Its Your Lucky Day

2016-03-17Leave a comment

QIC: Decibel
When: 03/17/2016
Pax: Peabody, What Did, Chicken Hawk, Mission Impossible, Cheddah, Cross Check, Shelby, Smokey, Change Order, Main Frame, Haushka, Free Bird
Posted In: The Ranch

Lucky 13 converged on the Ranch for some good ol’ Irish fun.

The Thang

Mosey to Field for warm up: High Knees, Butt Kickers, Toy Soldiers, Keroake

Mosey behind school for: Windmill, Cherry Pickers, Merkin Mania (5 reg hold, 5 WA hold, 5 diamond hold, 5 staggered hold and 5 staggered the other way and hold)

Partner up: Pull-ups, run, Dips, run, swing Abs, run (alternate between partners), rinse and repeat, rinse and repeat. LBC until all are done.

Mosey to field for the 4 leaf burpee clover: Start in the middle run to the 1st post 4 burpees, middle 4 bomb jacks,2ndd post 8 burpees, back to middle 8 bomb jacks, 12 at 3rd and 16 at fourth.

Mosey to parking lot: LBC x16, Freddy Mercury x16, X and O x10, boat Canoe, 17 burpees OYO, 10 LBC.

Thank you for the opportunity

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Punctuality is Appreciated

2016-03-17Leave a comment

QIC: Decibel
When: 03/15/2016
Pax: Funhouse, Freebird, Short Sale, Boeheim, Mash, Wopner, Smokey, Fish Sticks, Mr. Clean, Family Guy
Posted In: Golden Corral

Nine men converged on the gloom for Golden Corral for a whoopin. Then came a couple of stragglers for a total of 11. Just remember a minute early is a minute late.

The Thang

Mosey out back (behind the shopping center)

On the way: butt kickers, high knees and karaoke (both directions)

Circle up: Windmills x15, IW x15, cherry pickers x15, Merkin Mania (reg x5, hold, wide arm x5 hold, diamond x5 hold, regular x5 hold) recover.

Mosey through the apartment complex to the big hill for 20 dips

Converge on the hill for Jacobs ladder with descending burpees at the top starting at 7 and ascending dips at the bottom starting at 1 and going to 7.

20 more dips

Mosey back to HT parking lot with some lunges and reverse lunges on the way.

20 cart corral pull-up and 20 merkins, rinse and repeat and rinse and repeat.

Circle up for Mary (20 LBC, 20 Hello Dolly, 20 Rosalita, 20 Freddy, 10 X-O’s and boat and canoes)

Great Work by all-even the stragglers

Thank you for the opportunity

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It’s what you do in the dark…

2016-03-15Leave a comment

QIC: Sir Topham Hatt
When: 03/15/16
Pax: Trucker, Duke Nukem, Shelby, Dawg Pound, MacGyver, Mission Impossible, Ginsu, Lil - E, Wheezer, T Square, Gatsby, Trojan, Stang, STH
Posted In: The Colosseum

So there are a lot of different ways this title could go. #bombjacks #NotThatKindOfGroup

With P200 looming and a lot Pax claiming they are tapering, YHC was happy to see the headlights roll in on this beautiful morning. As we started COP another car rolled up with more pax spilling out for a grand total of 14. Here’s how it went down.

COP: Cherry Pickers x 10, SSH Burpees x 30, IW x 10, Squats x 15, MNC x 30, CDD x 20, MC x 20

Mosey around car line to the small lot in front of elementary school with a mix of High Knees, Butt kickers, Karoake and Backwards Run

Wave Merkins to 10. (Crowd Pleaser)

Mosey 15 feet to top of hill for Jacobs Ladder. 9 Bobby Hurley’s at the bottom, 1 Burpee at top (The Pax really got spread out so an audible (Omaha!) was pulled at the 7th burpee) Nobody seemed to complain!

Starting at bottom of hill, bear crawl to first light post, 30LBC, Lunge to next 30 LBC, alternating to the top.

Next up, grab a spot on the curb for incline merkins x 5, roll to dips x 5, back to incline merkins. Rinse and repeat several times (I can’t remember but it hurt) staying in plank the whole time. Some round robin abs of Flutter kicks, Freddie Mercuries, Some sort of sit up (ask Trucker) as I can’t remember the name. Thanks Ginsu and Trucker for calling out some exercises

COT: Strong work today from this group of hard working men.

Announcements: P200 this weekend, Mud Run Signups – Get your teams together and send to Spiderman, Nun Run

Prayers for Dawg Pound with the job search and M. And Ginsu’s extended family.

NMM: Recently there was a Michael Phelps commercial where he was training in the dark on his fairwell bid for the Olympics. It’s a great commercial. Link Here At the end there is a line “It’s what you do in the dark, that puts you in the light”. Now we all know the athletic meaning behind this quote, but it also resonated with me about the time we spend in the dark. Not the mornings of the gloom we spend with our F3 Brothers. Although I don’t want to minimize the impact this brings in every pax life. But the time we spend in the dark as men when we are going through tough times in our lives. The really tough times. Whether it be a loss of a loved run, troubled marriage, kids, health….The list goes on. But the time we spend in the dark it is important to turn to our Father to gain strength, patience and direction. These are the trials and tribulations we learn the most about ourselves. When you have raw emotion that comes and goes like the wind. How we handle these situations will then help mold us to become better men. Trust in the Lord that these times in the dark are shaping and molding us that when the lights come on, we set examples as a husband, father, child, employer, employee…. Psalm 16:8 “I keep my eyes on the Lord. With him at my right hand, I will not be shaken”

Honored to lead! Until next time! STH

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Surprise Surprise! Gear Invasion!

2016-03-15Leave a comment

QIC: Bogey
When: 03/15/16
Pax: Italian Job, Choir Boy, Smoke Wagon, Catfish, Van Wilder, Shrute, Van Dam, Gauge. Reborn, Mayhem, Beaker
Posted In: Uncategorized

COT

Took a lap to warm the soul.

Suprised everyone with a PHOP style Gear workout at the Easgles Nest. Entered into the Circle of gear with Kettle Bells, Sledge hammers, Ammo Cans and Concrete blocks!

Tabada timer and Martin Garix gave us 45 sec to push it and 15 sec of rest at each station. We started off the workout with some Jimmy Buffet on Pandora but once “One Love” from the Marley band came on we had to get a more motivating genre going.

Cool down stretching!

COT

BOOM!

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Full Gear at PHOP with Bogey

2016-03-15Leave a comment

QIC: Bogey
When: 03/09/16
Pax: SGT York, Gauge, Shrute, Tinker Toy, Apache, Bill Nye, Waterboy, Nun chuck, Chappie, Smoke Wagon
Posted In: Uncategorized

COT

Took a lap to warm the soul.

Entered into the Circle of gear with Kettle Bells, Sledge hammers, Ammo Cans and Concrete blocks!

Tabada timer and Martin Garix gave us 45 sec to push it and 15 sec of rest at each station.

Cool down stretching!

COT

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Dragon Still Untamed

2016-03-15Leave a comment

Posted In: Uncategorized

WHEN: 3/15/2016

QIC: RealTree / TURBINE

THE PAX: Apache, Dry Dock, Drifter, Chappie, Lego Land, Bull, and Nunchuck

YHC was honored to lead with RealTree this morning in the gloom. A balmy 55 degrees was absolutely perfect weather to introduce the PAX to a couple of new friends….hot lumber and cold steel!

THE THANG-

RealTree began with the warm up:

SSH
Buckets
MNC
Merkins
Then we took a little mosey to the Dragon obstacle course.
20 Dips then down the hill
20 Merkins then up the hill
20 Dips then down the hill
- DRAGON CRAWL
20 Diamond Merkins then up the hill
10 Dips then down the hill
20 staggered Merkins, 10 each side

REALTREE TO TURBINE HANDOFF- NICE WARM UP BY #HIM

Mosey to rear parking lot

Parking lot Thirds
- 1/3 BKickers
- 1/3 Lunge Walk
- 1/3 HKnees
- 20 Derkins
Mosey to the loop past the Cougar
Grab some lumber, take a 4 corners lap while holding lumber over your head!
- Corner 1: 40 Squats
- Corner 2: Irkins (feet on the board)
- Corner 3: 20 Bombjacks
- DRAGON CRAWL
- Corner 4: 20 Merkins on the board
RECOVER
- YHC gave a brief word on the support of our M’s and mentioned Galatians 6:9 – “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up”. Our M’s put up with a lot of CSAUP stuff we do. Thank Them, Hug Them, and Never Neglect Them as the small stuff to us is greatly important to them.
BACK AT IT
More friends to introduce: FNK’s- friend new kettlebells!! (THX BOGEY!!)
The PAX teamed up in 3 teams of 3s
- THE SET UP:
  - PAX-holding board w FNK hanging on it-PAX-holding board w FNK hanging on it-PAX
This was repeated 3 times to ensure each PAX had a chance to meet the steel.
THE COOLDOWN:
1 Final lap around the loop
Mosey to AO….we had 1 minute left for some extra SSHs!
Oh wait!!! for the appropriately timed THIRD DRAGON CRAWL that finished up the morning.

Praise for Chappie and his future opportunities upon his recent meeting.

Prayers raised up for the Davis family, Limp Bizcuit and family, and High Pockets.

I was honored to lead these men this morning. Observation from YHC; many strengths in “3s” today.

Challenge: Identify the strengths in 3s today around yourselves.

A few of mine:

The Holy Trinity
3 Teams of 3 PAX this morning
1) My M, 2) our boys, and 3) myself make up our family unit.
- Had to get stronger today, as we experienced 3 Dragon Crawls

Great job by all.

TURBINE out!!

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The Puppet Master Returns to the Patriot

2016-03-15Leave a comment

QIC: Geppetto
When: 3/12/16
Pax: Peach, Italian Job, Cheeto, Winchester, Bogey, SAW, Pistol, Fusion, Mayhem, Geppetto, Turbine, Smoke Wagon
Posted In: The Fort

12 gathered around the planted flag. Italian Job led off and moseyed the PAX to the parking lot for a Patriot style warm up…

To the serene tune of birds chirping in the background:

20 SSH
20 Imperial Walkers
20 Moroccan Night Clubs
Various stretches (L over R, R over L, Wide, Butterfly, a few others)

On to grab some wall and in the seated position tap the head, knees, and ground – 20 in cadence.

….the serenity began to fade.

Mosey (the long way) to the football field where entrance was gained one way or another. Don’t tell the law man (we trespassed).

Handoff to Peach

20 Minutes of Blackjack with Merkins and LBCs…50 yds in between (20 Merkins/1 LBC, 19 Merkins/2 LBC…all the way to 1 Merkin and 20 LBCs).

…serenity is now long gone. The humidity has caught up with us. Mumble chatter has ceased.

The PAX give a strong showing and once we are thoroughly drenched Peach passes to Geppetto.

Using the football field it was 4 corners

Lunge 100 yds
25 Low Slow Squats at the corner
Bear Crawl to the next
25 Mtn Climbers at the corner
Side shuffle 100 yds to the next
25 Low Slow Squats at the corner
Burpee Broad Jump to the next

4 corners again..this time with sprints in between.

25 Heels to heaven
30 Side Crunches (15 each side)
35 Flutters
50 LBCs

Back to the COT for count off, Name-o-Rama, Announcements (most of which were about various events where one is required to run long distances for no particular reason), and prayer requests.

Great day at the Patriot, and a perfect start to the weekend…serene or not.

-Geppetto

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I think you should read @F3TheFort newsletter

2016-03-14Leave a comment

QIC: CSPAN
When: 03/12/16
Pax: Duke Nuke'm, Mash, Old Bay (Runner), Solid State, Vanilla Ice, Destiny, Mary Lou, Magnum, Gopher, Freon, Hasselhoff, Rooney, & Shelby
Posted In: Millllkshake

Conditions were perfect and 59 degrees at launch

4 men from Seattle with us today, and good discussion on @F3Kirkland launch today

Disclaimer

Disclaimer that I still do not understand “moderate” and never have done much in moderation…see last 47 years as example…

And we were running, looping our way through the parking lots, and never got too far from our 6, and as always…we never left a man behind…zero #chatter today…zip…nobody…finally Destiny started talking with me…

Line up in parking lot of side of school for arkloader series and warmup sequence…they started waking up, minor Q chatter from Hasselhoff and Rooney…still very quiet

Mosey to basketball court

2 questions:

Who gets the newsletter?
Who reads the newsletter and can tell me the 3^rd F Theme this month (Leadership)

The above was 100% on #1 and nobody new #2, so about 60 flying squirrels later…I think most of these men will read the newsletter

Mosey to side parking lot

10 times back and forth with Squats and SSH

Mosey back to basketball court for dip/step-up series repeat-o x four-o (crowd pleaser)

Mosey to COT

ABLAB at Flags

Name-O-Rama & Count-O-Rama

Prayer or Praise

BOM

NMM

I will always say to “read your newsletter”

Appreciate Old Bay for the opportunity to Q and all of his efforts in our weekly newsletter – well done my friend

Be a better man today than you were yesterday,

AYE!

CSPAN

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Short Sale VQ = “Leadership”

2016-03-14Leave a comment

QIC: Short Sale (VQ) & CSPAN
When: 03/14/16
Pax: Cornhole, Gears, Royale, Tater, Short Sale, Vinny, Smokey, Legoland, Mr Clean, Puddles, Bart, Fish Sticks, Red Skull (FNG), & CSPAN
Posted In: Quagmire

Conditions were perfect and 59 degrees at launch

I am already sick of summer heat and humidity…has anyone seen where our spring sprung? Mostly because it is already feeling like summer…and we are in “sweaty” season…

Disclaimer

Welcome/ warning to our FNG

And we were running, looping our way through the parking lots, and never got too far from our 6, and as always…we never left a man behind…lots of #chatter today…

COP with a few of my favorites, and hand off to Short Sale

Short Sale had a very strong COP, good cadence, he seemed confident and very ready to Q an entire workout on his own. He hands the Q back to me, we were off and running again…

Form up in front of Best Buy, our course is the cross walks from Best Buy to Pet Smart, lots of variety, lots of moaning, lots of #chattter…really fun group…nobody ever complained when Short sale dished out the pain…

ABLAB at Best Buy

Name-O-Rama & Count-O-Rama

Prayer or Praise

BOM

Naked Man

Great VQ from Short Sale = get #HIM into your rotation

Congrats to Cornhole on his race over the weekend, nice to see him post on Monday following a very difficult race

Welcome to FNG =Red Skull

I will always say to “read your newsletter”

Prayers for our P200 men this weekend & P70 FiA ladies

Be a better man today than you were yesterday,
AYE!
CSPAN

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2016 The Fort Mud Run Preblast

2016-03-14Leave a comment

Posted In: Uncategorized

Please read the whole Pre-Blast, but here is the gist of it all:

1. Sign up here as an individual: https://www.eventbrite.com/e/f3-spring-mud-run-2016-f3-only-tickets-22178583741 Choose Fort Mill, SC as your region

2. Email Spider-man with: Team Name and the F3 Name, Hospital Name and the Email Address of each man on the team here: jeffparker1978@gmail.com

This preblast contains all The Fort PAX need to know about the 2016 Spring Mud Run.

What: The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year. The course is around 6 miles with 30 some obstacles. Obstacles are pretty evenly spread out throughout the course with obstacles about every 1/5^th of a mile.

When: Saturday, 30th April, 2016 at the Leatherneck course near Columbia, SC.

How: 1. Go to the main eventbrite to register https://f3mudrunspring2016.eventbrite.com to register. Individuals register on your own – not as a team. Register by March 20, 2015. Select Fort Mill, SC as your region. Registration is $55. We are still working out the details on the transportation. It normally runs $35- $40 per person. Sundries and drinks for the bus ride are on your own (no hard liquor please). The F3 Beer Boat will be at the race.

Registration is considered a “hard commit” with no guarantee of refund should you be unable to compete, even if your slot is filled by a free agent (see below). If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find a replacement.

Once you have registered, send YHC an email at jeffparker1978@gmail.com letting me know if you are part of a full four-man team already or if you need help forming a team. The email should include your Team Name and the F3 Name, Hospital Name and the Email Address of each man on the team. Note: If your team has an FNG, use the F3 name “FNG”.

YHC will be maintaining a Free Agents list to assist will building 4 man teams.

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