Saved by the (Kettle)Bell

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  • QIC: Corruption
  • When: 10/05/15
  • Pax: Dark Helmet, Assassin, Boy band (Respect), Gevar, Barry Mannilow, Bass-o-matic, Huckleberry, Scrum, Deacon, FNG Bellhop
  • Posted In: The Armory

“Well I woke up in the morning and my alarm gave out a warning and I thought I’d never make it on time.”

11 of Fort Mills finest braved high wind and for a run- heavy beatdown at the Armory.  Mumble chatter immediately picked up when we took it off campus.  Just as YHC was about to give the disclaimer we  realized we had an FNG with no bell!  Helmet being the HIM that he is,  gave the new guy his heavy bell and went to the car to get a much smaller bell for himself.

 

Warm-up

Off campus run to Shuttferfly parking lot, then circle up.

20 X Sealjacks

15 X windmills

15 X Merikins

20 Mountainclimbers

3 X Honeymooners/ Six-inches

Mosey back to Church

The Thang:

Each exercise to be followed by a circuit around the Church parking lot.

Legs- 20 Goblet squats/  Lunge Press 10 each side/ 30 weighted calf raises

Back- 20 deadlifts/ bent-over row 10 each side/  15 Good mornings

Chest- 20 Derkins/ floor press 10 each side/  10 diamond merkins

Shoulders- 20 Russian Swings/ Single Arm military press 10 each arm/ Clean and Press 10 Each arm

Arms- 20 overhead tricep extensions/ 20 curb dips/ iso curls 10 each arm

Abs- 20 weighted LBCs/  20 Russian Twists/ 20 flutter kicks

Circle up in a plank-o-rama(Thanks Apache)  Going around the plank with each man sharing a prayer or a praise.

Finish with 40 flutter kicks.

 

Moleskin-  I want to thank Dark Helmet for the opportunity to Q.  Full disclaimer, anytime I Q there will be running involved.  Kudos to Deacon for being a HIM and paying it forward by bringing out FNG Bellhop.  Kudos to all of the guys that brought supplies and to Dark Helmet for collecting them.  Thoughts and prayers for our Columbia brothers.

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Old Town = 1K

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  • QIC: CSPAN
  • When: 10/05/2015
  • Pax: Burgandy, Popeye, Tinker Toy, Schrute, Posh, Sgt. York, & Italian Job
  • Posted In: Uncategorized

Disclaimer

Note-Thank you to Posh for the invite to Q

In honor of Padre we were going to do zero burpees today

Mosey to underground parking lot

Warmup-O-Rama

Plank-O-Rama (Note- first time anyone has appreciated the speed of my mountain climbers- lots of grunting during the chin on the ground portions, got close to 100 here)

Mosey to outdoor Amphitheater at City of Rock Hill Building

THANG (up the stairs, across the top, down the stairs = 1 lap)

10 sets of 10 squats with 10 laps

2 sets of Mucho-Chesto (total of 100 single count Americans) with 2 laps

4 sets of 25 LBC with 4 laps

4 sets of 25 dips with 4 laps

100 calf raises with zero laps

Free #truthnugget about fatherhood of daughters…it gets more complicated as they get older

Mosey and act like we were heading home…psyche…

100 count peoples chair

100 count BTTW (crowd pleaser-)

100 count Superman & Paratrooper series

ABLAB to 100 (mostly flutter)

I am getting #OLD and @F3RockHill is #FIT, not as difficult as I had planned it to be, still #FUN, I think we got in about 2 miles

Great #mumblechatter this morning #HIM

Naked Man:

Prayers for victims of flooding, follow twitter for #gofundme & @darkhelmetF3 is Q of our relief efforts

Read your newsletter

Be a better man today than you were yesterday

Always an honor to serve with #HIM

AYE!

CSPAN

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Heavy rain, wind, and Captain Thors!!

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  • QIC: Spider-Man
  • When: 10/03/2015
  • Pax: Senator Tressel, Old Bay, Solid State
  • Posted In: Millllkshake

While planning this second workout for this new AO I was staring at a weather forecast that said 100% rain.  Considering the amount of CYA in weather forecasting industry you hardly ever see a forecast as definitive as 100%.  So I planned for rain.  As fun as it is to slop around in a muddy field (October 24th!!!!) I couldn’t ignore the great amount of cover offered by the excellent new AO.

I pulled in the parking lot 15 minutes before kick off to find the shovel flag already planted.  Site Q Old Bay was already there so we would have at least 2 which was good because my moderate workout required partner participation.  Soon after Senator Tressel pulled in and the clock said it was time to begin.  We started with a mosey tour of all the covered areas and were approaching the warm up area when Solid State pulled up to join us.

Warm up:

  • 25 SSH
  • 15 Imperial Squat Walkers
  • 20 Windmills
  • 10 Merkins
  • Hold 6 inches

One really nice thing about this AO is it offers the normal covered walkway between the buildings as the other schools in the Fort Mill area but this one is built really low.  Low enough to allow a slight jump up to grab one of the steel support beams and perform some pull ups.  First exercise, partner assisted pull ups.  Do at least 5 assisted, if required, and then continue to failure or 10, whichever comes first.  We did this 3 times alternating and somehow we all got heavier with each set, except for the Senator of course who again reminded us why we yell “RESPECT!”

We then took a short mosey to the end of the covered area on the middle school and began a partner routine that involved one partner doing a stationary exercise while the other partner completed a movement exercise.

  • Partner 1 – Hold elbow plank; Partner 2 – Run the entire covered area of the middle school and back
  • Partner 1 – Hello Dolly; Partner 2 – Bear crawl to the second door and jog back
  • Partner 1 – Merkins; Partner 2 – Lunge walk to the second door and job back

Complete the series twice

We then moved to the benches for two sets of leg raises and dips.

A very short mosey to the end of the covered area we circled up for some shoulders and abs.  We completed both a 10/40 of Jack Webbs and a 10/40 or Captain Thors (big boy sit-up followed by a 4 count of American Hammers).

We had about 5 minutes left in the workout and YHC had exhausted the weinke, so we took a little jog.  At the suggestion of the PAX we left the covered area and ran the parking lot, so yes we experienced some of the wonderful 55 degree rain.

Thank you to Old Bay for the opportunity to Q this wonderful new AO and thank you to the men who came out!!  Always humbled to lead such a group of #HIMs.

Announcements:

  • Mud run 10/24.  Last chance to sign up.  Bus arrangements coming soon.

 

 

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Be a #HIM and help out the Columbia Community

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Gentlemen:
As you may (or may not) be aware, Columbia has been hit hard be storms and has gotten over 2 FEET of rain in the last couple of days. It’s a pretty bad situation for a good number of folks have had to evacuate and some have lost homes and other property.

There isn’t a ton we can do from this end until it stops raining, but we are mobilizing to collect supplies to deliver to our F3 PAX down there, so they can help Red Cross and others distribute to those in need.

WHAT YOU CAN DO:
Bring the following to AO’s where you post tomorrow and Tuesday: Food (dry), water, clothes, blankets, toiletries. Anything you’d need if you were suddenly rendered homeless. We are asking Site Q’s and Q for the day to collect and I will be in touch to collect it all to take it down to Columbia. We’ve been in touch with folks down there and he and I will be working out the delivery of goods.

If you want to donate go here: http://gofundme.com/9x5mxfv8

Please step up and help.

Helmet, out.

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5 at Alcatraz for a Soggy Saturday – the rest stayed in bed

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  • QIC: Smuggler & Aquaman
  • When: 10/03/2015
  • Pax: Cornhole, Crash, Howitzer
  • Posted In: Alcatraz

Five men drove to Alcatraz this morning to test the weather and themselves.  It was very clear that most of the inmates were denied yard privleges as they were still in their cells. I’m sure a little rain didn’t scare them away.

We skipped many of the gathering pleasantries and started with a simple “It’s wet, don’t get hurt” caution and headed off on a mosey to the tennis courts.

Circle up for a brief chill chaser.

30 SSH
10 Windmills
20 Mountain Climbers
10 Merkins
20 Low Slow Squats

Line up on the fence
Lunge Walk across courts
Bear Crawl back
Repeat Reverse
Lunge Walk across courts
Crab Crawl back
Repeat Reverse
10 Bomb Jacks
Lunge walk across and back

Partner up (which at this attendance level was a group of 3 and a group of 2).
A Dora 1 2 3, (cut to a 1,2,1 due to time)
Doubles Line Suicides and
Total Count 100 Merkins
Total Count 200 Bomb Jacks
Total Count 100 Squats

Hand-off to Aquaman who opened with a discussion of faith in light of recent national and global events. YHC can’t do justice to the message here, but my takeaway was that we are all called to play a role in god’s kingdom. Be confident in your faith and demonstrate it as you are called.

And so Aquaman began with a little speed/agility work.
Start with squat in a ready stance and begin to sprint in place, turn to 3,6,9&12 o’clock postion to complete one round. In cadence. Shuffle to he right then to the left and back to starting position then 10 merkins. Repeat X5.  (Legs Smoked).

Mosey from courts to walls at entrance to golf course. With one leg raised to the wall, we conducted 10 single leg lunges, switch to opposite leg.
20 derkins, hold, 10 derkins, hold for 10 count.
Dips, 30,20,10.
Single leg step ups, switch for 10 each.
Mosey back to Alcatraz, and grab a paver.
20, curls, extend arms straight and hold out for 5 seconds,
10 curls, hold for 5 seconds,
5 curls hold for 5 seconds.
Move to tricep extensions with paver.
20,10,5.
Move to shoulder presses,
20,10,5.
Place the paver on the ground and with one heel on the paver 20 squats. then switch legs.
Back to some more agility work, with paver on the ground, and one foot on the paver, sideways hop over the paver while touching the paver with opposite foot each time. 20 oyo.
Move to AbLab.
20 leg raises while holding paver,
20 LBCs,
20 Freddy mercs,
protractors.

COT – Prayers for those having surgery this week, and those struggling with finding their own way. Patience for us all as we deal with the trials of life and family.
Read the newsletter for the list of events.

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The can cancel the Race for the Cure in CLT but they can’t cancel the Patriot in Rock Hill

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  • QIC: Catfish
  • When: 10/03/15
  • Pax: Apache, Walker, FNG Joaquin, Rip, Gauge, Peach, Fusion, Bogey, Turbine, Italian Job, Sergeant York, Popeye, Burgundy
  • Posted In: Uncategorized

YHC found out yesterday that they cancelled the Race for the Cure 5k in Charlotte yesterday afternoon due to the weather. There was talk of running our own 5k in honor so what else were we to do?

We gathered a little before 7 and talked about how wonderful the weather was! I mean it’s not every day one gets to challenge themselves in a steady 50° rain!

The PAX grew slowly with the majority making there way to the parking lot in the moments before 7am. YHC gave the PAX a warning, if you needed a quick warm up or stretch to start now because at 0700 we were off on a trot. There was this crazy kid that was talked into making his first post this morning by Rip. Dude can’t be right in the head cause he actually POSTED!! Welcome Joaquin!!

At 0700 we took off for a quick mile jog over to the parking lot at Winthrop coliseum. YHC had dropped off several cinder blocks, a couple of kettle bells, slosh pipe, and a pair of dumbbells.

The PAX spread out the coupons with each taking a station.

We had monkey humpers, burpees, air chairs w/ a 20lb kettle bell (truck drivers), slosh pipe squats, right arm rows, dumbbell curls, left arm row, kettle bell swings, dips between blocks, floor press w/ block, overhead press, tri ext, squats with a block and a run with the sand bag.

The PAX rotated thru the stations as the man with the sand bag made it back to the group. We almost made it through 2 rounds before having to take off back to the COT cause ya see … we had to get a 5k in there too!

So we took off for the 2 mile return trip with a couple of stops to keep the PAX together and to keep the guys at the front of the pack humble. We had some burpees, some plank jacks, a minute or two of various plank positions, some LBC’s and some CDD’s on the way back.

We arrived at COT with a few minutes to spare so there was dealers choice ab lab to finish us off!

I challenged all the PAX to push themselves as hard as the ladies have fought against breast cancer and I’m proud to say that I don’t think anyone left much in the tank!

Great work this morning gentlemen! I am honored to lead and continually impressed to your commitment to help each and everyone of us improve!

 

Catfish …. OUT!

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Dose of Colombia via the Deuce

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  • QIC: Chicken Hawk
  • When: 10/01/2015
  • Pax: Cake Boss, Dark Helmet, Sasquatch, Spider Man, Chedda, Peabody, Ginsu, White Lightening, Rebel, Mcgruff, Change Order, Lug Nut, Hausga, Axel, Lego Land, Sorrano, Barry Manilow, Anchorman, Main Frame, Maximus, Sir Topham Hat
  • Posted In: The Ranch

Driving up to the AO at 0500 with a half a dozen vehicles in the parking lot suggested that the PAX were buzzing this remarkably dry morning relative to the last 2 weeks.  Since Chicken Hawk doesn’t bring enough pain (apparently) nearly a dozen PAX were running around the AO like fireflys with their headlamps on.  All in 22 PAX joined for a morning of pain.

The WORD

Read Luke 22: 47-62 about Judas’ betrayal and Peter’s denial and marinate on the fact that both rejected and denied Jesus in his final hours yet one of them had Hope and in the teachings of Jesus and went on to be the hands of feet of Jesus to create the church.  Like Judas and Peter we come woefully short to God’s standards… are we making room foe Holy Spirit to indwell in us to live in that Hope and be guided by it or are we living like Judas who let his failure define his legacy.

The THANG:

Warm-up

Mosey to the (dry) field for a little COP

SSH

5 Burpees

WIndmills

5 Burpees

Mountain Climbers, Plank, Merkins, Plank, Wide Arm Merkins, Plank

Squats, Lunge

Mosey to the road

3 rotations of 10 reps each: Alligator walk, Side Plank Walk, Lunge Walk

Mosey to the wall

Introduce the Colombian Deuce Squat (basic squat)

Colombian Deuce Squat dips (2x)

Colombian Deuce Squat walk (3x)

Mosey to the parking lot

Burpee ladder (up to 10)

Mosey to play ground

5/10/15 – Pullups, Derkins, Swing Crunches

10/15/20 – Pullups, Derkins, Swing Crunches

5/10/15 – Pullups, Derkins, Swing Crunches

Mosey back to field for some Mary

COT

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3 Little Indians

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  • QIC: Bounty Hunter
  • When: 10/02/15
  • Pax: Ringer, One-Niner
  • Posted In: Varsity

Wondering if anyone would show due to weather, YHC pulled up to a parking lot with two other cars posted. However, no one was in the cars. 0515 came and still no one until off in the distance Ringer & One-Niner appeared… Over achievers. Off we go.

(Dynamic) Warm-Up:
Mosey
Walking toe-touch
Hitler kicks
side shuffle
Front lunge
Back lunge
side lunge
Stride 40 yards
back peddle 40 yards
Stride 40
Back peddle 40

The Thang:
Burpee broad jump – 30 yards (jog back)
Burpee broad jump – 30 yards (jog back)

Next exercise… One person sprints while the others perform the exercise until all complete the sprint. Sprint was 80 total yards.

Round 1: Drop squat / Merkins / LBCs
Round 2: Alternating Lunges / Burpess / Superman
Round 3: Tuck jumps / ??? / Freddy

Pass to Ringer for the last 10 min.

Mosey to the hill. Hill sprints (75%) up the hill, ab excercise at the top, jog down the hill. Rinse & repeat 4 times.

Round 1: Sprint, dying cock roach
Round 2: Sprint, protractor
Round 3: Sprint, Reverse LBCs
Round 4: Sprint, 6 inch LBCs

Mosey Back to COT

Moleskin
Prayers to all the pax… Spoken & unspoken.

Bounty Hunter over & out!

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Joaquin Fartsacks The Hive

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  • QIC: Longshanks
  • When: 10/2/15
  • Pax: Seacrest, Howitzer, Ginsu, Longshanks
  • Posted In: The Hive

Despite a HC/EH from Cantore, Joaquin stayed in the the Fartsack this morning and did not post The Hive.  Luckily 4 of the Fort’s toughest ignored Cantore and posted anyways.  YHC wasn’t sure what to expect weather wise so no Weinke was prepared.  Figured those that showed would help determine what we would do. 3 minutes til start time and only YHC was there. Was looking like it was going to be a single count sadclown workout.  Luckily 3 others joined me.  Disclaimer noted and off we went.

The Thang

Warmup lap around the parking lot. 15 SSH, 10 windmills, 15 SSH, 10 Imperial Walkers, 10 cherry pickers.

4 Corner Dealer’s choice.  Each of us would select a kettlebell exercise at each corner and lead that part of it.  4 exercises at each corner then take bell to the next corner. I think I have the exercises right, but may be off.  Memory isn’t what it used to be.

1st corner – squats, rows, pushups, bicep curls

2nd corner – swings, clean and press, lat raises, shoulder press

3rd corner – tricep extension, chest press, upright rows, some other stuff

Abs – protractor chopsticks, protractor, slow freddy mercury, other things

4th corner – figure eights, squat bicep curl to press, memory fading but I remember it sucking

Run to the wall by the gym for a series of people’s chair and Balls to the wall with some running

Finished with some plank rows, Lbc’s, flutter kicks and a sprint.

COT an BOM

Announcements – Fastest 5k, read your newsletter

Prayers/Praise -everyone lifted something up but the main them was this world is broken and a lot of it starts with bad/ineffective leadership. Praise for the entire F3 Nation and the impact it makes on communities

Moleskin – Wasn’t sure what to expect today weather wise which makes planning hard.  Thankful for the guys that ignored the call of bad weather and posted anyways.  Accountability is huge. Not sure what I would’ve accomplished this morning had 3 others not shown up and it was just me. Dealer’s choice is great with a small group as it gives everyone a small little chance to lead and also allows you to learn some new exercises.  Seacrest on Q next week!! Out!!

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Ask Decibel about his pace

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  • QIC: Boeheim
  • When: 10/01/2015
  • Pax: Funhouse, Gecko, CornHole, Spud, Minute Man, Decibel, Senator Tressel, Boeheim (YHC)
  • Posted In: Alcatraz, Tempo

8 Pax took advantage of a break in the rain AND humidity to enjoy a cool(ish) run from Trail Head Park to Windjammer Park.

The Thang:

5 miles through Tega Cay as described above. A little bit of mumble chatter before we started that included an EH for Decibel into the P200.  His words said HC but his tone of voice (couldn’t see his eyes in the dark) said “What the heck am I saying.”  Stay on him pax, ISI

Spud, Minute Man & Senator led the charge w/ a 7:45 pace. Gecko & YHC came in not far behind. Corn Hole still looked strong from BRR. And Decibel found his pace to be equal to Funhouse, providing Funhouse takes a “long pause” at the Windjammer outhouse.  Strong effort from everyone!

Announcements:

Fast Five on 10/17 4 PM at FMHS

Mud Run on 10/24 in Columbia. If you haven’t signed up, check w/ OldBay.

F3 Christmas Party  on 12/19 at the Dairy Barn. Reserve your spots now. $65 for catered dinner & BYOB. Please pay Funhouse at  https://www.paypal.me/JoshuaSale

A patient of Decibel’s mentioned he walks at WEP.  He remarked that the F3 people are in his way a lot.  When running on the main path, be mindful of other’s.  When stopping for pain stations, get in the grass (guilty here of trying to stay dry on the path).

Prayers

Spud’s niece Lilly going through cancer treatment and Minuteman’s brother in law Dave looking for relief from a back injury at work.  Please keep Lilly & Dave in your prayers.

Great terrain in ‘dem der hills in Tega Cay.  Come out & get your pulse up at Tempo!

 

 

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