Tour De Rivergate Part Deux

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  • QIC: Cable Guy
  • When: 6/5/15
  • Pax: Gecko, Cake Boss, DD, Swiffer, Kevlar, Crash, Tater, Coyote, Family Guy,
  • Posted In: The Swamp

10 Strong for some running and funning!

 

1 Mile Warm up run at a nice 8:30 pace

COP

20 SSH

20 IW

20 Merkins

20 Squats

20 Peter Parker

20 Parker Peter

20 SSH

1/2 Mile Switchback Run

COP

20 Flutters

20 Freddie Mercury

30 LBC

20 Merkins

Rinse and Repeat until 3.22 miles have been run and done!

 

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Healthy Servings at the GC

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  • QIC: Sir Topham Hatt
  • When: 06/09/2015
  • Pax: Lil E, Gecko, Royale, Flat Tire, Funhouse, Photo Bomb, Aquaman, WWL, Bubba Gump, SpiderMan, Family Guy, Dark Helmet, Rock (Respect), Wheezer
  • Posted In: Golden Corral

Who said 4 trips through the buffet line is unhealthy?  15 Pax emerged from the gloom for some healthy servings on this pleasant Tuesday morning.  After a butchering of the disclaimer (I’ve yet to get this right) we were off to the lot behind the HT…

COP:

SSHx40, IWx20, Windmillsx20, Squatsx20 to People’s Chair, Parker Petersx20, WA Merkinsx20, Merkinsx20, Morrochan Night Clubsx30, Merkinsx20 to 6″

Mosey to soccer field by YMCA for four rounds of buffet..aka pain

Round 1- Bear Crawl to first corner, 10 Burpees, Run to second corner, 10 KneeTarji, Bear Crawl to third corner, 10 Burpees, Run to fourth corner, 10 KneeTarji    –   Plank up for #6

Round 2- Frogger to first, 20 Bombjacks, Run to second, 20 Merkins, Frogger to third, 20 Bombjacks, run to fourth, 20 Merkins  – Flutter kick for #6

Round 3- Duck Walk, 30 Plank Punches, Run, 30 CCD, Duck Walk, 30 Plank Punches, Run 30 CCD

Round 4- Run to each corner (for the sake of time) and 10 single leg crunches at each corner.

Mosey back for Abs – LBCs, Freddie Mercuries, Hello Dolly, Flutter kicks and 6″

COT:

I appreciate the opportunity to lead and want to thank all the Pax who I have stolen some idea from!  Considering that two pax stayed on their #6 during the sound-off of names means I have sufficiently done my work as Q.  I am humbled by the group of men that post to F3 The Fort.

Announcements: F3Dads, Hog & Coyote, CAH, and new AO at Tega Cay Elementary tomorrow.

Prayers for all the unspoken prayer request and always try to put God First in your life and decision making.

Aye!  STH

 

 

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Cookie Cake at the Colosseum

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  • QIC: Maximus
  • When: 06/09/15
  • Pax: Anchorman, McGruff, Package, Spitz, Hasselhoff, Boeheim, Cerrano, Zima, Seacrest, Axle, Decible, Private Ryan, Green Wave, Dos Leches, Jeter
  • Posted In: The Colosseum, The Fort

16 PAX met in the very dark parking lot of GHMS for another installment of the Colosseum. I hope to get on the ball and get a Q list out so that ya’ll get stop seeing the same ‘ol routine week after week. T-claps to Cerrano for not only running with Zima to the AO this AM but for also doubling back to go find Axle. I think he logged an additional 2mi or so, never a man left behind.

Half way through the disclaimer, I was getting a few, “yeah, yeah, yeah, we know the drill”, so with that, I shut up and we took off to the back lot.

Warm Up:
SSH
Windmill
10 Burpees
Butt Kickers
Merkins

Play Ground:
Group 1 = 10 Pull Ups
Group 2 = 15 Swing Crunches
Group 3 = 20 Dips
Cycle through and REPEAT

Football Field, nice and soupy but at least it was starting to lighten up a little:
20yd/30yd/75yd suicides with 15 Flying Squirrels upon completion
Everybody’s favorite – TUNNEL OF LOVE. The imaginary trophy definitely goes to Spitz for speed in the tunnel. Man moves like a snake chasing a mouse.
Duck Walk 20yds / Bear Crawl 15yds / Duck Walk 15yds / Bear Crawl 20yds
Burpee Broad Jump x 10 then sprint to the other end zone

Circle Up:
Mak Tar Ninjas x 20
10 Wide Arm Merkins

On the steps:
25 Calf Raises each leg and 25 fast step ups each leg. REPEAT

Mosey to the Bus Lot:
Slow Freddie
Protractor
X’s & O’s (This is when I said I had to include the AB work to work off the cookie cake. Which was met with a few side comments better left to experience in person.)
10 CDD into 10 Dips

COT:
Strong showing this morning and it is awesome to see some regular faces. As we all know, there are a lot of good options on a Tuesday so I appreciate the support of this new AO. I keep taking us to the same locations for slight modifications each time but eventually, we’ll take advantage of all the pavement and very long walls out front. Does anyone really read these anymore? I’ll find out soon enough.

Announcements: F3 Dads Saturday 0930 at WEP, Hog & Coyote 6/20 0600 Ballroom, New AO TCES 0515 Wednesday

Prayers: Friends mom had a successful cancer surgery last night (with some complications), Flat Tire’s M, Private Ryan and pregnant wife are moving to CT.

AYE.

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Rocks, Sprints, and Circuits

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  • QIC: Old Bay
  • When: 06/09/15
  • Pax: Transplant, Bogey, Fusion, Apache, Popeye, Duck Hunt, Old Bay
  • Posted In: Uncategorized

Over the past few Saturdays, I’ve been posting to Area51 to help get a friend from that area connected with F3.  This past Saturday was an especially nice beatdown at “The Rock”, so I figured it’d be ok to borrow a couple of the exercises administered by Chelms (prior authorization not sought, so someone tell me if I might need to lawyer up).

The Thang:

Mosey on to campus for COP warm-up in one of the parking lots:

  • SSH (IC)  x25
  • Imperial Walkers (IC) x15
  • Mountain Climbers (IC) x15

Mosey to area next to Campus Center and grab a rock.  Head back to driveway next to Central Energy Plant for rock exercise, sprint, plank, and 6 inches (hold for 10 count) routine:

  • 10 curls (then sprint, plank, hold 6 inches for 10 seconds, and sprint back to rock)
  • 10 curls, 10 overhead (repeat sprint routine)
  • 10 curls, 10 overhead, 10 squats (repeat sprint routine)
  • 10 curls, 10 overhead, 10 squats, 10 triceps (repeat sprint routine)
  • 10 overhead, 10 squats, 10 triceps (repeat sprint routine)
  • 10 squats, 10 triceps (repeat sprint routine)
  • 10 triceps (repeat sprint routine)

Mosey to area for circuit training:

  • Leg 1: Bunny hop to top of amphitheater and do 2 burpees
  • Leg 2: Run to “Metamorphosis” statue and do 2 merkins
  • Leg 3: Run to top of stairs down brick pathway and do 2 bomb jacks
  • Leg 4: Descend stairs and run back to bottom of amphitheater, do 2 plank jacks
  • Rinse and repeat with 4, 6, then 8 counts of each exercises (total of 4 laps)

Head back to COT.  2 minutes of Mary near shovel flag.

  • Low and very slow flutter kicks
  • Russian Twists

It was a pleasure working out with the RH pax today!  Absolutely worth the trip for such a great AO and fellowship with Rock Hill’s finest.

 

AYE!

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Sometimes these #F3OldTown workouts are…horrible

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  • QIC: CSPAN
  • When: 06/08/15
  • Pax: Apache, Boeheim, Cake Boss, Chaser, DD, Dog Pound, Flat Tire, Longshanks, Mailman, Popeye, Pusher, Santini, Seacrest, & Tatanka
  • Posted In: Uncategorized

Disclaimer witnessed by Legal Counsel…I wanted it to feel like #MuthaMonday…so off we went…

Fast mosey to parking garage….probably too fast…even for me…still probably not too fast for Flat Tire

COP (circle of pain)

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

#Mutha Horrible

10 Flying Squirrels = run up stairs to top deck = run down ramps to bottom level = run up ramps to top deck = 10 Flying Squirrels = run down the stairs = run across bottom level & repeat & repeat & repeat & repeat & repeat & repeat…AMRAP

We ran full speed from 0523-0552

Mosey back to COT

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion on prayer/praise reports.

Moleskin:

Always an honor to Q, here is everything in my notes:

  • DD played the role of our “rabbit” with the absence of our regular Rock Hill rabbits
  • Most got in 6 laps
  • This morning was ridiculous and monotonous = and a lot like life
  • #HIM = High Impact Man
  • #HIM need support when completing difficult tasks (see above) with the enemy always trying to shoot you down (nobody was shooting this morning), remember that F3 is your support group (men started pairing up just to get this mess over with), always be willing to lean in and support when someone needs it

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

Be a better man today than you were yesterday,

CSPAN – over & out

 

 

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The Patriot – D Day Invasion

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  • QIC: Cake Boss and Flat Tire
  • When: 06/06/15
  • Pax: Backdraft, Lock Pick, Apache, Iron Horse, Burgundy, Italian Job, Twister, Walker, Peach, Cheeto, Iron Pony, Winchester, Bandit, Chicken Hawk, Wheels, Mayhem, Pusher, Geppetto, Menthol, Popeye, Smiley Face, FNG Kodiak
  • Posted In: Uncategorized

24 men of distinction (welcome FNG Kodiak) arrived at The Patriot this glorious Saturday. Cake Boss and Flat Tire at the Q and planned to fulfill the reputation of The Patriot with a solid beatdown.

Cake Boss shared the following story:

On June 6, 1944, three American officers huddled in a bombshell crater on Utah Beach in Normandy, France. Realizing the tide had carried them to the wrong place on the beach, the trio made an impromptu decision: “We’ll start the battle from right here.” They needed to move forward from a difficult starting point.

CB asked the PAX, what battle are we facing today? What decision are we facing that puts us in a corner? Are we strong enough to start the battle where we are or run from it??

More importantly, who or what are we relying on for guidance and direction??

Who is our compass? More on this later…

 

Mosey to back side of school down hill for COP

20 squats

15 CDDs

30 SSHs

15 Merkins

20 Imperial Walkers

15 Wide Arm Merkins

 

Jacobs Ladder

Count off in 2s & line up at bottom of Hill 1’s run hill 1 bombjack-add 1 up to 7 each round 2’s LBCs Flapjack

Plank when done

10 Maktarjai’s

 

Mosey to side of school

Find wall space

20 dips

10 derkins

3 rounds

 

Mosey to Cherry Park for Flat Tire beatdown.

 

Cake Boss added that his compass is Jesus and that he gives him the ability to fight the battles, make the tough decisions and move forward.

Being a better husband, father and Man is because Jesus lives in us and through us.

YHC picked up where Cake Boss left off.  We started on the field with 4 corners:

1) 10 burpees – run to 2nd corner

2) 20 merkins – bear crawl to 3rd corner

3) 30 squats – run to 4th corner

4) 40 LBC’s – bear crawl back to 1st corner

ROUND 2:

1) 10 burpees – run

2) 20 wide arm merkins – lunge walk

3) 30 jumping lunges – run

4) 40 Freddie Mercury’s – lunge walk

Shout out to Menthol for leading the PAX in plank-o-rama as we waited for the 6. Some coarse mumble chatter emerged (Italian Job and Pusher!) earning us 20 bombjacks and a quick sprint to the far fence and back.

Two line Indian run to other side of park.  Slow pace but the man in the back had to SPRINT to the front.  Moderately successful but we had to audible after Pushers direction got us outside of the fence and headed on the outer perimeter of the park.  Circle up in the Carolina Title Loans, Inc. lot while we wait for the 6.

20 SSH

11 CDD – HOLD IT

11 Slow Mountain Climbers – HOLD IT

10 Plank Jack

Now that everyon was back, we headed back to the 4 corner field jogging as a group.

5 minutes left so we had a quick, intense ab-lab:

15 knee ups

15 Russin twist

10 dying bugs (like dying cockroach but better)

15 flutter kicks

Mosey back to COT

Moleskin

YHC shared with the PAX that my immediately family has been through some challenging times lately.  Our church family has walked through unbelievable tragedies in the past week.  Why do these things happen?  What God’s been telling me is this – our time in this world is short.  James 4:14 says:

Yet you do not know what your life will be like tomorrow.  You are just a vapor that appears for a little while and then vanishes away. 

We will all meet our maker one day.  It might be 60 years but it could be tomorrow. I’ve been asking myself, am I ready?  What is Jesus going to say to me when I’m standing in front of Him?

Let’s all try to live our life with no regrets.  Live with character, discipline, and purpose.  Like Cake Boss said, Jesus is our compass and following Him keeps us headed in the right direction.

Thanks to Peach for the honor to serve this great PAX.  The Patriot is a great AO with endless opportunities.

AYE!

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School’s Out! Time for F3 Dads!

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  • QIC: Cake Boss and Senator Tressel
  • When: 06/06/15
  • Pax: Many dads and many kids - about 75 total. Sorry - had technical difficulties and couldn't get everyone's name out today.
  • Posted In: Alcatraz, The Fort, The Reservation

The first edition of F3 Dads for 2015 was held at Walter Elisha Park on Saturday.    Approximately 75 Dads and 2.0’s  joined together for some fun in the sun to kick off the summer.  Here is what they did:

The Thang:

Cake Boss at Q

Mosey the path for drill bits warm up
First stop-10 squats
Second stop-10 Piggieback squats
Run down hill across field
Third stop- 15 SSHs
Fourth stop- 10 Piggieback merkins

Line up on tree line
2.0 sprint to 3rd tree and back
Dads sprint to 3rd tree and back
2.0s bear crawl then sprint and back
Dads bear crawl then sprint and back

Big COP
10 imperial walkers
10 Piggieback squats
10 LBCs
2.0s run around COP while dads do 10 merkins

Hand off to Senator

Divide Pax into 6 groups and line up for a 2.0 carry relay race

Dad’s carry their 2.0 across the field to the stopping point and return to the start.  When all the 2.0’s have been moved to the other side, dads carry dads to the other side.  First group to get everyone across wins

What time is it Mr. Wolf?

Assign 6-8 dads to be wolves and the rest of the group as sheep.   Put about 20 yards between the sheep and the wolves.   The sheep ask “What time is it Mr. Wolf?”  The wolves respond with a time (1-12 o’clock), and the sheep take  the corresponding number of steps (1-12) toward the wolves. This repeats with the sheep asking, ‘What time is it Mr. Wolf?’, and the wolves responding with a time.  Finally, if the wolves respond with “Lunchtime”, the wolves turn around and try to catch the sheep.  The sheep that are caught become wolves.  Continue until all the sheep have been caught.

Mosey to the hill for Run Up and Roll Down

Run up the hill, do one merkin, and then roll down the hill.  Repeat two more times if you can (most could not).  Rolling down the hill makes you dizzy!

Count off by 10, and get with your group for Crack the Whip.  Everyone in your group hold hands. to form a whip.  The person in front starts running in a ziz-zag and pulls the group with him.  The person at the back of the line gets whipped around.  We did this and made our way back to a shady spot for COT.

Moleskin

Wow!  What a blast to co-lead the first F3 Dads session of the summer!    Big fun was had with a large, enthusiastic, group of 2.0’s and their dads today.   It is truly quality time spent with your children when you can use them as weight vests or ruck sacks,  and get a great workout together.   I love F3 Dads because you get to meet the 2.0’s that you hear about during workouts and at coffeteria, plus it introduces your kids to something that you hope they will want to keep doing as they get older.

A few shout outs:

To Mrs. Cake Boss for making the emergency run of freeze pops when we found out we were short.

To those Dads who carried both of their children at the same time during the 2.0 carry relay.  T-claps!

To those that rolled down the hill all three times without splashing merlot/grape juice – impressive!

To Ross Thompson, aka Bomber (2.0 of Flat Tire),  for leading the closing prayer during COT.  When I Q’d my first F3 workout, the thing I was most worried about was saying a prayer out loud at the end. To hear a young child do it in front of that large group, with such poise and confidence,  is very inspiring to me.  Well done, young man.  You made your daddy proud.

F3 Dads continues next Saturday, June 13, 9:30am,  at Walter Elisha Park.  Don’t miss it!

Announcements:

Support Alex’s lemonade stand in Baxter to raise money for children with Cancer.  This runs every year in Baxter.

 

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My stop by #F3TheGrove to see ol’Chicken Wing

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  • QIC: CSPAN
  • When: 06/06/15
  • Pax: Bogey, Chicken Wing, Conflict, Crab Cake, Cutter, Duggar, Jarhead, Malone, Sparty, & Updyke
  • Posted In: Uncategorized

Weather conditions were absolutely perfect for my visit.

Piccolo Spoleto went very well #Crucible for V 2.3

#F3TheGrove is an amazing AO, T-Claps to Chicken Wing and the PAX for launching and supporting this beautiful AO. Daniel Island is arguably the “prettiest AO” in all of F3…just see my twitter photo from Saturday morning.

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. + I do not think I said how much I appreciated the invite to Q….Thank You!

Fast mosey to around parking area….probably too fast…even for me…

COP (circle of pain)

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

Mosey to flag pole, where Bogey led us in extremely patriotic version of “The Pledge of Allegiance”

3 rounds of 25 Derkins and 25 Dips…probably one set too many…#noticemypoorform

Quick discussion on what F3 has meant to me, and how it can impact you.

F3 workouts …

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Mosey to next parking lot

Back and forth sequence with 10 Flying Squirrels and lunge walk across to 9 Flying Squirrels lunge walk across to 8 Flying Squirrels….you get the picture, we took that all the way to zero…starting to sweat pretty good now…glad I applied the bug spray #localsadvice #thoseFLEASbite

Mosey to playground area, Partner up with someone you don’t know for 5 rounds

  1. Partner #1 runs a lap while
  2. Partner #2 = 10 Squats, 10 CDD, and 10 Flutter repeated until your partner returns (flapjack)

Mosey to open field area

Bear crawl across and jog back…T-Claps to Malone, Cutter, and Conflict #NOPenalitytaken

7 rounds of jog down and back with 25 Seal Jacks at every turn…T-Claps to Jarhead, Updyke, and Crab Cake…you guys seemed to enjoy the punishment at this point…

We did some other stuff here but for some reason I have “erased my mind” from it…very sweaty at this point…could have been a lack of oxygen…could have also been that I was really having a good time…as this is a really fit, fast, and fun group…I am known more for 1st F “attributes” than my ability to write back blasts…time was flying by…

Closed out with an OYO sequence AMRAP with 5 Flying Squirrels and sprints back and forth across the field for 5 minutes…T-Claps for extra efforts by Chicken Wing, Duggar, and Sparty #F3FIT

I had a couple of “High Quality” speeches explaining the fundamentals of F3 as we talked this morning…like I discussed, just read the book, and just jump into the role of a #HIM….I enjoyed our discussions, and as I always do, I just run out of time…

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • Appreciate the invite from Chicken Wing – a true #HIM, miss you brother, and you are true testimony of the impact F3 has on someone
  • 2nd F is the glue, enjoyed the fellowship at breakfast, and thanks for the pancakes Duggar
  • 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 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Appreciate Bogey making the ride over during his vacation – Semper Fi
  • Come visit us in Fort Mill

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

Be a better man today than you were yesterday,

CSPAN – over & out

 

 

 

 

 

 

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Sally and Dora don’t sound too bad…

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  • QIC: Decibel, Smuggler
  • When: 06/06/15
  • Pax: Royale, Tatanka, Senator Tressel, Funhouse, Spitz, Swiffer, Zima, Geico, Cable Guy, Change Order, Trucker, Maximus, Serrano, Axle, Bonjangles, Horshack
  • Posted In: Alcatraz
18 men chose the Red Pill at Alcatraz this morning and pushed each other to improve.
Decibel broke up the typical gathering ‘pleasantries’ with a modified ‘veterans’ disclaimer, and we were off for a brief warm-up.
Mosey down road to round about.
On way back: karaoke, other direction, high knees, butt kicks, backward-car…turn around quick
Bear crawl across the parking lot
Crab walk to middle of field- circle up

Imperial Walker x20
10 burpees OYO-10 more for change order
Mountain Climber x15
Cotton pIckers x20
10 burpees OYO
Windmills x20
Jamaican Night Club x30

Mosey for Sally- Great job today. Guys are hanging in longer

Mosey to play ground

3 groups-
1. 10-15 pullups with good form
2. dips x25
3. CDD x20

Rotate through
Rinse and Repeat

Mosey to wall on field 2

Balls to the wall
A break with Peoples Chair
Rinse and Repeat
Finish with Balls to the Wall

Partner up making sure that the rabbits were paired with slower runners.
Mosey to the retaining wall behind the backstop for 10 step-ups each leg to get warmed up.
Then to the top of the hill for a Dora 1 2 3. Partners work together to complete the assigned reps. One partner completes as many reps as possible while the other runs down the hill and back up (about 90 yards each way). Flip flop and continue until combined totals for all three exercises are completed.
• 100 Merkins – this got some comments after Decibel’s complete upper body beat down.
• 200 LBC’s
• 300 Squats

Early finishers were treated to a Funhouse Ab Lab. Thanks for stepping up.

We all finished with one final trip down and up the hill “for fun”, which apparently wasn’t the reason most of the PAX were running!

Back to the ball field for some more leg work, lining up for trips across the field.
• 1/3 lunge walk, 1/3 bear crawl, 1/3 sprint.
• Jog back 50%
• 2 x 1/2 but kickers, 1/2 sprint
• Pause for a double 10 count and then sprint across the field.
• Finish up with 50 LBC’s OYO.

Finish up with COT.
Lots of praises today; graduates, health, growth and milestones, and coping with change.
Prayers for those dealing with loss and health problems.
Some of our weekday workouts are looking for Q’s. So watch twitter and step up. Contact Maximus if you’re interested in slots at The Colosseum.
Check the Fort e-mail for updates on Hog and Coyote, F3 Dads and other events.
It is always an honor to lead at Alcatraz.  I appreciate this group of men and what F3 does for us all.
Smuggler
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Wheels almost run over by Cheerleaders!!

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  • QIC: Longshanks
  • When: 06/05/2015
  • Pax: Spitz, Lugnut, Wheels, Seacrest, Longshanks
  • Posted In: The Hive

5 of Fort Mills biggest characters arrived for the first installment of the new AO known as The Hive.  Besides lifting some kettlebells, the Pax also had to dodge the Fort Mill High cheerleaders as they wildly drove through the parking lot to get to early morning practice (kudos to these young women for getting up early to go to practice even though school is out).  One of them almost ran Wheels over and we were on our six doing abs.  Shovel Flag planted (thanks to the art teacher at OPES, Paige), disclaimer noted, and off we go.

The Thang

Lap around the parking lot then Warmup of: SSH x 15, Windmills x15, IW x 15, MC x 15, Plank Jacks x 15

Grab your bells take to first corner of the lot – 10 curls each side, 20 over head triceps extensions, 30 upright rows, 40 squats with bell between legs.  Plank when done.  Then 10 plank rows each side, 20 squats with bell held at chest, 30 kettlebell swings, 40 kettlebell LBC’s.  Run to the next corner.  Rinse and repeat.  Run to third corner go through first set of 10-20-30-40, run to 4th corner and do second set of 10-20-30-40.  Run back to start and circle up on your six. 20 chest presses (IC), Protractor with bell held high, 20 Russian Twists, 15 flutter kicks.  Stand up and do 10 kettlebell burpees.

Announcments – 2.0 workout and CAH this Saturday

Prayers – Spitz and Wheels had request fort their families.  Mentioned in prayer our retiring principals favorite quote “we give our children two things – roots and wings”  Give your family the same.

Moleskin – YHC was honored to be selected as site Q of this wonderful new AO. A lot of construction going on at FMHS right now but it still has a lot to offer.  I had planned on doing some other Thangs today, but when I realize Spitz and Lugnut were there then I had to change it up as those two’s mumblechatter is top notch in The Fort.  Received an outstanding History lesson about the wonderful city on Fort Mill from Spitz.  Who knew the driving range at Fort Mill Golf Club used to be the football field for the high school.  Now that school is out I hope to visit some other AO’s over the summer.  Hope to see you in the Gloom.

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