It was a great Saturday for the PAX to start off the first week of summer with a strong workout. Goon asked if we going to do much running today and I answered by well….maybe. The disclaimer was given and we were off.
COP
Lap around the track
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
Run across street to church, let’s pick a rock and then partner up. Partner 1 runs to side of church while Partner 2 -perform Bicep Curls and partner comes back, flapjack and then round of Chest Presses and Tricep Extensions.
Back across the street to Olde Providence benches for 20 Incline Merkins and 20 Steps Up. Time to sweat so ran down Olde Providence to Ascent Hill. Stopped for some Mary and Moon River enjoyed my calming inside voice (did not want to wake neighbors who were sleeping in) as we focused on the core. The fun continued from the bottom of Ascent Hill. 3 rounds- Run to top of the hill, perform 10 squats and bottom of hill, perform 10 Mountain Climbers.
The Q was ready to move through the woods but got Q jacked as PAX was concerned about snakes so detour began. Back to Olde Providence with Drano applauding the decision. As we were making the turn back to the school, Drano knew what YHC’s was going to do to make the 3 miles today…I think we’re going to Harris Teeter. Not just yet, let’s make a pit stop at the benches for 15 Decline Merkins and 15 Shoulder Presses. We’ll it was time to get the mileage in so PAX decided on Indian Run around the campus. Still needing a little more, finished the mileage around the track. Time to cool down so we were off to a lunge walk and then to the wall for the people’s chair to celebrate with 90 air presses. We’re done… The official mileage came in at 3.16, excellent as we finished a 5K this morning.
The Moleskin
All of the PAX brought it today. Good work by Moon River and Goon who we’re coming off of injured reserve. Thanks to Sony who kept me in check during the Indian run so would not get carried away. It was good to see Fugitive post this morning and enjoyed his fellowship along with Gullah and Sony after the workout. Thanks for the opportunity to lead this morning.
Announcements
Kettlebells next week
July 4th – American 4miler
Please keep F3LexSC brother Cheech and his family in your thoughts and prayers
Arrived a few minutes early this morning and thought was going to be small showing but as seen on tv…..wait there’s more. The PAX grew to 16 strong and were now ready for some action.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. We started off campus, Indian Run to Rosecliff Dr. 10 Merkins at bottom and 10 Lunges at the top of the hill. 3 rounds… could of done a few more but had more plans at SCMS. So let’s run back at a comfortable pace.
2. Enough running for now, how about some Mary.
Rosalita, Freddy Mercury and Elbow Plank to slow down the heart rate and focus on the core
3. Grab a rock so we can work on the upper-body.
2 rounds-
15 Bicep Curls
15 Tricep Extensions
15 Overhead Presses
and let’s mix it up with some Jump Squats.
4. Run to the baseball field and partner up.
1.2 rounds… yes ran out of time
Step Ups
Dips
Pull Ups
while other partner runs to the top of stairwell and around cement pathway, then flapjack
5. Now for the fun….line up for some hand slap Merkins
6. Cool down, grab some wall for Airpresses
Thanks to Goonie and Drano for providing me with the opportunity to lead today. Good work by all and was told logged 2.5miles. Do what you can to exercise leadership in your family, work and communities. Thanks to Nomad for the takeout. Have a great week.
Announcements-
Remember 3rd F is for Faith which symbolizes a higher calling for all of us. Try to find your 3rd F cause and work towards it… The mission of F3 is to plant, grow and serve small workouts for the invigoration of male community leadership. This is one way to be a leader, reach out and do something…….Goonie.
Posted on behalf of Costanza
The PAX were ready to see what the VQ had created for all to enjoy this fine morning. After the disclaimer was given, what happened next went like this…..
The Warm Up…
Mosey over to the track for a few laps then circle up
Side Straddle Hop x18
Imperial Walker x15
Merkins x10
Low Slow Squats x10
The Thang…
Ran down Rea Rd. take a left into WindyRush stopping for a few LBCs. Continue down WindyRush and stop at Ascent Hill. Exercise was Mountain Climbers at the bottom, run to the top of the hill and pump out 10 Squats, rinse and repeat 3 times. Elrod and Drop Thrill were pushing it…. Good Work. It was time for a small rest so decided to Plank.
Time to continue the tour of Olde Providence by running onto the back trail into the woods. Drano asked what type of exploring will be done today, Professor Costanza. Mentioned that it was time for some leg and arm work that’s when Drano discovered sh..… on his shoes (there’s the exploratory piece). We continued with 3 rounds of Shoulder Presses, Merkins and Step Ups.
The adventure in the woods ended so was time to visit the football field. Partner up whereby first partner runs a 40 yard dash to the dummies..i.e. football while the other performs lunges and upon partner 1 return, drop and give me 5 hand slap Merkins. 4 rounds of that pleasure so naturally it was time to work the core with some Mary…Rosalita, Freddy Mercury and Elbow Plank.
Let’s mosey to the playground for 3 rounds of circuit work; Supine Pullup/Regular Pullups x15, Carolina Dry Docks x10 and Jump Squats x10. Why look at the time, need to make an adjustment since we are ahead of schedule. Let’s mosey to the field…drop on all fours and form a Manapede…yes Dumpster Fire came up with the clever name…and perform an Indian Run for the length of the field. Just when we forgot about the woods, decided to Bear Crawl for 30 yards, and then line up on the fence. Time to run with all you got till the other side of fence. I think that was enough but wait there’s more to finish the morning off. Let’s go the wall for the People’s chair mixing it with the arms to wall like a lizard and then a series of air presses.
Thank you all for allowing me to lead today, it’s been 7 months since starting F3 and definitely have got stronger and faster. Appreciate all of you coming out to support my first Q today.
Announcements:
§ Saturday, April 29, 2017: Richard Sheltra Memorial Run – Pineville, NC. Preblast: http://f3nation.com/2017/02/05/a51sobfort-help-to-honor-a-fallen-firefighter-richard-sheltra-memorial-10k5k1mi-run-sat-april-29-2017/. Being a shovel flag and let the PAX know your pace. We’re looking for groups who want to run with shovel flags. One Rule: each member runs with the flag for a section of the 10k or 5k
· Sign up for BRR…if your brave enough
· Sign up to Q..see Sony or via Sign Up Genius
· F3 brother from Grand Strand passed away while in an amateur boxing competition, please keep him in your thoughts as leaves a daughter and wife behind