Return to the Pantheon

2015-06-24Leave a comment

QIC: Chaser
When: 06/24/15
Pax: Zima, CSPAN, Full Count, Serrano, Bear Grylls, Corruption, Axl, Smuggler, Gecko, Howitzer, and Mr. Clean
Posted In: Pantheon

YHC had the honor of an invite to the Pantheon…an AO I last visited for a brutal #BlackDiamond. So….toughness is all I know at this site and the PAX delivered again. It went a little something like this…

Mosey around the child drop-off loop with a series of 1) High knees; 2) Butt kickers; Skip Jumps.

After the dynamic warm-up, we circled it up and did the following:

25 SSH
10 SLOW Squats – hands to the floor
10 SLOW Merkins
10 IW
5 SLOW windmills

Mosey to the bottom of the amphitheater

10 Prison merkins OYO
Sprint up hill / Jog down x5
Backwards bearcrawl up the hill with 5 burpees at each level (Crowd pleaser)
Crabwalk back down the hill (Al Gores at the bottom until the 6 comes in)
Mucho Chesto series – 10 Merkins, 10 Diamond merkins, 10 Wide-arm Merkins

Mosey to stairs in back – partner up on the way over:

Wheelbarrow up the stairs, jog down and flapjack x2
10 Burpees OYO
25 LBCs as a rest

Short Mosey to back of school:

Peoples chair – arms up 10 count, arms out 10 count, 6″ lower arms out 10 Count
BTTW series – 45 degrees 10 count, walk it up to full BTTW for 10 count, walk it back down to 45 degrees and knock out 10 merkins
5 burpees OYO

Mosey down to longer set of stairs – down and back x2 doubling up on the second time up.

Mosey to front of school with a stop for 5 Burpees OYO

10 Incline Merkins
10 Durkins
Mucho Chesto series again (as above)
5 burpees OYO
10 SLOW squats – hands to the floor
5 Prison merkins
25 Freddie mercury (as a rest)

Mosey back around with some high knees, butt kickers, skip jumps and backwards run.

COT

CSPAN was kinda light headed at this point so the announcements were at a minimum but we had reminders for F3 Dads this Saturday as well as the WWL sausage-only 2nd F.

Several prayers and praises were lifted up including message of people overcoming and perservering through various ailments and set backs in there life and well wishes and thoughts for Tatanka with his move to Florida. CSPAN had regained his breath at this point and took us out with the good word.

Again, I GREATLY appreciate the invite to Q at this AO and the hard work that the PAX did through a warm and muggy morning. #ISI #HIM #GetBetter!

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The Ballroom – Sneaky Convergence with Golden Corral

2015-06-23Leave a comment

QIC: Cake Boss
When: 06/23/15
Pax: Change Order, McGruff, Chicken Hawk, Elmer, Sasquatch, Twister, Wheelz, Gridlock, Barry Manilow - +GC crew
Posted In: Golden Corral, The Ballroom

10 of the finest PAX arrived this morning at The Ballroom for a dance with Pain. What they did not realize is that their dance partners were a mile down the road.

YHC fresh off the Q at Tomahawk talked about being the example God wants us to be. Today I wanted to focus on not being a cheap imitation of what we think we should be or what others think we should be. Be the Real Man God made you into and live life with purpose and intention, not floating in space.

The Thang:

Mile Run down to Grace Pres Church on Gold Hill, with one stop to let 6 catch up and set of Windmills

Once arrived, YHC offered some cool drinks of water from the cooler conveniently dropped off there. Then the Golden Corral clan began to show up (1.1mile run) and a convergence broke out. YHC lead some COP while the PAX gathered in…..SSHs, Imperial Walkers, Squats

Jekyll arrives and takes the Q: few more SSHs, Mountain Climbers and count off into 4’s

4 groups to plank and do merkins while PAX does 4 rounds of bunny hops

Switch plank to dips 2 rounds of bunny hops for each PAX member

30 Seal Team sit ups and hand off to Cake Boss

Partner up for 2 rounds of 15 dips and 15 derkins and plank

Call PAX into Switzer – – Challenge PAX to be Christ centered and not World centered and show everyone what makes you different.

Run back to respective COT’s

Back at Ballroom, we did around the horn of ab lab before wrapping up.

Both AOs did 2 mile run with some shoulder work in the middle and some fellowship

Announcements: F3 dads, CAH events, Operation Independence (Gift Cards), August 8th World’s Largest Coffateria

Prayers: Pray for Sasquatch new marriage, families traveling, busy over worked schedules

Honored and grateful for the nod from Change Order…..thank you brother!

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Oasis Garden

2015-06-23Leave a comment

QIC: Old Bay
When: 06/23/15
Pax: Deacon, Airborne, Beast, Repeat, Deductible (FNG), Birdcage
Posted In: Block Party

This morning, 7 PAX chased the gloom all the way to an unexpected oasis of running sprinklers on some of the old Springs building property. Being nearly the longest day of the year, the true “gloom” was in short supply, but the oasis refreshment was aplenty. It is great to see daylight so early into the workout…enough to get a “suns out, guns out” comment from Deacon.

We also welcomed FNG “Deductible” whose first post was solid. Well done, brother!

The Thang:

Indian Run 1/3 way around WEP path

Dynamic warmup – Circle out in field

SSH x30 => Jog
IW (high) x20 => High Knee
Windmills x10 => Butt Kickers
Peter Parkers Peters x20
Mountain Climbers x15
Dry Docks x10

Mosey to front of park

Broad jumps with ascending Merkins to LED sign (2 jumps then stop for X merkins where X is the total number of jumps taken thus far).
Lunge walk // Bearcrawl back
Broad jumps back to LED sign, then burpees (13 – lowest number of broad jumps)

Mosey to Oasis Park

Box Jumps x10
Knee Ups (R) x20
Knee Ups (L) x20
Dips x30
Inclined Merkins x40

Down to lot for People’s Chair and “Pass the coupon”

Over head press (down and back)
Bicep curls (down and back)

To hill for modified ladder:

run to top and do 5 burpees
run back to bottom – 4 burpees
back to top – 3 burpees
etc.

Mary:

LBCs
Low, slow flutter
Freddie
Russian Twist

10 Bombjacks for good measure

COT

Thanks for the opportunity to serve…truly is a blessing and honor. Great post today by all, and looking forward to see everyone out in the (now growing) gloom again. AYE!

-old bay

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Yoga, Speedwork, & Repetitions

2015-06-23Leave a comment

QIC: CSPAN
When: 06/23/15
Pax: Axl, Cerrano, DD, Dog Pound, Freebird, Full Count, Green Wave, Longshanks, MacGyver, Package, Santini, Seacrest, Senator, Trojan, Trucker, White Lightning, & Zima
Posted In: The Colosseum

Conditions were absolutely sweaty and 84 degrees…welcome to summer.

Disclaimer (statement not reviewed by Legal Counsel that is currently pulling a “smarta$$sack/resting up for his next Q…really? I thought my Q’s were easy?”).

I do not think I said how much I appreciated the invite to Q….appreciate the invite to this new AO, and thanks to you Maximus. Gold Hill Middle School is beautiful. #excellentchoice

We took off at a good running pace to Epps Orthodontics = Rooney forgot to pay the light bill #reallyreallydark

COP (circle of pain)

SSH, IW, Squats, Seal Jacks, Windmills, Moroccan Night Clubs, and a couple of others…#mychiropractoriscrazy #stretchingislame #OLD

Plankarama…most of it slow and to ten counts…many rested on their knees…some tried to keep up and some think it is me just needing to waste time before we really start working out…#Package #Zima #manyothers #Stopyourcrying

Line up on curb for 5 rounds of burpee broad jumps / CROWD PLEASER / I tossed in a bear crawl to make things worse…lots of #Mumblechatter

Run around building…Pledge of Allegiance-said in unison but lead by Dog Pound #ThankaVET….run back to curb for one more burpee broad jump sequence…#CryingMumblechatter #REDPILL

Run back to parking area

Long Suicide sequence – #Chippendale’s #stillnotthatsortofgroup

Long ABLAB sequence – called very slow and in cadence #Crowdpleaser #mumblechatter #mutiny

Landed the ship 30 seconds early = no complaints

About 2 miles…this was a very high cardio event…

LIFE LESSON: today’s Q was about repetition, most men are not willing to “push” through the difficult sections of life which has many repetitive events, and about the time you think that the difficult portion is over, life repeats itself only to challenge again and again. #HIM understands and prepares daily for the LIFE battles. A #HIM also understands that each rep counts, and leads by example at any point within the encounter. AYE!

COT (circle of trust)

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

Moleskin:

Always an honor to see The Old School “crew”, here is everything in my notes:

#HIM = High Impact Man
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Great follow up Father’s Day discussion on #HIM and making a deliberate effort to be a #HIM especially with your children, this is leading by example within your family, loving your wife, and showing them that your faith and their faith matters to you.
I forgot to mention $12 T-Shirts

http://f3.mudgear.com/collections/sc-fort-mill-the-fort/products/f3-the-fort-sport-tek-shirts

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and follow our region @F3TheFort @F3RockHill & @F3IndianLand

Be a better man today than you were yesterday,

CSPAN – over & out

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Qing the Kettlebell without a Kettlebell – but the PAX comes through

2015-06-22Leave a comment

QIC: Cake Boss
When: 06/19/2015
Pax: Rebel, Sharknado, C3 PO, Pebbles, Rocky Top, 1 Niner, Barry Manilow
Posted In: The Snake Pit

Driving half way to Tomahawk, YHC realizied I left my kettlebells in the garage all alone. Being to far to turn back, I knew the PAX would pick me up and they did with a solid Carolina Blue KB. Felt special!

8 men arrived and once we all rubbed our eyes out and slapped our faces from the sleepiness of Hog n Coyote event, we were off for a mosey.

Run around DBES to far corner. COP

SSH, Merkins, Imperial Walkers, and off running to front of the Rock

Lunge walk to first tree, bear crawl to next tree, sprint back to KBs

Warm Up over – The Thang

10 excercies, 10 reps or 15 for some each with about a 45yard suicide run in between each excercise.

10 KB Swing w/squat – sucides

10 Single arm Swing/switch Hands – suicides

20 wall sit leg ups – suicides

16 figure 8s – suicides

15 goblet squat – suicides

10 high pull /from squat to stand up – suicides

10 each leg lunge press – suicides

10 each arm merkins – suicides

10 curls x2, 20 tri extention x2, 10 Russian Twist x2

Suicides

COT- Message today was around being the example God wants us to be. With Fathers’s day we all grew up with different examples. Some good some not so good, however the example that never disappoints is Chirst. Follow it and live it, so that others that are watching you know you are Chirst centered and not World centered.

Announcements:

F3 Dads back at WEP 9:30 Saturday
Gift Card Drive “Operation Independence” See twitter, Cake Boss or Tinker Toy in Rock Hill
Galdiator Games – See Pebbles

Prayers for Colombia Mission trips for youth group. Prayers for all men to be leaders to the best of their ablitites.

Thanks Ringer for having me…..good group of guys out there!!

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“Operation Independence” – Gift Card Drive #HIM

2015-06-222017-06-16Leave a comment

QIC: Tinker Toy, Padre, or Mailman & Cake Boss
Pax: ALL PAX
Posted In: Block Party, Flight Plan, Golden Corral, Laces In, Laces Out, Ring of Fire, Run 'n Gun, The Armory, The Ballroom, The Fort, The Hive, The Ranch, The Snake Pit, The Swamp, Varsity

Men,

As we approach Independence Day it reminds us of the struggles and sacrifices made to have freedom. Even once that freedom is achieved, the fight is not over and we must press on to preserve what was attained.

This life we live on earth is not easy and when you are behind the eight ball, it is even harder. Please read this message from Tinker Toy and the plan for assisting a young man, but mainly showing the example of a real man…..High Impact Man (HIM),

Hello friends!

We have a young man transitioning from foster care in York County to full time independence who is moving into his first apartment (we will protect his confidentiality by not providing his name). We were hoping to collect some items to help him along in this journey. This is a wonderful young man who works very hard and goes to college…he is striving to make very wise choices and seeking after the Lord. Will you pray for our friend, for blessings, direction, and a heart sold out for the Lord. Will you pray that God will provide abundantly for his needs and that he will know he is loved!

There are many household items that are being donated by church small groups and our orphan ministry at our church already. Being on a tight budget, what he would need most from our F3 family is gift cards to/for:

Wal-mart

Gas

Groceries

Gift card can be brought to any workout and given to Cake Boss, Tinker Toy, Padre, or Mailman. My wife and I will distribute the gift card to this young man as he needs them so he can start to learn how to budget. We don’t want to give everything at one time to avoid the temptation of spending where he doesn’t need to. He has never been taught the basics of adulthood so we want to make sure we help him learn how to best budget his finances now that he is on his own.

Thank you for your hearts and generosity for this young man. A life without a family entering into adulthood can be very scary and overwhelming, so we are asking that the body of Christ overwhelm him with God’s love and bless him with a little of what we have been so richly blessed with ourselves as a demonstration of His love.

And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’ (‭Matthew‬ ‭25‬:‭40‬ ESV)

In His Hands,

Sean Baxter (Tinker Toy)

ViewTheStory.com/7137

So men, starting today through July 4th we will collect these gift cards and get them to the following PAX – Cake Boss, Tinker Toy, Padre, or Mailman.

Whatever monetary value to can do, no amount is too small as this young man has nothing but his future ahead.

Any questions, please reach out to myself or Tinker Toy.

AYE!

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McDeuces and Webbs at ManU

2015-06-20Leave a comment

QIC: Old Bay
When: 06/18/15
Pax: Apache, Catfish, Spitz, Sweeper, Lucky Charms, Bogey, Transplant, Mailman, Popeye, Tinker Toy, Aqualung, Posh, Burgundy, Schrute, Italian Job, Old Bay
Posted In: Uncategorized

The problem with not posting the BackBlast soon enough is that the details easily slip the mind as the hours (or days) pass…especially older minds like that of YHC. But thanks to technology like e-Weinkes and smartphone video, this post is probably 90% accurate.

The Thang:

Dynamic warmup – Circle in front of theatre
SSH x30 => Jog
IW (high) x20 => High Knee
Windmills x10 => High Kickers
Peter Parkers Peters x20 => Butt Kickers
Mtn Climbers x20 => Butt Kickers
Dry Docks x20
LBCs x10

Mosey to side parking lot for Broad Jumps with Merkins (every 2 jumps, stop and do ascending merkins (x2).
Mosey back to start for broad jumps to end, then burpees (count of burpees based on fewest number of jumps required to get across lot)

Mosey to wall of event planning building for People’s Chair
Each pax took a turn bearcrawling during People’s Chair

Dirty McDeuce (runs were around the “Event” building)
- Set 1
  - Wide arm Merkins (IC) x12
  - Flutter Kicks (IC) x12
  - Low Slow Squats (IC) x12
- Set 2
  - Dry Docks (IC) x12
  - LBC (IC) x12
  - Calf Raises (IC) x12
- Set 3
  - Plank jacks (IC) x12
  - Weezy Jefferson (IC) x12
  - Step Lunges (IC) x12
- Set 4
  - Merkins (IC) x12
  - Russian Twist (IC) x12
  - Pogo (IC) x12 (6/foot)

Mosey to grassy knoll for Jack Webbs to 10 (1 merkins :: 4 overhead claps) – It’s important to note that a train horn sounded during the Jack Webbs. There was mumblechatter about how the train horn ruled didn’t apply outside of Old Town, and YHC was able to keep the pax on track for the Jack Webbs. But a few reps later, Italian Job couldn’t resist a “That’s what she said.” comment, which triggered the requisite 10 bomb jacks. Nice.

Mosey back to COT are for quick round of Mary:

Chopsticks
Freddie

COT

Molesking

For the second time in as many weeks, it was a real pleasure leading the PAX of Rock Hill in a workout. Apache provides enough energy to not just wake up the pax, but probably power a small city. #awesome

Thanks for the opportunity to serve. I look forward to next time!

AYE!

-old bay

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Not doing Hog and Coyote? Dora and Bear crawls to Heaven for you!!!

2015-06-20Leave a comment

QIC: Longshanks
When: 06/20/2015
Pax: Hipper, Lil E, Dogpound. Dark Visor (respect), Sharknado, Mainframe, Uncle Sam, Longshanks
Posted In: The Fort

8 PAX descended upon the Fort on a hot a humid day as the majority of the Fort Pax decided to do a CSAUP named the Hog and Coyote. These 8 may have preferred to do the Hog and Coyote after an hour of Dora, Bear crawls to heaven, and other stuff. Disclaimer noted and off we go.

The Thang

Mosey to main field for warmup – 25 x SSH, 20 x IW, 15 x Windmills, 15 x Mountain Climbers, 10 x Peter Parkers, 10 x Parker Peters. Mosey to the playground for round 1 of Dora 1-2-3. Partner up. 1 partner will do a lap around playground while the other partner works on the exercise. After lap is complete they flapjack and continue where first partner left off. 100 pullups, then 200 dips, then 300 regular situps. Plank when done. After the 6 is in we mosey to the base of the hill for round 2 of Dora 1-2-3. While one partner is running up the hill the partner is doing exercise. Flapjack and continue. 100 merkins, 200 squats, 300 SSH (was going to be 100 burpees, 200 merkins, 300 squats but audibled due to the heat and humidity). Plank when finished. After 6 is in mosey to the base of the stairway to heaven. Start at first light and bear crawl to second light and do 1 merkin, run back down to first light. Bear crawl from first light to third light and do 2 merkins, run back to first light. Bear crawl from first light to fourth light and do 3 merkins, run back to first light and plank until the six is in. Mosey to shade fro dealers choice Mary – LBC’s, Dying cockroach, Freddy Mercury, Rosalita (IC in Spanish), Machine Guns, and Plank Jacks. Mosey back around the playground for COT with 5 burpees OYO upon getting to COT.

Announcements – Gladiators game in Indian land on August 1st. Happy Fathers Day.

Prayers – Charleston Victims, Dads being good dads.

Moleskin – When the date for the Hog and Coyote was first announced, the first thing that came to my mind was I have to switch dates with someone so I can do the Hog and Coyote. I had already switched dates once to do a Spartan Race, so to me, my responsibility was to stay as Q, and allows others to have the opportunity to do the Hog and Coyote. What you realize through F3 is sometime you have to lead, sometime you have to follow, and sometimes you have to sacrifice what you what to do so others can. While Q’ing today, it was great to see the Pax doing the Hog and Coyote pass through at various times. The ones I talked to where happy that when they got to WEP, they were not doing my portion of the workout (not sure the other 7 that showed up to do the Fort were happy either, but iron sharpens iron). I am thankful that I got to run the last leg of the Hog and Coyote and meet up with my brothers at the Patriot. Most busting my butt for not doing the whole thing. Always it’s and honor to be a part of this group and to lead this group.

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The Grand Strain….

2015-06-19Leave a comment

QIC: Doobie & Chaser (the taller one)
When: 06/18/15
Pax: HeeHaw, Lombardi, Hoser, PunchBug, Firestone, Fenway, P-Diddy, OneCall, Gino, EarlyBird, Studebaker, Cricket, Handyman, Swingline, Handrail, PeachFuzz,
Posted In: Uncategorized

The Fort and Winnsboro combined to bring the vacation pain this fine Thursday for the 3rd official workout of Launch week. Weather was perfect and spirits were high until the Pax were informed that the heat was about to be turned up a notch since they were all veterans by this point. Start was a decent paced mosey around the main field and then circle it up for a co-led warm-up that looked something like this:

25 SSH

20 IW

25 Double-count Merkins

25 Moroccan Nightclubs

25 LBCs

10 each side Turkish Get-ups (crowd pleaser)

30 Overhead claps

The Thang Part 1 (Chaser) – we moseyed to a line of 12 trees spaced approx. 20 yards apart near the entrance to the parking area and set the tone:

Round One (from tree to tree, rinse & repeat until the end)
- Burpee Broad Jumps
- Bear Crawl
- Lunge Walk
- When finished everyone was to circle back and finish alongside the 6
Round Two
- Burpee Lunge Walk
- Crab Walk
- Bunny Hops
- When finished everyone was to circle back and finish alongside the 6
Mosey back to the main field

The Thang Part 2 (Doobie)

Pax were told to partner up – preferably picking a partner you didn’t know well. Each pair was to complete 100 Burpees/ 200 LBC/ 300 air squats as a team. While partner 1 works on the exercise, partner 2 runs across the field and back (50-60 yards each way). Partners flapjack after run and resume count. When your “team” finished, you were to continue the running legs until Team 6 was finished.

All teams finished and we absolutely stuck the landing with a quick mosey over to the shovel flag for the BOM.

Moleskin:

Great work by all Pax today with a workout that turned up the heat a little bit. Lots of encouragement throughout and reminders that you don’t get up this early (especially on vacation) to half-ass it.
HeeHaw is really fast at the bear crawl, crab walk, bunny hop, lunge walks and…well…everything. When he returns to lead this group again, the gloves will be off.
It was an honor to lead this emerging group and the fire is already there to keep this going and growing long term. #ISI, #HIM, #GetBetter.

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ETS Block Party

2015-06-18Leave a comment

QIC: Twister
When: 06/18/15
Pax: Boeheim; TPS; Chowder; Rebel; DP; Man o War; Hasselhoff; Mayem; Birdcage; Corruption; White Lighting; Cake Boss; Twister
Posted In: Laces In, Laces Out

The Thang:

9 strong PAX joined toghether for a muggy block party – 4 fast PAX took off on a laces out route. 13 total.

Start off with a quick tour WEP on the path

Pledge of Allegiance

Selection of Blocks (they are all the same)

Run to each Drill Bit around WEP executing 10 Frog Leaps, 10 Merkins, 10 curls and alternating with 25 squats with block or 25 SSHs. (This took longer than the Q expected).

After completing one circuit the PAX headed to the hill north of COT for a Block Ladder with Abs – partner runs the block up while PAX #2 executes LBCs – rinse and repeat 3X.

Moleskin: ETS embrace the suck. Sometimes the suck is big, sometimes it is small either way we need pick it up, embrace it and keep moving forward.

YHC

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