On a glorious (but dark) Carolina morning at the Tequila Sunrise, 19 men set out to become Better, Stronger, Fastish. YHC was dosed up with Zyrtec D, but remained lucid and in control at all times (as far as anyone has told me).
We started with warmups, then Step Ups and Triceps Dips on the school benches (abbreviated SU&TD for reasons which will become clear). To the road back of the school where we ran the street stopping for 5 Squats, 5 Merkins and 10 LBCs at every streetlight. The group knocked it out all the way to Davis Park. SU&TD at Davis Park on the picnic tables, rinse and repeat, and a special round of Double SU&TD (two steps up the picnic tables). The leg workout was followed by pullups on the playground equipment and a quick round of scorpion merkins. Despite breathing heavily, the lads were game though and cheered when YHC announced SU&TD again.
We ran the road back to the school stopping at streetlights in the same manner as previous. A passing train afforded the opportunity for a few quick burpees. Approaching the school, we were still about three minutes early and so the benches begged for a few additional SU&TDs. A bit of Mary and we were done.
Prayers:
Jackson Curdy had his new bone marrow Friday, his new birthday they’re calling it.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.
Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)
Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Warm Up – Short Sale handled this for us

Grab a coupon.

Thang:  Take whatever kettlebell you have and do 100 of each exercise called.  Every time you stop during that 100, multiply x2 and do that number of burpees.  For instance, if you stop five times as you work to the 100^th rep, then you do ten burpees when you finish before moving on to the next exercise.  Its not a race.  Use good form and make your body move to where it needs to.  If not now, there won’t be a later.  Don’t waste the day.

Exercises are:  curls, KB swings, goblet squats, crunches, tricep OH extension, straight leg deadlifts (deadlifts were redacted).

OH Hold walk:  Put the KB in your hand, raise it above your head and lock it out and do a lap.  Same penalty as above if you stop and put it down.  One lap per arm.

Iron Hulk for time.  We had 10 and that is a hard number.

Take the weights back to the cars and circle up for Mary.  We did 25 flutters IC and that was time.

Announcements – See short sale’s BB.

TAP – See short sale’s BB.

Name-O-Rama

Yesterday, five brave PAX gathered in the gloom to test their mettle at the Bulldog location. The morning was cool and quiet, as the group prepared for an intense workout with Qing taking the lead. The promise of four-minute AMRAP sessions for each exercise had everyone geared up for a challenging and rewarding start to the day.

DJ Push Play provided the perfect soundtrack for the morning, curating a playlist of eight songs, each precisely four minutes long. This set the pace for the workout, which focused on targeting eight major muscle groups: hamstrings, chest, biceps, triceps, back, quads, shoulders, and abs.

The structure was simple but intense: for each exercise, PAX were tasked with performing as many reps as possible within the four-minute timeframe. After each set, there was a one-minute break for rest or light moseying, allowing the group to catch their breath.

Four minutes can feel like an eternity.

Announcements: BOS Clown Car to MECA 10th anniversary, Extinction Run, The Goonie

Prayer Requests: BOS’s family, Orangeman’s friend, Anchorman

-Hunchback

Most ran, some of us (me particularly) ran and walked. I almost always talk about the sovereignty of God. Today was no different.

When Bad Things Happen

There was a pledge said and announcements about 2nd F Lunch, The Gooney, and the Extinction Run.

We prayed for Wirenut’s family, Stogie’s M, and for each other and the week to come in general.

Eight early birds assembled for Ground Assault before the clock struck 0500.  To give the late one(s) another minute we started with the pledge, route reminder and disclaimer.

Finally, Four Ground Assault Runners headed down Eagle Road on our Soldier to Soldier route to Cramerton and back.   Thats four after the squealing tires of the regularly late Alma Mater came to a swift halt on Main Street.

Five Ground Assault Ruckers executed an about face for a modified counter clockwise ruck around town.  Nice change from the same old route we have been rucking since before GA was a thing.

As we arrived back to Stowe park a rucked-up Tiger and his M appeared from the shadows to join us.

Announcements –

Lunch today.

4/27 Clown car to MeCa bootcamp for their 10 year anniversary beatdown.

5/4 Goonie Ruck

5/13 Younglife Golf

5/18 Extinction Run 0900 at Primal

Prayers –

Anchorman, Huck, Turtleman,

Termite – MRI,   Flintstone – MRI,

PAX on IR. Family & Friends suffering illness.

9 HIMs came and went at various times for this version of Prison Break. Haze was sexed on by trees (not Happy) for most of the run. That is all

Announcements – CSAUP May 4, Extinction Run May 18

Prayers – Huck, Turtleman, Jackson Curti chemo ongoing, Haze’s neighbor’s sister passed, Shuford family after Keith’s passing (Sargento clients)

Warm up. 5 big boys at light, add 5 each light.

1. Dirty 11’s at the lot, 11 Mike Tyson’s : 1 Jungle boy

2. Regular 11’s near stables, 11 inv row : 1 Big boy

3. Came back to flag for Mary: cherry pickers, perfect form merkins, flutters, big boys.

4. Ended with COT. Heihei is moving soon so we pray his move goes well.

We had 5 out at Labyrinth this morning.

Warm up was standard: SSH, Mountain Climbers, Hilbillys, Windmills, Gravel Pickers, Overhead Claps, Moroccan Nigh Clubs, and Imperial Walkers

We took the long way down to the playground where we did 4 sets of : 10 Swing Crunches, 10 Big Boys, and 5 Pull Ups

We then found us a hill over at the soccer fields and proceeded to run some hillside 11’s with Mike Tyson’s at the bottom and CDDs at the top

We made our way to a picnic shelter for a few rounds or Bulgarian Split Squats, Step Ups and Calf Raises  and that made it time to go back to COT

We did make time at each light pole to escalate some sqats.

Back to COT !

Five HIMs accepted YHC’s guarantee of a a zero-rain workout and met at The Ricky Bobby last week. They were rewarded with a hole in the clouds lasting a good 45 minutes and a solid workout. We rolled out two long loping runs up and down Winder Trail across from New Hope Elementary, with a variety of merkins, squats, LBCs and bombjacks at each streelight. Hei Hei had to leave early to go beautify the Piedmont so a little Mary made the timing work out perfectly. YHC’s cell phone decided to execute a factory reset while being carried in the pocket, which was rather unexpected, but in the end the day could hardly have gone better. Thank you gents for your participation.