Eight years ago (March 1, 2014), #COLAM was in full effect as F3 Nation was launched in our community. 103 men posted that morning at what we now call Graveyard. Safe to say F3 has had a huge #IMPACT on this community. We will strive to take #fearlessaction that will continue to ‘invigorate male community leadership.’
The weather this AM was less than ideal. There was a possibility of severe weather which we’re sure affected attendance. Our resident weatherman Haboob gave us the green light early Saturday morning so off we went. The 54 men in attendance certainly got better today. #Tclaps to those that defied #cantore. The rain actually stopped about 15 minutes in.
Conditions: 63 degrees, rainy and windy
The Thang:
Disclaimer, BOM
COP
- SSH x 20 IC
- Merkins x 20 IC
- LBACs x 20
- Overhead Arm Claps x 10
Ultimate pax go with Booster; Track pax go with Juice; Bootcamp pax split into 3 groups and go with either YHC, No Help, or Ranger
Track Workout (Juice)
- Warm-up mile
- 800m x 6 at 5k pace
- 2 min rest between
- Cool down lap
Bootcamp Group 1 – Block Ladder (KD)
- Mosey to Boneyard block pile and grab one
- Block curls x 20 – Run down to 4th light – Mt Climbers x 10 (2-ct) – Run back uphill to your block
- Block curls x 20 – Block presses x 20 – Run down to 4th light – Mt Climbers x 10 (2-ct) – Run back uphill to your block
- Block curls x 20 – Block presses x 20 – Block Squats x 20 – Run down to 4th light – Mt Climbers x 10 (2-ct) – Run back uphill to your block
- Go down the ladder until time called
- Rotate to Bootcamp Group 2 after 10 minutes
Bootcamp Group 2 – Cromp (No Help)
- Mosey to outdoor gym
- Tire flips x 5
- Pull-ups x 5
- 2 other exercises of your choosing (10-15 reps)
- Lap around parking
- R&R until time called
- Rotate to Bootcamp Group 3 after 10 minutes
Bootcamp Group 3 – Courtyard (Ranger)
- Mosey to courtyard at band field
Round 1
- Run up hill, stop at each wall alternating Merkins x 5 / Squats x 5 on the way up and down the hill
Round 2
- Run up hill, stop at each wall alternating Incline Merkins x 5 / Decline Merkins x 5 on the way up and down the hill
Round 3
- Same as above but with Step Ups x 10 (each leg)
Rotate to Bootcamp Group 1 after 10 minutes
Mosey back to the shovel flags
Mary
- Flutter kicks x 20 IC
- American Hammers x 15 IC
- Freddie Mercuries x 15 IC
- Dying Cockroach x 15 IC
- Merkins until failure
COT & BOM
Devo: Proverbs 11:14 “Without wise leadership, a nation falls; there is safety in having many advisers”
Prayer Requests:
- No Show
- FiA Sweeper, Burpee, Church Lady
- MacGruber’s brother Brian
- POTUS
Announcements:
- 3/19 Lexington Race Against Hunger. Register here: https://lrah.org/
- 3/25 Palmetto 200
- 4/5 F3 Midlands Blood Drive at Educational Wonderland (Boozer Shopping Center off Broad River Rd) – 7am to Noon
- 4/23 Don’t Suffer Challenge, 6am at Lexington High School. Bootcamp for awareness and raising funds for Vets and First Responders suffering from PTSD
- Juice announced Dam to Dam Relay has raised almost $100K in 4 years. Jam and Juice gave out some D2D t-shirts