I felt like the ‘Nomad whisperer’ this morning. We originally expected just one Nomad (Squiggy), but lo and behold, 2 more attended the Tuesday beatdown. Every time I turned around, a nomad came out of the woodwork. Welcome and thank you for attending! It was a pleasure to get better with you three men! Clearly your AO’s are doing their job as you guys crushed everything we threw at you. T-claps for all.
The Scene: overcast with a few pending light showers, perfect temps (mid-upper 50’s); short sleeves or bust!
With 6 PAX in tow, we commenced the warm-up lap down to the riviera with some karaoke and then back across the swamp bridge, crossing over swamp thing, and collecting a rock for some coupon work.
Disclaimer delivered, warm up routine (almost forgot!):
– SSH x 15 IC
– IW x 15 IC
– High Knees x 10 IC
– Wide High Knees x 10 IC
– Hillbillies x 12 IC
For the 7th day of the month, we did 7’s on the lower hill, leading up to Mt. Madoriyama:
Complete 7 merkin claps (MCs) in total in a round trip up and down the hill.
1 MC (bottom) then bear crawl up to top of the hill and complete 6 MC’s; RUN down to starting point at the bottom and complete 2 MC’s and back up to top for 5 MC’s… Finish when you’ve completed 6 MC’s at your starting point.
Grab aforementioned rock “coupon”, circle up, and complete the following 3 rounds:
R1:
– 5 lower curls
– 5 upper curls
– 10 full curls
R2:
move to rock directly across from you
– 10 lower curls
– 10 upper curls
– 10 full curls
R3:
move to rock to your right, and
– 15 lower curls
– 15 upper curls
– 10 full curls
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW)
– 10 bench pull-ups
– 15 bench dips
– 20 calves
Complete Lt Dan Taylor’s *until complete
1:4 ration of squat:lunge jumps. Again, 7th day of the month felt right, so we completed 7 reps.
* Solicited Squiggy’s 10 count at rep 5 to help the PAX finish strong
Mosey to Coolidge park to get a nice view of the riverfront while completing the next 10 mins of mary
Mary:
10 x Bay City Scissors (IC – 8 count)
10 x Jackknifes (OYO)
12 x Rosalita’s IC
10 x Freddie Mercuries IC
10 x American Hammer IC
10 x Hollywoods IC
Count-o-rama
Name-o-rama
COT
BOM:
1) Prayers and hope to support Angus’ cousin
2) Gus’ incredible story about a runner in this past weekends’ marathon left us in awe. Also, prayers for a friend in Chattanooga who is battling every day, given his window of time left in a recent prognosis; despite that, he’s still in a position of influence in his organization and is making the most of each day.
– Prosciutto
Dips & Squats & Dips & Squats
THE SCENE
Hill City
45 degrees and pleasant
WARM-UP
SSH IC x 25
Rockette IC x 15
Cherry picker IC x 15
* Mosey to Coolidge Park *
Along the way, the PAX were accosted by at least two Cujos. Undeterred, we proceeded to our destination by way of Cherokee Boulevard, where a friendly Sad Clown, at the sight of our Shovel Flag, proffered a hearty salutation made famous by the 2004 movie Team America: World Police. With lifted spirits and renewed patriotism, we arrived to find a friendly beaver keeping the ground warm for us. The beaver promptly left, which was probably for the best since Angus and Prosciutto eagerly discussed which creatures hunt beavers. (I’ll leave the answer to you, Dear Reader.)
Dip Squat Medley, verse 1
15 tempo dips on Q’s command
10-second rest
15 dips OYO
35 squats
10 tempo dips on Q’s command
10-second rest
10 dips OYO
35 squats
5 tempo dips on Q’s command
10-second rest
5 dips OYO
30 squats
* Mosey back to Love Shack *
Dip Squat Medley, verse 2
15 tempo dips on Q’s command
10 tempo dips on Q’s command
5 tempo dips on Q’s command
Squats IC x 30
5 dips / 5-second rest
RINSE and REPEAT x 6 (7 rounds total)
Squats IC x 20
Modified Ring of Fire (NOW WITH LUNGES!)
While rest of PAX engage in a wall sit, one HIM lunges around Love Shack with perfect form. ENDEX when all PAX have lunged.
6MOM
Hello, Dolly! IC x 25
Flutterkick IC x 25
Boat/Canoe led by Angus
Side Crunch IC x 15 (each side)
Ratchet Shoulder Blaster to end
COT
Saturday’s workout will be led by Angus at White Oak Park (not our usual location). Spread the word.
BOM
Kindness, from God and fellow men, is a powerful thing. YHC was recently blessed by unexpected kindness and aspires to do the same for others.
Non-Fat Tuesday
The Scene: a bit gloomy/overcast with a few pending light showers, perfect temps (upper 40’s, low 50’s) as YHC cannot recall breaking a heavy sweat; great pre-Q discussion with FNG to help orient him to the program and learn more about our new brother!
Warm-up & disclaimer issued for FNG; extra emphasis on go at your own rate and modify where necessary (I think YHC mentioned it twice).
Warm-up lap around Mt Madoriyama & Agrokrag
SSH x 28
IW x 15
SSH x 20
30 second high-plank, 15 second side plank, 15 second other side
Slow-Tempo Merkins x 12
The Thang
Light Pole BLIMPS: (Lunge walk to each pole)
LP1 – 5 Burpees
LP2 – 10 Lunges to next pole
LP3 – 15 Iron Crosses
LP4 – 20 Merkins
LP5 – 25 Plank Jax
LP6 – 30 Squats
Mosey to Mt Madoriyama for a partner Dora
Pair off and complete the following without rest:
– 100 Carolina Dry Docks
– 200 Merkins, and
– 300 Flutter Kicks
PAX 1 completes exercises above (AMRAP) while partner PAX scales backwards up Mt Madoriyama and runs back down to relieve partner
With 11 minutes remaining, YHC had to go off script and issue an additional set of arm exercises:
10 decline merkins (De-Clerkins) on the hill
10 incline merkins ((In-Clerkins) on the hill
10 bench dips
Mosey to the “Love Shack” for the Mary:
LBC – 15 oyo
Rosalita – 15 oyo
BBSU – 15 oyo
Leg Lifts – 12 oyo
Crunchy Frog – 10 oyo
High Plank – 30 secs
Moon Gods x 2 reps – 5 oyo / leg
Parker Peters – 12 oyo
Pickle Pounders – 30 secs
Count-o-rama
Name-o-rama
COT –
1) Delta Deuce discussed how the men in F3 can support the local community and offer our time to kids in a nearby urban development to grow up with a presence of positive male role model through various sporting events/activities. he and his church have already begun this initiative and appears to be off to a great start! Looking to F3 to help support his church’s effort and that community further
2) Angus’ BIL as he undertakes a supporting role in the program that has helped him in his rehabilitation
-Prosciutto
The Rancor
Upon arrival, solicit Gus’ assistance in decorating the scene with CMU’s from his vehicle; readied and set them up for the looming beatdown
The scene: mid 50’s, humid from rainy overnight weather; would have to defer to Gus the resident environmental & weather scientist for a better explanation
Welcome/Disclaimer issued
Don’t remember much of the warm-up:
Warm-up lap with Angus, Gus and YHC for any late-commits (notably, Burner)..
– SSH x 12 IC
– IW x 12 IC
– Hillbillies x 12 IC
– Slow Tempo Merkins x 12 IC
– Squats x 10 OYO
– OH Press x 12 OYO
With CMU’s:
*All PAX perform following exercises while PAX 1 completes the Burpee Broadjump X7 out and back
PAX 2: Overhead press with coupon AMRAP
PAX 3: Squat with coupon AMRAP
PAX 4: Flutter kicks AMRAP
* Upon completion: P2 moves to BBJ, P3 to OH Press, P4 to Squat and P1 to Flutter kicks; rotate until finished with all stations
Indian Run around Mt Madoriyama and the Agrokrag
Move to pavillion for 3 rounds of:
– 5 Balls-To-The-Wall (BTTW) – some mumble chatter during this – Gus dropped a gem on us asking the pax if any of us knew how to get better at doing BTTW’s… Answer – do more BTTW’s, duh!!!! – Good on ya sir!
– 10 bench pull-ups
– 15 bench dips
rinse & repeat x 3
Bearcrawl merkins (11’s)
Feet on curb do 11 merkins
bear crawl 15 yards and do 10 merkins
bear crawl back for 9 merkins …. crawling back and forth until the merkins have run out
Audible to Gus for #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
– 20 Moroccan Night Clubs
Mary:
10 x Bay City Scissors (IC – 8 count)
Jackknifes
Rosalita’s
American Hammer
Hollywood
COT
Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017
On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick
Billboard will be on Q. Other AO’s here will be closed. Please post at #Warthog
If you are visiting in the area, please join us as we HONOR and REMEMBER our Brother
William James Pedersen
Myrtle Beach, SC
William James Pedersen, age 34, passed away, Tuesday, February 22, 2017 at Grand Strand Regional Medical Center.
William was born in Myrtle Beach, a son of the late James Pedersen and Sharon Fuller Fletcher. William was a US Army Combat Veteran and a small Business Owner. He will be truly loved and missed by all.
Surviving are his wife: Melissa Pedersen; two sons: Christian Pedersen and Luke Pedersen; brother: Rusty Pedersen and a number of nieces and nephews.
A memorial service will be held at a later date.
McMillan-Small Funeral Home is in charge of arrangements.
An online guest book is available at www.msfh.net
Date: Saturday March 4, 2017
Time: 0700
Where: #Warthog – Market Commons, Myrtle Beach
Get Gross
Conditions
60 Degrees, Dry, and Perfectly Acceptable
Welcome and Disclaimer
The Thang
Four Pax take a capri lap and wait to see if Gus is going to show up.
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
GROSS
The beauty of this is you can crank it up or ratchet it down depending on what kind of pain you want to inflict. Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross. Done for the first time by Barry Manolow and YHC to highlight the exercises we hate the most – all in one workout. Breeds fantastic mumble chatter.
Round 1
Diamond Merkin, Squat, LBC, Run to the top of the hill
Round 2
Merkin, Jump Squat, American Hammer, Run to the top of the hill
Round 3
Wide Merkin, Lunge, Big Boy Sit Up, Run to the top of the hill
Round 4
Archer Merkin, Jump Lunges, LBC, Run to the top of the hill
5 Burpees just for fun
Aborama
Countorama
Nameorama
Welcome to FNG Rob Davis aka “Walker”
BOM
Angus Out
Round Robin
The Scene: Thick overcast, mid-40’s and a light drizzle fo shizzle
Dynamic Stretch Routine and then quick lap around the parking lot, as Burner anticipated a few possible stragglers; no dice…
Warmup: 15 SSH (IC), 15 IW (IC), 15 High Knees (IC), 15 Wide Knees (IC), 10 Good Morning Abby with Squat Jump, 15 BAC (Fwd/Bkwd; IC), 15 Moroccan Nite Club
3 Rounds of exercise packs are each completed twice for 6 total
Round 1 & Round 2:
* Squat Jump x 10 OYO
– Merkins AMRAP (60 Seconds)
– Lunge AMRAP (60 Seconds)
– Jack Knife AMRAP (60 Seconds)
– SSH AMRAP (60 Seconds)
Mosey to tennis courts
Round 3 & Round 4:
* Split Squat Jump x 10 OYO
– Merkin with Arm Raise AMRAP (60 Seconds)
– Side Lunge AMRAP (60 Seconds)
– Hillbillies AMRAP (60 Seconds)
– High Knees AMRAP (60 Seconds)
Mosey back to shovel flag and circle-up under pavillion as the rain started to commence ever so slightly.
Round 5 & Round 6:
* Tuck Jump x 10 OYO
– Spider Man Merkin AMRAP (60 Seconds)
– Rotational Lunge AMRAP (60 Seconds)
– Standing Leg Raise AMRAP (60 Seconds)
– Burpees AMRAP (30 Seconds)
Finished with Squats for remaining one minute
– Count-o-rama
– Name-o-rama
COT – Discussion about friendships and Gus’ random act of kindness earlier this week to help me out; perfectly illustrating what F2 really means. I’m ever so grateful for this group and for the impact that F3 has had on me. I can’t wait to be in Gus’ shoes for someone else to cement the purpose of devoting our time and effort in becoming and developing HIM’s
BOM
Thursday Morning Lights
Conditions: Cold in the Hill City – 36°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up: Little mosey with only 3 PAX (Burner was waiting for us when we returned to the Love Shack), SSH, Baby arm circles, upper back stretch, chest stretch
THE THANG
Nothing complicated today: Elevens w/ CMU coupons executed between distant light posts
10 CMU squats / 1 CMU burpee (overhead press instead of jump)
9 / 2
8 / 3
7 / 4
6 / 5
5 / 6
4 / 7
3 / 8
2 / 9
1 / 10
COT
YHC was worn out but energized by his Brothers.
BOM
Guidance & wisdom needed for decisions
MOLESKIN
Without any creative juices flowing, YHC decided to plan a slog fest without using any of the hills at AO Hill City. The PAX were up to the challenge and completed the task at 6:15 on the dot.
Bearmuda Triangle
Conditions
33 Degrees and wet ground
Welcome and Disclaimer
The Thang
Two Pax mosey
COP at the base of Mt. Midoriyama
– SSH x 20
– Merkins (4 Count) x 15
– SSH x 20
– Squat x 20
– 1 Lap Mosey down to the field
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
Bearmuda Triangle
Three markers – 20 – 30 yards apart in the shape of a triangle. PAX bear crawls to first marker and performs 5 burpees then bear crawls to second marker and performs another 5 burpees then bear crawl to third marker and do 5 burpees. Repeat for every exercise.
– Burpee x 5
– Squat x 10
– Merkin x 15
Mosey to Mt. Midoriyama
Lunges up the hill sprint down to the bottom perform 5 Jump Squats, repeat 5 times.
Aborama
Countorama
Nameorama
Prosciutto shared the concept of “The Nonzero day”
Read Here:
https://www.reddit.com/r/getdisciplined/comments/1q96b5/i_just_dont_care_about_myself/cdah4af/
BOM
Angus Out
Beastie Boys
Conditions
50 Degrees and Overcast
Welcome and Disclaimer
The Thang
Four pax make their way down the river bank
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
The PAX reached ultimate zen as the sun rose.
Now the real COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Great Warm up from YHC. The PAX were groaning.
Mosey to the boat ramp, we took the long way and picked up a few PAX late to the game. Welcome FNG Ravi.
Restated the Disclaimer on the run back to the boat ramp.
The Beast
The Beast is a Charlotte invention predicated on 6 exercises repeated 6 times between sprints which divide the length of a field into thirds (ie, 6 sprints). Then, this series is repeated 6 times as the exercise is changed out. Hence the 666 set and the name of #TheBeast.
eg, sprint 30 yards, 6 squats, sprint another 30 yards, 6 squats, sprint a third 30 yards, 6 squats, turn around and sprint back 30 yards, 6 squats, 30 yards, 6 squats, sprint to the starting line, six squats… and you’re done… with that rep
– Squat
– LBCs
– Merkins
– Lunges
– Plank Jacks
– Burpee (the traditional closer is always a #CrowdPleaser)
YHC turned the Q over to Gus
Mini-Dora 1-2-3
Sit ups x 50
Squats x 100
Big Boy Sit Ups x 150
Mosey to the Gazebo
6 Minutes of Mary
Countorama
Nameorama
Welcome to FNG Ravi AKA ChuckE
BOM
Angus Out