F3 Golf Outing Pre-blast October 10, 2013

caddyshack ty webb

Gentlemen of F3,

 

We have set up a golf outing for October 10th for a good 2ndF time of Fellowship.

 

The Skinny

 

The Golf Club of South Carolina at Crickentree

www.golfclubsc.com

1084 Langford Road  Blythewood, SC 29016

803-754-8600

 

11:00 Registration Opens

11:30 Hamburger/Hotdog Lunch

1:00 Shotgun Start

 

 

Format: Play your own ball. Double bogey max per hole

 

Cost: $45 (with some funds going towards Local F3 Foundation efforts).
We will be pairing 2 people from each AO with another twosome from another AO so we can get to know other  F3’ers from different AO’s. Please let Uno – Luke Boatright (lukeboatright@gmail.com @luke_boatright on Twitter 803-466-3747) or Alter Boy – Matt Quinton (mquinton@smcins.com @Gamecock_Matt97 on Twitter 803-260-7178) know if you would like to play.

 

PLEASE RESPOND DIRECTLY TO EITHER UNO OR ALTER BOY ASAP. THE GOLF COURSE HAS REQUESTED AN UPDATE IN ORDER TO RESERVE THE COURSE.

 

Hope you can make it. And feel free to invite a friend that you have in the EH to join you!

 

Aye!

Uno & Alter Boy

Three Apples Tall

29 men (including 8 FNGs) resisted the urge to fartsack and gathered together in the gloom to do their best smurf impressions.  Wesley Pipes was unable to join us, but rest assured that he will be back soon.  Two flags were planted, but one dropped shortly into the warm-up.  Drop with it, 1D.

papa smurf lifts weights and rides a bicycle

The Thang

Warm-up

20 SSH

16 Seal Jacks

15 Imperial Walkers

21 Smurf Jacks

10 Merkins

1 minute of Spider Mans (OYO; slow stretch)

6MOM

Flutters x 31

Plank (Center, Right, Left)

Flutters x 31

Protractor

Hello Dollies x 16

Right Side Dolly x 8

Left Side Dolly x 8

Bicycles (4 Rounds: 30 seconds on, 15 seconds rest)

Mosey Over to the Small Pond

Elevens (10 Derkins, 1 Dip, 9 Derkins, 2 Dips, etc.); Early finishers do plank medley (Center, Right, Left)

Mosey Down to the Bottom of the Big Hill

Split into two groups

Round 1: Group One sprints to the top of the hill and back while Group Two does Smurf Jacks

Flapjack

Round 2: Beat Your Boots

Round 3: Burpees

Round 4: Lunge in Place

20-count

Mosey to the Big Pond

Group One Sprints around the pond while Group Two does Jack Webbs

Flapjack, Rinse and Repeat; Early finishers are able to plank

10-count

Mosey to the Small Hill

Side lunges to the top of the hill, alternating between high and low lunges

Rinse and Repeat

Mosey to Back Parking Lot

The People’s Chair (arms out, inward circles, outward circles)

Grand Finale (Four Minutes, Non-stop)

1 minute of Hand-Release Merkins

1 minute of  BW Squats

1 minute of Burpees

1 minute of Sprints (Out and Back)

Mosey Back to Flags

T-Claps to the Pax for joining One Direction for the 13 burpees he incurred at the start of the workout.

COT

Naked Moleskin

– Smurftastic showing by 8 FNGs; Respect

– Haggis (F3 Charlotte) made a strong showing, as well.  We were thankful for his presence, and we hope he will join us again soon.

– We opened with an acknowledgement of Agony’s recent post in the Convergence, and we challenged each other to live our lives with no reservations, no retreat, and no regrets.  Embrace the hard!

– We closed with the following Bible passage (2 Peter 1: 5-8):

“…along with your faith, manifest also a noble character; along with a noble character, knowledge; along with knowledge, self-control; along with self-control, power of endurance; along with power of endurance, godliness; along with godliness; brotherly affection; and along with brotherly affection, love.  If these things exist in you, and continually increase, they prevent your either being idle or unfruitful in advancing towards a full knowledge of our Lord Jesus Christ”.

Announcements

– There is a benefit upstairs at Barleys on Monday, September 23 at 6:00 pm.  $20/person (children are welcome until 9pm – when the upstairs is 21 and over); includes beer, apps, live music, and a silent auction.  All proceeds go towards the Challenge to Conquer Cancer Ride (www.c3ride.org). It is a great group to support, and it would be a great opportunity for some 2nd F.

– Several of us have signed up for the Spartan Beast Race in Winnsboro, SC on November 9th.  F3 has 50 spots reserved at a $74 discount, but those spots are being filled quickly.  Please use the following link to join us: http://f3nation.com/2013/09/10/spartan-beast-announcement-team-f3/.  It will be an opportunity for Fitness, Fellowship, and definitely prayer!

Aye!

Padre

 

 

Magic Show

26 Men planted the shovel flag and experienced, first hand, @Houdini’s tricks. Rest assured though, this was no disappearing act.

houdini

The Thang

Warmup
Burpees x10 oyo
LBCs x25

Fast mosey a couple blocks to the bank parking lot for Dora’s 1,2,3
100 Jacque Cousteau (per partner)
200 Squats
300 LBCs
Early finishers….
plank and hold
burpee x5
SSH X20
The Q crop dusted during plank, noticed that Pledge was catching flies with his mouth (open) #energybooster

Mosey to the front of the bank building
ST Plaza
Hot feet X10
Derkins X10
Hot feet X15
Derkins X8
Dips X10
Russian Twist X15
Dips X10
Russian Twist X15

Mosey a couple more blocks to Brick St
Pain station on the way at the corner – Burpee X5
Brown Street Ambiance
IW X20
Plank and hold
SSH X15
Plank and hold

Mosey back to the PC for 6MOM
Stop at each corner on Main St for Burpees X5
At the PC……
Dips X10
Plank shoulder touches X10
Dips X10
Russian twist X15
Werkins X10
90 degree / reverse wipers
Merkins X10
LBCs X20

COT

Naked Moleskin
– Thanks to @Hootie for audible at the PLP
– Forgot the watch is 5 MINs fast = extra time for 6MOM #fatigue
– Brown Street lights – all that was missing was a disco ball (and music)
– @Hootie and @Maverick fight like sisters

dodgeball
“Oh, well, now your back’s gonna hurt, ’cause you just pulled F3 duty.”

Announcements
– Great Q by Houdini. Kept us guessing and we covered a lot of ground and exercises in 45mins.
– Need more guys to step up and Q. If you’ve been coming to a workout for 6-8 weeks, you’re ready. Some will be ready sooner than that. Let me know and we’ll get you on the calendar to Q.
– Last chance to enter local races (2 Fri and 1 Sat)
– Padre has the Q at #Legacy this Sat

corinthians
1 Corinthians 6:19-20
19 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.

See ya in the gloom

Iceman

The Virgin Mary

(1D posting for Mary)

17 resisted the urge to fartsack and posted in the gloom

30 -Side Straddle Hops

25- Imperial Walkers

Indian run to the Mauldin Middle Track

sprint straightaway, 10 merkins, 15 air presses, sprint curve, 10 merkins, 15 air presses, sprint straightaway, 10 merkins, 15 air presses, sprint curve 10 merkins, 15 air presses, plank til all pax arrive
rinse and repeat with werkins and air presses, plank
rinse and repeat with 10 squats, and lunges in the curves (audible to half of the curves), plank

Indian run back to Mauldin Elementary parking lot

On the curb for 11’s
dips and derkins

6 MOM led by Forrest (BIG MISTAKE, I should have led it, he killed me)!!!
50 but it felt like 500 slow flutters in cadence
6 inches, 7 inches, 8 inches and more, went on and on……
25 slow dollies…..
Plank position, leg raises, and more fun….
I finally called TIME OUT!!! (it was 6:15)

COT & BOM

Imperial Walker??

31 men planted the shovel flag unaware of @Pledge’s blatant disrespect for his elders.

elderly seat

The Thang:

Warmup
Merkins x10
Imperial Walkers x20
SSH x20

Mosey to parking deck over the bus station
Split into 2 groups
Dora’s 1,2,3
100 merkins
200 squats
300 mountain climbers

Mosey to Grace church steps
Group 1
11’s
Fairy jacks at bottom
Merkin jacks at top

Group 2 (run around the bus station)
4 corners
5 burpees first time around
10 fairy jacks second
Flapjack and repeat

Mosey/Sprint to PC

6 MOM
Russian twists x15
In/outs x15
Flutter x15
6″ for 20 sec
LBC’s x15

COT

Naked Moleskin
– Great Q by @Pledge this morning #smokefest
– Good work by the 3 FNG’s. The workouts don’t get easier, you get stronger.
– FNG Smiley Cyrus was informed that he’s not allowed to #twerk at workouts
– YHC felt like I needed the above pictured chair after this workout #TBQ

Announcements
– @Houdini has his VQ this Thurs
– Challenge to Conquer Cancer Ride – fund raiser at Barley’s Taproom on 9/23 (details forthcoming).
– BMW 2mi race this Friday – 6:30
– Moonshiner 5k (trail) this Friday – 8:30 (Paris Mtn State Park)
– Troad Race – this Sat 8am (Roper Mtn Science Ctr)

See ya in the gloom…..

Pledge

Birthday Beatdown

25 men planted the shovel flag in Fall like conditions and helped YHC celebrate his birthday, F3 style

old

The Thang:

Warmup
SSH x41
Merkins x15
IW x25

Mosey down the hill

Pain stations
Sleds – push up the hill and run back down (with sand bag and sled)
Sleds set the pace for the following exercises:
– KB swings
– merkins
– KB sumo high pulls
– mtn climbers
– KB curls
– single leg bridge (with leg ext)
– KB bent over row
– LBC’s
– KB shoulder press
– flutters
– cinderblock situp and press
Rinse and repeat x3 (with increasing distances for the sleds)

Plank U Very Much (w/ sprints)
– Mahktar Ndjiaye x10 IC, sprint out and back
– CCV x10 each side, sprint
– shoulder touches, sprint
– inchworm (forwards/backwards), sprint

COT

Naked Moleskin
– Great testimony from Retread this morning. Thanks for sharing #inspringstuff
– Thanks for being patient with me as I set up the pain stations. I expected/planned for 16-20 so when 25 showed up I had to add to the workout #changeonthefly
– Great work by the 2.0’s (Nemo and Tebow)

Announcements
– 4 confirmed for Spartan Beast. Who else will join us?
– Bartman shared info. on Third F (6 week program beginning on 10/16)
– Pledge has the Q for #TheMainThing Tues, 9/17 and Houdini has his VQ on 9/19.
– Keep up the momentum by EH’ing guys

See ya in the gloom……

Iceman

F3 takes over the 2013 Blue Ridge Relay

Editor’s note: NoCo posted their BB here. Area 51, here. Swamp Rabbit, here.

The Thang:

208 mile relay run from Grayson Highlands State Park, Virginia to Asheville, NC over 25-30 hours.  Each team has 6-12 pax and 1-2 support vans.

F3’s participation in the 2013 Blue Ridge Relay was a tremendous success!  In 2012, F3 posted 5 teams to BRR.  In 2013, F3 posted 16 teams PLUS at least 5-6 other pax on their own teams.  There are only 150 teams in the entire BRR field, so F3 represented over 10 percent of the entire field!

I know I am not alone when I describe the BRR as the best endurance event that F3 does all year.  All the special events have their qualities, but BRR provides a true physical test with tremendous 2nd F in a beautiful setting.

Please view this PDF file for a team-by-team profile with moleskin.

Race results are posted here.  All the F3 teams did a fantastic job!  For the 2nd year in a row, F3 GONADS NINE finished as the fastest F3 team, still several hours behind the real runners. Is there a #BustedToe trophy?

Chico put together the attached write up, which I think captures the essence of BRR very well.

And Gator put together a fantastic video, which can be viewed above.

20+ teams for next year?

Non Cardio My Ass!

(1D posting for The Tickler)

Virtual Shovel Flag planted

7.5 Golden Strip faithful…

Warmup:

Downward dog merkins x11 in remembrance of 9/11

Regular merkins x11
IW x22 (11×2)
SSH x22

Mosey to back playground
Balls to the wall walk
10 pull ups
20 dips
Repeato x2 #smokedalready

Break into Groups of 3
Grab a tire
Mosey to lower field
Chest presses in cadence x5
Repeato x2
Tire squats in cadence x10
Repeato x2
Tire Flips across field while 1 partner does 5 lunge jumps other partner does bear crawl
Repeat back with crab walk

Put tires away

Mosey to the front wall
Burpee pyramid
1, 2, 3…7 #audible

People’s chair 1 min

6MOM
Bicycles x22
LBCs x22
Russian twists x25

COT+BOM

– After a couple balls the wall, Murdock had to find a secluded place. #exlaxweightloss
– Had good laughs of how each PAX got their F3 name
– Murdock 2.1 got named staying with the A-Team theme – Mr. T…Bag
– Sally SackFarted
– Prayed for Fletch’s buddy (Bo) who has cancer in the final stages
– Prayed for Murdock and the Lord’s ministry leading in that family

The Puking 50

18 pax showed up in the gloom and immediately regretted this decision.

Warmup:
SSH x 20
IW x 15
Mtn Climber x 20
Merkins x 10

Mosey to the garage.

The Nasty 50:
(10 exercises, 50 reps per exercise, with a plank wait, and mosey up and down the garage ramps in between exercises)

LBCs (called by Latka)
Jaques Cousteau (Bartman)
Burpees (Pledge), audible to 30
Fairy Jacks (Hootie)
Squats (Ahnold)
Spider-Man Merkins (Screech), audible to 25
One-legged Squats (Hugh)
Lunge Walk (Latka)
Flutters, four count (Flay)
Burpees x 30 (Grit)

Finally done with that #smoked. Wait, we still owe the house 25 Spider-Man Merkins, OYO.

Indian run, double applesauce style, back to the Peace Center for some Mary.

6 MOM:
Freddy Mercury x 20
Plank shoulder touches x 15
Dolly x 20
Rosalita x 20

-A lot of tired pax this morning after the Mumford concert last night.
-Q-ing on 3 hours of sleep sucks. Fart-sacking is worse.
-A lot of good local and regional races on the horizon.

-Praying for several people’s health, jobs, and finances.

Pre Blast- Day Zero Challenge

It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments

 ——-

The Day Zero Challenge 

This Saturday will be the first of a recurring challenge at Day Zero. 

We all dedicate a great deal of discipline, time and effort into participating in F3 workouts. Purple Haze and I want to help you measure your results on a regular basis. The event will consist of several exercises completed over a 1 hour period. It will be the same every time we hold the Day Zero Challenge. (We are thinking every 8 weeks or so). The clock will start at 0700 and end at 0800. You will measure how far you get within the cycle. And then the next time you do it try to exceed your last. 

There will be no coupons, sandbags, etc. It will be just you, your body and your mind. I think it is a safe assumption that the exercises chosen will be difficult and so will the amount you have to do. We wouldn’t call it a challenge if this wasn’t the case. 

There will be no heroes in the back blast or scores posted. If you want Purple Haze and I to keep track of how far you get then we are happy to do so. That way you do not have to worry about tracking your improvement. 

Things to consider:

  1. If you need to warm up, show up early and do so. The  clock will start at 0700. We will have a timer out there so everyone is on the same page. We may even have some tunes going. (requests for music is acceptable but nothing promised. Keep it clean)
  2. We will meet in a COP on the lower fields. This is where we will start. The exercises and clock will be posted so you can see.
  3. 2.0s are welcome but keep in mind that the purpose of this is for you to progress as far as you can within the hour time allotment.
  4. Good form is always a topic at Area 51. Especially when certain individuals are present. You should know the right way to do the exercises. No one will call anyone out. Integrity is expected in everything we do. This is about you only. (Of course, I am sure there will be some healthy motivational banter out there too.)
  5. Bring water because you will be smoked at the end of this. 

Here is an example of how it will work. The sequence has not been determined yet but will be soon. Each set of exercise is followed by a lap around the track. (The lap will consist of every inch of the cement track. If you stay on the outside edge you will be fine. I note this because there are places where you could cut across (basketball court). We will try to put some cones out to guide you)

 

COP- 

Exercise #1-

100 Burpees

Take a lap. 

Exercise #2

100 Squats 

Take a lap

 It will go on like this until one hour expires. We hope to see you all out there. The following Hard Committed Saturday night. I thought is best to put them here so they know I didn’t forget. HC in the comments below. That way you know you will do it. We look forward to seeing you out there.

-Radar

 

Hard Comitted

Bulldog

StageCoach

Stone Cold

Good Hands

Spackler

Bananas

Yo Yo Mah