So, time had come for the boys from the Fort to take the lead in the exploding Winnsboro Expansion. After having a strong presence (albeit completely unrecognized in local media…)at the initial launch, this was our first return trip to lead the way in bringing the pain. After a trip full of harassment at the hands of Apache and Tatanka for the timing of this Q corresponding perfectly with my beach trip (thank you F3 Uber), YHC (Chaser) was ready to get down to it.

Soon, the parking lot filled up and it was time for the fun. CSPAN began with a very nice warm-up including his patented all-too-long plank series and then spoke about the importance of F3 and the growth and fellowship that stems from the 1st F. YHC was up next and in keeping with my MO, this would be an active rest beatdown. At any point, if you are waiting for the 6, you are going SSH, mountain climbers or LBCs. Here’s how it worked out:

Here’s the THANG:
1) 5 Burpees OYO;
2) Mosey to baseball field – 15 Mahktar Ninjis, 15 Mahktar KNEEjis;
3) Mosey to the Baptist Church (stealth mode) – Clockwork Orange (2 hours), 20 squats;
4) Mosey to 1st Methodist – Lunge Walk up parking hill;
5) Mosey to Courthouse steps with a quick stop at one of the many American flags in Winnsboro for a CSPAN led Pledge of Allegiance…continue the mosey and then here comes the fun:

STEPS WORK:

These beautiful rounded steps served as the playing field for the following (10 minutes straight – no stops):

1) First 4 minutes AMRAP – take a lap, 10 merkins, 10 diamond merkins, 10 wide-arm merkins (“Mucho Chesto”)

2) 2 Minutes AMRAP – take a lap, 20 Squats

3) 2 Minutes AMRAP – take a lap, 20 dips

4) 2 minutes AMRAP – Repeat Mucho Chest series.

Good mumble (albeit pretty breathless) chatter at this point and the Pax encouraging each other to push through it. There was a glorious sweat line up and down the steps by the end.

Heading Back:

1) Mosey to another church (don’t know the name) – sidewinder up and down the steps, 2x reverse bearcrawl up the steps;

2) Mosey back to 1st Methodist – 20 Mahktar Ninjis, 20 Mahktar Kneejis;

3) Mosey up the big hill – at the top, SSH until we bring the 6 home (strong effort at this point by FNG-Recall to keep the Merlot contained);

4) Mosey back to baseball field with a full Pax circle around to pick up the 6 – 10 burpees OYO;

5) Mosey back to the Winnsboro Grinder for some ab work and a good stretching plank series.

COT led by CSPAN with prayers and praises lifted up and announcements made. Great BOM and a buncha spent Pax.

Truly an honor to share the Q once again with CSPAN and to help lead these Winnsboro guys. The way this thing has taken off here is proof of the fact that F3 was desperately needed in this town. Every single man that comes out will be better, his family will be better, his faith will be better and Winnsboro will be better for these men. Great work and CSPAN and I are always open to an invite back to do it again. Thank you for the honor.

YHC woke up early from kids and a warning tweet that Tatonka and Package “F3 Royalty” would be out, loud, and proud. Turns out Apache gave them a run for their money.

Mosey to UPS Store
Warmup – SSH, IW, Windmills
The Vegas BLIMP – Burpees, Lunges, Imperial Walkers, Merkens, Plank Jacks – roll of the dice determines rep count
3 rounds

Bear Crawl to curb
40 calf raises
10 merkins
20 tip toe squats

Mosey to Books a Million
Burpee Broad Jumps
Lunges

Mosey to Wendys
People’s Chair
Burpees
More People’s Chair

Mosey to Events
Ab Lab Dealers Choice
Lots and Lots of Mumble Chatter, TWSS, and Bomb Jacks
YHC had enough of the mumble chatter and audibled

Mosey back to Vegas with some bomb jacks and burpees mixed in on the way

2 more rounds of The Vegas BLIMP

Mosey back to Moes – more bomb jacks

COT – Prayers for Flat Tire’s wife, Apache’s Step Dad, Lego Land’s sister, and the PAX

After Q’ing PHOP yesterday, I wasn’t sure what today would hold. Somehow I forgot how to count, and the PAX were happy to point that out. I think I got em back in line with the BLIMPs. Apache was in rare form today. I can’t wait until his first Q. Great to have so many men from other AO’s there. I’d echo Tatonka and encourage the Patriot PAX to tour some of the other great AO’s in our region.

Tega Cay Elementary has been the site of several Black Diamonds and a Field Trip or two from the Golden Corral. So it was fitting that we installed it as an official AO today. As I rolled in there were some eager PAX waiting to get at it. Gears took a stroll from his house and mentioned he took the front route because he thought the stairs in back of the school might be too dark and dangerous. A quick mosey by YHC confirmed this to be true and the weinke was modified, but not much. No FNGs, brief disclaimer, and since Cerrano would be celebrating his birthday, I wanted to wish him a Happy Burpday. Thus began an intense and grueling…

Thang:

Right off the bat, 10 Burpees OYO

Mosey around the front of the school to the back parking lot. Circle up for some COP.

COP
10 Burpees OYO
27 SSH
10 Burpees OYO
20 IW
10 Burpees OYO
15 Merkins
10 Burpees OYO

Mosey to the bottom of the Stairs back service road. Here we began a Bent Jacob since we wouldn’t be using the stairs. 7 Bomb Jacks at Start, run the length of the back (50-75 yds) and do 1 Burpee at the other end. Run back and do 6 Bomb Jacks, Run back for 2 Burpees and so on. Not a lot of mumble chatter. PAX was focused on getting the work done.

Once completed, mosey to the front of the school for a DORA 1-2-3 combo. Forgot how much I love/hate these until Smuggler re-introduced me last Saturday at Alcatraz. PAX partnered up and proceeded to have one partner do the following while the other ran to the school awning and back (50-75yds). Flip Flop and continue counting the exercise until you reach the 1-2-3 goal. Goals were 100 Dips, 200 Flutter Kicks and 300 Lunges.

Once we put DORA to bed, we moseyed to the wall for a little bit.

BTTW for 3-10 Counts

Peoples Chair with alternating air presses and arm flutters while PAX did 5 burpees from each end meeting in the middle

BTTW for 2-10 Counts

With about 1 minute left we moseyed to the driveway and finished off with 20 Burpees OYO (Crowd Pleaser by Far).

COT & BOM

Announcements: H&G on 06/20, Dark Helmet is ordering shirts (DM him if interested), F3 Dads (check the pre-blast/newsletter), BRR Training: Try to post for RNG Wed Night and BRR Thurs morning to start stacking runs.

Prayers: Prayers for Royale’s co-worker who just had a baby and there are developmental complications with the child.

Praises: Gears praising 2 week vacation with his wife. Recommends a date every 2 weeks, a weekend getaway every 2 months and a special vacation every 2 years. Your wives are the most special people in your lives. Let them know it. Aye!

NMM

Thanks to Gears for the PSA. Don’t want any PAX getting injured. I’ll find a lighting solution for the stairs or require headlamps (hazardous for YHC: see #TheCoop) when working in the back. Note to self, calling out cadence is quite difficult when stacking Burpees for COP. I could barely catch my breath on the Merkin set. Great work by the PAX this morning. Mumble chatter was light but everyone was in good spirits. Tclaps to Dark Helmet for catching on to the morning’s theme. Thanks to Funhouse for AbLab while waiting for 6 and convincing me to not modify the 300 lunge set on the 1-2-3 (If it’s on the weinke you do it). This AO has a lot to offer. I am looking forward to seeing what other Qs bring to it (Now Hiring). If you live in or near Tega Cay, this should definitely be in your weekly rotation. Pantheon is home to the Titans (School’s mascot). Always an honor. Oh, final Burpee count was 103 and 2.5 Miles. Aye!

Zima

With Padre out of town it fell to Popeye and YHC to deliver the beat down. Based on the burning sensation in my shoulders and legs, and the pools of sweat on the pavement, I think we succeeded.

COP – Popeye on Q
SSH x 20
Windmill x 10
IW x 15
Moroccan Night Clubs x 15

Lap around the parking lots

4 corners
15 each: Merkins, Carolina Dry Docks, Ranger Merkins, Bullfrog Burpees (burpee sans jump)
20 each: Squat, SSH, Monkey Humper, Jumping Lunge
Rinse & Repeat

Handoff to YHC
Mosey to other side of lot
Alternating bear crawl, frog jumps
Alternating backwards bear crawl & backwards lunges

Parter up – 1 run, 1 exercise
100 Carolina Dry Docks
200 Monkey Humpers
300 Freddie Mercuries
Shout out to Swamp Fox for pushing himself. Aqua Lung decided to show off, so he and Apache got more Monkey Humpers.

COP Shoulder Edition
CDD x 20
Hip Slaps x 20
CDD x 15
Cha Cha’s x 10
Moroccan Night Clubs x 15
CDD x 10

Mosey to wall for People’s Chair in honor of CSPAN’s birthday.

CDD x 11 for good measure

COT – announcements, CSPAN-esque popcorn praise or prayer, BOM

Thanks from the PAX for school ending, new job opportunities, healthy families, and the PAX
Prayers for friends hurting from loss

Great group of men this morning. Great job Popeye! All Rock Hill residents by my count. When I started doing F3 at WEP in fall of ’13 it was rare to see another RH man. Now we have 5 workouts a week. Its time to solidify our 2nd and 3rd Fs in Rock Hill.