Author: Florence

  • Not What I Planned For

    YHC was excited to share an outstanding Q after a couple days of planning, but alas the rain called for an audible. I’ll save the original for another time but today this is what happened :

    Long mosey to pavilion by volleyball sandpit

    Disclaimers

    Do 1 Set AMRAP of each of the following, focusing on good form :

    Incline Merkins

    Squats

    WWII’s

    Dips

    Alternating Lunges

    LBC’s

    Merkins

    Calf Raises

    One Legged LBC’s

    Plank

    SSH

    Alternating Punches while holding Al Gore

    Alternating Straight Leg Kicks

    Wall Sits (only shoulder blades touching wall, low squat)

    Incline Merkins

    LBC’s

    Jump Squats

    Dips

    WWII’s

    Squats

    Mosey to parking behind playground

    3 sprints across parking lot with brief breaks in between

    Mosey BTTF

    Couple minutes of stretching

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests : Healing for Purple Rain’s back and Hermey’s knee & ankle

    NMMS : Thankful for the guys that came out today. Truly one of those “embrace the suck” days. Thought the rain would let up at some point during the Q but it instead waited until after COT to stop immediately haha. This was a good “You vs You” Q with the PAX doing AMRAP on their own rather than a specific number of reps

  • Sunday 2/25 Edition

    YHC slow cooked some pulled pork and delivered it along with buns, BBQ sauce, coleslaw, and cookies to the residents of Southside Health Center. Was planning on sitting down with them for dinner but YHC’s entire family got sick in Florida this past week so I had Antoinette come pick up the food from my car downstairs while I masked up. Here’s Florence’s not-so-secret ingredients for pulled pork in the slow cooker :

    1 tablespoon Onion Powder

    ¾ cup Ketchup

    3 tablespoons tomato paste

    ¼ cup apple cider vinegar

    1 teaspoon paprika

    1 teaspoon garlic powder

    1 teaspoon mustard powder

    1 teaspoon cumin

    4 pound pork shoulder trimmed of excess fat

    Season with Salt and Pepper

    Slow cook for 9 hours

  • F3 Tampa : Pirate Invasion AO

    5 Tampa PAX, 1 FNG, 1 DR Tallahassee PAX, and 1 DR RVA PAX converged upon the Tampa Convention Center. Here’s what happened :

    Warmarama : SSH, Don Q’s, Peter Parker’s, Cherry Pickers

    THE THANG :

    11’s up a huge set of stairs in back of convention center : Started with 10 Merkins at the bottom and 1 leg lift at the top 

    Mosey to nearby bridge 

    Line up : Pax at the back does 3 Burpees then sprints to the front while the rest of the PAX bear crawl. At the top of the bridge, stop 

    On the way back down bridge, 5 Derkins at every other bench 

    Mosey to smaller set of stairs on the side of convention center 

    Partner Up for 3 sets of the following : Partner 1 does Toe Taps at the bottom while Partner 2 runs to the top and does 10 Star Jacks (Basically a Squat Jump flaring your feet out to the side when you jump up)

    Mosey BTTF

    Mary consisting of LBC’s, Dollie’s and Rosalita’s

    DONE

    Numbers, Names, Maverick took us out

    NMMS : Small world of F3. Warden started F3 in Tallahassee this past August so I caught him up on how I started there and he told me what’s changed. Thought I would see Major Payne today who moved down from F3 DC The Capital to Tampa but he probably had work. Good to see Cyborg and Maverick again who I posted with in October down here. And great to meet the other guys 

  • Never Left the Parking Lot

    With a late night text from Big Rig on Dad duty taking care of his sick 2.0, YHC volunteered for the Q. Posh and Shaw-Shank joined in for this fun and never had to leave the comfort? of the parking lot :

    F3 Disclaimers and Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    Mosey to Florence’s truck tail gate where a 35 lb dumbbell awaited us

    Triple Check 1 : Squat Thrusters, One Legged LBC’s, Timer runs to the end of parking lot and back

    Triple Check 2 : Bicep Curls, LBC’s, Timer runs to the dumpsters and back

    Triple Check 3 : Bent Over Lawnmower Pulls, LBC’s, Timer runs to the dumpsters and back

    Triple Check 4 : Calf Raises, LBC’s, Timer runs to the dumpsters and back

    Triple Check 5 : Behind the Back One-Armed Wrist Curls, LBC’s, Timer runs to the dumpsters and back

    DONE

    Numbers, Names, YHC took us out

    Announcements : No Rock N Roll this Saturday. Go to DogPile instead for Frozen Triangle.

    NMMS : Enjoyed this workout. It hit all the muscle groups with cardio mixed in the whole time. Posh said we’ll be jacked if we keep doing it and Shaw-Shank was surprised how gassed he was never leaving the parking lot. Apollo planned on joining us today after his first post at RNR this past Saturday. He was awake texting with YHC but alas his baby girl 2.0 was crying and he had to rock her back to sleep. Totally understand brother. Family First

  • Hardest Mile, or 3/4, or 1/2

    4 Winter Warriors rolled into Tomahawk Creek Middle School to attack the Hardest Mile, or some variation of it. This is what legend holds to be true :

    Cookie, Rudy and YHC mosey to track. Upon arriving at track, we see Nancy’s headlights in the parking lot. Wait for Nancy to mosey to track then explain the Hardest Mile : 1/4 mile Lunges, 1/4 mile Broad Jump Burpees, 1/4 mile Bear Crawl, 1/4 mile Run (Strongly emphasize to modify as needed. No injuries. You vs You.)

    These were the results :

    Cookie : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping, Skipped Bear Crawl due to time running out and instead did 1/4 mile Run

    Florence : Completed 1/4 mile Lunges without stopping, 1/4 mile Broad Jump Burpees without stopping

    Rudy : Variations of 1/4 mile Lunges with Runs, Variations of 1/4 mile Broad Jump Burpees with Runs

    Nancy : Started 1/4 mile Lunges then switched to Non-Stop Running laps around track until time expired

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Frozen Triangle on Sat 2/10. See Slack for details

    -Grow Ruck weekend of 5/3 – 5/5. See Slack for details

    NMMS : With only about 40 minutes to utilize, I figured none of us would fully complete the Hardest Mile but I’m glad we did as much as we could. I was having FOMO of missing out on Hardywood and Big Rig’s presentation of it at Rockwood. It’s inspiring those two guys did a couple miles of running before that, then did Hardest Mile, then posted at Rock N Roll. T Claps to Nancy who’s been dealing with knee injuries for a long time and still finding ways to post and challenge himself. YHC has figured out over time the things that aggravate my hips : Flutter Kicks, Hello Dollie’s, Rosalitas, Pole Smokers, and Rucking. So I modify whenever those things come up. The “You vs You” mantra is one of the beauties of F3. Each man can find ways to make a workout hard for himself without any shame but instead receive encouragement. We know in each of our own minds if we challenged ourselves or not. Thankful for this group

  • Flo’s Bread & Butter

    5 Brothers assembled for another edition of the Florence At-Home Workout video turned F3 Q. They endured Florence’s endless lecture about form for the duration of this workout :

    F3 Disclaimers and Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to workout station behind school

    4 Sets of AMRAP Pull Ups/Chin Ups

    Mosey back towards parking lot

    3 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP

    Lunges for about 100 yards until you reach YHC’s truck

    Grab a cinder block or a 35 lb dumbbell for the following : 3 Sets of Bicep Curls AMRAP, 3 Sets of Thrusters AMRAP straight into 1 Set of Overhead Press AMRAP (If you’re waiting for a coupon then do LBC’s until one becomes available)

    Mosey to football field

    3 sprints without stopping from end zone to end zone

    5 more sprints from end zone to end zone with brief breaks in between

    Mosey to bench area

    2 Sets of One Legged LBC’s AMRAP followed by 1 Set of LBC’s AMRAP

    2 Sets of Merkins AMRAP

    Bear Crawl to the top of the hill then Mosey BTTF

    Take turns sharing the 35 lb dumbbells for 2 Sets of Behind the Back one armed wrist curls on each side

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Hardywood’s Hardest Mile this Saturday 12/30 at Rockwood Park starting at 6 am (1/4 mile Lunges, 1/4 mile Bear Crawl, 1/4 mile Broad Jump Burpees, 1/4 mile Run). The regular Rock N Roll Q will start at 7 am as usual led by DTH.

    -New Year’s Day Convergence most likely at No Toll (check Slack this week)

    -Grow Ruck May 3 – 5

    Prayers for Big Rig’s Mom who is still dealing with health challenges. Prayers for YHC’s interview tomorrow.

    NMMS : I could do this Q every day. I enjoy the full body workout with a mix of cardio and weights. Big Rig got in his usual extra credit pre-run. Broadway, Posh, Shaw-Shank and YHC enjoyed coffee at Starbucks after.

  • Florence’s At-Home Workout limited offer 3 Easy Payments of $29.99, Call Now

    4 Fitness Enthusiasts came to Bermuda to learn the Florence At-Home Workout. VHS Tape footage showed the following :

    Mosey to workout station behind school

    Disclaimers and F3 Mission Statement

    Warmarama : 10 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC

    THE FLORENCE AT-HOME WORKOUT :

    4 Sets of Pull Ups AMRAP until Failure. Switch Grip in between sets

    Mosey to pavement for 3 Sets of One Legged LBC’s AMRAP until Failure

    Walking Lunges for about 75 yards until you reach Florence’s truck

    Grab a coupon for the following : 2 Sets of Bicep Curls AMRAP, 2 Sets of Thrusters AMRAP then straight into 2 Sets of Overhead Press AMRAP.

    Mosey to football field

    Four 100 yard sprints without stopping (when you reach the opposite goal line, you immediately turn around and sprint back)

    Four 100 yard sprints with brief breaks in between sprints

    Mosey to benches for 40 Dips

    Mosey to grass hill for Front Facing Crab Walk uphill one time then mosey back down and do one set of Crawl Bear up the hill to the top

    Mosey to Flag, Do 2 Sets of Merkins AMRAP then 2 Sets of LBC’s AMRAP

    Mosey to gazebo for 2 Sets of Incline Merkins AMRAP

    Mosey to Florence’s truck, grab a coupon and do 4 Sets of Bent Over Lawnmower Pulls AMRAP

    Mosey to workout station behind school for 2 Sets of Jerkins AMRAP

    Mosey BTTF for 1 minute of Calf Raises

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests :

    -Healing for Big Rig’s mom to be able to travel and be more active

    -Healing for State Farm’s dog George who is recovery from intensive surgery after getting into it with a porcupine

    -Prayers Florence’s college transcripts show up in the mail today to bring them to interview tomorrow

    NMMS : This was a longer version of what I do at home on off-days when I’m not posting at F3. Figured I’d share with the group. Everyone loved the sprints without stopping part….hehe

  • Big Flo Mashed Potatoes

    With Posh stuck in the 3rd Dimension tending to his kids’ needs and State Farm posting out of town, Big Rig and Florence stepped into the 4th Dimension known as the Bermuda Triangle. Only squirrels were there to witness the following potato recipe :

    Florence starts skinning potatoes :

    Warmarama : Lap around parking lot, 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to exercise station behind school

    3 sets of 8 pull ups, then 3 sets of 10 Jerkins, then sideways swing across monkey bars from end to end 3 times

    Big Rig starts mashing potatoes :

    Mosey into grass

    2 rounds of the following : Move uphill doing 1 WWII followed by 1 Crab Walk step to the top of the hill. When you reach the top, run a lap around gravel track

    Florence adds cream and milk to potatoes :

    Mosey to basketball court

    Lunges across both courts to the end then Repeato back

    10 One Legged LBC’s on each side, 5 One Legged LBC’s on each side, 10 Flutter Kicks IC

    One set of Merkins AMRAP

    Big Rig adds spices then heats up the potatoes :

    20 SSH IC

    Line up on sideline

    2 Rounds of the following : Bunny Hops to mid court, do 20 Mountain Climbers DC, Reverse Bunny Hop back to starting line, Bunny Hops to opposite sideline, 40 Mountain Climbers DC, Reverse Bunny Hop back to starting line

    Suicide sprints across both courts with stops for 10 IW’s SC at quarter length, 20 IW’s SC at halfway, 30 IW’s SC at three quarters length, and 40 IW’s SC at opposite end (Bernie Sanders every time you go back to starting line)

    Florence serves the finished mashed potatoes :

    Mosey to parking lot where our cars are for 1 set of AMRAP Merkins

    Mosey to football field for 4 sprints from goal post to goal post

    Mosey to benches for 50 dips

    Bear Crawl up the hill to the top then mosey BTTF

    20 LBC’s IC

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Shaw Shank’s M had their baby last month. Contact YHC or State Farm if you’d like to drop off a meal for them at their house in Chester

    -Thanksgiving Day convergence at Mary Munford. Keep an eye out on Slack for an announcement for Start and End Time

    Prayer Requests : Big Rig’s Mom healing and ability to travel ; Florence’s Dad ongoing assisted living search and frustration with the Senior Living Consultant in Florida

    NMMS : Fart Sack was strong this morning but glad I came. Thanks for joining Big Rig. Brought us back to our Graveyard Shift days!

  • F3 Tampa : Pirate Cove AO

    20 Buccaneers including 2 FNG’s and 2 Downrangers set sail on the Tampa waterfront of Julian B. Lane Park. The Pig Jig festival workers observed the following :

    F3 intro and disclaimers

    Warmarama : Father Abraham – weird combo of Copperhead Squats, Jazzercise, and SSH done to the tube of Father Abraham (didn’t make sense to me)

    20 SSH IC

    THE THANG :

    Line up for Indigenous Run with three 50 lb sand bags spread out among the PAX. PAX at the back sprints to the front. Rotate sandbags among PAX. Traveled about half a mile.

    Arrive at a bridge going over river canal

    AMRAP for 10 minutes of the following : 10 Merkins at bottom, run to top of bridge, 10 Merkins at top, run back down. Repeato and continue sharing sandbags among PAX for the travel 

    Mosey to high school parking lot

    Rotate between 5 workout stations for 45 seconds of an exercise with 15 seconds rest in between. We did 3 rounds of the following stations : Burpees, Star Jacks (squat jump into a SSH with legs flared out to the sides), Apollo Ohno’s, Peter Parkers, Flutter Kicks

    Line up for Indigenous Bear Crawl. PAX at the back does 10 burpees then sprints to the front. Repeato until all PAX have done burpees 

    Mosey BTTF

    Circle up and hold Plank. Do 2 rounds of the following : 10 Shoulder Taps IC, 10 Merkins IC, 10 Single Count Merkins OYO

    DONE

    Numbers, Names, YHC took us out

    NMMS : This is the only AO in Tampa and was just planted 3 weeks ago. They have AO’s in St Pete, Clearwater and surrounding cities but this is the first one specifically in Tampa. They’ve averaged 20 or more PAX every week so far. Great group of guys. Tough Q and great fellowship 

  • Rugged Bermuda Maniacs

    4 Obstacle Course Runners showed up to the inaugural Bermuda Triangle 5k OCR Course. The walker that Big Rig tried to EH witnessed the following :

    No Warmarama or Disclaimers

    THE THANG (We did the following without stopping for any breaks) :

    Mosey to wooden poles. Do 20 Pole Smokers

    Mosey to Workout Station behind School. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

    Mosey to basketball court. Do Lunges across to other side and back again to the start.

    Mosey to wooden poles. Do 20 Pole Smokers.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

    Mosey to bottom of hill. Crawl Bear up to the top.

    Mosey to benches. Do 50 Dips.

    Mosey to football field and go straight into a 100 yard sprint.

    Mosey to bleachers. Do 1 Incline Merkin on each step up to the top then mosey back down.

    Mosey to benches. Do 25 Dips.

    Mosey to bottom of hill. Do front facing crab walk up to the top.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

    Mosey to wooden poles. Do 20 Flutter Kicks DC.

    Mosey to workout station behind school. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

    Mosey to basketball court. Do Lunges across to other side and back again to the start.

    Mosey to wooden poles. Do 20 Flutter Kicks DC.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups.

    Mosey to bottom of hill. Crawl Bear up to the top.

    Mosey to benches. Do 25 Dips.

    Mosey to football field and go straight into 100 yard sprint.

    Mosey to bleachers. Do 1 Incline Merkin on each step up to the top then mosey back down.

    Mosey to benches. Do 25 Dips.

    Mosey to bottom of hill. Do front facing crab walk up to the top.

    Mosey to Pavilion. Do 10 Step Ups on one leg. Switch to other leg for 10 Step Ups. (State Farm had to head out here)

    Mosey to wooden poles. Do 20 Flutter Kicks DC.

    Mosey to workout station behind school. Do side swinging monkey bars across to other side and back again to start. Go up and over the vertical ladder. Do 10 Pull Ups. Do 20 Jerkins.

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out.

    Announcements :

    -Big Rig has the Rock N Roll Q this Saturday.

    -DTH leading Scott’s Addition Brewery Tour this Saturday starting at 3 pm at Veil, then Starr Hill, then Vasen

    -See Slack SOJ Channel for Orange Crush’s announcement on 11/11 Ruck details

    Prayer Requests :

    -Big Rig’s mom healing from surgery

    -YHC’s Dad’s health/assisted living needs, job search, and peace for Israelis and Palestinians

    NMMS : To be honest, I didn’t want to get out of the fart sack today but I’m glad I did. Really struggling with motivation lately, probably due to a lot of trials going on right now. Thanks for coming out today and putting up with my twisted invention of doing an OCR during a Q