FOAB – The Kroc Pot

We gave folks an extra minute to show up this morning but tarried no longer. Apparently there were many farts that remained in sacks this morning! None the less we used the tight crowd as inspiration to perform in your honor!

Flay posting for Vuvuzela (now Boo Boo Zala, apparently #thanksHootie)

Warm up:

SSH x 25

Jack Webb x 5

IPW x 25

The Thang

3 man alternate Wheelbarrow/ Bearcrawl length of field

Jailbreak to street X’ing

Jack Webb x 5

Military style cadence Run to Swamp Rabbit Crossfit (Domer with a beautiful F3 themed cadence)

10 pull ups 10 air squats rinse n repeat 5x (50 of each, YOWZA)

Military run back to street X’ing

Jack Webb x 5

Jail break back to the Kroc

Spicolis x 10 (Merlot Spillage by Domer ensued)

6MOM

Flutters x 20

Rosalitas x 15

LBC’s x 15

In and Outs x 20

Supine, Right, Left, Regular 30 secs each plank

Merkins x 25

That’s all I got boys, looking forward to more shoulder Fridays.. was a tough realization of one major department I’m lacking in.

Happy Holidays fellas!

BooBoo

The REAL Man of Steel……A Life Perspective

Well, Spicoli started Round 3 of Chemo today.

His M, Courtney, texted me and was excited about a shirt that they “had made”. The pictures say it all.

Spicoli, you inspire us all, you remind us what is truly important, and most importantly, you prove that the human spirit is, well, it is EVERYTHING!

I am a better man because you are in my life…..we all are!  Keep fighting the good fight Erik Russell, even if cancer is your kryptonite!

Love,

1D

 

 

 

 

With LIBERTY and JUSTICE for ALL!!!

Liberty_Bridge_-_Greenville,_SC_-_001[1]
I have to say there is NOTHING more satisfying than putting on a GOOD Q!  I think the 24 other PAX that showed up would agree!  EC–I did not disappoint brother!

THE THANG

Warm UP:
Merkin Jacks x 20–My Count
Russian Mercury’s x 15 in cadence #thanks for the name Twerkin
Spicoli’s x 30 OYO—for those training for SPARTAN
High Knee Jumps x 75 #gassed

Trivia Question: What’s 345ft long, 12ft wide, and 8in thick?
That’s right—The Liberty Bridge!

Mosey to Liberty Bride for Liberty 500
Partner up–5 exercises-100 reps each, first partner runs down bridge and back, keep switching until you do 100 individual reps!  Definitely see this one being a part of a regular Q.

Mountain Climbers
LBC’s
Imperial Walkers
Dips
Squats
Thibodaux bombed us with 10 Spicoli’s OYO–#ouch

Mosey back up to Main St.
Indian run, two lines up to Washington St.
Spicoli’s while the back of the pack showed up
Jail Break back to PC.

3MoM
In and outs x 10 in cadence
Sitting Rosalita’s x 10 in cadence
SKI and out x 10 in cadence–some of us have never seen real powder–Bartman!

Naked Moleskin
Good work this morning men!
-How does it feel to graduate from Liberty College?

Announcements
What: Kent Satterfield and Bobby Chandler will be having their Annual Christmas Eve Morning Run and Canned Food Drive
Who: All PAX, M’s and 2.0s
When: 12.24 at 0600
Where: Tommy’s Country Ham House located at 214 Rutherford Street, Greenville. Park in the Triune Mercy Center parking lot which is on the corner of Stone and Rutherford, right beside Tommy’s. or across the street at the Salvation Army

How: Any way you can, but funky Christmas costumes (up to and including LIGHTS) are encouraged. If you got one of the F3 Swamp Rabbit shirts, wear it as well!

Why? Support the community, have some fun and spread some cheer. PLEASE BRING CANNED FOOD ITEMS FOR THE TRIUNE MERCY CENTER
Afterwards, breakfast will be at 0700 at Tommy’s. It will be a buffet breakfast at a cost is $8/person which includes tax and tip and it’s all you can eat. CASH ONLY

FOOTHILLS DRIFTER SIGNUP:
There’s been lots of talk of having a big F3 presence at the Foothills Drifter on 2/8, and T.B.C, has managed to secure us a discount from the standard $30 charge:
Go here to sign up:
http://go-greenevents.com/event/id/1568
Enter the promo code F3 (case sensitive) to get $10 off entry.
Let me tell you that this is a great race, with great swag (North Face Tech t’s and smart wool socks come with your registration, which is a $50ish value in and of itself. All the money goes back to Lake Conestee, so let’s have a big presence!!!

FOAB (FRIDAY OF ALL BEATDOWNS)
Domer Simpson and Boo Bo Zala will double host at the Croc Center tomorrow 0530.

Over and Out

-Hootie

 

 

 

 

Run Hard Half Marathon Preblast with Training

Welcome to the next challenge. For those of you who ran the Governor’s Cup, this race is right up your alley. For anyone out there interested in running a little longer, getting a little faster, this is the perfect next thing. To add to it, we have been offered an excellent price through F3 – you will not find a better priced half marathon race.

Below is the training schedule.  We’ll start immediately following the new year.  The training will be familiar to those who ran the Governor’s Cup.  However, we’ve switched the Wed/Fri runs so the short runs are on Friday right before the longer Saturday/ Sunday runs.  We’ll plan the weekend routes beforehand and send it out via Twitter (follow me @yousaygenebell).  For Mon/Wed/Friday runs, hook up with Amble or Ramble, they will get you ready.  You need to sign up soon. The deadline for our discount is Jan. 1.  Let me know if you plan to do the race and I’ll add you to our commit list.

runhardtraining

This date works perfectly for those of us training for the March 28-29 Palmetto 200. So if you are doing the 200, plan on signing up for the half, it will get you ready. You won’t have to blister it, just complete it.

If you’ve never done a half, or haven’t done one in a while, this is a great New Year’s Resolution. You will have plenty of support from F3, we’ll get a reasonable training plan laid out for you, groups to run with and accountability to get it done.

Here are the instructions for signing up for the Run Hard Columbia Half Marathon on March 8. The link to register is http://www.runhardcolumbiamarathon.com/pages/regformHalfMarathon.php. It is just as though you were signing up for any other race. Fill that out completely and put “Columbia F3 Group” in the COMMENTS section and press “Submit Query” at the bottom. When you do it will take you to a PayPal link. STOP THERE and do nothing else. You will get a registration confirmation email that will say that you need to pay to complete your registration.

Here’s how to pay: Send a check made out to “Crossover Athletics” for $35 by January 1 to Crossover Athletics, 108 Rosewood Lane, Lexington, SC 29072. Put “Columbia F3 Group” in the memo line. Make sure you follow these directions or they may have trouble matching your check to your registration.

We’ve told the race director that we can get him 20 registrations or more. Please keep the discount information only for F3 registrants so we don’t abuse this courtesy from the Race Director.

Sign up now, we’ll get you ready. Don’t over think it, just sign up. Sound off in the comments below or send me and email at colabell@gmail.com or you can let Chaser know or email him at pjr@swblaw.com

Presenting, the course:

Create Maps or search from 80 million at MapMyRun

Lets do it, Aye!

Hard Commits:
Costanza
Chaser
Rehab
Abraham
Subprime
El Guappo
Polo
Mission
Tuff Guy
Fountainhead
Alter Boy
Smokey
Wheezy
Kitty
Adrian
Fannie
Yellow Cake

In honor of 9 (or 8) days 'til Christmas

Unknown17 vets and 2 f.n.g’s rolled in to see what kind of Christmas cheer Hermie (named after the elf that wanted to be a dentist in Rudolph) would be dishing out…

Warm Up
9x SSH
9x Burpee
9x IW
9x Burpee
9x LBC
9x Burpee

Mosey to the holler.

Dora 1-2-3…keeping 9 (8) days ’til Christmas in mind-
Partner #1 ran down and back with 4 burpees at turn while partner #2 stayed home and did:
100 ‘Merkins with right arm,left leg or left arm,right leg lift at top
200 LBC’s
300 Mtn Climbers (double count w/ audible to single count)

*At every switch-off, both partners did 5 burpees together

For those of you mathematically challenged: 4 (at turn) + 5 (at home)= 9 burpees

fast mosey over to the wall for:
25 dips
kick-high knee- lunge across parking lot
25 dips
frog leap- inchworm across parking lot
25 dips

Split into two lines for an indian run race back to the tennis courts

some MOM
but first, 9 more burpees
then some LBC’s, backscratchers, and flutters

finish with a quick stretch- right over left, left over right, right foot left hand, left foot right hand, and of course the shoulders

Prayers:
Flay- his sick little Flaying 2.1
(praise) Semper- recovering from Oral Surgery
Zane- good meeting today
Papparatsky- friend Ashley and her child. Born via C-section at 26 weeks.

Announcements:
TBC encouraged (actually challenged) us to man up and consider getting involved with Mentoring guys at Sara Collins.
Sign up quickly for the Half-Moon Foothills Drifter 5k. Possible f3 discount (Sunrift…hook us up bro!)

Moleskin:
Where was Dexter??? The morning was just not the same without him.
Bert Wilkins (FNG) confessed his lifelong desire to be a J.L Mann Patriot. In discussion, the group recognized we could not help him overcome his gloomy past as a red raider, but we could try to help him out him with his new F3 name.
Brent Williams (FNG) was actually named by Coach Dean Smith 20+ years ago.
Props to the Clapper. He was out of the gates first in most exercises this am.

Eat Mor Chikin

23 Men rallied round the shovel flag in Downtown for Mega Moo’s VQ. Lot’s of mumblechatter on how to spell Mega’s surname – Moo or Mu? As you can see by this post, YHC chose Moo. Turns out, he spells it the other way.

moo

(Iceman posting for Mega Moo)
The Thang

Warm Up
Derkin x10
SSH x25

Mosey to Main St bridge
Burpee broad jump half way across
Mosey to stoplight by starbucks
Wheel barrow half way back across bridge

Indian run double applesauce style to Grace Church
Split into 2 groups
Group 1
Catch Me if You Can (2 laps, at least 2 sets per lap) around the bus station
Partner 1 runs backwards
Partner 2 smurf jacks x15
Partner 2 chases partner 1 regular, then runs backwards until caught
Plank when done
Group 2
Joe Hendricks up the church steps (or bear crawl with Jack webb to 6)
Sumo squats x20 at top
Flutters at bottom when done

Mosey to the Peace Center amphitheater

Wall crawl
Mosey to the area under the Main St Bridge
Tabata (20 sec on / 10 sec rest)
Walking merkins
Diamond merkins
LBCs
Peter parkers
Merkins
Jump squats
Burpees
PST
(4 minutes, 38 total)

Mosey back to the front of the PC

7 minute burpee challenge (audible to 5)

6MOM
Flutters
Dolly
6 inches until time

Naked Moleskin
– Tclaps to Mega on a great VQ
– Catch me if you can and burpees never get any easier
– Great to see the PAX circle back and make sure no one was left behind.

Announcements

– We lifted up several who are battling various forms of cancer and other ailments
– Be on the look out for possible Christmas and New Year’s convergences. Details to follow soon
– See Flay’s email about helping out a local family who recently lost their Mom/Wife. Let’s flex the collective muscle of F3Nation and help them out. After all, that’s the core mission of F3 – community service.

See ya in the gloom……

Iceman

Golden Strip Full Moon Rising

8 Men planted the shovel flag and got to work.

Warm-up
25 X SSH (4C)
25 X IW (4C)
10 Burpees OYO
Lap around parking lot

The Thang
Run to back of school
5 Pullups
10 Derkins with feet on wall
15 Dips on picnic tables
Rinse & repeat x 3

4 Corners Dean Smith Style
Run to first corner do 10 squats
Run to 2nd corner do 10 walking lunges
Run to 3rd corner do 10 Merkins
Run to 4th corner do 10 LBC’s
Rinse & repeat x 3

Down to Basketball Court
(6) full length sprints with 5 count in between. Way to go Retread, Tanneyhill & Gymboree

Back to Front
10 Burpees
Mountain Climbers on the curb x 15 (4C)
Dips on curb x 10 (1C)
Rinse & Repeat x 3

Sprint length of parking lot and mosey back to circle

6MOM
25 X LBC’s (4C)
25 X Flutters (4C)
20 X Bicycle (4C)
15 X Dollies (4C)
10 Burpees

COT & BOM
Mudgear – check out F3 site
Spicoli
Saban

Wise Men Still Seek Him – But Really Smart Men Fartsack!

Warm Up – Isaiah 9:6
Burpees – 9
Merkins – 6
SSH -60

“For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” (Isaiah 9:6 NIV) #JesusistheTrinity

The Thang
Count off by twos.  Two Groups of 15.
The basics, F3 is about Fitness, Fellowship & Faith.  This Q will incorporate all three.  This is a team event to build fellowship.  Encourage each other, communicate.  Stop right now and introduce yourself to your team.

Rules – During this event you will retrieve items and bring them back to this location.  Each team will pick a team leader.  The team leader is in charge of the team and will pick people to execute the various task during this Q.  Each team will also have a team guide (Mr. T, & Baby Seal).  Teams are not allowed to leave any team member behind.  Teams are not allowed to be separated by more than 10 yards.  Members must switch between carrying special items at each station and as the team leader deems necessary. #letshavesomefuntoday

Team Leaders – Pick up your team packets and proceed to follow your team guide.
Team 1 – Team Guide – Baby Seal
Team 2 – Team Guide – Mr. T

Start Point – Get ready
10 Burpees as a Team
Read Luke 2:1-7
Formation Run ~.75 Miles to Station 1

Station 1 – Frankincense & Special Items Pick-up
5 Burpees OYO
Read Matthew 2:1-12
Frankincense is a hardened resin from a tree that, when rubbed, produces a sweet aroma.
Acquired “Frankincense” – 4x 35lb sandbags
Acquired “Manger Parts” – 175lb Lumber Structure
Acquired Frankincense Tree – 10 Telephone Pole – 180lbs
Weighted Run w/ all items ~.25 Miles to Station 2

Station 2 – Myrrh & Gold Pick-up
5 Burpees OYO
Read Matthew 2:11-16
Myrrh is also a resin from a tree, but usually stays in an oil form.
Acquired “Myrrh” 2x 5 gallon buckets w/lid filled to top – 40lbs of Water
Acquired “Gold” 140lb Concrete Cross w/supporting timber #encorefrommurdocksmadmosey
Follow your guide to Station 3
Weighted Run w/ all items ~.5 Miles to Station 3
Video

Station 3 – Gear Drop
5 Burpees OYO
Drop all your gear at the Start Point
Sing “Joy to the World” as a team
Proceed to Station 4
Video

Station 4 – Heavenly Hosts (Sand Pit)
Read Luke 2:8-15
Team Leader sings “Hark the Herald Angels Sing” while the team makes Sand “Angels” in the sand pit #sugarcookies
Video

Station 5 – Manger Set-up #useyourbrain
Read Luke 2:16-20
Return to Gear Drop
Assemble the “A-way Huge Manger” using both team’s manger pieces
Quick pictures at ENDEX
Wise Men - Final Photo Crop

“Bring Sally Up” Challenge w/ partners and acquired items #smokedquads
(See YouTube “Bring Sally Up”)
3:30 Minutes of Squats with Minimum of 35lbs per person

6MOM (T-claps to 1D and Hootie) #mybagsweresmoked
Russian Twist – 25, Rinse & Repeat – 20
LBC – 30, Rinse & Repeat – 20
Spicoli Burpees – 15, Rinse & Repeat 15
Wheelbarrows – Across Sandpit – Dirkins – 10 & Switch
Deadman Drag – T-clap Merkins – 10

COT
MAJOR ANNOUNCEMENT – “Twerkin” tapped out yesterday and fully surrendered his life to Jesus Christ as Lord & Master!! #Godisgood
Christmas drop-in on Saturday 12-4PM at Mack’s downtown
Christmas in Mauldin Today 6-10PM

T-claps to EC who helped make the “way huge manger”

Merry Christmas Guys!  Hope you are building your “Soul” strength as well as your physical strength – Captain H.M. ‘Howling Mad’ Murdock aka Kurt Hartley

A Jarhead's Revenge

16 of the Faithful gathered at The Tank Yard together in some chilly (but thankfully dry and windless) Gloom to see what brother Semper had in store for his VQ. There was running. Oh yes, there was much running.

Flay posting on Semper’s behalf. All hashtags are courtesy of YHC

WARM UP:

SSH X 20

IMPERIAL WALKERS IN CADENCE X20

MERKINS IN CADENCEX20

MOSEY TO BOTTOM OF HILL:

PARTNER UP FOR DORA 1,2

RUN UPHILL TO SPEED BUMP WITH ONE BURPEE AT TOP EACH TIME

100 MERKINS

200 SQUAT

PLANK WHEN FINISHED #suckingwind

MOSEY TO VERY TOP OF HILL

INDIAN RUN THROUGH GOWER TO HERMEE’S HOLLOW

PLANK UP FOR INSTRUCTIONS

SPLIT IN TWO GROUPS FOR PAIN STATIONS

GROUP 1: 25… NO, 20… NO, WHATEVER YOU CAN MANAGE BALLS TO THE WALLS SHOULDER TOUCH PUSH UPS #crowdpleaser

GROUP 2: 50 DIPS

FLAPJACK

PLANK UP

CIRCUIT:

RUN TO “G” AT BOTTOM OF HILL

20 SQUAT JUMPS #ugh

BEAR CRAWL UP HILL

10 BURPEES #doubleugh

SPRINT TO OTHER ENTRANCE #tryingtogetflaytomerlot #failed #justbarely

20 FLUTTER KICKS

CRAB WALK DOWN HILL

10 DIAMOND MERKINS

RUN TO “G” 20 AIR SQUATS

MOSEY TO SHELTER #uphilagain

10 DERKINS

10 DIPS

MOSEY TO PLAYGROUND

SPLIT IN 3 GROUPS FOR PAIN STATIONS

GROUP 1: MAX COUNT PULL UPS

GROUP 2 : 20 SWERKINS

GROUP 3: 50 RUSSIAN TWIST SINGLE COUNT

ROTATE

PLANK WHEN FINISHED

MOSEY TO TENNIS COURTS

6MOM:

FLUTERS X20

HELLO DOLLIES X20

BACK SCTRATCHER X20

50 LBC OYO

10 BURPESS FOR SPICOLI #hootieble

COT

Moleskin

  • Heckuva VQ from Semper. Never mess with a Jarhead
  • Christmas drop in on Saturday 12-4 at Mack’s downtown
  • Christmas in Mauldin on Saturday 6-10.
  • Anybody wanna do the GOAT on New Year’s Day?
  • Shirts are on their way in. Santa Flay will update.
  • Prayers for Semper for his exam today followed by sinus surgery #worstdayever
  • Prayers for brothers in the Circle who are struggling. #youknowwhoyouare
  • Keep Spicoli in your hearts…

(Untitled)

21 Loyals rejected passivity, denied marinating, and discarded their Fartsacks to plant a shovel flag, embrace the gloom, and accept the challenge that awaited them in the frozen, bitter temperatures that November has provided.
(Works cited:  Microsoft Word Thesaurus)

Warm up

20x SSH

20x IW

20x LBC

Spicoli – 10 Burpees OYO

Mosey to the parking garage by Greenville News

Elevator #1

Bunny hop up the stairs stopping at each floor to do an exercise

1st Floor – 10 Peter Parkers

2nd Floor – 20 Burpees

3rd Floor – 30 Lunges

4th Floor – 40 Air squats

Run down through the parking garage and finish with 50 LBC’s at the bottom

Plank until everyone finishes

Elevator #2

Run up the inclines, exercise, and perform lunges the length of the straight-aways

1st Floor – 10 Air Humpers (see pic)

2nd Floor – 20 Air Humpers

3rd Floor – 30 Air Humpers

Run down the stairs to finish with 40 Air Humpers at the bottom #greatsuggestion #feeltheglutes

Mosey to the empty building behind the peace center

3 times through:  1 minute of People’s chair, 10 Burpees OYO

Mosey back to the peace center

6MOM

15 x In and Outs

21 x Freddy Mercury’s

20 x Rosalita’s…or Dolly’s…#samething

31 x flutter

COT & BOM

Announcements:

-Toys for tots – F3 Christmas Drop-in at Mac’s Speedway Saturday the 14th from 2-4.  Bring a new unwrapped toy and hang around for 2nd F quality time.  If you can’t make it, bring a Toy to Legacy on Saturday or contact Iceman or Hootie to arrange a handoff.

– Christmas in Mauldin – Drop in at Mauldin Cultural Center from 6:30-10.  Bring canned goods/non-perishables  for the Mauldin Elementary Backpack program.  BBQ dinner, beer, and live music to enjoy!  If you can’t make it, bring your donations/goods to Legacy on Saturday or contact Iceman or Hootie to arrange a handoff.

– Lifting up Scuba Steve’s dad as he adjusts to a not so welcomed retirement

– Lifting up EC’s friends who are facing some struggles

– Prayers for good news as Pledge heads to a Dr. appointment on Monday to get an update on his foot.

– Saturday AM workout at Legacy 7AM.  Murdoch has the Q.  It will be LEGEN….wait for it….wait for it….DARY!