5k plus PAIN…

2015-07-28Leave a comment

Posted In: Block Party

7 souls descended onto WEP on a humid July morning. The increase in Tuesday workouts has thinned the PAX at WEP – we are ready for more FNG’s to come join in on the pain.

After a hurried disclaimer, we jumped into the thang:

Mosey to the field for:
SSH x 25
Merkins x 15
Windmill x10
IW x 20

Line up along the tree line and OYO to the nearest drill bit: karaoke out & back. Repeat w/side shuffle, butt kickers, and backwards running. Watch out for the dip.

Mosey to the Veteran’s Memorial on 160/White St. That is Pain Station #1 – 25 dips. Run up Main St to the parking lot across from Hardee’s for Pain Station #2 – 25 merkins. Run Clebourne St to the Credit Union for Pain Station #3 – 25 lunges, then close the loop. Rinse and repeat two more times. Change up pain stations to include lunges, LBCs, plank jacks, and squats.

Mosey up the Massey Street hill to the parking lot by Bowzee Wowzee. Run the length of the lot and back OYO, then 25 merkins. Rinse and repeat with 25 squats, and 50 LBCs.

Mosey back to WEP parking lot. Gump’s watch set the distance at 3.18 miles.

Prayers out to those in the PAX with upcoming travels, those with family who are sick, and those with changes in their jobs. Thank you to the PAX for the opportunity to serve. It is a blessing to be a part of a strong and faithful group of men.

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What doesn’t kill us makes us stronger but so does dying to self

2015-07-28Leave a comment

QIC: Chicken Hawk
When: 07/28/2015
Pax: Decibel, McGruff, Change Order, Anchorman, dark Helemt, Barry manilo, Elmer, Sasquatch, Twister, Copperfield, Geronimo
Posted In: The Ballroom

12 men including 1 FNG (Geronimo) met in the parking lot of the the ballroom on a hit, humid morning to watch a couple of sad clown run stationary next to their ferns in anytime fitness. Dark Helemt is getting stationary printed to leave on their cars. No sad clown left behind!

Message:

In order to have a deep spiritual relationship with God he requires death. First he required the atoning death of Jesus to wash is clean of our sins to allow us to be in his presence. However, in this life we must die to ourselves daily, humble ourselves, make ourselves third if we want to enjoy the relationship with Him that we all yearn. Said another way, we will have separation from God if we do not die to ourselves.

Cop

Mosey to Publix parking lot
– 50 SSH
– 25 imperial walkers
– plank a Rama
– 20 ccd
– 15 mountain climbers
– 15 dips
– 20 low slow squats

The THANG

Mosey to the bottom of the coupon lot. Count off by two

25 lbs Plate push up to the top of the hill as far as possible while rotating through the pax. The pax rotates through a series of coupon exercises.
– curls
– triceps extensions
– shoulder press
– squats
– merkins

Mosey to the next hill for a little partner work
– 100 flying squirrels while partner runs
40 count wall sit at the request of Twister
– 150 plank jacks while partner runs

End with a little Mary rotation.

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Corruption’s VQ & What does chin on the ground really mean?

2015-07-26Leave a comment

QIC: Corruption (VQ) & CSPAN
When: 07/22/15
Pax: Aqua Man, Axl, Cable Guy, Cerrano, Chaser, Corruption (VQ), CSPAN, DD, Gears, Mouse Pad, Paula Dean, Royale, Smuggler, & Zima
Posted In: Pantheon

Disclaimer (statement witnessed by Legal Counsel…no FNGs)

Corruption on VQ:

Very short Mosey

VQ COP was well executed

Obviously Corruption has some great potential…all Site Qs get #HIM on the schedules

CSPAN on Q

Off and running, we made a bunch of laps around the parking lot with a bunch of stops as I was trying to loosen my legs up…#old #fail #didNOTwork

We did a bunch of very slow Americans where to insure proper form we touched our chin on the pavement…try it #makessomethingBADworse + made my shoulders sore

Meat and Potatoes of the morning was 5 burpee broad jumps laps across the parking lot with return of lunge walk back #awful and a 10 lap x 10 squats sequence #COBAINS to all of the PAX who were too sore to run on Thursday

Finished out with some Derkins with our feet on the fence…

Finished up with ABLAB

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

It was my honor to Q with Corruption for his VQ…appreciate the invite to this new AO…really fun group this morning, and a great morning with a bunch of #HIM

Be a better man today than you were yesterday,

CSPAN – over & out

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Launch of “PETRA”! #Greek #Lookitup Friday in RH

2015-07-25Leave a comment

QIC: Bogey
When: 07/24/15
Pax: OSHA, 3D, Riddler, Catfish, Italian Job, Twister, CSPAN, Padre, Shute, Tinker Toy, Lucky Charm, Hasselhoff, Pop-eye, Swamp Fox, Apache, Toro
Posted In: The Fort

We kicked off the 6th workout day for Rock Hill this week! Congratulations #F3RockHill #TheFort ! Good job men! Keep Turkey Punchin and get the PAX out here!

This workout was kicked off on 7/24 in Rock Hill so I looked up 7/24 in the bible and there it was!

Matthew 7 24“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. 25The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock

So with Italian Jobs great AO naming skills by our side, we named this AO “PETRA” #Greek #Lookitup!

Bibles and Biscuits also kicked off at the new AO right after we had some fun and what a great turnout and a good word from Tinker Toy!

Next week we will have Apache on Q at PETRA and Padre leading the Bibles and biscuits! You will not want to miss either of them so c’mon out and bring your friends!

The Thang:

COT Warmup – Mosey Sprint – COT Warmup with Toro “VQ in training” leading us in an exercise.

Mosey to a small patch of grass near some dumpsters and attempted to do an AB lab while the trash truck was stirring up a smell in the dumpsters that made it hard to breath!

#OMAHA to get away from the trash and found some handrails with about 6 horizontal rails on them. Started on the lowest rail doing 5 inclined merkins and continuing up without moving your feet doing 5 on each until you reach the top. Flapjack to derkins and repeat. #embracethesuck!

Stretching on the handrails inspired by a story FIA Jelly (my wife) told me she did in a class at Pure bar. We will erase that exercise from the memory books…..

Walking lunges for about 30yrds.

Mosey from Office depot all the way over to Pop-eyes and run the CORK-SCREW. C’mon out to find out if you are wondering.

Mosey over to “Bogey’s Wall” This is the best obstacle that this AO has to offer. 2 walls running parallel that range from 3′ tall to 6′ tall and you have to hurdle both to get to the top!

Jacobs Ladder

5-burpies at the bottom

Climb both walls

1 bomb jack at the top

Mosey back around and down

Rinse and repeat until you reach 1 burpie and 5 bombjacks

Mosey over to Bo jangles for Alligator crawls and a few cool down exercises lead by some of RHs finest AO Site Qs. Twister, Italian Job and Padre

Padre had us do Prison cell merkins (modified burpie that is harder!)

COT- See video – Youtube New AO Petra Bogey’s house of biscuits

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Merkins Got Me Jacked Up

2015-07-25Leave a comment

QIC: Stang
When: 07/22/15
Pax: Assassin, Barry Manilow, Chicken Hawk, Dog Pound, Elmer (respect), Legoland, Longshanks, Macgyver, Montelongo, Simpson, Skate Or Die, Spitz, and one other left early didn't get name sorry
Posted In: Ring of Fire

Want to say thanks to all the men that showed up for my first Q all the way through.

Warmup
35 ssh
20 Hillbilly Wakkers
20 Count Windmills
20 Mountain Climbers
Run parking lot various Kareoke butt kicks toy soldiers.

The Thang

Mosey to asphalt football field.
Line up in endzone. Bear crawl 20 yards then do 20 merkins,bear crawl 20 more yards 20 diamond merks,20 more yards wide arm merks, 20 more yards hand release merks, then 20 burpees at other end zone.
Next round
Suicide runs 10 yards back do 15 ssh
20 yards back do 15 seal jacks 30 yards back do 15 plank jacks 40 yards back do 15 bombjacks then 50 yards back do 15 squats. Plank till six is in.
Mosey to Elementary school
Partner up peoples chair while partner runs hill to rotc building does 10 merkins then comes relieves partner. Rinse and repeat 2x each.
Mosey to playground. Partner 1 does derkins off swings while 2 runs lap around playground. Repeat twice. Cot for some various forms of Mary.

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MurkiGras 2015!!!

2015-07-25Leave a comment

QIC: Jerry Lewis
When: 7/24/15
Pax: Vinny, Wheels, Lego Land, Willie, Tater, Royale, Aquaman, Cable Guy
Posted In: The Swamp

10 of the finest specimen of mankind met in the gloom to celebrate the great Polish festival of “Murki Gras” – yes, it’s a thing. Don’t google it, just take my word for it. Murki Gras is a festival which celebrates the christening of a new warrior; in this case we celebrate Jerry Lewis earning the opportunity to train with the Air Force’s elite warriors with the hope of one day donning the scarlet beret and becoming a Combat Controller. There are no beads at Murki Gras, the only souvenirs are shredded pecs, bulging biceps and scattered puddles of sweat. Just before takeoff JL shares The Psalm of David, what it means to him and how it can help a warrior get through the struggles ahead.

10 Minute Active Warmup

– 1 min run

– 50 SSH

– 1 min run

– 40 Murkins

– 1 min run

– 60 Imperial Walkers

– 1 min run

– 1 min lunge walk

– 1 min run

– 15 windmills

Now, with their bodies properly loosened and prepped, they gather at the red spheres of pain where the party begins….

– 50 Murkins

– 10 yard sprint

– 50 flutter kicks

– 10 yard sprint

– 30 diamond Murkins

– 10 yard sprint

– 50 Freddie Mercury

– 10 yard sprint

– 30 wide Murkins

– 10 yard sprint

– 60 LBC’s

As their muscles swell and their pulses race, the apprentice warriors quickly recover gasping for air in an attempt to ready themselves for the next onslaught when they hear the two words every husky boy fears most…. “Let’s mosey”

They race to the Fountain of a Thousand Tears where the battle continues…..

– 40 jump lunges

– 30 Murkins

– 15 box jumps

– 30 Murkins

– 50 supermans

– 30 Murkins

” Let’s Mosey” the words sting their souls…

Gathered at Fort Bestbuy, the men rest against the wall…. Sort of

– 30 seconds balls to the wall

– 30 squats

– 45 seconds balls to the wall

– 30 squats

– 30 seconds balls to the wall

Nothing less than a warrior’s recovery ahead, 1/2 mile Indian run back to COT where festivities concluded with 10 eight count body builders.

Prayers for Tator’s father-in-law Stuart, wheels’s brother Keith, and Royale’s niece.

Praise for Wheels’s wife.

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6 Brave Men Throwing Bells at The Hive!

2015-07-24Leave a comment

QIC: Seacrest
When: 07/24/15
Pax: Rebel, Sugar Mama, C3PO, Dawg Pound, Uncle Si
Posted In: The Hive

6 men showed up to throw kettle bells in the dark at FMHS. We were coming off of a Dark Helmet beat down focused on “quality.” This week we added quantity on to that lesson and the PAX showed up to work! Quick disclaimer, here we go.

The Thang

Mosey around the lot for a quick warmup with butt kickers and high knees.

COP

SSH x 25

IW x 25

MNC x 50

Overhead Claps x 50

Merkins x 10

Peter Parkers x 15

Plank Jacks x 15

Parker Peters x 15

4 Corners

Corner 1: Curls x 10 (5 each arm), Squats x 10, Rows x 10 (5 each arm), Clean Presses x 10 (5 each arm)

Corner 2: Curls x 20 (10 each arm), Squats x 20, Rows x 20 (10 each arm), Clean Presses x 20 (10 each arm)

Corner 3: Curls x 30 (15 each arm), Squats x 30, Rows x 30 (15 each arm), Clean Presses x 30 (15 each arm)

Corner 4: Curls x 40 (20 each arm), Squats x 40, Rows x 30 (15 each arm), Clean Presses x 40 (20 each arm)

Finish Strong

Line up for the finale

5 KB Burpees, 10 tricep extensions, 10 KB swings

Bear crawl to the first light post, sprint to the second, recover jog back.

Rinse and repeat.

Circle up on your six:

Chest presses x 15

Flutter kicks x 15

Dollies x 10

Russian Twist KB pass

COT

BOM

Moleskin

Uncle Si added some extra credit after my audible on KB burpees. He was glad we paid him back.

Good to see most of the same PAX back from last week.

Pretty sure there was a warning and advice given on the proper way to spill merlot. #falsealarm

Good work by all PAX this AM. We all pushed hard and got better. Mission accomplished.

Thanks Longshanks for the Q opportunity.

Seacrest, out!

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Partner Work

2015-07-23Leave a comment

Posted In: The Fort, The Reservation

The morning 18 of the area’s finest showed up for a beating beyond preparation. T claps to Transplant for rocking his VQ warmup and first half of the workout. Hard work from the Pax and a strong word from Mailman. You fellas know how to bring the pain.

The Thang (courtesy of Transplant)

SSH
Imperial Walkers
Dips
Merkins

Mosey to Manchester Events Center

Run length of parking lot – 10 Merkins, run back – 50 LBCs
Run length of parking lot – 20 Merkins, run back – 100 LBCs

Mosey to Heartbreak Hill

Reverse Bear Crawl Up
10 Bomb Jacks
Run down
Rinse and Repeat

Handoff to Mailman

Partnered up in teams of 3 according to similar size. Two partners ran “the chute” (about .2 down and back), while one partner stayed back and did the exercises. Every time the runners returned, teammates switched off so that only one person stayed back to do the exercises. Each team performed: 100 burpees, 200 jump squats, 300 LBCs. This was a real crowd pleaser. Running the length of the lot and back once was tough. Doing it twice before the next exercise was even worse. All totaled, this was about 2 miles of running.

Next up, “Catch Me if You Can.” One team member carried a teammate on his back while the remaining team member did 20 monkey humpers. After he finished with the monkey humpers, he ran to catch up with his teammates and trade off. The team did this down the chute and back.

Moleskin

There was no rest for the weary this morning. Transplant jumped right in with a great start and Mailman closed it out with a Tinker Toy-like beating. After the workout, Mailman reminded us why we did so many partner workouts today (see more here http://www.youtube.com/watch?v=w8noRwXuCfE&sns=em). He reminded us that Christ is there to carry us when things get tough. His grace and forgiveness are free. We can’t earn it. Just like we didn’t deserve to be carried by our partner today, we don’t deserve Christ’s grace. But, He extends it to all who call upon His name.

Partner work reminds us that we need each other as we walk through life. That’s what the second F in F3 stands for: Fellowship. Stay plugged in and find a church home where you can get engaged with others in the Faith (3^rd F). Brothers, we are here for each other. Great work today!

Announcements

NEW AO starting in Rock Hill on Friday at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate. Bring your Sword and lets study together.

7/31 – Food Truck Friday in Rock Hill – Check Twitter for details

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/

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What would my 2.0s do if they could post at The Ranch

2015-07-23Leave a comment

QIC: Spider-Man
When: 07/23/2015
Pax: Serrano, McGuiver, Jerry Lewis, Chicken Hawk, Copperfield, Corruption, Lil E, McGruff, Mr. Clean, Cornhole, Barry Manilow, Dark Helmet, Spitz, Anchorman, Montelongo, Zima
Posted In: The Ranch

17 men converged on the Ranch for another workout on a perfect morning at one of our favorite AO’s.

Warm up:

SSH X26
Windmills X15
Merkin X15 – touch your chest to the pavement, come up an inch….hold (NO CHEATING)
Imperial Walker X15
Mountain Climber X15

I have two daughters that do not sit still very often and are usually bored with normal walking. Instead they do things like skip, run, sprint, etc. to make most any commute interesting. I have been watching them and decided that I it would make for a good F3 workout. My youngest hardly ever just walks up the stairs. So today we are going to ascend the steps from the baseball field to the school the way Brooke would do it. We did this in the order of kind of normal to “why would you do that.”

Sprint up the stairs
- LBC when you reach the top
Bear Crawl up the stairs
- Freddie Mercury at the top
Crab walk up the stairs
- Superman and Rip Cord at the top
Line up sideways on the stairs and plant your hands on one side of the stairs with your feet one step lower. Side ways hop with your feet up two steps. Move your hands up and repeat all to the top of the staircase.
- Flutter kicks at the top

Now that the child’s play is behind us it is time for some real work. Nothing creative about the design of this. This will be the typical grab a partner, one partner does an exercise while the other partner runs. The difference today is that instead of turning left and completing the middle school drop off loop, we will bear crawl the hill, loop around the Frisbee golf goal, stay left toward the school, and return to the PAX completing exercises. This is roughly a 1/4 mile loop, with a steep hill.

Exercises for those not running

75 Bomb Jacks – Congrats to Zima (or maybe Serrano) for completing all of his team’s bomb jacks before the first group of runners returned. Serrano got to go right into the second exercise.
100 Knee Tar Jai
200 Squats

Way more options remained on the weinke, but time is running really short. I really wanted to try out a variation on one of my favorite exercises so we crammed that into the last couple of minutes. The Jack Webb is always a crowd pleaser so I enhanced it slightly by adding a plank jack after the merkin for a little extra shoulder burn. We only had time to complete 6, but it was everything I hoped it would be. We will be seeing that one again for a full 10 count.

As always an honor to lead such a great group of men. Thank you McGruff for the opportunity!!!

Announcements:

Today is the final day for 24 Hours of Booty fundraising. Serrano, Sir Topham Hat, and Spider-Man are all riding together on a team to honor Libby Jones who passed away last year from leukemia. She is the daughter of one of closest friends.

8/8 – Gladiator Games, F3 Golf, Applebees in Rock Hill to raise money for the mission trip to Columbia

Prayer Requests:

Prayers for the families of those impacted by cancer. While the 24 Hours of Booty is a great event, it also serves as a reminder of those lost to cancer. May God give them comfort this weekend as we ride in their honor.

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Board of Pain – Week 3 – The Default Q

2015-07-23Leave a comment

QIC: Longshanks
When: 07/23/2015
Pax: Runners - Package, Pusher, Menthol, Private Ryan. Board of Pain - Burgundy, Aquaman, Copay, Seacrest, Carbomb, Greenwave, Longshanks
Posted In: Laces In, Laces Out

11 of the Forts finest avoided the fartsack this morning and posted to LILO at WEP despite knowing the Board of Pain would be present. 4 of the smarter Pax decided that going for a run was a better option, leaving the Lucky 7 to take on the Board. Disclaimer given and we moseyed to the Board.

The Thang – Board of Pain

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
CarolinaDry Docks – 100
Russian Twists – 100
MACTar Jai– 100
Jump Squats – 100
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Announcements – 8-7 Third F at Eternal Church. 8-8 Gladiator Games/Pancakeaterria/golf

Prayers -Carbomb and his 2 interviews

Moleskin

1. Had thought about taking the board and turning it upside down thus starting at the bottom and then working way up to just to something different. Decided against it. Don’t want to make Jekyl mad

2. Today was a default Q as I was the one with the Board and the regular Q wasn’t going to be there. By default that makes you the Q.

3. Burgundy came out the gates strong and pushed the tempo of the rest. Thought he would pass where MacGyver was last week but him and Aquaman decided to do their 100 mountain climbers together. Which lead to Aquaman improving from last week and earned both the Virtual Trophy for this week.

4. Copay wasn’t to far behind and he finished all of his Mac Tar Jai’s and got one squat jump in which was better than he did last week

5. Not quite sure where Seacrest, Greenwave, and Carbomb finished but I know they all said they improved from their previous attempts at the Board.

6. YHC was the only member of the PAX not to improve this week. I’m not gonna make excuses but sometimes your body just isn’t up to the challenge that day. Sometimes I think we feel like we have to post 6 days a week and push ourselves as hard as we can while we are there. Honestly the best thing we can do for ourselves to get better is to rest from time to time. Your body needs it to recover so that you can crush the next workout instead of just surviving

7. Great work out there Package, Pusher, Menthol, and Private Ryan. This was Private Ryan’s last post before he moves north. You will be missed

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