VQ with Mainframe @ the Swamp

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  • QIC: Mainframe
  • When: 12/18/15
  • Pax: Royale, Vinnie, Photobomb, Puddles, Bart, Fishsticks, Hasselhoff, Chicken Hawk, Legoland, Kevlar, Mainframe (QIC) Ruckers: Gecko, Cobra-Kai, Cornhole
  • Posted In: The Swamp

Mainframe took the opportunity to lead and gave the PAX a hard workout on a balmy 56 degree day in December.  Here are his notes from our adventure…

The Thang

Mosey to Home Depot lot with some karaoke and high knees. Circle up. 25 SSHs, 15 IWs, 15 MCs, 10 inch-worm merkins, and 15 windmills.

Over to end of parking lot for Indian plank walking on curb. I picked a curb that was too short for the group so had to quickly find a different curb. Found a better curb for Indian plank walk down, run back to start, Indian crab walk down, then Indian plank walk back up to starting spot.

Mosey over to RiverBleu and realized that they recently installed barriers in front of the stairs. Quick audible to runs across parking lot. Toy soldiers over, jog back. Lunge over, jog back. Sprint over, jog back.

Mosey over to center fountain for four corners. 2 groups starting on opposite sides of fountain, each going through the four corners. At the corners: 15 donkey kicks, 10 spiderman merkins, 15 jump squats, and 20 LBCs. End at fountain for 20 step ups. Rise and repeat for 3 trips around.

Back to Best Buy for some quick ab work and then back to COT.

I want to thank Royale for encouraging me to lead this week. It was an honor to lead this group of men. I also personally want to say thank you to all the PAX that have pushed me to be better. Its a great feeling to be part of this group of men.

(I didn’t add that thanks in there…I promise!) Royale

Great job today Mainframe!

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What? You never saw Stripes?

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  • QIC: Trucker
  • When: 12/17/15
  • Pax: Axle, Anchorman, Change Order, Chaser, Main Frame, Sasquatch, Seacrest, Trucker
  • Posted In: The Ranch

8 PAX rolled into Springfield MS on a drizzly morning looking for a beatdown by traveling YHC. Knew this mornings AO had to be continuous movements due to the forecast of rain and knowing that the other PAX are running for some unknown reason (is The Fort becoming a running AO?). So your YHC figured it would be good to tour the entire MS & ES campus. After a quick disclaimer, off we went.

Ran to the entrance to the ES and circled up for COP.
15 Good mornings
15 windmills (rain started coming down and a few PAX ran for cover – not sure why)
15 IM (rest of PAX ran for cover knowing we would eventually get wet)
15 Squats
20 SSH
15 merkins (rain stopped so didn’t need to audible)

Ran to hill for some marking work:
Bear crawl up hill and complete 10 right leg scorpion merkins, backwards bear crawl down hill and complete 1 left leg scorpion merkin
Continue process by reducing 1 scorpion merkin at top of hill and increasing by 1 at bottom of hill

Mossy to back side of ES:
wall sit for 3 ten counts or more, 10 merkins – rinse/repeat 3xs

Mossy to side of MS facing track for another round of wall sits
wall sit for 3 ten counts or so, 10 feet up on wall and 10 merkins – rinse/repeat 3xs

Mossy to playground
10 pull-ups, 10 merkins with feet on swings – rinse/repeat 3xs

Mossy to back side of cafeteria
20 dips, 10 derkins – rinse/repeat 3xs

25 LBCs, right into 25 flutter kicks, right into 10 heels to heaven. Mumble chatter began to increase since it wasn’t speedo season, and all of a sudden Anchorman said he never saw Stripes! The PAX couldn’t figure out why he never saw such a classic movie.
25 Hello Dollies, 10 merkins, and another 10 merkins

Mossy to COT

It’s always an honor to lead the PAX and find ways to not run soo much or soo fast. The Fort Xmas party this Saturday! Prayers for Change Order’s grandfather-in-law, those traveling for the holidays and for Seacrests move.

Trucker

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Give Thanks at the Pantheon – and then the PAIN

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  • QIC: Royale
  • When: 12/16/15
  • Pax: Heffernon, Corruption, Pick 6, White Lightning, CSPAN, Howitzer, Puddles, Cornhole, Bart, Fish Sticks, Cerrano, Axel, Chaser, Jekyll, Mr. Clean, Zima, Package, Senator Tressel, Royale (QIC)
  • Posted In: Pantheon

Great day to be out in the gloom.  Clear and 43 degrees.  It starts a little chilly while we gather, but it doesn’t take long to get the sweat going!  This morning the crowd just kept getting bigger and bigger.  I do want to thank Zima for his great marketing ads on Twitter, they get the job done when you’re the Q.

I started the morning with our normal disclaimer, then wanted to reflect on the T.A.P process introduced by Santini.

I discussed Thankfulness and told the PAX I’m thankful for F3 and my brothers that make F3 what it is.  My Awareness was to reflect on the goals I had set in 2015 and what I was able to personally accomplish.  Goals that F3 helped me to meet since I started posting in February.  Today’s Q marked the 4th AO that I’ve been privileged to Q at.  (Goal was to just Q this year) Competed in my first Mudrun (thanks Geronimo!). Better health, lost 2 belt loops around the waist, less of the bad things like smoking and drinking, better understanding of my own Faith through 3rd F. Trying to be a better father, husband and leader.  F3 truly has changed my life this year, and I’m extremely grateful for that!  But let’s get to the Thang…

The Thang

Warm up lap around the road with Dynamic running.

High Knees, Butt kickers Karaoke w 180

COP

25 SSH 20 IW 25 Moroccan Night clubs 10 Merkins 20 MCs then Plank for Downward Dog, Honeymooner, Right and Left Arm High

Mosey to the Garden Amphitheater

Jacob’s Ladder

Run to the top of the 4 tier amphitheater 1 burpee ; run down at bottom do 10 big boy sit-ups then up burpees down sit-up to end on 10 burpees and 1 sit-up   With 19 guys there were several times in the gloom we almost had collisions, but everyone made it out OK – but gassed!

Mosey to back stairs

My favorite thing at the Pantheon is the wall by the stairs, so we did 20 wall climbs.  Higher size for the more advanced of us.  I will say Chaser and a few others were climbing the walls bigger than they are! 20 was ambitious, most PAX I think got there…

Mosey to the playground

Partner Up

1st partner legs in swing, 20 leg/core curls while partner does 20 Merkins, Switch, Rinse and Repeat 3x

Next: Knee Tar-jis – Lots of mumblechatter on these, I thought the rubber playground flooring would be better than concrete or rocky grass…I was wrong.

Then grabbed some wall for BttW, People’s Chair, one more BttW

Mosey long way around the school to finish back at COT.

COT

Tclaps to Heffernon.  Just started F3 Monday (48 years young) has come 3 days in a row!  Stole CSPANs idea and asked everyone for a praise or prayer, and all 19 shared their thoughts and prayers.

Annoucements Christmas Party this Saturday, Convergence 12/26? Joe Davis Run 1/9 (as CSPAN said, read your weekly newsletter!)

Truly and honor to serve…

 

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The 3L’s leaders Leading Leaders

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  • QIC: Apache / VQ Good nieghbor
  • Pax: Fusion, Riddler, Turbine, Sgt. York, Senator Tressel, River Rat, Boots, Catfish, Popeye
  • Posted In: The Fort

With my Q coming up at the famous eagles nest I wanted to share the experience with a guy that has really put his heart and soul in the F3 world of the Gloom!!! So I asked Good neighbor if he wanted to VQ with me and jumped to the opportunity. We discussed the workout and wanted the majority of the event like a true #HIM that he is.

So we circled up and gave the disclaimer with no FNG’s par taking in the gloom. And discussed being a motivator not a de motivator in life and think about how others feel by your actions and words. Hard to remove the shoe once it’s inserted, for say…

The Thang:

Combination of a pair of exercises done in cadence 10 times in 3 sets = 30

  1. Merkins / SSH IC x 10
  2. Italian night clubs/small arm circles x 10
  3. LBC / The flutters x 10

Next count off by 1 / 2,s

1’s stayed at the line 2’s mosey to curb

1’s bear crawled to the 2s, while the 2’s performed Merkins and then switched over for 2 rounds

That was YHC’s warm up and handed it off to The Good Neighbor.

He had us mosey for a grand tour of the outer perimeter of the Winthrop university campus, F3 is not a running group??? Then went to the famous beat down inner workings of the campus and the stairs of sweat!!!!

Divide back up into the 1’s and 2’s

While the individual groups run up and back down the stairs the other group preforms

  1. Merkins
  2. Lbc
  3. Carolina dry docks
  4. Bomb jacks

The good neighbor handed back to YHC and we moseyed back to AO where I had the opportunity to test drive an idea of said workout that will be discussed at another date… It has a lot to do with “let a bear be a bear” and “How do get better at Merkins”

Prayers for all the F3 brothers who cant post keep in touch and phone or text them regularly. for all families in the holiday season and the true meaning.. Please read the weekly news letter a lot of events coming soon!!!!!

Aye!!!! Apache!!!!

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The Fort Christmas Party – Food and Toy Drive

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As you guys are aware, the Christmas Party is this weekend. In true F3 fashion, we are taking this opportunity to give back to our community. Please consider bringing toys for the Children’s Attention Home  and/or bring some of the items below. The plan is to split the items between Fort Mill Care Center and Pilgrim’s Inn. Please consider being generous. This is our opportunity to be a blessing in our communities.

In addition to standard canned goods, Fort Mill Care Center needs:

Can fruit

Can Beef stew

Can Chili

Hearty soups

1-2 lb bags of rice

Toothbrushes

Toothpaste

Shampoo

Soap

In addition to standard canned goods, Pilgrim’s Inn needs:

Paper goods – (toilet tissue and paper towels)

Garbage bags (lawn/garden size)

Liquid washing detergent

Cleaning supplies – Lysol (disinfectant spray, cleaning product), Pine Sol, and any other cleaning products

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7 Mins and Lucky # 13

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  • QIC: Catfish
  • When: 12/14/15
  • Pax: Dark Helmet, Boy Band, Barry Manilow, Assassin, Huckleberry, Gevair, FNG - Heffernan, Stang, Chicken Hawk
  • Posted In: The Armory

Being given the opportunity to Q twice in less than a week at in the Fort was fantastic! I hope it was worth everyone’s effort to get outta the fartsack!

That thang …

With an FNG posting I attempted to complete the disclaimer but legal counsel was not present so hopefully it was ok! We circled up for a little COP/Warm up with most counts being 13 (Go Panthers!).

A quick mosey with kettle bells to the front of the church, dropped off the extra baggage and took a long lap around the parking lot. Upon our return to the bells the fun was explained.

7 minutes of two exercises with accumulating counts, followed by a long lap. The three sets where:

-Bobby Hurley’s / Upright Row — 1 hurley, 1 row, 2 hurleys, 2 rows, 3 hurleys, 3 rows … etc for 7 mins.

-Squats / Overhead Press

-Kettlebell swings / tri ext

There was a little mumbling about the 7 mins but all the men pushed through and got better for it!

Wrapped up with a short cusak back to the shovel flag for a few minutes of mary before COT.

Love this work and miss Mondays! Was an honor to Q and to welcome FNG “Heffernan”

Catish … over!

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Preblast: Devil’s Turn – Different Location 12/17

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  • QIC: Honey Bee (actually Sir Topham Hatt)
  • When: 12/17/15
  • Pax: The Devil's Turn Faithful and those running Joe Davis 5k/10k
  • Posted In: Pre-Blast

Since we are now on week 5 of Bratwurst’s 8 week plan to 5k/10k greatness, it seems like as good a time as any to preview the Joe Davis Run course with our brothers at The Fort.

Therefore, Devil’s Turn will meet this week at Walter Elisha Park in Fort Mill starting at 5:15 am this week.  Map Here

As seen in the official preblast of this convergence with the runners of The Fort, there is also a 4:40 am option for an extra 3 miles.  See official preblast here The Fort Runner Convergence Preblast

For those who cannot get down to Fort Mill for the convergence, Devil’s Turn can still have a “meet and run” for those who assemble in the greenway parking lot at 5:15.  Someone propose a course, and then run it for an hour.  Boom, fitness gained.

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Preblast: The Fort Runner Convergence – 12/17 Laces Out

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Runners of The Fort…We are just over 3 weeks away from the Joe Davis Memorial Run on January 9th.  If you’re like me, being familiar with a race course ahead of time is key to posting a good time and possible PR.  Knowing when to push, knowing when to back off, knowing to conserve a little extra energy for that hill at the finish line! Since it seems as if every pax of The Fort is a runner these days what better time to come out and get a good look at the Joe Davis Memorial Run course.

The Details:

Thursday 12/17 – 05:15 at Walter Elisha Park. We will warm up with a lap around the park before setting out on the 5K loop course.  After completing the course there is a 1.5 mile loop through downtown to hit 5 miles and back at COT.  Course map below:

http://www.mapmyrun.com/routes/view/942218929

For those interested in extra credit there will be a 3 mile launch at 4:40.

*Note* Tempo AO will be closed

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The Yard – Post Christmas Convergence Pre-Blast

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  • QIC: Cake Boss
  • When: 12/26/15
  • Pax: All PAX
  • Posted In: Millllkshake

Boxing Day is a holiday traditionally celebrated the day following Christmas Day, when servants and tradesmen would receive gifts, known as a “Christmas box”, from their bosses or employers,[1] in the United Kingdom, Barbados, Canada, Hong Kong, Australia, Bermuda, New Zealand, Kenya, South Africa, Guyana, Trinidad and Tobago, Jamaica and other former British colonies. Today, Boxing Day is the bank holiday that generally takes place on 26 December.

 

Leave it to the banks to take a day and make it another day off or as our friends across the pond call it “Holiday”!

When I hear “Boxing” I am thinking something other than leftover gifts and Christmas wrap laying all over the place. I am thinking couple of guys, squaring up and taking jabs and swings at each other. It is a brutal sport that requires lots of conditioning and preparation. We will be going a few rounds at The Yard on this Boxing day, so wear your gloves and tape up as it will be a beatdown unlike others.

On Boxing Day, December 26, 2015, we will be honoring this sport and conditioning our bodies after the holiday feasts. To prepare for the upcoming new year and the physical challenges we set before us, (New Years Trail Run, Joe Davis run, The Yeti, P200) but also the spiritual challenges that are before us, (marriage, parenthood, profession, community). We will prepare our bodies, minds and hearts to battle through and have a story to tell. My verse for 12/26/15…..

Be on the alert, stand firm in the faith, act like men, be strong. 1 Corinthians 16:1

  • Convergence at THE YARD (Ft Mill Middle School)
  • Coffeeteria post workout at Ft Mill Family Restaurant (Tom Hall Street at Foodlion)

See you in da gloom and bring a friend, family member or neighbor along!

Cake Boss

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“Cry ‘Havoc!’, and let slip the dogs of war”.

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  • QIC: Corruption
  • When: 12/14/15
  • Pax: Royale, Kevlar, Qwerty, Puddles, Mainframe, Cornhole, Corruption(QIC)
  • Posted In: Quagmire

Balmy 70 degree temperatures greater the PAX at the Quagmire this morning.  I was disappointed, that I didn’t get to try out my sweet new F3 beanie.  I guess I’ll be saving it for the Yeti.  Six HIM + yours truly decided to forego the fartsack for a little Christmas shopping at Rivergate.

 

The Thang:

  1.  Mosey to the back of Home Depot.  Circle up.     20 Seal jacks/ 20 Moroccan Night clubs/ 20 Carolina Dry Docks/ 15 Muricans/ 20 mountain climbers
  2. Squat Webb x 10 (We made it to six and had to audible)
  3. Mosey to the back of target and partner up:  Partner 1 does wall sits while partner 2 does 30 jumping lunges then rotate (x3)     (10 Burpees OYO)
  4. Mosey to the Front of Target:  Line up for a series of 11s Mericans and LBCs with running in between.
  5. Indian Run to fountain:  20 dips/ 15 derikins (x3)
  6. Circle up in the plank position – 15 plank jacks- 8 shoulder tap mericans- 10 Makhter NDiayas
  7. Mosey to COT for an Ab Lab 20 slow flutter kicks, 15 Rosalitas, 15 LBCs, 15 Freddie Mercuries, Protractor, 15 Loungers, 15 Russian Twists     – 10 Burpees OYO

 

Moleskin:

Thanks to Cornhole for the chance to Q.  I was proud of the group.  We worked hard and nobody complained.  Prayers for patience,  and prayers for families.

 

 

 

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