“The Eagles Nest” “F3 Playground” – Tues. workout for Rock Thrill

2015-05-12Leave a comment

QIC: Bogey
When: 05/12/15
Pax: Padre, Swamp Fox, Popeye, Mayhem, Solid State
Posted In: Uncategorized

We did another exploratory workout on the F3 playground this morning with dealers choice every PAX as a Q. This is an awesome AO with lots to offer!

Official Launch is 5/19/15! Tell your Friends! Be there! AYE!

The Thang:

Mosey onto the campus over to the F3 playground

5 burpies at the top of the stairs then run down and back up the 5 flights of steps

Rinse and repeat 5X

Mosey over to the Ring of Pain

5 burpies and 10 LBC at each quadrant

Mosey over to the amphitheater

Dealers choice up to top and back down

Step ups, 2 merkins and jump to next step all the way up! Low slow squats at the top, high knee to the bottom

30 incline merkins, high knee to the top, leg raises at the

LBC at the bottom, bear crawl to top, Freddie mercury, bear crawl to the bottom, SSH

Mosey and explore back towards the COT

The morning train sounded off as we made back to the COT so burpies had to be added

Name-O-rama with a twist!

First person count off then everyone do 2 burpies then same person state name – rinse and repeat until name-o-rama is complete

The campus provides the opportunity for lots of stairs, sidewalks, knee walls and the amphitheater. This AO has lots to offer, now we need the PAX to maximize the possibilities to improve each other!

Blast off and virtual shovel flag will launch from here…
https://goo.gl/QMcj62

Oakland Avenue Presbyterian – 412 Oakland Ave., RH

From I77 take Cherry Rd., Turn left onto Oakland Ave by Winthrop, Turn right on Stewart Ave., Turn left on Park Ave and then park in the Parking lot of the Church where the COT will be

Let’s spread the F3 love in Rock Hill!

TClap |

All Metz’ed Up at Alcatraz

2015-05-11Leave a comment

QIC: Zima and Old Bay
When: 05/09/2015
Pax: Jerry Lewis, Change Order, Gecko, Gears, McGruff, Crash, Decibel Photobomb, Spiderman , Dark Helmet, Spitz, Royale, Senator Trussel, Funhouse, Jekyll, Howitzer (FNG), Bojangles, Baby Conan, Solid State, Lugnut, Jiffy, Cornhole, Axl, Cerrano
Posted In: Alcatraz

What was billed to be an “Evil Metz Brothers” workout turned out not to be true, as we are not really brothers. As for the evilness, some might argue there were flashes of horribleness, though not enough for anyone to dry heave merlot (at least none seen by YHC). The Pax covered about 2.25 miles (map of path) across some of the hills of Tega Cay, with a few pain stations along the way.

The Thang:

Old Bay on Q

COP
- SSH x25
- Peter Parker x25
- Flutter x25
Run-n-Gun
- Run out to tennis courts for BLIMPS
  - SSH until 6 is in
  - 5 Burpees
  - 10 Lunges each leg
  - 15 Imperial Walkers
  - 20 Mountain Climbers
  - 25 Plank Jacks
  - 30 Squats
  - LBCs until 6 is done
- Continue running low wall for another round of BLIMPS
  - Irkins until 6 arrived
  - 5 Burpees
  - 10 lunges/leg
  - 15 IW
  - 20 mtn clmbers
  - 25 plank jacks
  - 30 squats
  - LBC’s until 6 is done
- Continue running to rocks
  - Pick partner (size will matter later)
  - Pick out rock for the team
  - Partner 1 run to next road and back
  - Partner 2 overhead presses rock
  - Flapjack
  - Repeat triceps extensions
  - Return Rocks
- Run back to baseball field
  - Stop half way and bear crawl back until the 6 catches

Zima on Q

4 corner sets
- Upper body – Merkin sets, partner carry between corners
  - 10 diamonds
  - 20 regular
  - 30 wide arm
  - 40 dry docks
- Lower body, wheelbarrow between corners
  - 10 donkey kicks
  - 20 monkey jumpers
  - 30 split lunges
  - 40 squats
Jack Webs (1:4) through 10
Lt. Dans (1:4) through 11ish
Ab lab – pax choice through a few rounds

I think I also speak for Zima when I say we greatly enjoyed sweating out a downPAINment with the fellow pax of Alcatraz. It was an honor to post with Tega Cay’s finest, hard-working men.

AYE!

-old bay and zima

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“Because ours goes to 11” – The Ranch and a Spinal Tap lesson on PAIN!

2015-05-11Leave a comment

QIC: Cake Boss
When: 05/07/15
Pax: Anchorman, Axl, Wheelz, Backdraft, Chicken Hawk, McGruff, Corn Hole, Elmer, Chedda, Spiderman, CB
Posted In: The Ranch

11 Men rode in on their steel horses with the intention of breaking a sweat and building some endurance. What they got was a lesson from the School of Pain.

The Thang:

Mosey down trail to baseball field, COP

Peter Parkers, SSH, Merkins, Imperial Walkers

Mosey to the Diamond, line up on First base line

Lunge Walk to Shortstop/Backward run back to first base line X 3

Split into 1’s and 2’s – 1’s at home base 2’s at 2nd base

Bear Crawl to first base and third base/sprint from first to second and third to home

Chase the other group and tag them out……once tagged, do 10 squats, 5 merkins, sprint to foul pole

Chicken Hawk bear crawls like an Ape on Monster Energy Drink…..tagged all of the other team out in first lap. I thnk everyone was happy to do the penalty though as the bear crawl base running was a Crowd Pleaser…..NOT

Mosey to bridge – Talk on being in bad places in life, storms and struggles, and needing to get through or over to a “Good Place”. Bridges get us where we can’t get to on our own. Who or What is your bridge?? (Job, money, stuff, success) – More to come.

Get to hill by car line drop off

1’s bear crawl hill, run around drive back to group

2’s lbc’s till 1’s are back

Flap Jack for 3 rounds

Mosey to the Large hil now referred to as “The Dawg Pound”

Run up hill 1 Bomb Jack then repeat, 2 BJ’s, then 3 BJ’s, etc for 7 total (Completion)

Meet at top of hill and couple rounds of Mary

Hello Dolly, Super Man, Para Chute, Roaslitas, Flutter Kicks

Moleskin:
When in a bad place and need a transformation typle event to get you to a good place, SKy Q is who can bridge that change for you. In the School of Pain we learn what we can endure and what we can take on and that with HIM anything can be accomplished. Most of all we learn what is most important……not the job, money, stuff & success but the Relationship with Sky Q and those closest to us. Its the School of Pain that makes us better MEN and creates the HIM.

Always honored and humbled to lead great men. Thank you McGruff

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Pre Blast for “The Eagles Nest” – Tues. workout for Rock Thrill soft launch

2015-05-11Leave a comment

QIC: Catfish, Bogey
When: 05/12/15
Pax: F3 Rock Hill, F3 The Fort, F3 Indian land, and any other AOs
Posted In: Uncategorized

Last week we explored the campus of Winthrop and think it is suck-worthy enough to make a new AO. If this week works as well the last post, we will have an official launch on 5-19-2015.

This will fill in our Tuesday void in Rock Hill, that leaves Fridays as the only day without an AO.

The campus provides the opportunity for lots of stairs, sidewalks, knee walls and the amphitheater. This AO has lots to offer, now we need the PAX to maximize the possibilities to improve each other!

Join Bogey for a good Rock Hill beat down and help better your F3 brothers!

Blast off and virtual shovel flag will launch from here…
https://goo.gl/QMcj62

Oakland Avenue Presbyterian – 412 Oakland Ave., RH

From I77 take Cherry Rd., Turn left onto Oakland Ave by Winthrop, Turn right on Stewart Ave., Turn left on Park Ave and then park in the Parking lot of the Church where the COT will be

Let’s spread the F3 love in Rock Hill!

~Catfish

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We are Sparta!!

2015-05-11Leave a comment

QIC: Bogey, Walker
When: 05/09/15
Pax: Cheeto, Peach, Posh, Padre, Winchester, Popeye, Saluki, Da Vinci, Bandit, Burgundy, 2 FNGs: Apache & Shooter
Posted In: Uncategorized

Bogey and Walker set out Saturday morning with 12 other men and came back as 14 trained Spartans!!

Proper form is paramount. Apply it to your exercise and apply it to your life.

The Thang:

Bogey’s Spartan Warm-up

Mosey to Cherry park trail

High knees, Butt kickers, lounges

COP: SSH, Windmill, Imperial walker, Merkins, squats, Modified donkey kicks – 3 sets of 10 each leg

Alligator crawl for 25yrds, Lounge walk for 25yrds – Rinse and repeat – Rinse and repeat

Mosey to the picnic tables for step ups, derkins, box jumps and more derkins

Mosey to the big field for the handoff to Walker!

Walker’s 300 Spartan maker workout

1) Merkins

50 sprint 50

40 sprint 40

30 sprint 30

20 sprint 20

10 sprint 10

Total: 300

2) Lunges

30 sprint 30

20 sprint 20

10 sprint 10

Total: 120

COP

1) SSH 25 In Cadence

2)Burpees 20 OYO

3) Flutter Kicks 15 In Cadence

4) 6 inches 90 sec.

5) Side Crunches (Left) 25 Single Count

6) Side Crunches (Right) 25 Single Count

6) 6 inches 90 sec.

7) LBC 25 Single Count

8) 6 inches 90 sec.

9) SSH 25 In Cadence

10) Burpees 15 OYO

ISO Work Repeat 3 to 4 times

1) ISO Chest Squeeze 1 10 count

2) ISO Back Pull 1 10 count

3) ISO Bicep Curl (Left) 1 10 count

4) ISO Bicep Curl (Right) 1 10 count

Mosey back to COT

Welcome Apache and Shooter to the F3 family!!

TClap |

Tour de Rivergate

2015-05-10Leave a comment

QIC: Cable Guy
When: 5/8/15
Pax: Double D, WWL, Photo Bomb, Cornhole, Royale, Aquaman, Tater, Sasquatch, Serano, Jerry lewis, Flipper, Gears
Posted In: The Swamp

13 Pax took off on a 45 minute tour! The minnow would not be lost and neither were the Pax!

Start at the COT

10 Burpees, 20 LBC, 30 Squats

Mosie 1/2 mile and repeat every half mile for 7 times

Total 3 miles, 70 Burpees, 140 LBC and 210 Squats

Nothing like a refreshing 5K and some Burpees to get you pumped for the weekend!

F3, The Fort and The Swamp continue to make better men each and every day!!!

Proud to be with all of you!

TClap |

What’s the purpose of F3?

2015-05-09Leave a comment

QIC: Assassin
When: 05/09/15
Pax: Stang, Barry Manilow, Catfish, Dark Helmet
Posted In: Alcatraz, Ring of Fire, The Armory, The Ballroom, The Fort, The Ranch, The Swamp

5 men answered the call for an Assassin led ~~workout~~ service project…(?)

No disclaimers needed here. These seasoned veterans knew the implications of their attendance at this post… The call was to show up and get to work, so we did…

The Thang:
– Partner up – Partner 1 grabs a lawn mower and mows half the back lot / Partner 2 grabs a weed eater and attacks the back fence lines and edges of the lots around the building
– Rinse and repeat with the front lot – continue for 45 minutes
– Next, 2 men grab round up and spray the parking lot weeds (excellent grip strengthening workout) while 1 man grabs the backpack blower and goes to town clearing the parking lot and driveway
– The other two men, um… supervise for this part… I won’t say whom, but it was Dark Helmet and Catfish…

End with some solid 2nd F and a sense of gratitude for men who have it in them to serve, and for the incredible abundance we all enjoy in our lives…

Moleskine:
So, a few days ago, the twitter machine buzzed, almost unnoticed, with a call by Assassin to come and help clean up the lot around where the new Fort Mill Care Center will be re-locating.

To me, this is one of the absolutely beautiful things about F3. A guy tweets, some guys respond. Lives are made better. It’s simple. The workouts aren’t a lot different. A guy tweets, some guys respond, we workout hard, and individuals are made better. What Assassin did, in my mind, was plant the Virtual Shovel Flag where betterment was needed and we were able to respond. To me, that’s what the shovel flag is. It’s a man solidly planting his intention to make lives better for that hour for those men who answer the call.

In fact, the whole point of the workouts is to “invigorate male community leadership”. And that’s what Assassin did. He heard a need, he rallied the troops, and made lives better. The people from the Fort Mill Care Center, certainly. But even more so, me. Opportunities to look outside ourselves abound. In our marriages, our families, our workplaces, and in our communities. Answer the call… Leave your mark… Be a HIM.

TClap |

No Excuses, Good Judgement, & One Chance…..Football Style

2015-05-09Leave a comment

QIC: Bubba Gump & Audit
When: 05/09/15
Pax: Boehiem, Longshanks, Tatanka, Tesla, FNG - Dawg Pound, Flat Tire, Mile High, Stang, Mangum, Man O War, Crab Cakes, Seacrest, Wink, Calamari, Warcraft, Juan Valdez, Barry Manilow, Blackout, FNG - Mainframe, Hasselhoff, High Life, Hibber, Pusher, Bubba Gump, Menthol, Audit, Rooney, Twister, Gigawatt, McGyver, Green Wave. (Hope I didn't miss anyone else).
Posted In: The Fort

YHC and Bubba Gump had the pleasure to our own Fort Mill combine at the friendly confines of Walter Elisha Park. Gump led the pack out onto the field.

The Thang:

1/2 lap around the park then COP: 20SSH, 10 Merkins, 20 Imperial Walkers, 10 Merkins, 20 squats, 10 Merkins, 20 Windmill, 10 Merkins, then off to the first set of drills

1/2 of the PAX started a set of cone drills while the other 1/2 stayed in COP, then we flip flopped.

Cone Drill 1: Bear Crawl in and out of cones, forward and backwards run in and out of cones, lateral slides in and out of cones, & sprint through cones touching the top of the cone on each turn. Each one of these exercises were followed with 10 dips and 10 lbc’s. Off to 2nd set of cone drills

Cone Drill 2: 3 rows of cones, at 1st cone we football chopped and then rolled to right and left, 2nd cone was football chop and then up downs, 3rd cone was mountain climber chops and then roll left and right. We moved through each option 3 times. Off to 3rd set of cone drills.

Cone Drill 3: 4 rows of cones about 20 yards apart. Cone 1 10 Merkins, sprint to cone 2, 20 lbcs, sprint to cone 3, 30 Freddy Mercury’s, sprint to cone 4, 40 SSH. Rinse and Repeat.

Gump then Barry Switzer’ed us for a few words of encouragement. He mentioned that today was the 5th anniversary of his Father’s (Big Al) passing. He told us that his father was a simple man and he always had 3 things he told each of his 5 boys, which has stuck with them for their lives.

1) No Excuses (do your best, lay it all on the line, no matter what you are doing).

2) Use Good Judgement (follow this principle and you will always stay out of trouble).

3) Once Chance (You are never guaranteed a second chance, lay it all on the line each day)

Next was a Hand off to Audit: Mosey up to the soccer fields for some more football action.

Partner up: Drill 1) partner 1 was DE and partner 2 was OT, partner 1 would push partner 2 (who was applying resistance) to mid field then partner 1 would release and sprint the rest of the field while partner 2 would chase him. FLAPJACK on the way back

Drill 2) partner 1 was WR and partner 2 was CB. Partner 1 would try and get past partner 2 across the whole field and partner 2 would try and keep partner 1 in front of him at all times.

Im not going to lie, I intended to keep doing these type of exercises for the majority of the second half but I was partnered up with Longshanks and he had me sucking serious wind, so I had to throw an audible in to catch my breathe.

4 Corner Drill at each corner of the soccer field: (I was still lightheaded at this point, so I cant remember the exact count of these so forgive me.

Corner 1) 20 Merkins, Corner 2) 40 SSH, Corner 3) 10 Burpees, Corner 4) 30 mountain climbers. Rinse and Repeat.

circle up for 5 minutes of ab lab – dealers choice. We did several different exercises here. Ok, at this point I had finally caught my breathe and was feeling good so we then lined up on mid field for some wind sprints. Just like at the end of football practice back in the day. We did 5 wind sprints and then on the 6th we sprinted back to COT.

As always, it was a pleasure to team up with my fellow Clemson Tiger Bubba Gump to lead the PAX and welcome in 2 FNG’s (Dawg Pound and Mainframe).

TClap |

Third Time’s a Charm…

2015-05-09Leave a comment

QIC: Schrute and Geppetto
When: 05/07/15
Pax: Aqualung, Tinker Toy, Swamp Fox, Bogey, Catfish, Burgundy, Schrute, Geppetto, Padre, Popeye, Gridlock, and Solid State
Posted In: Uncategorized

Twelve of the best that Rock Hill has to offer took on the third official meeting of ManU Thursday morning with YHC and Geppetto on Q. Tclaps to Geppetto for stepping up and taking this on as his VQ. We had a lot to live up to after Tinker Toy’s beat down the previous week—but I think we delivered.

The Thang:
Disclaimer

COP (Schrute on Q)
Mosey around Mellow Mushroom to fountain
SSH X 25 (IC)
Windmill x 20 (IC)
Imperial Walker x 20 (IC)
Merkin x 10 (IC)
Makhtar N’Diayes x 10 (IC)

Derkin x 20 OYO
Dips x 20 OYO

Mosey to hill behind movie theater
High Knees up hill to 1st Island, followed by butt kickers to 2nd, followed by sprint to third island. Repeat for trip down.

Kim Jong Un (Toe Touches) to 1st island, followed to spring to top. Repeat for trip down.

At this point, Bogey asked for Bear Crawls. He was in luck!

Mosey to hill behind TJ Maxx (this looked way smaller in the daylight from my car)

Bear crawl up hill, Bear crawl backwards down hill, Bear Crawl up backwards, Bear Crawl forwards downhill. (quite a bit of mumble chatter throughout this one, including congratulations from Padre for finding such a huge hill)

Handoff to Geppetto

Geppetto calls out a mosey over to Manchester Meadows Park (almost a half mile mosey)—but gets confused and heads to Events center. After a bit of mumble chatter, he figured out he was headed the wrong direction and headed to the park.

Meet at Pond Bridge and commence to run to each swing around the lake—do 10 merkins at each swing, Bear Crawl between swings (5 total swings), once you reach end of lake, 15 Flying Squirrels

Plank up and wait at covered picnic area

At this point, we were “Norfolk Southerned” (as coined by Jekyll in Old Town on Monday) – 10 Flying Squirrels (Burpees) OYO (Hear train whistle, do 10 Burpees)

5 Merkins – 4 Jack Webbs
4 Merkins – 8 Jack Webbs
3 Merkins – 12 Jack Webbs
2 Merkins – 16 Jack Webbs
1 Merkin – 20 Jack Webbs

Then we did 7 derkins, and 7 dips on the knee wall

Rinse and repeat earlier run around lake doing 10 Monkey Humpers at each swing with lunges in between swings.

Once you reach far end of the lake, do 15 Bomb Jacks.

10 Step Ups with each leg, 10 box jumps OYO

Mosey over to Moe’s Parking Lot

40 LBCs OYO

12 SSH IC
5 Flying Squirrels OYO

COT:
Prayers for families struggling with divorce, families struggling with Cancer.

Announcements: 8k trail run this Saturday at Anne Springs Greenway.

Geppetto led us out with a few words about the impact that F3 has had on his life and family—followed by Prayer.

Always an honor to post at Rock Hill’s newest AO, ManU. This has quickly become a favorite place for me to post—due to the men that come out and variety of options that exist at Manchester Meadows. Tclaps to Italian Job for his leadership in getting this AO off the ground. If you haven’t checked out ManU yet, come on over. Lots of options—and we’ve only begun to explore everything that is there!

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Bathing Suit Season is upon us!

2015-05-08Leave a comment

QIC: Pusher
When: 5/8/15
Pax: 32 of the best guys - Deacon, Frodo, Flat Tire, Cake Boss, CSPAN, Tatanka, Package, Change Order, Gridlock, Catfish, Chicken Hawk, Stang, Pappy, Iron Pony, El Presidente, Rebel, Warcraft, Airborne, Wheels, Assassin, Longshanks, Duggar, Boy Band, Dark Helmet, Stage Coach, Marky Mark, Corruption, Destiny, Opie, Nirvana, Blackjack, Barry Manilow
Posted In: Slow Burn

Last week at Slow Burn, Dark Helmet Qed the workout and set the bar very high for pain and attendance. With 30 Pax joining him, he earned the record for this AO. Nice work! Not only that, he welcomed several new FNGs with the 5 core beliefs of F3.

So in pure F3 fashion, I wanted to exceed the # of Pax for this week at Slow Burn. Of course, I did some Twitter Marketing (is that a term now?) but had no idea of what to expect. 33 Pax later, the bar has been reset….BOOM!

The Thang

Mosey around Lowes with (3) Burpee (or is that a flying squirrel, I am confused) stops along the way. Lots of mumble chatter here from Opie, Chicken Hawk and CSPAN which only made it worse.

Circle Up

SSH x 20

IW x 15

Windmills x 15

Merkins x 15

Dry Docks x 12

Mtn Climbers x 20

Night Clubs x 20

Mosey to Baxters Playhouse – Partner Up

Its time to break out those Abs! Lots of mumble chatter here (mostly by YHC) about Speedos, Banana hammocks, etc.

Old School Partner Sit Ups x 25 – Rinse and Repeat

Green Mile (See the Patriot) 300 Partner LBCs – Partner 1 runs/Partner 2 does LBCs, then switch (You get the idea)

Partner Heels to Heaven x 15 – Rinse and Repeat

Green Mile 300 Partner Flutters – See above

Partner wheel barrel – Flapjack

Green Mile 100 Donkey Kicks – See above

3 Burpees at each crosswalk back to COT

There was consistent mumble chatter throughout the workout so I know it was good. If guys are complaining, then you are doing something right!

Moleskin

Prayers and Praise for Paige (Flat Tire’s M) – had 3rd chemo on Wednesday and the tumor is shrinking

Prayers for Wendy from First Baptist diagnosed with pancreatic cancer

Prayers to Philadelphia UMC as they search for another pastor

5/15 Convergence on Marriage at Eternal after Slow Burn – You need to show up!

Memorial Day Murph on 5/25

Asheville on 5/30

Hog and Coyote on 6/20

For all others, check the weekly email.

Lastly, do not forget the M’s and Mothers this weekend!

TClap |