“On This Day” Trivia

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  • QIC: Italian Job
  • When: 5/30/16
  • Pax: Bill Nye, Van Wilder, Sgt. York, Atlas, Water Boy, Apache, Schrute, Reborn, Italian Job
  • Posted In: The Fort

8 men joined YHC for a Wednesday morning trivia challenge beatdown. Reborn busted out a STRONG VQ warm up this morning that left just enough time to run through some “On This Day” trivia.

Warm Up

Long Mosey around church.

  • 15 SSH
  • 12 Slow Windmills
  • 20 Italian Night Clubs
  • 20 Toy Soldiers

Mosey to other side of church. Circle up.

  • 25 Merkins
  • 20 Imperial Walkers
  • 20 Freddie Mercuries
  • 20 Rosalitas

Do the following exercises between the parking lot bump outs (50 feet apart). Switch exercises at each bump out.

  • Walking Lunges
  • High Knees
  • Karaokes
  • Butt Kickers
  • Walking Lunges
  • Shuffle

Circle up.

  • 6″ for a 10-count
  • 20 Peter Parkers
  • Protractor 6″, 45, 90 with a look at the stars. Hold 6″ for a 10 count.

Handoff to Italian Job.

The Thang

Mosey to the front of the church. For every correct answer, 20 Squats. For every incorrect answer, 20 Merkins. All followed by a run around the church.

1) Today is Eric Clapton’s 71st birthday. Which of these songs did he sing?

  • In the Air Tonight
  • Rocket Man
  • Layla – Water Boy nailed it. 20 Squats
  • Stairway to Heaven

2) Who painted The Starry Night?

  • Vincent van Gogh – 20 Merkins courtesy of Apache (who I think missed on purpose so we could do more Merkins).
  • Pablo Picasso
  • Claude Monet
  • Rembrandt

3) MC Hammer turns 54 today. Complete this line in the song,”U Can’t Touch This” – I’ve toured around the world…

  • From London to Bombay
  • From London to the bank
  • From London to the Bay – Of course Sgt. York would get this right. 20 Squats.
  • From Paris to Madrid

4) Celine Dion turns 48 today. What was the first movie to feature her singing?

  • Titanic
  • Beauty and the Beast – Schrute shocked us all with the correct answer. 20 Squats.
  • The Little Mermaid
  • Sleepless in Seattle

5) Norah Jones turns 37 today. What instrument made her famous?

  • Guitar
  • No instruments; just vocals
  • Harp
  • Piano – Bill Nye with the correct answer. 20 Squats.

6) On this day in 1981, what US President was shot in the chest outside a Washington DC hotel?

  • Reagan – Atlas didn’t even need the multiple choice selections. 20 Squats.
  • Carter
  • Bush
  • Eisenhower

After the final lap around the church, we had a few extra exercises to pay tribute to our trivia questions.

  • 54 American Hammers in honor of MC Hammer’s 54th birthday.
  • 48 Diamond Merkins in honor of Celine Dion’s 48th birthday (reference to the diamond and sapphire necklace in the Titanic film. I know, its a stretch but we had to do something).
  • 37 Star Jacks in honor of Vincent van Gogh’s 37 years on the big ball (reference to his painting, The Starry Night).
  • 25 Knee Tar Jais in honor of Eric Clapton’s birthday (“Layla, you’ve got me on my knees”).
  • 4-10 counts on Wall Sits in honor of Ronald Reagan being the 40th president (“Mr. Gorbachev, tear down this wall”).

Finally, we had 5 minutes to spare so we did a little Dealer’s Choice. All done for 10 count or in cadence.

  • LBCs (Schrute)
  • Iron Cross (Bill Nye)
  • 6 Inches (Apache)
  • Big Boy Situps (Van Wilder)
  • Freddy Mercuries (Atlas)
  • Parker Peters (Sgt. York)
  • Carolina Dry Docks (Italian Job)
  • Tabletop Dips (Reborn)
  • Mountain Climbers (Waterboy)

NMM

Awesome work this morning. Thanks for indulging me in a bit of “On This Day” trivia. TClaps to Reborn for crushing his VQ warm-up. Site Qs, put him on the schedule, he’s ready. Thanks for crossing the river, Atlas. We enjoyed having you visit. Once again, Sgt. York led the PAX in all exercises. This guy is a BEAST! Waterboy and Van Wilder, both down 20 lbs and falling. You guys are really upping the ante and we’re proud of your progress. Speaking of progress, was that Bill Nye staying at the front of the PAX? I believe it was. Great work! Schrute, you and Apache always make for great conversation. Thanks for the leadership, fellas.

I spoke a little this morning about leading your families and serving our Lord. It is our role as fathers and husbands to be the spiritual leader of our homes. I want to encourage you to continue serving Him at all times, not just when you feel you need a miracle. It is easy to rely on ourselves when the pantry is full and the bank account is up. We can forget who blessed us to begin with when things are good. Our God is always there, whether we call on Him or not. But remember who blessed you first and give Him honor and praise at all times.

Announcements

  • Nun Run in Rock Hill – April 9
  • Lake Wylie launch – April 9
  • 3rd F Convergence “Fatherhood” – April 15
  • Come See Me 5k, Half, Fun Run – April 16
  • USMC Mudrun – April 30
  • F3 Nation, F3 Dads Knights Baseball – May 14
  • National White Water Center-for F3 and family 45 minutes 1st F then 2nd F – May 19
  • BRR sign-up – 30 slots left
  • Ragnar Trail Relay in October – sign-ups with the fees going up mid-month.
  • Fort Region shirt order – Last day to order is 4/3
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Pain at the Pantheon

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  • QIC: Bing
  • When: 4/30/16
  • Pax: Zima, Howitzer, Smokey
  • Posted In: Pantheon

Work travel has been ridiculous as of late, causing me to have to get replacement Q’s way too often (thanks to the Pax for stepping up).  While I have enjoyed meeting Pax from across the F3 Carolinas, it was great to be home much of this week.  When Zima asked me to cover for our wounded brother Cable Guy (get back soon!), I jumped on the opportunity.  I am so honored and humbled to lead such a great group of men.

Weather: Balmy 41 degrees (joking)

Clock struck 5:15 and we were off.

The Thang:

A lap around the carpool drive with some high knees, butt kickers and karaoke to shake off the morning chill.  Ended the warm up lap down in the Pantheon Amphitheater (we need to come up with an appropriate name for this area),

COP:

  • Windmill x10 IC
  • Imperial Walker x10 IC
  • Mountain Climber x20 IC
  • Planking – all different varieties (left arm, right arm, 6-inches)
  • Side-straddle Hops x30 IC

Merkin Ladder, also known as pure torture.  Run up to top sidewalk for 20 merkins, back down for 19 merkins, repeat until to 0.  210 Merkins if you are counting.  We were all disappointed that FishSticks wasn’t in attendance to join us, as he has created this monster of merkins.

Mosey to the playground behind Pantheon.

15x dips coupled with suicides on the basketball court x4

Mosey over to the parking lot on the side of Pantheon.

Lucky 7 (Thanks for the inspiration in your backblast, Longshanks).

  • 7 Squats
  • 7 Mountain Climbers (3 count)
  • 7 Carolina Dry Docks
  • Lap around the nascar track (all lefts)
  • Rinse and repeat 7 times

Perfect timing as the lights came on as we moseyed back over to our launching point.

COT:

Announcements

  • F3 Bicycle club starts Saturday, 7am, Baxter Starbucks
  • Nun Run in Rock Hill – April 9
  • Lake Wylie launch – April 9
  • May 21 Fastest 5K
  • May 21 Cannoli Run

Prayer Requests

  • Safe travel for those traveling for work and/or spring break
  • Focus – work and personal
  • For Smokey during a very trying and challenging time at work, prayers for patience and clear vision for a resolution
  • Patience

It was a true honor and pleasure to lead the pain this morning.  I often think back over the last 7 months and am amazed at how much my life has changed due to F3.  Upon first glance at F3, I dismissed it quickly thinking it wasn’t for me.  Who gets up that early in the morning to exercise? I was a runner and was fairly happy with my running, but I knew something was missing.  I HATED doing core, but knew it would only help.  Now, I hate when I miss a workout and realize that F3 is exactly what I needed, getting stronger, physically, spiritually and as a dad/husband. If you haven’t had a chance to participate in the 2nd and definitely the 3rd F, give it a shot. You won’t regret it.

Thank you for all the support and encouragement and the motivation to prove the rumors of my hatred for merkins as false! I knew what your plan was all along, FishSticks!

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Golden Corral – Pop Lock and Drop It

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  • QIC: WorldWide Leader
  • When: 3/29/16
  • Pax: Gears, Mental, FNG- Bailout, FNG- Fugitive , Zima, Willie, Fishsticks, Weezer, Sir Topham Hat, Cornhole, Boeheim, Bing, Funhouse, Slingger, Corruption, Aquaman
  • Posted In: Golden Corral

17 strong at the Golden Corral this morning, for YHC’s first Q of the year and likely second, maybe third bootcamp of the year… #RunClub.

It was a lively group, Aquaman ran in wearing his weight vest… then he left it at my car, I guess he forgot you are supposed to workout wearing it, not jogging in….?

Other runners included, Funhouse, Sir Topham Ham and likely another…

Quick disclaimer for our 2 FNGs and we mosey.

The Thang:

Mosey around back and over the driveway entrance, line up:

Karaoke down and back

Side shuffle down and back (about half way in, I see Funhouse jogging from the front entrance, coming from the QT gas station, as he strolls up with a grind on his face, he say’s “O just had to check and see what gas prices were”…..

High knees half way jog half

Butt kicks half way jog half

Power skips down and bag (HYC and crowd favorite)

Mosey to back parking lot

COT – SSH, squat, IW, merkin, mountain climber

Line up at end of lot for the Dirty McDuce, 4 rounds of 3 exercises (merkin, freddy-mercury and CDD, 12 reps in cadance) followed by a lap around the parking lot.

Lunge walk to other end of parking lot, bear crawl back (cuz Aquaman hates em).

Burpee-Broad-Jump to other end of parking lot, lunge walk back.

Power skips down and back (by popular demand).

10 flying squares OYO.

Mosey to the wall for a series of wall sites, abs and balls to the wall (cuz Aquaman hates em).

Mosey to COT.

Welcome FNGs, Fugitive (US Marshall in training) and Bailout (Merrill Lynch guy)!

There was a decent amount of mubble chatter during squats, I believe there was compliments on the Q’s form and the o so subtle pop, lock and drop it technique.

Believe Menthol was unable to perform bear crawls and burpee-broad-jumps to due fear of skid marks…

Prayers for Weezer’s 7yr old daughter as she undergoes testing and a spinal tap this week.

Until next time.

WWL

 

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Lucky Charms and Captain Crunch

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  • QIC: Longshanks
  • When: 03/29/2016
  • Pax: Repeat, Java, Cha Ching, Triple 7 (Area 51, Respect), Hodgner (FNG), Longshanks (QIC)
  • Posted In: Block Party

Last minute Q accepted last night so YHC decided to make this one up as I go.  6 PAX arrived including Triple-7 from Area 51 and his FNG.  Disclaimer given and off we went.

THE THANG

Mosey 3/4 lap around WEP with some butt kickers, high knees and Karoake added to the mix.  Circle up close to the playground for warmup:

COP of SSH x 25, Windmills x 15, IW x 15, Merkins x 10, Mountain Climbers x 15, Honeymooner to 10 count.

Mosey over to the playground and explain the Lucky (if Triple 7 posts and you have no written Weinke then you do a Lucky 7). The lucky 7 works like this. 3 exercises done for 7 reps done for 7 rounds.  So 7 pullups, 7 dips, 7 squats and take a lap around the playground.  Rinse and repeat 6 more times, plank when finished.

Mosey over to the parking lot by the Synergetics building. People chair for 30-45 seconds.  Then do 10 burpees OYO.  Rinse and repeat.

Mosey up the path to the retaining wall.  10 derkins IC then 10 step-ups each leg OYO.  RInse and Repeat.  Mosey back to WEP and to the base of the stairway to heaven.

Once everyone was back at the base to the stairway, explained the Captain Crunch exercise that YHC lead this past Saturday.  1 full situp, then 4 LBS’s at the first light pole, then 2:8 and second, 3:12 and third, 4:16 at 4th, 5:20 at 5th.  At 6th lightpole do 20 SSH.  Then come back down the stairway in reverse order: 5:20, 4:16, 3:12, 2:8, 1:4.

2 minutes left so time for flutter kicks x 15, Hello Dolly x 15, and Dying Cockroach x 10.

COT and BOM

Announcements – BRR Signups, Mud Run, read your weekly newsletter

Prayers – unspoken, this crazy world we live in right now

Moleskin

  1.  Thanks to Repeat for the opportunity to lead this morning.
  2. Was awesome to have our brother Triple 7 from Area 51 out and to even bring an FNG
  3. Welcome to FNG Hodgner.  Dude was the first one in the parking lot this AM.
  4. This was day 1 of 5 straight days of Q’ing.  If you want to see me/avoid me I have the Q at Run n Gun on Wednesday, Ranch on Thursday, Hive on Friday, and Reservation (IL) on Saturday.  Hope to see you out at one of these AO’s.  If not, at least get out the Fartsack and post somewhere.
  5. Honored as always to be a Part of the group for the betterment of all that come.

Longshanks out!!

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Filling in the Ditch

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  • QIC: Rooney
  • When: 03/26/16
  • Pax: Old Bay, Hammer, Carbomb, Mainframe, M.A.S.H., Anchorman, Boeheim, Hasselhoff, Cash, Rooney, Magnum
  • Posted In: Millllkshake

In January 2015 I read the following Backblast by a PAX member named Diopter and posted on his behalf by Gnarley Goat. I have never met either of these men:

http://f3nation.com/2015/01/09/ditches-and-the-white-picket-fence/

I reread the backblast over and over. I shared it with my wife. Then I read it some more. I now keep a copy of it in a drawer at work. It sits alone with one other backblast titled “Pushing the Rock,” which was written in response to the Columbia support effort showed by the PAX last fall. I read them on days that are really hard depending on what support I need.

This Q was built on the backblast listed above and dedicated to all PAX in the 3rd 500 who dug themselves a hole in search of white picket fences…

I made sure we completed the workout as a group, didn’t leave the six behind and shared the message of the backblast above. This is what has got me through the last year!

The Thang:

-Mosey around parking lot

-COP
-Windmill (10)
-L. Slow Squat (10)
-Side Stretch to the L (8)
-Side Stretch to the R (8)
-MaRockin’ Nightclub (10)
-Windmill (10)
-Merkins (10)
-Drop Hips – Stretch

Mosey – Line up shoulder to shoulder

-Side shuffle from building to breezeway (and back)
-Toy Soldier to BB Hoops & Jog it out (and back)
-Karaoke from building to breezeway (and back)

Dirty McDeuce (4 rounds of 3 exercises – 12 reps each)
Merkin Wide-Arm Merkin Staggered Merkin (R) Staggered Merkin (L)
LBC Freddie Mercury Russian Twist Low slow Flutter
Squat Monkey Humper Lunge Calf Raises

Deck of Cards
Hearts – Dips
Diamonds – Carolina Dry Docks
Clubs – Squats
Spades – Over Shoulder Claps
Jokers – 10 LBC

20 Merockin Nighclubs

COT

2015 sucked… I mean really sucked. I won’t go into the details because it isn’t the purpose of this backlist. Let’s just say I had dug a ditch, a deep ditch, and found myself alone. I mean really alone.

My 30’s were a mixed bag of positive and ehhhh. I moved to SC at age 29 after living in Seattle my entire life. I am a cancer survivor, which occurred in my late 20’s, just after my first son was born. I am mostly estranged from my parents and only sister (my twin). During my 30s we had two beautiful boys and a home we loved. In addition, my career advanced positively. I wouldn’t change a thing, but by age 38 … (with the exception of F3) I was alone… New city, new culture, new role (husband and father), no blood family support, … alone. However, I wouldn’t change a thing. I love it here … I just needed to find myself again. Or as Curly says in City Slickers … I needed to find my “One thing!”

In trying to find myself I sunk deep into my career. I had dug in deep with all my focus and energy to chase my professional dreams. When I met my goals I was left standing in that 3rd 500 … Without focus, without a plan, without a new goal, having lost myself in the process of getting there. The ditch is safe, but as Diopter stated … “it is cold and lonely.”

I have often looked out of our front door to our yard. There I envision my personal and professional dreams. A metaphoric white picket fence sourounded my yard as I dreamt of what my mariage would look like and what my boys would become. However, those dreams caused me to lose sight of who I was as a man, a husband, and as a father. And in the process, the ditch got deeper and deeper.

Yet it is at this time in life (mid 30s – mid 50s) we are called to be a #HIM. Kind of Ironic that the time we are called to be a #HIM is when we (as men) are often the most lost. It is in the 3rd 500 when we are called to be mentors, heads of household, business leaders, political leaders, and the ones sought for advice.

This is why F3 is important to me. Every day that I couldn’t get out of bed I had members of the PAX dragging me out of the fartsack for a run/bootcamp. Repeatedly different PAX would talk about being a #HIM, about being a good father, about being a good husband. The PAX reiterated that there are standards by which men should live to be a #HIM.

And so …. I have slowly began filling in my ditch. Iron does sharpen iron and inspiration comes in many forms. It can come from Package at Mushroom Pool, from Pusher in the car talking by my mailbox, from a summer run in the #Gloom with Santini, it comes from Menthol and WWL challenging me to be physically better than I have ever been, or a conversation with Jekyl, sitting on our luggage, after P200 2015 outside of the hotel.

Inpiration came to me when I stared at my sleeping boys’ faces at 11 P.M. and then fell to my knees in prayer with tears in my eyes. And it came from a moment in a condo, in Murels Inlet, when I remembered why I started this crazy adventure with my wife called marriage.

Finally, inspiration can come from a backblast written by men like you, that you have never met, but whose words literally change your life.

So … What is your dream? … What is your white picket fence? … Where are you in the past 5 to 10 years? … Do you like where you are today? … Are you in a ditch? If you are in a ditch then how deep is it?

I am still filling in my ditch everyday. With the support of the PAX I continue to push myself out of my comfort zone. Recently, I signed up for an Ultra team for BRR and I’m flying out to Kirkland next weekend to support F3 in the community where I grew up. More importantly, I want to give back to F3 which has given me my life back.

So PAX … Keep posting in the Gloom, keep writing those Backblasts, keep be a #HIM. You never know when your words/actions will change the lives of another! I will probably always be working on my ditch, but I have a nation of F3 brothers to help!

Aye!

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The Fort Road Cycling Option Pre-Blast

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With the weather beginning to turn warm, it is time to kick off a Road Cycling AO for The Fort.

 

Who: Any PAX or Sad Clown with a Road Bike

Where: Baxter Starbucks Parking Lot

When: 0700-0800 Saturday Mornings

 

This will be a no drop ride for 15-20 miles, but please make sure you have proper gear (helmet, lights, etc) if you post.  Sir Topham Hat will be giving a mini-clinic on proper riding etiquette and safety before we launch.  Contact myself or him for any further questions.

Route: http://www.mapmyride.com/routes/view/1027006201

A final thought for you all: This is yet another option to diversify the 1st F and EH those men who wouldn’t normally post to a bootcamp workout.  Get the word out and let’s get this thing going!

 

 

 

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Cindy Cinderblock visits the Patriot

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  • QIC: Twister and Flat Tire
  • When: 03/26/16
  • Pax: Italian Job, Flat Tire, Twister, Cheeto, Hemingway, Davinci, Limp Biskit, Burgundy, Blade
  • Posted In: Uncategorized

The Thang:

Flat Tire led off with a warm up of Merkins, CDD, IW, WM, SSH and a mosey to the far side of the school with a reverse ladder of bomb jacks and burpees. Followed up by a quick trip to the lunch yard for a round of derkins and dips. Flat Tire talked to us about Good Friday and the awful treatment of Christ. YHC is not doing Flat Tire’s 1/2 hour and he apologizes.

Twister took over with his friend Cindy and her friends. A tour ’round the school stopping for:

20 chest presses with 25 SSH 2X
20 squats with 2X
Box Jumps
20 curls with 25 SSH 2X
20 pulls with 25 SSH and 5 Merkins
20 chest presses with 25 SSH 2X

Finishing with:

20 LBC
20 LSF
20 Rosalita

Limp Biskit took the opportunity to HC a passerby to join our workout. Welcome Blade!!!

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You may know Jack Webb but do you know Jack Squat

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  • QIC: Longshanks
  • When: 03/26/2016
  • Pax: Tesh, WWL, Hipper, Santini, Crab Cakes, Double D, Slinger, Peabody, Screenprint (FNG), Longshanks (QIC)
  • Posted In: The Fort

It was put out on the twittermachine the day before that any PAX posting to The Fort this week would get a shot of Jack.  10 PAX stepped up to the plate and took the daily red pill with a chaser of Jack!!  Noticed 1 FNG so welcomed him and gave a almost full disclaimer.

THE THANG

Santini wanted a little foreplay first before what he knew would be a beatdown.  So we did a warmup of :

20 x SSH, 15 x IW, 15 x Windmills, 15 x Seal Jacks, 15 x Plank Jacks, 15 x Mountain Climbers

Still not warm up enough so mosey up the path to the second drill bit with high knees, butt kicks, karoake.  Stop at second drillbit up the hill and run back down to the parking lot with karoake, butt kicks and high knees.

Stop at the base of the Stairway and explain the meat of the workout and some of Jack Webb and his friends.

First time up the stairway – Jack Webbs 1:4 at first light pole, 2:8 and second light pole, 3:12 at third lightpole, 4:16 and 4th lightpole, 5:20 and 5th lightpole, then do 10 seal jacks and come back down the hill in reverse order doing Jack Webbs, 5:20, 4:16, 3:12, 2:8, 1:4.  Plank at the bottom when finished.

While in Plank position, mentioned Jack Webbs cousin Jack Squat.  One Squat and then 4 Lunges.  Same course up and down the stairway.  Plank when finished.

Next up was Captain Jack Sparrow. 1 Burpee and then 4 Bombjacks.  All the way up and down the stairway again. 5 burpees and 20 bombjacks was definitely a crowd pleaser.  And we got to do it twice.

Next up was Captain Crunch. 1 full Situp then 4 LBC’s.  Up the stairway again and back down.  Plank when finished.

Once the 6 was in we moseyed to the playground for Jack Lalanne (this dude was 90+ and still rockin out pull-ups, pushups, etc. daily).  Here we did 1 pullup and then 4 Moroccan Night Clubs.  All the way up to 5.  Then run a lap around the playground and go down from 5. Another crowd favorite.

After finishing up there we moseyed down 160 to the parking lot in from of Synergentics for some people’s chair and ab work.  People’s chair then Flutter Kicks x 15 and Rosalita x 15.  Back in the chair.  Then heals to heaven x 15 and hello dolly x 15.  Then back in the chair.  Moseyed back tothe COT area with 2 minutes left so 1 minute of plank jacks and 1 minute of seal jacks.

Namearama, COT, BOM

Announcements – BRR, Mud Run, CAH, read the newsletter

Prayers/praise – Prayers for safe travels this week for Easter and Spring Break.  Praise for a safe Palmetto 200.

Moleskin

  1.  Always amazed by almost perfect mumblechatter of Santini.  Nobody complains more during a workout than he does but then again nobody thanks you as much afterwards.  I’m glad we could have an old school bootcamp butt kicking instead of ruinning all over the place.
  2. Double D wearing the Notre Dame shirt.  Don’t make the Q angry!!!
  3. Welcome to FNG Screenprint!!  Dude rocked his crossfit shirt during the workout and I’m pretty sure WWL EH’ed him onto a BRR team.
  4. With the exception of the FNG it felt like a Veteran crew from the WEP old days with Santini, WWL, Double D, Crab Cakes.  Glad I could deliver that old school bootcamp feeling
  5. At coffeteria Santini asked me how my 2016 word sacrfice was going.  Shared some stories about where I have made some sacrifices but also got me thinking when I left about where is I can sacrifice or what others have sacrificed for me.  This lead me of course to the Ulitmate sacrifice made for all of us.  Jesus Christ.  This weekend we celebrate his death and resurrection so that ALL of our sins can be forgiven and that we may have that relationship with the Father.  So as I look at sacrifice going forward, I’m going to look for areas where I can sacrifice some time to better my relationship with the Father.

Longshanks out!

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Sharing Learning From My Travels

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  • QIC: Bing
  • When: 03/25/16
  • Pax: ChickenHawk, Gears, Vinny, Mainframe, Zima, Senator Tressell (respect), CobraKai, ShortSale (respect), Legoland, Fishsticks, Sharkbait, Smokey, Cornhole, Gecko (calling himself Gears), Puddles
  • Posted In: The Swamp

Having the opportunity to travel across the Carolinas for work, I enjoy posting at various AO’s across the F3 Nation (plus, who ever sleeps well in a hotel anyway?).  This month alone I have gotten stamps in my F3 passport in Charleston, Myrtle Beach, Raleigh, Winston Salem and Greensboro.  That being said, I have met a lot of great pax and tried many different exercises.  While there is not a pile of bricks to choose from at The Swamp, I wanted to share some of the great exercises we have done elsewhere.

Weather: does it matter?  We workout in anything (it was beautiful out).

With the clock showing 5:15, the Ruckers went on their way and we on ours.

The Thang:

Mosey over to the Home Depot parking lot with some high knees, butt kickers and some dynamic stretching along the way (still trying to remember this Sasquatch).

COP:

  • Windmill (Abe Vigoda Style) x 10 IC (too slow to do more than 10)
  • Imperial Walker x 20 IC
  • Mountain Climber x 20 IC
  • Peter Parker x 20 IC
  • Side-straddle Hops x 30 IC

While studying the list of exercises I had written down, and to come up with an acronym to remember so I didn’t have to peek at my Weinke, I realized the acronym created was WIMPS.  So not the case with this great Pax but it did make it easy to remember the sequence.

Mosey over to the wall behind Home Depot:

Peoples Chair and Bear Crawl the length of the Pax x 2 (arms high, arms straight out)

Mosey over to the lot behind the Just Fresh:

ATMs x 2 (A favorite of mine from the Winston Salem AO):

  • 15 Alternate shoulder touches with a 4-count (Pax struggled not calling out the count at 3 instead of 4)
  • 10 Tempo Merkins
  • 10 Fast Merkins
  • All while not leaving the plank/merkin position

Mosey over to the main street/strip of Rivergate to drop some B.O.M.B.S.

  • Partner up – While one partner runs down the strip and around the two big circles (or one as it was for the most part)
  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boy Sit-ups
  • 250 Squats

Time got away from us so much of the Pax completed B.O.M.B and had to pass on the S, but there were ZERO complaints about this what-so-ever.  In fact I heard some rejoicing.

COT:

Announcements

  • Childrens Attention Home 3/26 at 4p
  • Chickin N Wizim II immediately following the workout today (12 folks attended with a great conversation from John 15 verses 1-3)
  • Nun Run in Rock Hill – April 9
  • Lake Wylie launch – April 9
  • April 15 – 3rd F Convergence – Fatherhood
  • Charlotte Knights Game on May 15 (confirm date)
  • BRR sign-up – 30 slots left
  • Ragnar Trail Relay in October – sign-ups with the fees going up mid-month.

Prayer Requests

  • Praise Jesus for giving his life for our signs on this day
  • Prayers for families traveling on this holiday
  • Prayers for healing, especially out boy Royale and his injured ankle (thanks for coming and closing us out).

I am honored and humbled to have had the opportunity to lead a great group of men on this day in which we commemorate the crucifixion of Jesus Christ.

Have a happy and blessed Easter.

 

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Get Swole

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  • QIC: General
  • When: 03/24/16
  • Pax: Bounty Hunter, Copay, Ringer, Beast
  • Posted In: Uncategorized

Little mumble chatter regarding p200 and how Ringer stated it was much easier being on a 6 man team vs. 9 man team! At that point we all secretly (& verbally) wanted to hurt him.

Side note: General Q’d and didn’t have access to the site so I’m taking the liberty to fill in some gaps via what he said happened vs. what actually happened.

Warm up
Nice easy mosey to loosen up the legs and get the blood flowing (BH: side note, that half mile “nice easy mosey” was more like a 630-7 minute pace half mile sprint)

The Thang
Merkin set (10 rep, 8 rep, 6 rep x each placement below) (BH: AKA a sick version of mucho-chesto)

  • Regular
  • Wide-arm
  • Diamond
  • Stagger right
  • Stagger left

Pull-up (10 rep, 8 rep, 6 rep).
Dip-set (10 rep, 8 rep, 6 rep)

Negative (partner):

  • Pull-ups(10 rep, 5 reps)
  • Merkins (10 rep, 5 reps)
  • Dips (10 rep, 5 reps)

Mosey over to dragons back. Weighted squats (5 reps + hill sprints up the dragon) x3. (BH: Weighted meaning “partner” squats. As always Copay was the partner of choice for these, unfortunately for him, he was my partner!)

Finished with a slow mosey and back to COT with a 1 minute forearm plank to tighten up the core.

Moleskin
BH: Needless to say after the this workout, I’m having trouble typing this up. Luckily for me I’m able to rest arms on my desk so all good on that front! As always, lots of things around the regions. Great Q General!

General / Bounty Hunter over and out!

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