Upon arrival, solicit Gus’ assistance in decorating the scene with CMU’s from his vehicle; readied and set them up for the looming beatdown
The scene: mid 50’s, humid from rainy overnight weather; would have to defer to Gus the resident environmental & weather scientist for a better explanation
Welcome/Disclaimer issued
Don’t remember much of the warm-up:
Warm-up lap with Angus, Gus and YHC for any late-commits (notably, Burner)..
– SSH x 12 IC
– IW x 12 IC
– Hillbillies x 12 IC
– Slow Tempo Merkins x 12 IC
– Squats x 10 OYO
– OH Press x 12 OYO
With CMU’s:
*All PAX perform following exercises while PAX 1 completes the Burpee Broadjump X7 out and back
PAX 2: Overhead press with coupon AMRAP
PAX 3: Squat with coupon AMRAP
PAX 4: Flutter kicks AMRAP
* Upon completion: P2 moves to BBJ, P3 to OH Press, P4 to Squat and P1 to Flutter kicks; rotate until finished with all stations
Indian Run around Mt Madoriyama and the Agrokrag
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW) – some mumble chatter during this – Gus dropped a gem on us asking the pax if any of us knew how to get better at doing BTTW’s… Answer – do more BTTW’s, duh!!!! – Good on ya sir!
– 10 bench pull-ups
– 15 bench dips
rinse & repeat x 3
Bearcrawl merkins (11’s)
Feet on curb do 11 merkins
bear crawl 15 yards and do 10 merkins
bear crawl back for 9 merkins …. crawling back and forth until the merkins have run out
Audible to Gus for #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
– 20 Moroccan Night Clubs
Mary:
10 x Bay City Scissors (IC – 8 count)
Jackknifes
Rosalita’s
American Hammer
Hollywood
COT
Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017
On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick
Billboard will be on Q. Other AO’s here will be closed. Please post at #Warthog
If you are visiting in the area, please join us as we HONOR and REMEMBER our Brother
William James Pedersen
Myrtle Beach, SC
William James Pedersen, age 34, passed away, Tuesday, February 22, 2017 at Grand Strand Regional Medical Center.
William was born in Myrtle Beach, a son of the late James Pedersen and Sharon Fuller Fletcher. William was a US Army Combat Veteran and a small Business Owner. He will be truly loved and missed by all.
Surviving are his wife: Melissa Pedersen; two sons: Christian Pedersen and Luke Pedersen; brother: Rusty Pedersen and a number of nieces and nephews.
A memorial service will be held at a later date.
McMillan-Small Funeral Home is in charge of arrangements.
An online guest book is available at www.msfh.net
Date: Saturday March 4, 2017
Time: 0700
Where: #Warthog – Market Commons, Myrtle Beach
Get Gross
Conditions
60 Degrees, Dry, and Perfectly Acceptable
Welcome and Disclaimer
The Thang
Four Pax take a capri lap and wait to see if Gus is going to show up.
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
GROSS
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross. Done for the first time by Barry Manolow and YHC to highlight the exercises we hate the most – all in one workout. Breeds fantastic mumble chatter.
Round 1
Diamond Merkin, Squat, LBC, Run to the top of the hill
Round 2
Merkin, Jump Squat, American Hammer, Run to the top of the hill
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run to the top of the hill
Round 4
Archer Merkin, Jump Lunges, LBC, Run to the top of the hill
5 Burpees just for fun
Aborama
Countorama
Nameorama
Welcome to FNG Rob Davis aka “Walker”
BOM
Angus Out
Round Robin
The Scene: Thick overcast, mid-40’s and a light drizzle fo shizzle
Dynamic Stretch Routine and then quick lap around the parking lot, as Burner anticipated a few possible stragglers; no dice…
Warmup: 15 SSH (IC), 15 IW (IC), 15 High Knees (IC), 15 Wide Knees (IC), 10 Good Morning Abby with Squat Jump, 15 BAC (Fwd/Bkwd; IC), 15 Moroccan Nite Club
3 Rounds of exercise packs are each completed twice for 6 total
Round 1 & Round 2:
* Squat Jump x 10 OYO
– Merkins AMRAP (60 Seconds)
– Lunge AMRAP (60 Seconds)
– Jack Knife AMRAP (60 Seconds)
– SSH AMRAP (60 Seconds)
Mosey to tennis courts
Round 3 & Round 4:
* Split Squat Jump x 10 OYO
– Merkin with Arm Raise AMRAP (60 Seconds)
– Side Lunge AMRAP (60 Seconds)
– Hillbillies AMRAP (60 Seconds)
– High Knees AMRAP (60 Seconds)
Mosey back to shovel flag and circle-up under pavillion as the rain started to commence ever so slightly.
Round 5 & Round 6:
* Tuck Jump x 10 OYO
– Spider Man Merkin AMRAP (60 Seconds)
– Rotational Lunge AMRAP (60 Seconds)
– Standing Leg Raise AMRAP (60 Seconds)
– Burpees AMRAP (30 Seconds)
Finished with Squats for remaining one minute
– Count-o-rama
– Name-o-rama
COT – Discussion about friendships and Gus’ random act of kindness earlier this week to help me out; perfectly illustrating what F2 really means. I’m ever so grateful for this group and for the impact that F3 has had on me. I can’t wait to be in Gus’ shoes for someone else to cement the purpose of devoting our time and effort in becoming and developing HIM’s
BOM
Thursday Morning Lights
Conditions: Cold in the Hill City – 36°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Little mosey with only 3 PAX (Burner was waiting for us when we returned to the Love Shack), SSH, Baby arm circles, upper back stretch, chest stretch
THE THANG
Nothing complicated today: Elevens w/ CMU coupons executed between distant light posts
10 CMU squats / 1 CMU burpee (overhead press instead of jump)
9 / 2
8 / 3
7 / 4
6 / 5
5 / 6
4 / 7
3 / 8
2 / 9
1 / 10
COT
YHC was worn out but energized by his Brothers.
BOM
Guidance & wisdom needed for decisions
MOLESKIN
Without any creative juices flowing, YHC decided to plan a slog fest without using any of the hills at AO Hill City. The PAX were up to the challenge and completed the task at 6:15 on the dot.
Bearmuda Triangle
Conditions
33 Degrees and wet ground
Welcome and Disclaimer
The Thang
Two Pax mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Bearmuda Triangle
Three markers – 20 – 30 yards apart in the shape of a triangle. PAX bear crawls to first marker and performs 5 burpees then bear crawls to second marker and performs another 5 burpees then bear crawl to third marker and do 5 burpees. Repeat for every exercise.
– Burpee x 5
– Squat x 10
– Merkin x 15
Mosey to Mt. Midoriyama
Lunges up the hill sprint down to the bottom perform 5 Jump Squats, repeat 5 times.
Aborama
Countorama
Nameorama
Prosciutto shared the concept of “The Nonzero day”
Read Here:
https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
BOM
Angus Out
Beastie Boys
Conditions
50 Degrees and Overcast
Welcome and Disclaimer
The Thang
Four pax make their way down the river bank
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
The PAX reached ultimate zen as the sun rose.
Now the real COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Great Warm up from YHC. The PAX were groaning.
Mosey to the boat ramp, we took the long way and picked up a few PAX late to the game. Welcome FNG Ravi.
Restated the Disclaimer on the run back to the boat ramp.
The Beast
The Beast is a Charlotte invention predicated on 6 exercises repeated 6 times between sprints which divide the length of a field into thirds (ie, 6 sprints). Then, this series is repeated 6 times as the exercise is changed out. Hence the 666 set and the name of #TheBeast.
eg, sprint 30 yards, 6 squats, sprint another 30 yards, 6 squats, sprint a third 30 yards, 6 squats, turn around and sprint back 30 yards, 6 squats, 30 yards, 6 squats, sprint to the starting line, six squats… and you’re done… with that rep
– Squat
– LBCs
– Merkins
– Lunges
– Plank Jacks
– Burpee (the traditional closer is always a #CrowdPleaser)
YHC turned the Q over to Gus
Mini-Dora 1-2-3
Sit ups x 50
Squats x 100
Big Boy Sit Ups x 150
Mosey to the Gazebo
6 Minutes of Mary
Countorama
Nameorama
Welcome to FNG Ravi AKA ChuckE
BOM
Angus Out
Preblast: Rebooting The F3 Super Bowl – The Mud Run
F3 is gearing up for the next installment of our annual Super Bowl, the Ultimate Mud Run. We aren’t just doing another Mud Run this year. The men of F3 Summerville are rebooting the whole dang thing.
After many successful events put on by the Columbia regions of F3, Ken Doll wrote “you may have noticed a steady drop in attendance over the past few Mud Run events. In addition, the enthusiasm for our Super Bowl has waned.”
It’s true. Very true. So we’re starting over and giving you a reason to come back out and fellowship with over 500 of your brothers from every F3 region.
Some things will remain the same. We’ll have a big tent. We’ll have a beer boat. But you’re going to see a lot of changes.
For starters – only one Mud Run in 2017. It will be the Spring one held on May 20th. And it’s going to be epic. Bet on it!
Best of all – more competition and more partying!
You’ll see:
1. A longer after party.
2. A new tailgating row (Second F Village if anyone asks) with tents from every region.
3. More competition before, during and after the run. Think awards for a Respect crew, Rucking crew, F3 Olympics and much more. We’ll announce all that soon.
4. A more competitive starting order.
5. A competition to see who can chug more beers than Team Unicorn Slaughterhouse Death Match – certainly going to happen, maybe, probably not.
What: 2017 Mud Run – The Super Bowl of F3
When: Saturday, May 20th | 0700
Cost: $60 per person
How: Click here – http://f3summerville.com/mud-run-spring-2017/
(after signing up here you will be sent to a page with the PayPal link for payment)
IMPORTANT: You will sign up for the Mud Run individually. Your Region Nantan will appoint Region Mud Run Q. You should report your team name and members to your Region Mud Run Q. Additional information will be sent to your Region Nantan and Mud Run Q later.
UPDATE 1 | May 8, 2017
- We currently have about 325 F3 men doing the race.
- Sign-up ASAP. YES, you can still sign up today. http://f3summerville.com/mud-run-spring-2017/
- Donate to the Hidden Wounds foundation at the below link. This is a worthy cause and we will be presenting them a check at the race site. https://facebook.com/donations-f3-summerville-causes/
- Form your team and let the Mud Run Q for your AO know who is on it and the team name prior to 10 May. If this is not done by 10 May, you will be placed on a team of our choosing. Don’t assume just because you put it in some hidden thread or mentioned it over a beverage two months ago that he has your team info. POC for this is Banjo cupoe13@gmail.com
- If you “think” your team is a competitive team and worthy of being placed at the front of the pack with other studs, contact the Mud Run Q for your AO prior to 10 May as well.
- Contact the Mud Run Q for your AO prior to 10 May and sign-up for F3 Village games. POC for this is Goose r.w.martier@gmail.com
- Team Captains print and sign the race waiver which can be found at the below site. Each team must have a waiver signed by all team members with them upon checking in for the race. http://www.ultimatechallengemudrun.org/
DAY OF EVENT TIMELINE:
- 0730 gates open for the masses.
- 0815 BOM
- 0830 Race starts
- 0852 First F3 team steps off
- F3 games will go at approximately 1130 or as determined by Goose.
- Food and beverage vendors will be on site. Please support the vendors that support the race.
- ENDEX is TBD, expect late afternoon/early evening.
- If you plan to drink, plan NOW for a Designated Driver.
Stop! “Ham”mer Time
Warmup
SSH, BAC for Babe Ruth’s bday (2/6/1895), Mountain Climbers, and Squats, all 20x IC.
Each PAX grab a coupon and mosey to the unforgiving hill
5x up and down – 5 clap merkins at the bottom
– Curls with coupon x 20
– Bent over rows with coupon x 20
– Squats with coupon x 20
Repeat the hill routine with clap merkins at bottom
back to coupon:
– Lion kings x 20
– Curls x 20
– Straight arm lift over head x 10
Circle up, hold Coupons out from our chest or does 45 degree press-ups while one PAX runs Mt Midoriyama – around the track to the top and then straight down.
Mosey down to the swamp
– Step-ups x 10/leg
– Box jumps x 15 to the top of the steps
– Lunge x 15/leg
– Squats x 15
– Calf-raises x 20
Mosey to pavillion for ab-o-rama
– Dying cockroach x 20 IC
– LBC x 20 IC
– V-sits x ??
– Hollywood Poses x 10 IC
– Count-o-rama
– Name-o-rama
BOM
Angus’ M, Gus’ travel, Double Deuce’s daughter
F3 Trip: Israel, May 2018
I BELIEVE yet I’ve never BEEN. I’ve never walked where Jesus walked and I’ve never seen the land that Jesus saw.
That’s gotta change.
Have you been? Don’t we have to go at least once? If you’ve been once…why not twice? If you’re like me you’re a Christian and have been for decades. Yet I’ve never set foot on the same soil that Jesus walked on when he was here on earth. I don’t know about you but that is an itch I have to scratch. Have to. Call it the pilgrimage of a lifetime – because that is exactly what it is.
Turns out there’s a F3 brother in Hickory, Walk-On (David Wachter), who leads trips to Israel on a regular basis. He’s nearly completed his seminary education and has a thing for taking groups to Israel. A former college quarterback, Walk-On is on his self-described “third vocation” after spending much of his twenties, thirties and forties as an engineer and then financial planner. He’s long had a call to seminary and is fulfilling that call now at 46 while maintaining his financial planning business.
Like a lot of people who do this regularly he’s “got a guy” on the ground in Israel, his name is Boaz (naturally), to help coordinate that side of the pond and then grab him and his groups when they get off the plane in Tel Aviv. So what had happen wuz…I was talking with my father, Abraham (this is all a bit too cliché perhaps?) and mentioned not for the first time that I really want to go to Israel and he put me in touch with Walk-On. This was all pre-ordained (yep, I’m a Presbyterian) because Walk-On is leaving in May to take a group and wants to do another trip in May 2018. His trip this May is a run of the mill, on the path, touristy trip but Walk-On really loves the other kind of trip. The other kind of trip is a bit, shall we say, harder. Walk-On likes leading an “intense trip” for 30 people OFF the beaten path. We will still stay in hotels every night so, no, this is not a camping trip or a no shower mission trip but what this sounds like to me is a PERFECT F3 trip. Don’t just go look at the mountain, climb it. Don’t just go look at the desert, hike across it just like Jesus and his disciples did. The trip will of course include all of the Israel “must sees” like Masada, Qumran, Jericho, Galilee and the Golan Heights, Tel Dan, Jerusalem, Mt. Arbel, Mt. Tabor, Mt. Carmel, Garden of Gethsemane and the Garden Tomb but with a different, off the beaten path, approach. Check out a sample itinerary here: http://www.insightsintravel.com/utica-israel-trip-2017.html and a video promoting that trip here https://www.youtube.com/watch?v=M0zk-6kOSpU.
So, how does all of this work? Walk-On’s wife, Noelle, has a travel agency in Hickory (http://www.insightsintravel.com/) and she does all of the nitty-gritty planning and coordinating work with flights, hotels, meals, etc. We will fly out of Charlotte together (centrally located for most of F3, “New Jerusalem” as Dredd calls it for some reason). The ideal trip size is 20-30. Walk-On likes to travel Israel with a group about the size of Jesus’ group (naturally right?). If we have more than 30 that are ready to HC then we’ll coordinate a second trip.
Who: F3 men and their wives (from anywhere, this is not region-specific, put the F on your chest and come on). My approach is that I really want to walk where Jesus walked and see what Jesus saw and I want all of that for my wife also. We are capping the trip at the first 30 total people to HC and then will form a waiting list in the event something comes up (30 total people, not 30 couples). If we have enough for two trips then we’ll plan a second one around the same time. We can take singles as well but if there is not another single to bunk up with then there is a “single supplement” to be paid on top of the trip price (more on that below).
When: The dates are not 100% set in stone but we’re looking at May 18-30, 2018. If we have a heavy contingent of people that need the trip to be later in the school year we can shift into early/mid-June if that makes sense. Plenty of time to commit to this, set your calendar, get family/sitter set up for the children, plan and save money…about that…
Cost: Israel is not cheap but that’s mainly because of flights. For some reason flying to Israel is a good bit more expensive than flying to other locations of similar distance (someone reading this may know why that is but I don’t). The price is all-inclusive and includes mandatory travel insurance (seriously, everything is included except any gifts you buy and any incidental beverages you put in your mouth) and will likely come to ~$4,200 per person. Steep yes but not much more than “canned trips” and a WHOLE lot more bang for the buck. Plus the price tag is broken up into payments with an initial deposit, second payment and then a final payment (like this http://www.insightsintravel.com/pricing-and-terms4.htm). If you’re going to do this once in your life then the price is the price. I don’t say that about many things but I do about this.
How do you HC? Send me an email (pjasonreynolds@gmail.com) and I am going to keep a list. You can HC below of course but make sure to send me an email as well so that my list stays solid. If you can’t HC just yet but you are pretty interested then email me and I will put you on a “maybe” list and ask you before I give away your spot. Our first payment, likely a $400 per person down payment, will be due in September or October, so you have time but first come first serve on reserving your spots on the list.
So, who wants to go to Israel and take your wife and have a trip of a lifetime? I do and in May 2018 I’m gonna do it. Come with me. We’ll do burpees in the Holy Land. Email me now to reserve your spot: pjasonreynolds@gmail.com.