Day: March 8, 2023

Strong showing at The Ricky Bobby included an FNG who showed up out of convenience. Like many of us, he gets pulled in many directions after 0630: family life, work obligations, etc. Shout-out to “White Glove” (I hope I remember that correctly) from the Winthrop/Rock Hill region for opening his eyes to the free beatdown taking place every Wednesday at 0530 just down the street at New Hope Elementary, a very convenient location for Les (KoolAid).  My own experience starting out with F3 was remarkably similar.  First it’s a convenient way to squeeze a workout into a busy schedule, then it’s more than that.  I recently heard a story about how F3 was credited with – no exaggeration – saving someone’s life.  Come out to Bulldog or Pain Lab to find out more about that.  After the workout, KoolAid and I discovered that with multiple kids in the same grades and wives who know each other, our paths have no doubt crossed in the past without us recognizing it.  Small world indeed!  (It’s been stuck in your head ever since you read the title, hasn’t it?)

The full disclaimer for our FNG was predictably, and rightfully, criticized by the PAX.  After a warmup of SSH, Hillbilly Walkers, Nolan Ryans (10xIC) and runners stretch, we recited the 5 core principles then moseyed around the track.

Circled up for COP at the edge of the field, 10 reps each: Mike Tysons (OYO), Freddy Mercurys (IC), Bobby Hurleys (OYO), Hello Dollys (IC)

The Thang:
Count off into 2 groups, evens and odds. Evens run a lap while odds do some work alternating pairs of exercises, 10 reps each, then switch:
– Dips / Derkins
– Reverse Lunges / Squats
– Heels to Heaven / Big Boys
– American Hammers / Burpees (PAX choice! Called simultaneously by Orangeman and Tesla!)

Repeated COP, 15 reps this time.

Counted off again, this time evens bear crawl to middle of field and back while odds do same exercise pairs, then switch.

It was getting close to time, but we completed one more COP (10 reps) and moseyed back to the flag for the pledge and the Mission of F3, flawlessly recited by Tesla.

Announcements:
2nd F events: happy hour Friday; lunch 22nd at JR Cash
Community Foundation run April 1, various CSAUPS – check slack

Prayer intentions:
Rambling Man’s M, Ratchet & family, and the many marriages that are at risk or worse

It was a pleasure to lead this fine group of HIM’s this morning, and welcome KoolAid!

 – Nutria

There were runners.  There were ruckers.

Announcements——————-
Lunch 22nd at JR Cash
QvQ
Community foundation Run – apr 1st
May 15 – young life golf tournament
Old shoes, sneakers – “Sneakers for Kids” – termite, esp needing kids sizes
CSAUPs:
May 19, kings mountain Ruck
“Time Laps” 24hr Relay whitewater Center
GoRuck – June 10th in Charleston

Thoughts & Prayers (and Gratitude)———-
Jenna Glass – aneurysm
Turtleman cont’d recovery
Ratchet’s son
Termite’s brother-chemo
Tiger – mom
Tooth fairy’s daughter
Kiera – little girl undergoing chemo

YHC and the crew gathered at 6;15 am sharp for the ruck launch after a great Extinction Run the day before. Ruckers included Tesla, Eh Ya’ll, Anchorman, Watts Up, Pilgrim’s Progress, Gavel, and Orangeman. Off we went through the hills of Stowe Point and South Belmont. Great sunrise! Perfect weather, high 30s. Runners inlcuded Breaker Breaker, Tiger, Nutria, Freon, Fannie Mae, Jane Fonda.

Q source as on Queen. YHC expanded that from just food to what we ingest overall. It means a lot!

We had a great turnout this morning with 22 PAX posting. Seeing no FNG’s I gave a brief disclaimer and we took off for a short mosey before returning to COT for the warm-up.

WARM UP:
Windmill x 10 IC
SSH x 20 IC
Little Baby Arm Circles x 10 IC
Merkin x 10 IC
Stretches

THANG:
We split into two groups. One group took a list of exercises with them and the other group took another list of exercises with them.

The PAX would perform 25 reps of two exercises then take a run around the parking lot adjacent to the stadium. Group 1 would stop at Group 2’s exercises and vice versa and perform those before returning back to their next set of exercises.

Group #1
Squats
Peter Parker (Count one side)
Run
Bonnie Blair’s (Count one side)
LBC’s
Run
Jump Squats
Freddie Mercury (County one side)
Run
Monkey Humpers
Big Boy Situps
Run
Bomb Jack
Reverse Crunch
Run

Group #2
Merkins
Mountain Climbers (Count one side)
Run
Wide Arm Merkin
Parker Peter (Count one side)
Run
Hand Release Merkin
American Hammers (Count one side)
Run
Diamond Merkin
Flutter Kicks (Count one side)
Run
Derkin
Plank Jacks

***In total, the Pax got though both sets of exercises and a couple of rounds again before time ran out.

Seeing only a few minutes remaining, we circled up for some MARY.

Announcements:
Extinction Run is Saturday March 4.
Community Foundation Run is Saturday, April 1

Prayers and Praises:
Continued prayers for my sister,  Mackenzie
Walker Hayes family
Tiger’s mother and m
Termite’s brother
Volt’s 2.0 (Mozart)

Short disclaimer: modify as needed, don’t get hurt.

Warm up. Grab the frisbee that was hidden on Slaw’s work truck roof by YHC. The most hated “Dastardly dice of death”. Did a mix of various number of reps of in cadence merkins, inverse man makers (should have showed to know), mountain climbers, and flying squirrels starting at the flag and then at each light pole on the right on the way to the small soccer field. The dice were definitely loaded on mountain climbers or WWI’s.

Count off 1, 2, 1, 2 and so on. 1’s to one side, 2’s to the other side of the field. Def Leppard graciously allowed the use of his cones to mark the sidelines and end zones. They were ignored as always as “suggestions”.

One team cheated, some PAX cried unceasingly, some PAX cherry-picked, some PAX caught everything, some PAX dropped everything, some team couldn’t count, but one team was virtuous, honorable and won fair and square.

Not really-I think it was a 8-8 tie. It does keep Def Leppard’s non losing streak intact.

Prayer requests:
Jackson Ratchet’s 2.0
Huck
Turtleman
Wirenut family
Gumby’s mom
Jenna Glass
Tooth Fairy’s 2.0
Mozart

Praises:
Jackson home form surgery
Tooth Fairy’s 2.0
Raised $1,060 for charity on the Extinction Run (Good work BOS!)

Announcements:
Lunch at JR Cash on the 22nd
Termite taking up gently used tennis shoes
Younglife golf tournament on May 15
P200 and Mortimer coming up
QvQ

Pledge.

YHC took us out

It was an absolutely perfect morning with big ol full moon for some added light.

Small but awesome group of HIMs gathered in the pelicans snowballs parking lot.

5:30

SSH’s 20 DC IC

Stretches

20 squats

Mosey over to the maintenance shed.  15 squats OYO.  The maintenance man shows to work so we Omaha’d to the clubhouse in the middle of the baseball fields.

Partner up.

P1 runs to the parking for 3 burpees and back.  P2 stays for AMRAP OYO of called exercise.  Repeat for 3 rounds each.

Squats

LBC’s

Merkins

Mosey back and time.

It was an honor gentlemen.

Timeframe

Back by popular demand, January’s favorite kettle bell routine shined this Tuesday morn.

Warm Up:
Imperial walkers
Toy soldiers
High knees
Squats
Merkins
Flutter kicks
American Hammers

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
K. Swing 15
REPEAT

Take a lap.
5 Burpies
Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

Dips
LBCs
American Hammers
Derkins
Curls
Calf Raises
5 Burpies
RELEAT

MARY for 13 minutes.