Tapping the reserve at the Reservation

Leave a comment
  • QIC: Double D
  • When: 10/10/15
  • Pax: Pebbles, Atlas, Abstract, CSPAN, Ringer, Jingles, Bounty Hunter, One Niner, Geronimo
  • Posted In: The Reservation

10 pax shook off the fartsack monster and dissed the parking deck option to post at The Reservation to  punch their pain ticket before the steady rain kicked into full shower.

The Thang

On-time launch with COP in parking lot as OCR crew straggled back home from EC session

Mtn climber x10

Imperial walker x10

Windmill x10

Merkin x10

Jumping lunge x10

Carolina dry dock x10

Peter parker x10

Plank series

Seal jack x10

Mosey out of parking lot w/karaoke, butt kicks & high knees

Run to back of school and circle up

Merkins x10 + Sumo squat x10 + Freddy Mercury x10 + Monkey humper x10
Rinse & repeat w/ reps x15
Rinse & repeat w/ reps x20

plank series

Run to playground

Sprint 1 lap

Split into two groups
Round 1: 1 lap / dips (flapjack)
Round 2: 1 lap / CDDs (flapjack)
Round 3: 1 lap / Pull ups (flapjack)
Round 4: 1 lap / Makhtar N’Dyae (flapjack)

Run to the rock (editors struck potentially creepy comments from YHC and replaced with “Happy 10th Birthday, Alyssa!”)

LBCs x25

Dollies x10 + flutter x10 + dollies x10 + flutter x10 (crowd pleaser!)

Superman (rinse & repeat)

Split into two groups
Group 1: run to tower + 5 burpees + run back
Group 2: Bomb jacks
(Flapjack)
Rinse & repeat w/lunges when not running
Rinse & repeat w/calf raises when not running

Mosey to front of school

Bear crawl to cross walk and then sprint to school entrance

Backward bear crawl to cross walk and then sprint to end of driveway

Plank series

Parker Peter

SSH x30

Meandering run home

COT

Naked man moleskin

A rather casual start to the workout this AM, as the old men warmed up in COP and the OCR pax moseyed into COP, then hit the water bottles, then rejoined COP, then changed jerseys, then rejoined COP, then paused for massage and pedicure and then saddled up fully for the workout.  They do things differently out there in IL, just sayin.

True to his name, Jingles strolled up pre-launch with bells on his toes…no way he’s sneaking up on anyone in the gloom.

On the other hand, the pax started out as nine at launch and finished with ten as Abstract entered the fray in stealth mode at some point along the way.  Glad to you made it!

Heisman took some mumblechatter shots even in his absence…proof that you are just as much a target (or moreso) if you don’t post.

One-Niner made a strong showing in spite of being down with fever the past 24 hours.  If any pax wakes up sick on Sunday, you know who to blame.

Pebbles rocked the day as usual, looking for more #ISI than CSPAN and YHC could provide.  One Niner reinforced the message of #youVSyou (glad someone was listening), but Pebble’s yearning for #ISI never qualifies as a foul.

Prayers and praise for One Niner + M as they move down the path toward 2.2 — congrats!

Great coffeeteria at Bojangles finished off the morning on a strong note.

Always an honor to lead the pax.  Thanks for the invite!

 

 

TClap |
0

Merkins and Body Squats, Oh My!

Leave a comment
  • When: 10/10/15
  • Where:  The Patriot
  • QIC:  Burgundy and Walker
  • The PAX: Utah, Turbine, Real Tree, Winchester, Peach, Corruption, Burgundy, Walker

8 strong men posted on a beautiful rainy morning.  The numbers were down but our hearts and bodies were strong as we worked hard for our brothers who were helping in Columbia or were taking care of other commitments.

The Thang:

Burgundy on Q 

Started with stretching, mosey to field 2, and circle up:

25 SSH (in cadence), 1 burpee,  25 merkins (in cadence), 1 burpee, 25 LBC (in cadence), 1 burpee, 25 squats (in cadence), 1 burpee, 20 Apollo Ono (in cadence), 1 burpee. I think we did another exercise followed by a burpee but can’t remember for sure.

Aggregate Work with Partner:

200 merkins with run (1 partner does exercise while partner runs length of field and back , then switch places)

200 squats (with running partner)

200 LBC (with running partner)

Handoff to Walker:

Starfish 40:  40 single count merkins and 40 single count body squats (oyo), run to corner, 40 fist merkins, run to COP, 40 body squats, run to corner, 40 wide arm merkins, run to COP, 40 body squats, run to corner, 40 diamond merkins, run to COP, 40 body squats, run to corner, 40 alternating arm merkins (20 with left hand forward, 20 with right hand forward), run to COP, 40 body squats.  Total merkins: 200    Total body squats: 200

Star fish 20: Same as above with 20 count.   Total merkins:  100     Total body squats:  100

COP:  Introduction of new type of merkin – right hand palm down with  back of left hand down – 10 single count (this type of merkin will strengthen the tendons on the side with back of hand down);  left hand palm down with back of right hand down – 10 single count;  back of both hands down – 10 single count.

AB Lab:  standard plank:  hold for 60 – 90 sec.; right side plank:  hold for 60 – 90 sec.;  left side plank:  hold for 60 – 90 sec.;  hold heels six inches off of ground: hold for 60 – 90 sec, rinse and repeat.

In the end, with some extra credit work throughout the workout, we completed at least 450 merkins and 450 body squats.  Just strong, basic,effective work!  The guys stepped up (with virtually no complaining) and kicked this workout in the rear end!  I suspect some of us will feel it this week but it’s all good!

Mosey back to COT:

Naked Man:  Prayers for victims of flood, PAX who are helping with cleanup, recovery for fellow PAX with cancer, and  Peach’s upcoming mission trip to Guatemala.

Read the newsletter for upcoming events.

It’s an honor to lead and serve my F3 brothers.

Walker Out!

 

 

 

 

 

TClap |
0

#Petra trip to Publix

Leave a comment
  • QIC: CSPAN
  • When: 10/09/15
  • Pax: Sgt York, Good Neighbor, Turbine, Catfish, River Rat, Apache, Punch Out (FNG), Bogey, Smiley Face, The Riddler, & Italian Job
  • Posted In: Uncategorized

In case you were wondering-Definition of Petra: An ancient city in southwestern Asia, in present-day Jordan. The city is accessible only through narrow gorges. Its extensive ruins include temples and tombs hewn from the rose-red sandstone cliffs.

Publix is a delicious grocery store based in Tampa, FL (store on Cherry Road in Rock Hill is real nice)

Neither of those things made a difference in our day, except the AO is called Petra and for some reason I thought it was a good idea to run to Publix to workout.

Disclaimer = 1 FNG – EH from Turbine man sized 2.0

Discussion on Santini and Dredd training last night on accountability -follow the link as this is a great read http://ow.ly/3yhX1L

Discussion on A.D.D and forgetting my watch…Bogey took care of me and gave me his #HIM + Bogey had new sneakers #faster #smokeboots

Mosey to Publix-#Catfish appears

Warmup-O-Rama

Back&Forth-O-Rama (bunny hops and broad jumps were the crowd pleaser, Italian Job does a nice Frankestein)

Sprint-O-Rama

Discussion on my life and fatherhood of daughters…#onlyknowhowtobemyself

Quick run by Golds Gym #distractions, reminded me why F3 is better for men…2 Samuel 11: 2

Mosey back to Bo-Berry Biscuits

Yoga-O-Rama

Ab-O-Rama

Why is everything O-Rama today?

I still do not understand moderate, still felt like I shorted you #sorry

Prayer & Praise

COT

BOM

Naked Man Moleskin

Columbia Trips / Get involved / #PrayforSC

Be a better man today than you were yesterday,

Always my honor to serve, thank you Bogey for the invite

AYE!

CSPAN

 

 

 

 

 

 

 

 

TClap |
0

No Q……….You do it

Leave a comment
  • QIC: Spider-Man
  • When: 10/08/2015
  • Pax: Anchor Man, McGruff, Housega, Mainframe, Montalongo, Axl, Cheddah, Dark Helmet, LEGOLAND, Backdraft, Family Guy, Trucker
  • Posted In: The Ranch

As the PAX gathered we all waited for the Q.  Site Q McGruff, who was posting even with an injury, had already asked YHC to take the Q five minutes prior should World Wide Leader not show.  It became apparent that he was not going to make it as he continues marathon training which left the rest of us mortals improvise.  This is never a problem in F3 as any one of the PAX could have stepped in to lead.  YHC was lucky to be asked so the task was mine.

Since I made this up as I went, I am sure something is going to be missed, but here it goes.

The PAX started with a mosey around the parking lot to warm up the legs.  This wasn’t necessary for some (Axl & Dark Helmet, sorry if I missed others) that had arrived early for extra credit and logged 2+ miles.  We circled back up at the cars and performed the following:

  • SSH X25
  • Imperial Walker X15
  • Merkins X15
  • Windmills X15

Mosey across the field to the road leading to the track.  This workout was designed to be low impact in honor of our injured sight Q, but that didn’t mean it wouldn’t be a test.  We started with lunge walks with brief stops.  At each stop we did 10 Merkins.  We did 4 times until we arrived at the car pool drop off circle.

The drop off circle is a long oval.  For the long stretches we did one movement exercise, a different movement exercise for the short stretches, and then a stationary exercise at each corner.

  • First lap:  Bear Crawl the long stretch, crab walk the short stretch, 10 burpees at 2 of the corners, and 15 Merkins at the other two corners
  • Second lap:  Backwards run the long stretch, bear crawl the short stretch, 15 Freddy Mercury’s at 2 of the corners, and 15 Bomb Jacks at the other two corners
  • Third lap:  Bear Crawl the long stretch, Partner wheel barrel the short stretch, 10 burpees at 2 of the corners, and 20 squats at the other two corners

Partner up:

  • Partners run the circle until the team completes 100 Merkins
  • Partners run the circle until the team completes 200 Freddy Mercurys

Time was running out so we did the shortest run and gun of all time back to the cars.  Stopped once for 10 burpees and then again for 20 dips on the park benches.

Arrived back of that cars for 5 minutes of Mary and circled up for COT.

As always it is great to lead such a strong group of HIM.  Thank you McGruff for the opportunity.

Announcements:

  • The Fort PAX (this includes Fort Mill, Indian Land, and Rock Hill) have been incredible in their generosity to both gather and donate supplies but also for their willingness to make trips to Columbia for deliveries.  It is no surprise that this kind of leadership has come out of F3, but WOW!  It is now time to take all the 1st F training to work.  The Fort has two planned opportunities to travel to Columbia to help clean out houses.  Saturday with Maximus on Q and Monday with Spider-Man on Q.  Sign up!!
  • Cerrano and Spider-Man just passed 1 year with F3 and the celebrate are putting together a Black Diamond for Halloween at the Colosseum.
  • World’s Fastest 5K – October 17th at Fort Mill High School
  • December 19th Christmas Party.  $65 sign up

Prayer Requests:

  • Prayers for marriages.  Some PAX are
  • Prayers for Legoland’s sister and their entire family who is battle terminal brain cancer
  • Take time to connect with each other 1:1.  It will give you the opportunity to get to know them better and potentially be there for them in a time of struggle.
TClap |
0

Show me the money!!!

Leave a comment
  • QIC: Seacrest
  • When: 10/09/15
  • Pax: Dawg Pound, Ginsu, Howitzer, Jerry Maguire (FNG)
  • Posted In: The Hive

5 PAX posted in the gloom to what promised to be more running than usual at The Hive.  Fast5k training was planned, but the PAX called an audible right out of the gate.

The Thang:

Warmup

Mosey around the parking lot stopping at each corner for 5 burpees.  1 lap.

Circle Up:

SSH x 20

WM x 15

Seal Jacks x 20

MNC x 30

Overhead Claps x 30

Merkins x 10

Plank Jacks x 10

Partner Up:

50 – Clean & Presses

100 – Double Arm Curls

150 – Tricep Extensions

Bear Crawl to the first light, run to the end of the lot and back…switch.

4 Corners:

KB Merkins x 10 each arm

Leg Raises x 10

Squats x 10 IC

Lunges x 30 IC

Mosey to the side of the school.

Broad Jump Burpees

Wall Sits

Crab Walk back to start

Rinse and Repeat

Moleskin

I had planned to do Fast5k training on the track, but was quickly talked out of all of the running.  The PAX probably worked harder after the audible…

Many prayers today for those undergoing surgery, loss of loved ones, flood victims etc.  Life is so short.  Think ETERNAL and be PRESENT.

Praises today for lifted burdens to Ginsu and his charity work.

Jerry Maguire had a great showing for his first time out!  Glad to have an FNG at the Hive.

Dawg Pound, Howitzer and Ginsu were setting the pace like usual!

Thanks Longshanks for the Q!

Until next time…

Seacrest, Out!

TClap |
0

Triple Nickel

Leave a comment
  • QIC: Jekyll
  • When: 10/7/2015
  • Pax: Houska, Puddles, FunHouse, Royale, Pusher, Elmer, Fish Stix, Decibel, Zima, Lugnut, Howitzer, Gears, Nik Madani- FNG- "Qwerty" Cerrano(Runner)
  • Posted In: Pantheon

Replace “have to: for “get to”.  These are the words that began our work out.  Stemming from the gratitude I feel for our brotherhood and those that have offered support in the flood affected areas.  Its a constant reminder to be grateful for which I have been blessed.

“Follow me…”

COP: SSH, Merkins, Squat, SSH

The Thang:

Triple Nickels on the amphitheater hill.  5 reps at bottom, 5 reps at top, 5 times.

Round:

  1. Merkins- Squat
  2. Carolina Dry Docks- Lunge (each leg)
  3. Donkey Kicks- Derkins
  4. Monkey Humpers- Incline merkins
  5. 3 merkin burpee- Jump Squat

COT

“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lit the flame within us”

In life, relationships, our marriage, our work- we will inevitably plateau.  Be on the look out for that light for when you least expect, it will illuminate and rekindle that fire that drives us and gives us purpose.  Can be a PAX that tweets you up to check in on you(accountability) or can be the men that have unceremoniously head to our most grief stricken areas in the wake of the floods.  Find your inspiration.  Find your flame.  Be that flame for someone.  And when it goes dim for you, know that a rekindling is coming.

Prayers for Gecko’s father, Lugnut’s parents, Cornhole’s M, families of Columbia and each other.

Pay your $ for Christmas party.  Find the link on Funhouse’s twitter page or the newsletter.

L&R

Jekyll

 

TClap |
0

Sandbagging allowed at Run N Gun Black Diamond

Leave a comment
  • QIC: Bolt
  • When: 10/7/15
  • Pax: World Wide Leader, One Niner, Cable Guy, Bolt, Geronimo, Tater, Corruption
  • Posted In: Run 'n Gun

Seven Pax arrived to find out what might be involved in this Black Diamond Mud Run prep workout. Cable Guy and YHC had experience with the setup from last week, but was tweaked a little and longer to hopefully reach BD requirements.

Markedly absent was C-Span who may have shied away due to involvement of a 50# sandbag carry. He can’t escape, penalty will be to carry it throughout Run N Gun next week.

Arrival, individual stretch, easy group jog from YMCA parking lot through trails and past the 2 ponds. Halfway around the second pond were the white board ‘instructions’ and sandbags (10, 20, 30, 40, 50#) at the starting point. Around the pond distance was approx. 1/3 mile.

While we did not break up into teams, most of the Pax ran together for most of the workout and nearly all the sandbags were carried on each lap, with the 40 and 50#’ers being shared during the run. Breaks from carrying the sandbags were offered, if needed, during the workout.

After each running lap were the following, with each exercise @ 2:00:

Lap 1: Burpees, 20 minimum 30 goal

Lap 2: 3x (min) – 5x (goal) up hill bear crawl/down hill front crab crawl

Lap 3: Merkins – 40 min – 80 goal

Lap 4: Lunges up macadam hill – 20 min – 30 goal

Repeat from top as necessary until :50.

Jog back to YMCA parking lot. YHC was hoping to get in practice of fireman carry at the end as the Mud Run ends with a carrying of your teammates, but we had exhausted our time.

Setup of this workout needs some tweaking, especially with the sandbag carries. Teams appear to be the better option, but individuals can run the setup on their own for personal test.

Everyone was pushed pretty hard and I think this was a good combo of running and upper body as is needed for Mud Runs and Spartans.

Main discussions after were about the Columbia relief efforts. Please donate what you can. Watch Twitter for the discussions and when Pax are going to Columbia. Thanks to Justin for taking us out.

Hangout with a few beers in the parking lot. Thanks e1, YHC’s second Q, first BB.

 

 

TClap |
0

Bogey is on the Run!!??!!

Leave a comment
  • QIC: Bogey
  • When: 10/06/15
  • Pax: Catfish, Good Neighbor, Popeye, Fusion, River Rat, SGT York, Turbine, Gauge, Burgundy, Posh, Smiley Face, The Riddler, Schrute, Italian job
  • Posted In: Uncategorized

What a beautiful morning to get out and do some F3 it was. We usually go onto the campus and stick near the courtyard to use all of the exciting obstacles that are there but this morning I decided to go out of the norm. This boot camp workout got ambushed with a Run N Gun.

We started off with some walking Imperial Walkers and some Lounge Twist and a slow mosey. The PAX started to mumble chatter when we passed the entrance to the F3 playground on campus and stayed on the road. “What is Bogey doing??!! He hates running!” Little do they know but Bogey is stretching himself out of the comfort zone. Palmetto 200 here we go! My goal is to get back to the 5K time of 17.5 min that I was doing as a 18 year old Lance Corporal……..we will see. Pain is only weakness leaving the body so kick pain and fatigue in the face and step over it.

 We stopped about 1/4 mile in so that we could get the 6 and do some planks and merkins (25 reps)! Leave no man behind.

We started off with a little faster mosey each time and stopped every 1/4 mile to plank, work on our merkins and let the 6 catch up.

My favorite stop was at the intersection were the PAX were doing what we call in the Marine Corps “Dirty Dogs” and what F3 calls “Dive Bombers”. The intersection was busy and we definitely had everyone attention.

We finished up covering 2.55 miles total with a couple hundred merkins/ Carolina dry docks, balls to the wall and Dive Bombers.

If I would have told the PAX that we were going to cover 2.5 miles, some would have gotten back in the car. You can do anything you set your mind to and don’t stop yourself from doing something because your mind and heart may be weak.

This morning’s workout was really to strengthen some hearts and minds and to push some physical fitness limits. Great job PAX!

 

TClap |
0

Lose Yourself

Leave a comment
  • QIC: Deacon
  • When: 10/7/15
  • Pax: Pappy, Bassomatic, Twister, Green Wave, Barry Manilow, Main Frame, Anchor Man, Change Order, Grid Lock
  • Posted In: Clydesdales

This morning’s run was refreshing. 10 Pax pushed themselves a little more after each mile that was ran. There were three running groups with different levels of “moderate” running. They all ran 3.5 miles or more.

The Pax found opportunities to have strong fellowship in the midst of running and gasping for air. Shout outs go to Pappy for making a strong return after being away for few months. Green Wave is a HC for the Palmetto 200 and showed it in his explosive run with Twister today. Grid Lock ran with a Pax of three to Walmart and refused to stop until they covered four miles. #HIM

In COT, Twister recalled a message from one of the Pope’s recent speeches. He said that many pride themselves on being good Samaritans but do not acknowledge or even know when they are not living as honorably. This is a good gut check for all of us.

Anchor Man recommended that we spend 30 minutes with someone from the Pax to have real-life conversations and help each other. #ISI

I had a heavy heart because of my continued struggle to find peace due to life’s “busyness.” Yesterday, was the first time that I found peace since my return from Colombia a few weeks ago.

What brought me to this resolve was shopping in Harris Teeter for items that the people in Columbia, SC need because of the recent devastating rain storms. It reminded me that when you build the kingdom of the Prince of Peace, you can find peace and purpose. This is mentioned below.

“For whoever wants to save their life will lose it, but whoever loses their life for me will find it.” Matthew 16:25

TClap |
0

Columbia Drop #2

Leave a comment
  • QIC: Dark Helmet
  • When: 10/6/15
  • Pax: Menthol, Maximus, Crab Cakes, Catfish, Italian Job, and all the Pax that donated to the cause
  • Posted In: Alcatraz, The Fort, The Reservation

With 12 hours notice, the guys from Rock Hill, Tega Cay, Indian Land, and Fort Mill gathered 9,000 bottles of water, several bags of clothes and towels, food, shoes, toiletry items, and blankets for those in need in Columbia. Today, YHC and four of my brothers delivered five truckloads of supplies to a retirement community and a donation drop off location. I am so blessed to call these men my brothers in Christ and to see their example of His love in this world.

When there is a need, these men give their time, money, and energy to be the arms, hands, and feet of Christ to those in need. We’ve said it before: F3 is more than a fitness group, we’re a band of brothers.

Thank you men for humbling yourselves and doing what you know is needed in a broken and hurt world. You all exemplify what a High Impact Man is and your leadership in our community shows our children what it’s like to be a true man of God. I am blessed to be associated with F3 and the men that step up when the world steps out. At F3, we don’t sit on the sidelines and watch; we jump in the game and make things happen.

Now I challenge you. Step up and be a #HIM. Gather more donations and contact Dark Helmet to coordinate taking them down to our brothers in need. Also remember, there is still a need for financial contributions. Some lost everything, so anything you can spare is appreciated https://www.gofundme.com/9x5mxfv8

Finally, pray for all those affected. Lift up the families of those in need. Pray for strength, courage, and guidance. Ask for healing and peace. Our God can do anything. Don’t sit around and wait for someone else to take action. Do it. Listen when our Father calls you. Do what you know is right.

TClap |
0