BLIMPS, Rockees, and Star Jumps

    When: 07/14/15

    Where:

    The Pax: Trojan, Darth Visor (WD), Mufasa, Hickory Stick, Nacho Libre, Crack, Def Con 2, Sketchy, Bevo, Boomer, FNG Pumpkin

    QIC: Boomer



11 PAX showed up in spite of my promise for a burpee bonanza.  I planned on more burpees until I realized how much I hate them.  Great to see Bevo return even with such an insulting nickname.

What Went Down:

Quick warmup of SSH, Cotton Pickers, Squats, and Merkins

Mosey to the Field of Dreams.

BLIMPS with a sprint from foul line to foul line.  Repeat.  Mosey down the line to third base and sprint home.  Mosey to first base and sprint to the fence.

Mosey out and find a rock.  Darth Visor grabbed a pebble but that’s okay.  Mosey to the top of Man Hill.  PAX run down hill and perform an exercise and then backpedal up for another exercise.

First series:

  • Reverse LBCs x 40
  • Curls x 30
  • Monkey humpers x 20
  • Rockees x 10

Second Series:

  • Dollys x 40
  • Shoulder press x 30
  • Star jumps x 20
  • Bodybuilders x 10

PAX returned their rock and a brief 6 inches while waiting for the 6 to catch up.  Circle up and Burp and Merk.  Up to 10 and back down the ladder.  Nacho Libre is officially a merkin machine.

Brief People’s Chair and then 6 MOM (IC).

  • LBCs x 25
  • Dying Cockroach x 10
  • Flutter kicks x 20
  • Boxcutters x 10
  • Rosalita x 20
  • Freddy Mercury x 20
  • Sponge x 10

CoT and BoM

  • Prayers for Stang’s cousin and his time in CA.
  • Lifted up Grits, P.E., Boots, and others recovering from #dustys.
  • Prayers for marriages, girlfriends, all the ways we screw things up.  Help us be better men and leaders.

Moleskin:

  • Welcome Pumpkin.  Glad to have you here.  First class EH by DC2.
  • Alpharetta’s finest was parked at the AO this morning.  I was a little worried DV and Crack’s vigorous counting might have alarmed some elderly citizens walking their dogs last week.  Fortunately, we were off into the gloom before anyone could ask questions.
  • Excellent mumble chatter about the 0.0 in the gravel parking lot last Saturday.  7 points for suck but 0 points for creativity on that one.  Since our brothers at F3 ATL don’t know what backblasts are, I’m not worried about them reading our trash talk.
  • PAX were focused and working hard until that grizzly bear strolled through the park.  Maybe a truth nugget in there.
  • Love this group.  Honored and humbled to Q.  Let’s plan something CSAUP soon.  Get on twitter if you have suggestions!

 

First F3 Atlanta and Alpharetta Convergence

    When: 07/11/2015

    Where:

    The Pax: Sienna, Seles, Hickory Stick, Poison, Tinker Bell, Stang, B-Bo, Mr, Wilson, Green Bean, Boomer, Slugger, Nacho Libre, Darth Visor, Defcon-2, Mufasa, Redbird, Loose Nut, Krystal, Beetle, Crack, Off Count, Nougat, Grits, Weird Science

    QIC: ABC, Trojan and Prius (Short Cut)



As I drove across the Chattahoochee River early on Saturday morning and noticed the fog coming off of the water off, I knew we were in store for a steamy workout. Despite the heat and humidity, 27 pax still showed up at Riverside Park in Roswell for our first convergence between F3 Atlanta and F3 Alpharetta.

 

ABC started us off in gravel parking lot with the proper F3 welcome and introduction. We warmed up with a couple sets of SSH and mountain climbers. He then launched into an intense 0.0 session with merkins, squats, 8 count body builders, standing lunges, and Stone Mountain push-ups (known as Carolina Dry Docks in foreign territories). Water quickly started pouring off the pax which resulted in many folks having a thick paste of dirt caked to their hands. The first 30 minutes had many questioning how we were going to last for a full 90 minutes.

 

Trojan took the lead at 7:30 and had us mosey over to the grassy field in front of the stage. The change of scenery and the dewy grass were welcome reliefs to all 27. We partnered up and started into several ladders    involving sprints, bear crawls and ab exercises. As 8:00 approached, all pax were quite fatigued, but felt confident that they could make it the full 90 minutes.

 

Prius took over for the final tercile (look it up). He led the pax on a jog down Riverwalk Trail to the west. We stopped for some plank work and some Peter Parker/Parker Peters after about a 5 minute jog. At the turn-around point, all enjoyed a super slow motion Mason Twist/Russian Hammer. After jogging back to the grassy field, we circled up for a few more minutes of Mary.

 

Hickory Stick brought the circle in a little closer and wrapped things up with a proper COT. Thanks for taking us out! We then moseyed back to the parking lot where we enjoyed a little coffee (thanks Grits!) and fellowship.

 

Expectations were definitely exceeded for this 1st convergence. Will need to go ahead and put the next one on the calendar. Riverside Park was an excellent choice of location. Plenty of space and possibilities – and it’s right on the Hooch. Will need to start a regular workout there in the near future. It is a great location for people in Roswell and East Cobb.

FATPANTS

The following is the body of an email that YHC sent out to the PAX of F3 Revolution.  I received considerable positive feedback and thought I’d share it here.

Stay strong men, keep living third.  Iron Sharpens Iron.  Get Better.

FATPANTS

 
You know those pants that you keep in your closet in case you gain that weight back?  Or maybe they’re the pants you have on right now, because you’ve been too busy, you quit caring, or you just can’t seem to make the time to do any real workout with work and church and kids and soccer and dance and committees and class and blah blah freakin blah.
Think back to the hardest thing you attempted lately? Did you accomplish it?  If so did you like the way that felt?
If you didn’t I bet even if you were discouraged, some part of you wanted to kick that thing’s ass the next time you tried it.  (assuming you have man parts)
Maybe your fatpants aren’t really pants.  Maybe it’s that bottle in the back of the cabinet that you used to have trouble putting down.  Maybe its that internet browser that you used to go to and still know how to get to certain corners of the web without leaving a trace.  Maybe it’s that phone number you should have thrown away after the last time you screwed up.
Whatever your fatpants are it’s unlikely you can be confident you won’t be putting them back on if you rely on yourself to do whatever the hard thing that you need to do to prevent it.  Face it, we suck.  Self control is a hard thing.
F3 does a lot of things for a lot of men, some obvious, some not.  But perhaps the most important result of posting in the gloom to get beatdown with a bunch of men who wanted to sleep just as bad as the other 99% of the population is that after some time you build a trust.  Somehow holding each other accountable on whether or not that good ole’ American pushup (Merkin) actually counted or not, leads to holding each other accountable on much weightier things.
So quit putting it off.  Except for with very rare exception, your excuses for why you can’t make it to workout at 0515 on a weekday or 0700 on a Saturday are really just that, excuses that you choose to give instead of deciding to get better.
SEE EXCUSES – if you don’t have time to click the link (seriously?)
You’re not too out of shape.  And you don’t have to come everyday or any set number of times.  
Where you’re already skipping workouts is probably not free.
It is early.  You can make it happen and early is the most likely time you WILL make it happen consistently
You will see better results than you do with your trainer 99 out of 100 times
No it’s not crossfit, No it’s not a cult, Well maybe….you decide.
 
 
So if the hardest thing you’ve done lately is finish that whole burrito, or make it to the soccer field by 9 after you had a couple too many Friday night, or walked from the BACK of the mall parking lot in 95 degrees; come fix that and I promise you will feel more accomplished before your wife and kids, or roomate wake up than you have in a long time.
Let those FATPANTS be a souvenir of an accomplished victory not a safety net in case you fall.
Also there will be a study called Series 33 starting at Elizabeth Baptist Church in Shelby starting end of summer/fall.  We had good attendance at a similar study from numerous men from numerous congregations even before F3 was a thing.
Be on the lookout for this.
Make it happen,
GoGreenego

Hot Damn Boys, this burg’s jumpin’!

    When: 07/09/15

    Where:

    The Pax: Darth Visor (#Respect), Mufasa (#Respect), Hickory Stick, GRITS, Def Con 2, No See Um, Nacho Libre, Boomer

    QIC: Crack



We decided to #Un-ass for a nice stroll through downtown Alpharetta. I should say, when F3 is out and about, what a happening place the town is! Hustle and bustle all over the place. Please, take a tour with YHC as we revisit the morning!

What went down

Run to the corner of Old Milton and Roswell St for warm-ups IC. Did anyone see that group of kids playing Ring-Around-The-Rosie so early!
– SSH x15
– Imperial Walker x16
– Windmill x16
– LBC x12

Run behind Hop Alley. When do they start serving?
– Mountain Climbers x15

Run across the Street. The new city center has some great exreeecise turf!
– Merkins x12
– Makhtar N’Diayes x12
– Hip Slappas (no wall) x12

Run to that pretty parking deck, but whatever you do, DON’T try to jump and slap the entry sign!
– Starting on Level two, partner carries for one level.
– Backwards run for half a level
– Sideways run for half a level
– Flapjack for another half
– Run to the top of level 5 and soak in that #Gloom!
– Lets do some werkins x15

Now lets run down the stairs
And back up the stairs

People’s chair modification while each PAX sprints to the arrow for 5 burpees

Back down the stairs, out of the parking deck and find a curb for the Wheel of Merkins. Hit the wheel IC x5 for each position. Did anyone notice the paver detail in the parking spaces? Fantastic work by the masons!

Lets run on back to the AO. Wait! Stop at Pure to witness the beautiful décor. They best way to see those Mexican Christmas lights is from the 6… let’s do some Mary! IC:
– LBCRs x12
– Russian twist x12
– V-ups x8

Finally make it back to the AO for CDDs as many as can while your partners sprints the lot and back.

COT for a nice breakdown by Darth V

Moleskin
– The idea of today’s post was to let the PAX move at a good pace. Mufasa (#Respect) showed that he is the epitome of an #AcceleratingMan
– Hickory Stick had an idea long ago to visit this parking deck. With him in attendance, what better time than now! Unfortunately, his hammy was not interested. #CollisionLearning maybe? Either way, get some rest, as this #DownPAINment is dedicated to you! P.S. no one doubts your #Justifier!
– By all accounts, DC2 swallowed the #DRP today… stayed with the pacesetters and cleaned up the SF as the rest of the PAX disappeared
– Nice to confirm that Boomer’s daughter has a tooth again. Are Okies related to Mountaineers?
– I hoped to prepare Nacho Libre for his merkin competition. You ready??
– And big shouts to GRITS for living the #RightWay all the time. We give him some strong heckling, but today he has no SF along with a pre-warning about posting, and what does he do… he F’in #POSTS. Maybe we have No See Um to thank for his pestering nature
– Let’s plan to see everyone this Saturday at the #Convergence. Spread the word and lets show ATL why we are the #ALPHA

FYI… the F3Nation app is up and running.  Load the app and sign up.  It is a much easier method of finding our BBs, events, etc.

Until next time, Crack!

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