Soggy Committed Rabbits

16 DRY, Warm brethren ignored the Monsoon Warnings and risked it all in the soaking WET gloom.

Warmup:
Merkins 15x
20x LBC (er auditable to 15, laughing too hard)
Imperial Walker 25x
SSH 25x

Mosey to Grace Church Downtown steps:
Pair up into groups of two with partner one running the steps twice (up/down 1, rinse and repeat).
Partner #2 would be completing the below exercises:
* Jacque Cousteau
* Merkins
* Air Lunges
* Merkinjacks
Rinse and Repeat

Remain in groups of 2:
Partner 1 has the option of doing 15 burpees or running up to Washington Street and back
Partner 2 does Joe Hendrix up the stairs while partner 1 is running.

Mosey down to Broad Street for a relay race….er scratch too much chatter, run back to PC.

Hand the Q over to Paparazz-ski
Flutter 15x
Back scratcher 15x
Rise from the grave 15x

Dips 10x
Derkins 10x
Rinse and repeat 2x

COT

MOLESKIN

  • You know it’s gonna be fun when you are soaked before you even circle up! #iamtaking thisshirtoff
  • what starting off sucking pretty bad, ended up possibly being one of our best workouts.
  • welcome to FNG Dwayne (Gymboree) – He owns the local Playnation franchise
  • HDHH Wednesday – Carolina Ale House on Woodruff, 5:15. Others will be heading to Maverick’s Hangar to plan the August 17th Party.
  • Next workout is Thursday 05:30. Iceman has the Q.

 

 

Shirts Optional!

26 fought the urge to fartsack so that they could witness, what can only be called, the coming out party for EC and Pledge!

Warmup
-Imperial squalkers x20
-Side straddle hops x20

Sandbox
-circle plank walk w/ push-ups once around
-wheel barrel forwards and back

Playground
-side straddle squats until finished
-dips x15

Baseball -Double Header
-10 burpees
-15 squat jumps
-20 merkins
-25 mountain climbers

Normandy
-Plank at top
-Derkins x10
-Derkin down spiderman
-Elbow planks

Semi-Catch me if you can with wall jumps and wall sits

Bear crawl to center of field
Jack Webb’s to 6

Dolly’s in the field

Sandbox 2.0
Lunges back and forth w/ merkins while you wait

Circle up
-20 side straddle squats
-1 burpee
-15 Imperial squalkers

Mary
4x half circle in cadence
-6″
-flutter
-rosalitas
-LBC’s

MOLESKIN:

-Amazing rookie performance by both, EC and Pledge.  That kid aint no normal 23 YO!

-We lifted Scoop’s Dad up in prayer as he fights ALS and gave praise that their adoption process is progressing.

-We need a 12th Man for the BRR.  Final rosters are due on the 6th.  TBC is 95% committed so stay tuned.

-Awesome job by the 7 FNGs, especially Baby Seal.  Very strong, young padawan!

-The 1st Annual F3 Hangar Party is in final staging.  Stay tuned to this channel and the email chain for details.  Be prepared to BYOB and a desert dish.

-We continue to work towards taking all shirts OFF.  Boy, got a lot of work to do there!  EC, you might want to put a shirt ON!

-As it was determined that the fallen flag on Thursday landed on the Bars and not the Stars, One Direction DID submit his 13 extra burpees at Coffeteria, on the sidewalk, with witnesses.

-Next workout is Tuesday, 05:30, Peace Center.  Bartman has the Q.

 

Aye!

Half Birthday

Two flags were planted (and not that stubborn mini flag from the #BigBang,either) and 30 men and 1 man-in-training, rolled into the gloom.  Three FNGs for those scoring at home.

WARM UP

  • Split into teams of 4 max.
  • Mosey across the 4 lane, each team grab a plate and a sandbag.
  • Mosey to deck.

THANG

  • Partner 1:  Hairburner
  • Partner 2, 3 (and 4):  10 merkins, catch Partner 1.
  • Rinse and repeat up each of 3.5 levels

COP

  • SSH x 20
  • Low, slow squat jump x 10
  • I Walkers x 15
  • Low-slow merkins x 10
  • Monkey Humpers x 15

Regroup for Sand Bag Relays

  • Partner 1:  Sand bag down a level and back up
  • Partner 2, 3 (4):  Various exercises:  dolly, mountain climbers, LBCs, and something else
  • Partner 1:  Sand bag squat to overhead press
  • Partner 2, 3, (4):  Fast mosey down a level and back up

Circle up for Mary

  • One-legged flutter x 10
  • Other-legged flutter x 10
  • Stop motion flutter x 10
  • One-legged dolly x 10
  • Other-legged dolly x 10
  • Stop motion dolly x 10

What goes up, must come down….

  • Partner 1:  Hairburner down a level
  • Partner 2, 3 (and 4):  10 merkins, catch Partner 1.
  • Rinse and repeat down each of 3.5 levels

Mosey back to COT

MOLESKIN

  • #SwampRabbit was born on 02-02-13–six months ago tomorrow.  Of the 11 Greenville guys that were at the #BigBang, 7 were there today.  That’s strong.  T-Claps.
  • I make no apology for my love of the plates.  I hide them in the grass or leave them in the car so the A51 pax don’t drive away.  They love them, too, but in a different sort of way.  And like burpees, no matter how many you do, they never get easier.  I was this close to bringing them in February, but better judgment prevailed.  No kid gloves today, though, and the Pax muscled through it like champs.  And having been arse up pushing a plate many times myself, I will say that parking deck was stickier than your basic asphalt parking lot.  They are hard, but not usually THAT hard.  T-Claps.
  • EC skipped the formalities and went the full Chippendale straight from the Fartsack.  Just showed up shirtless, like he was late for a gig at a bachelorette party.  “Look at your man.  Look at me.  I am on a horse.”
  • Thirty six year spread in our FNGs today.  Welcome to FNG Stimpy. (STEEM-PEE); 14 year-old FNG Snooka (a butterfly specialist, “superfly”,); and Piggy Bank (50–RESPECT) who sported the denim shorts with about 8 dollars of change in the pocket. We know that because he sounded like a reindeer when he ran, and he had to pick up about 6 dollars of it after Mary. He was apparently minding his own business as a #SadClown walker one morning when he got a flying EH from one of the Pax.  Showed up today with a car payment in change in his left front.  Great effort, PB.  Come back.
  • We returned to COT to observe a Level 10 Shovel Flag Infraction–Fallen Flag.  The A51 rule is 1 burpee for every star that hits the deck (maybe not so much a rule, as an expectation).  1 Direction is now 50 burpees in arrears.  Remit at your next workout.
  • Thanks, guys for allowing me to lead.  Looking forward to seeing continued growth in the region.  If you’ve been coming regularly for two months, you’re ready to lead, even if you think you aren’t.  I hear the #hatehates, Pledge and Electric City, stepped up to lead Saturday.  It’s now on the internet, so it’s true.

 

Girl Power!

imgres.jpg

29, yes 29 brothers, gathered in the cooler, morning gloom for a record setting pounding.

 

THE THANG:

Warmup, er NO!

Payton Manning right out of the gate (18 burpees on your own)

Count off by twos and split up for group 1 and group 2.  Mosey down Main St towards Bowater Garage.

Brief Plank-o-rama

Group 1, led by Bartman, take off for a glorious run around Fluor Field.  Have fun!

Group 2 with 1D into the garage for a Modified Jacob’s Ladder

  • 1 Burpee at the bottom, 1 Burpee at the middle and Burpee ladder to 7 at the top of the ramp.
  • Repeat with the 1 & 1 at the middle and bottom on the way down.  I wonder how Group 1 is doing?
  • Plank up when finished

Swiiiitch!  Group 2 takes off on their run with WiFi and Group 1 into the Garage with 1D for the same Jacob’s ladder.  Yes,YHC did it twice.  Smoked!!

Mosey under Main St, up the stairs to Main St.  Perfect timing as Group 2 returned.

Form two lines for a Leg Crush:

  • 4C Squat (with a side squat in the middle) x 14
  • 4C Calf Raise x 10
  • 4C Squat x 10
  • 4C Calf Raise x 10
  • 4C Squat x 16
  • 4C Calf Raise x 16

Mosey back to PC for 6 MOM (EC has the Q)

  • Russian Twist x 25
  • LBCs x 25
  • Windshield Wipers (This was for Hootie)

COT

  • This was an awesome morning with 29 Brothers!  Welcome for the 5 Ladies, er FNGs.  Do not mistake theirs new names for their effort.  Very strong with a 56 YO and a 57 YO.  Coach, we missed you, and you now have company!  You three inspire us ALL!
  • Obviously, Name-o-Rama had a theme today.  In fact, very good chance that TBC will be renamed Mary Kate, as his twin sister, er Brother, Jason, is one half of the Olsen Twin Dynamic Duo
  • We split the group in half to better manage the mayhem.  I think it worked out just fine.  How are those legs doing?
  • HDHH is Wednesday at 5:15 pm at The Ale House on Woodruff Rd.
  • Next Workout is Thursday with a Mystery Q.  Do Not miss this one and get some sleep on Wednesday.  Bring an FNG
  • 1st Annual F3 Hangar Party is scheduled for August 17th at The Downtown Executive Airport.  Details to follow

Aye!

#PreBlast — F3 in Irmo, SC to Launch THIS SATURDAY

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com, F3 Columbia on Facebook, or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3″ can be found here: http://f3nation.com/about-us/.

WIS-TV recently did a story on F3. It can be viewed here: http://f3nation.com/2013/07/17/f3-columbia-story-on-wis-tv/

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

 

Rabbits on Broadway

14 Wabbits planted the SF and auditioned (in the rain) for Broadway. Of course we’d settle for a bit part at the Peace Center.

chorusline

The Thang

Warmup
SSH x30
IW x25
MC x20
1 leg burpees x5 each led #earlycrowdpleaser

Mosey to the short wall by the shelter
COP
Bulgarian split squat w/ jump x10 each leg
Single leg bridge, prone leg does 10 extensions, flapjack for other leg #chorusline
Forward lunge w/ kickback x10 each leg
One legged peoples chair w/ knee raise x10 each leg
Repeato

Mosey towards Woodruff Rd for
Indian Run
Split into 2 groups and start the run with walking lunges then std mosey – alternating between the 2 until we get to the parking lot at the end of the street for
Push O Rama
Merkin Jacks x10
Merkins w/ 3 sec hold x10
Werkins x10
Diamonds x10

Mosey back up to the street for
Partner carry #SizeMatters
flapjack every 30 yds

Mosey back to the middle of the park for
Plank U Very Much
Plank shoulder touches x10 (IC)
CCV X10 (IC) each side
Plank walkout with merkin x10
Low plank hold – 45 secs

Mosey down to the pond and partner up for
Dips and Surfer Squats
Partner 1 does as many sets (10 dips and 10 surfer squats) as possible while partner 2 runs out and back, flapjack and repeato

Mosey up the hill for
Light Pole Shuffle
30yd side shuffle between light poles (out and back) with 5 burpees at the end, repeato

Mosey back to the SF for
6MOM (Alterboy on Q)
Flutter x50
Freddie Mercury x30
Rosalita x25

COT

Naked Moleskin
– Alterboy from Columbia joined us. He made a lot of friends with the #neverending flutters. His cadence hipnotized the PAX #metronomelike
– TBC broke out a chorus line type cadence during the lower body COP.
– YHC smoked himself once again. Hope the rest of the PAX got as much out of that one as I did. #mumblechatterless
– Flay shared the good news on his wife’s ultrasound. No problems detected with the baby
– We continue to lift up Spicoli while he battles his health issues. #F3nationcares

Announcenents
– F3 SwampRabbit Hangar Party – Aug 17th. Details still being finalized. PAX from all regions are welcome. #savethedate
– Continue to EH guys. We need them and they need F3.
– One Direction has the Q for Tues, 7.30.13
– Mystery Q for Thurs, 8.1.13. You don’t want to miss it!!

Until we meet again in the gloom…….

Iceman

Accountants Checkbook

23 Men planted the SF and made a #downPAINment to Debit’s checkbook.

(Iceman posting for Debit)

The Thang:

Warmup
SSH x20
MC x15
Merkins x10
Flutters x20

Mosey down to Falls Park, all the way to the bottom, for
The Beast
Partner up – 2 waves of the Beast, 6 reps of each exercise, once at each of 3 tiers (up and back) for a total of 36 reps
Exercise 1 – Squats
Exercise 2 – Merkins
Exercise 3 – Lunges

Mosey by the river under Main St and across the Bridge Over the River Reedy to the Pavilion for
People’s Chair and Mountain Climber combos
3 sets PC for 45 seconds, with some right leg and left leg up mixed in, and MCs x 10 in between

Mosey to the amphitheater for
11’s.
Burpees at the bottom, and Merkins at the top. #smoked #audible

Partner up for Joe Hendricks #1 x5

One partner is planking while other partner bunny hops over him, and slides underneath backwards
#Watchthejustifiers.

Mosey up to the stairs for
bear crawl up, and a crab walk back down.

Mosey to the bottom and circle up for everyone’s favorite
Mr. Jack Webb
1 merkin and 4 air presses
Up to 5 and 20 #hadtocallitoffat20…smoked

6MOM – (Iceman on Q)
Dead cockroaches x 10 (IC)
Rosalita x 20 (IC)
45 degree LBCs x 10 (IC)
Bicycles x 10 (IC)

COT

Naked Moleskin
– We continue to lift up Spicoli with his health issues.
– We also lift up Flay and his wife as they are expecting a chiled, and have another ultrasound coming up – pray for good results.

Announcements
– Great Q by Debit. My wallet definitely feels lighter.
– Working on F3 party – Hootie, Bartman, and Maverick have the Q. Date is August 17th, in one of the hangar’s at Greenville’s downtown airport. More details and an invite to come
– Mystery Q for next Thurs, 8.1.13. You don’t want to miss this workout!!
– Welcome to Washer and Dryer. Look forward to seeing you again soon.

Debit’s out, and back to his calculator

Master Class

28 Rabbits planted the SF and got down to business in what can only be described as a #beatdown straight from Washington Rd in Augusta, GA

(Iceman posting for Hootie)

The Thang:

Warmup
SSH x25
IW x25
LBC’S x20

Mosey a couple blocks to the parking deck over the bus station for
Dora’s 123
Partner up – while partner 1 does the exercise, partner 2 runs half the length of the deck and back, flapjack until team totals required reps for each exercise.
Merk-Ups x100
Squat jacks x200
Jacque Cousteau’s x300

Mosey to the street near the entrance to the parking deck for
Catch Me If You Can
Running around the bus station:
Burpees x6
Mountain climbers x20
Squat jumps x6

Run back down Main St to the Peace Center for:
6MOM
Russian Twists x20
In and outs x20
Rise from the grave x15

COT

Naked Moleskin

– 28 with 5 FNG’s. Swamp Rabbit is a growin’.
– Great Q by Hootie – love his energy and passion for F3. There’s been some mumble chatter to rename him Tony Horton for his love of P90X exercises.
– Change of venue is typically a good thing, and this was no exception.
– We continue to lift up Spicoli as he battles his health issues
– Great to have Swiss Miss from CLT Area 51 join us.
– Grit joined us for COT. He’s been nursing an ankle injury and should return to the gloom soon.

Announcements
– BRR training continues. Launch from REI/Yogurt Mtn parking lot on Woodruff Rd at 0530. All are welcome to run with the BRR team.
– Debit has the Q for Thursday. Come see what he has in store for us.

See you in the Gloom

AYE

#PreBlast: F3 Irmo, SC Set To Launch 8/3

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com, F3 Columbia on Facebook, or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3″ can be found here: http://f3nation.com/about-us/.

WIS-TV recently did a story on F3. It can be viewed here: http://f3nation.com/2013/07/17/f3-columbia-story-on-wis-tv/

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

Balls of Steel

16 Conejos planted the shovel flag and were given a #beatdown up by a little ball with a handle

photo(5)

The Thang:

Warmup
SSH x30
Merkins x12
IW x25

Mosey (with KB) to mid park for

KB Ladder
2 handed swing x10
Reverse lunge (w/pass thru the legs) x10
Goblet Squat x10
Single leg dead lift x10
Two stage backwards suicide after each exercise, plank after until all finished
Repeato each exercise x15 with two stage karaoke suicide, plank after until all finished
Repeato each exercise x20 with two stage sprint suicide, plank after until all finished

Drop your bells and mosey to the pond for
Derkins and jump ups
Derkins x15 (IC) and Jump ups x15
Derkins x10 (IC) and Jump ups x15
Rosalita x20

Straight into…

Burpee hill #crowdpleaser
Starting near the pond, move up 3 hills
5 burpees at the foot of the first hill
10 at the foot of the second hill
15 at the last

Special guest appearance from…

Jack Webb #crowdpleaser no.2
1 merkin and 4 air presses
2 merking and 8 air presses
up to 6 and 24

Mosey back up the hill for

6MOM w/ KB
Halo x5 each direction, repeato
Around the world x5 each direction, repeato
Sit and press (single arm) x5 each arm, repeato
Renegade row x5 each arm, repeato
Back scratchers x20

COT

Naked Moleskin
– Great work by everyone today #1stF
– Yes, I know KB’s are made of iron, but using steel in the title had a better sound to it
– KB’s never disappoint and smoked YHC #nopainnogain
– We continue to lift up Spicoli as well as FNG Scoop’s father with their health issues #3rdF

Announcements
– Considering adding a second location for weekday workouts. Stay tuned for updates
– Also considering a second location or additional day for HDHH #2ndF
– Working on F3 party, including M’s and 2.0’s. Bartman, Hootie and Maverick have the Q for the party. Details to follow #2ndF
– Starting to put together teams for the USMC Ultimate Mud Run (Oct 12 in Columbia) #1stand2ndF

AYE!!

Iceman