Another beautiful Saturday at the Landfill, Red Bank’s premier AO
Conditions: Warm and humid – 65°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up:
Swinging arm stretch OYO x 10
BACs IC x 10 forward
BACs IC x 10 backward
Upper back stretch
Chest stretch
Arm & shoulder stretch
Pistol Squats IC x 10 (These were fun.)
To get the PAX rolling for LEG DAY, we fired up the squat machine for Bring Sally Up. The PAX weren’t amused, but it set the appropriate tone. Three and a half minutes of squats (mostly in the down position) got everybody’s mind right.
We moseyed halfway down the Landfill’s main road just so we could Bernie Sanders our way back up. The PAX looked a bit confused when told to gird their loins at one of the small pavilions.
TABATA
This exercise is performed 4 minutes at a time: 20 seconds of all-you-got followed by 10 seconds of rest X 8.
Merkins
Step-ups
Squat Jumps
Mountain Climbers
Lunges (alternating)
20 minutes of Tabata had the PAX mumblechattering.
We moseyed halfway down the road again. Fartleks up the hill to the main pavilion stretched out the hips. The PAX should be ashamed, because YHC finished first. Never let a fat Gus beat you.
At the top of the Landfill, we finished with La La Leggy (20 each of squats, lunges, Apolo Ohno, squat jumps, and calf raises) and some Mary. 60 minutes of work!
COT
Number- and Name-O-Rama went off without a hitch. Six men stuck together and earned some Bojangles (#blessthebiscuits).
BOM
I Am Third. #IM3
MOLESKIN
This was the last scheduled Q for me before I head to Memphis. This PAX has grown, in number, stature, and leadership, and I’m proud to be associated with F3 Chatt.
F3 Rock Hill 3rd Year Anniversary and The Rock Region Convergence
F3 Rock Hill 3rd Anniversary Saturday May 6th
This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth.
Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of their circumstances. Who is a comrade? A close friend or a fellow soldier — in other words, someone who comes to mind when you say, “We’re in this together.”
The workout will be lead by the Founders of F3nation Dredd and OBT, at the the F3 Rock Hill original AO The Patriot.
Followed by a 2nd F breakfast and iron sharpening event at Saint Johns’ UMC. With Dredd and OBT addressing the PAX with a special message on leadership and growth of F3nation.
NOTE: Breakfast will be provided from 0830 til 0900 at Saint Johns UMC. All inclusive.
This will be a great opportunity to meet and sharpen Iron and push the rock with, Dredd, OBT and your brothers. Along with, being able to hear first hand, about what the the future holds for F3nation
https://youtu.be/sfh5a1KTAxI
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What: F3 Rock Hill 3 year convergence
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When: Saturday May 6th 2017
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Where:(1st F) The Patriot AO /(2nd F)St. Johns UMC Church… addresses are below
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Time: Boot/Camp 0700 til 0800 / 2nd F 0900 til 1030
For Directions see links below
The Patriot AO Address
https://goo.gl/maps/4gFvkbNF4rq
Saint Johns Address
https://goo.gl/maps/TYQsRBYuWbF2
Walnut Bridge Workout
Conditions
54 degrees, clear skies and full hearts.
Welcome and Disclaimer
The Thang
YHC got there a little early to scope out the terrain and make sure the environment was safe after the heavy rains from the weekend. All looked to be in perfect working order, a little wet, but no worse for the wear. YHC took note there are a few sad clowns who meet at the same time at the same place and do similar work outs, but apparently they think we do cross fit. We don’t do cross fit.
8 Pax do a little mosey around and settle down at the base of mt. midoriama to dive into the Angus warm up especial.
COP at bottom of Mt. Midoriama
– SSH x 20
– Annie x 10
– SSH x 20
– Merkin x 20
– Finkle Swing x 10
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
YHC directed PAX to mosey to the Walnut Street Bridge and hold plank. All PAX thought (hoped) YHC forgot about the shoulder warm up that typically ends the COP. It was not forgotten, merely delayed for a more public display of fitness.
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
As always, Good Warm Up.
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The Main Event
Mini DORA 1-2-3-4
A DORA executed with reduced reps and an added bonus of 5 burpees for the PAX out on the run. Each PAX grabs a partner, while your partner reps out the exercise PAX runs to the first lightpole and performs 5 burpees. Repeat until all reps for that exercise are completed.
Merkins x 50
Squat Jacks x 100
Big Boy Sit Ups x 150
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Take the long mosey back to the love shack.
Time was up by the time the Six made it back, so no time for 6MOM.
—
Countorama
Nameorama
BOM
Angus Out
HIGH Times
Conditions
Approximately 64 degrees. Perfect for a high quality beat down.
Today is 4/20. To some this is indicative of greener pastures but for YHC its just a chance to breath easy. YHC took it upon himself to make it the theme, but only because it meant inspiration for one heck of a beat down. For the record, no one here partakes in substances of such nature (to YHC’s knowledge). But that doesn’t mean we can’t get jacked up in the gloom!
Welcome and Disclaimer
The Thang
Prosciutto fart sacked this morning. That isn’t really related to the work out for this morning, but I like to think we did an extra long mosey because he wasn’t there. Prosciutto fart sacked this morning.
COP in the Great Hall
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
** YHC Compliments Pax on the “Great Warm Up”. After this barrage, no one ever looks excited to hear that was the warm up **
Mosey in a big circle end up right where we started. YHC really felt like the PAX were feelin’ the great hall. Plus it was the plan to stay there all along. If you need rest then you run. New policy. Run To Rest.
The Main Event
HIGH x 4
Today on 4/20 we got HIGH on life. Each exercise repeated 20 times and the entire routine repeated 4 times. Lots of arms, lots of mumble.
H – High Knees x 20
I – Incline Merkin x 20
G – Gus Jacks* x 20
H – Hip Slappers x 20
*Gus Jacks are in memory of our founding AOQ, Gus, who will be leaving us soon. His favorite exercise is the bear crawl so YHC took it and adapted it into a jack. Get into your best bear crawl position and do a jack alternating your hands and feet back and forth as best as you can.
Mosey to the Loveshack for a little 6MOM but first we ascend to the Highest point of the AO. Stop. And bask in the absolute beauty of the surroundings. You won’t get that in memphis.
Countorama
Nameorama
Buy the F3 book. Freed to Lead. A lot of good information in there about f3 why we do what we do and how we got where we are today.
BOM
Angus Out
2 are better than 1
The Scene
Hill City. Roughly 60 degrees with a steady rain to start the morning off.
Warm Up
- SSH IC x 12
- Windmill IC x 12
- Cotton Picker IC x 12
- Alternating Toe Touches IC x 12
The Thang
Mosey to Riverwalk for some sprints.
- Sprint to first light pole and back followed by Mountain Climbers IC x 10
- Sprint to first light pole and back then to second light pole and back followed by Peter Parkers IC x 10
- One long sprint to third light pole followed by 10 burpees
Mosey under the bridge to get out of the rain
- Wall sits with Muhammad Ali IC x 15
- Wall sits with upper cuts IC x 15
- Wall sits with push press x 21
Mosey to center stage for some box jumps & dips
- 10 box jumps
- 10 dips
Rinse and repeat three times
Angus took us back to the Love Shack since I’m still figuring out the layout of Hill City.
- Step Ups IC x 10
- Incline Merkins IC x 10
Rinse and repeat three times
Quick walk to base of hill
- 2 sprints up
- 1 bear crawl up
Return back to Love Shack for some Mary
- LBC IC x 10
- RBC IC x 1
- Flutter kicks x 10
- Freddy Mercury x 10
- WW2 sit ups 10
Countorama
Nameorama
WOD: Two are better than one, Because they have a good reward for their labor For if they fall, one will lift up his companion. Ecclesiastes 4:9-10
I feel that these verses describe F3 accurately. No one would run sprints alone at 530 AM on a rainy Tuesday morning. Everything in life is easier when you have someone there motivating you to not give up. I remember being intimidated at my first workout in Knoxville didn’t help I pulled up to the parking lot seeing 20 or so guys around the shovel flag. I thought I would be too slow and not be able to keep up. Well I was slow but some of the faster guys dropped off to the back and pushed me to keep going. That was back in November and here I am in April Q’ing and hopefully pushing you all to be better. Wish I wasn’t traveling as much but I’m excited for what’s to come. I leave you all with this quote “If you want to go fast go alone, but if you want to go far go together.”
- Steam Engine
Death by Hill
The Scene:
Beautiful, clear skies and a bright shining sunrise; temps in the upper 50’s.
A little mumblechatter to start the Q, but mostly in anticipation of the City of Red Bank’s finest to arrive and open the pearly gates and release the Pax hounds; Good thing we didn’t wait much past 7 to get it started (spoiler alert! Gates remained closed for the entirety of the thang).
At 7:08am, YHC made the call that the first exercise would be the “Roll” under the park gate to get us into “The Landfill” — and so it goes…
Mosey/pre-lap to the bottom of the AO and back up to the upper parking lot ascending the “big hill”
Stretch/Warmup:
20 count holds of each:
- Toe Touch
- Loose Hang
- Quad Stretch
- Upward Reach
- Tricep
- Across Chest Arm Stretch
- Dynamic stretch routine: tippy-toe walk, heel walk, leg swings, side lunch (hip-flexer) stretch
Mosey to the low spot near the playground
COP:
- SSH x 10 IC
- Imperial Walkers x 10 IC
- Wide High Knees x 10 IC
- Mountain Climbers x 10 IC
In the spirit of building character, confidence and teaching proper cadence/calls, YHC initiated a request that all PAX would lead us in an exercise; practice makes perfect!
- Laces Out – Imperial Walker IC
- Snowflake – Merkins IC (…he didn’t read the pre-blast)
- Mudslide – Squats IC
The Thang:
Mosey to bottom of the big hill for BIG HILL DORA 1-2-3
1. Angle grinder x 100
2. BBSU x 200
3. *Monkey Humper x 250
*Considering the hill, YHC issued an OMAHA to only complete 250 MH’s; the Pax was pleased… until….
Mosey to the rock pile -grab a buddy rock- and then head up to the top of the hill for a little fun titled “The Beast”
The Beast (6 exercises repped 6 x with sprints which divide the length of a field into thirds (ie, 6 sprints) aka “Mark of the Beast”; augmented to include the carrying of the buddy rock through the entire exercise, which really upped the intensity from station to station.
1. Squat
2. LBCs
3. Merkins
4. Lunges
5. Plank Jacks
*6. Out of time…
YHC modified the Beast to ensure we had ample time for the 6MOM
Mosey back to shovel flag
MARY
COT: Sacrifice and the symbolism of today’s workout with regard to Easter and it’s purpose. Thankful for Jesus and all that he did for us all.
Final note: what an absolute honor it was to lead these men today. It was quiet possibly the most difficult Q that I have led and each of the Pax encouraged and pushed me and each other to work through it until the bitter end. T-Claps for Mudslide for truly living up to his name and looking like pigpen when we all circled up at for the COT. Glad I didn’t have to give this guy a ride home!
Dirty Half Dozen
Conditions
58 Degrees and Dry. Optimal.
Welcome and Disclaimer
Disclaimer was delivered with extra care for our Nomad — Cooter from Johnson City. Welcome to our beautiful AO!
The Thang
Since we had a nomad YHC decided we should give him the grand tour mosey, 6 pax commence the mosey into the gloom. Head Up Mt. Midoriama back down and head over to the Agrocrag we summit that one too. Great view right Cooter!?
Circle back around to Mt. Midoriama for COP
COP at the base of Mt. Midoriama
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 10
– Finkle Swing x 15
– SSH x 20
– Squat x 20
Mosey down to the great hall to finish up our COP
– Merkin x 10
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
Incline Decline Merkin BTTW on the 45 degree wall, looooots of mumble chatter. Pax were prompted to execute 5 reps of the BTTW / Decline Merkin combo. That sucks, Lets do 5 more.
The Main Event
Mosey over to the parking lot by the Great Hall
What should we call this thing? I don’t know.. Merkicide? Pax were instructed to line up along the first white line in the parking lot.
This is kind of like a Jack Webb but different, broad jump to the first line execute 1 merkin run back to start. Broad jump to the second line execute 2 merkins run back. Repeat until all pax have reached the end. In our case this was up to 11.
10 count from Snowflake
Mosey up to Mt. Midoriama and head to the bottom of the steps.
Ascend the big steps executing a box jump between each step and 1 bench dip, add one bench dip with every step until all pax have reached the top. In our case that was 18 bench dips at the top.
Mosey to the Loveshack for a little 4MOM
Countorama
Nameorama
Welcome again to Cooter from Johnson City.
BOM
Angus Out
Bighill and the Bearpee
Conditions
cold snap – 38 degrees
Welcome and Disclaimer executed outside the park while we waited for Redbank’s Finest to come and open the gates. YHC made sure to cover all the points well for our two FNGs, looked like the were ready to go.
The Thang
Eight pax executed a circuit of merkins, SSH, and Burpees to get the blood flowin’ on this cold April morning.
Stretch-o-rama / COP
About 7:15 am still outside the gate we continued into our stretchorama. The show must go on. Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the 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
Halfway through COP Redbank’s Finest rolls up, let the games begin. We proceeded to mosey around the AO and wind up at the bottom of Big Hill. Run to the top of the hill to finish up COP.
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Take a long mosey around the AO and wind up back at the bottom of Big Hill. Run to the top.
Bearpees across the Big Field
The Bearpees are long lost cousins to the Burpeedans and suck equally. Line up across a field or parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees.
YHC attempted to demonstrate the Bearpee unsuccessfully the first few times. It is a hard one to get the hang of but once you do, it will most definitely suck. For today we stuck with the 1:4 and made it about halfway across the big field when YHC called an omaha. Hold plank and wait for the 6.
Mosey around to the rock pile.
Grab a rock for some curls. YHC called on Burner to relay the art of picking a rock. These PAX are starting to get it, Goldilocks rules apply.
– Top Curl x 5
– Bottom Curl x 5
– Full Curl x 10
Everyone puts their rocks down and moves two rocks to the right.
Repeat, this time called by Burner.
Move Three rocks to the right.
Repeat, this time called by Pro.
Move Two rocks to right, now you should be back at your rock.
Repeat, called by YHC
Head to the bottom of the Big Hill, sprint to the top. Jailbreak to the Top Gazebo.
6MOM
Countorama
Nameorama
Welcome to FNG Timbo Pham aka Burgundy & Calvin Robinson aka Crockpot
If you get a chance to talk to these guys, you should. These pax were really bringin it this morning and YHC was impressed by their willingness to show up, work hard, and push themselves. Tclaps all around. Both are a great addition to our community.
BOM – Bless the biscuits.
Angus Out
Windswept Merkins
Today marks the start of the Masters. In preparation for the Q today, a few things came to mind. We should run like the wind (given the swath of recent storms blanketing the southeast), we should do some work to commemorate the Master’s golf tournament and, finally, we should do reps that mean something! And come to think of it, not a single PAX had on green… hmmm??
With that in mind, YHC delivers the thang:
Warmup:
– 6 Burpees *
– SSH x 12 IC
– 6 Burpees *
– Hillbillies x 12 IC
– 6 Burpees *
– IW x 12 IC
– High Knees x 10 IC
– Smurf Jacks x 10 IC
-note to self – Burpees don’t necessarily qualify as “warming up” in most PAX’s book.
Mosey to Market St bridge for a variation of the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey along Market St bridge and try not to get windswept from the prevailing wind
– 21 Merkins**
– 10 BBSU
Mosey to the end of Market St bridge, plank and wait for all PAX to arrive
– 21 Merkins**
– 10 BBSU
–Mudslide on the 10 count so that all PAX can have a breather–
Ascend the hill to Walnut street bridge and complete Jacobs Ladder on the slippery stairs made of glass and seemingly smeared with grease; Mudslide tried his best to keep his footing, but true to his name, all 6’5 of him slipped and fell. Poor fella… that’s a lot of body to hit the deck.
Ladder: 7 ascents with Burpees at the bottom, increasing reps on each ascent
After the ladder, briskly walk across the Walnut St bridge while YHC commissioned Gus to lead the PAX in completing a #RatchetShoulderBlaster. Mosey to the end of the Walnut st bridge to complete the Merkin Mile
– 21 Merkins**
– 10 BBSU
Mosey back to shovel flag and complete two (2) rounds of:
– 10 Jump-ups
– 10 Dips
Move to the Love Shack and complete Mary:
– Pickle Pounder x 12 IC
– Peter Parker x 12 IC
– Moon Gods x 10 (both legs) OYO
– LBC x 20 IC
Extra Credit: American Hammer x 10 IC
COT: Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”
Short discussion with the PAX around doing the things that you don’t typically prefer, but you know will benefit you in the long run. YHC shared that he does not like running, but in his own Q ordered a 2.5 mile run for the whole PAX. The challenge was met with enthusiasm and gusto! We did it! YHC admitted he wouldn’t be able to do it without his fellow PAX and thus, they’ve sharpened him.
Footnotes:
* 18 burpees signifies 18 holes
** 84 merkins signifies 84th anniversary of the Masters
Slow down Saturday
It’s always nice when the gates of the AO are open when you arrive. It’s even nicer when they’re open by the time indicated on the sign on the gate leading into the park. Neither happened this morning, so YHC ordered a very early omaha and we parked all cars outside of the gate and it was a footrace to the top so that we could get started. As YHC was delivering the disclaimer and purpose of the F3 mission to the two FNG’s, the police officer who opened the gates was listening in to hear about it. YHC didn’t think to EH the man at the time, but looking back, that opportunity won’t slip away again… no Sad clown is safe at this point!!!!
Welcomed two new PAX this morning and took it nice and easy so we could explain all the fundamentals and pillars of F3. We really liked these FNG’s and hope they continue to pass the word along as we gradually plant the F3 mission in Chattanooga.
The Scene: Upper 40’s, clear and calm
Warm-up & Disclaimer
- Toe touches
- Loose hangs
- Baseball Stretch
- Quad Stretch
- Chest Stretch
- Tricep Stretch
- Prisoner squats x 12 IC
- High knees x 12 IC
- IW x 12 IC
- Hillbillies x 12 IC
- SSH x 12 IC
- Arm raises x 12 IC
- LAC (f/b) x 12 IC
- Should press x 12 OYO
- MNC x 12 IC
- Hold merkins x 10 single-count
Mosey to bottom of hill and start light pole BLIMPS:
- Burpees x 10 -Bear crawl to next light pole
- Lunges x 15 – Bear crawl to next light pole
- Imperial Walker x 20 – Bear crawl to next light pole
- Merkins x 25 – Bear crawl to next light pole
- Plank & point x 30 – Bear crawl to next light pole
- Squats x 35
Mosey to pavilion for 3 rounds of box jumps & dips:
- Round 1 – Box Jumps x 10, Dips x 10
- Round 2 – Box Jumps x 15, Dips x 15
- Round 3 – Box Jumps x 20, Dips x 20
Mosey to rock pile for a little rock round robin:
Round 1:
- ½ way curls from bottom x 5 oyo
- ½ way curls from top x 5 oyo
- full curls x 5
- overhead press with rock x 5
- skull crushers x 5
Trade with PAX directly across from you
Round 2:
- ½ way curls from bottom x 10 oyo
- ½ way curls from top x 10 oyo
- full curls x 10
- overhead press with rock x 10
- skull crushers x 10
Move counter-clockwise two spaces
Round 3:
- ½ way curls from bottom x 15 oyo
- ½ way curls from top x 15 oyo
- full curls x 15 oyo
- overhead press with rock x 15
- skull crushers x 15
6MOM
COT