The Patriot – Snacks and Cakes = Breakfast of Champions!

2015-08-01Leave a comment

QIC: Cheeto / Cake Boss
When: 08/01/2015
Pax: Peach, Limp Biscuit, Burgundy, Cheeto, Fusion, Padre, DD, Popeye, Kodiak, Mayhem, Posh, Aqualung, Apache, Winchester, Cake Boss, Italian Job
Posted In: Uncategorized

16 men cam to the place of pain in da gloom called The Patriot. The sun was rising and the humidity was low, things could not be finer than in South Carolina!!

The Thang:

Cheeto at the Q gives the disclaimer and off to a 50 yard jog to COP:

SSHs, Moracon Night Clubs, Imperial Walkers, Merkins, LBCs, some other stuff

Mosey to far side of school:

25 step up each leg, 25 calf raises

Mosey to track in football field:

10 burpees, 10 merkins, 10, squats lap around track

3 rounds of the horrible mess —–felt like garbage running around that place while The Fake Burgundy was clipping his nails waiting on me.

Did a quick COP and hand off to Cake Boss

I mentioned the story of the Prodigal son that Padre shared at B&B Friday morning, where the young son was eating with the pigs and “longing to be fed”. That is each one of us brothers. When we are in the troth of life and things feel bad, we long to be fed by our heavenly father. We need to go to him in these times and he will give us the strength and wisdom to face any of these worlds problems.

Mosey to play ground:

1’s – swing crunches to 20 – 2’s dips till 1’s are done x 3 rounds

Lots of plank today inbetween everthing – just and FYI

Mosey down path up through trail in the woods to top of hill and plank with 6 inches…lots of fun!!

Mosey to field and do merkin later, 10 merkins, run 50 yards, 9 merkins, run 50 yard….etc.etc

Again, planks until 6 is in

COP

25 SSHs, 25 LBC, Superman, 25 Roasalitas, Parachute, 25 Hello Dollys, 15 Flutters, 15 Monkey Humpers, some other awful mess

Mosey to bleechers for 2 mins of dips and derkins until it hurt so bad we had to go to COT.

Honored and Proud to be part of F3

Rock Hill PAX is awesome!! Cheeto was an amazing Co-Q!

Prayers for the FIA ladies and Rock Hill launch

Prayers for the kids of all ages including DD sending his oldest off to college this week

Be better men each day and lead your families and friend in the way of the one who loved us enough to give his life for us. Peace!

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Slow Burn

2015-07-31Leave a comment

QIC: Hasselhoff
When: 07/31/15
Pax: Change Order, Backdraft, Rebel, Vault, Myspace, Wheels, RockyTop, Solid State, Barry Manilow, Flash Dance, Tapout, Deacon, Copperfield, Hampton, Socrates, C3P0,High Life, Trucker, Uhaul, Magic Hat, Training Wheels.
Posted In: Slow Burn

22 in the gloom for some Slow Burn Action. Welcome to 3 FNG’s – UHaul, Magic Hat, and Training Wheels.

COP at Empire Pizza

25 SSH
15 Windmills
20 Imperial Walkers
20 Moroccan Night Clubs
10 Merkins – Hold for 10 count after
20 LBC’s

Moseyed to Baxter’s Bunch for wall action. Two rounds of people’s chair while PAX rotated with Lunge Walks and Bear Crawls

Four Corners – visited each of the corners with 10 bomb jacks at the first corner, 15 Carolina Dry Docks at the second, 20 Squats at the third, and 25 LBC’s at the last.

Partnered up for running and

100 Dips
200 LBC’s
300 Squats

Finished up with a COP

15 Peter Parkers
10 Freddy Mercurys
15 Parker Peters
Protractor
15 Windmills

Jailbreak back to the COT.

Thanks everyone! Pleasure was all mine!

YHC Hasselhoff.

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Pre-Blast for BRR Triple Down

2015-07-30Leave a comment

QIC: FunHouse
When: 08/01/2015
Pax: BRR runners and anyone else wanting to do something stupid
Posted In: Alcatraz, The Fort

Attention BRR runners and other PAX wanting to get in some good miles. YHC will be leading the Triple Down this Saturday, 8/1/15. The Thang:

Post #1 – Start 0500 – WEP 10k BRR time trial run – Start at WEP. You know the route if you ran LILO today. The down and back on Old Nations Road, details at the start. (6.2 miles)

Post #2 – Start 1130 – Baxter Starbucks 5 Miler – Start from Starbucks, go down 160 to Sutton then to the circle on Harvest Point via Mills Lane. (5 miles) here is the link on Mapmyrun – Baxter 5 Miler

Post #3 – Start 1800 – Tega Cay Hill Run – Start at Trail Head (park right past the fountain in Tega Cay) and run the trails and around Tega cay until you come back… (3.5 miles) here is the link for the route : Tega Cay Hill Run

So I know that start times have changed and venues have changed but the final run down is pretty stout and your legs should be good and tired on Sunday. I hope to get this done again before the BRR, but Germany calls and someone else may need to pick up the slack to get another Triple Down completed before 9/11/15.

See you in the Gloom, the afternoon Oven and the evening Jungle….

FunHouse

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Colosseum – Stubborn versus Obedience – the lifelong battle with self.

2015-07-30Leave a comment

QIC: Cake Boss
Pax: White Lightning, Solid State, Old Bay, Freebird, Dog Pound, Hasselhoff,
Posted In: The Colosseum

8 PAX arrived at the pain arena known as The Colesseum for their Daily Red Pill (DRP). YHC stole…I mean borrowed a couple of ideas from previous Qs and took the PAX for a tour of the facilities.

AS we role through this thing called life we have picked up bad habits since we were kids. Everything from how we hold a pencil to driving without a seatbelt. Our parents and teachers know what is best for us, yet we think we know better and go it alone! Sky Q our God has the same relationship with us. He is telling us how to live and his plan for us is in the word, yet we consistently go it alone and think we know better…..STUBBORN!

The Thang:

Mosey around to back of Elementary School –

30 SSHs, 20 IWs, 10Peter Parker, 10 Parker Peters, 10 CDDs, 20 Squats

Split into 2 groups –

1’s do pullups while 2’s take 2 laps around mini track – flapjack

1’s do swing crunches while 2’s take 1 laps around mini track – flapjack

Mosey to back of Middle School

Line up for Merkin Ladder

Start with 10 Merkins – run 50 yards (or so) do 9 merkins – Run 50 etc etc all the way to 1

Mosey to Wall for wall sits – suicides – 1’s wall sit while 2’s run suicides – flapjack for 3 rounds

Mosey to front of School – Wall sit While PAX gator crawls down the line – 2 rounds (Thx Maximus!!)

Finish strong with 3 mins of Derkins and Dips, rotating between them until you can’t do any more. Fun Times!!

COT:

Great PAX at the Coliseum as always. Humidity was rough but the encouragement rocks!

Lots going on in the PAX, check out the emails and twitter machine.

Don’t be stubborn and break those habits to be the better man Sky Q has planned for you!

Thank you Maximus for the Opportunity!

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Final day for Board of Pain

2015-07-30Leave a comment

QIC: Jekyll
When: 7/30/2015
Pax: Dog Pound, Cake Boss, Birdcage, Co Pay, Trucker, Backdraft
Posted In: Laces In

The final summer installment of the Board of Pain for the men of the Fort. There is rumor it has migrated south to #TheRock. Glad to have that trainwreck out of my hands!

Triple claps to Co- Pay as the only Pax to post all 4 weeks. Add to that his improvement each time topping out at 10 Jumpsquats. Backdraft had a good day and pushed YHC all the way through- neck and neck. Dog Pound and Trucker were steady as rocks. I think they both kicked it up when the play list moved from Country to Metallica…Big ups to Birdcage and Cake Boss for taking the challenge for the first time.

The Challenge:

(1/4 mile run between each exercise)

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200
Carolina Dry Docks – 100 Birdcage, Cake Boss
Russian Twists – 100 Trucker (50)
Mac Tar Jai– 100 Dog Pound (35)
Jump Squats – 100 Jekyll, Back Draft (72), Co Pay (10)
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

L&R

Jekyll

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Pain Stations & VQ by Sgt. York

2015-07-30Leave a comment

QIC: Sgt. York & Sgt. York
When: 7/29/15
Pax: Padre, Posh, Swamp Fox, FNG "Wall-E", Schrute, Limp Biscuit, Deacon, Mugshot, Riddler, 3D
Posted In: Uncategorized

YHC had the pleasure, once again, of leading the men at PHOP. This time, however, I got to share it with Sgt. York for his VQ. After gathering up the PHOP toys, the standard preamble and welcoming the FNG (“Wall-E”), Sgt. York took over and here’s what the 12 attending endured:

Sgt. York’s “warm-up”:

10 Burpees OYO
Mosey around the complex
SSH
IW
Merkins
Peter Parkers
Hold at 6″ for a Padre 10-count (this was his only error of the VQ – Deacon wisely noted that this felt like a 12 minute 10-count)
Mosey
Line up at the back of the church for the following series:
- bearcrawl approx. 50 yard and up the little hill – 10 bombjacks
- bearcrawl back – 25 LBCs
Outstanding work by Sgt. York – when he takes over a full Q, you’ll regret showing up…

The Handoff to YHC

Mosey to the front drive where I introduced “Rolling Thunder” to the Rock Hill faithful. As planned, the constant flipping left everyone dizzy and already feeling it. I needed them disoriented for the stations to come.
Count off to 6 and then Mosey around the complex to introduce the stations:
1. 25lb dumbbells – get in a squat position and do overhead tricep extensions then switch to curls before dropping it on your head;
2. Sand Bags – forward throw, pick it up, throw it again, repeat;
3. Big Tires – Flip the tire, bunny hop in, bunny hop out, flip the tire, repeat;
4. Little Hill – Backwards bearcrawl up the hill, run back down, repeat;
5. Burpees – No workout is complete without them;
6. Level Ground – back at front of church on the pavement. Jump tucks with back fly
Each station was done as an AMRAP for 2 minutes before sprinting off to the next station – no rest periods.
Following the stations, we converged at the back of the church once again for some Peoples Chair with 2 sandbags. First one passed Pax-to-Pax overhead with the second following at chest level. Rinse and repeat.
Finally, line up along the back of the church and sprint approx. 50 yards then up the hill for 10 burpees. Sprint back for LBCs until the 6 comes home. Rinse & repeat. (It was at this point that the FNG finally let go of that merlot that he had been holding so dear. YHC had the pleasure of being teamed up with him during the stations and he gave it all he had!)

COT

YHC took the time at the COT to speak about what I think is one of the greatest pieces of F3 – the separate but together idea. Pain stations illustrate that well – we’re all doing something different but we’re all doing something and, if we’re doing it right, that something is with a purpose. That extends way beyond the gloom and carries over through work and family. The Pax can feel secure that, when tough times hit or they are feeling sorry for themselves, their F3 brothers are out there doing the same thing and fighting the same battles. Iron Sharpens Iron. Lean on your brothers and their support will not fail.

Usual announcements including all the activities of 8/8 and some the Padre took us out. Another outstanding experience at PHOP and I’m telling you, if you haven’t been down to Rock Hill in a while, GO. They’ve got something really special going on down there. Aye!

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A Heart for the Harvest

2015-07-30Leave a comment

QIC: Italian Job
When: 7/30/15
Pax: Catfish, Popeye, Apache, Mailman, Transplant, Padre, Swamp Fox, Lucky Charm, Sgt. York, Schrute, Riddler, 3D
Posted In: The Fort

This morning YHC was joined by 12 other men looking to get stronger, faster, and better. The conditions were near perfect if you like not being able to breath and your sweat sweating. Suffice to say, the pain was plentiful but the men were up to the challenge.

WarmUp

25 SSH
25 Imperial Walkers
25 Moroccan Night Clubs
25 Reverse Moroccan Night Clubs

The Thang

Mosey in front of TJMaxx

Since we brought Sally up Monday, I figured we’d invite Roxanne to ManU. Every time the Police said “Roxanne,” we did a merkin. Anytime the band said “red light,” we did 2 mountain climbers. Anytime in between, we held the plank…and enjoyed Apache’s rendition of the song. Today I learned that the men of ManU are tone deaf. It was glorious!

Mosey back to the fountain

25 Box Jumps
25 Calf Raises (each leg)

Mosey behind the ‘Shroom.

Today YHC introduced “Blackjack.” As in blackjack, the goal is to reach 21. First we did 20 jump squats, ran the length of the parking lot and did 1 LBC. Then 19/2, 18/3, 17/4…all the way to 1/20.

231 total LBCs and Jump Squats.

Long Mosey back to COT.

Naked Moleskin

We covered over 3 miles this morning with nary a complaint. I promise the Pax will never hear “Roxanne” the same way again.

It truly is an honor to embrace the suck with these men. I know I can count on them to push past their perceived limits and work their tails off for the betterment of their mind, body, and spirit. I’m always proud to see the progress each of you are making.

Today we discussed the farming theme throughout Scripture. Reaping, sewing, pruning…these are examples of how Christ brought the Word to life in the hearts and minds of His people. Today, we have to realize that we reap what we sew. Every action has a reaction, or better yet, every decision has consequences. I encourage you guys to continue sewing good seeds. Continue getting better with your fitness, fellowship, and most importantly, your faith. Have a heart for the harvest. There are people that need the hope of Christ – as John 4:35 says, “I tell you, open your eyes and look at the fields? They are ripe for harvest.” So do it. Go get them. Share the love of Christ with them. Show them what we have. Be His hands and feet in this world.

Don’t waste your time, effort, and energy filling your mind, heart, and thoughts with discontentment and despair. Don’t compare yourself to others. There are only so many minutes in the day – use them to glorify your Father in Heaven. You have been blessed, so be a blessing to others. Pour out love, not hate. Consider your mind a suitcase. There is only so much room to pack things in. Fill that suitcase with positivity. The less room that is occupied with negative thoughts, the more room there is for good things. Realize that you have been blessed. Count your blessings – I assure you they outweigh your curses.

I’m proud of you guys.

Announcements

7/31 Petra workout tomorrow behind Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate.

8/1 FiA starts in Rock Hill at 8:15. Send your Ms.

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

8/15 – Looking for some F3 men to help Fort Mill Care Center move. Details here http://f3nation.com/2015/07/22/fort-mill-care-center-move-preblast-help-needed/

York County Sherriff’s Blood Drive (check with Popeye for details)

Monday – Moss Justice Center 8-1
Wednesday – District Office (behind York County Natural Gas)
Friday – Piedmont Medical Center 7-7

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Do you know what day it is?? It’s hump day leg day!!

2015-07-29Leave a comment

QIC: Longshanks
When: O7/29/2015
Pax: Aquaman, Zima, Axl, Cable guy, Smuggler, Gears, Willy, Cerrano, Howitzer, Royale, Longshanks
Posted In: Pantheon

11 of the best from Alcatraz/the Fort showed up at Pantheon despite the warning that today would be leg day and that Dora now knows how to count to 5 (hundred that is). Disclaimer was noted. And off we’d went.

The Thang

Warmup lap around the big loop with butt kickers, high knees, walking quad and hamstring stretch, skips, and karaoke with some regular running.

Circle up for SSH x 20, IW x 15, Windmills x 10, Hillbilly walkers x 10

Partner up and get ready for Dora 1, 2, 3, 4, 5. 1 partner runs the front drop off area down and back while the other does the exercise. Switch when runner returns.

100 jump lunges

200 bombjacks

300 monkey humpers (it’s not hump day without them)

400 squat

500 calf raises

Keep running until the 6 is finished. Or finish with more calf raises

Mosey to the wall for some peoples chair

Finish with abs LBC x 10, flutter kicks x 10, Freddy Mercury x 10, dying cockroach x 10

Mosey back to flags for COT

Announcements – Everything on 8/8. Goruck Kill that 5k in September. Running a special on it now

Prayers – Niece having heart surgery (think it was Royale), Gears for being back in the gloom after vacation

Moleskin

1. Thankful for this group and the opportunity to lead it. Thanks to Zima. Always good to see my Alcatraz/Tega Cay brothers

2. The heat and humidity lead to Aquaman taking of his smelly shirt. Then Gears followed suit. By the end of the workout it looked like we were playing shirts vs. skins pickup basketball

3. Great work by all PAX today. Little bit of grumbling during the 500 calf raises, but at least it wasn’t Burpees. Kudos to those that got up a few minutes early and ran to Pantheon. Extra credit always makes you a HIM

4. Always strive to #getbetter

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Lower Half of The Patriot w/ a Splash!

2015-07-28Leave a comment

QIC: Boeheim/Winchester
When: 07/25/2015
Pax: Cheeto, DaVinci (Cheeto's 2.0) Padre, Walker, Bandit, Italian Job, Jeter (Boeheim's 2.0), Fusion, Silver Bullet, Limp Biscuit, Gavel, Mayhem, Popeye, Apache, Bogey, Boeheim, Winchester, Tread (FNG), Turbine (FNG), Shingles (FNG)
Posted In: The Fort

YHC hadn’t been to The Patriot in a long time and was excited to get back there. No complaints to be had about the weather, the attendance or the work we put in. As it turned out, every bit of pain was administered down the hill past the tennis courts. Calling it the “Lower Half” is my creative initiative. The Splash was thanks to FNG Tread when he let the merlot fly during Winchester’s half of the Q.

The Thang:

Mosey to the lower half for COP

SSH x 50

IW x 20

Mountain Climber x 20

Windmill x 20

Merkins x 20

MNC x 25

Low Slow Squat x 20

Peter Parker x 20 & hold for

Plankorama

Stoll over to the hill for Jacob’s ladders.

1st one – 7 trips – Burpees at the top from 7 to 1; Flutter Kicks at bottom 5x(trip#) for 35 at the end

2nd one – 4 trips – Merkins at the top from 7 to 4; LBC’s at top 5x(trip#) for 20 at the en

Hand Off to Winchester

Working the football field – crab walk the short side, burpee broad jump the long side (if you are an FNG that later gets named Tread, you splash merlot on the long side) crab walk the short and burpee broad jump the long side to complete the field. Great challenge by Winchester!

11’s – Start w/ 2 merkins & 9 bombjacks; then 3 merkins & 8 bombjacks until you’ve flipped flopped to 9 merkins & 2 bombjacks.

End with a “Merkin Mess” (or might have been Merkin Mashup) – Half the pax shoulder to shoulder in plank position facing one way. The other facing the other way. Group 1 counts a Merkin (DOWN – 1) while Group 2 holds the plank. Then switch. If your knees hit the ground you’re supposed to be “out” but everyone would plank back in until we got up 10 merkins per side. I had never seen this before and I don’t see it in the lexicon. But it was awesome!

Mosey back to the parking lot for COT. Never made it to the soccer fields, playgrounds or running path. The Patriot has a lot to offer, especially w/ co-Q’s like Winchester. I won’t wait this long to get back there, and neither should you!

Announcements

August 1st – Southern Discomfort – Metro’s version of Hog & Coyote – Walker challenging The Fort & Rock Hill Pax to represent so he’s not alone.

August 7th – 3rd F at Eternal Church 6:00 in Fort Mill. Leaders from Fort Mill Schools for an information session.

August 8th – Gladiator Gam @ Indian Land; World’s Largest Coffeteria @ Applesbee’s on Cherry Road – 8am. 2nd-F Gold gathering 1 PM – Carolina Links

Prayers from all the Pax as Bogey went around the horn. Then he had us all grab the shovel flag for the closing prayer. A great touch he learned from the old man C-SPAN.

Those that are in the BRR, grab those opportunities to run!

Boeheim out!

Aye!

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F3 Leg Day at the Eagles Nest!

2015-07-28Leave a comment

QIC: Bogey
When: 07/28/15
Pax: Riddler, 3D, Spitz, Apache, Fusion, Burgundy, SGT York, Sweeper, Popeye, geppetto, Lucky Charms, Swamp Fox, Catfish, Toro
Posted In: Uncategorized

The Thang:

Mosey to Steps and take 3 laps up and down the steps

Mosey to next set of steps and bunny hop up and down the steps 3 times

Went 3 rounds with bunny hops, High knees and Lunges

Mosey to Fountain for Toro warm-up VQ training SSH-Moroccan night clubs- imperial walker

Slow Merkins – Strange Leg exercises inspires by Pure barre from FIA Jelly

Mosey to Benches for Dips, Step ups and Derkins

Mosey to Statue for Alligator crawls, duck walk, derkins and dips

Round two of the Statue was Lunges, derkins, Lunges

Mosey to the steps for some follow the leader up and down and around the steps

mosey to the wall for some wall sits

mosey to the amphitheater for some follow the leader up and down and around the steps

Mosey to the BIG hill beside the theater for some follow the leader up and down and around the steps

Mosey back to the COT!

Lots of Legs doing lots of Moseying!

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