Thursday Morning Lights

Conditions: Cold in the Hill City – 36°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Little mosey with only 3 PAX (Burner was waiting for us when we returned to the Love Shack), SSH, Baby arm circles, upper back stretch, chest stretch
THE THANG
Nothing complicated today: Elevens w/ CMU coupons executed between distant light posts
10 CMU squats / 1 CMU burpee (overhead press instead of jump)
9 / 2
8 / 3
7 / 4
6 / 5
5 / 6
4 / 7
3 / 8
2 / 9
1 / 10
COT
YHC was worn out but energized by his Brothers.
BOM
Guidance & wisdom needed for decisions
MOLESKIN
Without any creative juices flowing, YHC decided to plan a slog fest without using any of the hills at AO Hill City. The PAX were up to the challenge and completed the task at 6:15 on the dot.

Bearmuda Triangle

Conditions
33 Degrees and wet ground
Welcome and Disclaimer
The Thang
Two Pax mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club  x 15
Bearmuda Triangle
Three markers – 20 – 30 yards apart in the shape of a triangle. PAX bear crawls to first marker and performs 5 burpees then bear crawls to second marker and performs another 5 burpees then bear crawl to third marker and do 5 burpees. Repeat for every exercise.
– Burpee  x 5
– Squat  x 10
– Merkin  x 15
Mosey to Mt. Midoriyama
Lunges up the hill sprint down to the bottom perform 5 Jump Squats, repeat 5 times.
 
Aborama
Countorama
Nameorama
Prosciutto shared the concept of “The Nonzero day”
Read Here:
https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
BOM
Angus Out

Beastie Boys

Conditions
50 Degrees and Overcast
Welcome and Disclaimer
The Thang
Four pax make their way down the river bank
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
The PAX reached ultimate zen as the sun rose.
Now the real COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Great Warm up from YHC. The PAX were groaning.
Mosey to the boat ramp, we took the long way and picked up a few PAX late to the game. Welcome FNG Ravi.
Restated the Disclaimer on the run back to the boat ramp.
The Beast
The Beast is a Charlotte invention predicated on 6 exercises repeated 6 times between sprints which divide the length of a field into thirds (ie, 6 sprints). Then, this series is repeated 6 times as the exercise is changed out. Hence the 666 set and the name of #TheBeast.
eg, sprint 30 yards, 6 squats, sprint another 30 yards, 6 squats, sprint a third 30 yards, 6 squats, turn around and sprint back 30 yards, 6 squats, 30 yards, 6 squats, sprint to the starting line, six squats… and you’re done… with that rep
– Squat
– LBCs
– Merkins
– Lunges
– Plank Jacks
– Burpee (the traditional closer is always a #CrowdPleaser)
YHC turned the Q over to Gus
Mini-Dora 1-2-3

Sit ups x 50
Squats x 100
Big Boy Sit Ups x 150
Mosey to the Gazebo
6 Minutes of Mary
Countorama
Nameorama
Welcome to FNG Ravi AKA ChuckE
BOM 
 
Angus Out

Preblast: Rebooting The F3 Super Bowl – The Mud Run

F3 is gearing up for the next installment of our annual Super Bowl, the Ultimate Mud Run. We aren’t just doing another Mud Run this year. The men of F3 Summerville are rebooting the whole dang thing.
After many successful events put on by the Columbia regions of F3, Ken Doll wrote “you may have noticed a steady drop in attendance over the past few Mud Run events. In addition, the enthusiasm for our Super Bowl has waned.”
It’s true. Very true. So we’re starting over and giving you a reason to come back out and fellowship with over 500 of your brothers from every F3 region.
Some things will remain the same. We’ll have a big tent. We’ll have a beer boat. But you’re going to see a lot of changes.
For starters – only one Mud Run in 2017. It will be the Spring one held on May 20th. And it’s going to be epic. Bet on it!
Best of all – more competition and more partying!
You’ll see:
1. A longer after party.
2. A new tailgating row (Second F Village if anyone asks) with tents from every region.
3. More competition before, during and after the run. Think awards for a Respect crew, Rucking crew, F3 Olympics and much more. We’ll announce all that soon.
4. A more competitive starting order.
5. A competition to see who can chug more beers than Team Unicorn Slaughterhouse Death Match – certainly going to happen, maybe, probably not.
What: 2017 Mud Run – The Super Bowl of F3
When: Saturday, May 20th | 0700
Cost: $60 per person
How: Click here – http://f3summerville.com/mud-run-spring-2017/
(after signing up here you will be sent to a page with the PayPal link for payment)
IMPORTANT: You will sign up for the Mud Run individually. Your Region Nantan will appoint Region Mud Run Q. You should report your team name and members to your Region Mud Run Q. Additional information will be sent to your Region Nantan and Mud Run Q later.
UPDATE 1 | May 8, 2017

  • We currently have about 325 F3 men doing the race.
  • Sign-up ASAP. YES, you can still sign up today. http://f3summerville.com/mud-run-spring-2017/
  • Donate to the Hidden Wounds foundation at the below link. This is a worthy cause and we will be presenting them a check at the race site. https://facebook.com/donations-f3-summerville-causes/
  • Form your team and let the Mud Run Q for your AO know who is on it and the team name prior to 10 May. If this is not done by 10 May, you will be placed on a team of our choosing. Don’t assume just because you put it in some hidden thread or mentioned it over a beverage two months ago that he has your team info. POC for this is Banjo cupoe13@gmail.com
  • If you “think” your team is a competitive team and worthy of being placed at the front of the pack with other studs, contact the Mud Run Q for your AO prior to 10 May as well.
  • Contact the Mud Run Q for your AO prior to 10 May and sign-up for F3 Village games. POC for this is Goose r.w.martier@gmail.com
  • Team Captains print and sign the race waiver which can be found at the below site. Each team must have a waiver signed by all team members with them upon checking in for the race. http://www.ultimatechallengemudrun.org/

DAY OF EVENT TIMELINE:

  • 0730 gates open for the masses.
  • 0815 BOM
  • 0830 Race starts
  • 0852 First F3 team steps off
  • F3 games will go at approximately 1130 or as determined by Goose.
  • Food and beverage vendors will be on site. Please support the vendors that support the race.
  • ENDEX is TBD, expect late afternoon/early evening.
  • If you plan to drink, plan NOW for a Designated Driver.

Stop! “Ham”mer Time

Warmup
SSH, BAC for Babe Ruth’s bday (2/6/1895), Mountain Climbers, and Squats, all 20x IC.
Each PAX grab a coupon and mosey to the unforgiving hill
5x up and down – 5 clap merkins at the bottom
– Curls with coupon x 20
– Bent over rows with coupon x 20
– Squats with coupon x 20
Repeat the hill routine with clap merkins at bottom
back to coupon:
– Lion kings x 20
– Curls x 20
– Straight arm lift over head x 10
Circle up, hold Coupons out from our chest or does 45 degree press-ups while one PAX runs Mt Midoriyama – around the track to the top and then straight down.
Mosey down to the swamp
– Step-ups x 10/leg
– Box jumps x 15 to the top of the steps
– Lunge x 15/leg
– Squats x 15
– Calf-raises x 20
Mosey to pavillion for ab-o-rama
– Dying cockroach x 20 IC
– LBC x 20 IC
– V-sits x ??
– Hollywood Poses x 10 IC
– Count-o-rama
– Name-o-rama
BOM
Angus’ M, Gus’ travel, Double Deuce’s daughter

F3 Trip: Israel, May 2018

I BELIEVE yet I’ve never BEEN. I’ve never walked where Jesus walked and I’ve never seen the land that Jesus saw.
That’s gotta change.
Have you been? Don’t we have to go at least once? If you’ve been once…why not twice? If you’re like me you’re a Christian and have been for decades. Yet I’ve never set foot on the same soil that Jesus walked on when he was here on earth. I don’t know about you but that is an itch I have to scratch. Have to. Call it the pilgrimage of a lifetime – because that is exactly what it is.
Turns out there’s a F3 brother in Hickory, Walk-On (David Wachter), who leads trips to Israel on a regular basis. He’s nearly completed his seminary education and has a thing for taking groups to Israel. A former college quarterback, Walk-On is on his self-described “third vocation” after spending much of his twenties, thirties and forties as an engineer and then financial planner. He’s long had a call to seminary and is fulfilling that call now at 46 while maintaining his financial planning business.
Like a lot of people who do this regularly he’s “got a guy” on the ground in Israel, his name is Boaz (naturally), to help coordinate that side of the pond and then grab him and his groups when they get off the plane in Tel Aviv. So what had happen wuz…I was talking with my father, Abraham (this is all a bit too cliché perhaps?) and mentioned not for the first time that I really want to go to Israel and he put me in touch with Walk-On. This was all pre-ordained (yep, I’m a Presbyterian) because Walk-On is leaving in May to take a group and wants to do another trip in May 2018. His trip this May is a run of the mill, on the path, touristy trip but Walk-On really loves the other kind of trip. The other kind of trip is a bit, shall we say, harder. Walk-On likes leading an “intense trip” for 30 people OFF the beaten path. We will still stay in hotels every night so, no, this is not a camping trip or a no shower mission trip but what this sounds like to me is a PERFECT F3 trip. Don’t just go look at the mountain, climb it. Don’t just go look at the desert, hike across it just like Jesus and his disciples did. The trip will of course include all of the Israel “must sees” like Masada, Qumran, Jericho, Galilee and the Golan Heights, Tel Dan, Jerusalem, Mt. Arbel, Mt. Tabor, Mt. Carmel, Garden of Gethsemane and the Garden Tomb but with a different, off the beaten path, approach. Check out a sample itinerary here: http://www.insightsintravel.com/utica-israel-trip-2017.html and a video promoting that trip here https://www.youtube.com/watch?v=M0zk-6kOSpU.
So, how does all of this work? Walk-On’s wife, Noelle, has a travel agency in Hickory (http://www.insightsintravel.com/) and she does all of the nitty-gritty planning and coordinating work with flights, hotels, meals, etc. We will fly out of Charlotte together (centrally located for most of F3, “New Jerusalem” as Dredd calls it for some reason). The ideal trip size is 20-30. Walk-On likes to travel Israel with a group about the size of Jesus’ group (naturally right?). If we have more than 30 that are ready to HC then we’ll coordinate a second trip.
Who: F3 men and their wives (from anywhere, this is not region-specific, put the F on your chest and come on). My approach is that I really want to walk where Jesus walked and see what Jesus saw and I want all of that for my wife also. We are capping the trip at the first 30 total people to HC and then will form a waiting list in the event something comes up (30 total people, not 30 couples). If we have enough for two trips then we’ll plan a second one around the same time. We can take singles as well but if there is not another single to bunk up with then there is a “single supplement” to be paid on top of the trip price (more on that below).
When: The dates are not 100% set in stone but we’re looking at May 18-30, 2018. If we have a heavy contingent of people that need the trip to be later in the school year we can shift into early/mid-June if that makes sense. Plenty of time to commit to this, set your calendar, get family/sitter set up for the children, plan and save money…about that…
Cost: Israel is not cheap but that’s mainly because of flights. For some reason flying to Israel is a good bit more expensive than flying to other locations of similar distance (someone reading this may know why that is but I don’t). The price is all-inclusive and includes mandatory travel insurance (seriously, everything is included except any gifts you buy and any incidental beverages you put in your mouth) and will likely come to ~$4,200 per person. Steep yes but not much more than “canned trips” and a WHOLE lot more bang for the buck. Plus the price tag is broken up into payments with an initial deposit, second payment and then a final payment (like this http://www.insightsintravel.com/pricing-and-terms4.htm). If you’re going to do this once in your life then the price is the price. I don’t say that about many things but I do about this.
How do you HC? Send me an email (pjasonreynolds@gmail.com) and I am going to keep a list. You can HC below of course but make sure to send me an email as well so that my list stays solid. If you can’t HC just yet but you are pretty interested then email me and I will put you on a “maybe” list and ask you before I give away your spot. Our first payment, likely a $400 per person down payment, will be due in September or October, so you have time but first come first serve on reserving your spots on the list.
So, who wants to go to Israel and take your wife and have a trip of a lifetime? I do and in May 2018 I’m gonna do it. Come with me. We’ll do burpees in the Holy Land. Email me now to reserve your spot: pjasonreynolds@gmail.com.

Now Accepting Entries for the Official 2017 F3 Race Jersey Logo

Inline image 1

 
The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2017. PAX from all regions are invited to submit ideas for this year’s design.
Like previous years, we plan to keep the standard F3 logo on the front, uniting us as one F3 Nation, and feature a new design on the back to commemorate this year of F3. As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who has been putting in down-painments the longest. The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.
This year we are encouraging the use of Google albums for posting your ideas and enabling comments on them.  Images can be fully developed or just sketches that need refinement.
Link to Google Photo Album To View Entries and Submit your own:
https://goo.gl/photos/pP9nhp9p4JQmyA568
You can also comment to applaud the creativity of others, or voice your opinions.  Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups.  F3 Marketing will be making a final selection before the end of February, and then get some shirts going for Spring races.
Thanks and good luck. Aye!

Groundhog Day Edition

Capri lap waiting on Gus around Agrocrag and Mt. Madoriyama
Weak sauce Disclaimer and Warmup:
– 10 Burpees
– SSH x 15 IC
– 9 Burpees OYO
– SSH x 15 IC
– 8 Burpees OYO
– IW x 15 IC
– 7 Merkins OYO
– IW x 12 IC
– 6 Merkins OYO
– IW x 12 IC
– 5 Merkins OYO
The Thang:
Chalked out a 4-round partner circuit on the sidewalk to reduce the wasted time looking to the weinke for answers. For this circuit, the partner will take a lap around the agrocrag (wedge hill) while the other half of the partnership stays stationary and completes the first round. When running partner returns, they switch. Complete all 4 rounds without rest.
Round 1: Standard Plank
Round 2: Plank Jacks AMRAP
Round 3: Mtn Climbers AMRAP
Round 4: 1-Arm Planks – switch arms every 10-15 seconds
Perform Wall of Fire: (3 Rounds)
All pax line up on a wall performing a persistent wall sit while waiting for one of the pax to backwards run up the wedge hill. When PAX1 returns down the hill, the next PAX (PAX2) on the wall runs the hill, while PAX1 completes the 3 following exercises:
Round 1:
– Merkins x 10
– BBSU x 10
– Squat x 10
Round 2:
– Bench Dips x 15
– Prisoner Squats x 15
– Mountain Climbers x 15 (3 count)
Round 3:
– CDD x 15
– Slow Tempo Squats x 15 (3 count)
– Shoulder Taps x 15 (3 count)
4 & 1/2 Minute Abs:
– V-Ups x 20 (single count)
– Freddie Mercuries x 15 IC
– Flutter kicks x 15 IC
– Side crunch (aka Hollywood pose) x 15 (single count)
– LBC x 20 (single count)
With one minute left, we did some table pull-ups AMRAP
COT:
Gus’ Mom’s weekend travel, Angus’ M health, YHC niece surgery
BOM:
Discussion on the commitment that comes from our core group of guys. I continue to be encouraged at the accountability and am thankful each and every day for their service to others and positive attitude.
AYE!

The Banzai Bear Crawl

Conditions
40 Degrees aka Shorts Weather
Welcome and Disclaimer
The Thang
Four faithful pax kick start straight into a mosey 
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag
– SSH x 20
– LAC x 15 (forwards / backwards)
– SSH x 20
– Burpees OYO x 10
– 1 Lap Mosey around Mt. Midoriyama and the Aggro Crag end at the base of the big steps
Rocky BLIMPS
This exercise requires steps or step ups can be utilized in place.
Standard BLIMPS but executing each aspect of the BLIMPS after ascending a full flight of steps. In the case of the PAX present do big step box jumps.
– Burpees x 5
– Lunges x 10
– Imperial Walkers x 15
– Merkins x 20
– Plank Jacks x 25
– Squats x 30
YHC issued a challenge to jump with a quiet landing. PAX impressed YHC with ninja like movements up the big steps.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, end at the base of Mt. Midoriyama

YHC instructed the PAX to gather at the base of Mt. Midoriyama and abruptly face the river. MUMBLE came in droves as YHC proceeded to unwrap the great mystery of the gloom.
The Banzai Bear Crawl
This is a true celebration of the gloom as the Pax perform a Backwards Uphill Bear Crawl. Named for the gnarly contortion that each Pax ends up in as they attempt to summit a long and steep incline while executing the standard bear crawl in reverse. Also characterized by the gnashing of teeth cries that are expelled from the men as they struggle to overcome what YHC has so joyfully subjected them to.
After the Pax made it all the way to the peak of Mt. Midoriyama they basked in the glory of the Hill City Skyline. It is a well earned site to behold.
1 Lap Mosey around Mt. Midoriyama and the Aggro Crag, head back to the shovel flag. 
Aborama
Countorama
Nameorama
BOM 
Keeping Burner’s friend and Prosciutto’s niece in our thoughts and prayers.
Proud to see this group of men work hard and continue to get better. We are continually pushing the rock up the hill and while it might not get any easier the view sure does improve.
Angus Out

2017 Maltz Challenge

YHC has been advocating for awareness of our armed forces for nearly as long as I have been able to breathe. That has even been paired with F3 when I launched REDFriday here in Greenwood and shared my passion for it with groups in MECA and Mint Hill. We even spotted a guy from Richmond, Va. rocking a REDFriday shirt at one of the transitions on the BRR. Now it’s time for the Nation to tackle a pretty tough Hero WOD in honor of one of America’s finest heroes.

The DEA Maltz Challenge started in 2006 to honor Air Force MSgt. Michael maltz, a highly decorated member of USAF Pararescue (the USAF’s elite special forces unit) who was killed on March 23, 2003, during a rescue mission in Afghanistan.

Read more about MSgt. Michael Maltz here.

Each year, the Maltz Challenge selects service members who were killed in action to honor during the Challenge.

Read the list of honorees here.

This year, the Challenge will be held on Friday, March 10

The workout can be completed in any park or gym with minimal equipment. The workout is simple, yet difficult:

  • 400m run
  • 50 pull-ups
  • 100m fireman’s carry or 200m farmer’s carry with 50lb. dumbbells
  • 50 dips
  • 50 knees to elbow
  • 100 sit-ups
  • 400m run

Work should not be partitioned other than prescribed above. Participants can modify to half Maltz by cutting all reps in half or complete it as a team of two. If you have a weight vest, wear it.

We are asking that everyone participate to the level they can. There is no cost to register and t-shirts can be purchased separately for $20.

Register for the Maltz Challenge here.

Purchase a Maltz Challenge t-shirt here.

After the event is over, we will have a backblast posted on the Nation website for guys to enter their times for the challenge and who they honored during the Challenge. This is not to see who can complete the WOD the quickest, but to document your time so that you can see how much better you do next year!

You can follow the Challenge on Facebook here.

If you have any questions or comments, hit me up here or on Twitter @JuggernautF3. If you have any gripes or complaints, please contact CSPAN.

I look forward to seeing how everyone does!

Hooyah!