A Return to Flossy's Hill
Location: Epicenter
PAX: Weaver, Mayflower, Abacadaba, Crayola, Mary Anne, Quickie, Tweeter, BenGay
Warmup (if any):
SSH x 20, merkins x 20. Repeat the 2 exercises reducing reps by 5 until 5 of each are done.
Mosey to the coupon cage. Partner up. Each pair grab a coupon. One of the pair rifle carries to the roundhouse in the middle. 20 merkins in the middle. The other partner rifle carries to the pull-up bar.
The Thang:
Pull-up DORA – 50 pullups, 75, KB swings, 100 curls. One partner works. The other runs to the first light pole and back. Abs to the 6. 20 merkins when the 6 is in.
One of the pair rifle carries to the roundhouse in the middle. 20 merkins in the middle. The other partner rifle carries to the bottom of Flossy's Hill. 20 merkins done when we get there.
Flossy's Hill DORA – 50 manmakers, 75 goblet squats, 100 leg raises to block. PAX not working bearcrawls to the top and moseys back down. Abs to the 6. 20 merkins when the 6 is in.
Rifle carry to the pavilion. 20 merkins when we get there.
Pavilion DORA (cut short due to time) – 50 lunges the hard way. PAX not working mosey to the corner of the sidewalk and back. 20 merkins after the lunges are done.
Rifle carry back to the coupon cage and mosey to the flag.
Announcements:
-Oaks workout on 12/3 at 7.
-Collecting money for Christmas gifts for family and for baristas at Starbucks. Venmo UJ or give cash to BenGay or other AOQs.
-Christmas party at Blu's house on 12/17.
Prayer Requests:
-Abacadaba's uncle has uncurable brain cancer and Hospice has been called in. Prayers for comfort. Also prayers for strength for his aunt as she cares for him.
NMM:
-A great morning at the Mothership. Great to see Mayflower back out again. As UJ has said, the second day is the hardest.
-During the convergence last week, Aba and Brut took us to Flossy's Hill and YHC realized it had been awhile, since YHC wanted that to be the focus this morning.
-YHC shared this quote that YHC read this morning during devotion, "Does the devil say, 'Oh crap! He's up." When your feet hit the floor in the morning." That struck YHC has funny but powerful. Do we live our daily life honoring him but more importantly pointing others to him? Does the devil fear how we live every day?
Until next time,
BenGay
"Let's Go!"
LET’S GO!!
All the cool kids are saying it, so of course my soon to be 45 year old self is on board. Sometimes I add “Effin”.
Location:
Fury
11/29/22
PAX:
Garvo, Brute, Yorkie, Belle, Duggar, Inspector
Warmup:
25 SSH IC
The Thang:
“Fury’s Revenge”
1st Round
30 Pullups
30 Dips
Mosey to Gazebo
30 Box Jumps
Mosey to bottom of Fury Hill
30 Monkey Humpers
Mosey to Merrywood Concrete Triangle
30 Merkins
Mosey to the Light pole at top of Fury Hill formerly known as the ‘Flashing Light pole”
30 LBCs
Mosey Back to Pullup Bars
End Round 1
Rinse and repeat Round 1, but reps decrease by 5 each additional round.
TIME
Announcements:
Great work gentlemen
Yorkie was late, but as Grandma Garvin used to say “Better late than Never”.
We all completed the work together. That seemed like pretty cool until I remembered just how much American hate to “tie”
Tabata Monday at Terrapin
Location: Terrapin
PAX: Flea, Boucher, Duggar, Tweeter, Weaver, Tickle, Sunshine, Wile E, Bubble Wrap, Yorkie, EncnioMan, Sothern Belle, Tootsie Roll, Mayflower (FNG), BenGay
Warmup (if any):
-SSH x 20
⁃ Merkins x 20
⁃ Repeat down to 5 each
The Thang:
Tabata style work with 50 seconds of work and 10 seconds of rest. The first 2 sets of exercises were repeated three times. At the end of the tabata, 20 merkins were done, PAX ran to stop sign at Cambridge, did 20 merkins and returned to gazebo for 20 more merkins.
Set 1 – Burpees, Squats, Freddie Mercuries, Calf Raises
Set 2 – Dips, Step-ups, Leg Raises, Calf Raises
Set 3 (only did 2 sets of these due to time) – Lunges, Flutter kicks, Calf Raises
Announcements:
-Workout at the Oaks this Saturday at 7. Time of 2ndF with breakfast to follow.
-Christmas party at Blu's house on 12/17
-Collecting money for Argo family for Christmas and baristas at Starbucks
Prayer Requests:
-Inspector
NMM:
-Inspector put out the bat signal this morning at 4:30 needing a subQ due to not feeling well. YHC responded and came up with this during the morning routine. YHC definitely needed to get some merkins in there as the challenge only has 3 days left.
-Great crowd on Monday morning. It was standing room only in the gazebo including another FNG. Welcome Mayflower.
-According to someone, who will remain unnamed, you can purchase 19 inches on Amazon for $300.
Until next time,
BenGay
2.0 Extravaganza
Location: Talon
PAX: Brut, Swamp Thing, Snake Eyes, Dixie Chick, Foreclosure, Varner, Fratelli, Tweeter, Landline, Boucher, BenGay, Triple Bogey, and newly dubbed Nugget and Prime Time (2.0 additions to the fam).
Warmup (if any): BenGay was coming in hot, so on the fly: 20 SSH, 20 Imperial Walkers, 10 Cut the Grass, 15 LBAC forwards and back. All IC, BenGay made it for the LBAC's, hope it made his day.
The Thang: Thang 1: Roll the Dice, pay the price. We went around the circle (nice to see a bigger crowd on a Saturday) and took a turn rolling the dice. Work was called depending on the roll, all work was OYO, some PAX modified to increase Merkin count.
Onto a quick mosey to the front parking lot for Thang 2: 5 merkins, bear crawl 2 spots and perform 5 jungle boi squats, wash rinse and repeat to halfway point. Then 11's with Merkins and Jungle Boi's mosey between exercises. All completed the work, mosey back to the cars.
Thang 3: A round of Uno. Again, we took a trip around the circle, each PAX draws a card, we all do the corresponding work. Quick trip to the closest building for a 1 minute walk sit, then onto the finale.
Thang 4: Death by Alphabet. Another trip around the circle, with each PAX calling out a letter, all do 20 reps of the corresponding work. YHC didn't get a turn, but was preceded by Bogey calling 20 burpees seemed like a good place to stop.
Recover Called, Countorama, Nameorama, and a pair of 2.0's earned their F3 stripes and were named Nugget and Prime Time.
Announcements: Partay at Snake Eyes family farm tonight, Saturday the 3rd bootcamp at The Oaks, Christmas Party at Blu's the 17th. Tuesday Fury closed for a joining of forces with Epicenter for a full hour beatdown, Garvo leads the Turkey Day festivities. Can't recall the time for that one. Ask Nantan.
Prayer Requests: Everybody, and thanksgiving for the day, the cool weather, our 2.0's and our fellowship.
NMM: This was an audible called by YHC as I've been looking for opportunities to bring my oldest 2.0 Swamp Thing out to play in the gloom. The three amigos, all 8 years old, killed it this morning. Fun was had by all, and YHC plans to take the Saturday lead sometime soon and do this again. Until next time, Brut is signing off.
When 2 Planets Collide
Location: Epicenter
PAX: Brut, Abacadaba, Southern Belle, BenGay, Tickle, Piddler, Fratelli, Dixie Chick, Foreclosure, Crayola, Duggar, Yorkie
Warmup (if any):
- SSH
- Imperial walkers
- Merkins - 10
- Cut the grass
- Merkins - 10
The Thang: 1 mile w/ work
Stop #1 - playground
- Pull-ups - 15
- 1 leg squats (each leg) - 10 each
- Merkins - 20
Stop #2 - Basketball court
- Merkins - 20
- Lunge walk - across the court
- Big boys - 25
- Mosey back
- Merkins - 20
Stop #3 - Flossy's Hill
- Bear crawl down
- Merkins - 20
- Lunge walk up
- Merkins - 20
Stop #4 - main entrance
- American hammers - 30 (hard way)
- Merkins - 20
Stop #5 - cages
- Flutter kicks - 30 (hard way)
- Merkins - 20
Brut's Turn
Partner up for an Up and Down The Ladder
Work was cumulative and went as follows:
100 Burpees 200 Merkins 300 Squats 200 Big Boys 100 Pull-ups
Recover called, as all PAX were somewhere in the 200 Big Boy round.
Announcements: Turkey Day Beatdown at Talon, 6 AM start.
Prayer Requests: Everybody
NMM: This was a good mix of hour long pain. Enjoyed it, we'll have to do it again soon! Next time at Fury.
Fast Times on High Street
Location: Terrapin
PAX: Southern Belle, Fratelli, Tickle, Flea, BenGay, Sunshine, Bouché, Inspector
Warmup: 25 SSH IC / 25 butt-kickers IC / 25 high-knees IC
The Thang: Mosey to High Street (shady straightaway in front of Jeff's Barber Shop)
10x:
20 squats / sprint to fence line (200m?) / 20 merkins / mosey back
10x (or until time called):
10 big bois / backpedal to fence line /10 merkins / mosey back
Time
Announcements: Convergence tomorrow 11/22 at Epicenter at 0500 / convergence thanksgiving day at Talon at 0600 / REDFriday and Friday runs moved to 0600; Christmas party at Blu's house on Saturday 12/17
Prayer Requests: Bengay's coworker on palliative care
NMM:
Sunshine declared that the more the workout sucked, the better the chances the USofA would win against Wales. I guess this is what Florida State fans during football season: watch another sport.
Fratelli found another gear at about round 5 and we were all chasing that orange hoodie for the rest of the morning. He was scrambling faster than DJ Uiagalelei from the Notre Dame defensive line.
Flea is leveling-up and getting stronger everyday. Proof that hard work pays off. I don't know what football team he follows but if I did I would make fun of it here.
BenGay probably follows some obscure northeastern school like Rutgers or Dartmouth. Crazy yankees.
I think Bradberry is on the Clemson bandwagon too so apologies when y'all play an actual team.
Not sure about Bouché either but I'm gonna guess Gamecocks because he was in a pretty good mood.
Tickle is from Tennessee so 😬.
Go Dawgs.
Respectfully yours,
Inspector
#stillnotontwitter
Sent from my iPhone
Red Friday - CAMFBC
Location:
Red Friday
11/18/2022
PAX:
Garvo, Abba, Tweet Dawg, Bengay, Quickie, Belle
The Thang:
Maupin
4 Rounds of…
800 meter run
49 Merkins
49 Squats
49 Abs
Early Finishers… Extra merkins
Announcements:
- DC FartSacked
- Eddie Money on the radio
- Cold out there this morning. Was supposed to perform Bradley, but the pullups apparatus looked frozen so I audibled to Maupin (old faithful)
- Pusher didn’t post and get his free coffee.
- Quickie and TweetDawg were drinking some girlie drink
Moana's Revenge
YHC had the privilege of posting with the HIMs of F3SpaceCoast this past weekend. These men are all in with IPC and actually called this Saturday beatdown, IPC Week 10. This past week Moana was the Q and he laid a beatdown of Furian proportions so YHC borrowed the idea and modified some. Moana is their Crayola. The dude everyone chases during the beatdowns.
Location: Fury
PAX: Chipper, Foreclosure, Tootsie Roll, Southern Belle, Flea, EncinoMan, Fratelli, Yorkie, Quickie, Piddler, Brut, BenGay
Warmup (if any):
-20 SSH
-20 merkins
-15 SSH
-15 merkins
-10 SSH
-10 merkins
-5 SSH
-5 merkins
Mosey to the coupon pile, grab a coupon and line up in the field facing the wood line.
The Thang: Moana's Revenge
-Beatdown consists of 3 exercises:
-Perfect Merkin – hand release at the bottom and shoulder tap to each arm at the top
-We're Not Worthy (Moana style) – We're Not Worthy into a shoulder press
-BDE burpee
-YHC also set an EMOM timer for 5 minutes. Every time the EMOM timer went off, PAX did 3 pull-ups
-YHC explained and demoed the exercises and here's what went down from there.
-30 perfect merkins, bearcrawl to wood line, mosey back; 20 We're Not Worthy, mosey to wood line, mosey back; 10 BDE burpees, backpedal to wood line, mosey back
-20 perfect merkins, bearcrawl to wood line, mosey back; 10 We're Not Worthy, mosey to wood line, mosey back
-10 perfect merkins, bearcrawl to wood line, mosey back
-10 perfect merkins, bearcrawl to wood line, mosey back
-20 perfect merkins, bearcrawl to wood line, mosey back; 10 We're Not Worthy, mosey to wood line, mosey back
-30 perfect merkins, bearcrawl to wood line, mosey back; 20 We're Not Worthy, mosey to wood line, mosey back; 10 BDE burpees, backpedal to wood line, mosey back
-Early finishers did abs, merkins, or picked up the 6. After everyone finished, we returned the blocks and moseyed to the pull-up bars and PAX were divided into 2 teams.
-PAX in the front of the line did 10 knees to elbows while hanging from the pull-up bar while the rest of his team planked until it was their turn.
-After everyone completed 10, we repeated the process but this time did 5 knees to elbows while the rest of the team did Big Boy Sit-ups.
-We then moseyed to the flag for the weekly Fury challenge.
-How long can you hold an Al Gore? Bru emerged victorius. Defeating SB in a squat-off.
Announcements:
-Family gathering at Snake Eyes' farm this Saturday. Show up, bring the M, bring the kids. The funs starts at 10 and ends whenever you want it to. Address is 2002 Island Ford Road, Ninety Six
-Christmas party at Baby Blu's house on 12/17
-The reserve fund is low. Send donations to Uncle Jesse via Venmo or bring with you to bootcamp and give to the AOQ. We need funds for baristas Christmas gift and for the family we are adopting.
Prayer Requests:
-Casey Argo – spine surgery
-Baby Emma coming home after 150 days. Shag's (Blake Dixon) 2.0
NMM:
-What a morning at Fury. 12 dudes pushed their way through a difficult workout. My favorite part of this morning was seeing Piddler out there. He texted YHC last night and asked if the exercises could be modified if need be and YHC told him yes. That is the attitude we all need. We can't rest on the excuse of it's too hard because it's supposed to be hard but also, you can always modify until you get stronger so that you don't have to modify. And you don't get stronger in the fartsack. Great work Piddler.
-Love seeing the newer guys like Flea and Yorkie posting at Fury. Pushing themselves to get better. And Quickie is back boys. Great to have his smiling face back in the gloom.
-YHC shared Proverbs 4:23, "Above all else, guard your heart, for everything you do flows from it." The devil wants to win the day. He is always looking for ways to attack our heart and mind. We need to be aware of this and be prepared for the attacks. For ourself, our family, and our brothers.
Until next time,
BenGay
2nd Eff is back!!
Location:
Talon
11/16/22
PAX:
Garvo, DC, Blu, Pusher, Tickle, Tweet Dawg, Sunshine, Weaver
Warmup:
25 SSHs
10 Slow Squats
The Thang:
Mosey to Top of Lot
25 Merkins
25 Abs
25 Squats
Mosey to HC Entrance
22 Merkins
22 Abs
22 Lunges
Mosey to Just past FSOB Soap on Rope House
10 Jungle Boi Squats (Explosive 2 spoonz style)
Mosey to Sugar Hill (also FSOB)
Partner Up for work (Cumulative)
P1 works at top of hill, P2 runs to bottom and back to top
100 Burpees
200 Merkins **
300 Abs
200 Squats
**I forgot Talon is only a 45 minute workout so we cycled through the reining exercises before completing**
Mosey to Just past FSOB Soap on Rope House
10 Jungle Boi Squats
Mosey to HC Entrance
25 Merkins
25 Abs
26 Lunges
Mosey to Top of Lot
25 Decline Merkins
25 Abs
25 Squats
TIME
Announcements:
- Lots of FSOBs
- Great work gentlemen
- No music was weird.
- Weaver and Tweet leading the way on the mosey. Way to push the pace gents.
- Nice to have Blu and Pusher back out. Love those guys and they add so much to F3.
- Red Cup day at Starbucks.
- 5 of 8 pax in the “respect” category.
RIP 2nd Eff Posse
Location:
Fury
11/14/22
PAX:
Garvo, Foreclosure, Refugee, Brute, Fratelli, Snake Eyes, Tweet Dawg, Yorkie, Tootsie Roll
Warmup:
All OYO
25 Pullups
25 Burpees
25 Dips
The Thang:
Mosey to Gazebo (Original workout abandoned due to threat of rain so we audibled everything)
We did a bunch of work that mainly consisted of the following:
Box Jumps
Merkins
Squats
Jungle Boi Squats
LBCs
Dips
Calf Raises
Leg Raises
Bonnies
Step Ups
Decline merkins
Incline Merkins
Flutters
Russian Twists
We also moseyed around the pond 1.5 times. Why 1.5 you ask? We lost Refugee once and thought he might have been abducted by the mysterious early morning book reader/walker so we looped back.
We also made a trip to Dentist office for 25 merkins>broad jump across parking lot>25 flutters>broad jump back>25 squats
TIME
Announcements:
Great work gentlemen
Duggar Fartsacked
Blu Fartsacked
GA EFFIN GREG Fartsacked
I’m not sure where DC has been?
Great to meet and workout with Yorkie. He definitely should be a Fury Regular.
Starbucks was fun and “robust”…Foreclosure knows what I’m talking about.
MORONS4BEERS
Author: BunkBed
QIC: Fallout, BunkBed, Zinfandel, Chastain, Kobayashi, Southern Belle
PAX: Too Many to Name/Remember
CONDITIONS: Beautiful sunny weather at 1000 in Columbia, SC for our IronPAX inspired, charity drive beatdown
STRIDELITE: BunkBed and Crocs took a tour of USC’s campus. Hawg also got a STRIDELITE in with his own route after BunkBed got eager to run before 0900
THE THANG:
Q split into thirds between Columbia, Waxhaw, and Greenwood
Fallout led the PAX through various warm-up exercises in the parking lot
SSH X10 IC
TTT/Grass Pickers X10 IC
Mosey to Lyons’ General Store
Monkey Humpers X20 IC (Monkey humpers in broad daylight!? Fallout how could you!? One Columbia resident received quite a show as she exited Lyons’ General Store)
Mosey to Road and Air Chair/Al Gore until safe to cross George Rogers Blvd
Mosey to Columbia welding and Monkey Humpers X20 IC
Mosey up to the USC track (sadly, the track team
was practicing so BunkBed had to call an audible)
Crawl Bear down hill and Bear Crawl uphill until Chastain and Zinfandel take over for second third of beatdown
Mosey to the grassy area by track entrance
Webb Circuit
Zinfandel led the first half and Chastain the second half (Intensity increased quite a bit here after Columbia’s silliness. Some might say IPC worthy intensity.)
1 BBS, 4 American KO then 3 Merkins
2 BBS, 8 American KO then 3 Merkins Pattern continues building BBS by 1 and abb exercise by 4. Always 3 Merkins
After 5 BBS switched to American Hammers
After 8 BBS switched to Flutter Kicks
Finished with 10 BBS, 40 Flutter Kicks and 3 Merkins
Lined up on one side of the field
6 Squats on first side then mosey to other side and do 12 Bonnie Blairs
5 Squats then 10 Bonnie Blairs kept pattern the same and finished with 1 Squat and 2 Bonnie Blairs
Kobayashi and Southern Belle took over for final third (Full on IPC intensity for this section!)
Mosey to Columbia Welding and Air Chair/Al Gore
Mosey across Rosewood to the block pile
You Hip and you Hop and you just can’t Stop (This was a thing of pure evil)
PAX partner with PAX they do not know
P1 takes block and Murder Bunnies towards the railroad ties
P2 performs 5 Rabbit Burpees [1 Burpee, 3 Rabbit Hops (crouched in squat then hop while staying in squat)]
Flapjack after 5 Rabbit Burpees
Once team reached railroad ties they turned around and repeated the Murder Bunnies and Rabbit Burpees until they made it to the block pile
Dealer’s Choice
Zinfandel: Mike Tyson’s
A Waxhaw PAX called squats
Southern Belle? Flutter kicks
Someone from Gastonia called something
Rudder: Boxcutters till time
COUNTARAMA
NAMARAMA
Columbia). Got Slow Pitch because he plays baseball at Spring Valley High School
COT: Truly blessed to be a part of all the HIMs who decided to participate in this event!
Veteran's Day Merkin Fest
Conditions- 71 and moist
21-15-9
Decline Merkins
Bench Dips
Merkins
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus Lutterell, better known as the “Lone Survivor”.
Gator-(Modified)
8 Rounds
5 Squats
26 Merkins
400m after every 2 rds
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
Recover
COT-
Countorama
Nameorama
Announcements- Family Fun Day at Snake Eyes’ family pleasure compound on 11/19. More details to come. Masks optional. #SSSP #IYKYK. Christmas Party at Blu’s house on 12/17.
Prayer requests- Crayola recovery.
YHC recently saw a meme that said – “If the mountain was smooth, you couldn’t climb it.” That immediately made me reflect on my F3 brothers. All of us are in one of 3 places: about to go through a struggle, in the midst of a struggle, or just overcoming a struggle. Our brothers are those footholds, ledges, cracks and grooves on those mountains that we can grab on to when the tough times come. God never said we wouldn’t have trials, but He did say He would give us what we need. Lean on your brothers if you need it. Be there for a brother when they lean on you.
BOM- YHC prayed us out
NMM- It was misting rain, humid, moist, dank, and I was not feeling it. I pulled in at 0513 and the parking lot was empty. Snake Eyes already sent me a text that he was on the way. Being honest, I was hoping he fell back asleep. 0514 and more headlights appearing from the Farmers Market. 0515 and we were 4 strong and headed to the gazebo to get this done. We almost stayed at the pull up bars but my weinke was getting wet and hard to read. Being that we are in the midst of Nips Out November, No Moobs November, or what ever you want to call your effort to get rid of your jiggly man boobs, moobies, moosums, sweater monkies, or manmaries, YHC looked for WODs that would get me closer to my daily goal. 298 was the total for completing these 2 beasts. We modified Gator by adding a 400m(actually about 550m) after every 2 rounds. Not sure if that was a great idea of not. It definitely added another suck factor. Word of advice, wear gloves if you ever end up under the gazebo during the rain. There are all kinds of thing on that floor that don’t need water added. Gotta give some mad props to Bubble Wrap. He sat in the wrong parking lot and waited for PAX to show up. He didn’t give up though. He made the effort to check out the other parking lots before he called it. Glad he did. Good work brother! Great to see Rapunzel show up . Skinny runners can do bootcamps too. And last but not least, Snake Eyes had a late night in Gville at a Military Gala of some sort, but still showed up and showed out…because, well…he’s a badass. It was an honor to have him there so we could honor him as well on this Veteran’s Day. Thank you to all our F3 Veterans out there for your selfless service!
It looked easier on paper….It always does.
Location: Talon, Saturday 11/12
PAX: Brut-Q, Landline, Fratelli, Boucher, Dixie Chick, Special K, Varner
Warmup (if any): All IC: 20 SSH, 20 Imperial Walkers, 10 Slow CTG. Mosey and grab a coupon, converge at the tables near restrooms.
The Thang: Thang 1: 5 Rounds (Quickly audibled to 4 2 rounds in 😂) of the following: 5 Merkins, 20 Goblet Squats, 5 Merkins, 20 Curl to Press, 5 Merkins, 20 Rifle Carry Step-ups (yes you read that correctly, and also yes for why I called Omaha 😆), 5 Merkins, 20 V-Ups.
Leave coupon at tables, mosey around back to playground, stopping only for a calf burner 50 heel raises on the steps.
Thang 2: Ascending Ladder 1-10 of each of the following, Pull-ups/Dips/Merkins followed by 10 abs of choice. Rounds went 1/1/1/10, 2/2/2/10 etc. up to 10/10/10/10.
Recover called, mosey back and return da coupons.
Announcements: Partay at Snake Eyes next Saturday, details to come.
Prayer Requests:Crayola recovery from surgery, John Mark Scruggs upcoming chemo.
NMM: Mumblechatter had it's moments. Comments included "Brut that was stupid" "Is it time to call Recover?" I'm pretty sure everyone enjoyed it, they just didn't want to inflate my ego. 'Twas a good one, and if you weren't there you were missed. Until next time, Brut is signing off.
Remnants of Nicole Run
Location: Starbucks
PAX: Tweeter, Dixie Chick, Flea, Piddler, Special K, Weaver, kobayashi
Conditions: surprisingly, it was not raining but warm and moist
What happened:
Some ran, some walked, almost all did merkins at some point or another during the 45minutes.
All who showed up got better.
Announcements:
Convergence tomorrow in Columbia, SC.
Something going on at Snake Eyes #SSSP Compound
Prayer Requests:
Casey Argo having back surgery 12/1
On The Nature of Four-Letter Words
Location: Fury
PAX: Yorkie, Quickie, Southern Belle, Brut, BenGay, Duggar, Mary Anne, Inspector
Warmup: 100 burpees, OYO +5 at the end to encourage the six.
The Thang: Grab coupon and meet at Jug's Yield Sign (there's no yield sign there anymore…🤷♀️)
20 goblet squats / 20 merkins / 400m run
Rinse/repeat, dropping goblet squats reps by 2 each round.
20 extra merkins on the end for sharts and giggles and because Duggar decreed it.
Return blocks.
SB laid the Fury Belt challenge on us - max effort deadhang. BenGay won because he's not a skinny runner anymore and does man stuff.
Time.
Announcements:
Columbia Convergence this Saturday. Need instant mashed potatoes before that.
Snake Eyes' shindig on Saturday 11/19 at his Bougie Super Secret Sex Palace. I am assured we will not put our keys in a jar or wear masks. That's not until the following Saturday.
Prayer Requests: Crayola as he has a body part being removed today. He'll probably be busting his sutures with merkins by mid-afternoon. Mac & Cheese's coworker's house burned down.
NMM:
Fair warning given to all in attendance that a less-than-savory playlist was being used to debut my new speaker. Bridges were built and folks got over it. If you want adult contemporary and the best of the 80s, there's still time to head over to that retirement center they call Epicenter.
Burpees totally count toward the merkin challenge if done properly. Hell I might count them as double 'cause y'all are killing it and I have a lot of catching up to do. We did 105 burpees before the denizens of retirement center they call Epicenter got out of their Oldsmobiles and Lincoln Town Cars.
Yorkie did all of his merkins on his fists. A true man's man. Y'all watch this one. He's gonna send us all to the retirement center they call Epicenter.
BenGay whispered "your nipples are hard" to me as I was reviewing the work. Good to have you back and thanks for making my shorts a little shorter. You won't find that kind of homoerotic action at the retirement center they call Epicenter.
APB out for Tootsie Roll and Encinoman. MaryAnne threw some @$$ on the smoker this morning. Hope y'all at least made it to the retirement center they call Epicenter.
I just realized that Epicenter BC is on Tuesday and today is Thursday but that's way too much to change so I'm just gonna leave it. The retirement center they call Talon just doesn't have the same ring to it.
Epicenter and Talon are quality workouts and I'm totally yanking chains.
Speaking of yanking chains, note to self: make sure to pick up Mardi Gras mask for Snake Eyes' Super Secret Sex Palace Shindig.
Respectfully yours,
Inspector
#stillnotontwitter
And y'all probably won't be either if that capitalistic moron Elon Musk puts everybody behind a paywall…
Windy Wednesday Miles
Location: Starbucks Runs
PAX: Snake Eyes, Mac-N-Cheese, beano, Flea, Weaver, Abacadaba, MaryAnne, Piddler, Inspector, Yorkie, Quickie, Wile-E, Nomad, Crayola, Tootsie Roll, Dixie Chick, Bubble Wrap, BenGay
18 ran and 18 returned. It was a little bit windy on the way back. And some did merkins along the way.
Announcements:
-11/12 convergence with Waxhaw and Columbia - https://f3waxhaw.com/2022/11/09/final-blasty-blast-for-morons4beers/ - Not too late to sign-up and we NEED mashed potatoes. If you won't have time to make it to a store, venmo Uncle Jesse some money and we'll go buy some.
-11/19 family event at Snake Eyes family farm in 96. Details coming.
-12/17 Christmas party at Baby Blu's.
Prayer Requests:
-Co-worker of Mac-N-Cheese who lost their house in a fire this morning.
-Crayola has gall bladder surgery tomorrow.
NMM:
-It was a tad bit windy on the way back. But aside from that, it was a beautiful Wednesday morning run.
-Great to see Yorkie and Bubble Wrap back out.
-Romans 12:1 "Therefore, I urge you, brothers and sisters, in view of God's mercy, to offer your bodies as a living sacrifice, holy and pleasing to God – this is your true and proper worship." Everything we do and say should honor him. He has given us life. Let's not take opportunities we have for granted.
Until next time,
BenGay
Merkin Tour of the Epicenter
Location: Epicenter 
PAX: Quickie, Boucher, Fratelli, Weaver, Sunshine, Baby Blu, Abacadaba, Mary Anne, Special K, kobayashi
Conditions: Warmer than expected.
Warmup:
10 Merkins In Cadence
50 Side Straddle Hops In Cadence
10 Merkins In Cadence
20 Imperial Walkers In Cadence
10 Merkins In Cadence
20 Cut The Grass In Cadence
20 Merkins on your own
The Workout:
Mosey to the Round House for wall sit relay. 1 PAX drops and does 10 merkins while the remaining PAX wall sit. Relay style, push-up pax finishes tags a wall sitting pax and sits on the wall. Wash, rinse, repeat until all pax have done 2 rounds of push-ups..
Mosey to the walking path and make the way to Flossy's Hill stopping along the way to do push-ups at different locations. A little ab work was added in as foreshadowing for the final round.
At the top of Flossy's Hill, we did more push-ups before going to the basketball court for some full court suicides. Mosey back to the hill for 20 Merkins at the top. Mosey to the bottom for Flutter Kicks. Lunge Walk to the top. Plank for the 6.
Mosey to the play ground for 10 minutes of abs and push-ups. 45 seconds of abs/15 seconds to do 10 push-ups.
Finished. With 3 minutes left we did al gore's with 3 Al Gore burpees.
All total: 253 merkins.
Announcements:
we need mashed taters
November 12th Convergence with Waxhaw in Columbia.
Merkin Challenge is ongoing
Prayer Requests:
Crickets
NMM:
Fratelli found the water spigot while doing the wall sits. Not sure if that would be considered cheating.
Sunshine stealing MaryAnne's thunder during a round of American Hammers.
Baby Blu finally found his shoes. Glad I designed a workout that actually required shoes.
Pretty sure the moon was full when I went to bed. Shocked to see that it was just a sliver when I got to the Epicenter. Didn't realize there was a full lunar eclipse. Pretty cool to watch the shadow of the earth pass over the moon.
Try Not to Scare Election Officials
Location: Fury
PAX: Brut(Q), Duggar, Southern Belle, Crayola, Tootsie Roll, Foreclosure, Yorkie(FNG)
Warmup (if any): 20 SSH, 10 CTG, 20 Imperial Walkers, 20 Shoulder Taps
The Thang: Mobilish Q on deck, so let's wing it. Mosey to dog park parking lot, 25/25/25 merkins squats and AB's of choice. Continue to Gazebo. Pick a table, 50 step-up, 25 burpees, 50 abs of choice. Mosey to first light pole on Fury Rd for 25/25/25 again. Mosey to island at bottom of Project Hope. 5 rounds of the following: 20 Merkins at the bottom and 20 reps of called exercise at the top by flag pole. 2 rounds of 20 Bonnie's at the top, 2 rounds of 20 big boys at the top, and 1 round of 20 jungle boys at top. Mosey to bottom of Fury: 11's with Merkins at bottom, V-ups at first driveway.
Make our way back home. Mosey up Fury Hill stopping randomly for work: Merkins, backpedaling up at times, another round of burpees, jungle boys, and a final round of 25/25/25 at the driveway to the Shovel flag.
Final Merkin total: 315
Announcements: We need boxes of Instant Mashed Taters by Friday. Partay at Snake Eyes Grove Park Inn on 11/19. Blu's casa for Christmas 12/17. Details to come.
Prayer Requests: Crayola's surgery Thursday, Baby Emma hopefully home next week.
NMM: Welcome FNG Yorkie! Also, a group of men standing around the gate to an election polling place in the dark at 6 am could scare election officials. 😂 Was a pleasure to lead this groups of men in the gloom. Until next time, Brut is out.
Merkins suck
Location: Talon, 63 degrees and 100% humidity
PAX: Fratelli, Nomad, Wile E., Encino Man, Crayola, Weaver, Quickie, Flea, Southern Belle, Abacadaba, Tootsie Roll, FNG Bouchée, FNG Bubble Wrap, Tickle
Warmup:
SSH X25
IW X20
CTG X15
The Thang:
Reverse DORA
Partner up, got one block per team
Work on one end, 10 Merkins on other. Rinse and repeat until each partner completes 100 Merkins (or 10 rounds each).
Round 1: Squats and curls
Round 2: Flutter kicks with block and bent over rows
Round 3: Pullovers and American hammers
Announcements:
Convergence in Columbia Saturday – clown cars will be loaded. Bring your mashed taters – bulk purchase idea isn’t working out.
Merkin challenge is underway. Signup and find a partner for accountability.
Prayer Requests:
Crayola losing his gallbladder Thursday. Prayers for a successful procedure and easy recovery. We’ll see if he gets his Merkins in that morning.
NMM:
Another BC to help the PAX get their Merkins in for the day. We got to around 240-250 so a nice chunk done.
Nice to have two FNGs – let’s keep that going! Rumors of Merlot this morning but might’ve been a false alarm.
I screwed up the video so I hope I got everyone listed correctly. Post workout brain doesn’t fire on all cylinders.
Good crowd for a Monday morning.
My privilege to sweat alongside my brothers.
Found a few skinny runners at Starbucks – and Pothole (working on the skinny runner within).
13 on Friday the 4th
Location: Starbuckles
Conditions: Cooler than expected.
What we going to do today? On Friday, we run. Because it's No Moob November, we also do Merkins.
PAX: Weaver, Piddler, Pothole, MaryAnne, Beano, Crayola, Goose, Dixie Chick, Tootsie Roll, Bueller, Mac-n-Cheese, Special K, kobayashi
Announcements:
1 Year Pistol Anniversary in the 29620 on Sat.
MORONS4BEER in Columbia on the 12th.
Prayer Requests:
Weaver's wife is having an out patient procedure.
The Meekin Fest
Location: Talon
PAX: Sunshine, Rapunzel, Snake Eyes, Cruiser, Weaver, Piddler, Tickle (Q)
Warmup:
SSH IC x25
IW IC x15
CTG IC x10
The Thang:
Grab 2 blocks, head to upper parking lot.
5 stations around island – each station with one exercise followed by 10 Merkins.
Start with 10 of the exercise, increase by 5 every round, always doing 10 Merkins.
Stations: squats, leg raises, overhead press, 4-count flutter kicks, block pullovers
Announcements:
I’m sure there was something about the Merkin challenge, the upcoming Pistol convergence and the upcoming Columbia convergence. I’m sure it was also stated that we need as many packs of instant mashed potatoes as we can come up with.
Prayer Requests:
Probably a lot with these guys.
NMM:
Merkin challenge is going on, so I knew I either had to plan on a lots of Merkins – or no Merkins at all.
Decided to be nice and go with lots. Originally thought of a good old fashioned DORA in teams, but counting the Merkins would be too difficult for this challenged group so decided on a set circuit workout instead.
Each round was 50 Merkins total, and you can figure out how many rounds in the end you completed by how many reps you were doing when time called.
Was obviously not enough work for Sunshine and Rapunzel who were banging all this out, but did have a few stragglers hanging back in the back, probably sandbagging.
Hopefully everyone got in enough Merkins for the day – and were challenged enough by the workout.
Good to see Rapunzel and Cruiser out – has been too long.
This being a Thursday morning and our men’s bible study still going on (yes, it’s still a thing), YHC had to leave about 10 minutes early, so missed all the wrap-up.
Tickle out.
Rectangle of Awesomeness
Location: Fury
PAX: Bengay, Fratelli, Flea, Encinoman, Southern Belle, Quickie, Triple Bogey, Foreclosure, Brut, Crayola
Warmup (if any): 25 SSH, 20 Imperial Walkers, 15 Cut-the-grass, 4 sets of pullups, dips, and burpees (start with one rep, and add one each set)
The Thang: What a great crowd out at a Fury Thursday. If only other pax weren't afraid of an extra 15 minutes, or maybe it's the fear of additional gains. 🤔 Who knows? The work was done around a rectangle. We would do four sets of an exercise, one set at each corner of the rectangle. On the long sides we rifle-carried a block, and on the short sides we would Murder Bunnie and reverse Murder Bunnie. The exercises done are as follows: 5 thrusters, 10 curl-to-press, 15 jungle boys, 20 leg raises, 25 merkins, 20 bonnies, 15 big boys, 10 tricep extensions, and 5 man-makers. Throughout the workout these exercises were done in 5-minute intervals, followed by 1-minute of toe-taps on the block.
Announcements: Convergences everywhere. Abbeville, Columbia, probably somewhere else. Don't forget to get them mashed taters to take down to Cola.
Prayer Requests: Some were said, and He has the answers.
NMM: Toward the end of the workout, recover was called and we shifted our focus to the FURY BELT CHALLENGE! I've had this freggin' belt in my truck for dang near two months, and it was time to get it rolling again. Because we decide to do pointless challenges like 10000 merkins in November, I decided we would do merkins in cadence while lifting one arm every rep, until one man was left. That man was Southern Belle today. That 50-year-old stud will be coming to you guys with next week's challenge, so suck it up and embrace that extra 15 minutes of awesome. It'll only make you a better version of yourself. It was awesome to see Flea out at Fury. I'm not sure if he has ever been there or not, but he keeps on getting better. Hard work will do that. It was also nice to have Bengay back from that skinny runner phase he was going through. We all have rough patches in our lives. Word on the street is that a certain skinny runner owes some appearances at some bootcamps. Will he ever show? Will we collect enough mashed taters? Will you be at Fury next week? Will Uncle Jesse stop skipping out on his Qs? Only time will tell.
Keep coloring,
Crayola
On the First Day of Nips Out November Abba Gave to Thee...
Location: Epicenter
PAX: Weaver, Tickle, Nomad, Quickie, Abacadaba (Q)
Warmup:
SSH
Imperial walkers
Little baby arm circles - forward and reverse
Cut the grassThe Thang:
Round 1
Curls - 20
Merkins - 20
Goblet squats - 20
Merkins - 20
Chest presses - 20
Merkins - 20
Thrusters - 20
Merkins - 20
Bonnie Blairs - 20
Merkins - 20
Run around the Round House
Wall sit - 45s w/ 15s rest
Round 2
Curls - 20
Merkins - 20
Goblet squats - 20
Merkins - 20
Chest presses - 20
Merkins - 20
Thrusters - 20
Merkins - 20
Bonnie Blairs - 20
Merkins - 20
Run around the Round House
Wall sit - 45s w/ 15s rest
Round 3
Gas pumpers - 20
Merkins - 10
Leg raises - 20
Merkins - 10
American hammers - 20
Merkins - 10
Hello Dollys - 20
Merkins - minimum 10, but encouraged to max out
Extra work — pushed by Weaver
Get to at least 300 merkins — 333 was the ultimate goal
Announcements:
Convergence at the Pistol (1 yr anni) - 11/5
Convergence in Columbia - 11/12
Still can sign up, but no t-shirt
Potatoes are still a thing? Yes.Prayer Requests:
Weaver's M is having outpatient surgery this Friday (11/4)
NMM:
Today is the first day of Nips Out November...Merkins Challenge...Moobs November....whatever you'd like to call it...so we did some merkins with a little bit of other work sprinkled in there.
Lucky for these PAX, I can't play music and record video at the same time so they got music.
These PAX were beasts this morning! Pumping out merkin after merkin. 💪🏻
We all want to be Weaver when we grow up. That man pushed everyone to break 300 merkins. We're looking to be 'swole' this winter. The 'tan' will have to wait till the summer.
Remember, you can't get better if you don't get out there. Get out and get better!
Ask yourself....why do I F3?
PAX: Weaver, Tickle, Nomad, Quickie, Abacadaba (Q)
Warmup:
SSH
Imperial walkers
Little baby arm circles - forward and reverse
Cut the grassThe Thang:
Round 1
Curls - 20
Merkins - 20
Goblet squats - 20
Merkins - 20
Chest presses - 20
Merkins - 20
Thrusters - 20
Merkins - 20
Bonnie Blairs - 20
Merkins - 20
Run around the Round House
Wall sit - 45s w/ 15s rest
Round 2
Curls - 20
Merkins - 20
Goblet squats - 20
Merkins - 20
Chest presses - 20
Merkins - 20
Thrusters - 20
Merkins - 20
Bonnie Blairs - 20
Merkins - 20
Run around the Round House
Wall sit - 45s w/ 15s rest
Round 3
Gas pumpers - 20
Merkins - 10
Leg raises - 20
Merkins - 10
American hammers - 20
Merkins - 10
Hello Dollys - 20
Merkins - minimum 10, but encouraged to max out
Extra work — pushed by Weaver
Get to at least 300 merkins — 333 was the ultimate goal
Announcements:
Convergence at the Pistol (1 yr anni) - 11/5
Convergence in Columbia - 11/12
Still can sign up, but no t-shirt
Potatoes are still a thing? Yes.Prayer Requests:
Weaver's M is having outpatient surgery this Friday (11/4)
NMM:
Today is the first day of Nips Out November...Merkins Challenge...Moobs November....whatever you'd like to call it...so we did some merkins with a little bit of other work sprinkled in there.
Lucky for these PAX, I can't play music and record video at the same time so they got music.
These PAX were beasts this morning! Pumping out merkin after merkin. 💪🏻
We all want to be Weaver when we grow up. That man pushed everyone to break 300 merkins. We're looking to be 'swole' this winter. The 'tan' will have to wait till the summer.
Remember, you can't get better if you don't get out there. Get out and get better!
Ask yourself....why do I F3?
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