365 days ago, I was invited by Smiley Face to go to this F3 thing. I was over at his house and he had freed to lead sitting on his couch. He also had amazing black bean burgers on the grill as well, I’ll save that story for another time.

When I first arrived at the workout I did not have gloves or any idea of what would be put upon me. Cake Boss was the Q that day, he talked about the importance of our names. It all led to a workout in which I almost passed out three times. That was a horrible morning as well, getting up that early was not something that I really wanted to do. However I returned to ManU the next week, and continued my journey with F3.

Now I have completed a 10K Race, Half Marathon, The Yeti(solo), and The Hog and Coyote(solo). Now I am training with a team for the BRR, so call me crazy but I have probably doubled down on the Red Pill.

With that being said I have met some awesome people to many to name. However several of the folks that were at my first workout, and still lifting me up today.

So with one year under my belt I have learned a whole lot, and I decided I would share that with some of the new folks that I haven’t met as I have been away from Rock Hill for the SpitzArmy Challenge.

Warm Up & The Thang
We did not need a Warm Up We started with the BOARD OF PAIN
Getting the trophy for Most Improved when we had this at ManU last year was a highlight of my F3 Career. However I had a lot of other pain to dish out so we did two reps for each of these in cadence. This allowed for form and a preview of what the board of pain could look like

Burpees
Calf Raises
Ski Abs
Merkins
Deep Squats
LBCs
Carolina Dry Docks
Russian Twists
Mac Tar Jai
Jump Squats
Mountain Climbers
Shoulder Raises
Mary Catherines
Hello Dolly
Wide Arm Merkins
Squat Jacks
Nippler
Burpees

Mosey Over to the larger Parking lot

Italian Job Brought a workout back from the fine group over at F3Alamo in Texas called BOMBS. I wanted to introduce everyone to it. So we partnered up I was thankful just like my first workout Smiley Face was my partner again today! Guys is a true #HIM and a great friend!

We completed the following workouts, each partner did as many as they could of each until their partner completed a run across half the parking lot and back

B – Burpees(Kraken Style) Thank Lake Wylie F3 for that one 🙂
O – Overhead Claps
M – Wide Arm Merkins A walker favorite but I think he makes them more difficult
B – Big Boy Situps The real mccoy and they are amazing
S – Squats these are one of my favorites, especially if you do them to Sally Up by Flower

Then I really enjoy a good game of blackjack, but like I said we had a lot to do so I changed it to Seven Card Stud

We started with 6 reps on one side ran to the other and did 1 rep of the other exercise. Rinse and repeat until the other side has 6 and you have 1.

We completed these two exercises
Prison Cell Burpees – These came from my good friend Padre
Seal Jacks – Always a good choice!

Then we did a Quick Mosey to the large grassy hill that had me passing out at my first workout. We completed a NUR(backwards run, thanks for these Pop-Eye) and Karaoke in between this mosey.

Performed another Seven Card Stud Routine
Freddie Mercuries – Italian Job started the jukebox – https://www.youtube.com/watch?v=KwvWtZl2ICY

Bear Crawls to the top of the hill

Side Straddle Hop – I am pretty sure Apache owns the record for the longest SSH count in F3. POW POW

Another Quick Mosey to the front of TJ Maxx

Wall Sits

Then another Italian Job Treat – In squat postion, and in cadence reach for the air, then tap knees, and then tap ground. We did 20 of those to the tune of “We Will Rock You” which did not throw YHC off of the count at all. Took me a year to be able to over come the mumble chatter.

Then we complete BALLS TO THE WALL!
I did a nice slow count to five held it, then down to one and held it again. Some one said “Riddler is just rude!”

Mosey Back to COT with a lot of Sweat pouring out of my face.

Time for THUNDERSTRUCK
That Fine AC/DC tune https://www.youtube.com/watch?v=v2AC41dglnM

So we went into plank position. CSPAN I believe invented the Flying Squirrel Burpee. Do enough of those and they hurt. However I wanted to get some form in. So we started in Plank and with each thunderstruck from the song, we would jump forward keeping our arms on the ground.

Closing out our time, We did the following:

Honey Mooner
SuperMan
Then we pulled the chute and we were at COT

NMS
So many awesome guys have encouraged me in F3 over this last year. Through helping me with my VQ(Apache), to bringing me out(Smiley Face), to reaching out when I was in a bad spot(Schrute) to just being a motivation factor for me to get better(Italian Job, Burgundy, Catfish, Reborn, SGT York, Mail Man, Deacon, Davinci, and so many others I couldn’t count).

Thanks for letting me lead in F3, I am only better because we do this together! Thanks for all of you in F3 being HIM!

I closed with this

Mark 12:28-31

And one of the scribes came, and having heard them reasoning together, and perceiving that he had answered them well, asked him, Which is the first commandment of all?

And Jesus answered him, The first of all the commandments is, Hear, O Israel; The Lord our God is one Lord:

And thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind, and with all thy strength: this is the first commandment.

And the second is like, namely this, Thou shalt love thy neighbour as thyself. There is none other commandment greater than these.

————-

Humble yourselves before the Lord, and each other a simple conversation can change someones life!

Announcements

Tomorrow Convergence Slow Burn Fort Mill – Spud will be speaking and giving an amazing testimony

Saturday – Padre Star Command Convergence, Clown Cars leaving Target on Dave Lyle 5:15 should be back by 11.

Saturday – The Fort Picnic

Prayers
Our Country
Our Families
Those traveling missions and leisure
Parents getting ready for school
F3 PAX to continue to be #HIM in our homes then let that overflow outside in our daily lives.

Thanks for a great first year

The Riddler

AYE