PREBLAST!! Memorial Day Remembrance Ruck
Memorial Day (Decoration Day) is not about furniture sales. Not just an opportunity to buy cars at prices that only Uncle Sam can approve. It’s a time when we remember those who died while in service to our country. This year, it will be observed on May 29th (since 1971, always the last Monday of …
THE HIGHTOWER
Weather: Sticky 66* Matthew 5:9. “Blessed are the peacemakers, for they will be call the children of God.” Warmup: 50 SSH IC 20 TTT IC 20 LBC OYO The Thang: Mosey to Chestnut perform 9 burpees OYO Mosey to Union perform 9 Bodybuilders Mosey to Mill perform 9 Triple Hand Release Burpees …
BACK ON THE ESCALATOR
Conditions: 70* with 89% humidity Disclaimer/Intro: Not a professional, modify as needed. On Tuesday morning Schrute not only challenged us physically but also encouraged future Q’s to bring something extra to the group other than a workout. YHC accepted the challenge & decided to drop a little F3 knowledge on the group. Beneficial not only …
April 14 2022
Warm up with SSH (IC) x 20, windmills (IC) x 15, Imperial Walkers (IC) x 20, arm circles (15 each direction) Mosey to Lyttleton/Rectory. American Hammer x 20, IC. Then 15 regular merkins and 15 diamond merkins. Add Dolly and flutter x20 each Mosey to Jordan Street. Repeat previous. Mosey to brick …
MAYHEM MADNESS
Conditions: 60* & 95% humidity Intro: In honor of March Madness, YHC decided to repeat a workout from a few years back with a few tweaks. Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 ICTTT x 25 ICLBAC’s x 25 IC forward/reverse The Thang: PAX moseyed to Fair/Rectory for Four Corners. 64 …
GO TEAM
F3 Workout for Tuesday, March 15th Q = Denny Beckley (Skipper) G-O-T-E-A-M Pax: Whaler-Respect, Schrute, Treebark, Tin Man, Rag Doll-Respect, May Plant-Mad …
MADNESS
PAX – 25 Weather Routine Announcements Prayers Dufresne Mild, 55 Degrees Father / Son Baseball Camp on 12-Mar from 9 to 12: Skipper Mayhem’s daughter and future grandchild Bed Pan Warm up at Lyttleton & Rectory: Highway Clean up on 19-Mar: Hope Solo Mayplant’s lady friend’s mother Schrute 25 SSHs Clinic Classic …
I Forgot What Y’all Looked Like
Date 3/1/2022 Conditions 38 degrees QIC Wojo PAX 22 – Skipper (Respect), Change Order (Respect), Schrute, Rag Doll (Respect), Abby Wambach (Respect), Hope Solo, Bolt (Respect), Tweetsie, Stats (Respect), May Plant (Mad Respect), Neon (Respect), Sacajawea (Respect), Pothole, Abacus (Respect), Mayhem (Respect), Big Load, Tree Bark, Tim Man (FNG – Welcome!), Whaler (Respect), Dufresne (Respect), …
Getting To The Heart of The Matter With a Little Groundhog Day Thrown In
Conditions: A clear crisp 31* Intro: With February being known as “heart” month, YHC decided to design a workout that would get your heart rate up. Mission accomplished! YHC added a little Groundhog Day (a day early) fun as well. Disclaimer: Not a professional. Anything called is merely a suggestion. And may even be a …
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Not your grandma’s 12 Days of Christmas!
Disclaimer, Apologies for those who attended last Saturday Stretches Left over Right, Right over Left, middle The Gift of Blocks! I’m averaging one block break per year so here are my 5 new contributions 12 Days Divide in to two teams Toss Frisbee to number, do that “commute” to that spot and do 12 reps …
Return of the English Pirate
Conditions: 51 degrees and clear -Introduction This morning’s workout came about after YHC remembered a painful visit to Blackbeard’s Revenge of Murrells Inlet two summers ago. Based on the vacation visit, the workout was pretty easy to remember after all this time because A, it was difficult and B, only 4 exercises. Of course, enough …
Weed’s Backblast
37F – clear and crisp Warm-up Count off 1,2 – 1=bricks, 2=blocks, medicine balls Meet at light pole SSH x 25 IC Through the tunnel x 20 IC LBAC x 15 IC then reverse Chesnut St Hill Top – Smurf jacks x 15, ATM x 20 Bottom – toe-touch crunch left x 20, ttc right x 20 Run to Union St Union St Hill Bottom – Copperhead Squats …
I STOLE SKIPPER’S FOUR CORNER WORKOUT
CONDITIONS: Crisp 48 Degrees INTRO: Sir Cornwallis asked YHC to Q several weeks ago and at the time I was back into a groove of attending the morning gloom. That soon came to an end with much travel and after hour business events. Although, I have been consistent in my weekly runs, not so much …
Circuit Run Fun
Conditions 60 degrees and nice QIC Wojo PAX 18 – MayPlant (Mad Respect), Sully, Change Order (Respect), Hope Solo, Timber, Bolt (Respect), Weed, Harper Valley (Respect), Sacajawea (Respect), Tweetsie, Abacus (Respect), Mayhem (Respect), Stats (Respect), Schrute, Whaler (Respect), Skipper (Respect), Dufresne (Respect) and Wojo. Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm …
That’s Gonna Hurt Tomorrow.
Conditions: A crisp 44. Lord Cornwallis sent a carrier pigeon requesting the QIC to substitute Q yesterday afternoon and the QIC was chomping at the bit to get back before the PAX. The QIC did not hear back from Lord Cornwallis as to whether he would be present this morning…..he was not. WARM-UP: Mosey and …
MAYHEM MASSACRE
Conditions: a pleasant 64* with 96% humidity Disclaimer: Not a professional. Modify as needed. WARMUP: SSH x 25 ICTTT x 25 ICLBACs x 25 IC forward/reverse THE THANG: MAYHEM MASSACRE To avoid the garbage truck, PAX moseyed to Chesnut St. (worked out beautifully!) PAX lined up on curb for curb crawls. Bear crawl to other …
GAGA BALL!
Location: Rectory Square/Lyttleton Street UMC No time to waste on small talk. Straight into it. Warm Up Various regular warm up exercises The Commute Fair and Rectory: Indian Run to Fair and Laurens Few regular exercises at the light Head to Gaga Ball Pit at Lyttleton Street. Gaga Ball Today I introduced the PAX to Gaga …
“That’s as Thorough of a Beatdown as I’ve had in a While”
Words you never thought you’d hear Mayhem say! At the same token, I expected Neon’s “I’m officially boycotting Hope Solo workouts from here on out.” As I’m writing this BB the following day and my legs also feel like jelly, I think the mumble chatter the previous day was warranted. When: Saturday, September 18, 20201 Warmup: 25 …
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Intense But Not Extreme
Date: 09-Sep 2021 or 39 Temp: 73, Humid but not soupy Pax: 17, Solid but not strong Workout: Intense but not Extreme PAX – 17 Announcements 1 Harper Valley N/A 2 Mayhem 3 Tweetsie Prayer Request 4 Sacagawea The Schrute Family 5 Big Load Big Load’s Upcoming Change 6 Hope Solo …
“I think I’m seeing Unicorns.”
Date 8/26/2021 Conditions 73 and HUMID QIC Wojo PAX 14 – Skipper (Respect), Rico, Big Load, Schrute, Weed, May Plant (Mad Respect), Change Order (Respect), Bolt (Respect), Tweetsie, Sacajawea (Respect), Abacus (Respect), Mayhem (Respect), Harper Valley (Respect) & Wojo. Intro Happy Thursday. Let’s get started. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise …
DONT LISTEN TO TWEETSIE!
Conditions: 76 * 100% humidity (in other words SWAMPY!) Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 ICTTT x 25 ICLBACs x 25 IC (forward/reverse)Merkins x 25 OYO THE THANG PAX moseyed to intersection of Fair & Chesnut hoping to avoid the garbage truck. NO SUCH LUCK! PAX lined up facing south …
Sticks (Bricks) and Stones (Medicine Balls)
Sticks (Bricks) and Stones (Medicine Balls) Warm Up PAX – 13 Announcements Sacagawea’s curb: SSHs 30, TTT 25, BACs 15 x 2 1 Mayplant N/a Sticks (Bricks) 2 Harper Valley Rectory & Fair: OH Claps, OH Press, Seal Claps, Arm Raises, Tricep work and Curls. …
SO HUMID! GO RUBY
Date 6/29/2021 Conditions 72 degrees and humid QIC Wojo PAX 14 – Skipper (Respect), MayPlant (Mad Respect), Hope Solo, Rag Doll (Respect), Tweetsie, Neon (Respect), Sacajawea (Respect), Abacus (Respect), Mayhem (Respect), Change Order (Respect), Whaler (Respect), HERO, Schrute, Cornwallis & Wojo. Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm Up Run around …
The Escalator to Hell!
Conditions: a pleasant 66* and 90% humidity. Disclaimer: Not a professional. Modify as needed. Warmup SSH x 25 ICTTT x 25 ICLBACs x 25 forward/reverseMerkins x 25 OYO THE THANG The Escalator to Hell! The PAX retrieved the large coupons & met at one corner of the tennis courts.Manmakers x 10 OYO Prison walk (block …
No Plan, No Rain!
It’s been six months since I had to privilege of leading the group. Unfortunately, I didn’t take the time come up with a great plan. I noted my assigned date on my calendar and then let the days pass by. With the impending rain forecast, I was even more out of my element. I instructed …
Proverbs 27:17 The Rest of The Line…As Iron Sharpens Iron
Temperature: Muggy Humid 71 Disclaimer/Introduction: Not a professional so modify as needed but only modify so as to avoid injury, not to cut corners. As Iron Sharpens Irion means you are out there to sharpen others but also yourself. Get Bricks at Defender of the Flag Domicile and Mozie to Corner of Fair and Rectory COP-Corner Warm Up SSH X 20 IC (with Bricks) LBAC X 10 IC F/R(with …
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LET’S PLAY PICKLEBALL!!!
Conditions: a pleasant 61* Disclaimer: Not a professional. Modify as needed. Warmup: warmup consisted of batting the ball back & forth while going over the rules. The Thang: LET’S PLAY PICKLEBALL!!! The AO was temporarily moved to Camden Pickleball Plaza for several games of Pickleball. Players were rotated around after every game so everyone got …
Medicine Ball 11’s
Title Medicine Ball 11’s Date 5/20/2021 Conditions 60 degrees and pleasant QIC Wojo PAX 18 – Corwallis, Skipper (Respect), Schrute, Ragdoll (Respect), Heisenberg, Big Load, Bolt (Respect), Harper Valley (Respect), Tweetsie, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Whaler (Respect), Neon (Respect), Dufresne (Respect), Stats (Respect) and Wojo. Intro Happy Thursday. Let’s get started. Disclaimer Not …
I DONT DO TITLES. I DO BEARCRAWLS AND MANMAKERS!
Conditions: A brisk 35 degree “spring” morning! Disclaimer: Not a professional. Modify as needed. Warmup:SSH x 25 ICTTT x 25 ICLBAC’s x 25 IC (forward/reverse)Merkins x 25 OYOSome additional stretching while trying to wait for the garbage truck to clear. THE THANG While trying to dodge the garbage truck… PAX lined up on Fair St. …
C-A-M-D-E-N
Warm Up 1) Side Straddle Hops in cadence: 15 2) Little Baby Arm Circles in cadence: 15 forward & 15 backward 3) Imperial Walkers in cadence: 15 After the warm up – everybody grab a block and line up at the center pole The Thang: The Pax will do 3 sets of 11’s: Each …
Medicine Ballin’
Conditions: Pleasant Disclaimer Standard disclaimer. Intro Q was one minute late for his own workout. PAX were asked to purchase a medicine ball to bring to the workout. All PAX members were prepared and everyone had their ball. Q instructs PAX to mosey to the tennis courts for the workout. Warm Up Exercise …
CONFUSION ON THE HIL-DEATH BUNNIES ARE LEGIT
Intro: YHC has held Q many a time. I still remember my virgin Q like it was 4 years ago. Could not sleep the night before, afraid of sleeping in and the fear of calling an exercise I could not complete myself. Flash forward to Q-Eve and the same issues were still alive and well. …
Tweetise Had A Plan
Workout date: 03/13/2021 QIC: Tweetsie AO: Camden (No Name) Conditions: 57 degrees , Nice warm spring morning, no wind to speak of. 6:59 One minute warning / disclaimer Warm up Baby arm circles 12 front and 12 back. Run to Chestnut and Fair. Bent-over stretch 12 each side. Run to Chestnut and Lyttleton. …
FOUR YEARS
Conditions: 51* & a much appreciated break in the rain, but still very soggy. Disclaimer: Not a professional. Modify as needed. Warmup: SSH x 25 IC TTT x 25 IC LBAC’s x 25 IC (forward/reverse) THE THANG PAX moseys over to Fair St. for Curb Crawls Start on curb, bear crawl to other side. …
Mosey with Bricks
Pick up brand new bricks! Mosey to corner of Rectory and Fair. Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20 arm circles (10 each direction) Mosey to Jordan St- 10 burpees, 20 mountain climbers, 30 oblique crunches Mosey to brick wall on Broad Street- 10 decline merkins, …
1959
Disclaimer Warmup: Rectory & Fair: SSHs 25 Rectory & Lyttleton: TTT 15 Lyttleton & Chestnut: BACs 15 x 2 Set Up Gather near the tennis courts Pair off into 2s Split into groups of 3 and head to a station 1 Pax runs around tennis courts & other performs exercises Once reps are completed, …
Jingle Jangle Trot
Conditions: Cold and Brisk 37 Degrees Intro: YHC decided to repeat a Janaury 21 Q less the trip to the courthouse. To add in some Christmas Spirtit and Magic, YHC brought jingle bells enough for the entire pack to have one for each shoe. The intent was to let downtown Camden know that we were …
DECK OF DEATH
Title DECK OF DEATH Date 1/26/2021 Conditions 58 degrees, foggy and muggy QIC Wojo PAX 20 – Timber, Schrute, Heisenberg, Hope Solo, Mayplant (Mad Respect), Ponzi (Respect), Neon (Respect), Harper Valley (Respect), Sacajawea (Respect), Abacus (Respect), Mayhem (Respect), Crackhead (Respect), Tweetsie, Whaler (Respect), Skipper (Respect), Snookie, Cornwallis, Bolt (Respect), Stats (Respect) and Wojo. Intro Happy …
The Season’s Upon Us!
Tis the Season for Jesus’ birth. We celebrate that and give it the utmost respect. At F3 Camden, we like to celebrate a few other things for the season as well. I tried to combine all of those into one workout: 12 Days of Christmas, Church Tour, and a good ladder routine just for fun! …
SANTA’S ON HIS WAY
Conditions: 33 and Crisp Intro: YHC and his two minions had the privilege of leading 18 Pax on this cold December morning. YHC procurred help the night before while having probably one too many cold Bourbon drinks and thus knew that he could count on his faithful team to probably be doing the same. Cornwallis …
Chumbawumba is Stupid
Title Chumbawumba is Stupid Date 10/22/2020 Conditions 65 degrees QIC Wojo PAX 20 – Dufresne (Respect), Abby Wambach (Respect), Schrute, Neon (Respect), Weed, Bolt (Respect), Bird, Tweetsie, Cornwallis, Sacajawea (Respect), Abacus, Big Load, Mayhem (Respect), Skipper (Respect), Hope Solo, Stats (Respect) Gameplan, Crackhead (Respect), Whaler (Respect) and Wojo. Intro Good morning. Disclaimer Not a professional. …
Storytime with Mayplant
Title Storytime with Mayplant Date 10/8/2020 Conditions Dry 60 degrees QIC Mayplant PAX Big Load, Neon, Bolt, Wojo, Schrute, DuFresne, Snooki, Harper Valley, Abby Wambach, Kiffin, Mayplant, Abacus, Sacajawea, Mayhem, Skipper, Timber, Bird, Heisenberg, Rico, Blackout, Whaler, Cornwallis Intro Q shared his message of love through humor, wit, and wisdom to successfully inspire the Pax!! …
Whaler Q
Warm-up SSH – 25 in cadence TTT – 15 in cadence LBACs, front and back – 15 in cadence Run to Lyttleton & Rectory 20 Merkins in cadence Run to Lyttleton & Chestnut 20 BBSUs Head to the Light Post and formed a circle Roughly 20 each of the below exercises for the Pax as …
Digging Through the Playbook
Conditions: A cool 64* 77% humidity Disclaimer: Not a professional. Modify as needed! PAX moseyed to tennis courts for warm up SSH x 25 IC TTT X 25 IC LBACs x 25 IC (forward & reverse) Chuck Norris x 10 OYO Black Jack PAX lines up on one side of tennis courts. 20 Merkins on …
WE DID SOMETHING BUT I DONT REMEMBER
Condition: 71 and clear Warm Up Grab blocks and head to center of the park for warmup. SSH 25X IC LBAC IC x 15 Reverse LBAC x 20 Woodchoppers 15X IC Jump Rope x 30 IC Mosey without blocks to corner of Chestnut and Lyttleton We did something here but don’t remember what Karaoke and …
EMOM….who is EMOM?
Disclaimer. Not a professional. Modify as necessary. The only good thing Hurricane Laura brought was the optimal weather conditions (low 80s, low humidity) for what turned out to be a unexpectedly hard beatdown….so much for the well-laid plans thing. Lot of mubble chatter when we started, particularly as it related to the noticeable absence of …
Treebark’s Never Ending Workout
Warmup: SSHx20, TTTx20, Windmillx20 (In Cadence), Merkinsx20 OYO Thang: Everyone grabs two bricks and heads to Rectory and Fair, where they perform 20 Merkins with shoulder taps L/R=1 and 20 BBSU Reverse mosey halfway then mosey to Fair and Chestnut, rinse and repeat Reverse mosey halfway then mosey to Fair and Union, rinse and repeat Reverse …
Full Body Ladder Day
Title Full Body Ladder Day Date 8/18/2020 Conditions Damp 72 degrees QIC Timber PAX Harper Valley, Crackhead, Big Load, Abby Wambach, Rico, Cornwallis, Schrute, Mayplant, Abacus, Sacajaweah, Mayhem, Neon, Stats, Skipper, Whaler, Dufresne, Kiffin, Bolt, Weed, Heisenberg, Timber Intro This tennis court ladder was a recycled one YHC pulled from the file for wet contitions. …
Abby Had the Q
Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20, arm circles (15 each direction) Not enough bricks for the Pax so just mosey to Lyttleton/Rectory. American Hammer x 20, IC. Then 20 regular merkins and 15 diamond merkins. Mosey to Temple. American hammer x 20, more regular and …
CIRCUIT RUN – MAYHEM STYLE!
Conditions: Typical August morning in SC! Disclaimer: I am not a professional. Modify as needed! PAX moseyed up to Fair/Chestnut to start circuit run SSH x 25 IC TTT x 25 IC PAX moseyed to Fair/Union LBACs x 25 IC forward & reverse Merkins x 25 OYO PAX moseyed to Fair/Green Tempo Squats x 25 …