The Carpenter

*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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The Carpenter

*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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Saint Patrick’s Fay Beatdown

Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
2 minutes each station timed with 1 minute in between.

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Seal jacks
Irish Jig – Jump rope weighted or not

Passing the keg – Wall sit with slam ball pass back and forth
Repeat sequence

Mosey to COT

Mary

COT
Health
Brotherhood
Job Market

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Saint Patrick’s Mean Green Beatdown

Warmup
Side straddle hop
Imperial Walkers
Merkins
Honeymooners
Downward Dogs

Shippin up to Boston – Mosey to the back

Dora Rounds
3 minutes each station timed

Move the Blarney Stone – Slam Ball
Paddywagon shuffle – Hillbilly Walkers
Climb up Carrauntoohil – Mountain Climbers
Jailbreak – Prison Burpees (standard burpee)
Kiss the Blarney Stone – Merkins
Irish Car Bomb – Bomb jacks
Irish Jig – Jump rope weighted or not

Mosey to Flag
Passing the keg – Wall sit with slam ball pass back and forth
30 second rest
1 minute of Carolina Dry Docks
Repeat sequence

Mosey to COT

Mary

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It’s Monday. It’s Honey Badger Time.

WARMUP: Farmer’s Only killed it. VQ on the Warmup…
THE THANG:
Get a brick and head to the field…
– Buy in: 100 yd bear crawl, 100 yd partner carry (switch at 50)
– AMRAP:
– Partner 1: run 400M (brick optional)
– Partner 2: 5 burpees, 10 curls, 15 flutter with press, 15 big boys, 10 bent over rows, 5 overhead press
– Flapjack for 35 minutes
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle

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Convergence Before the Invergence

It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

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Double Dora

WARMUP: Jog across the street, SSH, MNC, HBW

THE THANG: 2 ROUND PARTNER DORA: ROUND 1: 100 MERKINS, 200 SQUATS, 300 LBC’S CHOICE OF A LAP OR WALL SIT WHILE PARTNER WORKED
ROUND 2: 100 STEP UPS, 200 DIPS, 300 INCLINE MERKINS, CHOICE OF A LAP OR WALL SIT WHILE PARTNER WORKED

MARY:

ANNOUNCEMENTS: Bethel Men’s Shelter Thursday, Convergence Saturday

COT:

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Q-School Part 1

Started this fine morning with Pusher leading the Disclaimer.

All key points were included.
Asking for new people
Declaration that you are not an expert
Stating that everyone there is assuming all risk by being there, every exercise is a suggestion and to modify if needed to avoid injury.

Pusher also made sure to note the leadership aspect of being a Q. How it links with the larger mission of F3 and how being prepared to lead is instrumental in having a successful Q.

With that we moseyed to behind the Oil Change garage.

Here we circled up and Pusher put us through the finer points of a warmup including how to call cadence, how to pace cadence, and a sample of exercises that are popular within a warmup. After this portion of Q-school Pusher handed it off to me and I called 5 burpees OYO. Because why not….

Well also, as I explained, it’s a good tool to use to silence mumble chatter and help corral the PAX. (a whistle also helps with this)

For my portion of Q school I introduced a couple of workout concepts that had are scaleable. Meaning that the PAX could modify these up or down as they saw fit during the course of the workout. The other key piece I mentioned here is the intention of time-boxing your workout. For me I like to divide my workout into pieces. This helps inform me on if I can modify up or modify down a set of exercises based on the time allotment.

The first two sequences were first a simple circuit using the wall behind the garage.

10 Irkins
10 Derkins
10 Dips

X3

Plank for the 6

Run to behind the grocery store

Using the two islands

A simple 7 concept with a run in-between the two stations

HR Merkins on one side and Squats on the other.

Again, these are concepts that you can leverage and elevate as needed. For instance the 7’s could become 11’s, 20’s or even 30’s if you are so inclined with any mode of transportation you see fit in-between like bear crawls or burpee broad jumps.

For the final 3rd piece of the WO portion I took us to the pavilion by the church. I talked about knowing the AO and what it has to offer. Specific for this AO we have cover and benches here. It’s a great spot for a tabata style workout leveraging the WOD app. And that is what we did. I called out a series of exercsies with a short rest in-between.

Again, this is a great way to use a small space but keep the hear rate up and engage the pax. Candidly some of my best Q’s were in this format because of the proximity of my fellow pax and the ability for PAX to push themselves in this type of format.

After this portion was over we took off for COT.

With just over 5 minutes left we did Mary but had newish pax attempt cadence. I’m happy to say we all settled on Starting Positions ….MOVE……and that all Pax did a good job of picking up on it quickly.

We ended on COT where Pusher did a great job of articulating why it’s important and why it makes F3 different.

To quickly recap

-A great Q starts before 5:15. Work with the Site Q and plan ahead. Always overplan because it’s easier to scale down than scale up if needed.
-When calling cadence practice if you are not used to it. Practice in your garage or wherever but perfect practice makes perfect.
-Be willing to alter your plan if needed. A big thing for me is to keep PAX together and keep Pax safe. In other words if you think that hill looks a little too muddy to run up maybe look to do something else. (burpees for instance)
-COT is one of the most important pieces of the Q experience (that and writing a timely backblast). Be respectful and thoughtful.

Thanks to the Pax who came out, and the Pax who supported this (Especially Fishtix and Olaf who shared tidbits of wisdom throughout)

If anyone has any questions or wants to view/access some of the documents referenced today please feel free to reach out.

SYITG!

Class dismissed!

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Brayden Burpees

WARMUP: mosey through parking lot over to the light, cross 160 and down to bottom of Brayden
THE THANG: hill repeats- 10 squats at bottom, 10 merkins at first street, 10 flying squirrels at 2nd street, 10 burpees at the top. Rinse&Repeat
MARY:
ANNOUNCEMENTS: convergence/invergence this Saturday
COT:

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The Darkest of ALLL Convergences

80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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