Well it’s finally starting to feel like spring around here and running season is also in full force. That being said we’ve still got to put in some work.

I kept it pretty simple with this one. Nothing special about the warm up my usual Mike Tysons, SSH, Static and Functional Stretching, and we finished up with some 10 Count Squats and 10 Count Merkins. That’s a Low Slow movement with a 10 count at the bottom if you think you’re good at knocking out a lot of reps of either one of these exercises then I challenge you to do them this way you’ll be feeling it in less than 5 reps I guarantee.

Moving on we stepped over to the playground for Lunges, Dips, and Pull-ups. 3 Rounds AMRAP 1 min. each.

Moving on we hustled up to the Tennis Courts got in a quick recovery stretch and some MNCs to loosen everything up. We then got back at it with a few rounds 4 corners.

Round 1- 5 Burpees each corner   Round 2 – 10 HR Merkins each corner Round 3 – 15 Squat Jacks each corner Round 4 – All Previous Rounds each corner

Moving on back to the Flag we had about 90sec. left so we finished up with 5 Kraken Burpees.

Time

Pledge, COT, Praise, Prayers

Hope y’all enjoyed it. See ya next time.

10 dudes hit the Bulldog on Tuesday morning. Definitely a record for 2023. Let’s keep that going!

Pledge

Warmup
Imperial Walkers, Toy Soldiers, High Knees, Squats, Merkins, Flutterkicks, American Hammers

with kettle bell-
Around the world, 10 each direction
5 halo each direction
SQUAT CURL PRESS 10
Merkins 10IC
Kettlebell  Swings 15
REPEAT

5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 10IC
LBCs 10 IC
American HAmmers 10 IC
Derkins 10 IC
Curls 10 IC
Calf Raises Bunches
5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 15IC
LBCs 15 IC
American HAmmers 15 IC
Derkins 15 IC
Curls 15 IC
Calf Raises Bunches
5 Burpies

Ran to work while PAX took over.

Big day, big fun!

Time for a little F3 – Tesla’s way! Been a little while since YHC led The Goat so after staying up too late to watch State kick VT around and advance in the ACC Tournament, it was time to get up, get the feet on the big ball and roll with it! Looked like this:

First, have to say the new Floyd and Blackie’s parking lot is a huge improvement and really improves the AO! So COP was:

Easy mosey from top down to the main road. 20 SSH. Note, we stretch a lot but never really warm up. YHC decided to change that a little bit.

Mosey back up to the top of the lot, IWs X 20

Mosey back down – Tesla Stretches.

Mosey back up  – Mtn. Climbers X 20

Mosey down to the bridge over to Goat Island.

Lunge walk the bridge.

Partner up – DORA 1-2-3

100 HR merkins

200 Big boy situps

300 Squats.

This took a lot of time. We were at 6:01 so on to a difficult triple nickel.

Bottom: 5 burpees.

Run @ 1/2 up K2.

Top 5 plank jacks.

This pretty well got us done. It was dead 6:15 when YHC got done. Had to end early on the triple nickel.

NMM:

Good push on a great morning. Low 40s high 30s. Perfect weather. Great sunrise.

Talked in COT about a subject that has become very important to me- isolation! Coming out of the pandemic it has become a huge problem. Not for us in F3 assuming you post, but if you don’t it is. And too many people are not getting out of their cocoons and it is not healthy. Mentally, physically, or spiritually. We need to be a force for change on that front guys.

Pleasure to lead always.

Tesla

Krackle and I rolled up about 6:10 expecting Ball Joint to run in soon. According to Stogie, no one else was showing up, so I prepared an extra heavy arm day for Krackle. To Stogie’s surprise 6 other HIM started showing up ready for a beat down.

Warm Up:

20 SSH IC

15 Gravel Pickers IC

Time to run and grab a Block. Wait!! Ball Joint had brought replacements because Bed Pan keeps breaking blocks with his Hacksaw impressions. Back to Ball Joint’s truck.

Mosey to the courts.

Weinke:

Team up and complete the push.

200 Curls

400 Merkins

600 Thrusters

One member works, while the other Farmer carries their block to the end of the courts and back.

The mumble chatter really started to flow as the teams got to the Thrusters. Montross took off for laps to save his back for the summer months.

I omaha’d the crew and brought them in for some abs.

50 weighted American Hammers (1 side)

50 weighted LBCs

Moseyed to put the blocks up

Moseyed back to the Flag and completed a round of Merry

Pledged the Flag

Montross noted that we still had a few minutes and suggested Iron Hulks, so we completed a full round. Time’s up.

Announcements:

Community Run – 4/1 with AO before hand.

Q vs Q @ Folsom on 4/1

Prayers:

Jackson

P200

F3 Brothers

Huck

Brody(Krackle’s friend and lacrosse teammate with a Broken collar bone)

We prayed it out thanking God for each other and pushing us to be the light within the communities we dwell.

Ozark Out!

A good crowd as usual showed up for a Tuesday morning Bootcamp led by the Stinky Bird, YHC.

Warmup: SSH x 25 IC, Imperial Walker x 25 IC, Mtn Climbers x 25 IC, Big Boys x 20 OYO.

Mosey around the parking lot to the school. Two rounds of Hip Slappers x 15 IC and 30 LBCs OYO.

Zombie walk to the center of the parking lot for some CountDown. 15 Merkins on one side, 14 Big Boys 2 poles away. 13

Merkins at the start… you get the idea.

Once complete, head over to the baseball field concession stand for a short blast of Mary, 5 men called exercises and counted IC for 10 reps without a break. Followed this with some step ups.

Head back and take a lap around the parking lot to the school for some Dips and Derkins, 20 each OYO?

Head back to the start for another round of fast Mary, skipping the 5 guys that already called.

Announcements, Prayer Requests the COT. Good work, men.

4 PAX and a dog attacked the grocery giant from all 4 sides. We rucked it up with descending count Meekins, squats, overhead press and dips from 10 to 1.

14 + YHC showed up to run and ruck

Announcements ——-
Pushing rocks thru 31st
Community Run, incl Speed for Need – arriv 815, race 9am.
also at Comm Run – Pain lab workout – park at old ymca

QvQ 6:30 Folsom

TAPs ———-
Lana – friend kidney treatment
Orangeman’s Former manager – recovery
Chip Ferguson son- received lung/pancreas transplant
Fannie’s sister law illness
Virus – daughter – heart valve surgery
Jenna glass recovering
Sargento – elbow
Continued prayers for Eloise (Tooth Fairy)
Ryan Sheehan – coma

Glad to be out there with the PAX

—Bubba Sparxxx

13 HIM met to push rocks on 3/23/23.  With just a few days prior to P200 and Moritmer we had some real diehards out.  The route took us to the armory and back.  I originally planned to cut it short due to upcoming race but Waterboy was there to keep me company and 5 miles flew by.

Prayers of Broke’s co-worker with cancer, Radar’s sister, Tiger’s mom Clavin’s M and Termite’s brother

Three runners put in a little over 5 miles of work at the Pub. Great conversation to Pelican’s and back.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
Obstacle Course Race at Folsom on  Saturday, April 8 at 6:30 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.
F3 Gastonia Time Laps Run at the Whitewater Center.

Prayers
PAX and families dealing with cancer.
Roscoe has a neighbor with a family member diagnosed with bladder cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar