• When: 2018-08-18
  • QIC: Ken Doll
  • The PAX: From F3 LexSC: Ranger, Good Hands, RumbleStrip, Knozit, Ken Doll; From F3 Birmingham: Edge, Froggy; Existing pax transplanted to Mobile: Pew, Tardy, Reboot; FNGs: Boots, Buckner, Dee Lite, Stretcher, Maple Leaf, 5-0, Tug Boat, Orange Slice, Plunge, Ba-Bye


Mobile Launch

Pew wanted it and he got it. Our brother from F3 LexSC was called to lead a church in Mobile. Knowing the impact F3 had on his life while in Lexington, we committed to taking F3 to Mobile, AL. Thanks to Crotch Rocket and F3 Expansion team for entrusting YHC with the effort.

Launches are always fun. But, despite all the months of EHing, you just never know how many FNGs are going to answer the First Bell. New faces started trickling into the circle and introductions were made. Seeing F3 shirts from other regions was a welcome sight. As 7am came, 20 total pax including 10 FNGs posted and F3 Mobile was born.

Work was done. It was appropriately hard but not impossible. Just right.

Here’s what we did:

Conditions: 78 degrees, humid, slight mist

The Thang:

One minute warning
Welcome
Disclaimer
BOM

Slow mosey for Ranger-led COP

Explanation of count and cadence

Side Straddle Hops x 20 IC
Thru the Tunnel x 20 IC
Imperial Walkers x 20 IC
Merkins x 10 IC
Little Baby Crunches x 10 IC
Merkins x 9 IC
Flutter kicks x 10 IC
Merkins x 8 IC
Lunges x 10 IC
Merkins x 7 IC
Squats x 10 IC
Merkins x 6 IC
Lunges x 10 IC
Merkins x 5 IC
Squats x 10 IC
Merkins x 4 IC
Heel Touches x 10 IC
Merkins x 3 IC
Squats x 10 IC
Merkins x 2 IC
Iron Crosses x 10 IC
***NOT Boat Canoe***
Merkins x 1 IC

Mosey to cones for Ken Doll-led AMRAP

Bear crawl to flag (approx. 25 yds)
Lunges to cone (approx. 25 yds)
Sprint back
Rinse and repeat for 7 minutes

Ranger introduction of Shovel Flag
Present Shovel Flag to Pew

Mosey to next field

4-Corner Ladder

Cones set about 30 yds apart in a square

Step 1
Hand Release Merkins x 10 OYO
Sprint to each corner & perform exercise at each cone
Plank waiting for the 6

Step 2
Hand Release Merkins x 5 OYO (audible on the reps for sake of time)
Big Boy Sit Ups x 5 OYO
Sprint to each corner & perform exercise at each cone
Plank waiting for the 6

Step 3
Hand Release Merkins x 5 OYO
Big Boy Sit Ups x 5 OYO
Squats x 5 OYO
Sprint to each corner & perform exercise at each cone
Plank waiting for the 6

Step 4
Carolina Dry Docks x 5 OYO (audible for the sake of time)
Big Boy Sit Ups x 5 OYO
Squats x 5 OYO
Burpees x 5 OYO
Sprint to each corner & perform exercise at each cone
Plank waiting for the 6

Give ShovelFlag to FNG who is active duty Coast Guard & mosey back to parking lot

COT
Name-o-rama
BOM

Devo led by Pew: Psalm 20:7-8 “Some trust in chariots, and some in horses: But we will remember the name of the Lord our God. They have bowed down and fallen; but we have risen and stand upright”

Name Chain:
Boots -> wore boots during the workout
Tug Boat -> works at a shipyard (YHC wanted Dinghy)
Buckner -> Red Sox fan -> Jeter -> Mookie -> Buckner it is
Dee Lite -> from California -> named his favorite rapper who no one had heard of -> Rapper’s Delight -> Dee Lite
Stretcher -> works at pipe factory -> Pipe Stretcher -> Stretcher
Orange Slice -> wore a Blue Moon hat
Ba-Bye -> works QC at Airbus -> from SNL skit about Flight Attendants -> Ba-Bye
Maple Leaf -> wife is Canadian
5-0 -> retired police officer

Moleskin:
-Stretcher and Dee Lite stood out with some unbelievable 2nd and 3rdF. EH’d by Pew the evening before our launch as they were exercising together, they pushed each other to finish all reps. It’s not about the fastest or strongest pax, it’s about holding each other accountable to get better. They already get it.
-Tclaps and thanks to F3 Birmingham pax Froggy and Edge for making the trip to help give it away. One Nation, indeed.
-16 out of 20 pax posted for coffeteria at Starbucks
-Thanks to Good Hands for keeping Ranger straight so we could get that last merkin in.
-#BillyZane efforts were in full force. We saw several men running or walking around the park and watching us do stupid stuff. Efforts were futile this time but the seeds have been planted.
-The ClownCar from F3lexSC learned a lot about gypsys during this trip. Apparently, all Georgians are gypsys.
-Lastly, to Pew, thanks for making such a huge IMPACT on F3LexSC and Saxe Gotha Presbyterian Church. You’ve made us proud. F3 Mobile is going to take off because of your leadership and the work you’ll put into it.