What goes up, must come down

2015-07-22Leave a comment

QIC: Pusher
When: 7/22/15
Pax: Mailman, Tinker Toy, Schrute, Padre, Jekyll, Swamp Fox, Gepetto, Burgandy, Tractor, Silver Bullet, Scarecrow, Mugshot, FNG Longbow, FNG Ace, FNG 3D
Posted In: Uncategorized

17 Men gathered at PHOP for what turned out to be 45 Minutes of Mary. The theme of the workout was the Escalator of Life,

The Thang

Mosey to field

SSH x 30

Windmills x 15

Merkins x 12

WAM x 12

Mtn Climbers x 20

IW x 15

Escalator

Four cones stationed around North Rock Hill Church each about 100 yard apart

Going up…

#1 – 10 Burpees

#2 – 10 Burpees, 20 LBCs

#3 – 10 Burpees, 20 LBCs, 30 Plank Jacks

#4 – 10 Burpees, 20 LBCs, 30 Plank Jacks, 40 Dying Cockroach

Flutters till we get the 6

Going down…

Partner Up (Cause everyone needs a partner for accountability during the bad times)

#1 – 40 Mak Tar Jais, 30 Partner Derkins, 20 Partner Heels to Heaven, 10 Partner sit ups

#2 – 30 Partner Derkins, 20 H to H, 10 sit ups

#3 – 20 H to H, 10 sit ups

#4 – 10 sit ups

Pick up the 6

Seal Team Sit Ups x 20 (Crowd pleaser)

1 minute Plank (don’t ask Burgundy for a joke!)

Lap around to pick up the cones

COT

You see, life has plenty of highs and plenty of lows. There is no question we spend too little time enjoying the peaks and too much time worrying about the valleys of life, As we head into the tough times, we need the accountability of men to help us during this time. A true brother or friend is someone who can provide sound advice and will not weasel out of the tough discussions. That is what F3 can do for you and has done for me.

Announcements

NEW AO starting in Rock Hill on Fridays at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Nice leadership by Bogey , Tinker Toy and Padre.

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

TClap |

Fort Mill Care Center Move Preblast – Help Needed

2015-07-22Leave a comment

QIC: Fusion
When: 8/15/15
Pax: The Fort, Alcatraz, The Patriot, The Reservation
Posted In: Alcatraz, The Fort, The Reservation

The Patriot’s Fusion is looking for some strong men to help the Fort Mill Care Center move food from their temporary location (818 Tom Hall Street) to their new location (2760 Old Nation Rd). We welcome all AOs to come Saturday, August 15th after their regularly scheduled workout. We plan to meet at 8:30 or 9 at the Tom Hall St location. Reach out to Fusion on Twitter @gilletted01 to let him know if you can help. The Fort Mill Care Center has helped our community for many years and this is our opportunity to give back. Trucks, trailers, and Pax are needed. Please take the time to help this worthy cause.

When there is a need and we have the ability, we should set an example for our communities showing that a real man steps in when the world steps out. Let’s be God’s hands and feet and help out. It is what we do.

Fitness: check. Fellowship: check. Faith: check. No excuses, just do it. Many hands make light work.

TClap |

The Fort – “The 40’s is the fastest decade” minus Cake Boss’ speed.

2015-07-22Leave a comment

QIC: Lugnut / Cake Boss
When: 06/18/2015
Pax: Photo Bomb, Backdraft, Wheelz, Skinner, Macquver, Pusher, Tatonka, Rebel, Mile High, Iron Horse, Solid State, Greenwave, 1 niner, Masterpiece, Lead, Transplant, Assasin, Flat Tire, Rooney, Sweeper, Lugnut, Spitz, Cooperfield, Mr. Hand, Repeat, Co-Pay, Mr. Clean, Drago, C-Span, Javier, Bass-O-Matic, Aireborne, Chaser, Cake Boss
Posted In: The Fort

34 PAX arrived from all directions and modes of transportation. Some driving, some running in from Chick-fil-et, all arrived ready for the Saturday pain-a-topia provided by Lugnut and Cake Boss

Lug nut at the Q:

No fng, disclaimer

Mosey to largest part of WEP

SSH x18 IC, IW 18xIC, Burpie/flying squirrel 10 oyo, Peter Parker 18xIC

Burpie 10 x IC (hard to count correctly) – Lesson on the correct Burpie

Count off into 1’s and 2’s Mosey to hill

1’s bearcraw up to do 5 bombjacks at top and bottom While 2’s jumping lunge with a squat Flapjack, 3 rounds

Mosey to man hole cover to bear craw to playground (way to far (150 yards) due to lack of depth perception but modify as needed).

Line up in 1’s and 2’s by playground.

One pax to run to manhole and back while other does squats until pair does 200. Early finishers do flutter kicks until 6 comes in,

Morocan night clubs x18IC,

1’s and 2’s again to run from manhole cover and back until 200 CDD. Early finishers do holly dollies until 6 cones in.

Switzer: 40’s are said to be quickest decade in a man’s life due to man being comfortable. But many men need something like F3 to break out of comfort zone and live with a Purpose. Younger men living with a purpose will go through their 4o’s strong and as a leader.

Cake Boss at Q:

Mosey to sidwalk closest to playground in 2 single file lines

Lunge Walk Indian Run – 1/4 mile around to parking lot of WEP, line lunge walks while 6 of each line sprints to front. Real quad burner.

Passed a dead dog on the side of the road while lunge walk and made me sad, as it was a pup and propbably somebody’s family pet…..prayers to that family and God’s creation.

Once at parking lot, Switzer on Roadblocks and Detours. Life gives us detours (lose a job, move to a new city, kids require different school) sometimes they are not part of our plans and roadblocks (can’t find a job, cancer, tragic loss) that stop us in our tracks and we feel we have no where to turn. More to come…..

1’s Run Camel back path to T at end and do 5 donkey kicks and come back

2’s 5 merkins, 5 wide arm merkins, 5 diamond merkins

Flapjacks

Repeat with 10 of each excercise mentioned

Switzer – when faced with detours and roadblocks we need to turn to Sky Q for the answers. When left to our own ablitites we will take laps in the wilderness until we realize we need his stregnth and guidance on all things. Trust in HIM and he will remove roadblocks and reveal the right path for you!

Mosey down path to large hill, run up hill, down road and back to COT!

Strong PAX today. It was Hazy, Hot and Humid. The beatdown was rough and conditions ever more rough, but the PAX really encouraged each other and lifted each brother up throughout the morning.

8/7 – 3rf F convergence at Eternal Church with area school principals to discuss upcoming school year and leading our kids.

8/8-Gladiator Games – Indianland 6:30am

8/8 – Worlds Largest Coffeeteria – Applebee’s Dave Lyle Blvd Rock Hill 8am-10am $7/plate

Many prayers and praises. Please continue to lift up PAX members that are sick, injured, going through health issues with family and all other prayers.

Once again, humbled and honored to be part of this PAX called THE FORT!

Be a leader and don’t let your 40’s fly by without pouring into other men and being there for someone. Great words by Lugnut! Something to challenge all PAX is to lift someone up today with some encouragement!!

TClap |

Abs are at the end!!

2015-07-21Leave a comment

QIC: Maximus
When: 04/21/15
Pax: MacGuyver, Green Wave, Cake Boss, Rebel, Bam Bam, Back Draft, Trojan, Chicken Hawk, Lil' E, Freebird, Santini, FNG (Dirty Dozen), Seacrest, White Lightning
Posted In: The Colosseum, The Fort

My name was drawn to Q on my home turf of the Colosseum this fine, muggy Tuesday morning. It’s always nice to come home, even if the darkness keeps you from seeing a brother 2ft away. With all the Twitter-chatter about celebrity Q’s at neighboring AO’s, I wasn’t sure I’d have any more PAX than a few guys I’m going on a mission trip with. That thought was crushed as high beam after high beam rounded the corner and headed right toward us. Such a welcome sight!

Shout out to Santini for the EH at Church. Morgan, now Dirty Dozen, will likely not sit next to you again. After an FNG-friendly disclaimer (welcome Dirty Dozen), the 15 of us took off into the darkness and made our way to the warm-up.
SSH
Mountain Climbers
Carolina Dry Docks
Flying Squirrels
30 Second Step-Ups (each leg)

Abs (it’s never too soon):
100 LBC’s OYO then run the loop. After a few looks that implied I should know abs are at the end of the workout, I just told myself, they’ll eventually start…won’t they? Once you finish, do the long loop.
Kettle Bell-passing Russian Twists: Shoulder to shoulder, doing Russian Twists while passing a 35lb KB from end to another and back. Again, I got a few looks but…

Ongoing plank series:
Merkins into Oblique V-ups left into Dips into Oblique V-ups right
Peter Parkers into Oblique V-ups left into Dips into Oblique V-ups right
Parker Peters into Oblique V-ups left into Dips into Oblique V-ups right

Mosey to the playground and skip most of the rest of the Weinkie:
12 Swing Knee Tucks
12 Pull Ups
12 Diamond Merkins
REPEAT

Mosey to the GHMS front wall for a prolonged wall-sit:
2 men do the walking gator merkin to the end of the line while the PAX wall sits. Go until everyone has a chance to gator-walk. Don’t forget to congratulate Cake Boss on his great form.

It’s never easy for an FNG to hold his own but our own Dirty Dozen did just that. He did so well that he received F3’s fastest name change. He was originally Baker’s Dozen but 30 seconds later, the guy who EH’d him, Santini, nominated Dirty Dozen. All in favor…AYE.

Announcements: 8/8 Gladiator Games, Pancake Fundraiser for the Colombia Mission trip, Golf Outing. Keep an eye on the ever-expanding list of AO’s and get out to support the new ones. 8/7 is the 3rd F Convergence at the Eternal office behind Zaxby’s for a talk with Principals and Teachers of our schools.

Prayer Requests: Pray for Rebel’s daughter and the procedure to remove wisdom teeth. Prayers for CSPAN’s daughter and her mission with CRU (Campus Crusade). Reach out to Cake Boss or CSPAN to learn more about what she’s doing in the name of Christ. Praise for Olivia’s 3rd birthday. Added prayer request for my family as my M’s business gets under way. Many hours are put into this venture and it can be stressful.

AYE!

TClap |

PRE BLAST 2nd F GOLF for The Fort Region

2015-07-21Leave a comment

QIC: Jekyll
When: 8/8/2015
Pax: The #faithful that think the maddening game of Golf is fun.
Posted In: Uncategorized

Bring your sticks for a great 2nd F outing.

Please click sign up genius link:http://www.signupgenius.com/go/10c0f4cafae2fa7fd0-2ndff3

I have 5 foursomes set up and can go up or down based on response. Club is offering a reduced rate. $49($69 rack) including ball buckets.

August 8th, 2015

1:00 pm

Carolina Lakes Golf Club
23012 Kingfisher Drive
Indian Land, SC 29707
803-547-9688

TClap |

Return of the Murph

2015-07-21Leave a comment

QIC: ZIma
When: 07/21/15
Pax: Decibel, Spitz, Dark Helmet, Wheels, Bass-A-Matic, Sasquatch, Spider-Man, Copperfield, Axl, Cerrano, Change Order, Zima
Posted In: The Ballroom

12 Men posted to The Ballroom this morning to put in some serious work. YHC alluded to what was coming the night before on the Twitter Machine and was curious to see who would show. 5 of us put in 3+ miles prior to the workout and we picked up Sasquatch who was on his way to Golden Corral (sorry guys). Quick disclaimer by me that I have never in fact read the disclaimer, but did my best to explain the spirit of said disclaimer. With that we Moseyed…

About .25 mile mosey to quick COP

COP
25 SSH (IC)
25 Mtn Climbers (IC)
10 Windmills (IC)
20 IW (IC)

Mosey just a few yards away to one of the parking lots and disclosed we would be doing a Murph workout (slightly modified). The Murph consists of the following:

The Murph
1 Mile Run
100 ~~Pullups~~ Curb Dips (Modified)
200 Merkins
300 Squats
1 Mile Run

For this Murph we partnered up. One partner would be running .20 miles while the other was completing the exercise. Upon return, exchange roles. Since we were partnered up, each team needed to complete 200 Curb Dips, 400 Merkins and 600 Squats. Then began the groans. I said we would be working. About 35-40 minutes later we were done and all teams had completed the Murph. Quick mosey back to COT. Strong work by the Pax and a lot of encouragement coming from everyone. For some of you it was your first Murph! 2.5+ Miles for the Murph and 5.5+ Miles for those with Extra Credit! Outstanding job!

The story of Navy Lieutenant Michael Murphy can be found here and is a great read. A true American Hero!

NMM
Half of the Pax that posted this morning ran to the workout!!! I am truly impressed and was proud to lead such a fine crew. Thanks to Ludicrous Speed Go! + Axl and Sasquatch for the morning run. Y’all are nuts (takes one to know one)! Tclaps to Copperfield for grinding it out this morning. 3 weeks in and he gets hit with a Murph! Great to meet Bass-A-matic! Virtual trophy has to go to Sasquatch (congrats on the marriage). The guy must have been keeping a 7 minute pace and does textbook squats (Name Change to Sasquats?). I was chasing him the whole time. Additionally, Tclaps goes out to those that finished “early” and continued to do squats/running until the 6 came in. Not much more to it folks. This morning consisted of a lot of work, a lot of pain, great fellowship and breathy mumblechatter! Great way to start a Tuesday!

Announcements
07/23 BRR Meeting at 7:00 PM at Town Tavern
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
09/12 Camp Care 5K and Premature Oktoberfest (Check with Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayer for Spitz’s Mother in Law
Praise for Sasquatch’s family. He just became an uncle!
Prayers for Spider-Man’s friend Amanda who is having surgery
Prayers for the Pax looking for employment
Prayers/Praise for Decibel’s new business
Prayers for Wheels’ brother Keith and his marriage
Prayers for Wheels’ wife health (MRI for lump today) and an interview at a school today

Zima Out!

TClap |

Eagles Nest Back Blast

2015-07-21Leave a comment

QIC: Hasselhoff/Pusher
When: 07/21/15
Pax: Old Bay, Transplant, Geppetto, Solid State, Fusion, Apache, Toro, Lucky Charm, Burgundy, Pusher, Catfish, C-SPAN, Bogey, Flat Tire, Hasselhoff
Posted In: Uncategorized

15 PAX showed up in the gloom for a Black Eyed VQ and Celebrity Q showing.

First we moseyed over the Winthrop Campus for some COP.

25 Side Straddle Hops
15 Windmills
10 Merkins (Apache’s Request) – Hold for 10 Count by Flat Tire
15 Imperial Walkers
20 LBC’s
15 Carolina Dry Docks
19 Freddy Mercurys

Next went to courtyard in front of Roddey Hall for some partner exercises. One partner ran while the other did the following until we reached a total of:

100 Dips
200 LBCs
300 Squats

Pusher took over from here and we stayed at the courtyard to do:

20 Stepups
15 Derkins
10 Box jumps
15 Stepups
10 Derkins
5 Box jumps

Then ran to the Campus Center to do Wall Sits and Balls to the Wall

Finally, ran over to kiss some frogs and back to the COT.

YHC – Hasselhoff

TClap |

The Royale Treatment

2015-07-21Leave a comment

QIC: Royale/Cable Guy
When: 7-18-15
Pax: Cornhole, Paula Dean, Smuggler, Change Order, Minuteman, Cheddah
Posted In: Alcatraz

Royale gets another shot at the Q!

8 Strong at Alcatraz

Mosey around Runde to COP

SSH

Carolina Dry Docks

Merkins

and a bunch of other stuff!!!

then hand off to Cable Guy so we can run some hills and stuff!!!!

Mosey around Runde yet again to the big hill

4 rounds of run to the top of the hill do 15 merkins

back to the bottom do 10 merkins

Mosey to another hill to do 3 rounds

Run to the top and do 25 LBC

to bottom and do 10 LBC

Repeat 3 times

COT

BRR training or just getting better! The hills do not make it easy to take it easy! Excellent start to the weekend!

TClap |

Man U PAIN 101 – What’s in a Name??

2015-07-20Leave a comment

QIC: Cake Boss
When: 07/16/2015
Pax: Italian Job, Posh, Popeye, Sgt York, Tinker Toy, Lucky Charm, Smilie Face, Mailman, Apache, Catfish, Wheelz, Chicken Hawk, Shrute, Transplant, Cake Boss. FNG - Riddler!
Posted In: Uncategorized

16 of the finest men arrived at Manchester Theater or better known as MAN U for a date with the DRP (Daily Red Pill). PAIN! DISCOMFORT! PROGRESS! All of them swallowed it and stood tall in COT!

YHC was honored to lead this crew today. My message was on a good name and the meaning of our names. Sometimes we don’t know how we were named, however we have everything to do with what are name says about us and who or what we represent. My challenge to the PAX was not to dwell on the past and or our mistakes, but to make your name now and on what you do next. Be the man God wants you to be and not what this culture says. Make a good name for yourself where our Sky Q will say “Well done good and faithful son!”.

The Thang:

Mosey short distance to COP around the pretty fountain….I’m a sensitive Q

SSHs, Derkins, IWs, Dips, Squats, Derkins, Peter Parkers, Dips, LBCs

Mosey to front of Movie theater….

Partners wheel barrow up front of theater and then run around railings back to front X 3

Mosey to Hill –

Partner #1 – Bear crawl across street, run up hill, do bombjack

Partner #2 – LBCs till #1 gets back….flapjack up to 7 bombs jacks each and 100’s of LBCs

Mosey to far side of theater

Partner #1 – Wall Sit

Partner #2 – Run across parking lot, do 5 merkins, come back and swap.

Round 2 = 10 merkins, Round 3 = 20 merkins

COP – Flutters, Freddy Mercurys, Superman’s, Parachute, Hello Dolly’s,

COT – Lots of good fun at MAN U. Love my brothers south of the river. MAN U is an awesome AO and plan on hitting it often.

New AO Friday and Bible Study – 7/24 Bojangles Cherry Road

8/8 – Pancake Breakfast – WORLDS LARGEST COFFEETERIA!!! 8am-10am

Humbled and Honored to lead an be led by this group of men! Have a strong name and honor Sky Q at all times!

TClap |

Put Me in Coach

2015-07-20Leave a comment

QIC: Bubba Gump & Zima
When: 07/18/15
Pax: Peach, Italian Job, Dark Helmet, Smiley Face, Bojangles, Apache, Limp Biskit, Bob Vila (FNG), Scout (FNG) Respect!, Santini, OSHA, Popeye, Silver Bullet, Scarecrow, Gavel, Fusion, Cerrano, Spider-Man, Mugshot, Bubba Gump, Zima and 1 other I didn't get
Posted In: The Fort

YHC received a call from Bubba Gump Wednesday evening asking if he could co-lead the Q at the Patriot this coming Saturday. Having never posted there yet, I jumped at the chance. I really wanted to check out what all the hubbub was about in Rock Hill. Place has been growing like crazy and adding AOs left and right. A few of us arrived early for some BRR extra credit and some long-winded story telling from Bubba Gump (you got to get their early). As the last few gentlemen rolled in, BG started us off as we moseyed towards the fields…

The Thang:
Mosey to one of the soccer fields…
COP for 10 Merkin (IC) / 20 SSH (IC) / 10 Merkin (IC) / 20 SSH (IC) / Can’t recall the full count but this is close.

Recover while Coach BG rattles off some #Clemson statistics and how it’s only 54 days until football season. He’s set up some cones (actually cereal bowls from Walmart because they were on sale and a steal) and begins to outline our first exercise.

Football Conditioning
2 lines formed for 4 rounds of football drills / Alternating Cones Back and Forth
1. Bear Crawls – Speed Chop Down Line
2. Back Pedal – Speed Chop Down Line
3. Side Shuffle – Speed Chop Down Line
4. Zig Zag – Speed Chop Down Line
Each round ended with 10/10/10 OYO of Merkin, LBCs and Squats

Mosey to another Soccer Field for some BLIMPS
Burpees (5)
Lunge Walk (10)
IW (15)
Merkins (20)
Plank Jacks (25)
Squats (30)

Finish up the first half with some assorted ABLAB and a few minutes of Bubba Gump reminding us to be #beintentional, #beproactive and #beready. Think about someone this week that you can lift up. F3 is about being Third. Hand off to YHC.

SSH while the cones are being collected. We never leave the 6 behind, especially when they’re serving the PAX by cleaning up our mess. Mosey back to the parking lot and to the track. YHC lays down the #endurance work about to be had.

Chain Sprints
2 Stations on opposite sides of the track. 2 Groups always running while the other 2 groups are doing the work at opposing stations on the track. Runners relieve the workers and the workers begin to run (think run half lap, exercise, half lap, exercise, etc.)
Station 1: Burpees / Bomb Jacks / Tuck Jumps
Station 2: LBCs / Flutters / Freddies
Looks easy on paper but is far from the truth. Everyone’s heart rates were jacked. #cardio

Once completed, mosey to the center of the fields for some Jack Webb 1:4 count to 10. Always the crowd pleaser. Good to see Santini get in 400+ Merkins with my 2 Qs this week. I know there were others but was loving his #mubblechatter.

With only a few minutes to spare I had the Pax line up at the end of the field, complete a 20 yard burpee broad jump series and then sprint to the other end. Turn around and sprint/jog back. Mosey to COT.

NMM
Great work by the PAX Saturday morning. The Patriot is a great AO of which I only saw a glimpse. I will definitely be back soon. Great words and storytelling from Bubba Gump. Be intentional and reach out to those who may need to be lifted up. That’s why we’re here. Also loved the #mumblechatter going on between Apache and Italian Job. Whatever you guys are doing, keep it up (high energy). F3 is such a great force. My first post ever I was unsure and nervous about these workouts in the AM. But I took that step. And kept making leaps to post more, get to know the guys, get out and serve with some of them, start leading workouts, etc. You probably know a few #sadclowns out there that need this. Get out there and EH them. All it takes is that first step. Be intentional, be proactive and be ready. Welcome FNGs Bob Vila and Scout!

Announcements
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
08/08 Help with the Fort Mill Care Center Move
08/15 Crime Stoppers Pancake Breakfast at Fatz in Rock Hill
10/24 Mud Run (Teams are forming)

Prayers/Praise
Lifting up all the prayers and praise of the Pax
Prayer that you can share F3 with one person this week
Prayers to be intentional, proactive and ready

Zima & Bubba Gump

TClap |