One Week

May 19, 2019

WHEN: 05/19/2019
QIC: Malware
PAX: Nightshift, Beano, Scapula, Bellhop, Cosmo, Botched, Prancing Horse, Blue Hen, Beaker, IT, Yurt, My Little Pony, Awesome Baby, Barksdale, Bells, Boucher, Grunge, Pedialyte, Candy Crush, Blackball, Newt, Mate, Elf, Amphibious, Mueller, Poser, Big Kat, Tricurious, Elwood, Foghorn Leghorn, Clean Sweep, Slug, Stop Drop and Roll, Vespa, Food Lion, Two Ply, Peach, Cooter, Misery, Lap Lane, Swamp, Scurvy, Assisi, Ocho, Ricky Bobby, The Strowd, Peppermint Pattie, Uzi, TB, Sweat Peas, Catskill, Phlegm, Potter

We are used to seeing things broken up into individual workouts. So I thought it would be interesting to see what it would look like over the course of an entire week.

Thanks to Dean Wormer, I started F3 one year ago today. I bought in 100% from day one. That afternoon, I went online and planned out my week. I hit all 6 AOs that first week, and I’ve been doing that every week since. I have always thought of F3 in terms of weeks rather than days because they all blend together until Sunday. On Sunday there is rest–or a 12 mile ruck with Uzi. I’ve missed a few days here and there. I tapered for a few days before the HTL and missed two days after. I straight up fartsacked a time or two. Overall, I estimate I have missed about 10 days this year. Not all of these workouts have been F3 workouts. I branched out to HVRC some days, and for the past few months. I have spent every Monday morning doing a workout with my M and anyone else who cares to join at my neighborhood pool (so far we have only convinced the dog to join). Not all are F3 workouts, but all adhere to the five principles and the overall ideology of F3.

So after one year, I decided to recreate my first week of F3 workouts, only this time I would be the Q and do EC for all six days. Here is what that week looked like.

Monday
The Eagle:
EC
Run: Nightshift
Ruck: Beano, Malware, Scapula, Bellhop, Cosmo,
ME Botched, Prancing Horse, Blue Hen, Beaker, IT, Scapula, Cosmo, Bellhop, Nightshift, Yurt, My Little Pony, Beano, Awesome Baby, Barksdale, Bells, Boucher, Grunge, Pedialyte

Warmup with 100 count arm circles and claps

ME
A modified version of an Avalanche Q from one year ago.
Mosey to track where several coupons are waiting for a farmer to carry them. Groups of four, each with a pair of coupons: ammo cans, Jerry cans, sandbags, and rucks. Coupons were roughly 35-45 lbs each. So it was pretty fair, but the sandbags provided extra fun as the lack of a handle makes farmers carries pretty tough.
First PAX: Farmer carry coupons one lap
Second PAX: 10 IC Flutter kicks, run across the field, 10 IC Drydocks
Third PAX: Burpees
Fourth PAX: Defensive slides across the field and back
Rotate when the farmers carrier comes back to start. Move through all positions twice

Mosey to parking lot. PAX move all our cars to another parking lot to avoid conflict with kids loading up for a field trip.

Mosey to basketball court and line up along one end line. Half PAX do lunges; other half bear crawl across the court, do 10 handstand hip slappers, and crawl bear back to start. Partners switch and repeat. I think we did this a couple times.

A few minutes of Mary

COT: After giving gifts for Mother’s Day, we should try to give the gift all of our mothers want most: be the man your mother wanted you to be.
Prayers for the family of David who passed away unexpectedly.

Tuesday
Vortex:
EC
Run Elf before ME and Blackball after
Ruck Malware

ME Candy Crush, Blackball, Newt, Mate, Elf, Amphibious, Mueller, Poser, Big Kat

Warmup with 100 count arm circles and claps

ME
The Millennial
A repeat of an Appomattox Q from one year ago
One partner does reps on the end line of the soccer field while the other partner runs all the way to the far end and back. Switch runners and continue doing reps until you get to 100. The goal is to get in 1000 reps. I think we got to 900 plus a few miles of running:
Burpees
Flutter Kicks
Squats
Drydocks
Russian Hammers
Monkey Humpers
Merkins

Mary lasted for about 30 seconds

COT: Half is given; half is claimed. Be grateful for the gifts and wise enough to use them to claim what can be yours.

Wednesday
Conjunction Junction:
EC Tricurious and Malware for pull ups and hill runs
ME Elwood, Foghorn Leghorn, Tricurious, Mueller, Mate, Clean Sweep, Slug

Warm up

A repeat of a Foghorn Leghorn Q from one year ago.

Everyone gets two bricks. These bricks stay in your hands for the duration of the workout.
Mosey to the arena. Partner up. 1 PAX does reps while the other runs a lap.
Set 1 – Burpees AMRAP
Set 2 – 10 Merkins, 10 LBCs, repeat
Set 3 – 10 Tricep Extensions, 10 BWS, repeat
Set 4 – 10 Overhead Claps, 10 Mountain Climbers, repeat
Set 5 – 10 Merkins, 10 Flutters, repeat
Set 6 – 10 Burpees, plank

Bear crawl along the path to the stairs
Johnny Dramas on the steps
15 Dips x 3

Mary
Russian hammers, brick merkins, LBCs, Low plank hold, manmakers, bugs, flutter kicks, boat canoe, WWIIs

Announcements: Lars battling with cancer, cocktails with Malawi, CPR training

COT
Carrying bricks is a good reminder of how much our burdens can slow us down. Sometimes we carry burdens for good reason, as when we use these bricks to build or expand our foundations. But often we carry burdens because someone handed them to us 15 years ago and we have not had the good sense to simply put them down and walk away.

Thursday
Orange County Line
EC Stop Drop and Roll and Malware for a ruck
ME SDR, Blackball, Vespa, and Food Lion

One year ago, Weezer delivered a crushing Q that I tried to emulate. But I am not Weezer, and using the standard SI measurement of Q intensity, I think I maxed out around 0.8 Weezes. We did a lot of reps and a lot of bear crawls as quickly as possible. I can’t remember all that we did. It was exhausting. It included:
Bear crawls, crabwalks, squats, WWIIs, Merkins, BTTW, Step ups, LBCs, Derkins, Erkins, Box jumps, Russian hammers, Burpees, Plank saws, Flutter kicks, V-up rollups, Hip raises, Lunges, Heels to Heaven

COT: Another school year is close to an end. Best wishes to the teachers and students for a strong finish.
Prayers for Teegan’s cancer battle

Friday
The Falcon:
EC Botched, Two Ply, Malware, Peach, Cooter, Misery, and My Little Pony for The Falcon’s deservedly famous ManMakers EC
ME Lap Lane, Swamp, Prancing Horse, IT, Botched, Two Ply, Yurt, Peach, Scurvy, Assisi, Cooter, Ocho, Ricky Bobby, Boucher, The Strowd, Barksdale, Peppermint Pattie, Misery, Bell’s, Awesome Baby

Warm up

ME
A repeat of My Little Pony’s Q from last year.

Mosey down to the bottom of the parking lot. PAX line up at the bottom facing up hill. Bear crawl to other side of parking lot. 1 Merkin. Crawl bear back. 2 Merkins. Bear crawl to the other side. 3 Merkins…working up to 10.

Mosey to the traffic circle. Run up the hill. 1 jump squat. Backwards run down. 2 jump squats…repeat up to 10.

Back down to the lower lot. Facing the opposite direction this time. Bear crawl downhill. 10 Merkins. Crawl bear uphill. 9 Merkins…working back down to 1

Mosey to the traffic circle. Backwards run up the hill. 10 jump squats. Run down the hill. 9 jump squats…we made it down to 3 before running out of time.

COT: Lap Lane took us out with a prayer for guidance as we try to be better versions of ourselves.
Floyd lost his grandmother Sally this week

Saturday
The Battering Ram:
EC Uzi, Malware, TB for 4.5 miles of rucking
ME Phlegm (F3 Hickory), Catskill, Potter, Tricurious, Uzi, TB, Sweet Peas

Warmup with 100 count arm circles and claps

ME
I attempt to recreate the first beatdown Uzi ever provided me. After a full year, it was still hard as hell, but this time I was able to complete it all.
SSH 100 (IC)
Merkins 10
Burpees 17
2 min plank
Jump lunges 20×2
Merkins 20
Squats 30
Low plank hold 5, 10, 15, 20
SSH 100 (IC)
Dips 20
Burpees 30
1 min plank
WWIIs and Merkins 10
Squats 20
8 count bodybuilders 20
Jump Squats 30
SSH 200 (IC)
Burpees 10
2 min plank
WWIIs 20
Retro Burpees 20
Broad Jumps 15 out and bear crawl back
Plank Saw 15

COT If it’s not hard, you might not be doing it right
18 more burpees to remember Kendrick Castillo

A solid two hours of coffeeteria followed.

BOM

All the above amounts to roughly one sixth of what F3 Churham did this week: a completely average week in May. I worked out with 53 men over the past six days. I was personally greeted and encouraged by every man. I met 52 of these men through F3. The other one is my 2.0, but I have even gotten to know him better through this group. Meeting a couple hundred of your neighbors and sharing daily in common struggles changes things. F3 Churham is an amazing organization. I am grateful to be a part of it.

Thank you to all who’s free labor makes this possible. Thanks to my M and 2.0s for allowing me to devote so much time to F3 this year.