Tag: Spider-Man

The Brickyard at ROF

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Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was Cash's son until Double D showed up and let us know. What an honor to lead the workout of Cash's son's first F3 workout at the AO named after his dad. Another special moment brought to you by F3.

WARMUP: Moseyed throughout the COT parking lot while conducting various exercises. Since we had an FNG we managed to review our mission statement and 5 core principals during warmups. Now, time to get to work so I walked the PAX over to my vehicle, hit the lift gate, and asked the PAX to grab 2 bricks. Then we moseyed to the field carrying our burdens.

THE THANG:
Running with bricks:
BrickYard 400
Lap 1 – Run Straight Aways, NUR Curves, 10 BombJacks in the middle of each curve
Lap 2 – Run Lap while stopping in the middle of each curve to complete 10 Burpees
Lap 3 – Repeat of Lap 1
Lap 4 – Repeat of Lap 2

Next we introduced the FNG to a Jack Webb:
Jack Webb w/ Bricks
Ratio of 1:4 of 2 exercises, continue until rep count reaches 10:40
2 exercises were Merkins : OH Claps

To close it out we moseyed to COT to work on our Superman poses:
Superman Routine w/ Bricks– 4 different arm/leg positions held for 10 seconds per position – x2

MARY: No time

ANNOUNCEMENTS: Read your NL

COT: Normally I do not write a lot in BBs in this section but felt led to share a little from this morning's group. Our FNG was asked why he came out to an F3 workout. Fitness was mentioned as he is preparing to attend the Citadel. He then started talking about Cash and how he remembered his dad telling him over and over what a great group of men were in F3 and the positive impacts F3 had on his life. These conversations – seeds – grew until his curiosity peaked and he had to see and experience for himself what was so inspirational to his dad. Hit home this is something we need to absolutely give away! Give it away in our homes, in our extended family, to our friends, to our communities! Keep pursuing other men to join F3, keep planting those seeds. You never know when one of those seeds will take hold and start to grow, and the seed you plant might just impact those closest to you, like a son. Love ya fellas and pray yall have a blessed day.

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Zombified Q @ ROF

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Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater Than CSAUP overnight ruck event. That is what pushed me past the selfishness of wanting to choose comfort over commitment, brotherhood. If I could endure that event with no sleep, then I can Q a 45min workout on 3 1/2 hours of sleep! I'm grateful to be surrounded by men who push me to be greater than! Feet hit the floor, water splashed on the face, a little caffeine and it was GO time!

WARMUP: Usual suspects

THE THANG:
Moseyed to the benches on the side entrance of NAFO, Asked PAX to find a spot on a bench.
#1 – 2 exercises: Step Ups & BulgarianSplitSquats
15 reps each leg of both exercises
10 reps each leg of both exercises
5 reps each leg of both exercises

Upon completion asked PAX to partner up for some Time Under Tension
Partner#1 holds Al Gore while Partner#2 completes 10 jump squats. FlapJack until you complete an accumulative rep count of 100 jump squats. Legs were burning by this point.

Moseyed to the pullup bars while picking up a Cindy along the way.
#2 – 2 Exercises: Pullups & ManMakers
Perform both exercises in the following sequence:
1 pull-up, 2 manmakers, 3 pullups, 4 manmakers, etc…
Continue till you reach the count of 10 and then reverse
count back down to 1. Will add up to 50 reps of each
exercise. PAX who finished 1st ended the pain for the
rest of the suffering souls.

Walked over to the hill with Cindy for a little Quadzilla w/ some core work.
#3 – This was done OYO. Run down the hill to the stop sign,
NUR back up to the top of the hill. Grab Cindy and
complete 15 BBSw/Cindy. Rinse&Repeat. We managed
to get in the minimum requirement of 4 rounds to quality
as a Quadzilla routine.

Took Cindy back home and moseyed to COT.

MARY: No Time Left On The Clock

ANNOUNCEMENTS: Read your NL

COT: STK!!!

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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Starry Abs

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WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why

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Sharks and Minnows at The Block Party

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Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.

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Hominy’s First Trip to the Block Party

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Warmup is OYO before 0515.

Count PAX. Mosey to Bottom of Massey St Hill.

Part 1: Bear Climb the Hill.
Do 10 bear crawl paces. Do 5 merkins. Do 10 walking paces. Do 5 merkins. Repeat.

Mosey to WEP Stage. Cut through parking lot, to McCammon St, to Faile St, to Ardrey St, the enter WEP.

Part 2: Park Loop Bench Tour.
Travel counter-clockwise. Stop at every swinging bench. Complete 5 merkins, 10 squats, 15 LBC at each bench. After returning to the stage, continue until arrival at playground.

Part 3: Swinging
Partners

  • One partner runs to the stage and back (through the grass) while the other swings. Switch.
  • We did multiple rounds of this.

Mosey back to COT via White St. Rendezvous with the two Runners.

Concluded with MARY.

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Cherie Berry at The Forge

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15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did.
 
Warm Up

  • 10 Low Slow Squats (IC)
  • 10 Plank Jacks (IC)
  • 10 Mountain Climbers (IC)
  • 10 SSHs (IC)

 
The Thang
Mosey to upper triangle lot

  • Corner 1: 20 American Hammers
  • Corner 2: 20 American Hammers, 20 Carolina Dry Docks
  • Corner 3: 20 American Hammers, 20 Carolina Dry Docks, 20 Flutters

 
Mosey to lower HT lot

  • Add 1 Merkin per island (12 stops, 78 total)
  • Add 1 Squat per island (12 stops, 78 total)
  • Add 1 Big Boy per island (12 stops, 78 total)
  • Add 1 Calf Raise per island (12 stops, 78 total)
  • Add 1 Alternating Shoulder Tap per island (12 stops, 78 total)

 
Mosey to HT Wall

  • 10 Wall LBCs (IC)
  • 10 Wall Deep Lunges
  • 10 Australian Mountain Climbers (IC)

 
Mosey to upper triangle lot

  • Corner 1: 5 Burpees
  • Corner 2: 10 Burpees
  • Corner 3: 5 Burpees
  • COT: 10 Burpees

 
NMM
We never know what someone is going through. Could be divorce, a health scare, loss of a loved one, inability to pay rent, loss of a job, or mental, physical, or emotional stress. Sometimes life hits you hard and you just need someone to listen and support. That’s what F3 is all about. Sure, we could all get a good workout at Burn Bootcamp (shoutout to the coach across the parking lot yelling “encouragement” to her class). We might even have a bit of fellowship with our coworkers. But when life gets hard, most people lack a support system to help them get through it. F3 has been that support system for thousands of men worldwide. But that support system can only help if you share your burdens. Get to know the men around you in COT. Build those relationships that carry you in the hard times and celebrate with you in the good times. You never know when life will get hard, but it sure helps to have friends to get you through.
 
-IJ

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Q school

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WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.

THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters

Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges

Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.

Mosey to COT

MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600

ANNOUNCEMENTS: always – and read your newsletter too.

COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.

Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.

Praise for Sofrito turning 50 and respect.

This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️

Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him

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Q school

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WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.

THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters

Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges

Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.

Mosey to COT

MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600

ANNOUNCEMENTS: always – and read your newsletter too.

COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.

Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.

Praise for Sofrito turning 50 and respect.

This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️

Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him

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