Author Archive Damascus

Sandbagger Monday

It was an unusually warm morning in the UC where 19 PAX decided that they had nothing better to do on a Monday morning.  There were high expectations that a Monday Damascus Q would result in a lot of partner carries, but to everyone’s surprise, partners were replaced with sandbags.  Based on grumblings, I’m not sure which the PAX prefer…

PAX – Goodfella, Dasher, Ackbar, Foundation, Doughboy, Mad Dog, Rose, Legal Zoom, Dirty Bird, Transporter, Stub Hub, Cha Ching, Posse, Fuse Box, Hollywood, Longhorn, Hooch, FNG (Rabies)

 

Disclaimer Given

Warm-up

  • Quick lap around side parking lot
  • SSH x 25
  • Merkins x 10
  • Imperial Sqwaker – x 15

 

The Thang

  1. Grab a sandbag and mosey to front of school
    • Team of 3 – 3 Laps Each
    • P1 – 1/2 lap
    • P2/3 – Squat thrust sandbag pass
  2. Leave sandbags and mosey to side of school
    • Team of 3 – 2 Laps Each
    • P1 – Squats AMRAP
    • P2 – Frog Leaps (hand must touch ground) x 20 yards / Walking Lunges
  3. Team of 3 – 2 Laps Each
    • P1 – Sandbag clean and press
    • P2 – Jump Squats
    • P3 – 1/2 Lap
  4. Team of 2 – Handslap Merkins x 2

 

Named our FNG, courtesy of Mad Dog – Welcome Rabies!!

Announcements

  • Sanctuary – Monday night, 7:30 – Brooklyn Pizza
  • Speed for Need looking for pushers for Run for Jen 5k
  • Brolympics Saturday, 2/24

 

Prayer

OUT

Bangles

25 PAX showed up with high expectations of partner work.  YHC, sporting a Breast Cancer Awareness Pink Hat (per Posse, all Qs are to wear pink this week) to draw attention to this Saturday’s Susan B Komen race in Charlotte where F3 and Speed for Need will be in full force.  Based on the non-stop grumblings, I’d say partner expectations were not only met, but possibly exceeded.

Warm-Up
  • SSH IC X 30
  • Low Slow Squat IC X 15
  • Merkin IC X 15
  • Downward Dog calf stretch
  • Potato Pickers IC X 15
The Thang
  • Mosey to sidewalk and partner up
  • Round 1
    • Partner 1 = partner carry to light
    • Both partners = 5 burpees
    • Flap Jack
    • Repeat to end of sidewalk
    • Faster groups circle back for 6
  • Mosey to HS stairs
  • Light Mary 1/2 way to allow 6 to catch up
  • Round 2
    • Partner 1 = wheelbarrow carry up stairs
    • Both partners run to end = 10 Mike Tysons
    • Repeat 2 rounds per partner
  • Mosey to front of MS
  • American Hammer 1/2 way to allow 6 to catch up
  • Round 3
    • Partner 1 = Box Jumps (100 for team)
    • Partner 2 = Lap around front parking lot
    • Switch after each lap
    • Partner 1 = Dips  (200 for team)
    • Partner 2 = Lap around front parking lot
    • Switch after each lap
    • Partner 1 = Squats  (50 for team)
    • Partner 2 = 1/2 Lap around front parking lot
    • Switch after each lap
    • Peoples Chair w/ air presses to allow 6 to complete
  • Mosey to side parking lot
  • Round 4
    • Group sprints (approx 30 yards)
    • 4 sprints total
  • Circle up
Announcements
  • Qs wear pink this week
  • Pray for victims in Vegas
  • Susan B Komen race this Saturday
Moleskin
  • Gator Cub may be pushing to have a name change to Jiminy Cricket by reminding us to let our conscious be our guide when posting in Group Me…  In light of Eph 4:29 (“Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.”) he is probably right…

Look PAX – No Hands

10 Pax, including 2 FNGs showed their metal today at Watchtower.  At last count, Frack’s FNG invite total remains at a staggering 0.  I think he wants to keep his workouts with Doc all to himself…  There was a lot of early (and late) chatter about ‘hands on’ partner work, but YHC took it easy on the crew with only 1 exercise.

 

PAX – Dougboy, GatorCub (R), Red Rider, Run Flat, Good Fella, Posse, Jingles, Damascus, Beltway (FNG), Dr Beans (FNG)

 

Warm-Up

  • Parking lot lap
  • SSH (IC) x 30
  • Cherry Pickers (IC) x 15
  • Calf Stretch
  • Merkin (IC) x 15

 

The Thang

  • Mosey to side of school
  • Partners
    • P1 = Exercise – 200 squats / 100 box jumps / 100 donkey kicks / 100 merkins
    • P2 = 1 lap
    • Switch
  • Mosey to upper parking lot / Grab lifting rock
  • Individual (5 rounds)
    • Clean & press w/ rock x 10
    • Lunge to 1st light
    • Bear crawl back to start
    • Repeat
  • Partners
    • 10 curs w/ rock (each)
    • Wheelbarrow to 1st light (P1)
    • 5 burpees (each)
    • Wheelbarrow to start (P2)
  • Individual – Suicides
  • Mosey back to start

 

Announcements:

  • Pray for family of girls who were recently killed in a car accident in Weddington
  • Susan B Komen race – 10/7 – Sign up to run, volunteer, push the SFN Chariots, or donate to this great cause
  • Isabella Santos race – 9/30 in Ballantyne – SFN Chariots will be present

 

Moleskin

  • Welcome to the 2 new FNGs – Beltway and Dr. Beans
  • No merlot today, but I believe history was made today with Good Fella’s 1st tapout, bringing a hush to the crowd
  • Cotters to Red Rider, fresh from shooting range and Doughboy from his grueling trip to Europe
  • McFly is still missed – Speedy recovery brother!

Union County Convergence

Convergence (Noun) /kənˈvərjəns/ –  the act of converging and especially moving toward union or uniformity

 

27 strong, brave men converged on Sun Valley Middle School on a beautiful sun soaked June morning for the latest Union County Convergence post.

 

Several gluttons for punishment (Double E, Madison, Goodfella, Transporter, Shop Dawg (R), and Damascus), presupposing that the Q of only 1 year could not bring the heat, decided a pre-run of varying distances was required to burn the required number of calories.  This was especially curious given one of these men (YHC) was on Q.  You will have to ask them if this was a good or bad idea.

 

Warm Up

  • Quick parking lot lap
  • Circle Up
  • Disclaimer provided (don’t hurt yourself, don’t sue, blah, blah, blah)
  • SSH X 30
  • LSS X 20
  • Merkins X 15
  • Mountain Climbers X 20

 

The Thang

  • Groups of 3 – At least 1 man needed to be someone you do not normally post with
  • Hair burners – Squats / Merkins on each end – 3 rounds
  • Mosey to bus lot
  • Partner Up (twosomes) – Again, with someone you do not normally post with
    • Alternate partners – 1 Exercise / 1 lap around buses
    • 100 box jumps (team)
    • 200 dips (team)
  • Flutters / planks for 6
  • Mosey to path between schools (plank 1/2 way for 6)
  • Partner carries to soccer field (I’m not positive, but it may have been 5-6 miles)
    • Faster partners circle back (still in partner carry) to join 6
  • Bearway to Heaven (turned out to be a HUGE crowd favorite based on all the chatter)
    • Bear crawl 5 yard / 10 burpees
    • Bear crawl 5 yards / 9 burpees
    • Bear crawl 5 yards / 8 burpess
    • ……….
    • Bear crawl 5 yards / 1 burpee
    • PAX showed great comradely by volunteering to finish the last 2 bear crawl / burpee segments with the 6
  • Mosey to obstacle course
  • Morning Calls
    • 2 groups
    • 1 person does max pull-ups (up to 10)
    • Remaining PAX perform 1 merkin for each pull-up
    • Alternate until all PAX have completed pull-ups
    • Repeat but substitute squats for merkins
  • Partner Carry back to Parking Lot
  • 4 minutes of Mary (some confusion during the protractor)
  • It’s a Wrap

 

Announcements

  • F3 Dads is starting up and will run all summer – Each Saturday at 09:00 at Francis Beatty Park
  • New UC Post on Wednesday’s at Stalling Elementary – Moderate workout
  • Sanctuary (3rd F) – Monday’s at 19:30 at Brooklyn Pizza in Wesley Chapel – Current book = Unoffendable
  • F3 Nation removing regional BBs from website – Each Region will create their own (older posts will be ported in)
  • Welcomed FNG (Chastain)

 

Moleskin

  • This was my 1 year F3 anniversary.  I cannot express what a honor it has been to work out each with such an amazing group of men.  You push me, encourage me, make be laugh, and waste a lot of my time (Group Me Memes… ).  I am a better man today than I was a year ago thanks to God and you brothers.  Thank you for the privilege of getting to know you.
  • Welcome to Chastain – Solid 1st post, as he pushed through every exercise like a champ.  We expected him to tear his shirt off at the end (per his namesake), but were happy that didn’t happen. We look forward to his return at a UC post in the immediate future.
  • Thank you to the men of Outpost for hosting this convergence and allowing a guest Q in honor of the 1 year.  You have a solid group of men and I for one will look to post with you again in the future.
  • Shout out to Bonhoffer, who despite being pancaked by Popeye during the 1st partner carry, pushed on through the remainder of the workout.
  • Another shout out to the PAX as a whole for lifting a struggling brother out during Bearway to Heaven and encouraging him through the end.

Peace – Damascus

Low Carb Anger

5 Pax came out for a workout inspired by a day of low carbs suggested by @Kid Rock after his Fuel even on Tuesday aimed at inspiring the fat and thin alike to healthier eating.

 

Warmup:

  • SSH x 50
  • Mountain Climbers x 25
  • Calf Stretching
  • Moroccan Night Club x 15

The Thang:

  • Mosey to Playground
  • Partners – 5 rounds
    • Partner 1 = 10 Pull Ups
    • Partner 2 = burpees until Partner 1 completes
  •  Move to Parking Lot / Grab a lifting rock
  • Rock Clean & Press – 25 / 20 / 15/ 10 (passing rock to left after each set)
  • Mosey to Flag Pole by baseball fields (pause for LBCs x 50 and Supermans x 15 along the way)
  • Hill Countdowns – Run down hill and back up / Squats at top – 25 / 20 / 15/ 10/ 5
  • Most back to Parking Lot (pause for 50 reverse LBCs)
  • AMRAP box jumps (done until Popeye reached 50 step ups)
  • Parking Lot Suicides x 10
  • Rock Clean & Press – 20 / 15 / 10 / 5 (passing rock to left after each set)

 

F3 Flash – Spring Into Action

17 PAX showed up to celebrate the 1st day of spring with what hoped to be a true beat down.

 

I want to give a shout out to Transporter us shared with the group his thanks to God for the ability we have to get out each day and push ourselves after seeing a man yesterday who did not have the ability to enjoy that freedom.  We should not take our health for granted and should thank Him each day we get to enjoy physical activity – either alone or with an exceptional group of men like F3.

 

The Warm Up

  • Quick mosey around CMS parking lot (mix in some high knees, butt kickers, and Spiderman Lunges for good measure)
  • SSH IC X 50
  • Imperial Walker IC X 20
  • Mountain Climber IC X 20
  • Downward Dog calf stretching

The Thang

  • Mosey across parking lot
  • Teams of 3 – 3 rounds each
    • Partner 1 = Carolina Dry Dogs
    • Partner 2 = Worm burners w/ 45lb plate x ~40 yards
    • Partner 3 = Supermans
  • Mosey around school to hill
  • Plank Jacks x 20 + LBC x 20 to wait on Six
  • Teams of 2 – 4 rounds each
    • Partner wheel barrows up hill
    • Both partners do 5 burpees
    • Run down hill/ Switch
  • Mosey to Middle School entrance
  • Teams of 2 – 4 rounds each
    • Partner 1 = 50 dips
    • Partner 2 = AMRAP Peoples Chair / Air Presses
    • Switch
  • Mosey to Parking Lot
  • Teams of 2 – 4 rounds each
    • Partner 1 = AMRAP kettle bell swings
    • Partner 2 = Quick lap around 1/2 the circle
    • Switch
  • Mosey to start
  • 20 quick LBCs to wrap up the morning

Announcements

  • Sanctuary tonight – 19:30 at Brooklyn Pizza in Wesley Chapel
    • Chapter 3 of the Book of James – Pre-reading not required
  • Fortitude – Tuesday 05:45 at Charlotte Men’s Shelter / Union County carpool meet at 05:00 at Cuthbertson Middle School

Moleskin

  • Dirty Bird showed up and lead the charge between the wheel barrows and dip stations
  • It was great to see MoneyBall back from the flu
  • Weight Loss Challenge
    • Doc crushed it – It must have been the beard
    • Shop Dawg came in 2nd with a solid showing of his own
    • The rest of us were just left licking our wounds (and apparently ice cream cones over the course of the challenge based on our results)

F3 Flash – Shoulder the Burden

10 PAX took on the sub freezing temps of Union County for a workout that forced us to shoulder each other’s burdens.

Warmup

  • Quick lap around the Cuthbertson MS parking lot
  • SSH (IC) x 50
  • Imperial Walker (IC) x 20
  • Mountain Climber (IC) x 20
  • Downward Dawg calf stretching
  • Merkins (IC) x 20

The Thang

  • Mosey to school entrance
    • Partners – Total 200 dips – 1 partner dips / other partner runs circle / switch
    • Flutters waiting on 6
  • Mosey to HS steps (20 plank jacks en route)
    • Partners – wheel barrows up stairs / run to door / return to bottom / switch – 6 rounds
  • Head to the top of the stairs
    • Partners – 1 partner in peoples chair w/ overhead presses (AMRAP) / other partner runs to bottom of stairs and back
    • Plank waiting on 6
    • 10 count
  • Indian run around bus loop to MS awning
    • Partners – wheel barrow length of awning / both do 5 burpees / switch – 3 rounds
    • 10 count
  • Mosey to parking lot
    • Carolina Dry Docs to ensure shoulders are feeling good
    • Finish with Marry – heels to heaven / WWII sit up / American hammer / LBC / flutter / LBC / raised toe touches / 1-legged scissors / pistol LBC

Announcements

  • Fortitude tomorrow 5:30 – those interested can carpool from Cuthertson MS at 4:45
  • Sanctuary tonight – 7:30 @ Brooklyn Pizza – Studying James, chapter 2

Pray

Out

Swamp Thing

17 men endured the cold temps and inspiring music for a leg day that should make walking a joy.  This may be the 1st post where the music was unanimously applauded (at least when the speaker died…).

 

Warmup

  • Short mosey around parking lot
  • 30 SSH IC
  • 20 Imperial Walkers IC
  • 20 Mountain Climbers IC
  • Downward Dog / Calf Stretching

 

The Swamp Thang

  • Mosey around both schools to High School Entrance
    • 3 stops to wait for the 6 along the way – Planks, Cotton Pickers, Bomb Jacks while waiting
  • Station 1
    • 50 Box Jumps
    • Planks while waiting for 6
    • 50 Squats
    • Planks while waiting for 6
    • 50 Jump Lunges
    • Planks while waiting for 6
    • 50 Step Ups (each leg)
    • Planks while waiting for 6
    • 50 Calf Raises on Curb
    • Planks while waiting for 6
  • Mosey to Middle School Entrance
  • Station 2
    • 50 Heels to Heaven IC (civilian count – kind of)
    • 50 LBC IC (civilian count)
    • 50 Flutters IC (civilian count)
    • 50 Supermans IC (civilian count)
  • Mosey toward parking lot
  • ~50 yard lunges
  • ~50 yard reverse lunges
  • 1 lap around parking lot

 

Announcements

  • Sanctuary tonight – 7:30 at Brooklyn Pizza
  • Debbie’s house complete (round 1) – Still looking for funding for HVAC
  • Father / Daughter dance – Friday, 3/3 at Ballantyne CC (www.markthismoment.com)
  • OCR Training – Friday, 3/3 at Kinetic Heights (5:30am) – Talk to @F3Argonaut

Good Fella led pray

Out

Sprint Toward Super Bowl 51

9 men came out to earn their Super Bowl party nachos.  If you paid attention to the pre-blast, you knew we were paying tribute to Super Bowl 51, where #12 Tom Brady was sprinting toward ring #5.  That said, today’s workout should have been no surprise.

 

The Warm Up

51 Side Straddle Hops

12 Low Slow Squats
51 Mountain Climbers
5 Burpees
51 Imperial Walkers
5 Burpees
The Thang
  • Mosey to bench
  • Split into Teams of 2
    • 102 step ups (51 x 2)
    • Partner sprints to curb and back
  • Mosey to rail
  • 12 Windshield wipers
  • Spider-Man across bridge
  • Mosey to round-about
  • 5 Burpees
  • Mosey to track
  • 6 – 51 yard sprints / 5 burpees (winner exempt)
  • 1 recovery lap
  • 6 – 51 yard sprints / 5 burpees (winner exempt)
  • 1 recovery lap
  • Split into Teams of 3
    • Sideline-Sideline sprints (5 passes each each)
    • Opposite ends – merkins / LBC
  • Mosey to cinder block pile
  • Catch me if you can around building with 2 blocks
  • Partner does 12 merkins and chases
  • Mosey to parking lot via wood trail
  • 12 low slow squats
  • Mosey to corner / jail break home
—–
Welcome back to Popeye who has been sidelined for several weeks.  He expressed his gratitude for an easy sprint workout and how well rested he was from his time off throughout the morning.
Bottle Cap was representing the soon-to-be Super Bowl 51 champions by rocking his old school Patriot gear.  I always knew he had good taste!
As always, Frack used F3 as his warm up and headed to Planet Fitness to pick things up and put them down immediately after Coffee-teria.

16 for a 5 team Damascus Beating

Warm Up

– Light Mosey around parking lot

– 50 SSH

– 30 Mountain Climbers

– 1 Min Downward Dog

– Walking Spider Man Stretch

The Thang

– Mosey clockwise around middle school to front of building

– Teams of 3:

* 150 Squats

* 150 Merkins

* 150 LBC

* Alternating Sprints around parking circle

* People Chair when done / wait for 6

– Mosey to Hill and grab sandbag

– Teams of 3:

* 3 Sandbag Carries up / down hill

* Remaining teammates alternate Squat / Merkin / LBC / Burpees

– 2 50 Yard Sprints

* All but winner do 5 burpees

Circle Up / OUT

Notes¿

– Welcome back Doc McStuffins and Shop Dawg

– Stuffed Crust proved he’s can deliver by beating Doc, Hollywood, Bottlecap, and Transporter in 50 Yard head-to-head sprint showdown

– Shout out to Dirty Bird who keeps showing up and pounding it out