips and step ups

Rinse and repeat x 3

Mosey to soccer field

Karaokes x 2

Butt kickers

High knees

Handoff to YHC

brief discussion on the Beast of Burden

SSHs x 50

Starfish – Count off in 4 groups

run to the corner – 5 burpees

Run back to center – 10 merkins

Run to corner – 5 burpees, 10 squats

Back to center – 10 merkins

Burpees, squats, mtn climbers, jump squats

COP

LBCs x 15

Flutters x 15

Dying cockroach x 15

Gravedigger L and R

Introduce Bear Crawl Ring of Fire

Bear crawl in circle while YHC calls out exercises – full circle

Morrocan Night Clubs x 25

Bear crawl half circle

Morrocan Night Clubs x 20

Mosey home

Moleskin

12/19 Christmas Party – Need your support!

11/26 – Thanksgiving Convergence

Read the weekly email

Ended with a challenge to all those in attendance to overcome their Beasts in their lives. Overcoming this beast may require patience, hard work, accountability and many other skills but dont give up!

Bandit and I saw each other climbing Crowders Mountain a few weeks ago,and I politely requested to get back on the @F3Gastonia schedule.

Conditions were horrible… rainy, cold, and 40 degrees…and transitioned to raining sideways for part of this #downpainment #awful

Disclaimer was disclaimed

Discussion on how well @F3Gastonia has “exploded” since March

#Chatter about Swiper, Gunny, Package, & Chaser and all of the going on with @F3theFort

And off we went at a mosey + (maybe too fast) pace to the track next door

2.5 laps on the track

COP to warm up with all of my favorites to 10 in cadence

Plank-O-Rama to warm up everything else

Today’s workout was almost an exact replica of my Q 6 months ago (@F3Gastonia struggled then, there was no @F3Gastonia struggling today except Shrimp, and that was only because the restroom was locked #pregame #youngmanproblems)

Quick discussion on plan for today:

Using the 4 corners of the track, and the count of 25 in each corner for a total of 100 exercises

1. SSH
2. Calf raises
3. Squats
4. CDD (we did the run backwards to make it worse)
5. Flutter (your welcome…you were already wet)
6. LBC
7. And because everyone knew it was supposed to be awful we finished with burpees

Mosey at “fast” pace to COT

Prayer or Praise

BOM

Naked Man Moleskin

Excellent #chatter throughout workout

Really cool to see the Larry Birds circle back and pick up the 6 and get some extra pain stations in, obviously the counts were much higher for that group of #HIM

#Coffeteria is outstanding and has great attendance

The weather stunk…appreciate the men who showed up

2ndF is spot on @F3Gastonia

Continue to seek out a 3rdF Q from your PAX

Lots of discussion today about what F3 has meant to me and why we do what we do…hope you enjoyed the sermon

Seek out an accountability partner, as it is much easier to “slide” when no one is watching #ISI

Bandit has already booked me a slot in May…I love that #HIM

Be a better man today than you were yesterday, sorry for the delay in the back blast #LIFEproblems

AYE!

CSPAN

This was my VQ and it took place at PHOP on a chilly Wednesday gloom.

My goals were to work muscle groups that sometimes go under worked and also tie in a theme from the Bible.

The Thang
We began the workout with a few stretches then these warm ups:
Seal Jacks
High Knees
Merkin Wave 10

Indian Run up the hill in the neighborhood.
10 Burpees OYO at the top.
Mosey Back to AO

The next exercise was a creative endeavor to do some pull ups. I called it the PCUP (Portable Chin Up Pole). 4 men held a pole horizontally over their heads while a 5th man does pull ups in the center. Rotate through. We completed two sets where each man did as many as possible.

While waiting to rotate one man at a time would use a creeper(think auto shop) to “surf board paddle” across the parking lot and back.

Next group of exercises required teams.
Back to back peoples chair 30 count
Wheelbarrows across the field, swap halfway
High heels to heaven with partner -20
One partner holds plank, the other does dips on the curb with feet on partners back – 20
Bear crawl back to AO
We then finished up the workout with a few cool down stretches.

The Cakeboss lead off with a very motivating start in the gloom on Saturday.

Mosey around to front of Cherry Park
Stretch
Mosey to Playground

20 SSHs
20 low squats
20 Imperial Walkers
15 swing crunches
Dips

Mosey to big soccer field

10 Apollo Onos
15 Ski Hops
20 wide arm Merkins

10 Carolina Dry Docks
15 lunge hops
20 Donkey Kicks

Talk on

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.”- Romans 8:28

10 Inch Worm Merkins
15 Merkins
20 sumo squats

10 Peter Parkers
2 X Plank Around the World
20 leg lifts