Columbia Mission Trip send off at The Ranch

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  • QIC: CSPAN
  • When: 09/03/15
  • Pax: 50 Strong Men...
  • Posted In: The Ranch

This morning was more about 3rd F than 1stF

Disclaimer

Mosey past truck playing “Devil went down to Georgia”

BOM-we prayed for the Mission Team

Runners took off –and they seemed very fast

Warmup-O-RAMA

We then had the mission team take turns leading us in prayers/BOM separated by me calling out a few exercises

The 2015 F3 Columbia South American Mission Team lineup:

  • Audit-Monty
  • Bubba Gump-Len
  • Cake Boss-Brian
  • Chicken Hawk-Brian
  • Deacon-Will
  • Free Bird-Kevin
  • Maximus- Andrew
  • Offset-Ken (Bubba)
  • Santini-Scott
  • White Lightning- Woody

 

      Overall the workout was easy but to hear each member of the team pray was awesome, and we are so proud of each of these #HIM, and we know their impact will be felt all over South America as they reflect Jesus in their actions.

Cake Boss took us out in an epic BOM and excellent prayer to cap off an inspirational workout.

NMM:

      • Have you ever seen anyone skip that nice? Really nice effort there WWL…
      • Did you realize how smooth Flat Tire can sing? Wow…
      • Nice prayer by Pusher for Santini and Offset who were unable to join us this morning
      • Great having Audit back – miss you brother
      • Maximus, so proud of your leadership over the last year in getting this mission trip prepared
      • Rooney nice work on the bidding war for the BOM statue
      • Keep praying for these guys this week, especially for their families back home
      • Really proud of all the runners who adjusted training schedules to join us
      • Congratulations to Axl on his baptism last week #HIM
      • Great Q by Helmet and the LILO gang to join us…it is just 4 miles…all uphill…
      • I love F3, but can’t put into words how great this morning was both by our friends going on the trip, but also all the men who showed up to support and encourage them…I have already got several texts of appreciation from the mission team, this morning motivated them and us.

Be a better man today than you were yesterday, and safe travel my friends,

AYE!

CSPAN
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9/2/2015 The Coop

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  • QIC: Backdraft
  • When: 09/02/2015
  • Pax: Chickenhawk, Socrates, Destiny, LEGOLAND, Altercation, SK8 or Die, Rockytop, Montelango, Uncle Si, Pebbles, McGyver, Corruption, Dark Helmet, Huckleberry
  • Posted In: Ring of Fire

15 tough minded men showed up this humid Wednesday morning to strengthen their minds and bodies with a beatdown from non other than Backdraft. I have been asking Chicken Hawk for a Q at The Coop since I came off the disabled list, it was even greater than I expected getting to lead these men in a great workout. It went something like this

Disclaimer

Mosey around parking lot with high knees, Karaoke, butt kickers.

Circle up for warm-ups- SSH x 20, Prisoner Squats x 20, peter parkers x 20, arm circles front and back x 20, Mountain climbers x 20.

Mosey down to elementary school and partner up at playground P1 does Swing ab crunches x 15 P2 continuous flutter kicks until partner 1 done swap and repeat for 3 sets.

Mosey to back of school for Jacobs ladder top of hill do 7 bomb jacks at bottom do 1 merkin. Once completed do LBCs until the six was in.

Mosey back around to front of school for peoples chair and Balls to wall.

Mosey to pull up bars Partner up do descending dead hang pulls up from 5 to 1 when not doing pull-ups you are doing LBCs.

Mosey to band practice grounds for sprints.

1st set go to 25 yard line 5 flying squirrels backwards run to end zone.

2nd set sprint to 50 4 flying squirrels backwards run to end zone.

3rd set sprint to 75 yard line 3 flying squirrels backwards run to end zone.

4th set sprint to other end zone line 2 flying squirrels backwards run to other end zone.

Mosey back to COT.

Announcements- read newsletter

Prayers- Men going on mission trip leaving Friday, LEGOLAND’s sister and her battle with cancer, Chickenhawks grandfather after he took a fall, Uncle Si nephew having surgery to restore his hearing.

It was awesome to lead these men.

Backdraft out

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3 Days Later…still feel it

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  • QIC: Aquaman & Maximus
  • When: 08/29/15
  • Pax: Smuggler, Gears, Decibel, Cerrano, Bolt, CSPAN, Trucker, Rock Thrill, Willie, Zima, Fish Sticks, Thriller
  • Posted In: Alcatraz, The Fort

Life gets crazy but yet seems to pause just in time to enjoy a 60 minute beat down on the rock known as Alcatraz. I don’t have it in me to be all sorts of creative so I’ll get right to the point. Much like our first half Q Saturday, Aquaman, this will be all about speed, no lolly-gagging.

14 men in the PAX:
With Aquaman on Q and a disclaimer:
Warm up loop to the fire station and back for our rapid-fire COP.
SSH x 20
Seal Jack x 20
Rapid Squats x 20
Windmill x 15
Partner up and grab a paver per team: Line up at one end of the parking lot. Partner 1 declines feet on the paver so heels are on the block and toes pointed down while Partner 2 sprints to the end of the parking lot and back. Do this 3 times each. Partner 1 then leaps side to side over the paver staying low and placing one foot on the paver each time he jumps side to side; staying low. Partner 2 sprints to the end of the lot and back. Do this 3 times each. Take pavers back to their home and mosey to the steep neighborhood hill. OYO, 4 squats at the bottom of the hill, long jump with a flying squire halfway up the hill (killer) then sprint to the top for 4 monkey humpers then run back down. Reminder, Bolt doesn’t like a slow jog downhill. Do this 4 times and try to hold the Merlot down.

Hand off to Maximus to kill whatever you have left:
Form a circle in the field and do some ab rollers with some 10counts along the way for good measure. Get into a tighter circle to do a little Russian twist while passing a 35lb KB, counter clockwise then clockwise.
Head to the grass beyond the bases. Bear crawl to the next base and 10 Peter Parkers/10 Parker Peters. Reverse bear crawl back to the starting point for 10 more/10more.

Mosey to the playground and grab a partner. Partner 1 does 10 Pull Ups while Partner 2 does 20 CDD. Flapjack and repeat.
As a group and in cadence, slow dips and diamond merkins.
Mosey to the field and circle up:
Clock Merkins 1-6 then 6-1 followed by Mak Tar Jah
Ab Lab: Super Belly aka Pepper Mill
20 Second parachute
Grave Digger

Mosey to the other field and line up at one end:
Sprint to the first light pole for 10 Wide-Arm Merkins and 20 LBC. Sprint to the next light pole and do another 10/20. Sprint to the end for another 10/20. Sprint back All You Got then COT.

Aquaman and I had a lot of fun with this one and it is always awesome to see the creativity my man comes up with. Great job fellas.

Announcements: Way too many to write – read the weekly email. Take note of the Labor Day plans. Various 5K/10K options.

Prayers: Colombia team leaves Friday, Injured PAX, Illnesses in the family

As You Were.
AYE!

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Imperial Walker Cadence Crash and Burn at the Armory

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  • QIC: Chicken Hawk
  • When: 8/31/2015
  • Pax: Dark Helmet, Boy Band, Spitz, Tap out, Destiny, Barry Manilow, Bassomatic, Javair, Car Bomb, Deacon
  • Posted In: The Armory

It was a great morning to be alive in the parking lot where people come to morn and celebrate the lives of the dead.  Other than some minor hiccups with getting the Imperial Walker cadence in check it was an otherwise peaceful morning with the pleasant sounds of mumble chatter and fellowship.

Warm up

–  SSH

–  squat

– Imperial Walker

– mountain climbers

– plank

 

The thang

Each exercise was done in 40/30/20/10 increment with an Ab exercise between each set.

– 100 curls / 20 Lbc

– 100 plank rows / 20 high low flutter

– 100 squats / 20 Freddie Mercury

– 100 kbs / 20 hello dolly

– 100 shoulder press / 20 CBL

– 100 tricep extension / 20 rosalita

 

Message:  Don’t let the world dictate what your kids learn and accept as truth.

– be a presence in your child’s life (school, field trips, sporting events)

– be a model for Jesus in their lives (love their mothers, get your family out to serve)

– be the disciplinarian (find teaching moments, introduce your child to biblical principles)

– find ways to love them that involve your time

 

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Grass Fed Beef!

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  • QIC: Royale
  • Pax: Vinny Willie Aquaman Kenny Rogers Cornhole Mr. Clean Pick6 Flint Kevlar YHC
  • Posted In: Quagmire

YHC had the honor of starting the week off right for the 10 PAX that posted to the Quagmire Monday’s gloomy morning.  After our Cousin “Vinny” fish tailed it into the parking lot at 5:15:15am I gave the disclaimer and we started our day.

Quick 1/4 mi mosey to COP in the Home Depot parking lot:

25 SSH 10 Merkins 20 IWs 10 Diamond Merkins 15 Windmills 10 Wide Arm Merkins 25 MCs 20 Peter Parkers

Now that we were warmed up we took another short stroll to the front of Home Depot and discussed the next Dora 1-2-3.

Paired up and switched off running the length of the store and back while partner  did:

100 inclined pull ups on the bike rack

200 Carolina Dry Docks

300 Squats

Once we got close to the end Aquaman (being a strong F3 #HIM) started us all on the move to pick up the six. Once together we took another short hop to the circular island where we planned to do a nice round of Jack Webbs, but a good audible was called on the location and we moseyed over to a nice piece of grass.  Aquaman commented on it being the nicest piece of grass he’s had the privilege  to post on!  Get it?

That’s where we completed our Jack Webb.

1 pushup to 4 overhead arm claps all the way to 10

(That’s 55 pushups and 220 overhead arm claps for you Finance guys out there)

Once complete we had 4 minutes to kill so another short jog to the Marshalls parking lot for our quick Ab Lab.

20 LBC 20 Freddie Mercury’s 10 box cutters and the protractor.

All set and time to hit the COT.

Announcements, prayers and praises.

As always, it was a pleasure to lead this group of strong HIMs as they worked on the 1st F. I can’t tell you how much F3 has changed my physical, mental and spiritual life during the 6 months I’ve been posting…and it’s all to the PAX that make it out into the gloom every AM!  Thank you for being there for all of us!

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Week after 40

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  • QIC: Padre
  • When: 08/31/15
  • Pax: Posh, Double D, VanDame, Billboard, RiverRat, Padre, The Riddler, Srgt. York, Burgundy,
  • Posted In: Uncategorized

Posh man had an important day last Monday(Happy Birthday my friend).  He QIC last Monday and let’s just say in light of that day we did a lot of 40 reps on each exercise.

The week after 40

Thought I head a train whistle blow (at least in my head): 10 Burpees

Mosey to parking lot for a warm up:

SSH 20

Windmill 15

Imperial Walker 15

Slow burn merkin Hold 10 count: Hold it go straight to Mountain Climbers 20: Back to Slow merkin to hold for 10 count: rinse and repeat 4 times

Mosey to Parking Deck:

Level 1 Lunges

Level 2 Broad jump Burpees

Level 3 Side to side Squats

Level 4 Broad jump Burpees

Mosey to the fountain:

Wall Jumps 15

Tricep Dips 30

Mosey to Ampitheater:

Jacobs Ladder:

Prison Cell Merkins 7

Go to top of theater

Jump Lunges 2

Mosey back to COT: Make a quick stop on small parking garage.  Bottom 10 Diamond Merkins to Top 10 Burpees

COT

Announcements: See F3 Email, prayer request, circle up and pray together.

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PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

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Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence!    This September will mark the third year anniversary of F3 in the Fort Mill area,  and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What:  Fort Mill Invergence (3rd anniversary party)

When:  Friday, September 18, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is  High Impact Man (#HIM).   Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year.    Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year,  we would like to recognize those who had an impact on the pax or the Fort area region.   Was there someone who got you through a tough workout or run?  Who inspired you?  Who got you out at 5:15 each day when you didn’t feel like it?  Who supported you through a tough time?  Who made a difference this year?  Who exemplified the HIM?

Please submit the name of the person with a breif summary to  fcicciarello1@gmail.com.  We will either read them or post them during the event.  You can remain anonymous if you like.  This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline.  Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause.  Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer.  This is great event and one you won’t want to miss!  Hope to see you all there.

 

 

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Tour De Rivergate IV

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  • QIC: Cable Guy
  • When: 8/28/15
  • Pax: Axle, Photobomb, WWL, Professor, Cobra Kai, Gecko, Kenny Rogers, Tater, Pick 6, Family Guy, Cake Boss, Vinny, Royale
  • Posted In: The Swamp

18 PAX strong for a lot of running in preparation for the upcoming BRR and some Burpees thrown in for good measure!

Mosey around for a 1 mile warm-up run

COP

Plank O Rama

Merkins

Mountain Climbers

Peter Parkers

Parker Peters

Mosey for another 1 miler

COP

Squats

Imperial Walkers

Wind Mills

Mosey to the Red Balls

2 lines on the first ball and proceed to do Burpacides!

1 Berpee at each ball and back to start for 1 burpee

9 Rounds (Crowd Pleaser and NO mumble chatter)

Finish up and mosey another mile

we traveled about 4 miles total

Naked man moleskin:

We all have different ways in which we lead and areas we are stronger in than others. Our differences are what make us helpful to each other, helping to fill in the weak areas we all have. I enjoy leading the 1st F and I enjoy being led by Cake Boss, Professor and Gecko on the 3rd F at Chicken and Wisdom 2. I am working hard to do my best to be fit to lead, are you leading where you can?

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Bucket-o-Pain, The Sequel

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  • QIC: Old Bay
  • When: 08/28/15
  • Pax: Backdraft, Stang, Assassin, Anchorman, McGruff, Solid State, Destiny, Barry Manilow, Deacon, Change Order
  • Posted In: Slow Burn

Eleven forewarned pax posted for a bucket of pain at Slow Burn.  The last time the deceptively comforting, Easter-themed-bucket-with-bunnies-and-flowers-and-eggs made an appearance was also at Slow Burn a few months ago…back when Slow Burn attendance was averaging 30+.  And as memory serves, we only made it 1/2 of the way through the 30 or so exercise cards.  With only 11 pax this time, we made it further, and possibly could have made it all the way through if we had stepped up the pace a bit.  However, there was a bit of #mumblechatter about how this was supposed to be moderate intensity (especially after several consecutive Bear Crawls cards were drawn. #BlameTheDrawerNotTheGame).

The Thang:

Mosey to the back of Lowe’s for a little warm up.

  • SSH x20 IC
  • Windmills x15 IC
  • Dips on the guard rail x20 OYO
  • Inclined on the guard rail x20 OYO

Bucket-o-pain (a name given by one of the pax after the first work-out) is a bucket containing 30 or so cards with 50 various exercises specifically selected from the Exercise List.  Each card listed an exercise for the group to do in cadence, along with the number of reps, and a type of moving exercise.  The moving exercises was done outwards from the circle for about 15 yards (to next row of parking spaces.  Another 15 yards beyond that were the second row of parking spaces that pax were simply to run to after reaching the row.  Here is an example of one of the cards in the bucket:

—————————————
|  15 Hello Dolly (IC)             |
|       => High Knee                |
—————————————

Pax took turns randomly selecting a folded card from the bucket and announcing the exercises to be done.  We got through the following cards before having to head back to COT.  This isn’t the exact order they were drawn.

  • 15 Parker Peters (IC) => Toy Soldier
  • 10 Monkey Humpers (IC) => High Knee
  • 15 Plank Punches (IC) => Karaoke (YHC demonstrated and had the pax do merkin punches instead)
  • 10 Russian Twists (IC) => Butt Kickers
  • 10 Mountain Climbers (IC) => Shuffle
  • 10 Windmills (IC) => Karaoke
  • 15 Dry Docks (IC) => Toy Soldiers
  • 15 LBCs (IC) => Toy Soldiers
  • 15 Hello Dolly (IC) => High Knee
  • 10 Dying Cockroach (IC) => Bear Crawl
  • 15 Pogo (on each leg) (IC) => Lunge Walk
  • 10 Weezy Jefferson (IC) => Bear Crawl
  • 10 Bomb Jacks OYO (IC) => Bear Crawls
  • 10 Wide Arm Merkins (IC) => Lunge Walk
  • 10 Low Slow Squats (IC)  => Backward Lunges
  • 15 Calf Raises (IC) => Lunge Walk
  • 10 Flying Squirrels OYO => Jog
  • 15 Merkins (IC) => Bunny Hops
  • 10 Alt. Shoulder Taps (IC) => Sprint
  • 15 Moroccan Nightclubs (IC) => Broad Jump Burpees

The pax did a great job hitting a variety of exercises and tolerating a Q that made a few audibles.  It was an honor leading such a fine group of men.

AYE!

 

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A whole lot of breathing going on!

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  • QIC: Walker and Pusher
  • When: 8/29/15
  • Pax: Popeye, Cheetoh, Posh, Flat Tire, Peach, Mayhem, Corruption, Apache, Twister, Limp Biscuit, Turban, Silver Bullet, Goodfella
  • Posted In: Uncategorized

15 Pax arrived for a beatdown courtesy of YHC and Walker and none were left wanting more. Earlier this week, I received the Weinke from Walker and knew that it would be brutal so I decided to make my half even worse! If you didn’t know, Walker is a 53 year old workout fiend who is a great instructor as well. His lesson for the day: boost breathing a technique that eliminates the pain of a beatdown, uphill running and the like. After reviewing the disclaimer and boost breathing, we were off…

Mosey to Soccer Field – COP

SSH x 30

Windmills x 10

Merkins x 15

IWs x 20

Mtn Climbers x 20

SSH x 20

Mosey to the end of the field

50% sprints x 2

Race pace sprints x 2

50% Sprints x 2

Race pace x 2

Lunge walk x 2

Race Pace x 2

Lunge Walk x 2

Race Pace x 2

Mosey back to COP

Jack Webbs (multiples of 4) to 10 – Good mumble chatter here!

Moroccan Night Clubs x 15 (3 times) – Lots of groaning here!

Handoff to Walker – Partner Up

Partner merkins on chest x 25 (Flapjack)

Partner fist merkins on chest x 25 (Flapjack)

Partner holds 6 inches during exercise

Starfish

5 Burpees run to corner – 50 merkins

5 Burpees run to corner – 50 Squats

5 Burpees run to corner – 25 Pike Presses

5 Burpees run to corner – 50 LBCs

5 Burpees

Rinse and Repeat

6 Minutes of Mary

Hold 6 inches – This lasted forever!

Rinse and Repeat

Mosey back to COT

 

It was a pleasure to be back in RH with my F3 brothers. Last week at the Reservation, I discussed the importance of family including those related to you as well as F3. Family can build you up and break you down. The men of Rock Hill definitely make me a better man and I have missed those interactions during BRR training.

Upcoming Events

9/18 – 3rd Anniversary at ASC Greenway – Potluck meal and great fellowship. A must attend 3rd F!

10/17 – Fastest 5K – 5 man teams compete in a 5K at Fort Mill High School. Read the weekly emails for details

12/19 – F3 Christmas Party – Pax and Ms are invited. Tickets go on sale at 3rd Anniversary. More info to follow.

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