Warming up with Jack Webb always keeps the workout to “Just the Facts”

2015-09-09Leave a comment

QIC: LugNut
When: 09/09/15
Pax: Rebel, Backdraft, SkateorDie, Snare, McGiver, Elmer, Knifeset, Huckleberry, Legoland, So-crates , LugNut (Q)
Posted In: Ring of Fire

11 #HIM answered the call this extremely humid morning. YHC did not know what to expect as several of the PAX are in Colombia (including the Site Q, Chicken Hawk) on a mission trip. And 36 Pax are tapering for BRR. However, the PAX this morning came ready to work and they put forth outstanding effort.

This is how it went:

Disclaimer

Mosey to Sugar Creek ES side parking lot for start of Warm ups:

50 SSH IC

25 IW iC

7 twelve count slow squats

Bear Crawl from island to island and lunge walk back (rinse and repeat)

Mosey to wall

Moroccan Nightclubs 25 IC

Jack Webb (1 merkin, 4 air presses) up to 10 merkins/40 air presses. (Brief explanation as new to some)

Moroccan Nightclubs 25 iC

Ball to the Wall

With the warm up over we were ready to get started. The warm-up itself was a real crowd pleaser.

Next up Crazy 8 (brief explanation as some had never done). At top of hill 8 reps of merkins and 8 LBC and bottom of hill 8 dips and 8 bombjacks. Run backward up hill and forward downhill. Do 8 rounds.

Next line up at the end of the rounds and run AYG to the dumpster by the stadium.

Then partner up and grab a rock. Partner 1 runs to the visitors entrance while Partner 2 does curls. Flip-flop.

3 minutes of Mary with Pax leading the exercises (Flutters, Gravediggers and Freddie Mercury)

Moleskin:

Great group of guys to morning. Several I had never met before. This is my fault as I have not been to the COOP as often normal as so many choices on Wed and so many new Pax. Thank you Chick Hawk for the invite.

The Pax pushed each other this morning.

Announcements: Check the Newsletter

Prayers: many for aging parents and grandparents along with So-crates son with a broken arms. Colombia trip. Also LEGOLAND’s sister.

Honor to serve!

Nut “cracked”

TClap |

The Coliseum

2015-09-08Leave a comment

QIC: Hasselhoff
When: 09/08/15
Pax: Dag Pound, Pick 6, Mr. Clean, Axel, Crab Cakes, Green Wave
Posted In: The Colosseum

7 in the Gloom for an on the fly beat down.

Moseyed to the basketball courts for a Dealer’s Choice COP

30 X SSH
30 X LBC
30 X Windmills
30 X Imperial Walkers
20 X Low Slow Squats
20 X Mountain Climbers – Hold plank afterwards
15 X Peter Parkers then 15 X Parker Peters

Next off to the playground for a flip flop exercise of:

Swing Squats while the other group ran a lap of the track
Dips while the other group ran a lap of the track
Rinse and Repeat

Off to the Football Field for some BBR prep, i.e. hill runs:

30 Calf Raises YoYo
Off to the wall at the top of the hill. People’s Chair while the men on the end ran to the bottom of the hill and did 7 Merkins. They ran back to the top of the hill where the next two went down and did 7 Merkins while the group continued to do the People’s Chair. This continued until everyone in the group ran down the hill and did the 7 Merkins. We repeated the exercise with 6 Merkins, and continued on down to 1.

Back to COT –> Mental Note, the gate on that side is locked!!

TClap |

Tapering applies to the legs

2015-09-08Leave a comment

QIC: Decibel
When: 09/08/2015
Pax: Gopher, Corruption, MainFrame, McGruff, Barry Manillo, Change Order, Copperfield, Sasquatch, Senator, Anchor Man, Trucker
Posted In: The Ballroom

12 Men showed for a fun filled and adventurous taper. As men are tapering for the ever important event I decided to work on some upper body. Of course the Camp Care 5k is the event and there is something happening in the Blue Ridge too.

We did opt for a short warm up lap. YHC decided to take the newly poured road and then cut across the field to the Postal Route just for a new adventure. As we got to the field and I sunk in about a foot I realized we should turn back. On the way back I hit a nice hole and went down with my phone in hand. Now the screen is shattered.

Onto the Thang:

Mosey to the Postal Route.

Circle Up: IW x25, Corkscrew Merkin x10, one legged Mountain Climber x10 each leg, Wind mill x20 and Cotton Pickers x20.

Mosey back to the Anytime Fitness for some Sally.

All were relieved that the phone was still able to play the song. It was enjoyed by all!

Mosey down the hill and split into groups of three for continuous sprints.

Area 1 does burpees and area 2 does CDD while someone in the group is sprinting in between. Repeat until all three men has done to complete sets

Rotate to Squats at Area 2 and burpees at 1. Repeat until each man does 2 sets.

Mosey to curb and do walking plank indian run down and reverse walking plank indian run back. Do a third set with walking plank half way then switching to reverse walking plank the second half.

Mosey to parking lot for Mary:

LBC x20, Protractor, X-O’s x10

COT-

Great work by all the men today!

Prayers for all doing runs this weekend and for the men on the Colombia Mission Trip

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Labor Day tour of Old Town

2015-09-07Leave a comment

QIC: Bogey
When: 09/07/15
Pax: Apache, Riddler, Charmin (FNG), Smoke Wagon (FNG), Italian Job, Bandit, Walker, Shrewt, Popeye, Swamp Fox, SGT. York
Posted In: Uncategorized

We joined together this morning on Labor Day to take a tour of Old Town and show the 2 FNGs what F3 is all about in down town Rock Thrill. We couldn’t quite get the workout started before hearing the familiar Old Town sound of the train that triggered the first exercise of the morning of 10 burpies.

I love this place and hate that I always get “FIA’ed” so the secret is, PUT ME ON THE Q LIST!

We covered what F3 stands for Fitness, Fellowship and Faith.

We went over the 5 characteristics that make up F3 workouts: 1. Free of Charge 2. Open to all men 3. Held outdoors rain or shine heat or cold 4. Led by men who attend the workouts in a rotating fashion 5. End with a circle of trust

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The Thang:

Warm up – Train Whistle burpies – Merkins – Windmills – Flying Squirrels

Mosey to Fountain Park – step-ups – derkins – dips – alligator crawls – flying squirrels

Mosey to the “Hot Box” parking deck – 10 Squats – 10 Merkins – 10 Flying Squirrels at each level for a total of 5 sets – Mosey back to the bottom

Mosey over to CN2 to see if Burgundy was home and do Jack Webs on his front lawn. We went 10 rounds on the jack webs for 40 overhead claps.

Mosey back to COT

Announcements:

1. Welcome 2 FNGs Charmin and Smoke Wagon!

2. Lots of Prayer request this morning so we lifted all of these up to #HIM.

3. Check the newsletter for all of the upcoming events.

4. Sunday 9/13/15 at Sullivan Middle School on Cherry Rd Elevation Church will be celebrating their 4th anniversary for that location and would like to invite everyone to come. There will be Food Trucks, games for everyone and even a mechanical bull?? All is free of charge!!

Whoo Rahh! Semper Fidelis! Bogey Out!

TClap |

Officially Named: “The Yard” (and still exploring)

2015-09-06Leave a comment

QIC: Old Bay
When: 09/05/15
Pax: Skinner, Bernanke, Assassin, CSPAN
Posted In: Millllkshake

A Fantastic Five pax gathered in the FMMS parking lot with the goal of exercising their bodies and creative skills by the time the workout was over. Skinner wisely capitulated to CSPAN’s cyber bullying and posted, despite a very late night cheering on FMHS football to a victory just hours before. Bernanke flew in from Area51 thanks to a little EH’ing from his brother in law (YHC), and Assassin completed the motley crew.

The Thang:

Dynamic warmup

SSH x15
IW (high) x15 => High Knee
Seal Jacks x15
Windmills x10 => Butt Kickers
Merkins x10
Dry Docks x10=> Shuffle L/R
Low Slow Squat x20

Mosey to the playground around back:

20 swinging crunches
10 pull ups (supine as moderation if necessary)
Rinse and repeat, with pull-ups being AMRAP the second time

Mosey to mini-soccer field in playground area for 4 corners

Corner 1: 10 diamond merkins
Corner 2: 10 regular merkins
Corner 3: 10 wide-arm merkins
Corner 4: 10 carolina dry docks
Rinse and repeat, but the second time, movements between corners had to be facing the school (shuffle, left, backward run, shuffle right, forward run).

Mosey back to main part of the Yard for suicide bear lunges:

Bear crawl to first cone
Lunge walk back
Rinse and repeat to 2nd and 3rd lines.

Mosey to some bolted down benches for 20 dips (called as an Omaha by YHC). Continue mosey down to entrance of school driveway near Springfield Parkway. Partner up (size no matter), and each team to grab a quarry rock. Partner #1 to run up driveway and back while partner #2 did rock exercise. Flapjack. Following exercises done by each partner:

Squats
Curls
Overhead press
Triceps
Bonus: 20 Russian Twists while other partner planks. We learned from the wise ~~old~~ CSPAN that planking on elbows with palms up was the most effective method, while also being easiest on shoulders. Excellent advice!

The mosey back to the main part of the Yard involved alternating backwards walks and regular jogging (each timed by 10-counts by various packs).

At the loading dock area, we found a platform of increasing height that box jumps or knee-ups could be done. The pax lined up at the short side and did box jumps or knee-ups while the person at the shortest side of the line lunged to the other side (like an indian run). Once the group did two full rotations, we quit and headed back toward COT.

But before COT, we did some ascending dealers-choice ab work, which ended up being as follows:

YHC called Weezy Jeffersons – so we did 5
CSPAN called for Hello Dollies – so we did 5 Weezy Jeffersons, then 10 Hello Dollies
Skinner called for LBCs – so we did 5 Weezy Jeffersons, 10 Hello Dollies, 15 LBCs
Bernanke called for Freddy Mercuries- so we did 5 Weezy Jeffersons, 10 Hello Dollies, 15 LBCs, and 20 Freddies
Since we were at time, Assassin asked we just to 5 Weezy Jeffersons, which is all we did for the last round.

COT

Naked Man Moleskin

Absent from posting today were Solid State and Rebel (both out of town), who are veterans of the AO’s 2 weeks of unofficial workouts. It seemed unfair that the workout name would be picked without them. However, YHC solicited name ideas from them the evening before to make sure they were included in the list of nominations.

Official launch is scheduled for 10/26, and the immensely-gifted Catfish will be working on an awesome-sounding shovel flag between now and then. Hope to see you there!

TClap |

“What’s this thing called again? ….G…something?”

2015-09-06Leave a comment

QIC: Crab Cakes and Winchester
When: 09/05/15
Pax: Twister, Padre, Walker, Bandit, Corruption, Burgundy, Apache, Limp Bizkit, Peach, Dell Young (FNG - Orangeman), Quentin Young (FNG - Dirty Bird), Mayhem.
Posted In: Uncategorized

You got to love the power of F3 when two men plan to meet up for a “light jog around the park” but they just so happen to meet up at the same parking lot as #ThePatriot. First Peach gives one man the basics around F3. He has a couple of basic questions – like what’s the name of this crazy group of men? YHC gives a little more information on what the workout will contain and hits him with the ol’ “If I can do it – you can” speech. More pax show up. You can see the wheels turning in his mind. He offers up “Well, I’ve been telling my brother – we need to do more.” His brother shows up. They have a discussion outside the pax circle. 5 mins to launch. He seems sold. His brother seems more reluctant. 2 mins to launch. They are now both inside the pax circle. They are listening to the disclaimer. They’re committed now. BOOM! There you have it! The double random pre-launch 0650 EH executed perfectly. We introduce our two newest members of the pax and 14 total are off! F3 is just fantastic – believe.

YHC has the first 30 minutes and Winchester has the last 30 minutes.

The Thang:

LBJ to Field #1 in Cherry Park

Warmup COP

IW x 15; WM x 10; LSSquats x 15; MC x 15

Dynamic Warmup

High Knees; Butt Kickers; Skips; Long Strides; 50% Sprint; 100% Sprint – Ready.

40-yard Bear Crawls x Rinse and Repeat (Crowd Pleaser out of the gate!)

Line-up, Spread-out, and Plank for the Over/Unders x Rinse and Repeat

Partner Up – Size Does Matter – Partner Push Sprints x Flapjack x Rinse and Repeat

Rugby Sprints x 5 with merkins, mountain climbers, LBCs, merkins, mountain climbers.

There were too many 10-counts to count but that was the first 30 minutes. Hand off to Winchester.

10-burpees (boom)

Then the Zig-Zag of Death.

20 merkins in one corner; sprint across to mid field; 10 burpees; sprint to opposite corner; 20 merkins; sprint across to other corner; 10 burpees; sprint across to midfield; 20 merkins; sprint across to opposite corner; 10 burpees; sprint across to other corner; 20 merkins. (assume fetal position – that was just YHC)

“Active Rest” to other end of the field. Football drills – get ’em chopping boys (We got Gaffney in TWO WEEKS!”) Feet moving – slide right – slide left – forward – back – down position – sprint in place – rinse repeat – rinse repeat.

“Active Rest” to other corner for some Up-Downs and some Up-Downs and some Up-Downs.

“Active Rest” to other end of the field for more merkins and burpees.

“Active Rest” to other corner for some Up-Downs and some Up-Downs and some Up-Downs.

LBJ around the park back to the Parking Lot for 6MOM.

COT

Huge T-Claps to Winchester for *destroying* the pax on the second half of that workout. They are fit and ruthless down here in #RockHill. T-Claps to FNGs Orangeman and Dirty Bird for coming into F3 absolutely COLD and giving everything they had. From their words afterward – it sounds like they believe that F3 is the place for them and they will be back. #ThePatriot just got stronger with those two men.

Remember the 3rd Year Anniversary Invergence on Friday September 18th at the Greenway – check the newsletter and twitter.

Prayers to the Pax headed out to the Columbia (the country) Mission. Godspeed gentlemen!

Thanks to the #RockHill Pax for welcoming YHC down for half a Q. It is always great to get out and see so many strong leaders in our community. Can’t wait to post again!

TClap |

Copacabana, Jack Webb and the Green & Gold

2015-09-06Leave a comment

QIC: Barry Manilow
When: 09/04/2015
Pax: Change Order, Assassin, Stang, Twister (respect), Elmer (respect), High Life, Destiny, Rocky Top, Car Bomb, Tap Out, Solid State, Flashdance, Decibel, Patton, Socrates, Rebel, Lugnut (respect), Mr Clean, Pick 6, Paula Dean, Barry Manilow (Q)
Posted In: Slow Burn

21 of the best took the floor at the Labor Day weekend Slow Burn to brush up on their dance moves and see if Manilow writes the Weinke (laminated and in hand) as well as he writes the songs.

The Thang:
Mosey to the left side of Lowes
15 SSH, 15 imperial walkers, 15 Morrocan night clubs, 15 windmills
Mosey to the back
15 dips, 15 incline merkins, 15 calf raises, plank-a-bit when done (not quite a full -o-rama)
Mosey to the other side
20 squats, 20 monkey humpers, 20 Carolina dry docks

Mosey back to the little parking lot for 4 corners, in each corner a board, one side green, one side gold. Four groups ….
Gold side first: 20 x LBCs, 15 x merkins, 20 rosalitas, 20 x lunges (10 each way)
Next time around, Green side: 20 x LBCs, 15 x merkins, 15 scorpion dry docks, 15 dying cockroaches
In between corners, practice your dance moves: left shuffle, right shuffle, karaoke left, karaoke right

Next, 1/2 the group run to the end of the building while the other does LBCs, switch
do it again, 1/2 run while the others do squats, switch
do it again, 1/2 run while the other 1/2 split LBCs and squats, switch

Mosey to the soft grass for the Long Version of Copacabana … and Jack Webb to 10

Mosey back, COT

Announcements; read the newsletter, much 2nd and 3rd F on the docket for Sept and Oct

Thoughts and prayers with the 11 men in Columbia S.A.

I am honored that Solid State gave me the floor at the legendary Slow Burn, the very place Dark Helmet and Beast introduced me to the Gloom 4 months ago.

TClap |

Difficult, but the Right Choice

2015-09-05Leave a comment

QIC: Crash (VQ) and Smuggler
When: 09/05/15
Pax: Aquaman, Senator Tressel, Cornhole, Trucker, Gears, Royale, Mud Hen, Fish Sticks, Tater, Sheldon, and FNG - "Bing" (two more PAX that I didn't get. Please sound off in comments.)
Posted In: Alcatraz

15 men chose to do the right thing and met in the Gloom of Alcatraz for a Saturday Morning Sweatfest. Crash brought his VQ list of horribles, which proved worthy of today’s PAX. The quality of preparation was clearly displayed in his armband weinke. T-claps to Crash for the decision to make his VQ set list from his own personal “hates”, and the ability to lead them all with fortitude.
Mosey around the park with a loop down the hill. (The addition of the hill brought out some quality mumblechatter from the PAX. “Oh, so it’s going to be like this?”)
Circle up on the ball field for:
40 SSH
5 12-count merkins
30 windmills
20 Carolina Dry Docks
15 Mountain Climbers
12 Parker Peters
12 Peter Parkers

Eyes on Home, baseline runs with karaoke and side shuffle across the fence line.

Burpicides across the field, rinse and repeat Suicides with Bombjacks, rinse and repeat (Another definite crowd pleaser.)

Jack Webb, with extra credit. (Going for 11, with quotes from Dredd on your first Q… AND nailing it… Priceless!)

(Disappointingly ran out of time for reverse uphill bear crawls and balls to the wall!)

Hand off to Smuggler:

“It’s more satisfying and fulfilling to do a difficult thing that’s right than an easy thing that’s wrong.”
– Tony Dungy – One Year, Uncommon Life, Daily Challenge

Banjo Bear Crawl – borrowed from Banjo (Columbia) via F3 – Hartsville
• Circle up within arms-reach facing out
• Drop to Plank position and hold
• Starter does 3 merkins and bear crawls out and around the group, then back in.
• When someone passes in front of you, you must be doing merkins. (Realistically the group at 15, was too big for this but we managed.)

Partner up (size doesn’t matter)
• 20 leg throws P1.
• 20 Russian Twists both
• 20 Leg Throws P2.
• 20 LBC’s both
• Extra LBC’s for those that finished earlier than the 3-person group

Cross Field Sprints
• ½ 100%, ½ 75% x 2
• 1 Easy
• ½ 100 % ½ Easy x 2

To the Wall behind the Dugout
• 10 Step ups Right Leg
• 10 LBC’s
• Rinse & Repeat for the left leg

Mosey down the hill and up the other side to the Old City Hall lot.
• Round Robin Ab Lab – Protractor x 2, X’s and O’s, Hello Dolly, and maybe one more I can’t remember.
Mosey back to COT (just a little more hill work along the way).

Announcements: – see the weekly e-mail.

Prayers – Those struggling with illness, preparing for surgery, and families impacted by these and many other issues.

It is always an honor to lead our Brothers of F3. We thank you for being an example to others and encouraging us to improve ourselves. Iron Sharpens Iron.

Respectfully,

Smuggler and Crash.

TClap |

A little game of UNO-slow burn style…slower than normal at least

2015-09-05Leave a comment

QIC: Tinker Toy
When: 09/04/15
Pax: Catfish, OSHA, River Rat, Bogey, The Riddler, Tinker Toy (Q)
Posted In: Uncategorized

Warm up

SSH X 20
IW X 20
WM X 15
CDD X 15
MC X 15

Mozy to retaining walls behind Popeyes for some Jacobs ladder
10 Burpees climb 2 retaining walls 2 jumping lunges
8 Burpees climb 2 retaining walls 4 jumping lunges
Continue pattern until you reach 2 Burpees at bottom and 10 jumping lunges at top

Mozy back to bottom of parking lot and start a fun game of UNO

Each member of the PAX draws a card and everyone does the number of reps on the card for the exercise for that color (listed below)
Reverse cards-repeat what you just performed
Draw 2- draw 2 cards and perform both exercises back to back
Draw 4-draw 4 cards and perform both exercises back to back
Wild card-20 LBC’s

Red-diamond merkins
Blue-merkins
Green-jump squats
Yellow-bomb jacks

After the PAX went through the entire deck (that’s a bigger deck than regular cards 😁) we found some wall for a long 10 count of BTTW and a long 20 count of PC.

COT-prayed for men headed out to spread the Gospel in Columbia and for people traveling this weekend.

We finished with Bible and biscuits and learned from 2 Timothy 2 how we are all called to disciple others as Paul did so with Timothy. We are also to remember Who we are serving and focus on Him like a good soldier, how we are to compete by the rules like an athlete by obeying God and His Word, and we are to work to the point of exhaustion like a farmer in sharing the Gospel and serving our Lord.

May we all be disciples that intentionally invest in others to make disciples that make disciples that make disciples.

Thanks men for the workout, but more importantly for allowing me to open up God’s Word, the bread of life and living water.

TClap |

What’s French for Swamp?

2015-09-05Leave a comment

Posted In: The Swamp

When: 9/4/15
QIC: Gekko
The Pax: Cable Guy, Cornhole, Royale, Photobomb,Gears, Kenny Rodgers,Tater, Mainframe, Crash, Kevlar, Family Guy, Vinny

13 strong posted on a beautiful humid morning in Steel Creek. The substitute Q answered the Bat Call Senator Tressel sent Thursday evening, and did his best to fill the large shoes of the respected Senator.

Disclaimer was given and we circled up to pray for our Brothers that were getting on a plane to Columbia to serve. Prayed for God to use them and change them.

And we’re off

Warm up of Karaokes, Side Shuffle, and Butt Kickers/High Knees

COP

SSH

LSS

Moroccan Night Clubs

Plank Jack w/ a Tap (thank you Funhouse)

Mosey to the fountain. Gears was called upon to share his in depth knowledge of the French foreign legion, thank you Gears!

The Thang: 3 Cycles of exercises(in cadence) 2 sets of each with a lap around the parking lot between sets

Merkins x10 – Squats w/calf raise x15 – LBC x20 – take a big lap
CDD x10 – 15 Bomb Jacks OYO(favorite of the Q) – Flutters x20 – Take a big lap
Dips x10 – Step Ups x10 each leg – Hello Dolly x20

Jack Webb was on the Winkie but unfortunately there was no time for him. All you got back to COT.

BOM

Announcements – 3 year anniversary, BRR, Camp Care 5k

Prayers for Gears Dad, Praises for Royale’s daughter acclimating to school. Prayers for all the marriages in the Pax, we need to stay connected to each other and most importantly we need to stay connected to our Lord because he is the only one to protect us from the plans of the enemy. It was a pleasure and an honor to step in for Senator and lead the Pax this morning.

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