Laces In Backblast 10-15-2015

2015-10-15Leave a comment

QIC: Hasselhoff
When: 10/15/15
Pax: Deacon, Chainsaw, Pick 6, Mr. Clean, Backdraft, Man o War, Rockytop, Santani, Twister, DD, Bubba Gump
Posted In: Laces In, Laces Out

7 Pax for Laces in and 5 for Laces Out

Laces In

COP

25 X SSH
20 X IW
20 X Mtn. Climbers
20 X MNC
20 X Wind Mills

Ran around the park with two stops for drill bit workouts – LBC’s and Merkins

Ran to the Springs Parking lot for wall sits

Partner runs around the parking lot while other partner performed squats

Then to front of Spring’s Building for Inclined Merkins 20 X 2 YoYo and 20 Step ups (each leg). After that was Freddy Mercurys

Ran back to WEP for 10 pullups at the playground and then three drill bits on the other half of the running path. Mountain climbers at first, Merkins at second, and Bomb Jacks at third.

Back to COT

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Wednesday Morning Follies

2015-10-14Leave a comment

QIC: Senator Tressel
When: 10/14/2015
Pax: Kevlar, Zima, Aquaman, Corruption, House Guy, Fish Sticks, Puddles, Serrano, Barry Manilow, Howizter, Axel, Royale
Posted In: Pantheon

Thirteen converged at TCES on a beautiful, cool morning for the latest edition of the Pantheon. Here is what they did:

The Thang:

Easy jog around the big driveway with Karaoke’s on the curves. Head into the field for COP:

All in Cadence:

SSH x 50, Merkin x 10, Squat x 25, Windmill x 15, Morrocan Night Club x 50, IW x 25, LBC x 25, Jumping Lunge x 10.

Pusharama: CDD x 10/walk down to plank/Merkin x 10/down to 6”/back up to regular/hold/6”/drop on your gut/Superman-Parachute x 2/elbow plank and hold/regular plank/Merkin x 5/walk up to CCD x 10 (no break)

Mosey to end of field, partner up, and get ready for some long distance strength work (approx 75 yds)

Partner carry to end, flapjack, partner carry back

Wheelbarrow to end, flapjack, wheelbarrow back – say goodbye to your partner.

Lunge walk down and lunge walk back

Bear crawl down and crabwalk back

Short mosey and get back in a circle (time running out!)

American Hammer x 25

Modified Hello Dolly (one leg stationary, one leg extended, and alternate) x 20

Line up for Indian Run around the big driveway – keep a clear distance between runners and sprint to the front.

COT

Wow – what a morning! It doesn’t get any better than this for an F3 workout – 55 degrees, low humidity, and not a cloud in the sky. All stars were out in the gloom this morning. YHC kept it pretty simple and led the Pax through all the F3 favorites. No reason to travel very far on this great AO when you’ve got a perfectly groomed soccer field right in front of you. The Pax worked hard this morning and it was a pleasure to lead another fine group at the Pantheon. Well done, gentlemen.

Announcments/Prayers/Praises

Fastest 5K – come join the fun this Saturday, even if you don’t have a team. Everyone will get a spot. T-claps to Zima and Anchorman for coming up with this CSAUP event.

Mud Run on Oct 24. F3 Christmas Party, Dec 19. Pay now if you plan on going. Check the website and Twitter for details.

Continued prayers for the people in Columbia.

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Block Party – Making a difference in all areas

2015-10-14Leave a comment

QIC: Cake Boss
When: 10/13/15
Pax: Repeat, Esso, MacGyver, Long Shanks, Airborne, Birdcage, Montelongo, Chainsaw, Sharknado, Opie, Cake Boss
Posted In: Block Party

The PAX came in from all directions (not really, pulled into the lot) and were ready for a piece of Cake from The Boss….aka Cake Boss. The Clock struck 5:15 and there were no newbies, so the PAX know the deal and away we went.

Run up through Springs parking lot and down street to front of Springs office to small parking lot

COP:

20 Mtn climbers

20 IW squats

15 Peter Parker

15 Parker peter

20 Squats

Run to Park downtown across from Caboose

Taking in some boxing action and 3 min pain stations. So for each of the following sets, we will do the 2 exercises for 3 mins. straight and then do a 30 sec activity as recovery

Round #1

10-SSHs

10-Merkins

Run Hill

Round #2

15-Squat

10-Burpees

Run Hill

Round #3

10-Dips

20-moracan night club

Run Hill

Round #4

20-squat jabs

10-inch worm push-up

Run Hill

Round #5

10-maktarji

10-broad jumps

Run Parking Lot

Round #6

10-leg raises

10-ski hops

Run Parking Lot

COT:

PAX worked hard and pushed themselves. The point of this workout is to see how much you can push yourself in 3mins. We are talking about you versus you and not comparing to the guy next to you, not seeing who is coming in last, but how much can you challenge and push yourself to be the best you can be. The PAX did well!

Lots of Prayers and Praises! Sky Q is working in the hearts and minds of the men of F3. Continue to look for ways to push yourself to be better in your relationship with God, the M, the 2.0s and the world we live.

Thanks for the Q Repeat!

Cake Boss

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Get out of the Boat and Out of Your Comfort Zone!!!

2015-10-14Leave a comment

QIC: Rebel
When: 10/14/15
Pax: C3PO, Freeon, Peabody, Ginsu, Skate or Die, Cake Boss, Macgyver, Rocky Top, Cheeda, Cross Check, Mission Impossible, Solid State, Chaser, Bounty Hunter, CSPAN, Chicken Hawk, Double D, Sir Topham Hat, Geronimo, Deacon, Stang, Huckleberry, Snare, Lego Land, Socrates, Patton, Package, Rebel
Posted In: Ring of Fire

28 Pax showed up this cool morning for YHC led workout. With one week left in the forties there was a lot of work around the number forty. Early comments were thrown that several showed today, expecially the over 45 crowd since they knew they would not be the oldest posting today at the Coop.

No FNGs and all Pax are experienced so off we went for a mosey to the elementary school. Around the side parking lot with high knees, butt kickers and side shuffle, then mosey to the end of school to circle up. Warm up

20 SSH IC
15 Imperial Walkers IC
15 Mountain Climbers IC
10 Merkins with hold to 6″ IC
20 Morrocan Nightclubs IC

The Thang:

Mosey to the hill leading up to ROTC building. 10 merkins at bottom, backwards run up the hill, 5 pull-ups. Repeat 4x.

Mosey to AO Jones entrance to NAFO and pick up a coupon. Bring coupon to the large parking lot. YHC talked about moving out of our “comfort zones” and into action. Putting our faith in action can create fear within us and as Peter stepped out of the boat to go to Jesus, fear entered his mind as he felt the wind and began to sink. Jesus was there to reach out a hand. So many times we can feel the calling to act out our faith in our home, community or world and yet don’t act because of fear / excuses. Remember that if God is calling you to it, He will see you through it!! Next exercise with coupon……4 light poles across parking lot.

1st pole – 10 burpees – carry rock to 2nd pole
2nd pole – 20 curls – drop rock run back to 1st pole for 10 burpees
3rd pole – pick up rock at 2nd pole carry to 3rd and 30 tricep ext. drop rock and run back for 10 burpees.
4th pole – pick up rock at 3rd & carry to 4th for 40 squats. Run with rock back to 1st pole 10 burpees.

Partner Up – with partner run to light pole 10 plank hops each partner(crowd fav) 10 merkin slaps. Rinse & Repeat. With time still remaining 1 more round – change to bear crawl half way, lunge walk half, sprint back.

Circle up for some Mary:

40 LBCs
20 Freddie Mercury
10 Hello Dolly
15 Russian Twist

Mosey back to COT:

Announcements – read the newsletter for upcoming events. Sign up for Christmas Party!!!

Several Prayers and praises were lifted up for healing, medical issues for family and PAX. Continued prayers for those impacted by the floods and the rebuilding process they will be in for months to come.

Thanks Chick Hawk for the opportunity to Q. Always a pleasure to push each other and be a part of a great group of men!!!

In His Grip,

Rebel

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Bogey invades The Fort & takes no hostages

2015-10-13Leave a comment

QIC: CSPAN, Bogey
When: 10/13/15
Pax: Howitzer, Co-pay, Mr. Clean, Man O War, Seacrest, Greenwave, Axel, Aqua Man, House guy, Full-count, Santini, Rock Thrill, Decible, Trucker, Crash, Maximus, Sir Topem hat, Zema, Pick-6, Dog pound, Backdraft
Posted In: The Colosseum

Rock Hill & The Fort Qs team up for a motivated USMC led PT this fine rainy morning.

I apologize if I butchered your name in the PAX list. Need a book called “F3 spelling for Dummies”.

CSPAN led off from the disclaimer in the COT with a low speed chase in and out, up and down and all around the bus traffic maze to warm the soles.

Warmup-O-Rama

Yoga-O-Rama

COP – SSH, Windmills, Imperial Walker, Morakin Night clubs, CDD with good ole USMC cadence. #ahwon toe rea

Sprint-O-Rama

Mosey to the curb for some back and forth across the parking lot. Lunge walk, bear crawl, crab walk, toy soilder, braud jumps, bunny hops, side steps

Switzer and hand off to Bogey!

Fast paced Mosey for short distance! Balls to the wall then take 10 hand stand steps to your left

Fast paced Mosey for short distance! Alligator crawl

Fast paced Mosey for short distance! 15 flying squirel & 10 count

Fast paced Mosey for short distance! 20 Low country crabs & 10 count

Fast paced Mosey for short distance! 20 dips, 20 derkins, 10 one legged burpies, low slow squats

While in the low position of the low slow squat we transitioned into up downs. Up being the low position of the squat and the down being 6 inches in the merkin. Rinse and repeat a few times. #madethatuponthefly #exiconworthy

Mosey back to COT for abs! 15 Unicycle L & R, 15 pretzel L & R and 21 bomb jacks for “thats what she said” comments. 10 bombjacks for each comment and one extra to prove that Rock Hill F3 can count past 20!

Double time Prayer & Praise

Moleskin

Columbia Trips / Get involved / #PrayforSC

Check the weekly email for events

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Kettlebell Burpeefest 120

2015-10-13Leave a comment

QIC: Longshanks
When: 10/12/2015
Pax: Stang, Boy Band, Assassin, Patton, javert, Socrates, Howitzer, Anchorman, Destiny, McGruff, Longshanks
Posted In: The Armory

Despite the mention on the twitter machine of running and burpees, 11 of the Forts finest showed up for the class at the Armory. Disclaimer mentioned and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kickers, and karoake. Circle up for warmup. SSH x 20, 5 burpees OYO, Windmills x10, 4 burpees OYO, Imperial walkers x 15, 3 burpees OYO, Mountain climbers x 15, Good Mornings x 10.

We then got in groups of 3 (one group of 2, McGruff and YHC). Person A would be doing a count of an exercise, Person B would be doing as many reps as possible of a different exercise, Person C would be running. When Person C gets back from running a lap, they take over the count from A, A moves to B, B moves to C and runs a lap. LBC’s or Flutter kicks once finished.

First round – 120 Kettlebell burpess, tricep extensions

Second round – 100 goblet squats, bicep curls

Third round – 200 kettlebell swings, shoulder press

Everyone then did 25 deadlifts, 25 upright rows, 25 chest presses and 20 plank rows (10 each arm)

Finished with AB Lab of Chopsticks, Rosalitas, Protractor, Hello Dollys, and LBC’s

COT and BOM

Announcements – Fastest 5K this Saturday, Joe Davis on January 9th

Prayers – Stangs wife Crystal having an MRI, PAX heading down to Columbia to help with flood recovery efforts

Moleskin – Always an honor to lead the Armory. Thanks Dark Helmet!! Little bit of grumbling during the 120 kettlebell burpees, but i serves as reminder that when you are going through hard times their are others with you to help you out an encourage. We all go through hard times and tough stuff, but remember when you’re going through it, find your F3 brothers and ask for help. You know they are more then willing but they have to know you need it.

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The Swamp – Chalk Talk with Cake Boss…..Poet and didn’t know it!!

2015-10-12Leave a comment

QIC: Cake Boss
When: 10/09/15
Pax: My video recording did not take, so will go off memory......Cable Guy, Corn Hole, Gecko, Senator Tressel, Lego Land, Gears, Cobra Kai, Royale, Puddles, Qwerty, Decibel,.....missing 2...my bad!
Posted In: The Swamp

14 PAX arrived on this fine Friday morning to see YHC coming in hot at The Swamp and thinking CB was sleeping late, however little did they know, I was preparing the AO for a full course of pain for breakfast.

No FNGs and all the PAX were regulars so no time for small talk so away we went!

The Thang:

Run around Best Buy and Petsmart to front of Home Depot for Warm up

25 Lunges, run to tree

25 SSHs, run to tree

25 squats, run to tree

25 IWs, run to tree

25 Monkey Humpers, run back to start

Rinse and Repeat 4 times

WARM UP OVER

Run to fountain area,

10 box jumps

20 Partner leg lifts

Partner Up – both do 10 Box Jumps (4 rounds) and then partner#1 does leg lifts while partner#2 pushes legs down (2 rounds of those)

At each park bench, do exercise and then run around far circle

15 Derkins, run circle

15WideDerkins, run circle

15 diamond Derkins, run circle

15 Derkins plank punch, run Circle

Run to front of TGI Fridays by Hwy 49

40 SSH & 15 merkins

YHC talked about the men from the mission trip and how we all had a common experience of how our schedules rule our lives and we are overwhelmed with busyness

Challenge to PAX was to focus on the Important things and not the “urgent” things. Don’t let life be ruled by the calendar of events, but the time with those who are most important.

Run back to Best Buy and Wall sit while waiting on the 6

Mosey COT

Moleskin: great PAX as always at the SWAMP. Cable Guy loud from both ends as usual, but I am appreciative of the Q and opportunity lead at a great AO.

Prayers and Praises were plentiful. Lots going on in the PAX. Please continue to pray for those that are sick and dealing with this broken world. Please lift up our brothers in Columbia and across the state of SC dealing with flood issues.

Peace!

Cake Boss

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Word of the day… NUR

2015-10-12Leave a comment

QIC: Popeye
When: 10/12/15
Pax: Italian Job, Sgt York, The Riddler, Burgundy, Apache, Schrute, River Rat, Geppetto
Posted In: The Fort

Nine #HighImpactMen made the decision to not #fartsack a slightly chilly Monday morning to #GetBetter by the very non-professional YHC.

Today’s word of the day is “Nur” & this Q is sponsored by the number 10.

THE THANG –

Warm Up:

IW X10
WindMill X10
MNC X10
Merkins X10
MNC X10
Merkins X10
MNC X10 (Shoulders were getting real warm.)
Chinooks X10
SSH X10

Mosey to the parking deck

Each ramp –

Run ramp – 10 squats (at the ramp turns)
NUR ramp – 10 squats (Nur is run spelled backwards thus we ran the ramp back wards… Nur. add it to the Exercise list)
All the way to the top run down the steps
wait for the 6 10 count

Rise & Repeat

Run ramp – 10 CDD
NUR ramp – 10 CDD
run down the steps

Run ramp – 10 calf raises
Nur Ramp – 10 calf raises
run down steps

Mosey to fountain park

10 Merkins
10 Derkins
10 Irkins
10 dips

Rinse & Repeat

Mosey

Stop at Freedom Temple steps

10 Derkins
10 Irkins
10 Merkins

Mosey to Cotton Alley

Peoples Chair with a Loooong 10 count

10 LBC’s
10 flutters
10 Hello Dolly
10 plank jacks
10 Gut Busters (Plank twists)

Mosey lap around the parking lot to make the morning jog an even 2 miles

Done right on time.

ANNOUNCEMENTS:

Fast 5K this Saturday. Time: 1600 Location: Fort Mill High School. If you didn’t sign up with a team still try to come out to watch this #CSAUP event.

The Patriot Shirt order is open – See Italian Job or watch the F3RockHill Twitter for info. Thursday is the last day to order this round. The next round will happen in about 6 months… maybe.

North Rock Hill Church is collecting “Mud Buckets” from Home Depot to send to the folks in Columbia.

PRAYER:

All the MIA PAX to get back out to the Gloom

Apache’s M – FiA Chili Bean fight home from Chicago after the Chicago Marathon.

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Tapping the reserve at the Reservation

2015-10-10Leave a comment

QIC: Double D
When: 10/10/15
Pax: Pebbles, Atlas, Abstract, CSPAN, Ringer, Jingles, Bounty Hunter, One Niner, Geronimo
Posted In: The Reservation

10 pax shook off the fartsack monster and dissed the parking deck option to post at The Reservation to punch their pain ticket before the steady rain kicked into full shower.

The Thang

On-time launch with COP in parking lot as OCR crew straggled back home from EC session

Mtn climber x10

Imperial walker x10

Windmill x10

Merkin x10

Jumping lunge x10

Carolina dry dock x10

Peter parker x10

Plank series

Seal jack x10

Mosey out of parking lot w/karaoke, butt kicks & high knees

Run to back of school and circle up

Merkins x10 + Sumo squat x10 + Freddy Mercury x10 + Monkey humper x10
Rinse & repeat w/ reps x15
Rinse & repeat w/ reps x20

plank series

Run to playground

Sprint 1 lap

Split into two groups
Round 1: 1 lap / dips (flapjack)
Round 2: 1 lap / CDDs (flapjack)
Round 3: 1 lap / Pull ups (flapjack)
Round 4: 1 lap / Makhtar N’Dyae (flapjack)

Run to the rock (editors struck potentially creepy comments from YHC and replaced with “Happy 10th Birthday, Alyssa!”)

LBCs x25

Dollies x10 + flutter x10 + dollies x10 + flutter x10 (crowd pleaser!)

Superman (rinse & repeat)

Split into two groups
Group 1: run to tower + 5 burpees + run back
Group 2: Bomb jacks
(Flapjack)
Rinse & repeat w/lunges when not running
Rinse & repeat w/calf raises when not running

Mosey to front of school

Bear crawl to cross walk and then sprint to school entrance

Backward bear crawl to cross walk and then sprint to end of driveway

Plank series

Parker Peter

SSH x30

Meandering run home

COT

Naked man moleskin

A rather casual start to the workout this AM, as the old men warmed up in COP and the OCR pax moseyed into COP, then hit the water bottles, then rejoined COP, then changed jerseys, then rejoined COP, then paused for massage and pedicure and then saddled up fully for the workout. They do things differently out there in IL, just sayin.

True to his name, Jingles strolled up pre-launch with bells on his toes…no way he’s sneaking up on anyone in the gloom.

On the other hand, the pax started out as nine at launch and finished with ten as Abstract entered the fray in stealth mode at some point along the way. Glad to you made it!

Heisman took some mumblechatter shots even in his absence…proof that you are just as much a target (or moreso) if you don’t post.

One-Niner made a strong showing in spite of being down with fever the past 24 hours. If any pax wakes up sick on Sunday, you know who to blame.

Pebbles rocked the day as usual, looking for more #ISI than CSPAN and YHC could provide. One Niner reinforced the message of #youVSyou (glad someone was listening), but Pebble’s yearning for #ISI never qualifies as a foul.

Prayers and praise for One Niner + M as they move down the path toward 2.2 — congrats!

Great coffeeteria at Bojangles finished off the morning on a strong note.

Always an honor to lead the pax. Thanks for the invite!

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Merkins and Body Squats, Oh My!

2015-10-10Leave a comment

Posted In: Uncategorized

When: 10/10/15
Where: The Patriot
QIC: Burgundy and Walker
The PAX: Utah, Turbine, Real Tree, Winchester, Peach, Corruption, Burgundy, Walker

8 strong men posted on a beautiful rainy morning. The numbers were down but our hearts and bodies were strong as we worked hard for our brothers who were helping in Columbia or were taking care of other commitments.

The Thang:

Burgundy on Q

Started with stretching, mosey to field 2, and circle up:

25 SSH (in cadence), 1 burpee, 25 merkins (in cadence), 1 burpee, 25 LBC (in cadence), 1 burpee, 25 squats (in cadence), 1 burpee, 20 Apollo Ono (in cadence), 1 burpee. I think we did another exercise followed by a burpee but can’t remember for sure.

Aggregate Work with Partner:

200 merkins with run (1 partner does exercise while partner runs length of field and back , then switch places)

200 squats (with running partner)

200 LBC (with running partner)

Handoff to Walker:

Starfish 40: 40 single count merkins and 40 single count body squats (oyo), run to corner, 40 fist merkins, run to COP, 40 body squats, run to corner, 40 wide arm merkins, run to COP, 40 body squats, run to corner, 40 diamond merkins, run to COP, 40 body squats, run to corner, 40 alternating arm merkins (20 with left hand forward, 20 with right hand forward), run to COP, 40 body squats. Total merkins: 200 Total body squats: 200

Star fish 20: Same as above with 20 count. Total merkins: 100 Total body squats: 100

COP: Introduction of new type of merkin – right hand palm down with back of left hand down – 10 single count (this type of merkin will strengthen the tendons on the side with back of hand down); left hand palm down with back of right hand down – 10 single count; back of both hands down – 10 single count.

AB Lab: standard plank: hold for 60 – 90 sec.; right side plank: hold for 60 – 90 sec.; left side plank: hold for 60 – 90 sec.; hold heels six inches off of ground: hold for 60 – 90 sec, rinse and repeat.

In the end, with some extra credit work throughout the workout, we completed at least 450 merkins and 450 body squats. Just strong, basic,effective work! The guys stepped up (with virtually no complaining) and kicked this workout in the rear end! I suspect some of us will feel it this week but it’s all good!

Mosey back to COT:

Naked Man: Prayers for victims of flood, PAX who are helping with cleanup, recovery for fellow PAX with cancer, and Peach’s upcoming mission trip to Guatemala.

Read the newsletter for upcoming events.

It’s an honor to lead and serve my F3 brothers.

Walker Out!

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