Author: Oyster

  • Solid 7.25 workout

    7 dad bods…. Ready for another edition of Dogpile. LetsGo!!

    Warmarama:
    Mosey to Toll Booth parking lot (don’t be late)
    SSH, Imperial Walks, DQ, Cherry Pickers, Monkey Humpers, Jazzercise, Merkins, LBC, Flutter Kicks, Hello Dollys, Alabama Prom Dates

    Lamp Post Alley
    Run to the 1st lamp post = 10 Merkins, back to the start.
    Run to the 2nd lamp post = 10 Merkins, 20 SSH, back to the start
    Run to the 3rd lamp post = 10 Merkins, 20 SSH, 30 Squats, back to the start
    Run to the 4th lamp post = 10 Merkins, 20 SSH, 30 Squats, 40 Mtn Climbers, back to the start.

    Mosey to Love Hill
    Mosey up Love Hill – Bone Thugs leads the way with his head lamp.
    Stop – Bear Crawls.   
    Mosey
    Stop – Lunges
    Mosey
    Stop – Broad jump burpees.

    Mosey to the fish bowl
    Triple Check #1
    Runner to the top of the hill = 3 jump squats
    SSH
    Monkey Humpers
    Triple Check #2 – Other side
    Runner to the light pole
    Flutter Kicks
    WWII

    Mosey to the Amphitheater 
    Descending Dips then A little Mary
    American Hammers
    Pickle Pounders
    LBC
    13 count WWI
    Hip Slaps
    Heals to Heaven


    Mosey back to the Flag

    Numberama:Namerama
    Announcements:
    See Slack — GroRuck

    YHC Took us out!

    Thanks for letting me lead. Next week Handshake has the Q. No more hate! Let’s go!!!

  • Ménage à………. wrong group

    3 Happy Valentines met up at the park before sunrise. Nothing suspicious here! This is how it went down (work safe).

    Warmarama: 1 said they were just going to walk today. But in our best Samuel L Jackson voice — Not today MF!! and off we all went to the Amphitheater.
    Deadman Hang, Imperial Walkers, DQ, SSH, Merkins, Flutter Kicks, Rosalitas, Hello Dollys.

    The Thang:
    -Escalating Squats to the top of the Amphitheater. 1 squat, 2 squat, 3 squat all the way to 18.
    -Mosey to the Field for 4 Corners:
    Corner 1: Merkins x 10
    Corner 2: Jump Squats x 20
    Corner3: Monkey Humpers x 30
    Corner 4: SSH x 40
    -Let’s go back
    Corner 3: Monkey Humpers x 30
    Corner 2: Jump Squats x 20
    Corner 1: Merkins x 10
    -Mosey back to the Amphitheater.
    De-escalating Dips down to the bottom: 18 dips, 17 dips, 16 dips —- 1 dip.
    Mosey to the stage for a Triple Check
    1 Runner — to the fence and back
    2 Box Cutters
    3 Squats

    Mosey BTTF

    NMS: Lots of mumblechatter this morning. Nannies, Headmasters, schools and Nashville. Great catching up with you today BT. Thanks for letting me lead.

    Announcements:
    GroRuck – Let’s go!!! Reach out to Rosie and DTH for more details and how you can support.
    PickleBall Monday’s – starts in 2.5 months… Start Stretching!

    YHC Took us out!!

    Oyster

  • you might want to stretch

    6 all stars, ready for a bit stretching on this 70 and Sunny Thursday morning. Let’s Goooo!

    Slaughter Start: 20 PicklePounders, 20 Alabama Prom Dates, 20 Monkey Humpers

    Warmarama: SSH, helicopters, arm circles, imperial walkers, DQ, Squats, merkins, LBC, rosalitas, dollys, APD, pickle pounders, monkey humpers.  

    Parking Lot Tracers

    Lamp Post Alley:
    Merkins, Shoulder Taps, Mtn Climbers, Squats, American Hammers, Bear Crawls, Lunges, Broad Jump Burpees

    Four Corners:
    10 Merkins
    20 WWII
    30 SSH
    40 LBC
    40 LBC
    30 SSH
    20 WWII
    10 Hand Release Merkins

    Ring of Fire

    BTTF
    NMS: Well done boys! Thanks for letting me lead this morning.
    YHC took us out!.

    Announcements:
    Frozen Triangle
    GrowRuck
    Breaking Bread

  • Some parking lots have buses.

    9 men of F3, all enjoying the comforts of heated seats. Clock hits 5:29:50
    Let’s Gooooooo!

    Warmarama: Long (SLOW) mosey down Grove to find another parking lot.
    SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Jazzercise, Copperhead Squats, Merkins, LBC, Flutter Kicks, Heals to Heaven

    The Thang:
    Triple Check 1:
    Run to the end of the parking lot and back.
    Merkins
    Squats


    Triple Check 2:
    Run and tag 3 buses (change the order each round)
    Dips
    Box Cutters

    4 Corners 1:
    40 SSH
    30 Monkey Humpers
    20 Squats
    10 Burpees

    4 Corners 2:
    10 Burpees
    20 Squats
    30 Monkey Humpers
    40 SSH

    Mosey back to Mary.
    Curb Crawl
    Bear Crawl to Curb, 1 Merkins, lunge back, 20 toe taps. Repeat until 5 Merkins

    Triple Check 3:
    Runner to the end and back
    Donkey Kicks
    Carolina Dry Docks

    5 minutes of Mary / Ring of Abs.

    BTTF
    Numberama: Namerama:
    YHC Took us out

    Announcements: See Slack for:
    Frozen Triangle
    Grow Ruck
    Healing Place 10k training
    Breaking Bread

    Thanks for letting me lead.

    Oyster

  • Nourishing Hearts, Building Bonds in 2023

    Nourishing Hearts, Building Bonds in 2023

    F3 Men and 2.0 serving meals for Breaking Bread

    As we bid farewell to 2023, let’s takes immense pride in reflecting on the remarkable journey we’ve had in providing meals for Breaking Break. This year has been a testament to the strength of our brotherhood, with 24 weekends dedicated to serving 194 meals to individuals in need.

    Our commitment to service was exemplified by the 26 F3 men who selflessly devoted their time to ensure that Breaking Break received not just meals, but a warm and compassionate touch. What’s truly inspiring is that several F3 men went above and beyond, serving on more than one weekend throughout the year.Special recognition goes to Gumbo, Fireman Ed, Rosie, EF Hutton, and Heist, who consistently demonstrated unwavering dedication by volunteering on multiple occasions. Their leadership and tireless efforts have been a driving force behind the success, turning weekends into opportunities for connection, kindness, and shared moments.

    Among the countless meals prepared, one that stood out as a favorite among Breaking Break is the heartwarming lasagna. For desserts, the chocolate chip cookie emerged as the clear favorite, delighting the senses and adding a sweet touch. These moments of joy and indulgence underscored our belief that a well-prepared meal goes beyond sustenance; it’s a gesture of love and solidarity.

    As we look ahead to 2024, let us carry the spirit of generosity, camaraderie, and community service that defined our efforts in 2023. F3 remains committed to making a positive impact in the lives of those we serve, fostering connections that go beyond the dinner table. Together, we will continue to embody the core values of Fitness, Fellowship, and Faith. Thank you to the PAX for your dedication, compassion, and the shared belief that through service, we can make a difference in the lives of others. Here’s to a new year filled with even more opportunities to serve and uplift those in need.

    Let’s do more!
    Oyster

  • 3+ miles, the easy way

    7 of the hardest PAX around took a wrong turn and ended up at Dogpile for a not so easy 3+ miles.

    Warmarama: Mosey to pump house road. SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Helicopers (YES, we did Helicopters 2x), Copperhead Squats, Carolina Dry Docks, Merkins and 1 Burpee.

    The Thang:
    4 Light Post Alley. Prostitute Style on the Hill.
    1st Light Pole: 10 Merkins, back to the start.
    2nd Light Pole: 20 SSH, back to the 1st Light Pole 10 Merkins, back to the start.
    3rd Light Pole: 30 Monkey Humpers, back to the 2nd Light Pole 20 SSH, back to the 1st Light Pole 10 Merkins, Back to the start.
    4th Light Pole: 40 LBC, back to the 3rd light pole 30 monkey bumpers, back to the 2nd Light Pole 20 SSH, back to the 1st Light Pole 10 Merkins, Back to the start.

    Mosey to the Bridge: Alternating Light Posts to the end of the Bridge.
    1st light post: 5 Merkins
    2nd light post: 5 Squats
    3rd Light Post: 1 Burpees
    Repeat to the end bridge. Back Across
    1st light post: 10 Flutter Kicks
    2nd light post: 10 WW2
    3rd light post: 10 Squats
    Repeat back to the other side.

    Back to Pump House Road:
    Bear Crawl, Lunge, Broad Jump Burpee to the 1st Lamp Post (In honor of the hardest mile).
    2nd Light Post Bernie Sanders
    3rd Light Post: 10 lunges, 10 American Hammers, 10 Lunges, 10 Heals to heaven.
    Mosey to the End of the road.

    Ring of Fire. Choose your favorite Merkin and pass it on.
    Mosey up the devils triangle, around the carilion to the Amphitheater.
    Ring of Mary. Choose your favorite Ab exercise in cadence all Pax.
    No shortcut Mosey, back to the Flag. 3+ miles

    Announcement:
    Sign up for the Ruck — See Slack.

    Well done today boys. Thanks for letting me lead.
    Oyster

  • Pickleball Conditioning Mondays at 6pm

    Wherever there is injustice, you will find us. Wherever there is suffering, we’ll be there. Wherever liberty is threatened, you will find… The Three Amigos!

    Warmarama:  helicopters, imperial walkers, copperhead squats, DQ, Merkins, LBC, Flutter Kicks, WWII, Rosalitas

    The Thang:
    Triple check:  runner touch 3 trees, peoples chair, plank.  X3

    4 corners in a circle, it was weird.  
    10 Merkins, 20 Freddie Mercurys, 30 Monkey Humpers, 40 Heals to Heaven. 

    Light Pole Alley: P1  runs to the end and back. Switch P2
    R1. Bear Crawl, Lunges, Broad Jump Burpees.
    R2. Lunges, Broad Jump Burpees, Bear Crawls.
    R3.  Broad Jump Burpees, Bear Crawls, Lunges.
    R4. Lunges
    R5. Broad jump Burpees
    R6. Bear Crawls.  

    Triple check: picnic tables
    Run to the streetlight, Step Up, Incline Merkins.  X3

    BTTF.  

    Numberama, Namerama

    NMS:  Great to see Hutton out tonight and then out for he gloom Offshore appeared. Perfect numbers for a couple of triple checks.  Monday nights are back!!!! Maybe   I’ll see y’all next week for sure.  Let’s gooooo   

    Oyster

  • Don’t forget to hit Publish

    4 men with scalding potatoes in hand decided to share in an epic Dogpile beat down.

    Warmarama: Upchuck: DQ, Imperial Walkers, Hand Release Merkins, SSH, reverse Scorpion Kicks, LBC

    The Thang:
    1. UpChuck: 4 Man Triple Check:
    Balls to the Walls, People Chair, Reverse Crunches, Run to Mercedes at back. X3

    2. Helix: Amphitheater
    18 – 1 Dips down
    1 – 18 Squats up

    3. Mr. Rogers: Imma try to hurt y’all on this Triangle
    Partner up.
    Round 1: P1 Bear Crawls the Triangle, P2 runs the Triangle. Switch.
    Round 2: P1 Lunges the Triangle, P2 runs the Triangle. Switch
    Round 3: P1 Broad Jump Burpess, P2 runs the Triangle. Switch

    4. Oyster: Rusty Cage 4 man triple check.
    Pull-ups, Jerkins, Dips, Run to hydrant and back. X3

    Mosey Back to Flag.
    Stop at the fish Bowl. 3 Burpees here, 3 Burpess on the other Side. Mosey on
    Stop for a Ring of Fire.
    Stop for Abs of Fire.

    BTTF
    Numberama: Namerama

    NMS: Excellent morning for a Hot Potato and 4 man Triple Checks. Well done Men.

    Announcements: Planning to bring Punisher out of Suspension this Monday. Let’s Go!!!!

    Oyster

  • Squaw Crushers

    The Magnificent Seven!! Horseshoes anyone?

    Warmarama: Warm up Lap, SSH, DQ, Imperial Walkers, Helicopters, Arm Circles, Copperhead Squats, Merkins, Flutter Kicks, Freddie Mercuries, Heals to Heaven. Vagabond Requests: Side bends…

    The Thang:

    Lucky Horseshoe: Run to the end of the parking lot and back after each round.
    20 Swings
    20 Swings, 20 Lawn Mowers
    20 Swings, 20 Lawn Mowers, 20 Curls
    20 Swings, 20 Lawn Mowers, 20 Curls, 20 Skull Crushers
    20 Swings, 20 Lawn Mowers, 20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Lawn Mowers, 20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Skull Crushers, 20 Allen Iverson
    20 Allen Iverson

    Mosey BTTF for a round of Mary.
    Call out an exercise – Pax completes.

    Numberama: Namerama

    NMS: A lot of people have been asking for the Lucky Horseshoe. What the PAX wants the PAX gets… Let’s Go!!!

    YHC Took us out.

    Announcements:
    Friday – Lunch at Rusty Taco…
    See slack for the Food Ruck

    Thanks for letting me lead. Well done today boys.
    Oyster

  • No Horseshoes before 7am

    11 HOA violators, quietly showed up at the Alamo clubhouse ready to take on a Monday Horseshoe. Let’s Gooo!!!

    Warmarama: SSH, DQ, Imperial Walkers, Helicopters, Merkins, LBC, Leg Lifts,Flutter Kicks.

    The Thang:

    Lucky Horseshoe
    Merkins x20
    Merkins x20, Dry Docks x20
    Merkins x20, Dry Docks x20, Leg Lifts x20
    Merkins x20, Dry Docks x20,Leg Lifts x20, Box Cutters x20
    Merkins x20, Dry Docks x20,Leg Lifts x20, Box Cutters x20, SSH x20
    Dry Docks x20, Leg Lifts x20, Box Cutters x20, SSH x20
    Leg Lifts x20, Box Cutters x20, SSH x20
    Box Cutters x20, SSH x20
    SSH x20

    Mosey to the entrance: Triple Check
    Run to the stop sign at back.
    WWII
    Lunges

    Mosey BTTF

    Numberama:Namerama
    YHC Took us out: Thank you Lord for this great group of guys. Thank you for motivating us to start each day with a workout, a 2ndF and lots a laughter.

    NMS: Q sheet was blank for the Alamo this morning. Could have been a hot potato. Not on YHC 1000 post!!! Let’s Goooo!!! Well done boys, nothing like starting the week out with a Monday morning Lucky Horseshoe.. Looking forward to next week with Yee Haa VQ…

    Announcements: See Slack
    Food Ruck – SOJ
    2nd F Lunch: Last Friday of the month at Rusty Taco (WestChester)
    VQ at the Alamo next Monday.