Just a Light Jog

    When: 07/07/2015

    Where:

    The Pax: Defcon 2, Crack, No See Um, Boomer, Nacho Libre, PE, Grits, Mufasa, Darth Visor

    QIC: Trojan



10 PAX out for a jog early in the gloom.  The group was a little quieter than usual.  Not sure if that’s because there was nothing to say or because everyone was out of breath and too busy sucking wind for mumble chatter.

The Thang:

Started off with the light warmup:

  • SSH
  • Cotton Picker
  • Merkin
  • Imperial Walker

The workout:

  • Out for a jog around the park with a break every couple of minutes for 30 seconds of exercise
    • Burpees
    • Jump Squats
    • Merkins
    • People’s Chair
    • Leg Throws – core exercise where partner A throws the legs of partner B down toward the ground while partner B tries to keep legs up at 90 degrees from the ground while laying on his back
    • Freddy Mercury
  • Mosey into the turf baseball diamond for some more at your own pace.  Keep running around the warning track and stop for exercises
    • Burpees
    • LBC
    • Werkin
    • Mountain Climbers
    • Dolly
    • Muhammad Ali
  • Short mosey out to the hill where we partnered up.  Partner A did core exercises while partner B pack pedaled up the hill and ran back down.  Switch places so everyone gets a turn on each exercise.
    • Dolly
    • LBC
    • Elbow Plank
    • Flutter

Naked Moleskin:

Nacho and Crack pulled up at the last minute, delaying the beat down for as long as possible.  As already mentioned, it was quiet this morning among the PAX.  We’ve learned to expect more of the mumble chatter, especially from Darth Visor (Respect!).  Defcon 2 kept a spot at the front of the PAX just to be sure he didn’t end up getting left behind.  PE showing some huge improvements in short number of beat downs.  Boomer and Mufasa get a special shout out for their contribution in providing suggestions for exercises to use.  Crack and Nacho Libre finished the workout on another level.  Those two were about ready to lap the rest of the PAX out on the turf if we had gone much longer. No See Um seems to be making a habit of showing up, contrary to what his name would suggest.  Grits must have had the flag, betting opens now whether or not we see him on Thursday since Crack took the flag home with him.

COT:

God is good!  He showed favor toward Mufasa and enabled him to complete the project that was a pain point last week.  Boomer’s daughter had the privilege of spending some time at the dentist today thanks to a broken tooth. Hope and pray that went well and any recovery period goes quickly.

Convergence on 7/11 at Riverside Park at 0700 for an hour and a half of pain.  Thursday morning (7/9) Crack will be QIC. Bring the running shoes.

Custom F3 GORUCK HTL 4/21/16 – Greatest CSAUP

    When: 4/21/16

    Where:

    The Pax: F3 Nation

    QIC: Dallas



It is time to raise the CSAUP bar again….

Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16

03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options.  Get signed up now so we can fill the event and have the best GORUCK custom event for F3.  Our Cadres Jesse H, JC and Chuy are excited about another custom event and this will be Jesse’s last event before he moves overseas.

HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

GORUCK HTL is a Heavy, Tough/Challenge and Light event all back to back to back.  The event will start off with a 24+ hour Heavy which will then lead into a 12+ hour Tough/Challenge and end with a 5+ hour Light event.   Between each event you may be given a short break to clean up and refuel. If you make it to the end of the Light event you will earn the HTL patch. While it’s not exactly Selection, it still is not for everyone.

When: 4/21/16  

Thursday 2 p.m. start of Heavy

Friday 7 p.m. start of Challenge

Saturday 11 a.m. start of Light

Where: Asheville, NC

Who: F3 Nation

Why: Because we live in the greatest Country

Cost: HTL – $300, Heavy Only- $200, Tough/Light – $250, Tough Only $150

Pay via paypal as Friends & Family to jdroeder@gmail.com and comment below with your F3 Name, Region & Paid.

** Once you have paid you will receive private GORUCK event registration page from Dallas.

Communication – Updates will be done via this F3Nation.com post and via email once you have paid.

Questions? email Dallas at jdroeder@gmail.com  A NoCo team is planning this event.

Almost feels like fall?

    When: 06/30/15

    Where:

    The Pax: Mufasa, Darth Visor, Trojan, Crack, Nacho Libre, Peanut, P.E., Light Bulb, Little Chicken, Foghorn, Boomer

    QIC: Boomer



11 Pax enjoyed the low humidity and came ready to work this morning.

Warmup:

SSH x 25

Cotton Picker x 12

Squats x 15

Merkins x 15

The Thang:

Mosey to Field of Dreams and Indian Run while doing Ray Lewis in cadence

Dirty McDeuce- All IC x 12

1st Set: Mountain Climbers, Flutter Kicks, Squats

Run

2nd Set: Plank Jacks, Dolly, Lunges

Run

3rd Set: Werkins, Rosalita, Monkey Humpers

Run

4th Set: Carolina Dry Dock, Freddy Mercury, Burpees OYO

Mosey to Wall

Dips x 15

Derkins x 10

Mosey to baseball field.  Like tunnel of love but every other pax was in low plank.  Pax went under and then over across the outfield.

Mosey to the big hill.  Partner up.  One sprints up hill and back while other does diamond merkins.  Switch until 100 diamond merkins.

Mosey to COT for 6 MOM.  LBCS, Reverse LBCs, Low flutter, Slow flutter.

COT- Prayers for P.E.’s fiance moving to town, expecting wives, and continued growth for the Rubicon.

Naked Moleskin:

– Crack posted in spite of a “bandaged” finger.  He’s quite an inspiration to us all.

– Peanut proposed changing P.E.’s name.  It’s under consideration, but it will only get worse.  Spirit fingers or the Soprano are possibilities.  Also learned that P.E. has never lit a firecracker of any type in his entire life.  Very sad and unAmerican.  If P.E. posts on the 4th, this will no longer be true.

– Excited for Peanut’s VQ on Thursday.  Love the newer guys stepping up to lead.  Let’s keep it going!

Rocking at the Rubicon

    When:

    Where:

    The Pax: Mufasa, Peanut, Nacho, Defcon2, Stang, Sketchy, HickoryStick, Trojan, Crack

    QIC: Foghorn, Grits



Warmup:
SSH x 10
Imperial Walkers x 10
Merkins x 10
Wet LBCs x 15

The Thang:
Field Trip!
Capture the Flag – Flag in front! Indian run/sprint (Hickory has some wheels!), leader captures the flag. Back to AO..

Peanut reunites flag to shovel. Mosey to creek, grab a rock.

Partner up! One with the rock, partner sprints to planters, 10 dips, sprint back. Rotate the rock: Low curls, High curls, Full curls, Skull crushers, Upright rows. As many as you can muster.

Crack led us in the ‘F3 Alphas’ (I think I got the name right?). Squat while extending the rock in front x 10.. OUCH.

Mosey to BallField

Diamond Gassers
BearCrawl to 1st Base Merkins x10
HIgh Knees to 2nd Base Knee Kicks x10
RunBackward to 3rd Base Mountain Climbers x 10
Plank

Mosey to Small Hill

Triple Nickels escalating
Air Presses x5 x 10 x 15 x20
Sprint to Hill
Merkins x5 x 10 x 15 x20
Mosey to Pavilion for Sweat Party
LBC x 20 3 count
Step ups x12
Peoples Chair x 30 secs
Derkins x12 on 3 count
Rinse and Repeat 4 times
Rounded out with Balls to the Wall 3 dips and hold 10 secs.

6MOM

Rosalita x12
Dolly x15
Side Planks x8 both sides
Flutters x12

Moleskin

It was a great beatdown this am just before the rain dumped. Lot’s of wet shirts due to sweat party under the pavilion. Crack was extraordinarily happy today with some nice singing during pavilion beatdown. Mufasa is healing up nice (Respect). Thanks to Defcon2 for encouraging Grits as he appeared to be running in jello this am. Great Q by Foghorn, he’s in the groove now. Looking forward to “Virgin” QICs!!! Look forward to 7/11 Convergence. Prayers out to Peanut for he and his wife’s journey. Things will happen soon Peanut!

Torture on the Turf

    When: 06/25/15

    Where:

    The Pax: Darth Visor, Deaf Con 2, Gears, Hickory Stick, Crack, Foghorn, Nacho Libre, Grits, Peanut, Blueberry

    QIC: Trojan



A turf field, some cut up tennis balls, and a deck of cards made for a great time this morning for 11 PAX.  Got off to a little bit of a late start, but made the most of the time by keeping the heart rate up for as long as possible!

The Thang:

  • PAX pick some playing cards.  We’ll put those away for later.
  •  Warmup:
    • SSH
    • Cotton Picker
    • Merkins
    • Imperial Walkers
  • Mosey to the turf and because variety is the spice of life, we changed things up a little bit on the way
    • Walking Lunges
    • Jog backwards for a little while
  • Reverse Indian Run
    • Line up and set the pace for a light jog around the inside of the infield
    • PAX in front sprint to catch up to the back of the line
    • Everyone gets two turns!
  • Line up on the foul line – things are about to get real fun
    • 4 tennis balls about 10 yards apart from each other
    • Run to 1st – 5 Burpees
    • Run to 2nd – 10 Diamond Merkins
    • Run to 3rd – 15 Monkey Humpers
    • Run to 4th – 20 Peter Parkers
    • Back pedal back to the line
    • Too much fun to only do once!  Let’s do it again!  Rinse and repeat for another 7-8 minutes.
  • Quick 10 count to catch our breath
  • Mosey up and around the hill tor some Deck of Death!
    • Diamonds – Diamond Merkins
    • Hearts – Burpees
    • Clubs – Star Jumps
    • Spades – Squats
    • Jokers – 100 LBCs!
    • 18 Cards drawn – lots of squats, burpees, and diamond merkins!  Fortunately there weren’t too many clubs drawn!  Lucky for the PAX, we even drew both Jokers in the deck!  200 LBCs for everybody!
  • Mosey back to the flag with just enough time for a couple more exercises
    • Slow Flutter
    • Reverse LBCs

Naked Moleskin:

Was a beautiful morning in Alpharetta.  Warm air, clear skies, and and a humidity level just shy of 300%.  Lots of mumblechatter during the walking lunges as Grits and Darth Visor keep the form in check  Watch your step during the backwards jog out to the field.  Hickory Stick was wanting to quit early during our torture ladder.  PAX finished that one strong and was eager for more!  Lots of excitement when that first Joker came out of the deck during the Deck of Death!  And then. . . wait for it. . . the second joker comes out!  WHAT?! How lucky can you get?!  Next week, it’s Vegas!

COT:

  • Big Gulp coming at you on 7/11!
  • Missing Mufasa as he recovers
  • Some of the PAX is meeting up in the AM tomorrow for an early run

 

The Hurricane is coming!

F3 brothers the Hurricane is coming to North Charleston SC!

On Saturday, 27 June at 0700 F3 Summerville will kick out its first created #CSAUP! It will be a four hour event with lots of pain, suffering, and brotherhood. We have planned a great workout for you – challenging all parts of the body! To top it off we will hang out and drink some great beers brewed by the Low Country’s own Coast Brewing Company. You will also earn a Hurricane patch to boast of your exploits.

Since F3 Summerville first launched Faultline in January we have been blessed with tremendous growth. That first AO has spawned into so much more – Bootcamps – Faultline, Seismic, Aftershock and Magnitude. Running – Tremor. Biking – Oscillator. Swimming – Tsunami. Service – Landslide. Fellowship – Liquefaction. Faith – Epicenter. Even for all of us it is still incredible to see and feel the changes in ourselves and experience this as brothers. We have men who have never run a race prepping for the Blue Ridge Run. We have men who were in mediocre fitness levels training for a GoRuck in September. Men are challenging themselves and each other everyday and in doing so improving their lives all around – and serving the community!

F3 Summerville wants to thank all of our brothers that came down to get us started and show us the ropes. You have also offered guidance and direction in an ongoing manner! We are all appreciative of your support and this is a time to thank you! Please come out and join us – HC today and enjoy a great event with F3 Summerville.

Click here now for more details and to HC –
www.f3summerville.com/the-hurricane

FartSacker, where are you?

    When: 06/20/15

    Where:

    The Pax: Weird Science (WB), Hickory Stick, Boomer (WD- Ha!), Foghorn, Crack

    QIC: Foghorn, Crack



The SF found pay dirt bright and early on a fantastic day. Unfortunately not many PAX found the flag in return.  Oh well.  No baseball action, so maybe they lacked that 12 YO motivation.

What went down:

QIC: Foghorn

  • Warmups:
    SSH
    Imperial SquWalker
    Merkin
    Mountain climber
  • Mosey to rock quarry and locate a tool:
    Curls from a seated position
    Chest press from the 6
    Shoulder lifts from the 6
    Back to standing:
    Low curls
    High curls
    Curls for girls
    Shoulder press
    Skull crushers

QIC: Crack

  • Mosey to the picnic grounds
    Box jumps
    Dips
    Step ups X2
    Dips
    Wheel of merkins with your favorite curb

Four corners @AgassiLand: Face the same direction during each bit of travel: shuffle right, run forward, shuffle left, run backwards

  • For two laps:
    – Corner 1: 10 hand release merkins
    – #2: 15 squats
    – #3: 20 LBCs
    – #4: 25 flutters
  • Two more laps:
    – #1: 10 CDDs
    – #2: 15 Peter parkers
    – #3: 20 plank jacks
    – #4: 25 LBCRs
  • Indian run while stopping for an exercise at each new leader:
    Mini suicides
    Air presses
    J-lo’s
    Seal jacks
    Mountain climbers
    Dollies
    SSH
    Dying Cockroaches
    Few more that can’t be recalled
  • Zig zig the parking lot doing:
    Lunges
    Jumps
    Left kereoke
    Right kereoke
    Backwards run
  • 6MOM lead by Weird Science
    V-ups
    Toe touches
    Rosies
    Freddies
    Long slow flutters
    Toes to the sky
    A few more!

COT

Moleskin

  • First off, and the thing on many minds, Prayers to the folks in Charleston.  The victims families have been models of Faith in spite of this terrible tragedy.  Its Faith like they are demonstrating that will do way more good than some chump can do bad.
  • After having 17 on Tuesday morning, we dribbled down to 5 real men. Is it because 7 am is too late? Is because we have ballroom dancing lessons in town? Is it because YHC was set to Q? Is it because all the local PAX are registered for the big race tonight? Let’s hope it’s the latter!  Either way, some of our men are dealing with some life challenges and our TAP be with them.  Come back soon
  • Three racers posted today including Hickory Stick.  YHC seems to remember some MumbleChatter about him #resting? in order to beat the #LOHL.  That is why he is a #LEADER
  • Nice work by Foghorn on the Q’tivity. We even tried a few new things that weren’t too weird.
  • Speaking of weird, Weird Science was blindsided and forced to lead the majority of 6MOM.  Not only did he make it happen, we actually went for 7MOM.
  • Slick work by Boomer being stuck with the SF so that he had to post!

Remember when we had a breeze?

8 PAX joined up in the Rubicon on yet another warm, humid morning.  Where is that breeze that used to come through in the gloom?

Warmup by Foghorn
Happy Jacks
Something Frogs
Up Downs

The Thang
Mosey out to the field by the horseys
Merkin Ladder
15 Merkins
50 yd sprint
14 Merkins
50 yd sprint
13 Merkins
50 yd sprint
12 Merkins
you get the point

Come back to the wall for some People’s chair with heel touches.
Balls to the Wall.
Broke into groups of 4.  One group did more People’s Chair, other 4 did 10 swerkins, and switch.

Mosey to the planters for some step-ups and dips.

Mosey to the hill by the Field of Dreams

Jacob’s Ladder to 11
Rosalita at the bottom, Star Jumps at the top

6 MOM to the bell.

COT
Prayers for Mufasa taking some R&R to come back stronger.
Nacho Libre’s gf is going to Nicaragua for a mission trip Saturday.
Few Ms in the bunch are expecting.

NMM

Half the PAX today were from Booster.  These guys need to give EH school
This was a hard workout IMO.  I had been battling what I think was a sinus infection the past few days, almost bowed out of Qing to be honest.  It wore me out, good work by the PAX finishing strong. #Flonase
Great job by Foghorn on his first lead in the warmups.  Good energy and some solid new stuff for warmups.
Epic battle of Balls to the Wall between Nacho Libre and Trojan, so epic that I don’t exactly remember who won.
Good calls by Crack and Boomer to let everyone lead a Mary workout to get those that haven’t Qd yet up to speed.
Peanut’s version of Balls to the Wall would be way easier, needs to do Q school and work that in.
Welcome FNG Blueberry!

 

A Humid Field of Dreams Beatdown

    When: 06/16/15

    Where:

    The Pax: Trojan, Darth Visor (WD), Hickory Stick, Mufasa, Foghorn, Lightbulb, Nacho, Crack, No-See-Um, Si, Peanut, Boots, Sketchy (FNG), Little Chicken (FNG), P.E.- Performance Eval (FNG), Boomer, Crotch Rocket

    QIC: Boomer



17 committed PAX including 3 FNGs and 1 visitor (Crotch Rocket) stormed the field of dreams for a humid and sweaty beatdown.

Warmup:

  • SSH
  • Squats
  • Cotton Pickers
  • Merkins

The Thang:

  • Mosey to the Field of Dreams.  Indian Run for 2 laps.
  • 4 Corners (corners where the infield ends) with Escalator
    • Burpee Broad Jump down first base line
    • 10 Peter Parkers
    • Lunge, Lunge, Squat down second base line
    • 20 Monkeyhumpers
    • Bear Crawl down third base line
    • 30 Mountain Climbers
    • Crab Walk to home plate
    • 40 LBCs
  • Burpee Chaser (everyone partners up, one partner backpedals while other partner completes 5 burpees, after 5 burpees he chases down backpedaling partner, partners then switch, repeato around the field for 5 minutes)
  • Jail break to home plate
  • Mosey to the hill.  Partner on the ground does flutter kicks while other partner runs up the hill and completes different exercise.  Then down the hill and flip flop with partner.  First round 10 diamond merkins, second round 20 normal merkins, third round 30 werkins.
  • Mosey to nice, wet grass.  Slow merkins while PAX wait for the 6.
  • 5 MOM
    • LBCs
    • Dolly
    • Freddy Mercury

COT:

Boots- Praise for great VBS last week.

Nacho- gf going on mission trip next week

2 engaged PAX- prayers for future marriages

Naked Moleskin:

  • Weekday beatdowns continue to be a growing phenomenon in Alpharetta.  3 more FNGs today.  Great effort from Little Chicken, P.E., and Sketchy today.
  • Darth Visor barely made it, and his mouth stayed in the fart sack until the QIC taunted him to wake up.
  • Burpee chaser seems to be a PAX favorite.  No place to hide and rest on that one.
  • Great to have Crotch Rocket join us.  We’ve learned a lot in 2 months.  Thanks for giving it away to us.  We’re ready to do the same in Athens, Chattanooga, Birmingham, and beyond.
  • Looking forward to the Convergence on 7/11
  • Excited to expand the QICs.  So many great leaders in this group.

Grab a Rock, But Choose Wisely!

    When: 06/13/15

    Where:

    The Pax: Toll Man, Weird Science, Uga (FNG), Foghorn, No See Um

    QIC: Trojan



6 PAX enjoy a Saturday morning beat down and the FNGs keep on coming.  The workout started out with some confusion and blank stares as Q tried to find a suitable hill to get things going.  Once we found the hill, things got real.

The Thang:

  • The warm up:
    • SSH
    • Windmills
    • Merkins
    • Imperial Walkers
  • Mosey to the rock pile and grab a rock
  • Mosey across the park
    • stop for some planks and merkins on the way
    • first hill isn’t quite satisfactory – mosey on to the next
  • Finally, a hill that is worthy
    • partner up
    • first partner runs up the hill while carrying his rock while the other partner is doing exercises with his rock
    • team must reach 100 reps of each exercise rock
    • Curls, Skull Crushers, Press, Rows, and Squats
  • Mosey with the rocks over to the wall for some people’s chair
    • pull up some air and pass the rock down the line and back – x5
    • everyone grabs a rock and back to the chair – everyone passes his rock to the right and dump the rocks at the end – x6
  • Mosey back to the rock quarry and drop off our rocks
    • stop for a quick break and some flutters along the way
  • Mosey to the turf field and find your partner again
    • first partner takes a lap around the bases – bear crawls to first and then run the rest
    • partner at home does Planks, LBCs, and Monkey Humpers
    • switch places after each lap
  • Mosey to the Pavilion for some slow cadence pain
    • Derkins
    • Step Ups
    • Dips
    • Flutters
    • Nice slow cadence so the PAX can feel the burn
    • rinse and repeat
  • Mosey back toward the parking lot and get in some 6MOM
    • LBC
    • Rosalita
    • J Lo
    • Dolly with some slow counts
    • Freddy Mercury

COT

  • Prayers for Tool Man’s family, especially Kolten and Kora, during a tough time of transition
  • Prayers for Foghorn and family as they’re moving into a new house, transitioning to a new job, and have a baby on the way

Naked Moleskin:

  • The hill proved to be more of a challenge than anticipated.
  • Weird Science makes a return from his F3 sabbatical and brings an FNG.
  • FNG Uga pushed through the pain in a way that would make any F3AlphaMan proud.  He couldn’t be more disgusted with his nickname.  Welcome to the PAX.
  • Tool Man, Foghorn, No See Um, and Trojan met up for some Coffeeteria after the beat down to talk motorcycles, real estate, careers, and general manliness.