Pantheon Week 2… Enough burpees already…

2015-06-18Leave a comment

QIC: Dark Helmet
When: 06/17/15
Pax: Royale, Gears, Aquaman, Trucker, Howitzer, Anchorman, Coyote, Sir Topham Hat, Dark Helmet (YHC)
Posted In: Pantheon

So another week of our lives goes by, and we have brought ourselves here early to bask in the glory of the gloom together at The Pantheon. With Zima ~~making us~~ “suggesting” we do 100 burpees last week, I knew we had to work hard this week as well to keep up the Site reputation, but I also felt like we needed to make this workout a little more Hog & Coyote friendly (Did you hear? That’s a thing that is happening this weekend) so we only did about half the burpees… But we’ll get to that later. Anyhow, we waited until the appointed time, then we disclaimed, then we got after it… The thang:

Short Mosey over to the smaller lot where we circled up and warmed up a bit:
A mix of windmills, Imperial Walkers, Mountain Climbers, and some Seal Clap SSHs, as well as some regular SSHs.

Another short, but quick, Mosey to the back of the school where we stopped to do 10 burpees OYO while we waited on the 6.

Then we ran around the side of the school to the outdoor amphitheater (?) where we began our burpees. Because, you know, who doesn’t love burpees?
Run up to level 1 – 5 burpees
Bear Crawl to level 2 – 5 burpees
Bear Crawl to level 3 – 5 burpees
Run back to the bottom of the hill, tag the concrete semi-circle pad and repeat x 3. #crowdpleaser
Various ab stuff (LBCs and Flutters and such until the 6 is in)

Next, we moseyed to the front of the school for a little something I am going to respectfully submit to the exercise list as “Pink Floyd” (Iron Horse said it – I think as a joke – last week at WEP, but I liked it, so there you go…). A Pink Floyd (think “The Wall”) is a series of wall exercises one right after the other, and I may refine it to a specific series later, but here’s what we did with a short recovery in-between each:
– People’s Chair for about a minute
– BTTW for two 10 counts
– People’s Chair for another minute
– BTTW for a 10 count and then 5 merkins on the wall
– One-legged People’s Chair, 30 seconds each side
– BTTW for 5 merkins
– repeat the 5 Merkins on the wall again
(We all hated that, too)

Mosey around again to the upper part of the main parking lot. Got in groups of 3.
Partner 1 does LBCs, Partner 2 does merkins and Partner 3 bear crawls to the first island and runs back – Rotate through everyone x 3.

Enough is enough, so we head back to the cars for a little Mary before it’s time to go.
A mix of Freddies, flutters, protractors and such finish off a very muggy, very sweaty workout…

As always, a pleasure to lead.

Helmet, out…

TClap |

Burpee, Bombjacks, suicide repeat!

2015-06-18Leave a comment

QIC: McGruff
When: 06/16/15
Pax: Nirvana, Anchorman, Lugnut, Uncle Cracker, Change-Order, Band-Camp, Dark Helmet, Senator Tressel, Decibel.
Posted In: The Ballroom

10 Men posted for a humid filled dance around the ballroom and again I was honored to lead this group of men.

Circled up and did a little stretching. Started with some windmills in honor of C-Span, SSH, merkins, and imperial walkers.

Moseyed across 160 and dodged a few automobiles on the way to the bottom of the stairs. Partnered up and did some real work

100 merkins. One pax ran the stairs and then flapjacked.

200 SSH

300 squats.

lots of running and then lots of groaning. In between the sets we did some peoples chair which was a crowd pleaser.

finished up with some suicides “ladder style”. Ran to the end of the parking lot where we did 1 burpee then ran back and did 5 bombjacks. Completed rounds to 5 burpees and 25 bombjacks.

Mosey back to COT where we did 6 minutes of AB WORK!

Announcements: CAH workout Saturday and this little thing called hog and coyote.

prayers out to the sick and injured.

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Is your core strong?

2015-06-17Leave a comment

QIC: Dark Helmet
When: 06/15/15
Pax: Decibel, Longshanks, McGruff, Uncle Si, Javert, Uncle Kracker, Bogey, Catfish, Apache, Lumbersexual, Assassin, Green Wave, Gridlock, Blackhawk, Howitzer, Backdraft, Huckleberry, Dark Helmet (YHC), Lucky Charms (FNG), Al Bundy (FNG), Callahan (FNG), Band Camp (FNG)
Posted In: The Armory

WARM-UP AND STRETCH OUT

1. Windmills x 10 (IC)
2. Imperial Walker x 20 (IC)
3. Imperial Squat Walker x 20 (IC)
4. Moroccan Night Club x 30 (IC)
5. Squats x 20 (IC)
6. Merkins x 15 (IC)
7. Elbow Plank x :30
8. Mountain Climbers x 20 (IC)

Quick mosey for ¼ mile (big lap around the lot)

Carry bells over to adjacent part of lot for a little pep talk… Remember, one of the main points of a KettleBell workout is to strengthen your core. That is not just abs, it is 29 pairs of muscles that go all the way to your center. In all that we do in our workout today, focus on keeping your core tight and engaged. There are a lot of small muscles in there, that as you strengthen them, will make these difficult workouts less difficult over time. Having a solid core reduces risk of injury, and protects your vital organs. It helps improve your balance, and assists with better, more confident posture. This is the same in life. What is our core? There are a lot of ways to look at that, but in my world, our true core is our relationship to a higher power. In my case, it is a relationship with God and Christ. Then, my relationship with my wife and kids. Then, my relationship with my F3 brothers and other friends. As I keep those things strong, I build a foundation of spiritual muscle that will protect me, help me with balance, give me confidence, and make me stronger to face the day. Just like every other exercise is improved and our physical abilities are made better by having a strong muscle core, so are our mental and spiritual abilities strengthened and improved by having a strong spiritual core… Aye? Very good… let’s get to work…

1 minute AMRAP of each of the following and 20 seconds rest:
1. Swings
2. Curls – Right arm
3. Curls – left arm
4. Chest Press – right arm
5. Chest Press – left arm
6. Around the world – try not to do a hula dance
7. Goblet Squat
8. Single arm Shoulder Press (Kettlebell Press) – right arm
9. Single arm Shoulder Press (Kettlebell Press) – left arm
10. Figure 8
11. Slingshots

Little bell break…
Partner up, size does matter…
1. Partner Power Merkins x 15 (Partner 1 does Derkins off of Partner 2’s back, then Partner 2 does Merkins with Partner 1’s legs on his back) – Flapjack
2. People’s torture chair – Who has the heaviest bell? Put them on the end. Do people’s chair, then pass that bell down and back.
3. BTTW – to failure. As a man fails, he runs one short lap and then begins leg raises until the last man goes down.

But the bells are calling… Calling………….
1. Pullovers x 15
2. Russian twist x 15
3. Situps using bell at feet
4. Bell Webbs – 1 to 3 ratio for 3 rounds (Jack Webbs with the bell, up to 3 merkins on the bell and 9 overhead presses)

COT

Moleskin:
As always, I am honored to lead. Work hard, strengthen your core, make a difference. We were put here to act, not to be acted upon. We have the power to intentionally create for ourselves the life that the SkyQ wants us to lead, through our everyday choices.
Life is amazing, go live it to the fullest. Support your brothers.

Helmet out…

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Block Party Hits the Road

2015-06-17Leave a comment

QIC: Old Bay
When: 06/17/15
Pax: Barry Manilow, Longshanks, MacGyver, Copay, Birdcage, Old Bay
Posted In: Block Party

6 PAX chose the tried-n-true Block Party as their place to make a downPAINment. Oh, there are plenty of other Tuesday morning options in The Fort these days, but these men know where the real party is on Tuesdays.

The pax were advised we’d cover a little more ground this morning than what might be typical for this AO. Disclaimer was issues, and off we went.

The Thang:

Mosey to field next to memorial for warm-up:

SSH (IC) x30
Plank Jacks (IC) x20
Merkins (IC) x20
Windmills (IC) x10
Low slow squats (IC) x10

Mosey Town Hall for SSH until 6 arrives (which wasn’t long at all)

Mosey to bottom of FBC front parking lot for Triple Nickel (“far side” of triple nickel was St. John’s parking lot).

Plank Jacks
Bomb Jacks
Burpees

Shmosey to steps of FBC old sanctuary for partner work (size matters):

P1 bunny hops up up stairs while P2 flutter kicks // Flapjack // Rinse and repeat
Partner wheelbarrows up steps // Flapjack // Rinse and repeat

Find a little grass near steps for Jack Webbs to 10 (1:4)

Mosey, via Academy back to upper parking lot of Springs building (not called Springs any more, but I can’t remember the name…Initech, perhaps?)

4 Corners Exercise

diamond merkins x10 single count
regular merkins x10
wide arm merkins x10
carolina dry docks x10

Return for Mary – Seniors Choice (10 reps each)

Barry Manilow – LBCs
Longshanks – Hello Dolly
MacGyver – CBLs
Copay – Flutter Kicks
Birdcage – Freddie Mercury

Total mileage covered for this workout was 2.2 miles. Check out the map.

TClap |

Tour of “The Lights & Stairs” of Winthrop’s Campus

2015-06-16Leave a comment

QIC: CSPAN
When: 06/16/15
Pax: Twister, Apache, Fusion, Lucky Charm, Smiley Face, Mayhem, Transplant, Sweeper, Spitz, Bogey, Popeye, Burgundy, Full Count, Repeat, Swamp Fox, Friday Night Lights, & Catfish.
Posted In: Uncategorized

Conditions were absolutely perfect and 80 degrees…welcome to summer.

Disclaimer (statement not reviewed by Legal Counsel because said “LEGAL-BEAGEL” is currently pulling a “Dirty Myrtle”).

I do not think I said how much I appreciated the invite to Q….appreciate the invite to the new AO, and thanks to you Catfish for your Site Q. Winthrop Campus is beautiful. #excellentchoice

Take off at a good running pace

Stop at flag for “Pledge of Allegiance” lead by Bogey and said in unison.

Take off again at a better running pace

Apache still does not understand “stealthmode”

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…

Follow the leader on stairs…#multi-play #REMIX

Mosey to main pedestrian highway of campus – about 18 light poles and about ½ mile in length

Round 1 = 5 SSH at each light pole / jog back
Round 2 = 5 squats at each light pole / jog back
Round 3 = 1 “flying squirrel” at each light pole / jog back

Partner up with somebody you don’t know

Partner 1 runs down 3 flights of stairs around the path and up 3 flights of stairs
Partner 2 does flutter kicks / 3 rounds of this nonsense #toomanyflutters

Mosey back to COT – couple of stops – Swamp Fox blistered it home

+ we stretched for 2 minutes #doesnothelp

T-Claps to Burgundy, Full Count, Bogey, and Apache for “pushing” the pace this morning…I was tired from @F3IndianLand on Monday

T-Claps for my partner Popeye this morning…somebody always pulls the “short”straw

#AOrecondattendance

+NO FNG

+ Twister = no more #bombjacks only #burpees

COT (circle of trust)

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

Moleskin:

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

AO is first class, need to come back so I can get the full tour of the area
#HOG&COYOTE =do it + #Burgundy is not running so #Armadillo is up for grabs
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online.
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Discussion about the huge bruise on my arm, and how over confidence will lead to poor form, which normally leads to an injury. (12 gauge always have recoil?)
Great 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

out of mediums…getting low on other sizes…pay online…don’t be a #LIMP

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

TClap |

Attention to detail

2015-06-16Leave a comment

QIC: WorldWide Leader
When: 06/16/15
Pax: Corruption, Spiderman, Funhouse, Family Guy, Supray?, Howitzer?, Cable Guy, Gekko, Royal, Tater, Adam Smith (FNG- Kiezer), Cinder Block, Waldo
Posted In: Golden Corral

14 pax posted in the pre 100 degree gloom at Golden Corral to make themselves and each other better today than they were yesterday. Welcome FNG Kiezer (Adam).

The thang:

Warm up jog over to YMCA soccer field, few laps around the field

Dynamic warm up, line up on the side line: Karaoke, shuffle, butt kick, high knees, toy solder, power skips

COP- SSH, squat, IW, wind mill, merkin, mountain climber

Line up for 11s- first set Merkins and squats

Ab lab- flutter kicks, protractor, freddy mercury, LBC

Now for the conditioning, run around the perimeter of the soccer flields, sprinting the short lengths, jogging the long lengths

5 minutes straight

Jog it into to COP, quick plank series before COP.

COP

Prayers for Flat Tires’s wife, WWL’s grandmother, and Tater’s wife.

Hog and Coyote, 6am at Ballroom, bring water/fuel!

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Calamity at The Coliseum

2015-06-16Leave a comment

QIC: Jekyll
When: 6/16/2015
Pax: Cerrano, The Package, Firewall, Rooney, Slinger, Aquaman, Weezer, Knife Set, Trojan, Seacrest, Dog Pound, Private Ryan
Posted In: The Colosseum

No fluff. No beauty contest. Just grit and determination. I looked up previous backblasts to see what had been done and more to the point- what hadn’t. I decided no need to re-invent the exercise wheel; rather just a solid, good old fashion beatdown. Here is what we did:

COP: SSH, IW, SQUAT, Merkins, SSH, JUMP SQUATS

The Thang:

Mosey to road that leads to back entrance. 10 Street lights, 1/2 mile one way. Uphill #drillbits. Run back. Don’t stop till done or time.

RD 1: Burpees. 10 at each light. 100 total

RD 2: Bombjacks. 10 each light. 100 total

RD 3: Merkins. 10 each light. 100 total

RD 4: LBC. 30 each light. 300 total.

COT

Naked Man Moleskin

Word prior to The Thang was “determination”. This was not going to be the most mind stimulating workout but would require determination and grit to slog through it and #getbetter.

@Aquaman won the VT, I think. Coulda been @Trojan. too far ahead of me to tell as we were all the #chaser. Well done brothers.

@Cerrano is fit and strong and kept me going- AYE, brother. Good work.

We ran long – sorry about that men. To their credit- I was calling to bring it in and the last wave of guys refused to cut it short and got in all reps and finished entire workout. No quit in these men. #respect

With credit to @Pusher we discussed doing ONE THING good/right today. For your wife, at work, for your children. We have many things to do and can get over whelmed where to start and not start at all. Pick ONE THING and do it TODAY.

Prayers for Slinger’s daughter Taylor on her mission trip to Haiti with FHC. Prayers for Brett suffering from a car accident and for David with diagnosis of cancer.

L&R,

Jekyll

TClap |

you did bring a kettlebell? and this is not a running workout…

2015-06-15Leave a comment

QIC: CSPAN
When: 06/15/15
Pax: 1-Niner, Atlas, Barry Manilow, Beast, Bounty Hunter, C3PO, Pebbles, Ringer, Rocky Top, & Sharknado
Posted In: The Snake Pit

Conditions were absolutely perfect…maybe almost too warm.

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, also about having “The F3” brotherhood (statement not reviewed by Legal Counsel that is currently pulling a “Dirty Myrtle”). I do not think I said how much I appreciated the invite to Q….appreciate the invite to the new AO, and thanks to you Ringer

COP (circle of pain)

SSH, IW, Squats, 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…

Mosey to back alley of school

4 light post to base our suicide sequence on – about 4 basketball courts in length…#sorrynotsorry

So everything we did today included a long distance suicide

Crowd pleasers included “flying squirrel x 5” suicide, “carry your bell” with 10 squat suicide, and in tribute to our “Dirty Myrtle” duet of Package and Chaser the “10 curl each arm” suicide…I believe Rocky Top feels like going to #F3FlightPlan would have been a reduction in mileage…

We did some other stuff…but it was mostly to catch my breath…and keep my legs loose…

ABLAB finished off by a ridiculous walking kettle bell sequence even by my standards…

COT (circle of trust)

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

Moleskin:

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

AO is first class, need to come back so I can get the full tour of the area
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online.
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Discussion about the huge bruise on my arm, and how over confidence will lead to poor form, which normally leads to an injury. (12 gauge always have recoil?)
Great 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 and their faith matters first to you.
I forgot to mention $12 T-Shirts & Barry I had your shirt…#COBAINS

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

TClap |

Run Runde

2015-06-14Leave a comment

QIC: Gears and Cable Guy
When: 6-13-15
Pax: Cerano, Axle, Lil E, Royale, Maximus, Senator Tressel, McGruff, Decible, Howitzer, Smuggler, Offspring, Sunshine, Brick, Anchorman, Aquaman, Bojangles, Crash, Taz, Bear Grylls, Bullwinkle, Funhouse, Gecko
Posted In: Alcatraz

24 Strong men came to Runde Park for a beatdown by Gears and Cable Guy and were NOT disappointed! Special shout out to the 2.0’s that came and survived because this was a man killer and those kids killed it!!!!

Gears has us circle up in the parking lot for a little warm-up then we begin the fun!

3 sets of 12 exercises including Merkins, Wide Merkins, Diamond Merkins and run around Runde

Repeat 4 times (Gassed)

Gears hands off to Cable Guy at a little before 7:00 am and heads off for some Rucking!

YHC has us Mosey over to pick up some pavers and line up in the park

Partner up with the man to your right

Partner 1 starts doing LBC’s (Total of 500 combined)

While Partner 2 grabs both pavers and runs to the fence and back (about 300 yards)

swap and repeat until 500 LBC’s total are reached (absolutely NO mumblechatter)

Once that is completed we ease up a bit and do 500 SSH

Partner 2 starts running this time with only 1 paver (Relief)

Finish up with some paver curls, Tricep extensions and bent over rows!

COT (Pheeew)

I’m actually tired just writing this!

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The Fort – Triple Threat in da Gloom!

2015-06-14Leave a comment

QIC: Iron Horse, Flat Tire, Cake Boss
When: 06/13/15
Pax: Iron Pony, Dark Helmet, Spiderman, Iron Horse, Bogey Catfish, Fusion, Rooney, Santini, Radar, Dogpound, Hasselhoff, Boehiem, Macquiver, Flat Tire, Kodiac, Man O War, Pusher, Barry Manilow, Red Banjo, Seacrest, Tico, Repeat, Cake Boss, FNG=CoPay, FNG=Paula Dean
Posted In: The Fort

PAX and 2 FNGs arrived at WEP to take their DRP (Daily Red Pill). Iron Horse, Flat Tire and YHC (Cake Boss) awaited the arrivals and prepared a 3 course meal of pain. As the clock struck 0700, Iron Horse gave the cursory disclaimer of not being a professional, however if anyone knows Iron Horse, he does things pretty close to professional as anyone I know. Off we went for what was supposed to be the “Warm Up”.

The Thang: Iron Horse at Q

Mosey our park drive to Springs parking lot for a lap, to the wall along the building for a little peoples chair (let the 6 catch up). 60 secs and off we mosey across the street to the wall for 20 dips & 20 derkins OYO and then another mosey to small parking lot off 160 for another round of peoples chair and story time…..minus the story time.

Quick sprint across 16t0 to field by tracks for 4 corners of fun. Split into 1’s, 2’s 3’s & 4’s. rotate through all 4 corners.

Corner 1 – 10 burpees sprint to corner 2

Corner 2 – 30 merkins crab walk to corner 3

Corner 3 – 30 squats spring to corner 4

Corner 4 – 30 Bombjacks lunge to corner 1

Warm up over and Q handed to my man Flat Tire

Jog across 160 to statue of 3 men climbing a wall. Flat Tire talked about what this statue means as we look at it, and what it was described as on the plaque, however he went on to mention what it reminded him of Ecclesiastes 4:12 ^“And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.” Standing alone we are vulnerable to fail, but with our F3 brotherhood, we can lift each other up and be strong together in order to get over the wall!!

Partner Up for some Fun o Pain

Wheel Barrows up the hill, swap with Partner when pain is too much.

Top of Hill, begin sequence of 100 merkins, 200 squats, 300 LBC’s while partner runs down & up hill. Real crowd pleaser!!

Few rounds of Plank derkins off partners back, dips off partners back, old school full sit up 40 reps each…..fun times!!

Hand off Q to Cake Boss

YHC pulled the PAX in tight to mention something about order. We all have done something that we probably are not very proud of, but we still did it, looked around and made sure nobody saw us and moved on down the line. When I say we looked around, we looked left to right, ahead and behind us, but we never looked UP. If we look up when facing decisions or even when faced with a crisis, it puts Order into our Chaos. Putting God first gives us the sense and guidance needed to deal with the chaos we live with daily.

Mosey to the playground at WEP—–Maktarjis as we wait for the 6

With partners – #1 does pull ups while #2 runs lap – 3 rounds

Maktarjis as we wait for the 6

YHC talked about Moses and when he observed an Egyptian soldier beat one of the Israelite slaves, Moses looked every direction except for up and killed the soldier and buried the body, thinking nobody saw this and he can hide it. If he only looked up, and followed God’s order for all of our lives, he would not have had that mess on his shoulders to carry. What are we living with that we think we are hiding? What should we be looking up for instead of hanging our heads low?

Line up for the Tunnel of Love, 26 men crawling through the tunnel.. ….Mosey over to the Drill Bit for 35 SSHs – Mosey to next Drill Bit for Jailbreak to COT.

We had a great showing at The Fort. Men had lots of Mumble Chatter but the work was done and the men survived the Triple Threat.

@ FNGs “CoPay” and “PaulaDean” did a great job. Welcome!

Iron Horse has redefined the Warm Up. Little warning for his next Q

Thanks to Flat Tire for another impressive beat down. Great team work for sure!

Humbled and Honored as always to be part of this PAX and its willingness to stand together, encourage and serve one another.

Cake Boss

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