WEP – Back to our Roots – First F First

2015-04-05Leave a comment

QIC: Rooney
When: 03/04/2015
Pax: Greenwave, Grandstrand, Solid State, McGuyver, Mile High, Longshanks, Old Bay, Chicken Hawk, Magnum, Menthol, Red Banjo, MP, Skinner, Bubba Gump, Hipper, FNG (Led), Sugar Daddy, Flat Tire, High Life, Road Kill, Rooney, Double D.
Posted In: The Fort

22 PAX showed up on the 4th of March where the first shovel flag was planted in Fort Mill – WEP. This was the first time I wore shorts since last fall… I am committed to not getting my cold weather gear out … again.

I rolled in with one minute to spare and had some PAX concerned I was pulling a CSPAN! I made it and with one minute to spare shared the disclaimer and we rolled….

-Mosey on path to the lawn where we circled up
-Windmill – 20
-SSH – 25
-Low Slow Squat – 25
-Merkin – 10
-Imperial Walker – 15
-Rinse and Repeat

-Mosey along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 5 in.)

-Mosey along 160 a little farther down to giant hill – Bear Crawl to top and jog down (x2)

-Mosey along 160 to street hill up to springs parking lot for Jacobs Ladder
-run backwards up hill and begin with 7 merkins
-Jog down and do one wide arm merkin
-Rinse and repeat until PAX does one merkin at top and 7 wide-arm merkin at bottom

-Mosey back along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 6 in.)

-Mosey back to WEP for some Mary
-Flutter – low slow – 15
-Dolly – 15
-Flutter – high slow – 15
-Freddie Mercury – 15
-Russian Twist – 15
-LBC – 15
-Superman – 10 count
-Rip Cord – 10 count

-Partner Progressions:
-One runner
-100 Merkins
-100 Monkey Humpers
-100 Marachin Night Clubs

-Playground Partner Swap
-One runner around playground (swap)
-Dips, Derkins, Dips, Derkins

-Plank O’ Rama (5 min)
-1 min. regular plank
-30 sec. elbows
-Back to regular
-30 sec. right leg
-30 sec. left leg
-30 sec. right side
-30 sec. left side
-30 sec. regular
-1 min. elbows

-COT

Announcements:
-Convergence Rock Hill – 5/2 – OBT & Dredd

Prayer Requests:
-Flat Tire’s wife Paige – Port in Monday & Treatment begins Wednesday

AYE!

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Enduring the Ring of Fire

2015-04-05Leave a comment

QIC: Peach, Bogey, help from Kenny G, Catfish, Javert
When: 04/04/15
Pax: 13 – Catfish, Twister, Javert, Kenny G, Posh, Pusher, Bogey, Boeheim, Jeter, Burgundy, Popeye, Italian Job, Peach
Posted In: Uncategorized

4/4/15 – Peach, Bogey, and Q-School Grads

Peach Q
==============
Mosey to COP;
SSH*50 – Starting right!
Windmills * 15
LBC*20 into FreddieMerc*20 into Rosalita * 20
10 Bombjacks, courtesy of Twister
Mosey to end line of field
Imperial Walkers * 20
Sprint
Merkins * 15
Backpedal
Hello Dolly * 20
Karaoke
SSH * 20
Karaoke
LongSloSquat*20
Mosey to COP

Intro 3 new Q Grads for some dealer’s choice
Kenny G: Imperial Walkers*15, Russian Twists * 15, LSSquats * 15
Catfish: Merkins * 15, FreddieMercs * 15, MonkeyHumpers * 15
Javert: SSH * 15, Merkins * 12

Back to Peach for Mosey – Begin the Ring of Fire
Along the way, seqments of Bear Crawls, Back Pedals, more Karaoke, People Chairs

Hand off to Bogey
=================
Who immediately goes to Burpees * 5, then continues the ring.
Along the way, stops for “active rest”;
5 Burpees, 5 Merkins
5 Burpees, 5 Merkins, 5 Plank Jacks
5 Burpees, 5 Merkins, 5 Plank Jacks, 5 Squats
15 Burpees, 15 Merkins

Stop for a cross between decline merkins and BTTW. Ouch.

Finish up with a dealers choice by Q-Grads:
Kenny G – Russian Twists * 10
Catfish – Boat/Canoe * 10
Javert – SSH * 10

Start COT
Prayers for the families of Doug and Wendy.

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Not Just A Hill…It’s A Dragon’s Back

2015-04-04Leave a comment

QIC: Maximus
When: 04/04/15
Pax: Audit, Spiderman, Cerrano, One-Niner, Ringer, Gunny, Atlas, The Beast, Google Maps, Mayo, Chaser, CSPAN, Zima, Pebbles
Posted In: The Fort, The Reservation

Indian Land is known for challenging each and every member of the PAX. It doesn’t matter if you’re the most fit or bringing up the six, you’re in for it when you show up here. I was a little jumpy in tweeting out my Q several weeks ago when I looked at the schedule incorrectly but when my day actually arrived to lead the PAX at the Reservation, I knew I had better BRING IT.

What made it worse, or better depending on how you approach it, was that the 30mins of OCR training preceding my Q eliminated the need for a warm up full of SSH, Windmills, IWs, etc. The fact that I almost splashed Merlot writing the Weinke had me thinking this should be good. So, with that said, we were off.

Jog around the bus lane over to the bus parking lot for a tribute to Audit by starting with 2mins of BURPEES!
Instead of doing our normal cadence of warmup exercises, we held the following exercises in the down position:
10 Second Holds: Low Squat, CDD, Diamond Merkins, Left Lunge, Right Lunge
20 Second Holds: Boat (Just boat, no canoe), Legs at 6″, Paratrooper…REPEAT.

Time to pay tribute to the epic hill known as THE DRAGON’S BACK:
Line up shoulder to shoulder at the base of the hill. Starting at one end, each man will run up and down the hill twice. While runner is running, the remaining PAX alternates between 20 Merkins & 20 Monkey Humpers. Once the runner finishes, he joins in with the PAX and the next man starts his hill climbing.

Once everyone finishes, we move to Rd 2 which as the PAX running up the hill once. This time, the PAX alternates between 20 Freddie Mercuries and 20 Mountain Climbers. Once finished, the PAX reverse bear crawls up 1/3 of the hill and forward bear crawls the remaining 2/3. REPEAT. Then just an old fashioned sprint up the hill.

Mosey to the Playground:
10 Pull Ups & 25 Dips then run a lap.
10 Pull Ups & 10 Jump Tucks then run a lap
10 Pull Ups & 25 Dips then run a lap

Mosey to one of the many walls (after all, we’d hate to see these walls go to waste)
10 Donkey Kicks into B2W for a 10ct. REPEAT
Impromptu Peter Parkers
Find a slightly shorter wall for 10 mountain climbers then 10 muscle ups (these looked better on paper)

Bring it in for AB LAB:
Windshield Wipers, Toe Touches, Russian Twists, Parker Peters, and one last set of MOUNTAIN CLIMBERS.

Announcements: CAH 4pm today. 4/11-4/12 Races. 4/18 & 4/15 Gastonia Support, 5/2 Rock Hill Anniversary @ Patriot with OBT/Dredd, 5/25 MURPH at NaFO High School. Take note of CSPANs warning of Monday’s shenanigans at Rock Hill. Take note of the new 0630 start time for The Reservation on 4/18.

Prayer Requests: Find a place to attend Church Easter Sunday. It’s about remembering and celebrating what Christ did on the cross for us; paying the price that we deserved. The PAX on a mission trip heading to Colombia, South America with Forest Hill Church. Prayers for the fundraising, fellowship, families and conversations.

ALWAYS AN HONOR

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Call the Ball 3

2015-04-04Leave a comment

QIC: Cable Guy
When: 4/3/15
Pax: Royale, WWL, Gears,Zima, Geko, Tater, Repeat, Cornhole, Cable Guy, FNG (Sasquatch)
Posted In: The Swamp

The Thang…

10 Strong for a great Good Friday!

One mile warm up run

COP

25 SSH

25 Mountain Climber

25 IW

25 Peter Parker

25 Wind Mill

25 Parker Peter

25 Squats

Mosey to Target for some Call the Ball

Bear crawl to each Big Red Ball and start with 1 Burpee

Increase to 8 Burpees at last ball

Run back to start and do 10 Burpees

Mosey to backside wall and commence Peoples Chair wall sits

20 Donkey kicks

Mosey back to Best Buy for a little Ab blast

COT

Remember what Good Friday really is!

Why is it called Good Friday when Jesus was crucified on this day?

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Crazy Stupid

2015-04-04Leave a comment

QIC: Jekyll/Cable Guy
When: 4/4/15
Pax: Lugnut, Cornhole, Jeckyll, Package, Geko, Rears, Cheddah, WWL, Spitz, Cable Guy
Posted In: Alcatraz

Easter Weekend should be easy right??

Jekyll on Q to start

Mosey around Runde to the backside of the park

Introduce the dreaded hill O pain!

Partner up for motivation and accountability!

Commence Crazy 8 workout

Run to bottom of hill

8 Burpees

8 LBC

run to top of hill

8 jump squats

8 dips

Repeat 8 times!!!!!!!!

(Crowd Pleaser)

Turn over to Cable Guy for a 2nd half paver party

Mosey to pick up a paver and circle up

20 Paver push ups

25 Tricep extensions

25 Curls

25 Bent over rows

25 shoulder extensions

25 Bench press

25 V-up

Lap around ball field

Repeat 3 times

COT

Talked about what Easter is truly about, more than Spring Break and teach our children that Jesus died and rose again for us!

To all the PAX suffering know that we are praying for you in your time of loss!

It’s an honor to be associated with such a great group of Men #Leaders

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Easter Does It

2015-04-03Leave a comment

QIC: Solid State
When: 04/03/15
Pax: Package, Chedda, Gridlock, Old Bay, Change Order, Airborne, Longshanks, Pusher, CSPAN, Package, Solid State
Posted In: Slow Burn

Lucky 11 showed up for an Easter Egg Hunt Marathon

Mosey down to Empire parking for the warmup. Included with the basics was a 50yd stretch of long jumps. These were demonstrated in the bunny hop style by CSPAN.

CSPAN finished early? <TWSS> Time for bomb-jacks…

Next up, split into teams and find out what we signed up for.

We are literally on an Easter egg hunt. Spread throughout the parking lot and behind Lowes were balloons with exercises written on them. At the base of the balloons (and hidden nearby) were Easter eggs of various sizes. Perform the exercise, take home the egg. Simple enough…

Exercises included: burpees, derkins, bear crawls, bomb-jacks, SSH, pull-ups/calf raises, BTTW/wall sits, lunge walks, dips and more…

Small eggs were 25 reps

Medium eggs cost you a 50 count of pain

Large eggs were the full-monty – 100 reps and were only found at burpee and bomb-jack stations

We had one team turn in a 100 point egg – BOOM!

Wrap up with LBCs x15, Rosalitas x15 and Freddy Mercuries x15.

Mosey / Sprint up to the COT to wrap.

A good time with a great pax this morning. Always an honor.

Prayers for the recent loss of a great human being, wife and mother in the Isotope region. May those in morning be comforted. Prayers for F3 families taking on medical treatment in the coming week (we want to be there for you, don’t hesitate to call on us). Prayers for families travelling. And especially, praises for the season.

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Agony at The Ranch

2015-04-02Leave a comment

QIC: Spider-Man
When: 04/02/2015
Pax: Cakeboss, Stang, Cornhole, Senator Tressel, Gears, Serrano, Dark Helmut, Zima, Decibal, Maximus, Change Order, Pappy, Capone, Luke Warm
Posted In: The Ranch

15 brave men posted at The Ranch this morning for a solid dose of fellowship and agony. The PAX started off with a mosey from the parking lot to the traffic light on Springfield Parkway and back, then circled up for COP.

COP:

SSH X 25
Imperial Walkers X15
Windmills X 15
Diamond Merkins X 10
Merkins X 10

The Thang:

Following the warm up, we didn’t do the normal mosey to the next spot for the next round. Instead we stayed in the circle where YHC explained what was about to happen. The PAX was about to take on 15 Minutes of Agony (thanks for Zima for the Spreadsheet of Pain containing the idea, a little gem we will continue to populate….). The 15 Minutes of Agony consists of 15 exercises for a minute each consecutively with a focus on upper body, lower body, core, and of course cardio. Afterall, why run all the way to the track when you can give yourself a solid punishment just a few yards from your car. It was explained that just like in everything F3 we were accountable to each other. If the guy next to you hear mumble chatter then he was to push you harder If he saw you struggling to complete the minute then it was also his job to encourage you.

The exercises were completed in this order:

Spiderman Merkins – Kind of a stationary Gator Merkin where you alternate bringing your knee to the shoulder while doing a normal merkin.
Bomb Jacks
Monkey Humpers
High Knees
Flutter Kicks
Bomb Jacks – Starting to hurt a little…
Carolina Dry Docks
Butt Kicks
Squats – Pax started asking “Um, what number are we on?”
Mountain Climbers
Elbow Plank – Following the Mountain Climbers, this one felt really good….
Side Straddle Hops
Merkins
Tuck Jumps
Walking Lungs – Toward the school

What distance remained to the school wall from the Walking Lungs was closed with a very short mosey. The PAX assumed the People’s Chair where everyone seemed to catch up on the mumble that chatter that was missing during the prior 15 minutes. It is interesting that after timing each exercise and moving to an untimed one, you lose the need to time anything. Needless to say we sat there for a while. Thank you Serrano for the slowest 10 count I have ever heard.

Following the People’s Chair we returned to the parking lot and hit the cardio again with a Jacob’s Labber. It consisted of Merkins on one end and Bomb Jacks on the other separated by a run from one end of the parking lot to the first bump out. Upon completing and a couple of 10 counts later the PAX moseyed back to the cars to circle up for some Mary.

The PAX took turns calling out some of the favorite core exercises that lasted a solid 9 minutes.

Thanks to all those that made it out this morning! YHC has paid my fair of gym dues in the past, but never have never found the fullfillment of fellowship and support of in any set of four walls that I find with my F3 brothers. Thank you!

Announcements:

Last call for donations to the CAH. Cakeboss will leave to make the delivery 3:00 Saturday.
Volunteers needed to spend some time playing kickball with the kids at the CAH.
Indian Land Saturday for final Mud Run Prep
Q School in Rock Hill on Saturday at 6:30

Prayer Requests:

Today (Thursday) represents the day of the Last Supper and the day Christ was taken into custody. Remember over the next three days the sacrifice Jesus made for us as he sacrificed Himself for our sins.
Prayers for Spider-Man’s family.
Prayers for Stang’s Dad as he recovers from his surgery and his family as he work to support him.

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OCR Burpee Fest

2015-04-02Leave a comment

QIC: Pebbles, One-Niner
When: 4/2/15
Pax: Soft Pretzel, Big Tuna, Mighty Mite, Long Haul, Mic Check, Loogie, Wingman, Madame Tussaud, Mr. Bean, Outback
Posted In: The Reservation

Going into this morning it appeared that the Tribesman were going to be lacking in numbers due to baby deliveries, Spring Break and I really dont know what Beast, Bounty Hunter, Opie and Sharknados excuses are but I am sure they are good.

Anyways, as YHC was perusing the twitersphere yesterday I saw that the SOBs were planning an attack on The Arsenal. What looked like 4-5 PAX quickly grew to 10 Thursday morning. Of course, Pebbles leading the launch and the majority of this WO – he gave us all nothing less than death or a good scalping – too far? nah, this is Indian Land.

The Thang:

Run to behind elementary school for a quick warmup

40 Squats
25 slow merkins
30 IW

Run over to The Arsenal (playground for those that dont know. Partner up for the following:

50 aggregate Pull-Ups
100 aggregate Dips

Run over to the front of the elementary school for a quick OCR beatdown.

5 Burpees
Hurdle 5 Walls
5 Burpees
Hurdle 5 Walls
5 Burpees
10 Jump Squats
Hurdle 5 Walls
10 Jump Squats
Hurdle 5 Walls
10 Jump Squats

Mosey over to 8ft wall for some more OCR training

1 or 2 passes over the wall

Mosey over to Dragons Back (The hill behind the baseball field, again for those dont know

3 times up the hill – Ring the Bell
Repeat but this time add in 5, 10 and 15 Burpees

Pebbles hands over the baton to One-Niner

Since YHC only had 10min left, what to do, what to do…hmmm…why not more running and Burpees

Becoming one of my favorites since Gunny introduced this to the PAX a few weeks ago at the Coop.

Mosey over to Dragons Crack (yes, dragons crack – the hill beside the practice field. Crack refers to the concrete drainage ditch splitting the hill) for a little Mucho Chesto Burpee Run Fest.

Run to the top – 10 Burpees
Run to the bottom – 10 Merkins
Run to the top – 10 Burpees
Run to the bottom – 10 Diamond Merkins
Run to the top – 10 Burpees
Run to the bottom – 10 Wide Merkins
Run to the top – 10 Burpees
Run to the bottom – 10 Right Staggered Arm Merkins
Run to the top – 10 Burpees
Run to the bottom – 10 Left Staggered Arm Merkins

COT – wait we are not done!

LBC’s until six arrives, once six arrives – cadence to 10
10 Freddie Mercury’s
5 Burpees

AND DONE!

Very much appreciated the SOB PAX for coming and giving Pebbles and YHC an opportunity to continue to push ourselves and those that we led this morning. Great group of guys and hope to see the SOB PAX out in Indian Land more often.

Prayers for the unspoken and for those that recently had little ones. Hope to see all the IL PAX back out soon.

One-Niner out.

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Ups and Downs of Life (and Workout)

2015-04-02Leave a comment

QIC: Longshanks
When: 04/02/215
Pax: Twister, Minuteman, CSPAN, Old Bay, Grand Strand, Duggar, MP, Gatsby, Crab Cakes, Package, Double D, Longshanks, Greenwave, Sir Topham Hat, Menthol
Posted In: Laces In, Laces Out

15 PAX showed up for #LILO at WEP this morning, not knowing what to expect. Only thing YHC promised was ups and downs, and secretly trying to make Crab Cakes splash merlot (which he never does cuz he leaves 5-10 minutes early to catch “the bus”). 5 PAX took off for a Thursday morning run, while the other 10 stayed for boot camp up and down style.

The Thang

COP – SSH x 25, IW x 20, Windmills x 10 (only cuz Cspan loves them, yoga freak)

Give quick explanation on ups and downs of life and that all exercises today involve up and down motions. Mosey down the path to the right. Halt at drillbit 1 and do 10 CDD, 20 sit-ups, 30 squats, plank when done. Get back on path and mosey to playground. 15 pull-ups, 30 dips, lap around the playground, plank when done. Rinse and repeat. Mosey to drillbit 2. 10 CDD, 20 sit-ups, 30 squats, plank when done. Mosey to where drillbit 3 should be. You guessed it 10, 20, 30 plank when done. Mosey to 4th drillbit by hill. Go to the base of the hill. Further discussion on ups and downs. Life is no different than exercises. The down part is easy in exercise while the up part is hard. In life it’s easy to get down on yourself, but much harder to pull yourself up when you are down. 10 merkins at base of hill, run up hill, 10 burpees, then down the hill, plank when done. 10 more merkins, bear crawl up hill, 10 more burpees at the top, run down, plank. 10 more merkins, run to top and stop. At the top of the hill is a drillbit, so 10, 20, 30, plank. Mosey to the next drill bit for 10, 20, 30, plank. Mosey to the next drill bit, 10, 20, 30, plank. Mosey to the base of stairway to heaven. This time it’s Jack Webbs to heaven. 1 merkin, 5 jack webs at first light, run to next 2 merkins, 10 jack webs, up to 5 light poles. Run back down the hill and plank. Repeat with only 3 lights but 2-10, 4-20, 6-30. Finish with COT and BOM.

At COT we met up with the 5 guys that ran, but before doing nameramma, YHC finishes his talk on ups and down. Last spring break, I was up in Wisconsin, visiting my dad who had just been diagnosed with pancreatic cancer. It was down place for me. As was his death 3 month later in June. What got me through the tough times being a part of F3. Knowing guys were praying for me and there to support me helped get through this down part. So just know if you’re down, there are F3 brothers here to support you.

Announcments – Cspan’s usually list of: 4-11 and 4-12 runs, 4-18 and 4-25 Gastonia, 5/2 – Dredd at 1 year of RH, check email for others.

Prayers – Menthol and has 95 year old grandma, Duggar and his famiy/living situation as they renovate home (M due in a little over a month, Flattire and his M and she goes through breast cancer treatment, IKEA from Isotope and the passing of his M Tiny Dancer (FIA) from an accident over the weekend), safe travels for PAX traveling over Spring Break

Moleskin – Always an honor to lead this group of men. Sometimes I come up with hard workouts and then try to fit a message into it. Today was message first and make the workout fit the message. I hope everyone enjoyed the message as much as the 10, 20, 30 plank. When you’re down, sometimes all you need is to get a hold of one of your F3 brothers to help lift you back up. Whether it be in a workout or in this thing we call life. Be there for each other. Lock Shields.

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Fool’s Fest

2015-04-01Leave a comment

QIC: Chaser
When: 04/01/2015
Pax: Padre, CSPAN, Burgundy, Popeye, Rip, Tinker Toy, and Schrute
Posted In: Uncategorized

YHC, once again, had the honor of Q’ing the faithful PAX at PHOP. It’s always a pleasure to lead and I have a special place in my heart for this AO. To get the call to lead on April Fool’s day seemed appropriate. On this day, the goal was to keep the heart rate up and keep moving until the bitter end.

Warm-up

25 SSH
20 IW
15 Windmills
20 low-slow fingers to the floor squats
15 Moroccan Nightclubs
Mosey around the AO

The Thang

Again, the goal was to keep the heart rate up so the main workout was this:

Sprint the length of the building, exercise on the shorter sides, sprint the length and exercise on the short end. When done, plank it up and perform mountain climbers until the 6 is in (apologies to Burgundy and Tinker Toy as they were trading 1st and 2nd back & forth and got a healthy dose of extra credit mountain climbers!). A reminder was given not to be “foolish” and cheat yourself on the sprinting – there’s nothing worse than getting up early to work-out only to go home and think “I could have done more or run faster.” Here were the rounds of exercises:

Bear crawl
Crab walk
Duck walk
Gator merkins
Burpee broad jumps
3 hours of Clockwork Orange (merkin at 12 o’clock, keep your feet in the middle of the dial and hand walk to a 3 o’clock merkin, and repeat for 6 o’clock, 9 o’clock and back to 12)
Lunge walk with a twist
Hot hand merkin inch worm (down, up and touch right shoulder with left and, down and right to left shoulder)
Reverse lunge walk with a twist

Mosey around the building. At this point, I informed the Pax that we would have to cut it a few minutes short because my M was at home waiting to run….April Fools!

20 Burpees OYO
25 LBCs
Quickly get up do 20 fast SSH
Quickly back on your 6 for 20 Freddie Mercury
Quickly get back up for 20 final fast SSH

Great work by all the Pax throughout and mumble chatter commented on the “quality” of the “cool down.” Ended with the usual count off, name-a-rama and a solid round with a healthy dose of wonderful praises and a few prayer requests. Padre took us out with a focus on working towards this very special weekend and the sacrifices made for us and our sins.

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