Proper warm up

The hill: triple nickel blockees/jumpsquats

trail around backside of pond: timer was set to go off once every 5 minutes to prompt a little tweny teen twen  curls,tricep extension,OH Press

back shelter: 5 pull-ups 10 step ups with block we got in two sets before timer went off then moseyed to block pile. Timer went off once more for another set of twen then moseyed to COT. Still had time for 10 burpees 10 leg raises. We did announcements took prayer requests did the pledge I prayed us out. I feel like every time I do work on that hill I get stronger so for that I love it Blockees are an awesome exercise to in my opinion so I had fun hopefully all the guys did too this wasn’t a grinder like some of my other Q’s but every one can’t be hardcore it was a pleasure like always.

Everbody ran in the fog except me-Mortimer was about 53 hours away and I just walked laps in the parking lot, did pushups and sit-ups, and kept an eye on the vehicles. Thanks to Defib for the reminder that I had the Q as my original plans were to fartsack. We fiinished with a COT and some prayers and praises.

As I type this, Roscoe is probably pulling into his driveway with our Mortimer vehicle, Defib is putting on his swimmies for the creek, I mean river, crossings, and the rest of our Mortimer HRBs are trying to get some rest while we watch the clock in anticipation for our event. Wish us luck that we make it to the pizza and beer tmro afternoon.

Whoopee

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.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Pledge

Warm Up: Mosey around lot to loosen up and get blood flowing, SSHx15, Grass Pickers x10IC,

HIIT and run a lap.  Each circuit is done for time (13 minutes) before moving to the next one.

1. SSH x60 reps, burpees x10, Merkins x15, run a lap and repeat until timer is up.
2. Squats x30, Lunges x10 each leg, Calf Raises x30, run a lap and repeat until timer is up.
3. Crunches (not LBCs) x50, Freddie Mercury x15 each side, Big Boys x15, run a lap and repeat until timer is up.

Time check for Iron Hulk.  We got thru seven.

Announcements:  April 13 SFN > send Purple Haze a DM if you can run this, Rice & Beans send Anchorman a DM if you can attend Tuesday , Donations for mens clothing (Hei Hei) give to him anytime, BOS is leading a food ruck starting at 5:45 at the Yank on 3/16, Extinction Run on 4/20 @ 10:00, 2nd F Lunch Bad Daddys on 3/20

TAP:  Stogie and the retina troubles and surgery today, Purple Haze Family (travel mercies), EZ Rider (Family), Anchorman, Jason Hall (Jackson), Haiti

Name-O-Rama

YHC took it out.

Warmups-

• SSH- 15
• Burpee
• Low-n-Slow Squats-10
• Burpee
• Grass pickers-10
• Burpee
• STRETCHING

Mosey to first light pole. Route 66/ Burpees!

Til we get to the first vacant lot. Then a little Sheldon Cooper

Split into teams of 6- Sprint races to the end of the lot.

Finished up with Mary / Core work 💪🏻!!!

Prayer Request:

Walker Family

Huck

Turtleman

Jackson Hall

Oompa

Prayer

Pledge 🇺🇸

Come out to The Fighting Yank on Saturday 3/16/24 for a different kind of CSAUP.

This CSAUP will get your day headed in the right direction with all three Fs!

The normal F3 “CSAUP” Completely Stupid And Utterly Pointless workout may have the pax carrying heavy things through muddy waters filled with crocodiles, running long distance through hills and valleys or playing catch with kettlebells.  Not this CSAUP!

This “CSAUP” COMPLETELY SELFLESS AND ULTIMATELY PLEASING workout will launch from The Fighting Yank at 0545 on Saturday 3/16.  Bring your empty rucksack and a few dollars.  We are rucking to Harris Teeter to buy food for local food pantries.  Need a rucksack, ask a brother, take your 2.0s school bag, grab the Ms beach bag.  Better yet grab that big duffle bag in the closet, fill it up and partner carry it with your brothers.  Still no bag?  Harris Teeter bags work too!  Have a bad back?  Wheelbarrows and Radio Flyers are also welcome!

FIRST F – Rucking 3 miles without and with food for local food pantries!

SECOND F – Rucking 3 miles with your brothers to get food for local food pantries!

THIRD F – Joining your brothers in a ruck for food and knowing its going to fill a local food pantry and a neighbors need.

Ruckers will be back in time for The Fighting Yank 0700 bootcamp!

Can’t make the 0545 ruck?!?  Bring some non-perishable food to The Fighting Yank before the 0700 beatdown.

** A backblast will be written for this CSAUP and Pushing Rocks points will be applied for!

See you in the gloom!

BOS

Two Ferns was on Q at Poopdeck this morning in Lake Wylie.  He always has a great beatdown, but more importantly has a good message.

If you’re close to other regions, don’t be afraid to post. There are a lot of good PAX and it’s good to venture out.

Downrange PAX: GP, Quasimodo, Ice Bear, Austin Powers, Warrior, Dunkaroo, Gilligan

Downrange QIC: Two Ferns

Ten HIM joined YHC on this dark and foggy morning for the first Thursday edition of the BULLDOG.

Thanks to the men that posted.  We had some new faces on site that I hope will continue to join us and help make this site even better.  After a quick disclaimer and discussion about the drive in we got to work.  Here is how it went.

Warm up – Side Straddle Hop x 15 / Imperial Walker x 15 / Sprinkler x 15 / Moroccan Night Club x 15 / Stretch – Left foot over Right  / Right foot over Left /  Feet together…Why is it that Anchorman is the only one who can touch the ground while doing these stretches?

Grab your Bells for two rounds of the following:

Kettlebell Swing x 20 / Goblet Squat x 20 / Kettlebell Snatch x 10 each hand/ Skull Crusher x 20 / Kettlebell Curl x 20 / Lunge x 10 each hand / Overhead Extension x 20 / Reverse Curl x 20

Lots of conversation going on about a little of everything, including the music selection.

DORA 100 Flutters / 100 Jump Squats / 100 LBC (Yes 100 we wanted to get back to swinging our bells.  Partner one Farmer Carries two bells around traffic circle while partner two works on the called exercises.

Alright back to the bells.  Time for only one more round of the bell work above.  YHC had plans for four rounds total.  Maybe next time we will skip the warm up.

Five minutes of Mary started off with WattsUp calling Burpees.  SMH…  Nutria followed with American Hammers, before the call came for some Six Shooters led by Orangeman before we finished with Tube calling Windshield Wipers.

It was a fun crowd this morning.  Enjoyed the chatter as always.

Announcements:  Rice and Beans Tuesday 3/12  /  Food Ruck 0545 launch from The Yank Saturday 3/16  /   Community Foundation Run – Speed For Need 4/13  /  Extinction Run 4/20.  Volunteers, Runners and Ruckers needed at all of these events.

Prayers for The Hall family , The Curti Family,  Tube’s M,  Huckleberry, Turtleman, Anchorman, and more.

Enjoyed it as always!

BOS

Light crowd at the tank, but Cindy and Swamp made up for it in mumblechatter.