Black Friday on #REDFRIDAY

Today marked the 3rd Annual Black Friday Convergence held at our newest and seemingly most popular AO The Hill.  Sub freezing temps didn’t stop 24 RedPillers that included a Willie Loman from the land of Q-Tips and 2.5 FNGs.

WOR (BV): Mosey to stairs and hit the deck for some bear crawl butt sniffers up the steps over to the Concession stand for 5 HSPU, mosey down the hill to the soccer field sidewalk…Side Shuffle R, L, Politician, Mosey, High Skips…Circle up at 50 yard line…

Disclaimer

All IC, All 13X

SSH, Imperial Walkers, Deep Squats, Ok Mornings, WMH

Thang:

Evolution I (Floppy Disk)

Count off and partner up.  Head West EZ and perform the following total reps as a team:

100 X Burpees, 100 X Butterfly Sit Ups, 200 X Gorilla Humpers.  P1 runs to East EZ and back while P2 performs exercise.  Flap Jack until finished…

Evolution II (Big Bang)

Line up in West EZ, brief history of Black Friday.  Bear Crawl to East EZ.  First to arrive finds the pack of Goo…this would come in handy lately.  Perform 100 X OYO Merkins.  Flutter Kix for the 6 on the 5 yard line.

Books A Million found the Goo and BB asked him over, under or the same.  Under was called and everyone under his age of 42 performed 20 burpees, those over his age 20 LBCs.

Crawl Bear Back to the West EZ and perform 50 Diamond merkins.

Evolution III (Frugal McDugal)

Head off to the weight room and grab some gear for the evil that FM had in mind.  Break up into groups of six…G1 Dumbbells, G2 Kettle bells, G3 Bar bells, G4 Hold the Doors.

G4 Amphitheater Jumps

G3 BB curls

G2 KB swings (USSR or USA…your choice)

G1 Farmer Carries around the quad (also acted as timer for G2,3,4)

All PAX Rotate through Evolution…Return Gear to Weight Room

MARY (CCR)

50 F Kix IC

TIME

Name o Rama

BOM

NM:

Great turnout for our 3rd Black Friday offering.  Pretty sure that Big Bang, Blue Mule and I have been in attendance for all three but really who besides me is counting?

Always a good time when you have multiple Qs that step up and lead.  Not that much crossover on exercises either.  Fun group of HIMs out today.

BullHorn:

Rumor on the street is Co-VQ happening at The Skunk on Monday from Razor er Venus and Cathy.  Yall post and support them!

Grow School 2.0 happening on 2 December at The Hill 0600-0700 Q with Grow School i.e. the Genesis of F3, what does the 2nd and 3rd F mean and how do we give this thing away…

Keep an eye on the Twitter and Slack for Frugal McDugal’s crazy ideas for The Hill and what The Winter Hillympics entails.

PAX: Numbtucks, Venus, Grease Trap, Tampa Libra, Mr. Clean (Willie Loman), WTF (formerly ATF), Missionary Physician (FNG), Chanel #4 (FNG), Big Bang, CCR, Floppy Disk, Frugal McDugal, Funyuns, Cowboy, Books A Million, Yard Sale, Savannah, Swamp Fox, Foggy Pirate, Right Said, Blue Mule, Edible Arrangements, BV

 

Deck of Death

Clear and Chilly 38 degrees as 11 PAX chose the DRP and defied death for at least another day. Obligatory warm up lap around the courthouse. Pick up Sea Gull after lap 1. Lunges on municipal side of court house. Toy soldiers on the woodsviking side. Some time during the Toy Soldiers, Scraps arrives and with his best old lady voice says “Won’t you go away you Nazi’s, we kicked you out before. Lot’s of awkward laughs until we realized who it was joining us as our second LIFO of the morning.

Mosey to the plaza out side of the Library

WOR
Good Mornings x 12 IC
SSH x 20 IC
Imperial Walkers x 12 IC
Hill Billed x 12 IC
Tempo Merkins x 10 IC

The Thang
Deck of Death
YHC distributed a newly opened and shuffled deck of cards to the PAX each got 5 YHC only got 4 as we were an odd number for distribution.
Spades=Squats
Diamonds=Merkins
Hearts=Crunches
Clubs=Burpees
Joker=Choose Exercise and reps

Going around in a circle the pax revealed a card and all completed exercise x reps corresponding to number on the card. 1-10 Self explanatory. Jack=11, Queen=12, King=13, Ace=14.
Two jokers were left in. Noble Virus selected 6 Squats for his. YHC selected 7 Burpees. Each time a round the circle we completed 1 lap.

5 laps total
111 Squats
105 Merkins
105 Crunches
112 Burpees

Mosey back to courthouse.

MARY
Flutter Kix
Heels to Moon

YHC Shared some reflections from personal reading this am in James on trials and temptations. Prayed for Pax and others going through trials and temptations.

**Thursday @ MMC Special Turkey Day Workout Yosef/Iditarod Co-Q ** 5:30-6:30AM at MMC

YHC,
Iditarod

QIC: Iditarod
PAX: Scraps, Sea Gull, Aristotle, Grohl, Mr. Roboto, NPR, Schnitzel, Yosef, Noble Virus, Papa Juan

Acción de GRACIAS

PAX: Rooms2Go, Bagger Vance, CCR, Big Bang, PSL, Cowboy, Big Stick, Venus, Cathy, Black Lung, Foggy Pirate, FNG Triple D, Binary, Juan Valdez, Vegemite, Jigsaw, Prevac, Braveheart, Ludwig, Offshore, Umbrella, Too Tall, Wall Ball, Walter White, Floppy Disk

40 degrees, a homecoming Rooms2Go and no Floppy met the 24 PAX this morning that gathered to give thanks in workout form at Sir Ellington. YHC had a coffee maker snafu, and therefore came in on two wheels 30 seconds late. On the warmup mosey R2G was thinking about two things: 1. WTF was Floppy? 2. WTF was he going to do as this was supposed to be a co-Q? Perhaps this is a bit of an embellishment. R2G had it under control.

We mosey’d up to the big house for R2G to get us all warmed up.

Disclaimer
WoR (all IC)
ssh x25
bac x10
rbac x10
overhead claps x10
air press x10
willie mays x10
high knees x25
Hamstretch x10

THANG

Acción de GRACIAS
G – orilla Humpers x100. Focus on form. Pain started quickly.
R – oute 66: Mosey around the top loop and stop at each speed bump for ascending burpees. Starting with 1x and work our way to 11x for a total of 66x burpees. Plank/wait then WW1 and wait. Mosey to the tractor pavilion.
A – lternating toe taps on the green benches by the tractor. We did 50x and everyone seemed to be enjoying them so much that we did 30x more.
C – arolina Dry Docks x50. Momentary brain-lapse for YHC on the name for this exercise, though I knew it started with a C. Thankfully, CCR came to the rescue as he does so many times.
I – mperial Squat Walkers x50 IC. A real crowd pleaser. I thought about more, but we were short on time.
A – lternating Shoulder Taps x50 IC. We were running out of time, so we quick moseyed over to the big and traffic-busy hill.
S – evens (Mtn. Climber Merks/Diamond Merks). Due to poor clock management by YHC, we had to cut this short. Traffic is also unwieldy at this point. Noted for future Q planning efforts.

We trail moseyed back to the start where reigns were passed to R2G’s very capable hands for a quick Mary.

Mary
Boxcutters x25 IC
ABC’s kinda IC

MS
It was so great to have Rooms2Go back out in the gloom. He’s a great friend, and his willingness to co-Q was inspiring. Welcome FNG Triple D. He’s a friend of Foggy Pirate’s, who was in classic foggy form this morning. It was also good to see some faces that we haven’t seen out in the gloom in a while. Apologies to R2G and the PAX for my clock management. At least we got a couple minutes of Mary in. I am sure everyone will do their own ab makeup.

BH
Reminder to sign up for Room in the Inn at Crievewood Baptist. Info and link are on Slack. Reach out to Dupree for more details.

Black Friday convergence at The Hill (Franklin Road Academy). Workout will be 6-7am. Meet around back at the football fields.

Grow School on Saturday, December 2nd at FRA. Workout 7-8am followed by biscuits and discussion about the purpose behind F3. If you value F3 please come to this. It will be a good chance to learn more about why we do what we do and how we can make it better.

See you boys in the gloom,
Floppy Disk & Rooms2Go

Chillin at Detention

A dirty dozen showed up today that started out with .75 Mile run then approximately 10 burpees with Bear crawl (10 yards) to 50 sit-ups with broad jumps (10yards) to 10 worst mercans with bear craw (10 yards) to 50 flutter kicks. We didn’t this approximately 2 to 2.5 rounds with another .75 mile run. Followed up with about 6 40 yard sprints

Warm Feelings at The Skunk

6 warm blooded creatures posted for some frosty fun at The Skunk.  Here’s how it went down:

Warm-up COP: Russian Soldiers, Copperhead squats, Imperial Walkers, Scorpion Stretch, Good Mornin’s

Go grab some weights for the following:

10, 9, and 8 reps of rows, jump squats and dive-bomb merkins

1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees

7, 6, and 5 reps of rows, jump squats and dive-bomb merkins

1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees

4, 3, 2 and 1 rep of rows, jump squats and dive-bomb merkins

1 min each for single arm snatch, single arm swings, goblet squats, deadlifts, burpees

ab fun including, leg raises, v ups, pull overs, oblique crunches and weighted WWI’s

NMM:  YHC was truly a bit concerned when there were no other participants at 0526.  Thankfully En Fuego rolled in with Venus and Kathy rolling up and hanging in their sled while YHC and En Fuego started the warm-up promptly at 0530.  Big Stick rolled in somewhere around 0540 after claiming a failed Foxtrot pickup.

Hilarity ensued as everyone went through the sets, and we learned that Kathy’s special purpose is the dive-bomber merkin.  Who knew!?  It’s also interesting to see how people gear up when the temperature drops.  We had everything from tights, Venus/Razor’s ode to Mike Tyson and Kathy’s fourteen layers.  It could be that Kathy was still cold from the ruck.  He said it went well and was not overly taxing.

Special thanks to Bagger for letting me take the Q so I could make sure of no running on the bum knee.

Stay Classy,

Toga

PAX: Big Stick, Kathy, Toga, Venus, Leatherneck, En Fuego

QIC: Toga

VQ at the Racetrack

Pax: Greasetrap (Co-Q), Too Tall, Venus, Olan Mills, Funyuns, CCR, Cinderella, Cheese Curd (visiting from North Charlotte), Offshore, Captain Derivative, Private Sandman, Numb Tucks (VQ)

12 Pax total gathered for a new day, with a new Q (thanks for humoring me fellas). With Greasetrap helping the new Q we had sandbags and med balls waiting in the lot. With a quick Molly to the park to drop off the bags and med balls, we headed to the garage. A quick warmup and then the work began.

Sprint up each ramp, at the flat perform 5 4x4s (burpee w/ four merkins, and four mountain climbers – thats one rep) – bear crawl forward to other side and 10 Sit Ups. After another sprint do 5 Worst Merkins (wide merkin – normal merkin, diamond merkin: thats one rep – bear crawl backward – 10 flutter kicks) Do OYO until you reach the summit. Since a VQ led we had to break early and molly to the top before going back down the stairs to the park.

Once all arrived to the park (the men with rucks were working hard) we partnered up into two groups.

Group 1: 10 clean and jerks with sandbags (going down to 1 alternating with partner. Group
Group 2: 5 pull ups, 5 chin ups, 10 dips, 10 lunges each leg, 10 med ball throws and one lap around the racetrack.

After group 1 finished switch. Again timing was off a little but we still got a good workout in. Molly back to the cars for some planks and flutter kicks. Good learning experience, thanks for coming out men.

We Focus on the Second F (with YHC Hopeful it’s not Historically Bad)

PAX: Life Champ, Foggy Pirate, Leatherneck, Venus, Erector Set, En Fuego, Cathy

QIC: En Fuego

Six other PAX braved an En Fuego VQ – arriving to a 46 degree gloom under some breezy skies.  Mumble chatter begins with PAX discussing all time worst VQs and the corresponding exercises.  YHC’s mind starts sweating as the lists are tossed out – hearing the sounds of exercises about to be partaken.  Alas, too late to rewrite the script, the 5:30 bell tolls and we’re off.  Here’s what we did:

Quick mosey followed by COP: SSH, WMH, GMs and Scorpion Stretch.  YHC instructs that today’s theme is the Second F – and from this point forward you won’t do another exercise without your partner.  With that, commence fireman’s carry mosey to the soccer field:

The Thang:

Partner 1 begins suicide utilizing length of soccer field – 1/3rd, 2/3rd and full length with one burpee, two burpees, three burpees at the respective stops.  The Second F twist is Partner 1 never takes their eyes off Partner 2, always facing Partner throughout length of suicide (so half the suicide is backwards run).

Partner 2 commences the following, with Partners flapjacking until the below is complete:

  • 100 Burpees
  • 100 Jump Squats
  • 100 Merkins
  • 100 Lunges
  • 100 LBCs

Following mumber chatter consensus on a growing disdain for backwards running, we’re all in and commence fireman carry mosey back to parking lot.  YHC later realizes VQ lesson #1 – never go back to initial place of COP until it’s officially Mary time – because we aren’t there yet.

With same Partners grab a parking spot lane – wheelbarrow across lot to opposite parking block in your lane.  Partner 1 completes 5 urkins followed by 5 derkins while Partner 2 performs back and forth jump over parking block until Partner 1 completes.  Flapjack and R&R x 3.

Slight mosey back to initial COT spot – confusion reigns again with PAX thinking it’s over (confirming VQ lesson #1 a second time).  Nope, we’ve got 3 minutes for Mary’s – where we complete group ABCs recited around the horn at a level slightly ahead of 3-year old’s pace followed by a plank closeout.  VQ officially a wrap.

COT: TAP for Leatherneck’s brother-n-law, T-Cell and Leatherneck with babies forthcoming and Cathy’s in-laws both battling pneumonia.

Great job to each of the PAX – 1.65 miles total on the suicides.  Thankful and am appreciative for the opportunity to lead and work alongside you!

SYITG,

En Fuego

 

Detention Monday November 13

A cool 50ish degrees greeted 19 PAX as they started off their Monday the right way at the gloom.

PAX: Granola (visitor from Memphis), CCR, Ludwig, Grease Trap, Dmish, Floppy Disk, Cinderella, brother-at-large, Private Sandman (FNG), PSL, Old Hickory, Umbrella, Bagger Vance, Calf Killa, CAPSLOCK, Captain Derivative, Accounts Receivable

QIC: Dupree

WOR:

Quick loop around the parking lot

Side Straddle Hop – 15xs
Willie Mays – 15 xs
Good Morning – 15 xs
Baby Arm Circles – 10 xs
Reverse – 10 xs
Slow and Low Squats – 15 xs
Merkins – 10xs

THANG:

Mosey back to the bus drop off line.
Bear Crawl up the hill to the 3rd speed bump.
Mosey to the Pick up line.
Broadjump burpee the pick up line.
Mosey back to the bus drop off zone.
Rinse and Repeat
(That sucked).

Mosey to the top of the grassy hill behind the playground for some 11’s
Atomic Merkins and Jump Squats.

20 rows
20 Derkins
10 Pull ups

Mary:
30 WWI’s
30 WW2’s
Low Plank
Flutter Kicks
End with some more Good Mornings

Great work today guys. Always an honor to lead you. Welcome to Granola from Memphis (who killed the workout). Welcome FNG Private Sandman. Good name selection, but we seem to be demoting the military ranks.

Announcements:

Q-Grow School December 2nd – 7-9:30. Workout and breakfast. Will be going over what F3 is, and how we can get better.

3rd F opportunity Sunday November 26th at Crievewood Baptist. CBC hosts Room in the Inn for homeless men. We will be providing dinner and packing sack lunches for the men. Great opportunity to bring wives and kids as well. Will be sending out a message on SLACK for signups.

Dupree

Backwards Day

40 degrees and clear skies made for a beautiful morning for the 22 guys that made the correct decision.

PAX: Donuts, CCR, Funyuns, Cinderella, Prevac, Edible Arrangements, Floppy Disk, Numbtucks, Braveheart (FNG), Dr. Smartt, Cathy, Yard Sale, Venus, Jigsaw, Dupree, CAPSLOCK, HVAC, Dine ‘n Dash, Olan Mills,  Blackwater, Big Stick, Ludwig van OshKosh (QIC)

Pre-workout  chatter between YHC and Donuts consisted of the following:

Donuts: Why do you have the name Ludwig?

YHC: I’m a classical piano player.

Donuts: Why didn’t we name you the “Pianist?” (the innuendo pronunciation)

YHC: Or better yet, the “Pianist Mightier.”

A bit chilly, so started off with a longer mosey up the bus loop and back down to the pavilion to get the blood pumping.

WOR:

SSH x20

Hopkicks x10

WMH x10

BAC x10

RBAC x10

Slow ‘n Low Squats x10

Mountain Climbers x10

Thang:

YHC hasn’t experienced a Merkin Clock in a while so I figured it’d be a good day to use it for the workout.

All merkins performed in 4 count cadence

10 Wide merkins (werkins) then 1/4 circle lateral bear crawl to Left (clockwise)

10 Diamond merkins then crawl

10 regular merkins with one leg off the ground, then crawl back to the right

10 regular merkins with other leg off the ground

Time for some burpee broad jumps the length of the pavilion and back. But once you get to the other side, broad jump backwards and then do a burpee. This sucked.

Mosey over to Crievewood Baptist for some 11s with Jump Squats at the bottom of the parking lot, and Burpees at the top. The catch here is that you are facing downhill the entire time — meaning you backpedal up the hill each time, and perform a decline burpee at the top. Can we call this a Durpee? This really sucked. TClaps to Floppy, Big Stick and Funyuns who set the standard for this.

Say goodbye to Big Stick and then mosey back to the playground.

3 sets each of:

10 rows

10 pull-ups

10 derkins

Head back to parking lot for Mary.

Mountain Climbers x20

Flutter Kicks x25? (counting was weird on this, and I struggled with cadence due to shortness of breath)

Mariahs x20

AST x20

20 seconds of low plank

Great work today. And welcome to FNG Braveheart, who was brought by GreaseTrap (who didn’t post). What’s the term for a HIM that brings a FNG and doesn’t post himself?

Braveheart works for Dave Ramsey, so the debt free “freedom” screams seemed very appropriate and led to his name.  One of the better F3 names I can think of. Coincidentally it’s also “I’m debt free” Friday. Tough workout for your first one, but it reminds of the Dave Ramsey quote: If you will live like no one else, later you can live like no one else. Applies to exercise the same as finances. Also reminds me of a quote J.J. Watt says often: Today I’m going to do what others won’t, so tomorrow I can do what others can’t.

Announcements: Be on the lookout on Slack for a “What is F3” gathering on the first Saturday morning in December, I believe.

Ludwig

 

 

 

 

Bars and balls

PAX: CAPSLOCK, Cathy, Razor, Spinal Tap, Tiny House, Bartman (visiting from Knoxville), Frugal, Blue Mule, American Girl, Grease Trap, Dmish, Big Stick, Calf Killa, Cinderella, Preacher Man, Prevac

QIC: Tampa Libra

Quick circle up and then mosey to the field for 90 yards of stretches.

Partner up in groups of 3 with similar strength then mosey to weight room to acquire a barbell, rx of (2) 25 lb plates, jump rope and heavy slam ball. Head to Tampa-theatre. 

THANG:

1 person on 5 military presses (95lbs), 1 on Spartans, 1 on jumping split squats. Rinse and repeat until everyone has 15 reps each on the mp’s.

1 person using the bar for ab rollouts, 1 on wall balls, 1 on burpees. 3 rounds.

21’s with an empty bar and partner resistance. That’s 7 curls half way up, 7 curls, half way down, 7 full curls, while another partner pushes on the bar for resistance. 3rd partner on American Hammers with the plate.

Single plate overhead lunge, 20 each leg. 1 partner on the speed rope. 1 alternating 10 dips and 10 push-ups on the stadium steps.

Clean up and head to the field for corezilla. Core suggestions from Frugal, Calf Killer, Blue Mule, Big Stick, Dmish..and no suggestions from Tiny House.

COT with no announcements. Prayer.