Gliding Into the Weekend

2015-05-22Leave a comment

QIC: Senator Tressel
When: 05/22/15
Pax: Dugger, Old Bay, Mr. Clean, Longshanks, One-niner, Airborne, Destiny, Corruption, Flat Tire, Pusher, Stang, Warcraft, Gridlock, Nirvanna, Hasselhoff, Deacon, Solid State, TPS, Elmer, Package, Bluegrass, Change Order,
Posted In: Slow Burn

23 men converged on the Chik-fi-la on a cool SC morning for a smooth start to the Memorial Day Weekend. Here is what they did:

The Thang::

Easy jog to the Lowes contractor canopy for COP:

SSH x 25, windmill x 15, merkin x 10/hold/mountain cliimber x 10/hold for 6″, squat x 20, IW x 20, diamond merk x 10/hold/stagger merkin L/R hold fofr 6″, LBC x 20

Mosey to road in front of Lowes, break into 4 goups:

Each group does the following along the hedge line (approx 60 yds). Short recovery in between reps

Karoake down and back

Power skip down and back

50% sprint down and back

75% sprint down and back

Bear crawl/crab walk down, jog back

10 burpees OYO

Mosey to hand rail in front of plaza, back to four groups:

Station 1: 10 donkey kicks

Station 2: Arm walk along rail left

Station 3: Arm walk along rail right

Station 4: 10 bomb jacks

Lunge walk in between each station in a figure 8 (thanks. Longshanks!) , each group does 3 circuits of each side.

Mosey to grassy patch for ab lab:

Hello Dolly x 20, LBC x 20, Freddie Merc x 20, Russian Twist x 20, Boat and Canoe x 5

COT

I remarked at the start of the workout that I was happy to see 23 guys show up to Slow Burn. Hard Drive’s tweet yesterday, announcing my Q, was met with just 1 favorite – my own. The Pax were greeted with cool temps and a light breeze this morning which felt great, and we had a fine group out there. The growth of F3 in the Fort Mill area has been awesome to see, and the number of 50+ year olds posting at workouts also continutes to grow (we had 4 today). Way to go men – it’s just a number anyway. F3 brings out your best and it’s a privilege to be a member and lead this group.

Announcements: Children’s Attn Home bike ride tomorrow, 4pm. F3 Winsborro (clown cars leaving Ft MIll, check twitter), Memorial Day Murph workout at NAFO (6:45a) following the normal Monday workouts. Hog/Coyote June 20 and Pusher Qing at Alcatraz tomorrow

Prayers/praises: Sucessful round of chemo for Pax member’s wife. Tumors shrinking!

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Laces In Laces Out – What is our Challenge, What do we Choose, & What is the Consequence.

2015-05-21Leave a comment

QIC: Cake Boss
When: 05/21/15
Pax: Private Ryan, Lil E, Old Bay, Seacrest, Gunny, Rebel, Lucy, Catfish, Transplant, Boehiem, Twister, Dugger, Saw, Airborne, Greenwave, 1Niner, Menthol
Posted In: Laces In, Laces Out

18 PAX arrived at WEP like Zombies on a brain hunt. Walking in, some running, from the gloom to figure out what YHC is mumbling about “3 C’s” on the Twitter machine. Challenges, Choices and Consequences are part of our life every day. From what socks we are going to wear to what temptation we are faced with and they all have consequences. Some not so critical (socks) to some being life impacting or even life changing. What are the C’s in your life and how do you deal with each one of them??

The Thang:

4 Runners – off for smooth cool 5 or so miles

14 PAX mosey the path of WEP for a warm up with stops at each drill bit (mile marker)

15 Merkins, 20 Squats, 20 Windmills, 20 Imperial Walkers, 20 Peter Parkers, 20 Parker Peters

YHC has some small coupons for PAX to carry to be their “Thorn in their sides” or their Challenge in life. It was not too cumbersome, but having to carry it everywhere as a reminder of what distracts us and what we carry in life. Pick up coupon and mosey to Springs Building

3 rounds of Bear Crawl across parking lot and sprint back to curb

Mosey to Front of Springs Building for:

3 rounds of 20 dips and 10 Derkins

Mosey to field next to Founders Bank

Partner Up for Crazy 8’s – Partner 1 runs figure 8, Partner 2 does exercise-flapjack

8 Exercises-

Freddy Mercury’s, Merkins, Jumping Lunges, Carolina Dry Docks, , Bomb Jacks, Monkey Humpers, LBCs, Burpee

Mosey to side of Springs Building for round of Rosalitas and Hello Dolly’s the back to COT

Moleskin:

Great PAX today and a little warm humid morn, but everyone worked hard and kept pushing. We opened the floor for the PAX to talk about their thorns or Challenges. We heard about Finances, marriages, work issues and family drama/differences. I find that any one of us PAX can relate to any one or more of these thorns/Challenges. What are our Choices around these and the Consequences of those choices? Bankruptcy, broken relationships/guilt, loss of a job or change of career, bitterness with family???

My thought is our 1st Challenge is whether or not to follow Jesus Christ and that choice has life changing consequences. By making that choice, the challenges we face each day are not just ours to make, but a collaborative effort with Jesus and he never disappoints. If you want to know him and make a choice to follow him in order to face challenges with him, please feel free to talk to me and the consequences will be Life Changing!

Honored and Humbled

Cake Boss

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Apache’s High Energy VQ

2015-05-21Leave a comment

QIC: Apache, Italian Job
When: 5/21/15
Pax: Aqualung, Solid State, Tinker Toy, CSPAN, Full Count, Bogey, Gepetto, Schrute, Swamp Fox, Mailman, Padre, Popeye, Maximus, Smiley Face, Apache, Italian Job
Posted In: The Fort

16 strong men came to experience Apache’s VQ. He brought high energy and heavy sweating. This guy gets it!

The Thang

After a brief disclaimer, Apache jumped right in to:

15 Merkins
15 LBCs

Warmup, who needs a warmup?

Mosey to Manchester Theater for:

15 Carolina Dry Docks

Mosey to parking lot next to TJMaxx. Partner up.

Bear Crawl to Crab Walk while partner Dips (100 total)
Flapjack

Mosey to Manchester Events Center. Partner up.

100 Flutters while partner sprints
Flapjack
Toy Soldiers length of lot and return

Mosey to La Paz (Spanish for “The Paz”)

25 Power Merkins (crowd pleaser)
Flapjack
100 Prayer Squats while partner sprints length of lot
Flapjack

Hand off to Italian Job. We shared a brief word from Ecclesiastes 4:9-12. We work out as partners because two are better than one. If one falls down, the other is there to lift him up. But pity the man who falls and has no one to help them up. Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

We are here to encourage each other, to lock shields with each other. We always have our six and leave no man behind. Keep up the strong work and continue to lift each other up.

Short mosey to the Manchester Fountain for:

25 Box Jumps
25 Dips
25 Calf Raises
25 Derkins

Bogey and Apache reminded us that the only way to get better at Derkins is to do more Derkins. Regular Einsteins they are.

Mosey to “The Wall” for Wall of Fire.

While PAX are doing People’s Chair, we took turns doing 10 Merkins, 10 LBCs, and 10 Burpees.

Once our legs were shot, we partnered up for:

25 Picabo Streets
25 Partner Merkin Hand Slaps

Wheelbarrow race to COT

2 Minutes of Mary

LBCs
Hello Dolly’s
Dying Cockroaches

BOM and prayers/praises and announcements.

NakedMan Moleskin

It’s always a pleasure to work with these men. I’ve very proud of the progress of the PAX. Great leadership today by Apache on is VQ. Also, thanks to CSPAN and Maximus for driving down from across the river. Solid State now is a perfect 7 for 7 on attendance at ManU (somebody get this man a certificate).

In less than a month, this AO has averaged 14 per week and has leaders stepping forward every week to lead. We’ve had 5 VQs with a 6^th planned next week (Popeye). I’m proud to call you brothers and I’m encouraged by your work ethic. Thanks for letting me be a part of this great team.

Announcements

5/25 Murph after your regularly scheduled Monday morning workout (check weekly email for details). Please consider a $10 donation for this cause.

5/21 Winnsboro Leap (check weekly email for details)

5/30 Asheville Leap (check weekly email for details)

5/30 Nun Run preceded by 7AM workout with Twister

6/20 Hog and Coyote (check weekly email for details)

Prayers/Praises

Praise for Bogey’s 8 year anniversary with his M. She’s a trooper for putting in 8 hard years through deployments and two 2.0s.

CSPAN’s son and girlfriend serving in Peru. Let’s lift them up for safe travels and that they will make in impact for Christ.

Prayers for the F3 men going to Colombia. They could also use our financial support. Let’s make it happen. Let’s lead in generosity for this worth cause http://us10.campaign-archive1.com/?u=31d40047f4100a853e297353d&id=6c48cc4afc&e=%5BUNIQID

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Prescription To Kill Complacency… Sudden Change

2015-05-20Leave a comment

QIC: Bounty Hunter
When: 05/19/2015
Pax: Masterpiece, Spitz, Airborne, Chaser, Longshanks, CSPAN, Gunny, Boeheim, Saw, Jeter, Duggar, Birdcage
Posted In: Block Party

Pretty light mumble chatter this morning as 13 of our finest PAX appeared through the muggy gloom. A brief explanation about what to do when they hear “Sudden Change” (10 burpees) along with a little background how complacency is a disease looking to creep in your life and destroy.

Warm-up:
Very similar approach to warm-up from my Q on Monday, mosey a ways followed by an exercise or two. Sudden Change was also thrown into the workout from beginning to end.

SSH – 20
Mountain climbers – 15
Imperial Squat Walker – 20
Front Lunge
Back Lunge
Tuck Jumps – 10
Jump Lunges – 8 each leg

The Thang:
Partner Lateral Jumps – 10 each side (rinse & repeat 2x)
Partner Resistance Merkins – 10 & Partner Squats – 10 (rinse & repeat 2x)
Partner Resistant Sprints – Push partner 40 yards, sprint remaining 30 yards

Suicide relay: PAX split up in 2 teams. First pole 15 yards away, second pole 30 yards away. Standard suicide, sprint to 1st pole, run back, sprint to 2nd pole, run back. Tag next runner. While waiting for your turn to run rinse & repeat merkins (10), LBCs(10), squats(10). Team 2 squeaked out the win with 2 to 1 victory!

Start to mosey back (but not too far).

Circle of Pain – Bounty Hunter Rendition. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Merkins – 1st rotation 1 merkin. 2nd rotation 2 merkins, 3rd rotation 3 merkins
Carolina dry docks (or CSPANS Merkin) – 1st rotation 1 CDD, 2nd rotation 2 CDD

Recover (are your arms/shoulders burning yet?)

Borrowed from Indian Lands Heisman, we completed a fun little shoulder cycle just to ensure the PAX got their money’s worth.
The Clap – 50
Pick the Cherries – 30 seconds
Put them in the bucket – 30 seconds

Back to COP, get in a tight circle on your 6. Exercise as followed:
Leg ups – 1st revolution 1 leg up, 2nd revolution 2 leg ups, 3rd revolution 3 leg ups.

Mosey back to COT (2 minutes left) so hand off 2 more core exercises to CSPAN and Gunny. Flutter & inch worm.

Moleskin
For those that posted, we did a total of 13 Sudden Changes (a total of 130 burpees). That was a very purposeful and represented 1 sudden change for each PAX member that posted. Today sudden change represented the extra push/work each PAX need in their lives so they do not become complacent. As I wrap things up I’ll leave you with this quote.

“The tragedy of life is often not in our failure, but rather in our complacency; not in our doing too much, but rather in our doing too little; not in our living above our ability, but rather in our living below our capacities.” – B. Mays

Bounty Hunter over and out!

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Embrace the Sandbag Sux

2015-05-20Leave a comment

QIC: Gunny
When: 05/20/15
Pax: Pebbles, Car Bomb. Google Maps, Gunny.
Posted In: Uncategorized

4 strong men decided Normandy was a good way to start the day…by the end, it felt more like the end of the Battle of Hamburger Hill.

Warm up…hmm, do it at home…moving with a purpose.

We visited Normandy Camp with a .75 mosey (bags overhead, press/pushes, bear hug SB forward/backward).

Circle up

Dead lifts, forward lunges, reverse lunges, snatch squats, press/pushes thrusters, rows, snatches, cleans, a couple more I’m missing.

Run to the tennis court – find wall:

SB to the Wall (wall ball concept) X10, load SB on shoulder and duck walk the length of the tennis court. Four cycles.

Throughout the morning, we alternated SBs; all became cozy with Pebbles man maker SB. That thing is so nasty, it should have a name.

Merkin SB shoulder pulls X40

Mosey to the stairs

SB burpees on the way…

Bottom of hill 5 SB burpees run up hill, run down stairs; find a partner, wheel barrow up the stairs, (Flapjack) 10 mins worth

COT/Mary combined

Moleskin:

Solid group, Pebbles, Car Bomb and Google Maps performed exceptionally. I would jump in a foxhole with any of these men….and to think, they will only get stronger…

Thanks for the opportunity men!

Semper Fi

Gunny

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Leave the Yard

2015-05-20Leave a comment

QIC: Jekyll
When: 5/19/15
Pax: Funhouse, Aquaman, Gecko, Jerry Lewis, Royal, The Package, Stang,
Posted In: Golden Corral

Welp, when I say bring your running shoes, I mean it. 8 PAX left the comforts of our beloved Golden Corral campus and ran over a mile to and from the Tega Cay Elementary for todays installment. The work put in by these men in between the runs was admirable. Constant movement is the name of the game. Here is what we did.

Fast mile run to the stadium at TCES.

16’s (like 7’s and 11’s, only worse). Start at bottom of stadium. Up the stadium with each of the 4 levels providing the exercise area. run back around to launch. x 4 till complete.

Donkey kicks and Jumping Lunge.

Jerry Lewis led in flutters till #6 arrives.

sideways merkin crawl up the hills. switch direction at each of the landings. Rinse/Repeat X2

Fast mile run to GC.

Flurry of AB exercises to close.

COT

NMM

Jerry Lewis works out, takes rip-fuel and hydroxycut, and is a stunt double for WWE. Put your shirt back on. We don’t need you outshining our #dadbods. Oh, and JL gets the VT for being in the lead all morning.

Funhouse with the takeout

L&R

Jekyll

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Slinging Some Iron at the Ballroom

2015-05-19Leave a comment

QIC: Decibel
When: 05/19/2015
Pax: Wheels, Green Wave, Luke Warm, Sasquatch, Lug Nut and Photo Bomb
Posted In: The Ballroom

Seven men made the choice to get out of the sack and be better for it!

The Thang

35 lb Kettle Bell Indian Run down Business Park Rd

Circle Up

Chain Breakers x20, Merkin x13, Imperial Walkers x20 , Wide Arm Merkin x12, Cotton Pickers x20, Diamond Merkins x12, Wind Mill x20, Staggered Merkin x10, LBC x50 and Staggered Merkin x10

Line up Side by side and hold squat, do five full side twists then pass down the line until the end

Do jumping lunge x20

Rinse and Repeat Side twists and lunges

Stay in line do Peter pointers, Kettlebell starts at end and do 20 chest press until it is down the line

20 dips

10 50 yard sprints

Mosey to wall with KB

Peoples Chair, 1st man does 5 full side twists and passes to the next guy until it is down the line and back

recover with 10 yard walk and back

Peoples Chair, 10 shoulder press each person down the line and back

Mosey to road

Line up and hold squat- do 15 Tricep extension each down the line

Indian Run back to COT area

Lay in line

Do Boat Canoe while the person with KB does 10 Russian Twist down the line

Do X-O’s while the KB person does 10 more Russian Twists

Great work men! Honored to work out with you!

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Taking the Hill…with Perfect Form

2015-05-19Leave a comment

QIC: Funhouse & Maximus
When: 05/16/15
Pax: Changeorder, Badger, Lil E, Cake Boss, Spiderman, Bojangles, Cerrano, Aquaman, Trucker, Axle, Pick 6, Jiffy, Iron Horse, Craw Daddy, Tater, Sasquatch, Royale, White Lightning, Gecko, Decibel, Smuggler, Senator Tressel
Posted In: Alcatraz, The Fort

A few days behind schedule some it’s worth the wait. 24 at Alcatraz this past Saturday for what was guaranteed to be a great time as long as I had something left in the tank after getting lessons from Funhouse. Ya’ll know that he is bent to fix the exercise form of the PAX and for good reason. It’s not about repetitions, it’s about the quality of the work. Don’t injure yourself and don’t cheat yourself.

For those of us lucky ones who attended his Cinco de Mayo workout, he decided to reintroduce us to an abbreviated version in case we hadn’t had enough.

After the necessary disclaimer, Funhouse took us for the Run Around Runde and down the road to the traffic circle (this is where the comments started flying about this being a running workout…yeah, yeah, yeah).
Get your form right with 10 perfect Merkins. Tickle your ribs!!!
Run back to the field and circle up for the abbreviated Pinata (he calls it the Pina)
ARMS:
Merkins x 15
Mak Tar Jai x 25
CDD x 15
Dips x 10
Plank Punches x 25

Legs:
Knee Tar Jai x 25
Squat Jacks x 25
Squats w/ Calf Raises x 25

Abs:
Slow Freddies x 25…TERRIBLE
Heels to Heaven x 25…TERRIBLE’er
Roll Ups x 10 OYO

LOCO:
Crab Roll x 15
8 count Body Builders x 10

Hand off to Maximus
Run to the base of the hill then butt-kickers 4ct x 15
10 Burpees OYO
Run to the top of the hill then 2 Jumping Lunges and 2 Monkey Humpers
Run back down then back up for 4 of each. Repeat for 6, 8, 10 and try not to splash.
Mosey to the outfield 1st base line
1/2 the PAX does 3-Tier Suicides (25yds, 50yds, 75yds carefully measured)
1/2 the PAX does Mountain Climbers until the suicides are done
FLAP JACK
Repeat but this time do butt-kickers instead of Mountain Climbers

Seal Team sit ups

Announcements: F3 Dads in June 0930-1030 at WEP (if they can walk, bring ’em), Hog & Coyote 6/20 0600 at Ballroom, T-claps to Chicken Hawk for his testimony and lesson last Friday, 5/30 clown car to Asheville and nun run in Rock Hill. Bunch of new AOs starting. Check the email.

Prayer Requests: Decibel’s son Noah turned 4!!!!!!!! Flat Tire’s M, Colombia mission trip, Funhouse’s 18yr anniversary

AYE!!

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Lights On for the PAX at The Colosseum

2015-05-19Leave a comment

QIC: Maximus
When: 05/19/2015
Pax: Firewall, Freebird, Bubba Gump, Santini, Pusher, Backdraft, Flat Tire, Dog Pound, MacGyver, Senator Tressel, Sir Topham Hat, Seacrest, Cake Boss, Mr. Clean, White Lightning, Zima, Anchorman, Uncle Kracker, Rooney, Weezer, Chicken Hawk
Posted In: The Colosseum, The Fort

For the 2nd week of The Colosseum, 21 of The Fort’s finest joined YHC at GHMS for an 0515 launch of the newest AO. One big difference this week was Rooney took care of us and ensured we didn’t roll any ankles by hitting the lights for us. I know there are a lot of guys posting here that usually post at other AO’s so make sure we EH the FNGs. There is still come confusion on where to park so here it is, PARK AT THE FRONT OF THE SCHOOL.

After a 2min delay, a short disclaimer and a couple folks gettin’ their cars on two wheels coming around the corner, we were off for a short jog to one of the back parking lots.

Circle Up
SSH / Squat Jack / Squat / Moroccan Night Club / 8ct Body Builders….great warmup

Mosey to the Playground & split into 3 groups:
1: 10 Pull Ups 2: 15 Swing Crunches 3: 20 Diamond Merkins
Everyone cycle through and….REPEAT

Mosey to the football field to relive the glory days. We were all-state athletes in our day.
Line up in the end zone. Toy Soldiers for 25yds, Sprint 50yds, Toy Soldiers 25yds.
Grab a partner for some running and stuff. Size doesn’t matter.
Partner 1 runs 100yds while partner 2 does exercise. When partner 1 reaches the other end, he continues the exercise and partner 2 runs down. Continue till the you complete the required number.
Exercise 1: 50 Turkish Get-ups (audibled from 100 since time was getting away from me)
Exercise 2: 100 Merkins (Again, audibled off the wienkie)
Exercise 3: Not enough time, I’ll keep that one in the bag for now.

Line up in the end zone again and Duck Walk 30yds. We really need to bring this exercise back ’cause a few folks were deer in headlights.
Line up shoulder to shoulder for TUNNEL OF LOVE….Crowd Pleaser
Had to finish this off with a little Gator Merkin for about 15yds or so. I had to keep reminding myself that if you can’t Q it, don’t do it. I might have modified that a little.

Mosey back to the launch site for some final Russian Twists

Announcements: So much. Memorial Day Murph 0645. CAH this Saturday for a 4pm bike ride. Hog & Coyote 0600 6/20 at the Ballroom. BRC running club 0630 Sunday’s at Starbucks. F3 Dads every Saturday in June 0930-1030 for you and your 2.0s. Santini is speaking this Thursday evening 5/21 as part of a speaking series, check the email. Run n’ Gun 1815 (6:15pm) Wednesday’s and launches from the back lot of the Baxter Y. A bunch of new AO’s starting up so keep your eyes peeled for the email.

Prayer Requests: Continue praying for Flat Tire and his M as they continue their fight. Don’t bet against these two, you want them in your corner. Prayers for the PAX heading to Colombia, South America. I know you’re hearing this more now but we NEED YOUR PRAYERS AND FINANCIAL SUPPORT. You can also donate to the trip and receive a wrist band in the colors of the Colombian flag with Joshua 24:15 I AM THIRD on it.

In closing, thanks for coming out to this new AO. Rooney has a great spot here and I’m honored to Q it. This is full of opportunity, both with exercise options and EHing. Sir Topham Hat has the Q next week, 5/26.

As You Were.
AYE!

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Final Q with Audit

2015-05-18Leave a comment

QIC: Audit & CSPAN
When: 05/16/15
Pax: Apache, Aqua Lung, Bandit, Cheeto, DaVinci, Geppetto, Italian Job, Kenny G, Peach, Popeye, Posh, Santini, Smiley Face (FNG), & Spitz.
Posted In: Uncategorized

Perfect morning to spend with Rock Hill’s finest

This will be my final Q with Audit before he relocates to Raleigh area. I appreciate the leadership Audit has given to the Fort area workouts through his difficult first F Qs. On a personal note, Audit has been there and supported me as a trusted friend and advisor. My prayers are for him and his family to have a smooth transition to their new life in NC.

Since I am on Q…an extremely high quality disclaimer…welcome our FNG, an EH from Senator.

COP and warmup…DaVinci was making me laugh…young man is awesome for getting after it with enthusiasm.

Head to parking lot for a miserable series of down and backs…capped off by a burpee ladder to ten…had to stop at nine…ran out of time.

COT and prayer for Audit…FNG thought it was over #sorrynotsorry

Hand off to Audit

Great discussion on #IATA

Partner up…and don’t let your partner down…just keep moving…

It was hot…partner 1 runs length of football field while partner 2 does burpee…goal is 100

Now we are really getting sweaty…same as above but with 200 Americans

Same as above…kind of feeling like splashing….same thing with 300 LBC

One last trip across field and up the camelback with one burpee on the top

Race back to COT

Prayer and praise

BOM

Take care of your friends, be a better man today than you were yesterday, read your newsletter.

AYE!

CSPAN

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