Burpee training at the Nest

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  • QIC: Bogey
  • When: 11/17/15
  • Pax: Good neighbor, The Riddler, River Rat, Burgundy, Catfish, Smiley, Toro, Sgt York
  • Posted In: Uncategorized

Welcome back Kotter! What a great week to reach out and Turkey punch those who have not been out in a while and get them back where they belong.

We did a warm-up

10 each burpies- Standard Burpee, lunge walk, Kick thru Burpee, lunge walk, hand release burpee

10 count rest – Mosey to other side of parking lot to utilize the curb!

10 each burpies – Inclined burpee, decline burpee, step up burpee- 70% sprint to far side of parking lot and back after each set

10 count rest – Mosey to different side of parking lot

10 each burpies – Burgundy Skatter burpee, lunge walk, 1 legged burpee (10 each leg), lunge walk, side to side burpee

10 count rest – mosey to different side of parking lot

10 each burpies – lateral jump burpee, mountain climber burpee, 1 arm burpee (10 each arm),

10 count rest – high burpee, spider man burpee, running in place burpee

10 count rest – Standard burpee

COT

Well done and we made 170 burpies look easy!….. not really. Could have gone on to the Italian Job Punch Burpee, Bottom burpee, High jump burpee but we ran out of time and Padre was not there to motivate us!

 

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Week #2 of “Home The Masters”

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  • QIC: DD & CSPAN
  • When: 11/07/15
  • Pax: DD, CSPAN, FNG- Angus, FNG-Leadville, Yeti, & Clampett
  • Posted In: The Fort

Bang!-0430 and I jump in DD’s SUV on the road trip to our Augusta, GA brothers. Great fellowship on the ride down, appreciate the counseling brother, and I never imagined we would be in the “Masters” division for #OLD Qs…

Conditions were slightly overcast, cold, 38 degrees, and an absolutely beautiful morning for a #downpainment to start the second week of this AO. By the time we got to BOM the sun was warming up…

CSPAN on Q

Disclaimer (2 FNGS– Angus and Leadville) and discussion on keeping up, modify as needed, and not so quick discussion on what is required to be an F3 workout.

  1. Free
  2. Men only
  3. Peer Lead
  4. Outdoor
  5. BOM

And off we went…

Long slow looping our way around the park, felt like about 3/4 a mile

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series. Clampett seemed to enjoy it.

Ladder merkin series= with 5 & 10 & 15 and long run around parking lot

Squat series=with 10 squats x 10 half laps= 100 total

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, toy soilder, and jogs.

DD on Q

Jog to pavilion

Box jump series = awful…

100 Derkins and 100 Dips series (crowd pleaser)

Long ABLAB series to include LBC, Freedie, Twists, Dolly, and many more…it was enough to get me tired…

Mosey to lot to finish the arkloader and a nice cool down series…

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • Appreciate you listening to my sermon on F3Nation and the impact it has made on my life
  • Pancake breakfast at Grace UMC was very delicious
  • AO is first class, need to come back so I can run you to the River
  • I still miss all the good restaurants in Augusta especially French Market
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership

Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @Double_D @F3TheFort

We will see you next time,

DD & CSPAN

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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Laces In/Out – Keep off the Grass

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  • QIC: Bass-O-Matic
  • When: 11/12/15
  • Pax: Anchorman, Deacon, Twister, Man-o-War, Chainsaw, Menthol, Bounty Hunter, Pusher, Rebel, DD, Mainframe, Wheels,
  • Posted In: Laces In

Headed out for a VQ at WEP.  Made a promise to Keep off the Grass.

10 PAX for Laces in and 3 for Laces Out

The Thang

Laces In

COP

  1. 15 X SSH
  2. 15 X IW
  3. 15 X Mtn. Climbers
  4. 15 X Merkins
  5. 15 X MNC
  6. 15 X Wind Mills

Lunge walk and Toy soldiers up the hill towards Springs Parking Lot.

Stop at the base of the hill where the the wall climbing sculpture is. #KEEPOFFTHEGRASS 10 Squats OYO. Sprint up the hill to the parking lot.

Run length of parking lot after each exercise.

  • Carolina Dry Docks – 25
  • Merkins – 25
  • Climbers – 25
  • Peter Parkers – 25
  • Apollo Ono – 25
  • Jump Squats – 25
  • Lunges – 25
  • Squats – 25
  • LBC’s – 25
  • Russian Twists – 25
  • Hello Dolly – 25
  • Rosalita – 25

3 minutes for wall sits

Head back to COT. Stop at hill for one last time. #KEEPOFFTHEGRASS 10 squats OYO

Back to COT

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Beast of Burden

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  • QIC: Javert and Pusher
  • When: 11/14/15
  • Pax: Package, Popeye, Italian Job, Apache, Burgandy, Posh, Jamz, Turbine, Fusion, Flat Tire, Bogey, Catfish, Dirty Harry, Solid State, Cheeto, Mayhem
  • Posted In: Uncategorized

If you are a fan of the Rolling Stones, you know the song “Beast of Burden”. In the chorus, Mick Jaggers sings “Am I hard enough, Am I rough enough, Am I rich enough”. When planning the workout this week, Javert and YHC discussed  an animal/beast theme for the workout which was especially important given the context of both of our busy lives with family, work, etc. As we prepared for the Patriot, I guess the question was Am I hard enough? Am I rough enough? Am I rich enough? to lead these men of the F3 Rock Hill.

The Thang

Disclaimer

Javert in the lead

Mosey around parking lot then to the football field

COP – lots of mumble chatter!

SSHs

IWs

Copperhead Squats

SSHs

Mosey to the hill

Jacobs Ladder x 10

Bear crawl to top – 10 flying squirrels

Run back down – 1 monkey humper

Notice that mumble chatter ceases

Mosey to school – partner up in groups of 3

LBCs x 20 while partners are doing dips and step ups

Rinse and repeat x 3

Mosey to soccer field

Karaokes x 2

Butt kickers

High knees

Handoff to YHC

brief discussion on the Beast of Burden

SSHs x 50

Starfish – Count off in 4 groups

run to the corner – 5 burpees

Run back to center – 10 merkins

Run to corner – 5 burpees, 10 squats

Back to center – 10 merkins

Burpees, squats, mtn climbers, jump squats

COP

LBCs x 15

Flutters x 15

Dying cockroach x 15

Gravedigger L and R

Introduce Bear Crawl Ring of Fire

Bear crawl in circle while YHC calls out exercises – full circle

Morrocan Night Clubs x 25

Bear crawl half circle

Morrocan Night Clubs x 20

Mosey home

Moleskin

12/19 Christmas Party – Need your support!

11/26 – Thanksgiving Convergence

Read the weekly email

 

Ended with a challenge to all those in attendance to overcome their Beasts in their lives. Overcoming this beast may require patience, hard work, accountability and many other skills but dont give up!

 

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Galloping around the Ranch

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  • QIC: Decibel
  • When: 11/12/2015
  • Pax: Chicken Hawk, Dark Helmet, Montelongo, Family Guy, Barry Mannilow, Axel, Ginsu, Spiderman, Photo Bomb and Change Order
  • Posted In: The Ranch

Eleven Cowboys saddled up for a some fun galloping around the Ranch.

We began with a nice Canter around the race track ending in the rain soaked infield.

Circle up- SSHx10

We decided that we did not want to have a broken ankle and have to put some one down so we moved to the race track.

Windmill x20, Merkins x15, IW x20, CDD x15, plank, Mountain Climbers x20, plank, Peter Parkers x20, Plank, Parker Peters x20, plank

Mosey to drier part of the infield for warm ups:  Karaoke across infield, Karoake back, High Knees Across, Butt kickers across, full gallop across, full gallop back, full gallop across.

To the race track: Full gallop 40 yards x4 until we get the stable.

3 groups: 10 pull ups, 20 dips, 25 freddy mercury-Rinse and Repeat- Rinse and Repeat

15 swing knee ups, 15 hanging knee ups and 15 X/O’s-Rinse and Repeat- Rinse and Repeat

40 yard spring x3 to wall- wall sit/balls to the wall, rinse and repeat- rinse and repeat

Conclude with 6 approximately 40 yard lengths at full gallop.

COT

Valiant effort for all that were there.  I appreciate F3 and the opportunity to lead more than you know!

Go be a light in this world!

Peace

 

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The Yard – Thankfulness is next to PAIN!!!

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  • QIC: Cake Boss
  • When: 11/14/15
  • Pax: Mainframe, Mr. Clean, Freon, Crosscheck, Barry Manilow, Carbomb, Cake Boss
  • Posted In: Millllkshake

YHC was sitting in the car thinking to myself…..moderate….moderate….moderate, while I kept looking up to see if anyone was going to actually show up. I thought, well if I’m solo I can go as hard as I want….Bring it on Cake Boss and let’s see what you got!! Then the 1st of 6 cars began pulling into the lot and I went back to …..moderate….moderate….moderate.

My thoughts were around being grateful and thankful as France and many others are under attack and we have the ability and time to be doing whatever we are doing. We think things happen in other countries and it takes a bombing or shooting for us to open our eyes to the evil that is lurking. I am thankful for a God that gives me air to breath and the ablity to get up and out the door and join brothers in the gloom and make a difference in our lives, our M’s lives and our 2.0’s lives. Be thankful and let those around you know it!! Thank GOD daily….he deserves to hear it from us!!

The Thang:

Mosey around lot –

High Knee, Butt Kickers, Karaoke right, backward run, Karaoke left, butt kickers, shuffle right, backward run, shuffle left, Circle up

20 SSHs, 20 squats, 10merkins, 20 Imperial Walkers, 10 Perter Parker, 10 Parker Peters, 20 Sumo Squats

Mosey to play Ground – 3 on swings doing 10 swing crunches while 4 run lap around track, flip flop

Mosey to benches – 10 step ups each leg, 15 dips —warm up over

Meat and Potatoes:

Mosey to long driveway:

1st round – 10 Apollo Onos, run 40yards, 15 Ski Hops, run 40 yards20 wide arm Merkins, run all way back to start

2nd round – 10 Carolina Dry Docks, run 40 yards, 15 lunge hops, run 40 yards, 20 Donkey Kicks, run all way back to start

3rd round – 10 Inch Worm Merkins, run 40 yards, 15 Merkins, run 40 yards, 20 sumo squats, run all way back to start

4th round – 10 Peter Parkers, run 40 yards, Plank Spins, run 40 yards, 20 leg lifts run all way back to start

Mosey to back parking lot:

1 merkin,  mosey 50 yards

1 merkin, 2 bombjacks, mosey 50 yards

1 merkin 2 bombjacks, 3 Russian twists, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, 6 squats, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, 6 squats, 7 lbcs, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, 6 squats, 7 lbcs, 8 plank jacks, mosey 50 yards

Circle Up for – 20 hello Dolly’s and some 1 minute of Protractor

COT:

Great Work by all PAX. Was fun morning and a reminder to be thankful, but more importantly tell those in our lives we are grateful for who they are and what they do for us.

Prayers for France, marriages, the sick and protection for all from the evils of this world.

Thanks Old Bay for your leadership and commitment to being #HIM!! Honored to lead this great PAX and AO!

Cake Boss

 

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Jumps and Presses

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  • QIC: Senator Tressel
  • When: 11/13/15
  • Pax: Gecko, Bart, Puddles, Photobomb, Benny (?), Crash, Trucker (Rucker), Mainframe, Cable Guy, Qwerty, Ricky Bobby, Royale, Cobra Kai (Rucker), FNG/Dirty Bird
  • Posted In: The Swamp

15 Men got their Friday started off right in the cool gloom of the Swamp.  12 stayed with YHC, and two went off for Ruck adventures.  Here is what we did:

The Thang:

Cruise out of the Best Buy lot and head towards the two traffic circles in the center of Rivergate.  Run one lap around the first circle, and then Karaoke around.   Jog to the second circle, Karaoke the oppposite way around, and jog back to the parking lot near the fountain for COP:

All in Cadence:  SSH x 50, Merkin x 10, Squat x 25, Windmill x 20, IW x 25, Pretzel crunch x 15L/15R, Mountain Climber x 25/hold/left arm, left leg high/regular/right arm, right leg high/regular/6″/regular/6″/regular/6″/regular, then recover

Mosey to the fountain and find a spot in front of a cement ledge (varsity) or bench (junior varsity) for Jumps and Presses

10 box jumps OYO, 20 merkins

10 box jumps OYO, 20 wide arm merkins

10 box jumps OYO, 20 diamond merkins

10 box jumps OYO, 20 Carolina dry docks

10 box jumps OYO, 20 Burpees OYO

Mosey to the front of Marshalls and line up for crosswalk suicides (fairly long – crowd pleaser):

Round 1: Suicide to 2nd and 3rd cross walk, then 25 LBC’s at start

Round 2:  Suicide to 2nd and 3rd crosswalk, then 25 American hammers at start

Round 3:  Suicide to 2nd and 3rd crosswalk, then 25 Rosalitas at start

Jog back to Best Buy for COT

NMM

Ahh – what a perfect morning for F3!  Cool temperatures, clear skies,and the trees lit up for the holidays.  The Swamp had a special feel to it this morning.  I am almost at a point where I am comfortable knowing my way around this AO, but it’s so big, I still had to do a pre-workout recon this morning to make sure I had my bearings.

We had a solid group today and everyone pushed through 5 rounds of box jumps, and the long suicides.  Well done, men!  It’s good to see a regular Steel Creek crowd out here.  Welcome FNG Dirty Bird, who was EH’d and named quickly by Royale.  Make sure to bring this guy back, my friend. It’s  a pleasure and  a privilege to lead the group,  and I look forward to my next visit to the Swamp.

Announcements/Prayers/Praises

F3 Xmas party – plenty of tickets left for this event.  You don’t want to miss.  The week of Nov 16 is our  ‘Welcome Back, Kotter’ week where we are inviting F3 who have been absent for a while to rejoin the workout.   Reach out to someone you know and get them back.  Read your newsletter and check Twitter for everything else.

Prayers for a young son with pneumonia.

 

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Veterans Day at the Baxter Y! RAAHH!

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  • QIC: CSPAN, Bogey
  • When: 11/11/15
  • Pax: Flat Tire, Cable Guy, General, Geronimo, Bolt
  • Posted In: Run 'n Gun

Happy Veterans Day!

Now do 25 Burpies OYO, 25 slow and low merkins, bear crawl 0.5 mile, barrel roll under 10 school buses, do 25 more burpies OYO, 25 more merkins, barrell roll back under all 10 buses and alligator crawl back that 0.5 mile up hill both ways. COT The END!

Thank you for coming out and celebrating Veterans day with your local F3 PAX that are Veterans. Its because of the people like you that show support and love for the Veterans and the freedom to do so is the reason we all lace up our boots and head to the front lines. Thank you all! See you in the gloom!

Get out there and help launch new AOs!

Sign up and pay for the christmas party!!

 

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Meet Riff and Raff

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  • QIC: River Rat
  • When: 11/13/15
  • Pax: The Riddler, Turbine, Catfish, Bogey, Good Neighbor, Boots
  • Posted In: The Fort

7 fine men including one FNG showed up for an experiment in carrying bricks this morning.

I tried to design a few workouts that could both incorporate “slow burn” and weight resistance training. Overall it was a good workout for the upper body today. Each PAX selected two well worn century old bricks. Turbine decided his were named “Riff” and “Raff”. All workouts were completed while holding the bricks.

Warm up

  • SSH – 10
  • Windmill – 10
  • Imperial Walker – 20

Mosey around the parking lot and to the bingo wall.

  • People’s chair – 3x 10 counts – arms up, arms out, bicep curls
  • 4 count(3 count down, 1 up) merkins – 20 in cadence
  • LBC’s in cadence – 20
  • Superman – arms forward, arms to side

Mosey around the corner to the curb.

  • Dips – 20 OYO
  • Floyd Mayweather – 20 in cadence

Walk to the parking lot lines and setup for a series of 11’s.

  • Clock Pendulums on one end, twist lunges to the other end. Lion Kings and then Nur back and repeat 11 times.
  • Merkins – 10 OYO
  • American Hammer – 20 in cadence
  • Tricep extensions.
  • Attempt to hold yourself up on the bricks and lift feet off the ground (not many were able to do this one!)

Mosey around the parking lot and to the step up walls. Drop the bricks and scale the wall 3 times. Superman until 6 is in. After this we mosey-ed back around the lot to the COT and stretched for the last 60 seconds.

The men did well and our FNG “Boots”, managed to keep his pre-workout milk down. I’m sure he won’t be having any more milk before the workout next time!

 

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