Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: Kermit
2023.04 The Ranch
- QIC: Tesh
- When: 2023-01-26
- Pax: Bo Wiseman (Saw Dust), Drop Thrill, Kermit, Poppins, Senator Tressel, SouptoNuts, Straight Up, Tesh
- Posted In: The Ranch
WARMUP:
Emphasis on hamstrings and shoulders
THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.
Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.
Mosey to picnic tables for step ups.
COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.
Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.
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4 Corners of Chatter
It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.
Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.
4 Corners of Jack Webb Lap around the church.
4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40
Ran back to COT for prayers and praises.
JWow
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Back to the basics
- QIC: Italian Job
- When: 2023-01-21
- Pax: darkhelmet, Five Hole, Italian Job, Kermit, Killer Bees, Masterpiece, Maximus, Paintcan, Shady, skipper, Soup to Nuts, Über
- Posted In: Alcatraz
Dirty dozen went back to basics this morning at Alcatraz. Here what we did:
10 Low Slow Squats (IC)
15 Side Straddle Hops (IC)
15 Seal Jacks (IC)
10 Imperial Walkers (IC)
String of Pearls around the park
DORA – 100 Merkins, 200 Squats, 300 LBCs
Mosey to “Breather Hill”
10 Burpees
Down the hill and back
20 Wide Arm Merkins
Down the hill and back
30 Calf Raises
Down the hill and back
40 MNCs
Down the hill and back
40 Overhead Press
Down the hill and back
30 Jump Ropes
Down the hill and back
20 Diamond Merkins
Down the hill and back
10 Prison Cells
Down the hill and back
Mosey back to AO
10 Flutters (IC)
10 American Hammers (IC)
10 Freddies (IC)
10 Hello Dollies (IC)
3.16 miles total
NMM
The Mission of F3 Nation is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” Fitness brings the guys in, but fellowship keeps them coming back. I know I can count on my brothers in the best and worst of times. Through F3, I found what so many lack: true friends. Faith and living third through service unlocks our leadership capabilities. I’m a better man when I serve others.
Our core principles are simple:
It’s free. All it costs is your effort.
It’s open to all men. Full stop. All means all.
It’s outdoors, rain or shine. The elements make you durable.
It’s led on a rotating fashion by your peers. No certifications necessary. When you lead, we follow.
Finally, it ends in a COT. The COT is what separates us from workout groups. In the COT, it doesn’t matter if you were the fastest or if you had the best form, all that matters is that you care for the guy next to you. I think our world could use a lot more COT.
The Credo of F3 is “leave no man behind, but leave no man where you found him.” We pick up the six at every workout, but it doesn’t stop there. These men will walk beside you when you’re high on the mountain or low in the valley. We are there for each other physically, mentally, spiritually, and emotionally. These men are there when it matter – always.
The mission, credo, and core principles are simple and if we follow them, we can change the world, one man at a time. So strap in, hold on, and enjoy the ride. If you stick with it, you’ll be the man your family and community deserves. And you might have a little fun on the ride!
Aye!
Italian Job
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The Hive is Alive at Five
- QIC: fishstix
- When: 2023-01-20
- Pax: Airborne, Bonsai, Bubba Gump, Cohiba, Crank, fishstix, Happy Hour, Hardwood, Kermit, Ltrain, Sparky, SugarBug, Tesh, training_wheels, Über (Rhett Trease), Uhaul
- Posted In: The Hive
Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches
Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.
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Road Warrior Visits Mr Smith
We ran
Munn to Harris, R on Harris, R on Sam Smith (enjoyed that long steady hill), R on Sutton, R on Sixth Baxter Crossing, L on Drayton, R onto paved path around the pond thru the woods to Baxter YMCA, Out of Baxter Y onto Shady Grove Crossing, R onto Market, R onto 160 back to start.
Great crew out there! We all pushed thru the hills and ran strong. We all got at least 5 miles, some got more.
Next week we will be in Tega Cay running to Windjammer Park and back.
SYITG
NASA
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Arms and Run
- QIC: Vuvuzela
- When: 2023-01-19
- Pax: Beaker, Bones, darkhelmet, Hardwood, Joe Lyons (F3 Long Duck), Kermit, Ltrain, Maximus, Ölaf, Quack Attack, Sasquatch, Shake and Bake, SkateOrDie, Spider-Man, Vuvuzela
- Posted In: Minnow Pond
WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.
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That hill was too close not to use….
- QIC: FunHouse
- When: 2023-01-17
- Pax: Anchorman, Band Camp, Bass-o-matic, Bo Wiseman (Saw Dust), Bobber, Cousin Eddie, Funhouse, Jekyll, Kermit, Maximus, oldbay, Peabody, Picasso, Quack Attack, Rebel, Shady, Tesh, Trucker
- Posted In: Block Party
WARMUP: Run to lot, SSH, squats, etc. good 10 minutes.
THE THANG: Run up hill AMRAP Merkins, run to top of other hill to parking lot for 20 flying squirrels. Do that until told otherwise.
MARY: 18 of us decided to do the difficult thing today.
ANNOUNCEMENTS: D2D info. Lots of good stuff.
COT: Prayers for marriages, friends suffering from depression, praise for time spent with kids.
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Cardinal Run
WARMUP: Pledge @ 5:15
THE THANG: Ran a figure 8 route with a pain station in the middle to honor Cardinal. 1/2 mile fast pace then slowed down the second half.
Round 1:
5 Burpees, 10 Big Boys, 15 Heels to Heaven
Round 2:
5 Burpees, 10 LBC’s, 15 Mt. Climbers
Round 3:
5 Burpees, 10 Squats, 15 Freedy Mercury’s
(Rinse & Repeat)
MARY: Band Camp took us out with some flutters
ANNOUNCEMENTS: read the news letter
COT:
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Fun at Model A Brewery
THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.
Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.
I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me
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