PHOP: River Rat VQ

2015-11-10Leave a comment

QIC: River Rat
When: 10/21/15
Pax: The Riddler, Sergeant York, Posh, Gepetto, Gauge, Turbine, Apache, River Rat
Posted In: Uncategorized

This was my VQ and it took place at PHOP on a chilly Wednesday gloom.

My goals were to work muscle groups that sometimes go under worked and also tie in a theme from the Bible.

The Thang
We began the workout with a few stretches then these warm ups:
Seal Jacks
High Knees
Merkin Wave 10

Indian Run up the hill in the neighborhood.
10 Burpees OYO at the top.
Mosey Back to AO

The next exercise was a creative endeavor to do some pull ups. I called it the PCUP (Portable Chin Up Pole). 4 men held a pole horizontally over their heads while a 5th man does pull ups in the center. Rotate through. We completed two sets where each man did as many as possible.

While waiting to rotate one man at a time would use a creeper(think auto shop) to “surf board paddle” across the parking lot and back.

Next group of exercises required teams.
Back to back peoples chair 30 count
Wheelbarrows across the field, swap halfway
High heels to heaven with partner -20
One partner holds plank, the other does dips on the curb with feet on partners back – 20
Bear crawl back to AO
We then finished up the workout with a few cool down stretches.

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Patriot chest day in the Park!

2015-11-09Leave a comment

QIC: Cakeboss & Bogey
When: 11/07/15
Pax: Mayhem, Walker, Posh, Chicken Hawk, Italian job, Pop-eye, Smiley, Fusion, Dirty Bird, Orangeman
Posted In: Uncategorized

The Cakeboss lead off with a very motivating start in the gloom on Saturday.

Mosey around to front of Cherry Park
Stretch
Mosey to Playground

20 SSHs
20 low squats
20 Imperial Walkers
15 swing crunches
Dips

Mosey to big soccer field

10 Apollo Onos
15 Ski Hops
20 wide arm Merkins

10 Carolina Dry Docks
15 lunge hops
20 Donkey Kicks

Talk on

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.”- Romans 8:28

10 Inch Worm Merkins
15 Merkins
20 sumo squats

10 Peter Parkers
2 X Plank Around the World
20 leg lifts

Then there was the handoff to Bogey!

Lets Mosey Men! We took off on a jog to the start of the trail around Cherry park.

10sec count and stretch to keep the group together and cramp free.

Mosey up the trail and stopped every 1/4 mile for some strength training. Plank and wait on the 6

1st stop – Merkins – SSH

2nd stop – CDD – Seal Jacks

3rd stop – Ranger Merkins – Merkins

4th stop – Parker Peter – Peter Parker

5th stop – Lunge – Merkins

6th stop- CDD – Plank

mosey down trail to pick up cones for Cakeboss and some Merkins!

Mosey to COT and 3min of Plank! Merkins, Parker Peter, Peter Parker

COT

Shoulders and Chest day at the park!

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One is the loneliest number!

2015-11-09Leave a comment

QIC: Corruption
When: 11/09/15
Pax: Corruption(QIC)
Posted In: Flight Plan

I showed up to Starbucks about 5:10 this morning. The rain was coming down hard, not to mention a cold wind was blowing. I was a little concerned when I didn’t see anybody, but thought that a few might be coming in hot. The clock struck 5:15, I gave myself the mental disclaimer and off I went. I decided to do the biscuit loop via Kingsley popularized by Rooney and Pusher. I started off at a good 8:00 min/ mile pace, however as my clothes proceeded to get supersaturated slowed to a more moderate 8:30. I completed five miles then got in the truck and went home.

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Old Town: they paved paradise, and put up a parking Deck.

2015-11-09Leave a comment

QIC: The Riddler
When: 11/09/2015
Pax: River Rat, Sergeant York, Tinker Toy, Mail Man, Posh, Schrute, The Riddler
Posted In: Uncategorized

It was a cold and wet morning, and the wind was strong. So strong in fact that the wind felt like small ice blast to the legs. Still even in the frost bit rain Seven men showed for a Riddler style Beatdown.

We started under the Wells Fargo ATM drive thru with many men hidden behind walls to take cover from the rain and blasting wind. We began our journey with a mosey over to the old hot box. Today was the first time I heard Pax asking to head to the parking deck.

For-warning, we put in work this morning!

The Thang

We began in the deck with a warmup:
15 SSH
10 Windmills
10 Moroccan Night Clubs

Went up one side of the deck – Let the pain begin…
Burpees OYO 10

Next side
Bear Crawl to next level
Burpees OYO 10

Up to Next Level
Flying Squirrels 10 OYO

Side Plank Crawl up next level – Get in plank position and move sideways up the deck.
Derkins 10 OYO

Bear Crawl up to next level
Burpees OYO 10

Mosey up side level
Prison Cell Burpees OYO 10

Side Plank crawl up to the next level
Wall Burpees OYO 10

Lunge Walk Twist up to the next level
Burpees OYO 10
Wheel Of Merkins 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level
Side Plank up one level

Low Slow Squats 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level
Side Plank up one level

Wheel of Merkins 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level
Side Plank up one level

Burpees OYO 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level

Burpees OYO 10

Bear Crawl Across Level
Side Plank Crawl Down a level
Low Slow Squats 10

Bear Crawl across a level
Side Plank Crawl down a level

Mosey Down all the way to the bottom to pick up River Rat’s Jacket

Mosey back up one level and head off through the cold and the rain to the COT.

COT
Prayers go out to Mail Man’s and Tinker Toy’s Pastor’s Wife. She is dealing with Cancer and they are trying another round of Chemo to try and help her through at least Christmas.
Also this past Sunday was Orphan Sunday, we are praying that as men of F3 that we continue to step up and be leaders. Children and families need great role models, extend your reach. Join Tinker Toy and M on Wednesday Nights at 6 here in Rock Hill at the Children’s Attention Home.

In Closing
Hope you made it through the whole workout, proud of these men that came out and crushed it at OLD TOWN!

Seem you in the Gloom

The Riddler

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Hills-Of-Gloom Off the Beaten Path

2015-11-08Leave a comment

QIC: Apache
When: 11/08/15
Pax: Apache, Winchester, Sergeant York , The Riddler
Posted In: Uncategorized

It was a fine Sunday morning, the wind was moving, air was cold and it was STILL RAINING!
Four Gathered at the starting spot, and we were off on our new route. Apache was quick to fill us in on the launch of the Knoxville Tennessee AO.

We were able to feel the burn as we approached our downhill descent down dave lyle. We hit three mills as we headed towards the Catawba Reservation. However we suddenly took a detour and were given a fly by tour of Winchester’s birth place, and where he still lives today.

With that said we took another downhill turn we continued, then back up hill. As we were approaching our return we hit five miles. So we took a detour down into F3Smiley’s neighborhood. Apache gave a loud yell to see if we could wake our fellow F3 brother. No luck there.

So we made our pass back to the AO, hitting under the six miles in less than one hour. We were battle tested and all 4 men powered through the full run! We completed a full 6.39 miles in about 55 minutes.

Apache led us out in prayer for our churches, and all of our community.

Good Job Boy’s!

Riddler Out!

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Preblast – F3 Dads Charleston with 2nd F Immediately After at Park Day, 11/14/15

2015-11-082017-06-16Leave a comment

QIC: F3 Dads
When: 11/15/2015
Pax: All PAX
Posted In: F3 Dads

F3 Dads is coming to the Holy City.

WHO: You and your 2.0s – boys and girls. If the kids can run, they can come! This is also a great opportunity to “headlock” men and introduce them to F3.

WHAT: F3 Dads workouts are a kid-friendly way to jack up the heart rate, while spending quality time with your kids. An F3 Dads workout resembles a normal F3 workout (nicknames, COPs, COT, outside, free), but is structured to get the 2.0s involved. There will be merkins, side-straddle-hops, 2.0 carries and burpees, but also games like tag, relay races and kickball! Each F3 Dad workout will end in a COT and prayer. Also it wouldn’t be official without some cool F3 names but in order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.

WHEN: F3 Dads will meet 11/14/15 at 10:00 with Park Day (Ms and 2.0s) starting somewhere around 11:00AM.

WHERE: F3 Dads at Etiwan Park, Daniel Island (Right Across from Bishop England) and Park Day is at Children’s Park at the end of River Landing Dr.

WHY: 2.0 fellowship….share the F3 experience with our kids. Promote fitness with our kids!

Proverbs 22:6 Train up a child in the way he should go; even when he is old he will not depart from it.

FELLOWSHIP: Bring a change or clothes, slap on some extra deodorant, and come on out to celebrate Park Day on Daniel Island immediately after F3 Dads at Children’s Park. It will be a day to come on out and enjoy the fellowship with your F3 brothers, Ms, and 2.0s.

“New” activities planned for this year’s event are a Teacups Carnival Ride, a Corn Hole Tournament, Georgia Disc Dogs Frisbee Dogs Acrobatic exhibitions and Family Field Day games and activities for all ages! Returning favorites will include a giant mountain slide, jump castles, mechanical bull, bungee trampolines, 30′ climbing wall and face painting galore. In addition there will be Pet Rescue agencies, a trackless train ride, wild one obstacle course, triple sports cage and even a golf driving range cage. There will also be staff and players from the Family Circle Tennis Center and Charleston Battery conducting interactive soccer and tennis demonstrations. Other exhibits and activities include pony rides, petting zoo, clowns and more.

An action-packed dance and music entertainment line-up is also scheduled for this year’s Park Day, including performances by Daniel Island’s Peace Love Hip Hop. Stage entertainment by The Electric Company dance band, bluegrass from Common Ground, Two 3 Ways, a highly energetic band, covering 80s and 90s hits, Motown and Big Band classics as well as Park Day’s finale performance by headline band, Soul Fish, a four-piece party rock band playing a variety of music styles and whose motto is, “to have a good time, all the time”. So please join us as we know you’ll have a great time at Park Day.

Park Day will also offer extensive food and beverage options with a total of 19 food and beverage vendors, including a “Food Truck Rodeo” with 11 of Charleston’s favorite food trucks, collectively offering tasty lunch items of all kinds. There will also be “Field of Treats” cart vendors on the field that day with 6 of your favorite concession vendors. The Daniel Island Grill will set up an on-site Sports Pub, offering food, wine, beer and a 5 TV Mobile Entertainment Unit for watching your favorite college football games.

Since its inception fourteen years ago, Park Day has helped raise more than $298,000 for a diverse collection of more than 60 area non-profit organizations, making it one of the region’s most successful and broad-reaching charitable events. Once again this year, proceeds from ticketed activities will benefit our chosen collection of 2015 Park Day Non-Profit beneficiaries.

Park Day takes place on Saturday, November 14th from 11 am – 4 pm. Admission and parking are free. In order to raise money for participating non-profit organizations, some activities will require a fee. For more information, visit www.danielislandparkday.com.
(Please Note – Should the event need to be rescheduled due to severe weather conditions, the event will take place on Sunday, November 15th from 11:00 am – 4:00 pm at Children’s Park).

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Ummm…Let’s get physical??

2015-11-07Leave a comment

QIC: Maximus
When: 11/07/15
Pax: Heisman, Pusher, Ringer, Beast, Atlas, One-Niner, Bounty Hunter, Santini
Posted In: The Fort, The Reservation

YHC had the opportunity to take a Q handoff from Gears to lead the Indian Land PAX in the gloom this rainy Saturday. It’s always a challenge greatly appreciated to be with the boys there since they definitely bring it. After promising not to bring my deck of cards, I had to get creative while keeping us off Dragon’s Back. Ain’t no upside to that hill in the rain…don’t with the mudrun for now.

We were also promised 2 FNG’s but once we realized it was going to be the 9 of us, I offered a bad disclaimer and we were off for a jog around the school, ending at end of the bus lot.

SSH
Wind Mill
Dead Lifts (WELCOME BEAST)
4-count butt kickers – This is where “Let’s Get Physical” by Olivia Newton John was offered up. It, and a few other 80’s gems would become the tunes offered up for the next 55mins.
Wide-Arm Merkins
Mountain Climbers
That’s all the warm-up/pillow talk I had planned, onto the workout

Line up on the white line and run to the other end of the lot then 20 reverse lunges.
Run back to the starting line and 10 reverse lunges.
Repeat and end at the starting line.

Clock Merkins 1-6 then 6-1
CAPTAIN THOR!!! My new(est) favorite
Head to the playground and grab a partner
P1: Pull Ups P2: Run a lap Complete the cycle until you get to 50 pull ups (Wienkie said 100)
P2: Dips P2: Run a lap Complete the cycle until you get to 200 dips (Wienkie said 100 but I had to make up for the lack of pull ups)

Mosey to the front of the school and get your partner.
P1: 100 Jumping Lunges (req’d way too much explanation) P2: Make your way over the walls – down and back
P1: 200 Squats P2: Make your way over the walls – down and back

Curb Crawl: Line up on the curb and bear crawl to the next curb (10yds) then reverse bear crawl back to the start followed by 10 derkins on the curb. Repeat.
Crab walk to the curb and reverse crab walk back then 10 Carolina Dry Docks. Repeat.

After a brief description of pilates on my anniversary trip to the Dominican a few weeks ago, we did a modified peter parker routine. Think Peter Parkers but holding your knee to your elbow a little longer and tightening everything you got.

50 Calf Raises on the wall and it’s a good thing school was not in session.
Box Cutters
Chop Sticks
Frozen Freddies
LBCs

COT:
Announcements: READ THE WEEKLY EMAIL. 2nd F Oyster Roast Sunday 11/8 in Tega Cay. 12/12 Gladiator Games, 12/19 CHRISTMAS PARTY – sign up now before the cost goes up.

Prayer Requests: Sick kids, birthdays, prayers for work and the year-end challenges and stresses. New businesses and the growth of those businesses and managing through the stresses that go with it.

Rename this AO RADIO SHACK – ya’ll have lots of A/V chatter to offer.

ALWAYS A PLEASURE.
AYE!

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Return Engagement at WEP

2015-11-07Leave a comment

QIC: Senator Tressel and Decibel
When: 11/7/15
Pax: Tesh, Quack Attack, Hottie Tottie (LOL), Airborne, McGuyver, Flat Tire, Peabody, Mission Possible
Posted In: The Fort

Ten men said, ‘rain, no problem’ and posted at Walter Elisha for a beatdown by guest Alcatraz Q’s Senator Tressel and Decibel. Here is what they did:

The Thang:

Senator Tressel on Q:

Warm up jog along the trail in the woods from the parking lot to the road and back to the park for COP

All in cadence: SSH x 50, Merkin x 10, Cherry Pickers x 20, Squats x 25, Morrocan Night Club x 50, LBC x 25, IW x 25, CCD x 20/hold/MC x 20/hold/Peter Parker x 20

Sprint repeats (about 75 yard)

Break into 3 groups, sprint to end, wait for last group to finish, sprint back. 5 mins of reps with little recovery in between (crowd pleaser)

Hand off to Decibel

Mosey to the tree line: bear crawl two tree lengths, backwards bear crawl two tree lengths, crab walk two tree lenghts, jog to end

Mosey to grass area around Springs building and do 10 burpees OYO

Mosey 8’wall along Springs building, split into two groups

Group 1 does BTW while group 1 does 10 pull ups on wall, rinse and repeat (hard!- 2nd crowd pleaser)

Line up and lunge walk to short end of parking lot, reverse lunge walk back to wall (oh my!)

Group does BTW and pull ups on wall one more time (no rinse and repeat – thank you,Decibel)

Mosey to parking lot in front of Springs and split into two groups again

Round 1: Group 1 does dips, while group 2 runs a lap around the lot, flapjack

Round 2: Group 2 does LBC’s while group 2 runs a lap, flapjack

Round 3: Group 1 does walking planks L/R, while group 2 runs a lap, flapjack

5 mins of Mary: (all in cadence): X/O’s x 10, twisting plank x 10, heel touch crunch x 10

COT

NMM

I asked Decibel to co-Q with me last night and it wasn’t hard to get him to agree. Alcatraz is our regular Saturday AO so we dont’ make it to WEP on a Saturday very often. We both started F3 at Walter Elisha on a Saturday and were excited to Q there again. I can remember doing BTW and the wall pull ups at the first or second F3 workout in Fort Mill and it’s still a fun way to build your upper body. We did three reps of each this morning and I was thankful that Decibel didn’t call out a fourth.

We got lucky with the weather today. It was ‘cats and dogs’ at 6am, but we got through our hour with little or no rain coming down. I had planned to stay on the asphalt today, but found the grass in the park just slightly wet and nicely cut (Thank you, Fort Mill Parks and Rec) so we stayed on it. We had a strong group today and everyone gave it their all. I love having fathers and sons at a workout and am always impressed that a 12 year old can get through a tough F3 workout without complaining or whining. Well done, Quack Attack and Hottie Tottie (can’t beleive I let those names go without asking ‘Why?’).

It was another great Saturday F3 morning and a total blast to co-Q the workout with my good friend, Decibel. We’ve got a ton of AO’s now, but Walter Elisha is still the original and still one of the best. Thanks for the opportunity to Q the workout today, McGuyver, and I hope you’ll have us back soon.

Annoncements/Prayers/Praises

2nd F oyster roast and cookout at Pitcairn Park tomorrow from 2-6, F3 The Fort Christmas party on December 19, Joe Davis Run on Jan 9. Check the Fort Newsletter, F3 site, and Twitter – it’s all there.

Prayers for a wife recovering from a second surgery for breast cancer. Praises for a young son with cerebel palsey whose walking and stability continues to improve. Prayer for a pre-mature baby.

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Plan for the Worst Hope for the Best !!

2015-11-07Leave a comment

QIC: Rebel
When: 11/07/15
Pax: Socrates, Twister, Old Bay, Patton, Freon, Rebel (Q)
Posted In: Millllkshake

With 100% rain forecasted the plan was to run and have pain stations under the covered areas at FMMS & FMES. Since Normandy sandbag workout has been washed to sea, I thought I would utilize the sandbags in my garage and introduce to The Yard. The plan was set for the Seattle weather pattern and fortunately the rain was minimal.

Six strong pax gathered in the yard and no FNG’s so short disclaimer and off we went. Mosey to far side other school for warm up, butt kickers and high knees along the way.

15 SSH IC
15 Mountain Climbers IC
10 Merkins IC
mosey back to middle school (here comes the rain)
15 windmills
15 IW
25 MNC

The Thang – 4 Stations 3 rounds each station. Partner up… 1st partner does exercise to a number count while 2nd partner does next exercise until 1st partner completes number. Flapjack and cycle 2x. After completing 1st round mosey to 2nd station complete 1st round 2x then 3rd station and 4th. After 4th mosey back to first station and begin 2nd round.

Station 1 – sandbag station

20 shoulder presses / Box Jumps
20 curls / lunge walk to doors and back
20 squats / peoples chair

Station 2 – benches in front of MS

10 partner Merkins / dips
10 step ups (each leg) / CDD
20 Derkins / Mountain climbers

Station 3 – breezeway between schools

5 pull-ups or 10 wide arm Merkins / Calf Raises
5 hanging toe touches or 20 Peter Parker’s / burpees
20 plank jacks / Flutter kicks

Station 4 – front of Elem School

30 jump rope / Plank
20 mule kicks / CDD
25 SSH / Mountain climbers

Audible on round 3 to only 1x for each exercise. All pax stayed together and pushed hard through each round. Although we were dry from the rain we were wet with sweat!! Rain then felt good. Running out of time and all stayed for the extra credit free throw shooting. Each pax 1 at a time had 3 shots with other pax on the line. With 2 makes, next person up, 1 make everyone does a sprint in parking lot, 0 makes and everyone does a suicide in parking lot. Let’s just say we all need our day jobs!!

We discussed the importance of relationships in our lives and continually fostering those relationships whether it is family, work or community. As this year is quickly coming to a close and the emphasis this year has been on being a HIM in your environment. What does this look like in your family, work and community. With the holidays coming and we will see family and friends that we only see a few times each year, how can we develop a closer relationship and share our faith during these times. Sometimes the hardest people to share with are those in our family. Remember that our actions speak louder than our words.

Circle up for COT, announcements and prayer request. Prayers for healing, relationships and work relations.

Thanks to Old Bay for the opportunity to Q this morning. Awesome site and always an honor to lead a great group of men!!!

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High 5 at The Reservation – Spooky Pain

2015-11-07Leave a comment

QIC: Cake Boss
When: 10/31/15
Pax: CSPAN, Heisman, Ringer, Atlas, Cake Boss
Posted In: The Reservation

Happy Halloween! It was a glorious gloom at The Reservation as YHC waited for the PAX to arrive. I got there early to plan the attack and get my mind right because you have to bring it for the tribe and I want to respect the PAX that come out early Saturday for a workout and fellowship.

So as 4 other bothers showed up and it was 0630 I questioned, “Where is everyone?”. The response was they went to another AO as Indianland was getting soft. Well, regardless of where they went or if IL is getting soft, they missed a quality morning with their brothers and are obviously missing what F3 is really about.

1st exercise is

The Mountain Climber – 15

Squats – 15

Imperial Walkers – 15

Mosey around school to Bus Parking Lot

4 rounds of

10-Extreme Mtn Climbers

10-Inch worm push ups

10-Seal jacks

10-I surrenders (down to knee and stand up)

Mosey to back of one of the schools out there and do 15 dips/15 derkins

Mosey to High School Parking Lot for some Cone Action – 4 rows of cones, run to each one and perform exercise- oh wait….bear crawl from #2 to #3 and then run all way back to beginning to start next row.

10 Apollo Onos

15 Ski Hops

20 wide arm Merkins

10 Carolina Dry Docks

15 lunge hops

20 Donkey Kicks

10 Inch Worm Merkins

15 Merkins

20 sumo squats

10 Peter Parkers

2 X Plank Around the World

20 leg lifts

Mosey to football practice field and line up on sideline – Perform exercise, run to other sideline, keep adding one exercise each time you run across field and # front is reps

Ladder:

1-Merkins

2-Bombjacks

3-LBC

4-Freddy Mercs

5-Burpees

6-Squats

7-Diamond Merkins

8-Donkey Kicks

Mosey to COT – Finish with 20 flutter kicks in cadence.

Strong PAX today and good solid workout. Felt like we all were challenged and had good mix of full body workout and cardio.

Did a talk on Frustration and how finances cause frustration and is the leading cause of marriages breaking up. Be sure to follow this formula S.O.W. to keep yourself in check and keep your marriage working…1-Seek Jesus first in all things, 2-Operate within your means(don’t spend what you don’t have) 3- Work together with the M

Thank you Heisman and Rebel for the opportunity!

God Bless

Cake Boss

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