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  • Don’t breathe through your nose or Cheeto Fingers?

    Beautiful AM with 60 degree weather – and TWO FLAGS
    Roots needed a sub – and I couldn’t get to the computer to request another Q so I got stuck with planning the Friday at Wolfpack Mtn. The good news is that I LOVE to run a workout at Wolfpack Mountain.

    SSH x 25, Imperial Walkers x 25, L/RArm Raise Merksx 20, Peter Parkers x 20, and LBCs x 35

    Then we mosey’d to the TOP of Wolfpack MTN

    At the top we did some SLOW COUNT REAL FREDDY MERCURIES x 25, Side Crunches – Left x 20, Walking Wife Pleasers x 20 (didn’t feel this at all), Side Crunches x – Right x 20, Russian Twists x 25
    **Felt the side crunches need to add those to the Mary rotation. The Walking Wife Pleaser wasn’t too good.
    The AM Sunrise was awesome!

    Then we MOSEY’d down to the ROTC Pull up bars

    At the Pull Ups we did a modified Rocket Man series: Pull ups, Box Jumps, 10 x Burpees, and Declined Parkers – – the count was on the 10 Burpees everything else was AMRAP

    We did a second cycle through we did Burpees, Hanging Oblique Rotations,Box Jumps, and V ups

    Man the smell here was special. I thought it was Douille’s breath at first but it turns out there was some fertilizer on the ground

    Then we mosey’d up and down Wolfpack Mtn. Noticed some Honey KiKs cereal by the door way at the top of the Mtn. Last week District, week before that Wendy’s. Someone keeps leaving us treats on the route.

    Then we went straight to benches for a full tabata series with Dips aka Freak Nastys. And it hurt me.

    Good workout this AM gents! Thanks for pushing me!
    Make sure you post tomorrow at City Park with OBT and Dredd!
    I really wanted to name the Hustler – Cheeto Dust/Fingers because of his orange shirt but we kind of had to go with the Hustler. Maybe we need to change that tomorrow to something meaner? Pasties, Tassles, etc…

  • no name

    Mosey to the traditional Birdcage warmup corner

    Warm-up COP in cadence

    Ssh x25
    Walkers x20
    LBC x25
    Mountain climbers x20

    Mosey to the goal post
    Split into groups of approximately 5
    Jog around the field while one group works on the cross bar
    each man across and each man over

    Mosey to the levee behind the zoo for Elevens
    spider man merks at the top
    jumping squats at the bottom

    Mosey to the Bird Man (Audubon)

    20 dips in cadence

    Mosey toward Magazine St and circle up

    Side lunges ic x20
    Backwards merks short cadence x12
    Dr. W ic x12
    hip raisers on each side ic x12
    merkins ic x12
    the real Freddy Mercury ic x25
    Sprint to the flag

    a long minute of plank

  • Cincol (Sinkhole) de Mayo

    In semi-honor of New Orleans’ tribute to the Mexican victory against Napoleon III’s crack troops on this day in 1862, we promptly head to

    COP Uno
    Five burpees (for Cinco)
    SSH x31IC (for half of [18]62)
    Parker Peters x31IC (for second half of [18]62)
    Five burps (for Mayo)

    Mosey (apt for today, as it’s a cowboy transformation of vamoose, which is another cowboy transformation from vamos or vamanos, let’s go) to Canal Boulevard for

    COP Dos
    Lunge walk to the top of the levee
    Duck walk to the bottom
    Pause (breathe for dear life)
    Bear crawl back up to the top of the levee
    Bear crawl back down (somehow the road gets longer and longer)

    Mosey to the circle of benches. Sadly there are only eight, while the PAX is nine. So Bogey is forced to share a bench with his Q. Sorry.

    COP Tres
    Dips x18IC
    Left leg dip x10IC
    Right leg dip x10IC
    Incline Merkins x18IC
    Low slow dips x18IC
    Derkins x10

    For those with no sense, they followed the Q through the Sinkhole. A bit squishy. The more sensible members of the PAX managed to stay dry. We call them Pollos.

    COP Quattro
    Zig-zag elevens up and down the levee back towards the Flag. One to 10 of LBCs at the top, and 10 to 1 of lunge jumps at the bottom, with diagonal moseys between top and bottom.

    Finally, with El Sol de Mañana, to

    COP Cinqo por Ciculo de Maria (with apologies for my Spanish)
    Senor W x18IC
    Patadas de Mariposas x18IC
    Putins (or, perhaps for today, Troskeys) x18IC
    Las Cucarachas moribundas x18IC
    Un minuto de tablon (or, as Tonio said in I Pagliacci, La Commedia e finita!)

    To COT for thanks. Sorry for the bad puns.

  • 610 Stomp #37

    Six men gathered in the pleasant City Park gloom for our usual Tuesday run w/lagniappe. After having a modest PAX of two last week, it was nice to see a few more guys this week, especially Beetle from Atlanta. The workout de jour was a thirty minute run followed by speed work on the track. So off we went, 15 minutes out along the Bayou St. John route and 15 minutes back. Most turned around at Dumaine St. or Orleans. T-claps to those who cranked out burpees every six minutes. Reconvene at the track for some sprints. Lap 1: sprint 50M, walk 50M, rinse and repeat till done. Lap 2&3: sprint 100M, walk 100M, rinse and repeat till done. No time left for lap 4. Mosey to flag to seal the deal with 10 burpees. Sweat was dripping so we must have done something right.

    COT included prayer for The Phillips family and Boudreaux’s mother-in-law.

    Tool

  • Charleston Convergence & LDR Conference Pre-Blast

    Men of F3 Nation,
    Please join us for a Convergence and F3 Community Outreach Conference.  We have some of our Brothers from Charlotte joint us to discuss 3rd F, Expansion efforts, history of F3 and will showcase efforts of individual PAX from Charleston in our Community.  It’s an opportunity to learn more about F3 as a whole and even more importantly some of the awesome things our PAX are doing in the community and how we can join them in their work.

    Unless you have something very important going on, I implore you to be present at the convergence on Saturday morning May 14th. We will be having some guest speakers driving from out of town, and we want to display for them our strength, support, and unity! Please try to bring some FNG’s as well!! Aye!!

    WHAT: Convergence & LDR Conference
    WHEN: Saturday, May 14, 0650 – 1100
    WHERE: TheBridge, Mt Pleasant Memorial Waterfront Park and the USS Yorktown, Patriots Point
    WHO: Every PAX who can muster! All regions welcome! FNGs welcome!

    Longer agenda is listed below, including a drop-in the evening before. HC in the comments below!

    AGENDA

    Drop-In (with your M)
    May 13th, 5-7pm
    Wild Wings, Coleman Mt. Pleasant

    Convergence
    0650 – 0800
    The Bridge, Memorial Park Mt. Pleasant
    All other AOs will be closed for Convergence
    0800-0830 Movement to Yorktown

    Conference
    0800 – 1100
    Mosey to the USS Yorktown, Patriots Point, Mt. Pleasant
    Top Shelf Breakfast (Scrambled Eggs, Bacon, Pancakes, Potatoes and Biscuits with Gravy, Etc.)
    Breakfast Cost: $13.00 per man
    Conference agenda includes guest speakers, history of F3, expansion, history and growth of F3Charleston, 3rd F, Community Outreach, and Whetstone.

    Please pay in advance here: paypal.me/bell94/13

    They can’t provide parking at the Yorktown due to the beer fest… and if you want your family to come over for a day at Yorktown your family will have to pay to get in.

  • May Crowning, the Skull Crusher

    Monday mornings always have surprises–such as when Tool says, so you’re Qing today and Thursday. What, that can’t be right. But lo and behold, that’s what Q-meister Hawg reported, so there it is. T-Claps to Amnesty for posting even with an injury: the motto Modify as Necessary means you still can post. So after the apt disclaimer, we mosey to

    First COP
    SSH x30IC
    IW x30IC
    Mountain Climbers x30IC
    Low Slow Squats x30IC
    Gyroscopes x15IC forward, x15IC backwards

    Time to find a bigger friend than usual since we won’t be doing much moseying

    Second COP
    Shoulder Press x20IC
    Triceps Curl x12IC
    Squat x20IC
    Rows x20IC
    Calf raises x20IC

    Nature calls for the Q, and the door is locked! That’s what trees are for. After some planking by the PAX,

    Third COP
    Channing Tatum x20IC
    Dips x25IC
    Tatum Channing x20IC
    Irkens x20IC
    Derkins x10IC, rest, x10IC

    By the way, the original Channing Tatum was born two days after Mr. Awesome: so is that why he was so into the dude that he could remember what movies he was in to know about step-ups? Just asking…

    Fourth COP (or the May Crowning)
    Paired up (Tool and Amnesty, and Marlin and JV) to do two rounds of 30 sit ups per round passing a rock from one to the other. In the first round, Tool and Amnesty smoked by passing their rock behind their heads instead just to their chests. So not to be outdone, Marlin and JV attempt same in the second round. Warning: don’t drop the rock on your head, unless you want to decorate the concrete with a nice shade of crimson. At about no. 13 or so, JV ignores warning.

    Fifth COP (Circle o’ Mary)
    Russian Twists x25IC
    Hello Dolly x25IC
    Dying Cockroach x25IC
    Penguins x25IC
    Hip Dips: right side x20IC, left side x20IC
    Flutter Kicks x25IC

    Lagniappe
    1:30 of plankorama

    Uberslow mosey to return rocks and go to virtual flag. Countorama, namorama and shoutouts for a great May Crowning. 25 more to go for the month.

  • May Crowning

    When Yankee and I taught at Sacred Heart they had a strange little tradition called May Crowning which serves as the namesake for our May Competition. Here are the rules:

    1. Put up $50.00
    2. Post at least 3 times in each of the 4 weeks during May
    3. Keep your money and get a free round at the first F2 event in June.

    The idea is to challenge yourself to post consistently. You have to post at least 3 times each week to win and keep your money – miss one week and you are out. We will use the “loser” money to treat the winners at F2 and donate the rest to charity.

    There will also be an overall winner for the man that posts the most during May. Overall winner gets some F3 swag and chooses the charity (Human Fund is not allowed).

    If you are in, post a comment below. Reply to your original comment at the end of each week with the number of workouts you posted at during the week. Competition starts on Monday 5/2. Monday – Saturday constitutes a week.

    Game on!

  • No Mosey?? in City Park

    A lucky seven F3ers (6 vets and 1 FNG) gathered for a no mosey beat-down at the NOLA Mothership. “Lucky” so-they-thought because YHC promised there would be no moseying.

    Disclaimer

    Walk (yes walk) from the flag to the Peristyle

    Isometric Circuit (Hold each position for ~60 seconds)
    Plank with right arm extended straight
    Standing, right heal off ground and left leg bent to 135
    Plank with left arm extended straight
    Standing, left heal off ground and right leg bent to 135
    Side plank on left hand
    Standing, right leg extended straight (parallel to ground)
    Side plank on right hand
    Standing, left leg extended straight
    Al Gore
    Bound dog on left hand (from plank, grab left leg with right hand)
    Al Gore
    Bound dog on right hand
    Standing heal raise on left with eyes closed
    Boat 30 sec
    Superman 30 sec
    Boat 30 sec
    Superman 30 sec
    Standing heal raise on right with eyes closed

    Concentric Circuit
    Ascending Testicles on Peristyle columns (IC) x 10 x 5 and hold at top
    Dan Taylor (IC) x 15
    Dr. W (IC) x 12
    Dancing Chilicuts (IC) x 20
    Mucho Chesto (IC) x 5
    Copperhead Squat (IC) x 30
    LBC (IC) x 30
    Superman (IC) x 20

    Walk to bricks in front of Peristyle
    Tempo Merkins (IC) x 10
    Hip Slappers on benches (IC) x 15
    Step-ups on benches (IC) x 20
    Boxcutters (IC) x 15
    Dying Cockroaches (IC) x 20
    Dips on benches (IC) x 20
    Merkins (IC) x 10
    Hip Slappers (IC) x 10
    Calf raises on Peristyle Steps (OYO) 15-20 x 4 sets
    Al Gore for 60 sec

    Walk to Playground
    Pull-ups OYO for 5 minutes
    Arm hangs at 90 degree angle to failure
    Dips on benches (IC) x 20

    Walk to Flag
    Al Gore 60 sec
    Plank 60 sec

    COP
    Named FNG “The Menace”
    Dredd and company on Friday and Saturday this coming week

    Shout-outs
    PAX with injuries for quick healing
    Phillips Family in Lexington, SC – WalkerStrong

    Mumblechatter
    “Oh you really meant NO moseying” – Rudy after YHC said “Walk to the Peristyle”
    “I wish Shorty, the Yoga master was here to correct my form” – YHC
    15 minutes later “Can we mosey now” was heard and seconded by several in PAX

  • Is that Russian Taps or Merkin’ Roaches?

    I love Fridays at Wolfpack Mtn. It is absolutely one of my favorite places to Q. There are so many options but I mostly like to hit those stairs! Today I decided to take it easy on the knees but we still pushed ourselves up the ramps!
    A beautiful AM and 16 PAX to seal the deal.

    Mosey straight to the MOUNTAIN!

    Warm Up COP: SSH x 25, Imp Walkers x 10 decided those were too easy Imp Walker Squats x 15, Mtn Climbers x 25, L/R Arm UP Merks x 25, Lunge Leaps x 20 (Back Lunge and then pull your leg forward and skip jump) Crazy Ragged counting – sorry I was trying something new!
    Then we mosey’d to the base of the MTN.

    All the way to the TOP…at each level East Side 12 – Merkins and 24 Dying Roaches on the West Side 12 – Russian Twists and 24 Shoulder Taps

    Then we got to the wet surface at the top. For some Mary.
    Mary we did left leg/right arm extensions x 20. Then right leg/left arm extensions x 20.
    Then we did Y’s. T’s and W’s courtesy of Chewy. I can literally feel this exercise working various arm muscles and back muscles.
    Then we settled in for some Tabata. We did Parker Peters 8 rounds 20 secs hard as you can go, 10 sec recovery. I definitely hate Tabata but I also love her. I really wanted to get some Burpee tabata in but time was not on my side – even with the quick transitions.
    So I finished us off with pushthroughs x 30 and hello dollys x 30

    Then down the stairs – was that campus cop watching our workout. I’ve got to EH that guy next week!

    COT – we wondered about our FNG from last week OTIS. We prayed for the grace to hear, to really acknowledge and hear the people in our lives. To be present.

  • PreBlast-RAGNAR Trail Relay Race

    Updated PreBlast can be viewed at http://f3nation.com/2016/06/09/preblast-ragnar-trail-relay-race-oct-2016/

     

    F3 Nation . . . Knowing we all like to be challenged, we have something special just for us . . .

    Ragnar Trail Carolinas is coming to South Carolina October 7-8, 2016! The Ragnar Trail Running Event will be an awesome F3 CSAUP challenge including Fitness, Fellowship, and Faith.

    M’s, 2.0s and fellow PAX will be welcome to hang out and support the F3 teams to encourage fellowship among the extended F3 family (We are waiting for confirmation on cost for spectators). We will also be afforded opportunities to promote the mission of F3 to those in the Ragnar Village, whether it be socially or by impromptu workout sessions. Our goal for number of F3 teams is 20-25 from all areas.

    Teams will consist of 8-members (or 4-member ultra teams) who run relay-style on three different single track loops through the Anne Springs Close Greenway forest preserve. Teams run day and night until each member has completed all three trail loops totaling 16.10 miles.

    Each team will have the opportunity to camp overnight in a 300 SF area at Ragnar Village located within the Greenway, get to know other PAX from other Regions, and be an example of what F3 is all about to ‘Ragnarians’ who will be participating through this event. We have been designated a special camping area from RAGNAR just for F3 Nation so we can get to know each other on a more intimate level.

    If you are new or even a veteran to trail running, a great website to help you get started or perform better is www.trailrunningmovement.com.

    Registration is open at www.runragnar.com, so begin forming your teams now and register today. As a bonus, F3 has been offered a $150 team discounted registration by Ragnar. Just use the promo code CT16MF3 to receive the discount. Registration prices will go up on August 4, 2016 at 23:59 MST.

    What: Ragnar Trail Relay Race. 8-Member (or 4-Member) Teams.

    When: Friday & Saturday, October 7-8, 2016.

    Where: Anne Springs Close Greenway, Fort Mill, SC.

    How much?: $1,090/CSAUP Team after Special F3 Discount. Registration prices will go up on August 4, 2016 at 23:59 MST. Registration includes: Team Parking at Greenway, Camping Area, Finisher Medal & Shirt, Meal & S’mores on Friday Evening.

    Needs: Area Q’s to assist organizing teams and spreading the word.

    Contact Bolt, Reborn, or Chaser for more information or if you have any questions.

    There will be more information coming as we receive it from Ragnar.

    8 Friends. 3 Trails. 1 Billion Stars. Unforgettable Stories. Are you up for it?  See you on the trails!