Simplicity

2015-09-16Leave a comment

QIC: Deacon
When: 9/16/15
Pax: Jappeddo, Gauge, Rip, Sgt York, Padre, Deacon, River Rat, Riddler
Posted In: Uncategorized

It was a pleasure to lead the Pax at PHOP today. Here’s what the eight men who attended endured:

– Warm-up:

– Mosey around the complex

– SSH (30x), IW (15x), Diamond Merkins (15x), Windmills (15x), High Slow Flutters (20x), Peter Parkers (15x), Hold at 6″ for a 10-count
– Mosey to the back of the church
– Line up for the following series in the Bridge of Love:
• Jump over the Pax’s legs and do burpees

• Jump over the Pax’s legs and do Mack Tar Jies

– Mosey around the church to review the “Tour Of Pain.”
– Count off by 6 and then Mosey around the complex to introduce the stations:
• Rope Pulls/Kettlebell Swings – Do Rope Pulls and Kettlebell Swings rope pulls then rinse and repeat;

• Sand Bags – Forward throw, pick it up and repeat;

•Big Tires – Flip the tire, bunny hop in, bunny hop out and repeat;
• Little Hill – Alligator walk up the hill, run back down and repeat;
• Burpees – Enjoy;

• Church Steps – Do dips on the steps in front of church.
– COP: Pepper Grinders (15x), Scorpions (15x), Oblique Ups (15x)
– Moleskin:

The trip to Colombia was humbling. The Wayuu tribe, that lives in the remote desert of South America, taught me that a simplified lifestyle is very rewarding. I noticed how happy they are, how close they are in their relationships with God and each other. They have limited resources which keeps their distractions to a minimum. This aligns with what the message that a wise man who told me “the less stuff I own, the less stuff owns me.”

Our challenge is to determine how we can simplify our lives to truly fulfill our time and purpose on this planet.

TClap |

BRR rest day

2015-09-15Leave a comment

QIC: Decibel
When: 05/15/2015
Pax: Funhouse, Lego Land, DD, Lil'E. Willy, Package, Sir Topham Hat, Cake Boss, Fish Sticks, Photo Bomb and Family Guy
Posted In: Golden Corral

12 Men came out today for a post BRR rest day.

The Thang:

Mosey Around Parking Lot

Circle up: IWx20, One Legged Mountain Climber x10 per leg,windmills x15, twisting merkin x15 and cotton pickers x20

Mosey to Burpecide 3,6,9- rinse and repeat

Sally

Bear Crawl to first island and squats x20, crab walk to second island and lunge x20 and Backward Bear Crawl to last island and X-O’s x20.

Mosey to half wall

12 derkins reducing to 1 alternating with 1 dip increasing to 12

Mosey to wall

Balls to the wall, peoples chair and Balls to the wall

Burpecide 5, 10 and 10

Great effort by all men today. T=claps for post BRR recovery

Always a pleasure!

TClap |

8 HIM @ Slow Burn

2015-09-15Leave a comment

QIC: Seacrest
When: 09/11/2015
Pax: SO, Birdcage, Assassin, Wheels, Dawg Pound, Knife Set, Barry Manilow
Posted In: Slow Burn

8 of The Fort’s finest arrived in the gloom for a 9/11 tribute and extra running beat down in honor of our brothers in the BRR. After a quick disclaimer, and guarantee to Assassin that he was, in fact, here for the moderate workout, we were off.

The Thang:

Mosey to the Robert Palmer office parking lot.

Warmup:

SSH x 25

IW x 15

WM x 15

Squats x 15

Merkins x 15

MC x 15

Merkins x 10

Mosey to the Forest Hill Church parking lot.

10 Derkins, Bear Crawl, 10 Merkins, Bear Crawl, 10 Merkins, Bear Crawl, 10 Derkins

10 Dips, Crab Walk, 10 Dips, Crab Walk, 10 Dips, Crab Walk (really burning at this point), 10 Dips

4 Corners:

Round 1:

Each corner: 20 LBC’s, 10 Flutter Kicks, 10 Hello Dollies, 20 Russian Twists

Round 2:

Each corner: 10 Merkins, 10 Squats, 10 Monkey Humpers

Mosey back to COT.

Remember 9/11 today gave us a little extra motivation throughout. God Bless America.

Prayers for our brothers in Colombia and BRR guys.

Thank you Solid State for the opportunity to Q. Always an honor.

Until next time…

Seacrest, out!

TClap |

Aaron Rodgers for Armory MVP!!

2015-09-14Leave a comment

QIC: Longshanks
When: 09/14/2015
Pax: Bassamatic, Dark Helmet, Boy Band (respect), Deacon, Geronimo, Greenwave, Car Bomb, Howitzer, Barry Manilow, Backdraft, Longshanks (Q)
Posted In: The Armory

11 PAX descended upon the Armory to enjoy the cooler weather and get their #dailydownpainment from YHC. Flag planted, disclaimer noted, and off we went.

The Thang

Mosey around the Parking lot then circle up for the warmup:

SSH X 25 (IC), IW X 20 (IC), Mountain Climbers x 20 (IC), Slow Merkins x10 (IC), Peter Parkers x 10 (IC), Parker Peters x 10 (IC), Maktars x 10 (IC), Windmills x10 (IC), 10 KB Burpees OYO, 10 Good Mornings (IC)

Explained that we would be doing the Aaron Rodgers MVP workout in honor of them beating the Bears. Here is how it works: 2 reps on right side, 2 reps on the left side, 4 reps on right, 4 reps on left, 6 on right, 6 on left, 8 on right, 8 on left, 10 on right, 10 on left, 12 on right, 12 on left, then run a small lap to help muscles recover. Here are the exercises that were done:

Plank Rows

Chest Press

1 arm KB swings

Bicep curls

Triceps Extension/Upright row (alternated between the 2 since both arms were used

Shoulder Press

Obliques Extension

After this we moseyed to the wall for some People Chair and Balls to the Wall

Finished with 1.5 minutes of LBC’s

COT and BOM

Announcements – Invergence this Friday, Fastest 5k, Mud Run Signups extended,

Prayers – Assassin’s Grandma in Hospital, Friends and families battling illness, for our brothers returning from Columbia

Moleskin – Always impressed with the guys that get up and post and fight through a workout no matter how hard it is. Lots of grunting this morning and a little complaining but never any quit. Great job men. Thanks Dark Helmet for the opportunity to lead.

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Alcatraz Beast

2015-09-13Leave a comment

QIC: Royale & Trucker
Pax: Fish Sticks Bing Jiffy Little E Cerrano Bojangles Sling Hopper Sheldon Hi-Life Badger Royale Trucker
Posted In: Alcatraz

On my way to Alcatraz, as I was cresting one of the hills on the way to the park, I was amazed at these dark blue lights on the horizon. The closer I came it became clear that these were the blue lights of the Tega Cay Police. We all know that those lights are not new…but this time the whole road was blocked getting to the park! 4 police cruisers had cut the lane into Tega Cay because some unfortunate person flipped their SUV coming over the hill. After 10 minutes they opened the road and our train of PAX was welcomed back into the AO. So we still found 12 PAX to get out on a gloomy Saturday morning, even without the men working hard on the BRR this weekend. So we arrived a few minutes late…but that can be OK on a day at Alcatraz.

I looked over the PAX, no FNGs and gave the disclaimer as I recall it… and we were off.

Started with an Indian Run around the baseball fields.

COP in parking lot:

15 Imperial Walkers 10 WA Merkins 25 SSHs 15 MCs 15 CDDs 15 Windmills

I informed the PAX we were doing interval training today and would be doing in cadence 1-2-3 and a lap around the parks…so we took we took the first lap.

Back at the parking lot we started our 1-2-3

10 Merkins 20 Slow Squats 25 LBCs (so I was short)

Take another Lap

10 Peter Parkers 10 Parker Peters finished with 10 Burpees OYO and LBCs until 6 was done.

Take yet another Lap…

As we gathered in the gloom, before I handed it over to Trucker, I shared a few words…

I wanted everyone to know what F3 has done for me over the last 6 months… There have been a lot of ups and downs in my life over that time, but all 3 Fs have taught me so much in that time and has helped me handle those good and bad things so very well and different than I would have before joining our group..so I wanted to thank the PAX for this evolution in myself.

With that I handed over to our man Trucker!

He didn’t keep it easy (and if you know him, it’s NEVER easy when he Qs)

Trucker paired us off into 2s

Move to playground and 1s do 5 pull-ups while 2s do dips. Rinse and repeat 3X

Then Trucker instructs us to start the BEAST…

In pairs, 1s pick up the paver…2s get ready to do sprints with 2-4-6-4-2 Merkins while 1s are curling pavers then partner switch.

2nd Triceps Curls partner 4-8-12-8-4 LBCs repeat

3rd Shoulder Raises 4-8-12-8-4 MCs

4th Paver LBCs 2-4-6-4-2 BURPEES… (MAN!)

So by the time this was over….no mumble chatter… Trucker finished with sprints!

Sprints worked in high knees, karaokes and more sprints!

Ended on COT

Prayers for Trucker’s Father in Law, the BRR brothers, our Colombia brothers, and the person that wrecked in Tega Cay this morning.

Thanks for reading, and if you posted… Thanks for being there… It sucked!

TClap |

Round and Round We Go

2015-09-11Leave a comment

QIC: Decibel
When: 09/11/2015
Pax: Lego Land, Royale, Tater, Puddles, Kevlar, Vinnie, Flint, Family Guy
Posted In: The Swamp

Nine warriors embarked on the Swamp and conquered it!

The Thang:

Mosey to fountain: karaoke both sides, high knees, butt kicks, side shuffle both ways.

Circle Up: IW x20, Corkscrew Merkin x10, Windmill x20, one legged mountain climber x10 each leg, cotton pickers x20

Head to fountain as starting point: 10 burpees at fountain, 10 at island, 10 on other side of fountain, 10 at island and 10 back at starting station.

Rinse and Repeat with X-O’s

Rinse and Repeat with mountain climbers

Mosey to Best Buy parking lot

10 burpees OYO

Mary: 20 LBC, protractor, twisting plank x10, Hello Dolly x20 and rocking plank x10

COT

Prayers for Columbia Mission Trip, BRR, September 11th and Lego Lands sister and family.

TClap |

3rd Option as Q…..

2015-09-10Leave a comment

QIC: Spider-Man
When: 09/10/2015
Pax: Change Order, McGruff, Anchor Man, Lego Land, Barry Manilow, Geronimo, Dark Helmet, Montelongo, Mr. Clean, Pick Six, Serrano, Mainframe
Posted In: The Ranch

YHC was not on the original schedule to Q the Ranch today. Originally it was Senator Tressel, who had to reschedule due to the BRR. Then it was Longshanks, who was out on IR. So the opportunity was mine and as always YHC was excited to lead.

Since I was filling some large shoes or some strong Q’s I wanted to be certain their presence was felt. Immediately following the disclaimer, I let it be known who the original Q’s were and that just because they were not around, didn’t mean their favorite exercises would not be incorporated. The Senator likes to run, so there will be running, Longshanks likes Burpees, so expect Burpees. With that we were off.

Warm Up:

Mosey around the parking lot
25 Side straddle hop
15 Imperial Walker
20 Windmill
15 Merkins

15 Minutes of Agony – Each exercise for 1 minute with 10 seconds transitions between

Spiderman Merkins
High Knees
Monkey Humpers
Burpees
Flutter Kicks
Bomb Jacks
Alternating Shoulder Taps
Mountain Climbers
Squats
Bomb Jacks
Elbow Planks
Side Straddle Hops
Merkins
Tuck Jumps
Freddie Mercury

After a 10 count from Anchor Man a short mosey to the parking lot by the track. Count off into groups of 4. Cones are set up at opposite ends of the parking lot with exercises written on them.

First Set of Cones:

Freddy Mercury
Hello Dolly
Elbow Plank
LBC

Second Set of Cones:

Burpees
Bomb Jacks
Plank Jacks
Tuck Jumps

Two groups start at one set of cones while the other groups are at the other. One group from each set of cones starts running towards the other set of cones while the two other groups stay behind and complete the exercise on the cone. When the runners arrive they start completing the cone exercise and those completing the exercise start running to the other cone.

As always, a pleasure to lead these men. Thank you to McGruff for the opportunity!!

TClap |

Everyday is Upper Body Day!

2015-09-10Leave a comment

QIC: Popeye & Sgt. York
Pax: Popeye, Sgt. York, Padre, Apache, Italian Job, Tinker Toy, Bogey, Mailman, The Riddler, River Rat, Turbine, Catfish, Swamp Fox, Guage, Double D, Smoke Wagon
Posted In: The Fort

16 strong PAX this morning at ManU to see what Sgt York and YHC had in store. There was a little preview on the Twitter machine and I (we) hope it didn’t disappoint.

The Thang:

WARM UP –

20 SSH
Short pause b/c YHC forgot to add the disclaimer & check for FNGs…
15 Wind Mills (not Propellers Tinker Toy)
15 Imperial Walkers
15 MNC

Mosey to the Fountain –

Circle of Merkins

10 Merkins in Cadence.
10 Irkins in Cadence
10 Derkins OYO
10 Ranger/SEAL Merkins OYO
10 Dips OYO

Mosey to the movie theater

Find some space on “the bar”

10 Pull Ups
Run a lap around the loop from the theater next to marble Slab and Mellow Mushroom
10 Pull Ups – 10 Merkins
Run a Lap
10 Pull Ups – 10 Merkins – 10 Squats
Run a Lap
10 Pull Ups – Merkins – Squats – SSH
Run a Lap
10 Pull Ups – Merkins – Squats – SSH – Monkey Humpers
Run a lap – Wait for the 6

Mosey Back to the Fountain Rinse and Repeat the Circle of Merkins.

Hand off to Sgt. York

Mosey to the Manchester Park

Pair up and find a bench –

Merkins OYO as many as you can do for 60 seconds
Dips OYO as many as you can do for 60 sec.
Dirkins OYO as many as you can do for 60 sec.
Irkins OYO as many as you can do for 60 sec.

Mosey back to the Movie theater

Burpee Railroad tracks ( A lot of mumble chatter for this pain station) The best way to describe this is a Burpee Broad jump, Indian Run.

Two rows of PAX in start in the plank. Burpee, jump over the legs of the guy next to you, Burpee, Jump legs, Burpee, etc all the way to the end back in the plank. Repeat until all PAX have gone 3 rounds.

5 – 50ish yards sprints.

Mosey back to the COT for the last 3 minutes of abs, LBCs, Hello Dollies. Done.

It was a pleasure and honor to lead you men today, and I’m sure I speak for Sgt. York as well.

Announcements:

Sept. 18 (Friday) The Fort’s 3rd Year Birthday Party @1730 at the Rush Pavilion (map) – The plans are coming together for this celebration. A sound system is needed, so if you have one that could be used, contact Senator Tressel. Check out the pre-blast for more info and to see what you can bring.
Sept. 19 – World’s Largest Coffeteria 2 – Support Crime Stoppers of York County at the Pancake breakfast fundraiser at Fatz Cafe 478 S. Herlong Ave. Rock Hill. 8am to 10am. After your workout come out and bring your M’s and 2.0s for b-fast. $7 ages 9 & Up $4 ages 4 to 8 3 & under FREE. The money raised goes to support Crime Stoppers of York County.
Oct. 3 – Race for the Cure in Charlotte – 6am – F3 Nation Turkey Punchers sign up today. There will be a workout pre-race. YHC will Q – F3 Nation Turkey Punchers http://charlotte.info-komen.org/site/TR?team_id=337820&fr_id=5686&pg=team
Oct. 17 – @ 1600 – Worlds Fastest 5K – Fort Mill High School Track – Sign-up link now available for this CSAUP event for The Fort. Learn more from the pre-blast. You won’t want to miss this!
TOMORROW – Catfish is on the Q for Petra Friday subing for Burgundy who will be with the PAX at the BRR.

Prayer Requests:

More men / FNG’s will come out to find out what F3 is all about and bring back those who may have slipped through the cracks along the way. 50 new FNG’s is the goal
PAX who are running the BRR this weekend.
The PAX on the mission trip in Colombia.
Law Enforcement Officers in York County, across SC and the US.
The woman who was robbed at the Family Trust ATM in Rock Hill. Safety for all PAX, their M’s & 2.0’s to keep your head on a swivel.

Thank you again for letting Sgt York and YHC lead you today.

TClap |

High School Memories….Hill Repeats

2015-09-10Leave a comment

QIC: Tinker Toy (YHC) and Mailman
When: 09/09/15
Pax: Apache, River Rat, Shrute, Padre, Sgt. York, The Riddler, Cobra, Gauge, Lockpick, Mailman (Q), Tinker Toy(Q)
Posted In: Uncategorized

Mailman

Disclaimer
Warm up
SSH x 20
IWx 15
MC x 20
MNC X 20

30 Burpees

Hand off to YHC

Mozy across the street to the neighborhood for a little hill repeat with a mix of “Jacobs ladder.”

Here’s how it went down:

Jump squats at bottom of hill (20,18,16,14,12,10,8,6,4,2)
Run to the top of the hill (1/4 mile long)
Merkins at top of hill (2,4,6,8,10,12,14,16,18,20)
Run to bottom of the hill
Repeat for as many cycles as possible.

All the PAX finished between 6-7 cycles for just under 4 miles of hill running and plenty of merkins and jump squats

Mozy back to PHOP.

Name o Rama
Prayer requests

Spoke on how Abraham was tested to give up the one thing that he treasured more than anything else in life, his son, his one and only son. We too hold onto things that are valuable to us.

What is it that we are “clinching onto that we need to release and offer, with open hands, to God in full surrender?

God released His Son, His one and only Son to come to earth to die for us and pay the penalty we couldn’t pay. May we all meditate on this truth as we walk through our days.

Thanks men!

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Fog and FNG’s at The Pantheon

2015-09-09Leave a comment

QIC: Cerrano And Axl
When: 09/09/15
Pax: Royale, Kevlar, Post?, FNG Hauscka, Wheels, Axl, Kenny Rogers, FNG Beltway, Gekko, Howitzer, Bing, Fish sticks.
Posted In: Pantheon

As the fog rolled in 11 PAX and 2 FNG’s were there to see, feel, and smell what we are all about. Happy to be apart of this growing fellowship! Axl gave the disclaimer and mentioned modify several times to the FNG’s as he EH’d both this morning. Maybe he was scared we would hurt them?

Axl on warm up, run around pick up lane w/ series of high knees, butt kickers and karaoke. Circle up and Axl on count.

SSH IC X 25

IW X 25

Merkin X 25

WM X 25

Squats X 25

Axl Protractor 6″, 90, 45, 6, hold back up to 90 and repeat

Hand off to Cerrano with a quick 20 burpees OYO since we are at The Burpee Pantheon with reminder from Axl about hurting FNG’s. Sorry guys!

Short mosey around to back playground. Half Pax heads to basketball court for full length suicides while other half complete 30 swing crunches(surprising crowd pleaser). Suicide Pax come back and complete crunches. Rinse and repeat this time with derkins. Run to next playground for 30 dips then mosey to worlds most groomed soccer field. Circle up for duck, duck, bear(same as goose but bear crawl around while Pax planks).

Sprint work:

Sprint 50 yards and the complete 10,20,30

1st: merkin, LBB, standing lunge

2nd: CDD, Russian twist, squat

3rd: wide arm merkin, knee tucks/ box jumps/ burpees(10)

Ab lab was PAX choice for 6 minutes.

Had some new faces besides the two FNG’s this morning. Good to meet you Bing and Post(think that was you name sorry phone was muffled)! Pleasure to lead and hopefully closer to becoming #HIM. Welcome Beltway and Hauschka glad to have you and great job guys!

Announcements:

Good luck BRR guys including Gekko who posted while prepping for the run.

Camp Care 5k for the non BRR PAX this Saturday @McAlpine. Stang and Decibel.

October 17th Worlds Fastest 5k(hate I’m missing this)

October 24th MarineCore mud run. Get your teams together!

Prayers:

Axls good friend Yvonne battling stage 4 cancer and her husband Tracey(great people by the way)

BRR guys being safe and injury free

Colombia mission group and safe return

Sister in-law with cancer

Prayers for all struggling marriages including Wheels brother and wife. Too much struggle in marriage these days and couples giving up on marriage without working at it everyday. Guys, marriage is always a work in motion but it doesn’t just fall in place it’s a constant work to understand, compromise and please your spouse. I’ve noticed at the end of the day making my marriage happy and healthy makes me the #HIM I try to accomplish daily.

Thanks to Ron(Beltway) and FNG for taking us out in prayer.

Great to be apart of it,

Cerrano

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