12 Days of Christmas at The Armory!

  • QIC: Seacrest
  • When: 12/07/15
  • Pax: Howitzer, Black Out, Longshanks, Boy Band, Chicken Hawk, Cheddah, Ginsu, Car Bomb, CSPAN
  • Posted In: The Armory

10 HIM showed up on this cold Monday morning to swing some bells…and run with them.

Disclaimer…disclaimed.

Mosey around the parking lot for a nice warm up lap and circle up.

COP

WM x 15

SSH x 30

IW x 15

Squat x 20

Merkins x 10

12 Days of Christmas – new workout for every number and work your way down.  You know the drill.

1 – KB Burpee (I had this at 5 and changed it on the drive over…#whimp)

2 – KB Fast Money Suicides (Cakeboss Fast Money Special)

3 – Clean & Press – Each side

4 – KB Merkins – 4 each hand on bell.

5 – Tricep Extensions

6 – Curls – Each side

7 – Rows – Each side

8 – Overhead presses – Each side

9 – KB Sit-ups

10 – Russian Twists

11 – Lunges – Each side

12 – Squats w/ Calf Raise

We finished up just in time!  Mosey to COT.

COT

Lots of prayers and praises from the PAX this morning.  Lift them up!

Moleskin

Longshanks FINALLY made one of my Q’s!  He and Ginsu were setting the pace.  Nice work!

Quiet group this morning.  Maybe everyone was trying to catch their breath…and it’s Monday.

Honor to Q.  Thanks Helmet for the opportunity!

Seacrest, out!

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Pearl Harbor Revisited

  • QIC: Crash
  • When: 12/07/15
  • Pax: Cornhole, Vinny, Royale, Puddles, Bart, Fishsticks, Mainframe
  • Posted In: Quagmire

Today, 74 years ago, 2403 Americans lost their lives in a surprise attack at Pearl Harbor. We only had 8 pax post to start the week off, but we worked hard and tried our best to honor America’s service men and women.

Started off with a brief prayer to remember our fallen heroes and honor those who continue to serve protecting our freedoms.

Started off with Mosey to Home Depot with a mix of side shuffles, karaoke, butt kickers, and high knees.

Warmup – As on the morning of December 7, 1941, there was no warmup

12x Bombjacks
7x Burpees
19x Propellers (WMs)
41x SSHs

The Thang
Started off carrying the “wounded” – Partner Carries over to River Bleu restaurant.

P – Peoples Chair – 10 count by all 8 pax with some upper body added in for extra “fun”
E – Elevens – Run crossing parking lot (1/10…10/1; alternating LBCs / Merkins)
A – American Hammer (20x)
R – Rosalitas (25x)
L – Lt Dans (1 squat, 2 single leg lunges…up to 10/20)

H – Happy Jacks (5 SSHs in cadence, followed by 2 jumps squats…repeat 5x)
A – Air Squared (25x)
R – Railroad Tracks (pax lay on consecutive parking line like cross ties, pax on end runs, jumping each pax and then planks on end…continue across entire parking lot – Vinny might have stomped a couple pax along the way but they have another hip so no big deal!!)
B – Bombjacks (20x)
O – One legged Burpees (5 per side, 10 total)
R – Ranger Merkins (20x)

Mosey back to COT

COT

Christmas Party 12/19, prayers for the sick and safe travels for all those traveling.

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The Foundation: An approach for 2016 Planning #HIM

It’s not an accident.  Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith.  In many cases, this starts with asking questions like, “What do I believe?  What do I value? What is important to me?  Is there more than just writing a mortgage check?  Who can I share the things that concern me, scare me, or challenge me?”  These questions drive a man to assess his measure of impact in the world around him.

This year as I wrap up Thanksgiving and move into the heart of the holidays, I’m implementing a process called T.A.P. Thankfulness, Awareness, and Planning. Each year, Thanksgiving comes and goes, I spend some time being thankful and then as most people, we move on and race to the end of the year. Something struck me recently about the fact that even my act of thankfulness might need an overhaul.

In September, I joined a group of 11 F3 men from The Fort who had the privilege of traveling to Colombia, South America to spend time with a wonderful group of people who live in some of the toughest, most remote areas of the desert. They are called the Wayuu. At the time, they had not had rain for nearly a year. Imagine a place where just the basics for survival are a luxury.

On this trip, I encountered one of the most genuine acts of hospitality I’ve experienced. One particular day, as we spent time with 100+ of their men, women, and children in their community, they asked a group of 10 Americans, to sit down in their only shade, in their only chairs, and hauled out one of their most prized goats for us. They killed and cooked a gracious meal for us. They had their daughters serve us. They insisted that we eat first. They stood outside the shade watching as we enjoyed our meal.

What struck me about this was they were so grateful and thankful that we could enjoy this cherished meal before they would even eat. They were happy to see us happy. They watched as we ate their very best. These people had nothing, yet had everything. They gave to us from a place that expected nothing in return except our happiness. There is a song with a line in it, “Have you ever wondered what it is like to give when there is nothing in your hand?” I know I saw and felt that for the first time in my life. The experience was so moving, I sat there trying to eat with tears in my eyes, in awe of their thankfulness and gratefulness for what they had and how they could share it with us.

My perspective has shifted on Thankfulness. I don’t do it well. But I think I know now how to approach it. It is an attitude of my heart. It is a state of mind and soul that allows me to see the world bigger than me. It is opening my eyes to new experiences, perspectives, and opportunities. It is in essence, mindfulness.

So, this year, as I move through Thankfulness, I will then continue into a process of Awareness. Awareness of those areas in my life personally, professionally, and beyond that need me to think differently. What are those 2 or 3 things if I took them out of my life would simplify or make it better? What are those 2 or 3 things if I added would enrich and open new doors?

Planning will soon follow as I reach the end of the year and develop intentional, meaningful, and impactful goals for 2016. Goals that when I’m done reading them I can answer the question, “So That….” If I can’t answer the question after writing a goal with a “So That” that makes sense, then I probably need a different goal.

T. A. P. is a process that I’ve borrowed from our Navy Seals.  The “Double Tap” is a signature of their firing on targets.  First round for penetration, Second for impact.  Every squeeze of the trigger is intentional.  No Spraying and Praying.  High Impact Men do the same.  They pick select targets in life.  They reflect but most importantly, they act.   When they act it is intentional and for maximum effect.

Use this process of T.A.P. in your life.  Do you have someone in your life to lock shields and hold you accountable?  Who are you sharing those things that you have become aware in your life that you need to take out?  What do you need to add?  Who is going to ask if you’ve done that work that you said you would do?

So take this process as I’ve outlined above and share it with a fellow PAX.  “As Iron sharpens Iron, so one man sharpens another”  This requires action and friction.

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Burnout

  • QIC: White Lighting
  • When: 12/8/2015
  • Pax: Fish Sticks, Howitzer, Short Sale, Lego Land, and Free Bird
  • Posted In: Golden Corral, The Fort

Six strong men showed up for the Golden Corral buffet this morning.  Everyone cashed in their coupons and received a cinder block that was used to burnout our shoulders and arms.

The Thang:

 Light Jog behind Teeter

Side Straddle Hop, Imperial Walker, Cherry Pickers, Mountain Climbers, Peter Parker, Parker Peter, Windmill – all x 15

Grab a Cinder Block

Curls – 1 minute – Merkins x 10

Curls – 1 minute – Bear Crawl / Jog back

Curls – 1 minute – Squats x 20

Curls – 1 minute – Lap around light pole

Curls – 1 minute – LBC’s x 20

Rinse and Repeat with Overhead Press and Chest Press – Arms and shoulders were officially smoked.

With a couple of minutes remaining we worked out abs:  Protractor and Freddy Mercury.

Moleskin: YHC’s goal was to burnout our arms and shoulders this morning.  After watching Free Bird’s arms shake while pouring a cup of coffee at Cross Roads I believe the goal was accomplished. It’s always an honor to lead a group of men that are committed to making themselves and the others around them better.

Check the newsletter for announcements on:  F3 Christmas Party, F3 Dads Star Wars movie, Childrens Attention Home, Joe Davis 5K and 10K, New Years Day Baxter Trail Run, and other events that are not coming to my mind at this time.

 

 

 

 

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#Mumblechatter 101 @F3Colosseum

  • QIC: CSPAN
  • When: 12/08/15
  • Pax: Seacrest, Dog Pound, Santini, Lil'E, Sir Topham, Chicken Hawk, & Maximus
  • Posted In: The Colosseum

8 men assembled at #Colosseum

Weather was a crisp and dark 40 degrees

Lots of #Chatter before launch

Sir Topham was the only one interested in extra credit, and I assumed ran to AO and ran home #TrainingforAsheville

Disclaimer

CSPAN on Q

Excessively Short mosey

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Seal Jacks, an additional set of something.

Dynamic warmup series: butt kickers, high knees, toy Marines, grapevine, soccer hips in and out

Long warmup Plank-o-Rama series and more chatter on my cadence being too slow or too fast (#sorrynotsorry) guys seemed to really enjoy the planking…followed by CDD, and Mountain Climbers, at this point I lulled them all into thinking that this was going to be easy…seemed like we did a bunch of “honeymooning”

Pick a #BattleBuddy

Light Pole Series

5 light poles down highway at GHMS served as our markers for the down and back stations

10 reps at each station, and yes for you boys using common core math that equates to a total of 100

  1. Handshake Americans (crowd pleaser = #mumblechatter stopped) = Partner holds you accountable
  2. Squats (new partner=sometimes we are that sort of group) Partner insures you maintain correct form
  3. Burpees (I said nothing about partners, but we still paired up and held each other accountable) Chicken Hawk was “blamed” for this selection, but I always had it planned, Hawk and STH displayed ridiculous speed

We moseyed over for… by far the weirdest ABLAB I have ever been in, I am not sure how or why Jane Fonda got introduced but I blame it all on Santini…I also believed it was Suzanne Summers who developed that exercise…#weird #mumblechatter #weirdos #laughs #funny #innappropriate

COT

Prayer & Praise, BOM, and outstanding fellowship

Moleskin:

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

Be a better man today than you were yesterday,

CSPAN – over & out

 

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Stronghold at The Fort

  • QIC: Jekyll
  • Pax: Magnum, Longshanks, Repeat, MacGuyver, Hasselhoff, Santini, DD, Rebel, Chicken Hawk, Mission Impossible, Ginsu, Dirty Bird (FNG), Kotter, Peabody, Utah, Tesh
  • Posted In: The Fort

16 of Fort Mill’s finest  and 1 FNG who will call F3 Atlanta home escaped the Fart Sack for a FORT tour.  It was a fullbody beatdown:

MacGuyver opened the workout with lap around the AO and a strong COP warm up.

The Thang:

Drillbit Ladder: 6 mile markers along the path.  5 burpees, 10 merkins, 20 jumpsquats, 30 LBC, 40 calf raise, 50 SSH

Discussion of Finding your Purpose: intersection of talent and passion.

Hillwork: partner Wheelbarrel, elbow crawl, sumo walk, X/O, Dying Cockroach

Partner: Merkins, Derkins, Dips, Ski moguls

Relay sprints

4 minutes of Mary

COT

Naked Man Moleskin

Incredible morning to be in the gloom with my brothers.  Air was crisp and clean, grass was frosted and crunchy and once the sun came up- carolina blue skies.  Unfortunately, the skies did not foreshadow a tarheel victory.  My substitute teachery for Q school developed into Co-Q at the Fort.  No matter.  I was prepared and the men were ready to work.  Many new faces to me this morning.  I got to work out today with Mission In Possible who i met earlier this week at Varsity.  Great guy who pushes hard and gravitates toward the challenge.  Aye, brother.

Ginsu somehow conned his visting friend, now “Dirty Bird” into getting out of the rack for a 7am beatdown on a saturday.  Not sure he knew that was on the agenda but we sent him back to ATL with a full head of steam and probably a little sore.  GInsu- on you to get him to post down there.

Longshanks and MacGuyver were once again out front with Chicken Hawk always lurking.  Keep chasing the front of the pack.  You’ll be there too.

Santini’s mumblechatter, complainorama was on point.  Trained by the best. #Dredd

I swear these instructions are simple and clear in my head.  Directing the PAX needs some work.  #facepalm

Gladiator Games 12/12 0630 Indian Land, Christmas Party 12/19, Star Wars 12/20 3:50pm Manchester Cinemas

Jekyll

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Under the weather Q pushes through

  • QIC: Trucker & Fishsticks
  • When: 12/05/15
  • Pax: Trucker, Fishsticks, cornhole, geicko, howitzer, gears, decibel, change order, maximus, spiderman, sen tressel, spark plug
  • Posted In: Uncategorized

Accountability is one of the founding foundations of F3. YHC knew the night before that a severe sinus infection wouldn’t put me down from Q’ing my favorite AO. The weinke started a week ago with some good oldies. When Fishsticks volunteered to take the second half, no one knew what to expect. As we gathered around waiting for the clock to hit 6:30am a Welcome Back Kotter showed up: Spark Plug! it was great to see Spark Plug post again. Informed the PAX that YHC could loose his voice so accountability will be called upon. So off we go:

Quick jog to center of parking lot for COP:
Windmills
Imperial Walkers
Squats
SSH
Merkins
(some mumble chatter by PAX on YHN inability to keep a cadence)

Partnered up and lined up at end of parking lot.
Partners had to do a combined 100 right leg scorpion merkins, 100 left leg scorpion merkins, and 150 squats while alternating running to end of parking lot and back.
Circled up for old favorite: Jack Webbs 1/4 to 10
Flutter webbs (5 flutter kicks, hold for 5, 10 flutter kicks, hold for 5, you get the idea…)
LBC webs
Holly dollys

Ran out of time for 4 corners….so passed the baton over to Fishsticks

As the PAX strolled into the baseball field, we noticed Fishsticks broke out a spinning wheel. Exercises ranged from merkins, to burpees, to CCD, to LBC, to running a lap around park. 1 PAX spinned the wheel, all PAX did the exercises, then ran the length of the field and back. YHC couldn’t tell you how many times we spun the wheel since YHC couldn’t breath.

Appreciate the PAX showing accountability and encouraging everyone to push through. Always enjoy Q at Alcatraz!

COT
Announcements included Xmas party registration, Joe Davis run, and Childrens Attention Home. Prayers for Change Order grandfather-in law, Decible 2.0.

Trucker

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Push ups and pull ups in the Hot box (parking garage)

  • QIC: Tinker Toy
  • When: 12/07/15
  • Pax: Swamp Fox, Mailman, Shrute, Burgundy, Posh, River Rat, Italian Job, Boots, Sergent York, Tinker Toy (Q)
  • Posted In: Uncategorized

The Thang

Warm up

Mozy to Jimmy Johns
Run to top of Stairs

Freedom center stairs
Run up steps-stadium style
Reverse bear crawl up stairs and back down

Mozy to fountain
SSHx25
IWx20
MCx20
Merkinx10

Mozy to parking deck
Partner up-Reason to partner up is to push each other, but also to help ensure proper form on exercises

Per level
Pull ups X 10
Clap push ups X 10
Jump squats X 20
Fly push ups X 10
Side tri rise X 15/side
Dive bombers X 10

Mozy to amphitheater
Partner wheelbarrow push ups up the stands (5,4,3,2,1 per respective levels)

COT
Just as when each man partnered up for the exercises for physical growth, we must as #HIM, partner as brothers to encourage, hold each other accountable when we see a brother in sin, ect… The biblical mandate behind this is found in Matthew 7:3-5, which is often misinterpreted. Verses 1-2 speak of not judging other (this is referencing not judging those that don’t claim the name of Christ as Savior, not followers of Christ). Verses 3-5 speak to those claiming Christ as their Lord and Savior. Christ tells us that when we claim His name, then we give an open pass for not only Christ to become entrenched in our life, but also our fellow brothers in Christ. The mandate is to first ” get the plank out of our own eye” (confess our sins first) then we can go to our brother with “the speck in his eye.” It is clear, if we are followers of Christ, we are commanded to hold each other accountable, but we must first have our lives cleansed from the sins we have, then and only then can we confront our brothers, in love, of their sins. As I mentioned above, verses 3-5, in proper context, are for followers of Christ, not unbelievers; therefore, it is not judgment, biblically speaking, it is proper spiritual discernment.

May we all be willing to be that man that loves his brother enough to encourage him, confront him, and help restore him AND may we all be willing to accept this accountability too.

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Star Command Convergence – POSTPONED DUE TO WEATHER. DATE TBD.

As many of you are already aware, our brother Padre left the Fort Mill Region and joined the Pax in Easley. We hear he, and his burpees, have been a great addition to the Upstate. Since we haven’t met many of our Pax in the GSA area, we have decided to converge 1/23/16 in Sparkle City. Details below:

WhenJanuary 23, 2016 @ 0700-0800 Boot Camp, followed by Coffeeteria (more details to follow) EVENT POSTPONED DUE TO WEATHER. NEW DATE TBD.

Where: “Star Command” 9768 Warren H Abernathy Highway Spartanburg, SC 29301

Who: All hungry for pain!

Qs: Padre, Iceman, CSPAN

This promises to be a fun event with PLENTY of mumble chatter, maybe even some friendly region-to-region competition. This AO is a middle point between the Greenville-Spartanburg and Fort Mill-Rock Hill locales. Work with your regions to clowncar. You will not want to miss this event.

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Wounded dog at the Pantheon

  • QIC: Gekko
  • When: 12/02/15
  • Pax: Royale, Fish Sticks, Smuggler, Puddles, Bart, Howitzer
  • Posted In: Pantheon

For some reason 7 men decided to leave the comfort of their nice bed to stand out in the gloom and work out for 45 minutes, what is the purpose of this? This opened our morning discussion on purpose. You got up and entered the gloom to get better, so don’t cheat yourself, give it all you have.  Disclaimer given and we’re off.

  • Slow mosey around the parking lot with some dynamic warm ups, Butt kickers, high knees, shuffles, and karaoke. Circle up.
  • SSH x25
  • Imperial walker x20
  • Cotton pickers x10
  • Mountain climbers x20
  • Plank Jacks x10
  • Ski Abs x10

Head over to the car pool line for further instructions.

The Thang:

We will be taking a nice tour of the sights around the Pantheon and do a little work out at each location

  • First we’re going to head to the front door Wounded Dog style. What’s a wounded dog? Well picture a bear crawl using only 1 leg. Lot’s of grumbling. 25 LBC at the door and wounded dog back.
  • Run to the bottom of the Theater – 20 Merkins, 20 CDD, 20 Squats, run back to the start, but oh yea forgot to tell you; you cannot enter and leave the car pool line the same way(extra running, crowd pleaser)
  • Run to Trail Head park(directions given to the non-locals) 10 Pull Ups, 10 Dips, 10 Pull Ups. Run back, remember to enter from a different direction.
  • Run to the bottom of the stairs, 25 Calf raises, Run back to the start, the long way.
  • Run to the Garden, find a bench 2o Derkins, 20 Dips, back to the car pool line, the long way
  • Finish up with a little ab work as we wait for everyone to come in.

COT – We were joined by 4 very faithful runners that started running very early. Nice to have Zima, Cerrano, Axle, and Haushka join us for COT.

Announcements – Christmas party, CAH this Saturday, Joe Davis Jan 9

Prayers for the fellow Pax that are on the mend, hoping they will be back out with us soon

A little more talk about purpose: What do we do when our purpose and God’s purpose for us don’t line up? Been reading Jonah the last few weeks so I’ve been struck with this question and how I would or will respond? Am I willing to drop my own ideas, plans, goals for God’s plans for me? Do I really trust Him enough to believe that His plans are better than my plans? His Purpose better than my purpose?  Will I get on the boat and follow Him or will I run in the opposite direction?

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