Nothing says “No Pride” like an entire post of carrying your partner

2015-12-03Leave a comment

QIC: Spider-Man
When: 12/03/15
Pax: Cheddah, Dark Helmet, Cerrano, Back Draft, What Did, Barry Manilow, Vanilla Ice, Cornhole, Hauschka, Axl
Posted In: The Ranch

Warm up: In my own sick way of teaching my kids the value of an active lifestyle I had my 7 year old daughter define the warm up portion of the workout. She came up with the exercises and the counts and capped it off with an evil laugh.

Mosey around the main parking lot for one loop then over to the small drop off circle.
SSH X25
Merkins X 20 – It got a little quiet toward the end of these.
Burpees X10
Windmills X15
Imperial Walker X15
Mountain Climber X15
Butt kickers
High knees
Mosey to the back lot by the middle school (which by the way has the lights timer set 20 minutes later than the rest of the school)

The next portion would consist of six pain stations marked by cones around the parking lot. The group moved from cone to cone completing the exercises written on the cones. The mosey between the cones were completed as a partner carry with distances ranging from 40yds to 70yds.

The exercises on the cones were as follows in this order.

Big Boy Sit ups X 10 & American Hammers X10
Elbow Plank while hand slapping with your partner X20
Spiderman Burpees X10 (Burpee with 2 merkins that include bringing the right leg up then the left the way Spiderman climbs a wall)
Lateral Jump Burpees X10 (Normal burpee with and jump to the side instead of straight up at the end)
Pull Ups on the Bleachers or Partner Upright Rows X10
Step Burpee (4 count of foot touches to the curb followed by a burpee) X10

This rotation was completed twice with a message on Pride was delivered between the sets. PLEASE READ THE MESSAGE BELOW

Mosey back to the picnic table area near the cars.

Wall of Worm: Balls to the Wall, walk hands out and then back X2 and then hold for a 10 count

As always, a true honor to lead such a strong group!!!

A Message on Pride:

“At the deepest level, pride is the choice to exclude both God and other people from their rightful place in our hearts. Jesus said that the essence of spiritual life is to love God and to love people. Pride destroys our capacity to love. The greedy and the gluttonous may still be capable of at least a certain kind of love, but pride is a form of antilove. Pride moves us to exclude instead of to embrace. Pride moves us to bow down before a mirror rather than before God.

Pride moves us to judge rather than to serve. Pride means not only that we want to be smart and wealthy, but also that we will not be satisfied until we are smarter and wealthier than those around us. Pride is essentially comparative in nature.

Jesus himself made this connection when he told a story about two men at prayer. The sins of the tax collector were obvious to all: greed, dishonesty, corruption. The Pharisee thanked God that he was in a different category: “I am not like other people: thieves, rogues, adulterers, or even like this tax collector. I fast twice a week; I give a tenth of all my income.” (The Pharisee appeared to be seeking “extra credit” – fasting was commanded for only one day a year.) The Pharisee was right about two categories, but he was mistaken about which one was okay. He was noxious in the sight of God because he failed at the first command to love and didn’t even recognize his need for God’s help. He did not embrace sinners. He did not recognize that his own sin was greater than the tax collector’s. He didn’t realize that he was the biggest sinner in the room. Luke says Jesus told this story to some “who were confident of their own righteousness and looked down on everybody else.” Pride and lovelessness always go together.”

Source: “The Life You’ve Always Wanted” John Ortberg

What to take from this:

Don’t confuse self-esteem with Pride. Self Esteem is a stable level of self worth. Pride is the extreme. Be wary of it. In Harvey Pinick’s “Little Green Book,” a book about golf instruction, he references a bottle of medicine. He relates a pill in that bottle to a piece of instruction and how a little tweak is good but taking the whole bottle or over doing the tweak is never good. The same is true for valuing yourself worth. Don’t take the whole bottle of your own self worth. It can creep up on those that are conscious of it and they forget the source of their success. Remember your gifts are from God, the majority of your love belongs to Him and to others.

Announcements:

Joe Davis Run – 1/9
Christmas Party 12/19
F3 Dads for Star Wars at 3:40 12/20 Manchester Cinemas

Prayers for:

Backdraft’s father as he goes in for an MRI with potential for knee surgery.
Prayers for Vanilla Ice’s step daughter as she struggles with a recent DUI
Prayers for all those struggling with family. There are a lot of us that are experiencing these struggles and this is an especially difficult time of year for that.

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The Arsenal – Cake Boss’ 12 Days of Pain

2015-12-03Leave a comment

QIC: Cake Boss
When: 12/03/15
Pax: Ringer, Beast, General, Rebel, CoPay, Heisman, Bird Cage, Fire Hazard, 1 Niner, Cake Boss
Posted In: Uncategorized

10 PAX came to the Arsenal in the gloom of this Thursday morn. It was a gorgeous gloom in the 40’s as the school busses were warming up and the smell of diesel filled the air, the PAX were all present and away we went.

I started us off with a Prayer for the victims and families of the shooting in California. This chaos can only end with a revival towards God and his will for our lives. If our country and culture does not turn to him and stop our senseless direction away from him, this will continue. Prayer for peace and revivals in God’s will.

The thang:

Mosey to Bus parking lot only to mosey back away from them as the noise and smell choked us out:

20 Windmills, 20 Imperial Walkers, 20 Squats, 10 Merkins, Mosey to Football practice field, 20 Sumo Squats

YHC talked about purpose and how we think we need some grand plan or reason to get out of bed, and we all do, but sometimes we need to think about the smaller compartments in our life. The Marriage, the kids and even the job that might not seem perfect, but it does provide. Find the purpose we are looking for in those individual areas first and the overall purpose will come from them.

Do the exercise and then run 50 yards and do previous exercise then next and each time run 50 and add an exercise.

1 Merkin

2 bombjacks

3 Russian twists

4 Freddy Mercuries

5 burpees

6 Squats

7 LBCs

8 Plankjacks

9 Diamond Merkins

10 Donkey Kicks

11 Jomping lunges

12 Monkey Humpers

Mosey to the Dragons Back

5 rounds of

1 burpee at bottom, 2 bombjacks in middle, 3 LBCs at the top

Wall sit on dugout to collect self before splashing merlot – 1 niner 10 count please!

Hit the bleachers for 20 dips and 20 derkins

Mosey to Parking Lot in front of school

Suicides, 3 rounds and a bear crawl under the barricades on the way back each time….fun times!!

COT:

10 PAX did great work today. Not too much chatter out there. Was great to see Heisman after being attacked by something that bit him 9 times and landed him in the ER. I would have made up a story of a bear or coyote wrestling match and having to get bandaged up…..but whatever works!

Prayers for California and our country during this chaos. Prayers for 1 niner and job search and new baby on the way. Prayers for relationships in families and safe travels for Rebel’s M and swim team.

Thanks Pebbles for having me. Love Indianland and the great PAX we have there.

Cake Boss!

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Dark Side of the Moon to Comfortably Numb

2015-12-02Leave a comment

QIC: Corruption
When: 12/02/15
Pax: Mission Impossible, Crosscheck, Geronimo, Huckleberry, Legoland, Sasquach, Corruption(QIC)
Posted In: Ring of Fire

Seven of Fort Mill’s finest decided to make it to the Coop today. Why were the numbers so small? Was it because of the rainy, misty, foggy weather? Or does the name Corruption, strike fear into the hearts of the PAX? Geronimo was vying for HIM status as he ran six miles before we even began. Sasquatch made the mistake of informing us that it was his 28th birthday. So we served up a nice Burpee suprise. Despite the conditions we all worked hard, and we all got better.

The Thang:

Mosey to the Front parking Lot – 20 Seal jacks, 20 Morrocan night clubs, 15 windmills, 20 Mountain climbers. 1 round of the Murican Clock.

Line up on the First Line: Buttkickers to the 50. High knees to the end. Karoke to the 50 facing the school reverse face street to the end. Lunge walk to the 50 Sprint to the end. Bearcrawl to the 50 sprint to the end. Crabwalk to the 50 sprint to the end. Burpee broad jump to 20 sprint to the end.

Mosey to the pullup bars. Partner up. Partner one does wall sits while partner 2 does pullups to failure. 50 total pullups.

Mosey to the top of the hill. Partner one Runs to the stop sign and back/ Partner 2 does LBCS. Run/ Squats, Run/ Drydocks, Run/ Jumping Lunges.

10 Burpees OYO

Squat Webb to 5

Indian Run full loop around student parking lot.

10 Burpees OYO

20 Flutter Kicks/ 20 Rosilitas

8 Burpees OYO

20 XOs OYO

10 American hammers

Prayers for Legoland’s sister as she continues her battle with Cancer.

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Shoulders and Legs day at PHOP

2015-12-02Leave a comment

QIC: Bogey
When: 12/02/15
Pax: The Riddler, River Rat, Apache, Boots
Posted In: Uncategorized

I had the privilege of Qing at PHOP this morning alongside the great men of the Rock Hill F3. I also had the privilege of getting to the AO 1 min late due to some bad chicken and Pad Thai!….. The Gamecock fans had plenty to do for that 1 minute since they bet 50 burpies that Carolina would win……

Once the loyal fans got done with their payment we took off on a Mosey into the Norwood Ridge Mountains.

First stop was the clubhouse for some back and forth. 25 squats – lunge across parking lot – 25 merkins – lunge back. Rinse and repeat with 20, 15, 25

Mosey over the rock wall for wall sit – merkin relay. Pax do wall sit, first pax does 15 merkins and moves down to the end. Next pax goes until we have reached the end of the wall. Indian wall sit?

Mosey to the bottom of the mountain and then mosey straight up the mountain. 50 Low……slow…..squats and 20 Imperial walkers

Mosey back down the mountain and stopped at the bottom for 50 slow count merkins.

Mosey back to COT for 100 SSH varying speeds and more merkins with some planks to finish off the workout.

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Half a Ladder & a Block Party

2015-12-02Leave a comment

QIC: Catfish
When: 12/01/15
Pax: Repeat, Duke Nukem (Welcome Brother!!), Cross Check, Mission Impossible, Socrates, Patton, Montelongo, MP, MacGyver, Old Bay, Dark Helmet, Stang
Posted In: Block Party, The Fort

Old (and by old I mean really young and fit) Repeat must have felt sorry for YHC, so he invited me across the river to Q at the heart of Fort Mill’s AOs. There’s no way I was going to miss the chance either!

I arrived fairly early (blaming it on the Qdrenaline and some set up) with Repeat coming in not long after I arrived. Soon Dark Helmet joined the party. So there we stood at 0510 and chatter started about PAX count for the morning. But in true F3 fashion the gates opened and we ended up with 13 PAX for a cool, damp Tuesday morning Block Party.

A disclaimer was given (although I’m pretty sure it wouldn’t have been approved by legal council – seriously not a professional) and away we went.

Took a brisk jog over to the lot in front of springs for a short COP of SSH’s, some of C-Spans favs – windmills, some low slow squats and some merkins. Wrapped up a brief warm up only to head to the gun store hill for Jacobs ladder with 10 Bobby Hurley’s at the top and merkins at the bottom. YHC called an audible half way thru, wanted to make sure we had plenty of time for our block party!

There was a line of cinder blocks lined out in the parking lot. The exercises were:

SSH
Monkey Humpers
Burpees
Right Side Row
Curls with 20 lb Kettle Bell
Left Side Row
Tri extension w/cinder block
Floor press w/ cinder block
Overhead press w/ cinder block
Squats with cinder block
Dips
Clean and Press with 30lb Kettle Bell
Run across parking lot, carrying 30lb sand bag

The PAX running with the sand bag was the timer, everyone cycled down an exercise as the runner returned and passed off the sand bag.

After two complete cycles we moseyed back to the virtual shovel flag (hey Repeat, where was the flag brother?!?!) for 9 mins of Mary. If you haven’t done an extended ab workout in a while, give it a try … it’s a real crowd pleaser!

Appreciate the oppurtunity to lead the very fit men of Fort Mill! Even the FNG (welcome Duke Nukem!!) wasn’t slowed down by the workout! Thanks again for letting this Rock Hill boy cross the river!!

Catfish … Out!!

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Tabata Tuesday

2015-12-01Leave a comment

QIC: Senator Tressel
When: 12/1/15
Pax: White Lightning, Family Guy, Jekyll, Legoland, Howitzer,Beoheim, Fish Sticks
Posted In: Golden Corral

The virtual shovel flag was planted (BTW – where is the shovel flag? I haven’t seen that thing in years), the disclaimer was read, and 8 men met on a damp, but pleasant morning at our local Harris Teeter. Here is what they did:

The Thang:

Easy jog to the back of shopping center and circle up:

All in cadence: SSH x 25, Merkin x 10, Cherry Picker x 15, IW x 20, Squat x 20, Pretzel crunch x 10L/10R, Wide arm merkin x 15.

Mosey to front parking lot and circle up for Tabata:

8 exercises; 8 reps each, 20 secs exercises w/10sec rest. 4 min/exercise for a total of 32 minutes. Today we did:

Carolina Dry Dock
LBC’s
Squats
Mountain Climbers
Hello Dolly
Jumping lunges
Merkins
Burpees

COT

Whoo hoo – no rain this morning! I love the Tabata. You get a great workout in a short period of time without having to move around much. We did very little running today, but I think everyone got their money’s worth. Today’s Tabata started off easy enough, but the jumping lunges, followed by the merkins and burpess produced some good moaning and groaning from the Pax (the Q sufferred in silence!). It was a privilege to lead a hard working group and a true blessing to be together this morning.

Announcements/prayers/praises

The Fort Xmas party, Dec 19. Everyone who is anyone will be there so don’t miss it! Plenty of tickets and free parking still available. F3 Dads Star Wars movie on Dec 20. Consider purchsing your Xmas tress through the Nashville Giving Tree (see Twitter). A great cause led locally by our own Sharknado. There is a Children’s Attention Home event this Saturday, Dec 7. – fun for you, your 2.0, and a lot of very special kids. Check Twitter for more details.

Prayers for those struggling in relationships, poor health, and injury

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Stretching is goooooood…

2015-11-30Leave a comment

QIC: Popeye
When: 11/30/15
Pax: Italian Job, Apache, Burgundy, Cake Boss, Posh, Double D, Mail Man, Good Neighbor, Sgt York, Tinker Toy, River Rat, Shrute
Posted In: Uncategorized

For the last day of November I am thankful that all of the PAX that decided to brave the rain to come to #OldTown and burn some Thanksgiving calories with YHC.

Before the start the PAX huddled under the Wells Fargo ATM cover to stay dry. At 0515 we moseyed to the parking deck at a fairly fast pace to keep the rain from soaking us.

Once in the safe confines of the hot box I figured we didn’t stretch enough… you’re welcome CSPAN.

WARM UP:

Stretch –

15 second each

Touch Toes – Right leg over left, left leg over right – hamies – quads, etc…

IW X15
Mr Miyagi’s – Back bows X15 ( Made this one up to try and help strengthen our lower backs. Preformed by keeping your legs straight and bow at the waist. “EYE always look eye!”
WindMill X15
MNC X15
Merkins X15
Osprey’s X15 – (This is a big circle MNC named after the V-22 Osprey aircraft)
SSH X15

THE THANG

Run ramp to each level –

10 Squats
10 Pull ups (Use ledge) use a partner spotter. This had a bit of mumble chatter, and some folks like YHC needed two spotters to complete the pull-up task.
10 Merkins
10 Calf raises
Run down the steps

Rinse and Repeat but…

Round two drop the pullups, but Nur the ramps
Round three drop the calf raises Run the ramps
Round four Drop the Squats, but Nur the ramps

Wait for the 6 10 count

To keep the PAX dry & out of the rain the next evolution was an #Omaha at the level one ramp versus going to the city hall

Run the ramp to the top

10 Merkins
10 Squats
10 calf raises
10 wide arm merkins

Mosey back to the COT

Thank you men for allowing me to lead today.

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2016 BRR – Pre-Blast #1

2015-11-29Leave a comment

QIC: WWL
When: 9/9-10/16
Pax: F3 Nation
Posted In: Uncategorized

Pax,

It maybe holiday season as you sit back, enjoy those Turkey Day leftovers, look forward to taking those built-up vacation days you either use or lose, and start to work on your Santa Wish List. But it is also 284 days until the 2016 Blue Ridge Relay (September 9-10, 2016)!

You may be wondering why you are even reading a pre-blast about an even that is more than 9 months away… which is a valid question… But registration for the 2016 event opens on December 1st (Tuesday next week)!

Which means you need to start thinking about your team; will you repeat the roster from 2015, rope in a recent FNG, help an expansion group form a team, step up to a 6 man team, help your region organize, the CSAUP options are endless.

BRR expanded the teams to 160 and the cap was met in Early May 2015.

Highly encouraged to register early! Each year F3 continues to grow in participation and dominate the field, 2016 is expecting the same:

2011: 2 F3 teams (18 pax)
2012: 5 F3 teams (48 pax)
2013: 15 F3 teams (70 pax)
2014: 31 F3 teams (>300 pax)
2015: 54 F3 team (>500 pax)
2016: 600…700.. pax??

T-Claps to Freeloader and all the Regional Q’s who helped organize logistics and push out communications, a lot of coordination goes into 500+ pax!

We’ll get more organized with information and regional Qs as we get into 2016, but for now, just start talking up with FNGs, encourage new AOs to participate and EHing your brothers.

BRR is arguably the best CSAUP event, I mean 209 miles (12-40+miles per person), 30+ hours in a van, endless quality 2ndF and enough trash talking to last you until the next CSAUP event.

Link to BRR’s website for more info: http://blueridgerelay.com/

If you are a interested in leading your region as a Regional Q or you want to get a new Region involved, please shoot me an email at Justin.LaRoche@yahoo.com or twitter- @jclaroche2

That’s all for now and be sure to ask Santa for a new Garmin watch.

WorldWide Leader (WWL)

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We’re more than just a running group..or are we?

2015-11-28Leave a comment

QIC: Longshanks
When: 11/28/2015
Pax: Mainframe, Ginsu, Seacrest, Santini, Dawgpound, MacGyver, Flat tire, Boeheim, Olive (Isotope), Longshanks (QIC)
Posted In: The Fort

9 Pax from The Fort and 1 Special Guest from Isotope descended upon WEP to work some some turkey and avoid the post Thanksgiving fartsack. Disclaimer was given and we went.

THE THANG

Moseyed over to the parking lot in front of the Springs Building. Handed the Q over to Olive from Isotope, so he could lead the warmup – SSH x 25, IW x 15, Cherry/Cotton Pickers x 15, Toy Soidiers x 15, Merkins x 15, Mountain Climbers x 15. Hands the Q back to YHC. And off we mosey to steps by the Millstone Monument.

Lucky 7’s #1 – 7 rounds of 3 exercises, 7 reps at each. Base of the stairs – 7 calf raises, run up the stars and run to the wall by the playground, 7 box jumps, run down the hill to the sign for Rock Hill, 7 squats. After 7 rounds of this plank it up.

Mosey over to the hill with the F3 statue. Talk about F3 statue. Then run up the hill do 10 Mkatar Giayes and then run back down the hill and plank. Mosey over to the short wall by the Spring building. 15 Dips (IC), then 10 Diamond Derkins OYO and 10 Incline Merkins OYO. Mosey back to WEP.

Lucky 7’s #2 – start at the base of the stairway, run up and do 7 merkins, run to playground and do 7 pullups, run back to the base of the stairway and do 7 Carolina Dry Docks. Repeat until 7 laps completed. Plank when finished.

Just enough time for Burpees to heaven. Audible to 4 minutes of Ab-lab instead consisting of LBC’s, Flutter kicks, Rosalita, Dying Cockroach and Superman (and lots of mumblechatter from Santini)

COT and BOM

Announcements – not just read the email but if you aren’t signed up to get the weekly email make sure you get it and read it.

Prayers – Cable guy and his ankle

Moleskin

Thanks to MacGyver for the Opportunity to lead this weekend. Great push by everyone. Enough mumblechatter to keep it fun but not so much that the PAX isn’t working hard enough.
Thanks to my Spartan Brother Olive for making the trip down from Isotope. Thankful for all the brothers I have met through both F3 and Spartan. Aroo AYE
I think Boehiem GPS’ed us at 4 miles today. Great mileage for a bootcamp.
MacGyver out front on the Lucky 7’s all day, but did an extra lap each time with the 6. #HIM
Seriously thought Santini was going to leave after finding out YHC was the Q. But he didn’t. Thankful for the leadership he provides to our group.
Great to see The Hive core group of Seacrest, Dawgpound, and Ginsu. Felt kind of weird without kettlebells.
Mainframe keeps gettting better and better every time I see him. Keep after it!!
Flat Tire sure does have a way of influencing the Q. Maybe cuz he’s like 6’8 or something like that and YHC is only 5’9.
Number of burpees this workout – 0. Yep thats a ZERO. When’s the last time I Q’ed a workout without Burpees?

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All Sales Are Final…No Returns Accepted

2015-11-28Leave a comment

QIC: Zima
When: 11/27/15
Pax: Maximus, Royale, Puddles, Gecko, Gears, Kobra Kai, Bart, Zima
Posted In: The Swamp

So you ate a bunch of turkey and are feeling a little flabby. All that shopping to do but you need to burn a few calories first. Gotta post somewhere and you heard Zima was having a Black Friday Q that was deemed “Moderate” by an aging Gecko (Happy Birthday). 8 men took the bait! This is what they did! After a brief explanation on some of the more popular origins of Black Friday (click HERE), YHC explained that the exercises of the Q would attempt to spell out Black Friday twice. While Black Friday was about big discounts, the Q made sure everyone paid in full.

The Thang:

Mosey to the front of Best Buy
B – Burpees X25 (Start it off right)
L – Lunge walk to Pet Smart
Run to Home Depot
A – Alt Shoulder Taps (IC) X10
C – CDD (IC) X10
Run between HD and Target
K – Knerkins (IC) X10
Run to the middle of the alley
F – Freddie Mercury (IC) X15
R – Rosalitas (IC) X15
I – Imperial Walker (IC) X10
D – Dying Cockroach (IC) X15
A – American Hammer (IC) X20
Run to Just Fresh Parking
Y – Yoga (Plank, 6 Inches, etc.)
Doorbusters (SSH IC X50)
Run to side of Book Store (Time for second Black Friday series)
B – BTTW 30 ct – Recover – Then 20 ct
Run to the Rivergate sign
L – Ladder with Bombjacks and Merkins 5 & 1
Run back to Book Store
A – Ascending (Very Far) Curb Crawls to 5 (Bear Crawl to one side and perform 1 Carolina Dry Derkin, Bear Crawl back and perform two, and so on)
C – Crucible Merkins (IC) X10 (This is the point I realized a lot of shoulder work was happening)
Run Back to Just Fresh Parking
K – King of Hearts (Suicide Run Forward and Backward on Return, 3 lengths)
F – Flying Squirrels X10
R – Russian Twists (IC) X20
I – Indian Run to front of Marshalls
D – Donkey Kicks 15 then Repeat
A – Ascending Testicles 10-10-10
Run back to Swamp Parking
Y – Yoga (Plank for 2 mins)

NMM
I love it when everything on the weinke shows up in the workout. Rarely ever happens but Black Friday was a special day. I’m hopeful the PAX that posted felt they got their money’s worth. Gotta say it was a lot of fun listening to the #mumblechatter and hearing what the Pax thought the next exercise was going to be. Thanks to Gears for the lesson on planking and for almost hijacking my Q (see #ladder). He just wants to make you/himself better so it’s all good. Happy Birthday to Gecko, you’re one step closer to #RESPECT! Thank you to Cable Guy for the opportunity! Hopefully I made the cut and can get in the rotation (ie: don’t #blackball me). Thanks to all who posted and left everything at the Swamp! As you were!

Lastly, great 3rd F going on at CNW2 after the Swamp! If you can work it in to your schedule, you should post! It makes a great impact on my day and weekend!

Aye!
Zima

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