2 X the Funhouse

2015-10-31Leave a comment

QIC: Funhouse/Cable Guy
When: 10-24-15
Pax: Trucker, Fish Sticks, Punch Bug, Funhouse, Senator Tressel, Decible, Aquaman, Howitzer, Cornhole, Jiffy, Cable Guy
Posted In: Alcatraz

11 strong men got just a little stronger

Funhouse starts us off with a Mosey around the Park and some COP

then we begin the real Fun

partner up and do some running to the fence and complete 100, 200 , 300

Hand off to Cable Guy

Partner 1 grab a block

500 Squats with overhead press lap around field till all 500 complete between partners (crowd pleaser)

250 Bent over rows

125 Block Merkins

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TGIF

2015-10-31Leave a comment

QIC: Cable Guy
When: 10-30-15
Pax: Gears, Royale, Gecko, Tater, Family Guy, Fish Sticks, Vinny, Puddles, Qwerty, Lego Land, Cornhole, Cable Guy
Posted In: The Swamp

12 Strong for some Friday fun and thankfullness!

10 Merkins at starting point

Mosey to TGIF parking lot and circle up for 15 minute COP

50 SSH

50 Mountain Climbers

25 Squats with Calf raise

25 Peter parker

25 Parker Peter

25 IW

20 merkins

25 LBC

Mosey to the wall behind Target

15 Donkey Kicks

Peoples Chair

2 on each end do 10 Burpees while the rest stay in peoples chair till all have completed 10 Burpees

BTTW while 4 do 10 Burpees till all have completed 10

1 min rest

10 Bonus Burpees

Mosey to the Red Balls

Partner up

Partner 1 bear crawl to first ball 2 Burpees while P2 Planks the sprint back tag your partner to do same

Sprint to 2nd ball 4 burpees while P2 planks sprint back tag your partner to do same

Sprint to 3rd ball 6 burpees while P2 planks sprint back tag your partner to do same

Mosey to parking lot stay with your partner

20 Partner slap happy merkins

40 slap happy sit-ups

Mosey to COT

Much respect for Cornhole and Gears participating with our workout with their Rucks!!!!!

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GLADIATOR GAMES V Pre-Blast 12/12/2015

2015-10-30Leave a comment

QIC: PEBBLES
When: 12/12/2015
Pax: THE WILLING
Posted In: Uncategorized

LOCATION: THE RESERVATION-

Indian Land Elementary : 4137 Dobys Bridge Rd, Fort Mill, SC 29707

TIME : 0630 TO APPROX 1000 (depending on attendance) *

*Please note that the course take approximately 8 to 10 minutes to complete. You may come anytime between 630 and 1000 to run and are not required to attend the entire event.

Saturday 12/12/2015, will be the fifth installment of the gladiator games. We had a great event during GG IV with three regions represented (metro, ft mill, and south charlotte). I would love to see Mecca, Columbia, Lake Murray, Lexington, Gashouse, ect show up! Trust me, it’s worth the trip!

The course is designed to test you ability to perform functional movements in succession with all out effort. The movements will include: push, pull, drag, carry, scramble, lift, throw, etc. This course was deigned to slightly handicap the “light and fast” (So if you’re a meat-head or Clydesdale, come out and shine!) The video attached is the course from GG IV in April. I don’t anticipate too many changes to the course layout.

The estimated time to complete the course will be 6 to 10 min depending on your level of fitness. ALL ARE ENCOURAGED TO PARTICIPATE and multiple runs are permitted.

This is a timed event and your time will be posted in the back blast and ranked along with your competitors (unless you request otherwise). If enough PAX participate, I will delegate divisions (ie Respect, Clydesdale, Featherweight, ect) so please encourage all PAX to come. As always fell free to message me with comments, suggestions, or questions.

See you in the Gloom

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Corners to Burn

2015-10-30Leave a comment

QIC: Backdraft
When: 10/30/2015
Pax: Beats, Solid State, Farfegnugen, Bassamatic, Pusher, Change Order, Destiny, Socrates, High Life, Patton, Twister, Vanilla Ice, Esso, Birdcage, Rocky Top, Torpedo, Backdraft
Posted In: Slow Burn

Its been to long since YHC was given the chance to Q at Slow Burn. It is the perfect AO to bring an FNG or even to better yourself. Always a great turnout. today was no different 17 men got better. It went something like this

Disclaimer and check to see if anybody had brought an FNG non so get right to it.

Merkins x 10 in cadence

Mosey to Empire for warm-ups. (SSH x 20, IW x 12, Windmills x 10, Peter Parkers x 12, Low slow squat)

Merkins x 9 in cadence

Mosey to end of bldg.

Q is not much for talking during the workout but is always impressed with the way others can bring a point and it leaves me with something to think about usually the rest of the day or days. With not knowing all the faces at this particular AO YHC thought it may be good to go over 5 core principles. After tis we got right back at it:

Wall sits x 1 10 count and 1 20 count

curb step ups each leg x 10

plank jacks x 10

2 sets of this followed by 8 merkins in cadence

mosey behind Lowes

dips x 15 and low slow squats x 10 2 sets

8 merkins in cadence

mosey to end of Lowes circle up for jack webs

1:4 merkin to overhead claps

7 merkins in cadence

mosey to Lowes front parking lot and line up

going from light pole to light pole karaoke facing building and then away when at end plank for the 6, then flutter kicks x 10

6 merkins in cadence

Going back from light to light high knees followed by bear crawls. at end plank for the 6 and than 20 LBCs in cadence

5 merkins in cadence

light pole to light pole again this time walking lunges and run backwards. YHC heard a lot of growing from the gallery and new he was onto something at end wait for 6 and knock out hello dolly’s x 10

4 merkins in cadence

mosey back to end

3 Merkins in cadence

mosey to empire parking lot

LBCs, hello dolly’s, rosalitas,

2 merkins in cadence

mosey back to cars

1 merkin in cadence

COT

Announcements: Christmas party sign up, Thanksgiving Q at the ranch, children’s attention home, Backdraft needs help Friday 11/6 with a mother/ son night at Springfield Elem. from 6-830.

Prayers: Alex a friend of one of the pax who is 18 and battling cancer.

Pleasure to lead

Backdraft out.

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Venturing back to Old School KB workout

2015-10-30Leave a comment

QIC: Trucker
When: 10/30/15
Pax: YHC, Chaser, Howitzer, Longshanks, Gizmo, Corruption, Dog Pound, Seacrest, Peabody, Airborne, CSPAN
Posted In: Uncategorized

On a brisk clear morning, YHC decided to go Old School and just focus on what Kettlebells are used for, straight up pounding iron. So as I was preaching about the words Maximus spoke about regarding killing complacency and working hard, Howitzer barreled into the AO and locked his keys in his Pilot. Talk about working hard, he was so excited about pumping some iron, he forgot about his keys. This week has been a challenging week for YHC on complacency and working hard to be the best father and husband. The words spoken by Maximus and David Chadwick struck a cord. So hopefully my tiny message about being a better person, knowing that the guy next to you is working harder (or #fartsacking) came across. And Plus, glad to see Chaser decided to post after a long sabbatical.

The Thang:
COP included IW, good mornings, windmills, squats, merkins (tried to have Chaser drop to his knees), SSHs.

Completed all KB workouts for 1 minute, then 30 second break. Went something like this:
-Knee Tar Nin Jas (SP?) with KB – crowd pleaser!! Oh and CSPAN requested we mossy to the grass for this one….what’s a little asphalt imbedded in your knees?
-Flutter kicks with chest press
-One arm row left arm
-One arm row right arm
-Upright Row
-Around the World
Run to end of parking lot and back
-Left arm single arm KB swing
-Right arm single arm KB swing
-KB merkin left
-KB merkin right
Run to end of parking lot and back
-two handed KB swing
-two handed curl
-tow handed tri-extension
-bent over row
Run to end of parking lot and back
-LBC with leg raises every 5 count
-LBC Webbs (5 LBC pause for 5 sec, increase by 5)
-Russian Twists
Run to end of parking lot and back
-5 KB burpees
-PAX choice for 5 minutes that included more KB burpees, 2 arm curls, and a few others I forget

Good to get the KB out again since I’ve been trying to run more (yuck – but need to get better so not 6). Glad to see 11 PAX come out as well.

Prayers to Dog Pound family, Longshanks WS buddy, and YHC family. Lots of announcements so read the weekly newsletter!!

Trucker

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Is it Saturday?

2015-10-29Leave a comment

QIC: Rooney
When: 10/27/15
Pax: Airborne, Birdcage, So-Crates, Crosscheck, Anchorman, Mission Impossible, Repeat
Posted In: Block Party

8 Pax (including the Q) showed up for a wet pavement (NO GRASS) workout! Anchorman kept saying, “Is it Saturday?” Or something like that…..and took it as a compliment!

The Thing:
-Mosey to Springs semi-circular loop
-Wind Mill – 15
-Low Slow Squat – 15
-Merkin – 10
-Imperial Walker – 15
-Windmill – 15

Grab some wall – Peoples’ Chair
– 3 x 10 counts

Mosey

-50 Dips OYO

Mosey to back springs parking lot for some pavement work.

Progressive Partner Workout
-200 Merkins
-300 Squats
-400 LBCs

Mary
-Russian Twist – 15
-Low Flutter – 15
-High Flutter – 15
-Russian Twist – 15

Mosey
Plank O’ Rama (5 min)

COT

It is difficult to get out of the fartsack when the weather turns miserable and the sun doesn’t appear until post gloom. Encourage your F3 Brothers to keep their First F First during this time of year. I wouldn’t be out there without them! As always….an honor!

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Geppetto’s Carving Session

2015-10-29Leave a comment

QIC: Geppetto
When: 10/29/15
Pax: Smiley Face, Schrute, The Riddler, Catfish, Wheels, Sgt. York, Posh, Italian Job, Geppetto
Posted In: The Fort

9 men took the red pill and burpeed their way through a solid Geppetto beatdown this morning at ManU.

Warm Up

Standard ManU exercises:

SSH
IW
Windmill
Merkins

The Thang

Long Indian Run around the Manchester Village parking lot

Mosey to the Fountain for

10 Merkins, 10 Dips, 10 Derkins (x2)
20 Step Ups, 10 Box Jumps
10 Burpee Box Jumps

Indian Run around the parking lot

Next up was a little Geppetto’s Ladder:

2 Merkins, run across the lot for 18 Burpees
4 Merkins, run across the lot for 16 Burpees
6 Merkins, run across the lot for 14 Burpees
8 Merkins, run across the lot for 12 Burpees
10 Merkins, run across the lot for 10 Burpees
12 Merkins, run across the lot for 8 Burpees
14 Merkins, run across the lot for 6 Burpees
16 Merkins, run across the lot for 4 Burpees
18 Merkins, run across the lot for 2 Burpees

5 Minutes of Mary (Dealer’s Choice)

Schrute – Protractor
Riddler – Wipers
Catfish – Superman
Wheels – Heel Touches
York – 6 Inches for a long 10 Count
Italian Job – 10 WWII Situps
Posh – Russian Twists
Geppetto – 10 Freddies

NMM

It’s always a pleasure to share the gloom with this group of men. Though we missed some of our regulars, we had a good time. I will say though, it was quiet without one specific man (I’ll let you determine who that was). Great Q this morning by Geppetto. He reminded us of a life lesson that we could all use at some point: “you’re not always right.” Take that as you may but remember that sometimes it’s better to be happy than right. Wheels reminded us this morning that we are truly a blessed group of men. We have the ability to endure the sweating and fatigue of our morning beatdowns. Others are not so lucky. One day our bodies will fail us and the strength will leave us – but today is not that day!

Prayers

Our F3 brother’s healing up (Bogey, Popeye, Turbine, others)

Tinker Toy and Mailman’s pastor’s wife

Catfish’s friend who lost his nephew

Schrute and the added stress at work

Wheels for continue healing of his ankle

River Rat’s friend Amanda who is fighting cancer

Announcements

Thanksgiving Day Convergence – 0600-0700 at Springfield Elementary in Fort Mill

F3 Christmas Party – 12/19 at 1800 at the Dairy Barn in Fort Mill. $65 per couple

Support the LEAP efforts. Reach out to Catfish for carpool details

11/14 Augusta
11/21 Savannah
11/28 Savannah

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2nd F Oyster Roast Pre Blast 11/8/15

2015-10-29Leave a comment

QIC: Jekyll
When: 11/8/15
Pax: you, M's 2.0s
Posted In: Uncategorized

PAX-

What: Oyster Roast

When: Sunday November 8th 2pm-6pm

Where: Pitcairn Park Tega Cay

Why: 2nd F

Who: PAX, M’s ,2.0s

Click on sign up genius to for info and head count: http://www.signupgenius.com/go/10c0f4cafae2fa7fd0-2foyster

This will be a great first time 2nd F event. Outdoors, grill, covered picnic tables, playground equipment. BYOB and any extra food for your crew.

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Spreading the Gift!

2015-10-28Leave a comment

QIC: CSPAN, Tatanka, Dark Helmet, Catfish
Pax: ALL PAX
Posted In: Alcatraz, The Fort

Calling all The Fort, Rock Hill, Indian Land, & Alcatraz PAX, now is YOUR opportunity (that, dare I say, you shouldn’t miss!) to spread the gift that is F3!

The LEAP is spreading to three new regions on 11/7/15. The LEAP team will be liberating the #SadClowns in Augusta, GA, Savannah, GA, & Knoxville, TN!! Just think of the chance being given to us to share the love!

You are welcomed & encouraged to post to the new AO’s at every oppurtunity! The first 8 weeks are critical in getting the #ShovelFlag planted deep and new PAX learn what makes F3 work (the great WHY!). The Fort is coordinating several trips to these AO’s so catch them below, watch the twitter machine for up to the minute info and hit up each trip Q to get involved.

11-7-15 – Knoxville, TN – First Workout – Lakeshore Park (~250 miles) – Catfish
We will be headed up Friday @ 1800, finding a hotel for the night and posting at 0700 Saturday morning. A stop in for coffeteria afterwards and the majority will be on the road back to Charlotte (some are staying for some football game). I’m guessing we’ll be back in the 704 by 1430-1500 Saturday afternoon. I’ll be driving the ‘burban and so far there are 3 HC’s — who’s going to fill in the rest of the seats??

11-14-15 – Augusta, GA – (~150 miles) – CSPAN
#ClownCars blast off from Baxter Startbucks @ 0415 with the workout @ 0700 and enjoy some coffeteria. The #ClownCars will return by noon.

11-21-15 – Savannah, GA – Daffin Park on East Victory (~275 miles) – Tatanka/CSPAN
This will require an overnight stay (details forthcoming). Workout is at 0700 with coffeteria afterward and home at your discretion ( = enjoy Savannah!).

11-28-15 – Savannah, GA – Daffin Park on East Victory (~275 miles) – Dark Helmet
This will require an overnight stay (details forthcoming). Workout is at 0700 with coffeteria afterward and home at your discretion ( = enjoy Savannah!).

Every PAX should post to at least one of the launches, it’s an experience you will not forget! It will invigorate you’re passion & remind us all of why the world needs F3! Hit up one of the Q’s and get involved, bring someone with you!

Aye!!
Catfish … OUT

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Return of the Merk

2015-10-28Leave a comment

QIC: Gears
When: 10/28/15
Pax: Qwerty, Hauschka, Mr. Clean, Pick Six, Howitzer, Axl, Royale, Cerrano, Zima, Fish Sticks, Puddles, Gears (YHC)
Posted In: Pantheon

As we stepped out of our chariots at the Pantheon, the rain began to pour, but our spirits were not impeded…. No FNGs, but Disclaimer Disclaimed anyway and we press on.

The Thang

Mosey to backside of school to basketball court for somewhat extended COP.

Variety of SSH, IW, Mountain Climbers, CDDs, Peter Parkers, and Parker Peters.

Mosey outside playground for “fence sprints”. Line up at fire hydrant, sprint to steps, 50% pace on return. Repeat for 4 total sprints.

Mosey around to front of school for the Main Event: Return of the Merk

Mosey for a lap around carpool circle, stopping 1/3 and 2/3 of the way for 10 count merkin variation. Upon completion of loop, BTTW series with varying forms (hands out, raised, right leg up, left leg up, etc). Merkin forms included:

Standard American Merkins
3/4 Merkins
Wide Arm
Stagger
Diamond
Crucible
Peter Parker
Parker Peter
Ranger
BTTW Merkins

Finished up with short COP:

30 count flutter kicks IC
20 count LBC
10 count Merkins

NMM

Not much to add other than Royale’s observation that this was actually 210 Merkins total. The men got after it today and there is something special about inclement weather workouts… A quote Cobra Kai shared after the Mog Mile comes to mind:

“The friend in my adversity I shall always cherish most. I can better trust those who helped to relieve the gloom of my dark hours than those who are so ready to enjoy with me the sunshine of my prosperity.”

This is the glue, where 1stF bleeds to 2ndF. Don’t let your sad clowns friends miss out.

Announcements

Saturday 10/31 0600-0700 – Black Diamond at the Colosseum

Saturday 10/31 0900-1000 – F3 Dads at Colosseum for Middle/High School kids

Saturday 10/31 1700-2100 – Halloween Gathering at my house (Gears), food, homebrew, candy. Catch me on twitter for info if interested.

Prayers

Kevlar still sick

Axl’s father’s with Pneumonia

Royale’s daughter with Pneumonia

All Dad’s for patience and wisdom in instructing our children

Honor to Serve.

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