Joaquin Fartsacks The Hive

2015-10-02Leave a comment

QIC: Longshanks
When: 10/2/15
Pax: Seacrest, Howitzer, Ginsu, Longshanks
Posted In: The Hive

Despite a HC/EH from Cantore, Joaquin stayed in the the Fartsack this morning and did not post The Hive. Luckily 4 of the Fort’s toughest ignored Cantore and posted anyways. YHC wasn’t sure what to expect weather wise so no Weinke was prepared. Figured those that showed would help determine what we would do. 3 minutes til start time and only YHC was there. Was looking like it was going to be a single count sadclown workout. Luckily 3 others joined me. Disclaimer noted and off we went.

The Thang

Warmup lap around the parking lot. 15 SSH, 10 windmills, 15 SSH, 10 Imperial Walkers, 10 cherry pickers.

4 Corner Dealer’s choice. Each of us would select a kettlebell exercise at each corner and lead that part of it. 4 exercises at each corner then take bell to the next corner. I think I have the exercises right, but may be off. Memory isn’t what it used to be.

1st corner – squats, rows, pushups, bicep curls

2nd corner – swings, clean and press, lat raises, shoulder press

3rd corner – tricep extension, chest press, upright rows, some other stuff

Abs – protractor chopsticks, protractor, slow freddy mercury, other things

4th corner – figure eights, squat bicep curl to press, memory fading but I remember it sucking

Run to the wall by the gym for a series of people’s chair and Balls to the wall with some running

Finished with some plank rows, Lbc’s, flutter kicks and a sprint.

COT an BOM

Announcements – Fastest 5k, read your newsletter

Prayers/Praise -everyone lifted something up but the main them was this world is broken and a lot of it starts with bad/ineffective leadership. Praise for the entire F3 Nation and the impact it makes on communities

Moleskin – Wasn’t sure what to expect today weather wise which makes planning hard. Thankful for the guys that ignored the call of bad weather and posted anyways. Accountability is huge. Not sure what I would’ve accomplished this morning had 3 others not shown up and it was just me. Dealer’s choice is great with a small group as it gives everyone a small little chance to lead and also allows you to learn some new exercises. Seacrest on Q next week!! Out!!

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Ask Decibel about his pace

2015-10-01Leave a comment

QIC: Boeheim
When: 10/01/2015
Pax: Funhouse, Gecko, CornHole, Spud, Minute Man, Decibel, Senator Tressel, Boeheim (YHC)
Posted In: Alcatraz, Tempo

8 Pax took advantage of a break in the rain AND humidity to enjoy a cool(ish) run from Trail Head Park to Windjammer Park.

The Thang:

5 miles through Tega Cay as described above. A little bit of mumble chatter before we started that included an EH for Decibel into the P200. His words said HC but his tone of voice (couldn’t see his eyes in the dark) said “What the heck am I saying.” Stay on him pax, ISI

Spud, Minute Man & Senator led the charge w/ a 7:45 pace. Gecko & YHC came in not far behind. Corn Hole still looked strong from BRR. And Decibel found his pace to be equal to Funhouse, providing Funhouse takes a “long pause” at the Windjammer outhouse. Strong effort from everyone!

Announcements:

Fast Five on 10/17 4 PM at FMHS

Mud Run on 10/24 in Columbia. If you haven’t signed up, check w/ OldBay.

F3 Christmas Party on 12/19 at the Dairy Barn. Reserve your spots now. $65 for catered dinner & BYOB. Please pay Funhouse at https://www.paypal.me/JoshuaSale

A patient of Decibel’s mentioned he walks at WEP. He remarked that the F3 people are in his way a lot. When running on the main path, be mindful of other’s. When stopping for pain stations, get in the grass (guilty here of trying to stay dry on the path).

Prayers

Spud’s niece Lilly going through cancer treatment and Minuteman’s brother in law Dave looking for relief from a back injury at work. Please keep Lilly & Dave in your prayers.

Great terrain in ‘dem der hills in Tega Cay. Come out & get your pulse up at Tempo!

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The Chase is ON!

2015-10-01Leave a comment

QIC: Bogey
When: 10/01/15
Pax: Popeye, Schrute, Italian Job, Contra (FNG), Tinker Toy, River Rat, Speed Walker (Guest from Florence), Catfish, Sgt. York, Apache
Posted In: Uncategorized

Everyone was expecting a nice easy workout cause Bogey does not like to run!

The Chase is on!

Mosey Sprint to middle of Parking Lot and plank

COP

10 Bomb Jacks OYO

25 – SSH

Mosey Sprint to End of Parking lot and Plank

Split into 2 teams

Relay race – Bear Crawl, Burpie Broad Jump, Crab walk, Race back

Pax in line do Seal Team Sit ups – Plank after you have gone

#OMAHA cause Apache couldn’t follow instructions Burpies instead of Seal Team Sit-ups

10 – Count

Partner up and Size does matter

Partner 1 picks up concrete block and takes off

Partner 2 waits for 5 long seconds and then the Chase is on! Catch your Partner!

Rinse and repeat 5 times

10 – Count

Split into 2 teams – Line up in plank and frog jump each other to the end – Chase is on! Reach the end and sprint back and Plank!

10- Count

10 – very low very slow squats

10- Very slow Merkins

Mosey Sprint to the fountain – 20 box jumps, 20 – derkins, 20 – dips

Mosey Sprint to center of parking lot – 20 – Carolina Dry docks, 10 sec drop the hips in the plank, Superman – Paratropper

Mosey Sprint to COT

COP – Merkins – Ab lab

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New Cover Artist for Johnny Cash

2015-09-30Leave a comment

QIC: Old Bay
When: 09/30/15
Pax: Opie, Rebel, Chicken Hawk, Destiny, Legoland, Crosscheck, Mission Impossible, Sasquatch
Posted In: Ring of Fire

This morning at The Coop, YHC led an “upgraded” rerun of the workout from The Yard this past weekend. The Ring of Fire exercises seemed like so much fun, why not do it again, but without the “moderate” intensity? The 9 pax were warned on the twitter machine that it could be awful, and that gloves where highly recommended. Not sure who heeded the warning and headed to Clydesdales, but 100% followed the glove advice.

Main Thang

Mosey down to the Sugar Creek Elementary for COP Warmup

Windmills x10 (IC)
Imperial Walkers x20 (IC)
SSH x30 (IC)
Sealjacks x20 (IC)
Plankjacks x20 (IC)
Peter Parkers x20 (IC)
Low Slow Squats x10 (IC)

Mosey back up the hill to a pile of earth near entrance of stadium. The contents of said “earth” in this pile used to include quarry rocks. That no longer being the case (note for future workout Qs), so we moseyed straight across to AO Jones and found quarry rock there. Each pax picked a coupon and we moseyed up toward the school building. They were instructed to deposit their rocks in the center of a circle of cones.

Ring of Fire

12 cones set up in a circle (like a clock face) about 20 yards in diameter. Each cone (still borrowed from Jekyll/Funhouse) had an exercise and rep count. All pax started at the center and lunge walked out to a different cone and did the exercise (the cone they picked was their starting point). Once done with the exercise on the cone, they bear crawled back to the center, picked up a rock, and performed 5 burpees with the rock. Pax then ran out to the next cone (moving clockwise). The exercises was done once all 12 cones had been completed by everyone.

The rocks were returned to their home, and the pax moseyed back near the shovel flag for a few minutes of mary, which consisted of Russian Twists and Chopsticks.

Nakeman Moleskin

Fortunately, no one reported having banged their head with their rock during the Ring of Fire. In fact, all pax had the great fortune of being serenaded with the Johnny Cash song “Ring of Fire”. I couldn’t say for absolute sure which pax it was, but since it makes sense that Destiny would have the best singing voice, I suspect it was him.

The pax did great today. I especially enjoyed meeting Legoland, Crosscheck and Mission Impossible, and sweating it out in the gloom with them. Excellent work by all!!! Thanks for the opportunity to serve as Q.

AYE!

-old bay

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Welcome to the Jungle

2015-09-30Leave a comment

QIC: Sir Topham Hatt
Pax: Gecko, Cornhole, Double D, Funhouse, Senator Tressel, Howitzer, Fish Sticks, Legoland, Crash, Sir Topham Hatt
Posted In: Golden Corral

10 Pax showed up for a rainy and humid beatdown at the GC. As YHC stepped out to run to the AO this morning I thought the rain was no big deal. However, when it felt like I was running through a rainforest in the Amazon jungle I knew today was not going to be easy. As I got to the parking lot it was refreshing to see the Pax already gathering. Only in F3 can you gather a group of men on a day like today. If Pax show up in this weather you know they want the best you can give them. No FNGs and another butchering of a disclaimer and we were off.

The Thang:

Toy soldiers kicked off the long mosey around bank, behind the gas station and around to the back of the HT with a few butt kickers, high knees to get loosened up.

COP: WMx15, Parker Peterx15, Peter Parkerx15, IWx15,SSH Burpees (5 SSH in cadence to two burpees. Rinse and Repeat until 30SSH are reached),

Senator Plank – CCDx10, 7 Merkins, Left Arm High (Roll to facing the sky), 10 Dips, Right Arm High (Back to Plank), 5 Merkins, 6″ twice

Line up on curve for Del Browns – 10 Derkins, Bear Crawl half of parking lot, 10 Merkins, Bear Crawl rest, 10 Derkins on opposite island of parking lot. Repeat exercise back but with Crab Walks instead of Bear Crawls. (Ouch!)

KoH Suicides-Staying in back of HT with last leg going all the way to side road by apartments Round 1: Backwards Run out to each point, 20 Plank Punches, Run back (LBCs until 6) Round 2: Karaoke Run out to each point, 10 Single Leg Lunges, Karaoke back (LBCs) Round 3: Run to first station only, 20 Jump Squats, Run back

Abs: Guantanimo – Lay on backs in a circle with legs at 45 degrees. Each pack gets up and tries to push down the pax legs. Each pax holds legs in the air until each pax has made a round. Freddie Mercuries x 10

COT

NMM ; It was a pleasure to Q today and was humbled by the work everyone put in on a day with not the greatest conditions! It was nice to give credit on the Senator Plank to the man himself, Senator Tressel. Glad I could pay back the pain he gave me when he first showed it to me! Three years ago today F3 The Fort had its first workout. Double D and Senator Tressel were there for the first one. I want to thank them and the other #HIM who have made F3 what it is today down here. This thing does not happen by chance…There are a lot of men who have made this possible and I Thank You!

Announcements: (1) Run for Attention 5K -10/10 – www.runforattention.org (2) Fastest 5K – 10/17 (3)Christmas Party

Prayers to our F3 Brothers who have family members battling illnesses – Legoland, Cakeboss, Cornhole

Till Next Time!

STH

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Is this an Upper Body Workout?

2015-09-30Leave a comment

QIC: Zima
When: 09/30/15
Pax: Pick Six, Mr. Clean, Fishsticks, Houska, Cornhole, Cable Guy, Crash, Royale, Corruption, Bing, Photo Bomb, Senator Tressell (partial), Zima (YHC)
Posted In: Pantheon

YHC informed the PAX this morning that gloves were not going to be required. That if we did everything correctly today, your hands would never touch the ground. After all the merkins at Colosseum, today would be #legday. No FNG’s present so a light disclaimer was given and off we went.

The Thang:

Run from the parking lot towards the street while doing the following dynamic exercises:

Butt Kickers
High Knees
Karaoke Left
Karaoke Right

By the time we hit the street we picked up pace for a brisk mile run down Hunter’s Run to the base of the stairway that leads up to #Pantheon. SSH while we waited for the 6.

Time to “Ascend the Pantheon”: Basically run to each landing and complete the following exercises in an ascending pattern (had to modify here due to space limitations for jumping lunges). Kept the Pax together for this.

25 Monkey Humpers
50 Calf Raises (25 each leg)
75 Squats
25 Monkey Humpers
50 Calf Raises (25 each leg)
Lunge Walk to the final staircase (side note, picked up Senator Tressel here who can be seen running through the #Pantheon woods occasionally. We’ll save that for another Backblast)
100 Squats

A couple of needed 10 counts and we ran to the teacher parking lot in back. A special thanks goes out to CSPAN for this one. Next exercise was a…

10X10: 10 short laps around the parking lot with 10 jumping lunges after each completed lap. Not the fastest way to complete 100 jumping lunges, nor the smartest. Senator bounced after showing us how it’s done!

Next, rinse and repeat with a 5X10: 5 laps with 10 Monkey Humpers after each lap

Mosey to the well lit wall on the back of the school for People’s Chair

Regular
On Right Leg for 10 count (crowd pleaser)
On Left Leg for 10 count (crowd pleaser as well)
Regular
Rinse and Repeat

20 Step Ups each leg on the benches then mosey to the play yard

15 Kneetar N’Diayes IC

Run back to COT and sprint the last 75 yards

NMM

Thanks to all the PAX for their hard work. I know I will be feeling this well into the latter part of the week. Nice to meet Pick Six. Not all Pantheon workouts are leg, so please come back for Burpee and Merkin day! Pretty sure we clocked 2.5 miles +/- even with all the leggy stuff. Thanks to Cable Guy for “sound effects” and staying downwind. Houska, keep it up brother. You’re getting better every day! Proud and humbled to lead you guys. Thank you for the privilege.

Announcements

10/14 Dredd and OBT to speak at Fort Mill Rotary (see Zima)
10/17 World’s Fastest 5K (Form a team, sign em up)
10/24 Mudrun (Royale and Cable Guy looking to get a team together)
12/19 Christmas Party (get registered for this ASAP)
P200 Teams still forming. If you’re interested, HC now!

Praise and Prayers

Prayers for Mr. Clean’s Dad who will be needing heart surgery (stint or otherwise). Pray for Mom as well as they navigate this process.
Prayers for Corruption’s daughter Grace as she heals from ear surgery

Honor to Serve,

Zima

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Initiation Day at Fusion

2015-09-29Leave a comment

QIC: White Lightning
When: 9/26/15
Pax: Anchorman, Chicken Hawk, Howitzer, Lock Down, Little Lightning, Prissy Missy, Thing 1
Posted In: Uncategorized

On Saturday, we launched a once a month workout for F3 Dads and their middle school aged kids. The purpose is to strengthen bodies and to build relationships with other fathers and 2.0’s in the community. As well as to teach and learn leadership skills and life lessons that will help us navigate through life. The name of this monthly workout will be called Fusion. The definition for Fusion is a perfect fit for what is planned at this F3 Dads AO. It is the process or result of joining two or more things, (men), together to form a single entity, (strong kids).

The Thang:

Jog to back parking lot SSH x 20 – IW x 10 – MC x 10 – Plank – Peter Parker x 10 – Plank, Right Arm – Parker Peter x 10 – Plank, Left Arm Recover
Indian Run towards Dam Rd
Mosey to the Track
- 2.0’s jog / Dads LBC’s until complete – Flip Flop
- Rinse and Repeat with Merkins – Plank Punches – Squats – Moroccan Night Club
Swing Crunches – 30 seconds for 2.0’s – Dads doing Merkins – Flip Flop x 2
Mosey to the Parking Lot
- Merkin Ladder to 5
- Wall Work
  - Peoples Chair – Bear Crawl down the line x 2
Mosey to the Benches
- Derkins x 10 / Dips x 10
- Derkins x 5 / Dips x 5
- Indian Run home
- LBC’s / Protractor
Brought the Coffeteria with us – Fellowship with Donuts and Coffee

Moleskin: We had a great workout and during out time we talked about choices and the importance of making good ones. A big choice you make are your friends. As I’ve heard a pastor say, “Your friends are like an elevator, they can bring you up or down.” YHC told a story of a friend who really wanted to fit into the “cool crowd”, and her choices led to problems years after she made one bad decision. I’m grateful that other PAX joined into the discussion and spoke words of wisdom to our 2.0’s. Hopefully, we all remember the impact that one bad choice can make on our life.

We will be meeting on the last Saturday of every month. See you on Halloween!

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Leg Day at ManU

2015-09-29Leave a comment

QIC: Catfish
When: 9/24/15
Pax: Apache, Good Neighbor, Italian Job, Turbine, Popeye, Sgt. York, Bogey, Smiley, Riddler, Transplant
Posted In: Uncategorized

So last Wednesday was Padre’s send off and I heard ( bc YHC managed to #Fartsack :-/ ) there was a few burpees. Ol’ Bogey requested a leg day and who am I to disappoint the PAX?

A few of us arrived early for a little #EC (#TClaps Apache, Sgt York & Riddler!) run with YHC returning to the not-yet-planted shovel flag to unload a few cinder blocks.

There was a bit of #mumblechater about the coupons and 0515 struck!

Everyone picked a block, that was their new best friend … at least for the next 45 mins.

We had a short COP with some SSH’s, imperial walkers and a couple of others to warm up a bit before moseying over to the fountain.

The PAX circled the fountain, set down the blocks and did 20 box jumps onto the walls around the fountain. We followed up with 20 step ups and then a 10 count. Rinse and repeat with 15 reps of each exercise.

We then picked up our blocks for a mosey across the parking lot.

The PAX lined up, with their blocks in front of them.

The first exercise was 20 lateral jumps over the blocks, followed by a run to the end of the parking lot and back. Then 20 deep squats with the block and another run. The trifecta was finished off by 20 lateral block shuffles and another lap.

We rinsed and repeated that three times plus an extra set of squats.

A ten count or two was taken and the PAX moseyed to the store fronts for some peoples chair holding their blocks.

A slow mosey from the store fronts led us back to the #ShovelFlag for a few minutes of Mary and COT.

I hope the blocks were enjoyed, just let me know when you want to use them in your Q and I’ll bring them out!

As always, loved the opportunity to lead this fit group of #HIM’s!

Catfish … OUT!

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Bears, Rabbits, and land mines

2015-09-29Leave a comment

QIC: CSPAN / APACHE
When: 09/26/15
Pax: Peach, Turbine, Pop eye, Real Tree (fng), Winchester, Mayhem, Sweeper, Gauge, limp biscuit, CSPAN, Spitz (recovery)
Posted In: Uncategorized

The rain and the gloom didn’t stop 12 pax from posting which also, included sptix who is recovering from shoulder rebuild, he did a mosey around cherry park, which is always fun. 4 brave souls CSPAN, POPEYE, MAYHEM, and YHC EXcredit pre-workout fun run around the block. YHC along with CSPAN was honored to take these guys on a bear and rabbit hunt with the mission defusing land mines along the way

Warm up brought to by the legend CSPAN

20 SSH
20 windmills cspans favorite
20 merkins
20 local
20 hello dolly

The Thang

Lead by Cspan

Short mosey to next pain station and went through a series of activities that we really enjoy to wake up in the wet gloom!!!!

NUR half way cross parking lot then turn, then run forward and rinse and repeat. Yes NUR is run backwards brought to you by good friend Popeye
NUR bear crawl half way then, turn bear crawl the other half. Rinse and repeat
Side strides half way left side the right side get to the end and rinse repeat

Cspan handed over to YHC AND THIS WHERE IT GETS INTERESTING

We do a moderate mosey to one of several soccer field and divided into 2 squads, 1st squad in the center of cone off area they were “bears” in the Carolina dry dock position 2nd squad were on the outside wanting to cross to the otherside they were the “rabbits”. The objective was for the rabbits to cross with out getting caught by the bear if and when you get caught you have to go outside and do SSH while the game continued if the rabbit made it across he does 10 bomb Jacks. When all rabbits have been caught swap positions. After everyone had the pleasure of letting a bear be a bear

stage 2 of the event

We did a mosey recon of of about half mile paved some what secure area of operation and divided into the same 2 squads and was given 6 land mines each and a magic marker with that being said the squad leaders were appointed 1st squad (sweeper) 2nd squad (fng real tree) and the mission was. Squad 1 clock wise with landmines and marker to be placed on the mosey recon with different exercisestyles to be completed by squad 2 while squad 2 does the same mission counter clockwise and meet back at the AO. After completing their mission rinse and repeat to collect their on land mines.

And then fast mosey to COT but never leave a 6 behind!!!!

closed with a great ball of men. Praises and prayers. And please read news letter for all announcements

It was a great way to show team work and the 3L’s leaders leading leaders. Knowing that the weather was going to be gloomy we thought we should be bring some fun and games to the beat down and I think we exceeded expectations on this. And a great honor and pleasure for spitz and sweeper for coming across the river. Keep all injured pax in prayers. And get in touch with pax you haven’t seen a while it never hurts to react out

Apache!!!!! Out!!!

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Bubbles and Mud

2015-09-29Leave a comment

QIC: Cerrano
When: 8/28/15
Pax: Axl, Boeheim, Cornhole, Dark Helmet, Kevlar, Maximus, Mr. Clean, Pic6, Puddles, Spider Man, Tater, Vinny, Cerrano.
Posted In: Quagmire

14 PAX made it out on a very mild, humid, misty morning. Spider Man kept on mumbling something about bubbles so we took a mosey prior to everyone arriving to check it out and found that some kids(or not) poured soap in the fountain in the middle of Rivergate.

With Mud Run coming up 10/24 I wanted to give an example of the feeling the event brings to the PAX that have never done one to hopefully get out and try one. Not sure if they will now or not.

The Thang:

Short mosey to street near Home Depot after running by all the Best Buy smokers, a lot of mumble chatter about doing some Monkey Humpers right in front of them but we resisted. A series of high knees, butt kickers, Karaoke on the way to the bubble fountain. Dark Helmet was very excited to see bubbles everywhere since he loves them and color runs so we stopped there for some warm up.

SSH X 40 IC

CDD X 15 IC Hold it 6 inches

IW X 15 IC

Fast Mosey around Home Depot and towards backside of Target(peoples chair for 6 to come in)T-claps to Maximus for circling back for 6. Fast mosey to Target Balls.

Bear Crawl to each ball and do tuck jump at each ball increasing at each ball (9 balls total) and about 80 yards of bear crawling.

Fast mosey to guard rail near Gander mountain:

30 dips

20 decline merkins

Fast Mosey to area behind Michaels/ Gander Mountain and lunge walk approx. 50 yards.

Around front side, backwards run and crab walk to end of shopping center.

Fast Mosey back to Best Buy for a jack web series Gears introduced me to at the Ranch

Jack web 1:4 with Big Boy sit up and Russian Twists up to 10:40(crowd pleaser)

Great opportunity to lead, thanks Cornhole and great to workout with these great men. So glad to see this AO grow. My thoughts this morning were all about accountability and each man in F3 for holding me accountable. I couldn’t do it without all of you pushing and holding me up.

I didn’t have my phone so sorry about forgetting announcements and prayers.

Cerrano

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