It was already hot and humid when YHC pulled into SVMS for Union County’s weekly #gear workout a/k/a #F3Overdrive. I noticed 3 cars, but only 1 #HIM when I got there which meant that Mind Crime was either late to meet Glass Joe & Double E for their extra credit pre-run, or really early for the baddest #gear workout in @F3UnionCO. Regardless of what happened prior to 05:30, when it was time to go, there was a total of 8 men looking to get #swole. YHC planned a no frills, meat & potatoes KB workout for them this AM. Here’s how it went down….
No FNG, but disclaimer given anyway
Circle up of COP
SSH X 20 IC
IW X 20 IC
grab a KB
LSS with KB X 5 hold at bottom for lower back stretch
Thunderstuck (start the music – AC/DC’s Thunderstruck – SSH until you hear “Thunder”. 1 burpee for every time you hear it. SSH in between) – based on the mumble chatter, this was a real crowd pleaser .
The Main Event
All exercises are OYO
Focus on proper form to avoid injury (you’ve been disclaimed)
Round 1
KB swings X 15 each arm
Romanian DL X 10 each leg
Clean & Press X 10 each arm
Flutter Press X 20
Mosey around the ring of steel to recover then Reapeato 2 more times
Round 2
Goblet Squat X 20
High Pull X 10 each arm
KB Windmill X 10 each arm
Plank Pull Thru X 10 using KB
Mosey around the ring of steel to recover then Reapeato 1 more time
KB Burpees X 5 OYO
KB curl X 10 & go immediately into KB tricep press X 10. Don’t put KB down. Go directly to KB curl X 8 & KB tricep X 8. Repeat stepping down by 2.
Mary
LBC with Bell X 20 IC
Dollly X 10 IC
Announcements:
Glass Joe, Double E & Lamont will be in Monroe on Saturday. Late Show expected to bring FNG. Pre-run available
Transporter takes the lead at Outland on Saturday
F3Union Co is sponsoring Speed for Need at the Susan G. Koman Race for the Cure in October. Watch social media for details
Moleskin
Definitely a sweat fest out there this AM. It was good to see so many men beat the fartsack and finish the week strong. Hair Band returned from a week at the beach. Although he was only DR for 6 days, there was some definite mumble chatter about him taking so much time off. It was good to see Edison in the ring this morning. Dude was definitely putting in a solid effort this morning. Maybe next time, he’ll actually join the circle…… Hoffa gets a bad rap for being angry all of the time. Not so sure about that, but one thing I do know is that he’s consistent. He’s at every UC workout I attend, and that definitely gets him R-E-S-P-E-C-T. Lamont quietly goes about his work. It’s paying off. In fact, he showed us today by wearing a sleeveless shirt to show off the guns. Where do I get tickets to that show?
From the looks of it, I think everyone got their money’s worth today. Lots of sweat left on the ground this AM because of the effort, not the humidity. It’s an honor and a pleasure to be part of such a committed group of men.
Thanks to Hair Band & Glass Joe for the opportunity to lead this morning’s workout.
Commissioning – The Count – Arkansas
14 gathered to wish The Count well as he and family venture back to Arkansas to assist other family. We will greatly miss The Count, but know we will have an AO in Arkansas once he gets it established. Bullwinkle chose to start his Birthday (34) out the right way by celebrating with brothers at a workout.
The Thang:
Disclaimer
Warm-up run around the parking lot
Stretches – Calf, thigh, mosey to the bus lot with butt kickers, high knees
COP with instruction on correct exercise technique
15 SSH
15 IW
15? Hillbilly (I lost count, or actually never really found it)
15 Squats (no knees past the toes, butts go back and down)
10 Merkins (back straight)
10 CDD (back bowed up, don’t hit your head)
Stretch – Center, right, left, crossover left, crossover right
Brick pommel horse – 3 laps
20 Step-ups-each leg
10 Derkins
15 Dips
Mosey to the triangle track and karaoke around one lap, 1st half going left, 2nd half going right
Mosey to the LS parking lot
Starfish:
20 Squats in the middle, 25 Merkins, 20-4count Flutter, 25 LBCs, 20 CDDs
Pinball to the practice football field
QB for the day with 5 Burpees when someone drops the ball. (pretty sure Hair Band threw an un-catchable pass on purpose)
Mosey to the Soccer practice field for the Service Project
Pick up trash – prize for largest amount collected
Mosey to the hill below the oval track
25 LBCs, walk backwards up the hill, run a lap. (Oops, time running short so axed the next two rounds)
Mosey to the basketball court
Lay-up, right side shot, left side shot, free throw, pick up trash and deposit in the proper container on the way back to the MS lot.
15 Dolly
15 American Twist
10 Jump Squats
COT
Moleskin:
Really glad the group can count better the Q can. Karaoke proves who is coordinated and who is not. Team looked a little sluggish on the football field, but the practice season is early. There probably was one, but I did not see a single shot go through either of the 4 baskets. Guess we could try soccer next time. Stacks and Shoeless Joe Johnson earned $5 prizes for teaching the dads how to pick-up trash! Thanks to Glass Joe for heartfelt prayer of blessing for The Count. We are going to miss him, and his bandana.
Announcements
If we are lucky, we may see The Count at Thrive Tuesday. Thanks to Bernanke for bringing out Delmar! Mudgear is accepting a redo on UC shirts. See details on F3UC FB page. 7/15 is the last day of BBs on the F3site. See new instructions on the FB page. The Count asks for prayer for the Bruckner family after July 1st car wreck. 7 year old Riley still in the hospital and loss of her 7 year old cousin Lilia. Grandfather and 1 year old cousin are ok, considering.
Few AO’s present a more intimidating opportunity to Q than Gumby. To keep the mumble chatter to a minimum, you need a solid devotional, a tough weinke, and a strong playlist. YHC was shooting for 2/3 this AM when 13 studs showed for A51’s original stretching and broga workout. The disclaimer was given and today’s devotion was from Philippians 2:3-4, where Paul reminds us to not focus on ourselves, but to recognize and honor the gifts of others.
The Thang
An instrumental version of Pink Floyd’s Dark Side of the Moon set the musical stage for the following:
Start in Corpse Pose. Focus on breathing and the alignment the body. Draw feet in to butt and lift into bridge. Hold for 3 breaths. Repeat 5 times.
Time to warm up the body. Roll over to table top for 5X Cat/Cow stretches. Bird Dog (knee to elbow) X 5 & press up into plank. From plank position, push back into Downward Dog. Repeat Plank/DD routine 3X & finish in plank position.
From Plank, draw R knee to R armpit. Return to Plank. Draw R knee to center. Return to Plank. Draw R knee to L armpit. Return to Plank. Repeat on Left side. Downward Dog to Plank.
Side Plank R & L – Hold for 5 breaths each side. Back to neutral Plank. Walk feet to hands at front of mat. Forward fold & rise to Mountain Pose.
From Mountain Pose, step back into Warrior 1. Hands to prayer center. Focus on keeping hips & knee square. Twist R. Twist L. Repeat for other side.
Down Dog to Mountain Pose. Warrior 1 –> Warrior 2 –> Triangle Pose. Repeat for other side
Sun Salutation X3
Chair pose X 3. Chair pose with hands to prayer center. Twist R. Twist L
Tree Pose R. Tree Pose L.
Warrior 1. Warrior 2. Stretch hand over head to wall. Repeat for other side.
Runners Stretch –> Quad stretch –> Pigeon. Repeat each side
Sweep legs right. Twist Left. Repeat other side.
Child’s Pose center. Walk hands right. Walk hands left.
Corpse Pose. Revisit devotional. Time is up.
Moleskin
Solid effort by all this AM. Lots of grunts & groans (but no complaints about the music). Sweat was pouring. Note to Swiss Miss – it’s practically Summer. Turn on the A/C! Lots of guys out for a pre-run this AM. Probably should start advertising it as a standard part of Gumby. New site FNG, Regerts, (he was a net new FNG yesterday) and he EH’d his buddy today. Yep, you read that right – the FNG brought a FNG. #GettinItDone Regerts owns Divine Arts, a tatoo shop in Matthews, so obviously he was named Regerts (think Milky Way commercial). His FNG also works there and does body piercings. With that amount of intel, it didn’t take High Tide long to associate that with the place in the mall that does ear piercings. He’s now named Claire. Solid take out by the FNG. Yep, the FNG took us out.
The playlist included instrumental versions of Pink Floyd hits: Hey You, Money, Mother, Any Colour You Like, Breathe, and Us & Them.
Thanks for the opportunity to lead.
Announcements
A51 Hi-Vis shirt order is open. Closes next week. Get yours now
Meathead tomorrow
The Saturday of a holiday weekend left me wondering about numbers, but YHC planned a solid beatdown regardless of how many resisted the fartsack. To honor those who gave their all for our country, a modified version of The Murph was planned. I arrived at the AO 30 min early to scope out mileage options. I normally don’t plant the shovel flag that early, but decided to this AM. Good thing I did, because it kept site FNG, High Tide, from riding all around the Sun Valley school campus. #lessonlearned. At 06:55, it was YHC, High Tide, eHarmony, and with 2 minutes to spare, The Count rolled in. The disclaimer was given and we were off…
Run .5 miles to SV Elementary School & circle up for COP. YHC made the comment that any late comers would never find us down at the Elem School……
SSH X 20 IC
IW X 20 IC
LSS X 20 IC
Merkin X 10 IC
We gathered at the playground to perform a modified version of The Murph – 10 pull ups, 20 Merkins, 30 squats, run a lap. Rinse & repeat OYO for 10 rounds or until time is called. At some point duing the first round, Shake & Bake appeared and then Bullwinkle emerged. Everyone completed somewhere between 7-10 rounds before time was called, and we had to head back to the Middle School parking lot. To get there, we did an Indian Run to the entrance, shuffle left to next entrance, Right turn on gravel road & shuffle right to the storage shed. The right shuffle was a little longer than the left (the PAX let me know), so we evened things up with another shuffle left to the stairs. Calf raises on the stairs – toes straight X 25, toes out X 25, toes in X 25 then slow mosey back to the cars for 4 MOM.
4 MOM
LBC X 20 IC
Flultter X 20 IC
Pretzel Crunch X 10 IC each side
Upon completion of the hour, we discussed that The Murph was in honor of a unique traditional workout that was named after Lt Michael P. Murphy who was killed in action on June 28, 2005 but that it honored all who gave the ultimate sacrifice for our great country. After COT we played Taps to show our respect.
The Moleskin
Sweat was pouring, music was blasting, and the gang who showed this AM really gave it their all this AM. We had a couple of casual observers throughout our beat down. A couple of ladies were on the school yard exercising their Labrador Retrievers by playing fetch. Somehow, High Tide even ran a lap with one. Not sure how that happened, but I looked up and he was running around the track holding the dog’s leash? #whorescuedwho When we finished our campus tour and returned to the middle school parking lot, the principal and 2 other men were sitting on the benches. We ignored them and did our Mary. The coolest thing happened when we played Taps, they all stood and saluted the flag for the duration of the song.
Announcements
Lots of 5K events on Monday
Union County Convergence next Saturday, June 3
F3 Dads starts Saturday, June 3
It’s always an honor and a privilege to lead. Thanks for the opportunity
A late audible was called on the #F3Overdrive schedule and after running through a list of possible #Kotters to Q, YHC answered the call but left 11 unsuspecting PAX wondering who, or better what, they were in for on a steamy Friday morning at Sun Valley Middle.
After an unorthodox HairBand half mile, we circled up for the disclaimer and COT.
SSH X 20 IC
IW X 15 IC
LSS X 15 IC
Windmill X 10 IC
Merkin X 10 IC
The Thang
Partner up
P1 performs called exercise at curb while P2 runs to top of hill & performs called exercise. P2 returns, the flap jack.
P1 – 1-arm KB swings. P2 – Jump Squats X 10
Switch arms & flap jack
P1 – KB cleans. P2 – Side Lunge X 10 (each leg)
Switch arms & flap jack
P1 – KB snatch. P2 – Low Slow Squats X 20
Switch arms & flap jack
P1 – Goblet Squat. P2 – Merkins X 20
Flap jack & Repeato
P1 – Reverse Lunge w/ pass thru. P2 – CDD X 20
Flap jack
P1 – Single arm KB swings. P2 – CTD X 20
Flap jack
P1 – Flutter Press. P2 – Monkey Humpers X 20
Flap jack
Circle up for 2 Minutes of Mary
LBC IC X 20
Pretzel Crunch IC X 10 each side
The Moleskin
HB and I decided not to pre-tweet the Q for today’s workout with the expectation that the PAX would be curious enough to post and find out first-hand who was delivering the beat down. Curiosity got the better of 10 of them, and they all put in a solid effort this AM. The amount of sweat dripping on the ground was the side effect of their hard work rather than the humidity. Next time I decide to use Pandora’s Heavy Metal Workout playlist for a workout, I’ll be sure to add to the disclaimer that “music playlist and lyrics are from Pandora and not the necessarily the preference of the Q or F3” because some of the music was only recognized by Hair Band and some of the lyrics were not family friendly. The highlight of the morning came when Monkey Humpers were called. There was some mumble chatter about doing them by the road *in the daylight*, so YHC decided that if your MH was good enough to get a honk by a passing motorist, you could knock 10 off of the reps. #carrot Sadly, no honks
It was an honor to lead such a strong group and good to see some familiar faces and one new one putting in the work this morning.
Announcements
F3 UnionCo shirt order is coming to a close. Order yours today!
Shep has an upcoming OCR and is looking for PAX to join him
Next Friday, Byron will lead a KB clinic
Overdrive and Outland are OPEN for business next weekend. Great chance to EH a FNG
Conviction (new UC moderate AO) opens 5/31. Site Q’s are Bullwinkle, Jabberwokky & Playoffs
Posted on behalf of Bernanke
Thanks for letting me lead you knuckleheads this morning.
After a counter clockwise warmup run and a quick COP it was off to the bus’s for a little whine and cheese with Smoking leading a killer pace.
Next we lined up near the cafeteria for the start of the beatdown. Three rounds of the following:
– 20 step-ups
– 20 merkins
– 15 supine pull-ups
– 20 LBC’s
TClaps to Horsehead for providing the great music. #guitars&cadillacs #hillbillymusic
Next we moseyed to the bank close to the tennis courts and picked a partner:
– partner one did merkins while partner two ran the hill for 5 bomb jacks. Once the team hit 100 merkins you planked.
– repeato and changing to LSS at the bottom and 10 LBC’s at the top. Stopped once the team completed 100 squats.
Next it was Punt, Pass & Kick:
– one person calls an exercise then punts, passes or kicks the football. Once the ball lands I call the method of transportation: run, lung walk or bear crawl. A couple of strong arms and nice punts!!
Next up… and Indian Run that includes the back PAX runner sprinting the pig skin to the front, then each member of the PAX passes it back to the next runner. 5 burpies for the PAX if the ball drops or if Bullwinkle doesn’t follow instructions.
Next: 20 calf raises and one leg deadlifts… 10 each leg and repeato.
MARY was interrupted by a 2.0 who blasted the Q with some sort of built up Cinco De Mayo bean gas that will go down as a legendary moment in F3UC history… but not in a good way.
Great work men… have a great weekend!!
It’s been several weeks since my last Q at Overdrive and several days since my last post (more on that later), so I was looking forward to UC’s toughest 0.0 workout to break the streak. There’s been lots of chatter on social media about the size of KBs being used at gear workouts lately and the workout I had planned gave all 12 PAX the opportunity to experiment with a heavier bell. #badidea. I wish I could take credit for such a creative beat down, but Orange Whip was the originator. I made a few minor adjustments and unveiled the station work on Friday morning.
Disclaimer & COP
SSH X 20 IC
IW X 20 IC
10 Burpees OYO because Glass Joe & Espresso were late
The Thang
I set up 4 stations with 4 exercises per station. The PAX were divided into 4 team of 3 and each team picked a station.
Station 1
20 Shoulder Presses
25 2-handed curls
30 lawn mowers ( 15 each arm)
Burn out – 2 handed swings (until station 4 returns)
Station 2
20 Russian Twists
25 Flutter Presses
30 LBCs with bell
Burn out – alternating Cleans (until Station 4 retuns)
Station 3
20 snatches (10 each arm)
25 Goblet squats
30 tricep extensions
Burn out – Dead Lifts (until Station 4 returns)
Station 4 – timer and we rotated to the next station once they returned.
Round 1 – Waiter Carry to curb at far end of parking lot. Switch arms & return
Round 2 – Rack carry to curb at far end of parking lot. Switch arms & return
Round 3 – Goblet Shuffle to curb at far end of parking lot. Switch arms & return
We just finished 3 rounds for each group.
Moleskin
When the PAX saw my name on the SignUp Genius, I’m sure they thought the firehose would be making an appearance. While the hose is always a crowd pleaser, Orange Whip’s Meathead workout from a few weeks earlier gave me a better idea. #imitationisflattery There was discussion between several PAX that he UC guys were getting too comfortable with the sizes of the KBs and needed to up the weights. TClaps to Bernanke for using 45 for 1/2 of the rounds. The rest of you guys need to leave the M’s KBs at home, put on your big boy pants and use heavier weights. But enough about that. The KB work today was evident that a KB clinic is needed. #focusonform so that no one gets injured. I’ll work on that and you guys work on using properly sized weights. It also provided good commentary but many of the remarks were practically inaudible by YHC so I just assume they were worthy of sharing at @heardatF3 by the amount of giggles they garnered by the PAX. Did I mention Glass Joe & Espresso showed up late? Out.
Announcements
All UC AOs will be open Saturday to receive FNGs thanks to the recent publicity by The Today Show. UC AOs have a FNG contest. Location with most FNGs will host next convergence. Losing sites have to do burpees
Thanks to Jabberwocky for taking us out.
Daylight Saving Time and sub-freezing temps kept the numbers low, but the 10 that decided to forego the fartsack and make it to The Matrix today were treated with the F3 version of March Madness. 05:30 rang. No FNGs present, and a Reader’s Digest version of the disclaimer was was declared and we were off.
Warm up lap around the lower lot, back up to the main entrance, down McKee Rd to the bun entrance. Circle up for COP
SSH X 20 IC
IW X 20 IC
Mtn Climber X 20 IC
Merkin X 10 IC
Mosey to the playground for The Main Event
The Main Event
Perform all exercises on the weinke OYO
100 LBC
1 Burpee
90 Squats
2 Burpees
80 Dips
3 Burpees
70 Merkins
4 Burpees
60 Mary Catherines
5 Burpees
Run 1 lap around far island
50 American Hammer
6 Burpees
40 CDD
7 Burpees
30 Jump Squats
8 Burpees
20 Pull Ups
9 Burpees
10 Toes to Bar
10 Burpees
Mary OYO until Six catches up
Wall Sits with Air Presses X 25
Wall Sits – Right Leg out for 10 count – flap jack & repeat for Left Leg
Wall Sits with Air Presses X 25
Lunge Walk to Parking Lot
Mary
Moleskin
Pop Tart made the announcement last Monday that YHC was on Q today, so I made it my mission to give the PAX something to remember. It didn’t take long before a weinke took shape and the focus was on Monday, 3/13, to deliver. The warm up lap was a little longer than usual in order for everyone to get the blood flowing. I honestly thought the weinke would provide 35 +/- minutes of solid work but most of the PAX proved me wrong this AM. Solid work was put in by everyone and the weinke was blasted through in approx 30 min. The wall sits and lunge walk were last minute audibles performed by almost everyone, right Pop Tart? When the clock struck 06:15, we had done 550 reps of various (non-burpee) exercises and 55 burpees. Not bad for 45 minutes worth of work.
As always, it was an honor to lead a group or men I’ve admired since the day I first met them. I hope today’s workout made them work hard and left them sore.
Thanks to Smokey for taking us out in prayer.
Announcements:
Haggis is rebuilding/repairing the stone wall at the “white church on Providence Rd” this Saturday. Stop by anytime after 8 to lend a helping hand. Check the website for additional details.
Gumby continues to thrive as a AO because its your atypical F3 workout, but in typical F3 fashion, it provides a solid beat down. Today’s broga workout saw 13 hard core PAX that have become regulars appear out of the gloom for their weekly active recovery/stretching activity.
Disclaimer was given. Devotion was read.
The Thang
sit cross-legged on your mat (kids call this criss-cross apple sauce) #politicallycorrect and perform the following exercises
Time
The Moleskin
TClaps to Swiss Miss for bailing me out of a jam and providing a solid substi-Q performance last week. His flexibility (pun intended) allowed me the opportunity to Q today. Today’s Gumby episode was more deep stretching than yoga. From the sounds of all of the grunts & groans, it sounded like everyone got the deep stretch they needed to work out the kinks all of the lifting, running, pushing and pulling cause. The Bluetooth connection to the speaker apparently led to issues recording the Name-O-Rama & announcements, so I apologize in advance if I missed anyone or misrepresented anything.
Today’s devotional was from Hebrews 10:24-25. It reminded us of the importance of community (to get together on a regular basis) and how important it is to encourage one another on a regular basis. This is what allows our faith to flourish.
Announcements:
New Wednesday lunchtime 3rd F at 1900 Mexican Restaurant – Uptown – Hosted by Witch Doctor
New Wednesday(?) breakfast 3rd F at Chick-Fil-a – Blakeney a/k/a The Maul AO – Hosted by ???
New Thursday(?) breakfast 3rd F somewhere hosted by someone. Check the weekly email to confirm the above
Thanks to Lois for the solid takeout
It was cold and it was dark but the PAX showed up anyway for a solid gear workout at Overdrive. A last minute audible was needed because the PAX outnumbered the pre-planned pain stations, but we were quickly able to accommodate everyone who was looking to get pumped on Friday morning. #swole
Here’s how it went down…..
Disclaimer
Hair Band half mile & circle up for COP
SSH X 25 IC
IW X 20 IC
Windmill X 10 IC
Low Slow Squat X 20 IC
Merkin X 10 IC
Mosey to the pain stations
The Thang
Each PAX chose 1 of 12 predetermined pain stations and performed that exercise until station #1 completed (Timer)
Station 1: Fire Hose pull 40 yds out & 40 yds back (timer)
Station 2: O/H press with 45# plate
Station 3: SSH
Station 4: Jump Rope
Station 5: Goblet Squat
Station 6: Merkins
Station 7: LBC
Station 8: 2 Handed KB Swings
Station 9: Carolina Tri Docks
Station 10: Slam Ball
Station 11: Flutter Press
Plank at your station approx 60 seconds until 6:15
The Moleskin
It was great to see so many vehicles roll into SVMS Friday morning, and when it was time to launch, the number of PAX outnumbered the pain stations. The UC PAX quickly adapted to the additional station, and got to work. YHC was having playlist challenges and threw off the numbers in the rotation when I jumped the line. Fortunately (or unfortunately) for YHC, the numbers evened out again when Hair Band had to bolt and things settled in again. It was a solid effort by all who attended, and i hope everyone got what they were looking for Friday.
Thanks to Hair Band and Glass Joe for the opportunity to lead.
Thanks to The Count for the take out.
Announcements
Sign up to Q all Eastern F3UC workouts (Thrive, Monroe, Overdrive, Outland)