15 men came with an appetite for pain this Tuesday morning at the Golden Corral.  The temps were perfect and a great crowd had assembled ready to get to work.

The Thang:  Mosey around HT with some high knees, butt kickers, side shuffles, etc

COP:  SSH, Bobby Hurley’s, IW, Cherry Pickers, Mountain Climbers, 6″, Peter Parkers, 6″, 6″

Mosey over to church parking lot…(Have we ever been there?)                                               Round 1- Upper Body – Merkin Suicides starting at 20 going to 1.  (10-6 Wide Arm merkins, 5-1                       Diamond merkins)                                                                                                           Round 2- Lower Body – Jog to end of parking ring and sprint the other end.  30 single leg lunges                     off the curb in cadence each leg.  Rinse and repeat 3 times                                               Round 3- More Upper Body – Circle up for 50 MNCs, 20 CDD, 30 MNCs all in cadence

5 MOM – round robin style

COT: This workout left me sore for a couple of days!  Hopefully it had a lasting effect on the pax as well.  My plan was to do the Merkin suicides from 15, but when I saw the caliber of pax this morning I knew I had to go big!  Total was 210, give or take.  The single leg lunges off the curb added a little extra range of motion (pain).  Thank you to the M for coming up with that one.  Those FIA exercises are no joke!  Tclaps to Spiderman and Funhouse for the extra credit miles before hand.  And for Tweety on his second post ever!  No one could catch Fishsticks this morning.  #FastTwitch  It seemed like every sprint someone took their best shot but no one could take him down.  Great mumble chatter today, no surprise since DH was in attendance.

Announcements: Mud Run 4/30, Road biking AO (Que Jokes), Lake Wylie Launch,  3rd F Convergence – 4/15 External Church Offices – Subject Fatherhood, Looking for more Qs at GC – Time to step up!

Prayers for Dark Helmet co-workers daughter in hospice, Freebird’s M and Boss, Decibel’s Aunt

Honored to lead a great group of HIMs.  Tclaps to Freebird for taking us out

Until next time,                                                                                                                                     STH

10 Pax showed up for a rainy and humid beatdown at the GC.  As YHC stepped out to run to the AO this morning I thought the rain was no big deal.  However, when it felt like I was running through a rainforest in the Amazon jungle I knew today was not going to be easy.  As I got to the parking lot it was refreshing to see the Pax already gathering.  Only in F3 can you gather a group of men on a day like today.  If Pax show up in this weather you know they want the best you can give them.  No FNGs and another butchering of a disclaimer and we were off.

The Thang:

Toy soldiers kicked off the long mosey around bank, behind the gas station and around to the back of the HT with a few butt kickers, high knees to get loosened up.

COP: WMx15, Parker Peterx15, Peter Parkerx15, IWx15,SSH Burpees (5 SSH in cadence to two burpees. Rinse and Repeat until 30SSH are reached),

Senator Plank – CCDx10, 7 Merkins, Left Arm High (Roll to facing the sky), 10 Dips, Right Arm High (Back to Plank), 5 Merkins, 6″ twice

Line up on curve for Del Browns – 10 Derkins, Bear Crawl half of parking lot, 10 Merkins, Bear Crawl rest, 10 Derkins on opposite island of parking lot.  Repeat exercise back but with Crab Walks instead of Bear Crawls.  (Ouch!)

KoH Suicides-Staying in back of HT with last leg going all the way to side road by apartments           Round 1: Backwards Run out to each point, 20 Plank Punches, Run back  (LBCs until 6)        Round 2: Karaoke Run out to each point, 10 Single Leg Lunges, Karaoke back  (LBCs)         Round 3: Run to first station only, 20 Jump Squats, Run back

Abs: Guantanimo – Lay on backs in a circle with legs at 45 degrees. Each pack gets up and tries to push down the pax legs.  Each pax holds legs in the air until each pax has made a round.              Freddie Mercuries x 10

COT

NMM ; It was a pleasure to Q today and was humbled by the work everyone put in on a day with not the greatest conditions!  It was nice to give credit on the Senator Plank to the man himself, Senator Tressel.  Glad I could pay back the pain he gave me when he first showed it to me!  Three years ago today F3 The Fort had its first workout.  Double D and Senator Tressel were there for the first one.  I want to thank them and the other #HIM who have made F3 what it is today down here.  This thing does not happen by chance…There are a lot of men who have made this possible and I Thank You!

Announcements: (1) Run for Attention 5K -10/10 – www.runforattention.org (2) Fastest 5K – 10/17 (3)Christmas Party

Prayers to our F3 Brothers who have family members battling illnesses – Legoland, Cakeboss, Cornhole

Till Next Time!

STH

11 Pax braved this hot and humid Tuesday and posted for some circuit training at the Golden Corral.  I could tell from the pool of sweat I left behind at the HT parking lot after COP, I knew the rest of the workout was only to get more painful…I mean better.  Welcome FNG Lab Rat!!

The Thang:

Mosey with some butt kickers and high knees to COP behind the HT

25 SSH, 10 Merkins, 15 IW, 10 Wide Arm Merkins, 15 Low Slow Squats, 10 Merkins, 20 Mountain Climbers and hold for 10 more merkins (crowd pleaser)

Mosey to bottom of the hill for 4 circuits:

Round 1 & 2 – 10 Burpees, run to top of hill, 10 bombjacks, run to front of Oil Change, lunge walk across front, run around to back of oil change and bear crawl length of back.  Run back to bottom of hill. Plank for 6 for each round

Round 3 & 4 – Same as round 1&2 but OYO and add 10 CDDs after the bear crawl.  Planking and LBCs till 6 is in.  Thanks Crash for circling back for 6!

Mosey to wall for some wall sits.  3 rounds here with rounds 2 & 3 having pax from both ends perform merkins.  Immediately circle up for abs…LBCs, 6″ and Freddie Mercuries

COT:

As I was bear crawling with the FNG one of the cargo bays of the oil change opened up. We had a spectator wondering what was going on and promptly asked…”Is this the Walking Dead?”  I told him we had 25 minutes left and there was plenty of time to join us and get a good sweat.  He laughed but maybe we can EH him next time.

A couple of weeks ago the M and I were in NYC and visited the 9/11 Memorial.  As we relived the events of that morning that changed our lives forever, I couldn’t stop thinking about how precious and short this life truly is.  With the hustle and bustle of our everyday we can sometimes forget this. Be disciples of God and strive to be the best husband, father and friend you can be.

Prayers for all the unspoken prayer request.  Thank you for the opportunity to lead and challenge myself mentally and physically!

Who said 4 trips through the buffet line is unhealthy?  15 Pax emerged from the gloom for some healthy servings on this pleasant Tuesday morning.  After a butchering of the disclaimer (I’ve yet to get this right) we were off to the lot behind the HT…

COP:

SSHx40, IWx20, Windmillsx20, Squatsx20 to People’s Chair, Parker Petersx20, WA Merkinsx20, Merkinsx20, Morrochan Night Clubsx30, Merkinsx20 to 6″

Mosey to soccer field by YMCA for four rounds of buffet..aka pain

Round 1- Bear Crawl to first corner, 10 Burpees, Run to second corner, 10 KneeTarji, Bear Crawl to third corner, 10 Burpees, Run to fourth corner, 10 KneeTarji    –   Plank up for #6

Round 2- Frogger to first, 20 Bombjacks, Run to second, 20 Merkins, Frogger to third, 20 Bombjacks, run to fourth, 20 Merkins  – Flutter kick for #6

Round 3- Duck Walk, 30 Plank Punches, Run, 30 CCD, Duck Walk, 30 Plank Punches, Run 30 CCD

Round 4- Run to each corner (for the sake of time) and 10 single leg crunches at each corner.

Mosey back for Abs – LBCs, Freddie Mercuries, Hello Dolly, Flutter kicks and 6″

COT:

I appreciate the opportunity to lead and want to thank all the Pax who I have stolen some idea from!  Considering that two pax stayed on their #6 during the sound-off of names means I have sufficiently done my work as Q.  I am humbled by the group of men that post to F3 The Fort.

Announcements: F3Dads, Hog & Coyote, CAH, and new AO at Tega Cay Elementary tomorrow.

Prayers for all the unspoken prayer request and always try to put God First in your life and decision making.

Aye!  STH