7 dudes came out in the pouring rain to get in a 45 minute calorie burn. Pending a last minute baseball game cancellation; I was able to step up and lead. Brutus begged for low running due to raw nuts, and I obliged.
Workout
Quick mosey around back of school
Run to picnic tables
Run to stairs (partner work-alternating exercise and hot lap)
Run back to picnic tables
Run back to start where Bottle Cap took over the last 5 minutes while I stretched the lower back trying to dislodge the tampon.
It’s good to see new 2.0’s coming out. Wrangler (Birth name Levi aka Chastain 2.0) had a smile on his face the entire time. Not sure how it energy continued to increase throughout the workout. I have been really working on Transporter, and getting him to branch out and try new things. Yesterday it was an evening workout; next week it will be rejoining the playhouse. Welcome Informer; hope you enjonyed your 13 minute boot camp in the rain! “Informer, ya no say daddy me snow me I go blame A licky boom boom down“. Yes I had to google the lyrics.
Announcements
CRADLE TO THE GRAVE!
3 Rounds of 1 minute (20 second Rest)
Deadlift
Landmine Row
Pull Downs
Preacher Curls
V-Ups
Ab Rotations
DB Curl
DB Row
Standing Pull Downs
Shrugs
Farmer Carries
13 pax came out after work and school to get a late day workout. If you haven’t had a chance to post at Clyent Dinner; get out there. It’s a great group of guys and 2.0’s that work really hard. Orange Justice handed me a note after the workout; thanking me for leading. We have this great opportunity to teach our 2.0’s about the 3 F’s in which F3 stands for. Since Cylent Dinner had the highest 2.0 posting; I suggest you get there so they can continue to see and feel what F3 is about.
Warm Up
Workout
Run to rear football lot behind HS
Run to HS out cove
Run to MS rear benches (Partner Work)
Run to launch
Irkins to finish
Recap
Great to see the numbers at Clyent Dinner continue to grow. It’s a great opportunity to get new guys out that are scared of waking up at 5am.
Announcements: Christ Closet – Thank you to everyone that assisted.
16 Pax got out of bed in hopes of a predetermined low running workout. Little did they know we were going to travel almost 3 miles through swamp like conditions.
Warmup:
Took a hot lap and circled up waiting for the late arrivers:
Mosey to tool shed
Workout:
Partner work – P1 down the hill Burpee x 2, P1 doing called out exercise
Mosey to snack shop
Partner work – P1 down to ticket hub, P1 doing called out exercise
Mosey through swamp and up a muddy hill to the high school. Apparently, that is frowned upon, and the high school is off limits. So, we left the glorious rock pile and headed back down the slippery slopes and back into the swamp. The complaining in the back brought back memories on the Never Ending Story where Artax dies in the swamp of sadness.
Mosey back to middle school and a couple partner laps
Has anyone seen Turtle??? I has been a long time since Turtle and I started Watchtower. It was the forth workout added to the Waxhaw area, and received it’s name because Jimi Hendrix is the GOAT. It has been awesome to watch this area grow into it’s own region. We had 28 at Watchtower and another 10-17 post at Bushwood.
As promised the workout was filled with mild running and primarily focused on body strengthening. Remember Train to go into battle and not to run away from it. I appreciate Zinfandel showing up in his Yankee’s attire with World Series tickets in his back pocket from General Custer signed by the Great Bambino.
I appreciate ya’ll letting me lead you this morning. We only covered about 1.8 miles running but we still put in work.
Announcements : Convergence this Monday 9/2/19; Please arrive early to assist in setting up and if you have not signed up for a duty check GroupMe for sign up genius.
19 Pax posted this morning to a possible Frack rebirth. It was no surprise that an F3 advocate like myself showed up with a FNG. As expected we didn’t cover much ground but none the less everyone put in some work.
Warm Up: A quick mosey to circle up for SSH x 20, Burpees x 10, IW x 20, Merking x 15, Peter Parkers x 15.
The Workout:
Partner work with 1 person running around track and other performing Merkins (combined 300).
1 person bear crawling across football field and sprinting back and other performing Squats (combined 500).
Partners grabbed a rock/cinder block.
Partner work with 1 person running with friend over head while other partner did 2 burpees and chased. Flap jack until we went down and back twice.
Partner work with 1 person sprinting down and back and other performing tricep pushups (combined 300).
Ab work mixed in during the workout.
Moleskin:
Welcome FNG’s Garbage Plate and Fric. It’s always a privilege to lead this awesome group. Shout out to Goodfella for getting back to F3. There are still a few spots open for the SOB F3 Christmas party on 11/30 at PDS club house starting at 7pm with Hickory Tavern catering. $25 per person. Bottle Cap is collecting business and winter attire for church in the streets. Prayers for Johnny Utah’s wife that is struggling with back issues.
Conditions: 75F and Humid like the Amazon Jungle
19 Pax accepted change and posted to first Watchtower workout at the new location (Brooklyn Pizza – Wesley Chapel). The name Brooklyn is fitting for today as we remember the devastation of 9/11. If you have 10 minutes free today; watch this link https://youtu.be/MWKPjSirbcU
Warmup: None
The Thang:
Light Run, SSH, and Merkins
Burpee Suicides – (30 in total)
Partner Work – 100 jump ups and 200 decline merkins
Merkin Ladder (50 in total)
Bear Crawl With Merkins (50 in total)
Mixed in LBC and Heels To Heaven while waiting on the 6
Moleskin: Always appreciate the opportunity to lead. There are several members of the PAX that are steadily getting better, and some that choose to carry on conversations during the workout. We all have different goals? I was always told people lose their filter in old age, and recalculating was living proof of that this morning (Dude Is Mean). It’s no surprise that Half Back and Cha Ching lead the pack; they are like 22 years old with testosterone counts exceeding 1200 ng/dl. Blue Screen is a beast at 59 years old, always at the front. Please stay safe during Florence.
Announcements: None that I remember.
New Workout Monday’s Ignition @5:15am (Cuthbertson) – it’s geared towards running 4+ miles
9 brave men got out of bed with high expectation for a low to moderate amount of running.
Mosey to tennis courts and circle up:
SSH x 15, Burpee x 10, Merkin Ladder x 10, Imperial Walkers x 15, Squat x 20
Mosey to top of the hill:
Partner work – 150 merkins, 200 shoulder presses, hill runs and burpees mixed in.
I was trying to figure out what happened to all the cinder blocks and pallets; but quickly learned recalculating has been smashing them to pieces during workouts. Now we have no toys to play with, and I had to call an audible. Luckily I saw some some football sleds in the distance.
Hot lap around the track. This was way out of my comfort zone and possible the first time I have entered a track at my own will. On a side note; no one passed me.
Mosey to the football fields where the slacking bar was raised to an all-time high. We did 10 minutes worth of sled pushes in 2 groups. 1 group would push the sled and the other would perform 3 burpees and catch the sled. No burpees were done; but in defense of the group the sled was awful.
Mosey to bleacher and full length up and downs.
All in all the pax worked hard and really focused on the “modify if needed” part of my disclaimer. It was great to see everyone and mix a little F3 into my full-time shaker weight routine.
Last night brought everyone back to the early 90’s. You’re going to the MLB autograph day, and you plan on getting Jose Canseco’s signature but it could possible be Ozzie. Lucky for everyone at Commitment it was the Real Frack in attendance, and he was throwing around FNG’s like dollar bills at a bachelor party.
12 PAX bravely ignored the rain to see if Frack would actually show up to Q and/or bring a FNG. I was planning on doing my typical fat guy lifting routine; but had to alter it when Corporate aka Bratwurst aka Professional Runner was in attendance.
COP
SSH x 25
Merkin x 25
IW x 20
Squat x 20
Cherry Pickers x 0
Mosey to brick and pallet pile
Partner work with exercises and hill runs
Brick Merkins x 200
Pallet Presses x 200
Partner run with Pallet and burpees. Bottle cap killed this exercise, not sure how those tennis biceps held up so well.
11 up and downs on bleacher in which Dasher smoked the pack with Delta not far back from the lead.
Back with the Pallets
Pallet Tri Extension x 200
Stairway to 7 with hill, squat, and burpees.
Mosey back to start with some dips and air presses.
Moleskin
Welcome FNG Sriracha (Bryan Goux) who did an awesome job on his first workout. Finch was a beast all day. Fusebox is steadily getting stronger; must have been my constructive motivation. Great to have Deathcon out here; representing Northern HotLanta. Recalculating was pushing hard and would have burned 955 calories if his crapple watch did let me down with 5 minutes to go. Side note Bratwurst burned 47 calories.
Always an honor to lead this group. Thanks to Mad Dog for forcing me into it.
Announcements
Some awesome gents are helping shake and bake move into Millbridge. Posse in always helping others, and is the true meaning of what F3 is all about. Bottlecap is organizing a F3 booth at a lawson event. Prayers for Hollywood and his Dad.
THE STREAK HAS ENDED!!!!!