centers-for-disease-control-and-prevention-cdc-logo

When: 11/17/18

QIC: CDC

The Pax: Captain Planet, Fetch, Preach, FNG-Denver (WELCOME!), CDC (QIC)

 

Conditions: 35 degrees F, frosty

The Thang

Disclaimer

 

What is F3’s Mission?

 

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

 

Warm-Up

SSH x 10 4CT IC

Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC

Overhead Claps x 10 4CT IC

Forward Claps x 10 4CT IC

Merkins x 10 4CT IC

Through the Tunnel x 10 4CT IC

 

What are the 5 Core Principles?

 

F3 workouts:

1) Are free of charge

2) Are open to all men

 

 

Dirty MacDeuce

4 sets of exercises done to 12 4-count IC reps. Each set has 1 chest exercise, 1 leg exercise, 1 core exercise, followed by 1 lap around the track.

Round 1: Merkins, SSH, Flutterkicks

Round 2: Dips, Step-ups, Boxcutters

Round 3: Incline Merkins, Squats, Hello Dollys

Round 4: Decline Merkins, Air Squared, American Hammers

 

F3 workouts:

3) Are held outdoors, rain or shine, heat or cold.

 

More Track Fun

  • Round 1: Bear crawl across center of track until reaching other side, then run around track back to starting point. *Plank for the six.
  • Round 2: 1 Burpee: 4 lunges, rinse and repeat across center of track until reaching other side, then run around track back to starting point. *Plank for the six.
  • Round 3: Out of time for crab walks…#SadFace

 

Plank ‘o’ rama: Out of time…more #SadFace

 

F3 workouts:

4) Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

5) End with a Circle of Trust

 

 

COT:

BOM: CDC

Moleskin:

Brothers, thank you for allowing me to be a part of your growth as a new F3 group today. Nobody merlot splashed, so I guess I should have made it a little harder! Hopefully, you learned some important aspects of F3 today. I know that personally, my decision to join F3 3 years ago has been one of the best decisions I have made in my adult life. It has made an immeasurable impact on my physical, mental, and spiritual health. Each one of you is the reason why I’m in F3. So, keep EH’ing other men to join you. Use the “magnet” of 1st F (Fitness). Next week, you’ll probably hear more about the “glue”, 2nd F (Fellowship). Eventually, you’ll experience the “dynamite”, 3rd F (Faith). Opportunities are already presenting themselves (ask Defect). Strong work today brothers! See you in the gloom!

 

Proverbs 27:17: As iron sharpens iron, so one person sharpens another.

 

 

Announcements/Prayers

  • “Like” the F3 Marion Facebook Page. You can read F3 Marion BackBlasts on the F3 Florence webpage until the site is up and running: f3florence.org
  • Prayers for Frog for healing.
  • Prayers for F3 Marion to promote diversity by finding and creating opportunities for reaching out to different racial communities in the city.
  • I gave Defect 2 copies of Freed to Lead so that PAX can have an opportunity to read it. It is an easy read and not very long, but really goes deeper into the development of F3 and how it can promote becoming a HIM (High Impact Man).

Conditions: Clear and Cool, Temp 34 degrees at start and 40 degrees at end

QIC: Swan

Pax: 3. Spiritfingers, Booger, Swan

The Thang:

Warm up:

  • LAC ×15 Forward IC
  • LAC ×15 Backward
  • Thru the Tunnel IC ×15
  • Imperial Walkers ×10 IC

Mosey To Street

4 Corners:

  • 25 merkins
  • 25 squats
  • 25 merkins
  • 25 squats

Mosey To Court

Gorilla burpees and flutter kicks.

  • Gorilla Burpee ( gorilla burpees are when you jump up grab the pull up bar do a pull-up come down go down and do the push-up jump back up jump up grab pull up bar do another pull up ) three sets. 10, 8, 6. To be honest this was going to be three sets of 10 gorilla burpees each but I tried it at home and I couldn’t do 3 sets so I modified it.
  • Run to other side of court between Burpee sets; 20 2 ct. Flutter kicks
  • Lunge Back

Next:

Weighted full body crunches and merkins.

  • 10 full body weighted crunches( weighted full body crunches are you take a 10 lb plate stretch out with the plate in your hands do the crunch, place the plate on your shins extend back out do the crunch again pick up the plate and extend out, that’s one). Then football hero across the court.
  • 20 regular merkins. Back pedal back to the beginning.
  • 10 weighted full body crunches. Football hero across the court.
  • 20 wide arm merkins. Backpedal back to the start.
  • 10 weighted full body crunches. Football hero back across the court.
  • 20 diamond merkins. Backpedal back to the start.

Mosey to the hill.

  • Run down the hill and do 20 2 ct. Freddie Mercury’s. Run back up the hill.

Go to the wall:

Manups on the wall and then weighted Big Boy sit ups with the 10 lb plate.

  • Do a man up on the wall then grab the 10 lb plate and do a big boy sit up. Start at 1, jump down, jump back up do 2 BBS and so on until you get to 10 big boy sit ups.

Mosey to the side parking lot.

Bear crawl suicides with 90° leg raises.

  • Start with 5 toe touches with the 10 lb plate.( lay on back legs at 90 degrees reach up with the 10 lb plate and touch your toes Engage the Core).
  • Run to the first cone and do 5, 90 degree leg raises. Then bear crawl back to the start.
  • Repeat toe touches and run to the next cone do 10, 90 degree leg raises and bear crawl back to the start and so on with 15 and 20, 90 degree leg raises at the end and bear crawl back to the start.

Mosey back to the Center parking lot.

COT: I really appreciated the two guys that showed up for my workout on a cool Saturday morning. Both booger and spiritfingers killed it.

BOM: Spiritfingers gave a great prayer

WWII Training

When: 11/17/18

QIC: Johnny 5

PAX: Flasher, Thriller (respect), Brim, Moped (respect), Yogi, Belding (respect), Big Worm, Dry Dock, Knobby, and J5

WarmUp:

Side Straddle Hops, Imperial Walkers, Through the Tunnel, and a short Indian Run to Jiffy Lube to pick your poison.

The Thang:

Upon arriving at Jiffy Lube we stopped to pair up and get our telephone pole.  Only 6 – 7 footers to choose from, but all of them had different weight.  We had 9 PAX for the pole time, so our star “A-team” trio decided to triple up on one pole (Yogi, Big Worm, Belding).  Nothing like having our three strongest PAX sharing one load together!  Instructions were to get the pole onto your shoulders with your partner and start moseying to the bridge.  Threw in a few slow jog segments to speed things up a bit along the way.  All exercises at the stops were completed with your partner or other PAX.

Stop 1: Log Push Up (20) lay on your back and use the log as a barbell

Stop 2: Log Curl (20) not much explanation needed

Stop 3: Log Squat (10) keeping the log on a shoulder, slow and low squat as a team

Stop 4: Log SitUp (20) holding log at chest, curl up as a team.  Other PAX hold feet down

Stop 5: Log Press (10) log on left shoulder, press above your head and return to right shoulder 10 times.

We were at the base of the bridge now and time to turn around for a Rinse and Repeat back to Scrooge park.  Once at the park, time to Log Flip about 40 yards for each partner.  A little Highland games training, for those of you who missed it today.  Then to wrap it up, Belding wanted to finish with an overhead log carry around Papa’s (or whatever his name is) yard.  That was the killer, not one pair of PAX was able to complete the one lap.  But our strong A-Team pair took it over halfway keeping it above their heads, great job!

Announcements: 

December 14th is F3 Christmas party.  time- 5:30pm & location – “Squatters” place Trinity.

Prayers for Dry Docks father-in-law.

Moleskin:

Nice cool morning for everyone who got up and posted, traveled, or Spartan’d today.  I want to thank all the PAX traveling to Marion to help out, motivate, teach, and support.  This time of year is only getting busier for all of us and every day more reasons to be pulled away from our brothers in the gloom!  Reach out and pull someone back in when you can.  Also wanted to take an excerpt from F3 FREED TO LEAD on page 14.  “There are a few (but only a few) rules about the Workout”

1. It must be free of charge

2.  It must be open to all men

3. It must be held outdoors, rain or shine, heat or cold

4. It must be led in a rotating fashion by men who participate in the Workout.  With no training or certification necessary.

5. It must end with a Circle of Trust (the “COT”)

Everything else is just background noise or self-imposed guidelines.  Thank you for letting me wing it and make mistakes, it is just like life sometimes.  Just keep moving!!

-J5

 

3rd Anniversary

When: 11/14/17

QIC: CDC

The Pax: Brim, Swan (RESPECT), Little Tony, Scott Conchlin (FNG-Blindspot: WELCOME!), Thriller (RESPECT), Knobby, Flasher, Belding (RESPECT), Pinto, Thunderbird, Yogi, Big Worm, Johnny 5, CDC (QIC)

Conditions: 49 degrees F, wet, muddy

The Thang

Disclaimer

 

Warm-up Indian Run around hoppa’s yard x 2 laps

 

“Shock and Awe”

Burpee Countdown: 10 burpees OYO … 9 burpees OYO … 8 burpees OYO …etc…2 burpees OYO …

Here we stop to ask Flasher what the next exercise is going to be. “Ten burpees, OYO,” is the confident reply. Such a smart guy…ruining my trick…okay smart guy…

YOU’RE STILL WRONG!

20 burpees OYO!

 

Mosey to Hoppa’s Yard

 

Modified Jerome WOD

1) Partner A buddy carries Partner B the length of Hoppa’s Yard.

2) Partner A sprints back to start point while Partner B performs 10 burpees.

3) Partner A lunges to 1st cone, perform 5 burpees, lunge to 2nd cone, perform 5 burpees, lunge to target point (HAHA….I guess I should have glanced at my weinke…I actually intended only 2 burpees at each cone!)

4)Partner A fireman drags Partner B to start point.

5)Flip flop.

 

Tunnel of Love

*Everyone loves this exercise so much. Other than Big Worm telling me that he hates me as I low crawled under him…everytime…everyone else pretty much consigned to performing the called exercise without much complaint.

 

Mosey back to parking lot

 

COP

Knerkins x 10 4CT IC

Flutterkicks x 20 4CT IC

Protractor

Hello Dollys x 10 4CT IC

Boxcutters x 10 4CT IC

 

COT

BOM: Knobby

Pledge

Moleskin

I can’t tell you how blessed I feel to be able to say that I’ve been a part of F3 Florence and F3 Nation for 3 year now! I am sure that the bonds that have been forged in the gloom with all of you are something that will endure for a lifetime. There are things that I have accomplished in these 3 years that I would never have even considered before. Your prayers, encouragement, texts, calls, tweets, messages, etc… continue to help me during the highs and lows that life inevitably brings. Let’s continue to lean upon each other as we become better men, better fathers, better husbands, better friends, and better brothers. I promise to keep bringing the pain, and taking that daily red pill to work together through the downPAINment. Here’s to another year of Fitness, Fellowship, and Faith! I’m looking forward to serving as our Nantan. My goals for F3 Florence: 1)Be a High Impact Man, a HIM. 2)Be dedicated to forcible contact to strong effect. 3) Be a Disrupter, that Somebody who makes things happen. 4)Be a world-beater…an enemy of the status quo, despised by Goo Nation for the threat we pose to its continued existence. 5) Continuing to see F3 grow in our area so that we can fight SadClown Syndrome together!

Iron Sharpens Iron. Let’s continue to hold each other accountable and sharpen one another in the days and years to come!

 

Ecclesiastes 4: 9-12     

 9Two are better than one, because they have a good return for their labor: 10If          either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. 11Also, if two lie down together, they will keep warm. But how can one keep warm alone? 12Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

 

Proverbs 27:17

17As iron sharpens iron, so one person sharpens another.

 

Announcements/Prayers

  • Sign up to Q for 1st and 3rd (https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date.
  • F3 Florence Christmas Party, Friday, December 14th, 5:30-6:15am
  • Eat your Thanksgiving meals guilt-free. Sign up to run the 6th Annual Turkey Trot. This 5K starts at 8:30am on Thanksgiving morning, November 22nd at Briggs Elementary: turkeytrotflorence.com
  • Whosoever Church, Dipstick
  • Prayers for Mrs. Paula who is having her gallbladder removed today
  • Pray for Swan’s dad cancer and pain/mom’s Alzheimer’s
  • Praise for Swan’s wife after 2nd operation, with improved pain relief
  • Pray for those at Mcleod still affected by prior storms
  • Praise for Thunderbird’s mom’s health

 

PAX present: 12 PAX ( Knobby, Flasher, Flanders, Johnny 5, Bream, Monkey, Thriller, Banjo, Swan, Squatter, Belding and Thunderbird).

Conditions: 57 degrees and foggy

Warm up:

SSH x 20

Imperial Walkers x 20

Through the tunnel x 20

Low slow squats x 10

Merkins x 10

Little arm circles x 15 forward, x15 backwards

Forward claps x 15

For some balance fun single leg stance airplanes x 1 min each leg adding rotation left and right, Repeat to other side.

Mosey to EBC parking lot.

The Thang:

Performed between concrete islands in right side of parking lot with 8 parking spaces in between.

Partner up: While partner A holds plank, partner B runs to opposite side, performs 20 merkins and returns, Partner B takes over and performs 19, etc. down to 10.

Partner B performs SSH while partner A runs across as above and performs 10 burpees, partner B starts at 9 burpees, etc down to 1.

Partner A performs flutter kicks while partner B runs across and performs 20 jump squats, partner A performs 19, etc down to 10 reps.

Bear crawl 2 parking spaces, crab walk 2 parking spaces, bear crawl, crab walk across parking lot to concrete island. Run back and repeat.

Lunge to second line, run backwards to start, lunge to 4th line, run backwards to start, repeat lunge to 6th line, run backwards back, repeat lunge to concrete island and run back.

Repeated single leg stance airplane as above x 1 minute each side.

Indian run around entire parking lot and back to scrooge.

Moleskin:

QIC enjoyed bringing the pain this morning for Ginger. Discovered PAX needs some balance/stability work and it is always good to choose your partner wisely. Good times with the best of fellas today.

Announcements:  Monkey discovered after having an MRI of his neck that he is getting older and will therefore be bringing the pain with his lower extremities as he leads F3 Marion this Saturday. Clown car is in the making. PAX discussed/congratulated our brother Spirit Fingers (though absent) for a well fought campaign for school board. We need to continue to breed community leaders willing to step into the ring. Despite your political persuasion, every day is a new day to help make Americans great…again.

BOM: led by Knobby.

11/3/18

Pax present: Mr. Rogers, El Jefe, Thunderbird, Green Acres, FNG, Swan, De la Hoya, Triplet, Defect, FNG, FNG, FNG, FNG, FNG, FNG, FNG, Beastlighting, Chickenhawk (QIC), Foxy

Conditions: 45 degrees F

The Thang

Disclaimer

Warm up

Merkins x10 IC

Imperial walkers x 10 IC

Little arm circles

Forward x10 IC

Reverse x10 IC

Overhead claps x10 IC

Flutter kicks x15 IC

Mosey to the track

11’s

mekins and big boy sit-ups with 50 + yards in between

Mosey to tennis courts

4 corners around the tennis courts

5 burpees

10 merkins

15 squats

20 double count flutter kicks

Rinse and repeat.

Bear Crawl 1-2-3

Partner up. Perform 100 merkins, 200 squats, and 300 Big boy sit ups. While partner 1 does 1-2-3 partner 2 does bear crawls to cone, about 20 yards then runs back to start point. Partners switch off until all exercises are complete.

About one third to halfway finished the QIC noticed a lot of the pax were struggling and we were getting short on time so the QIC called an audible.

Mary lead by Green Acres

Big boy sit-up with American hammers ratio 1:4 going until 10 big boys and 40 American hammers.

Circle of trust

Name-o-Roma

Naming

Mr. Clean (welcome), Preach (welcome), Yum (welcome), Fetch (welcome), Bubba (welcome), Wilson (welcome), Quickbooks (welcome)

Ball of Man: Green Acres

Pledge

Moleskin

Thanks everyone for coming to the first F3 workout in Marion. Preach overcame his aversion of the wet ground. Turns out quickbooks has asthma so he had to cut back on the running. No one seemed to like bear crawls so we can expect to see a lot more of those.

It was awesome having Florence and Hartsville pax to help us launch this thing! I’m really looking forward to growing F3 here in Marion.

Announcements/ prayers

Monkey (from Florence) is Qing 11/10 be ready for a tough workout!

Pray for Bow tie in Hartsville

Be in prayer for Marion and our community

Weather 64 with light rain.

AO: Rumble

Pax: I counted twice and still came up with 1 #TC  (where you at Rumble pax?)

Warm up: OYO – Planned workout = 45+ minutes

The Thang: Ladder Workout

5 burpees

10 pull-up, 5 burpees

15 push-ups, 10 pull-ups, 5 burpees

20 dips, 15 push-ups, 10 pull-ups, 5 burpees

25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

1 min plank, 30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

40 curl-ups, 1 min plank, 30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

45 Russian twist, 40 curl-ups, 1 min plank, 30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

50 jumping jacks, 45 Russian twist, 40 curl-ups, 1 min plank, 30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

55 crunches, 50 jumping jacks, 45 Russian twist, 40 curl-ups, 1 min plank, 30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

60 lunges, 55 crunches, 50 jumping jacks, 45 Russian twist, 40 curl-ups, 1 min plank, 30 squats, 25 CDD, 20 dips, 15 push-ups, 10 pull-ups, 5 burpees

*no rest between the 12 rounds.

Total reps = 1,410

60 burpees, 110 pull-ups, 150 push-ups, 180 dips, 200 CDD’s, 210 squats, 6 mins of plank, 200 curl-ups, 180 Russian twist, 150 jumping jacks, 110 crunches, 60 lunges

I haven’t ran since 9/22 because of planters fasciitis and I’ve done very little working out.  Felt great to get back into it.  I’m not 100% but I can still workout.  Working on getting back into the running.  Hopefully soon.  It’s easy to get into ruts. Getting out takes some will power.  For me I’m not satisfied with the way I feel or the shape I’m in.  That’s on me to change that.  Getting a workout in before the day starts ensures that work etc won’t derail plans of a workout in the evening.