Just playing some Cards at PHOP with 13 of my closest buds!

2015-02-18Leave a comment

QIC: Cake Boss
When: 02/18/15
Pax: Gridlock, Mailman, Tinker Toy, Old Bay, Padre, Aqualung, Anchorman, Bogey, Solid State, Catfish, Shroot, Stang, Cake Boss
Posted In: Uncategorized

Warm Up:

Jog around building

Lunge Walk/Bear Crawl/Lunge Walk/Bear Crawl

Jog Back to other side of building

COP:

25 SSH

10 Merkins

25 IWs

10 Carolina Dry Docks

25 Low Slow Squats

Hold squat for 10 count

10 Carolina Dry Docks

Mosey to other parking lot for Card Game

Each member of the PAX flipped a card and we performed accordingly:

54 Cards…..plus a bonus round that included a Pair of Kings!

Ace = 10 Plank Jacks

King = 10 Burpees

Queen = 10 Lunge Hops

Jack = 10 Squat Jacks

Joker = 10 Extreme Mtn Climbers

The rest of the deck…..

Spades = # LBCs

Hearts = # Box Jumps

Diamonds = # Diamond Merkins

Clubs = # Jack Webbs

Line up at tree

Bear Crawl to light, sprint to island, bear crawl to next island

Rinse and Repeat

COT

13 PAX came out from Cabin Fever and braved a game of Cards with YHC.

In trying to keep it fresh & real, YHC mentioned that the people we hang with can be “Weights” or “Wings”, weighing you down or lifting you up.

The PAX of F3 lift me up daily and I am humble and honored to be around a great group of “Wings”

40 Day Challenge is alive and well. Push yourselves!!

Give to CAH these 40 days! Snacks and Gatorades

Prayers for family dealing with tragic loss and that the surviving daughter follows path to Sky Q and not the enemy.

Have a great week!

Cake Boss

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Sweetheart Express makes a stop at The Reservation

2015-02-16Leave a comment

QIC: Cake Boss / Iron Horse
When: 11/14/15
Pax: Airbourne , Anchorman, Atlas, Beast, Bullwinkle, Bounty Hunter, Cake Boss, Gunny, Heisman, Iron Horse, Lug Nut, Ringer, Spitz, Wheelz
Posted In: The Reservation

Cake Boss and Iron Horse made a guest appearance at The Reservation to find some of the local tribesmen out for a pre-beat down warm up. Those kids are no joke out there and YHC and Iron Horse prayed we could keep them entertained.

The Thang:

Iron Horse spoke to us about listening to our kids and especially when they are not being themselves, as something may be going on in their life that we need to be clued in about. Communication is key in being plugged into our kids’ lives and making them the best they can be!

Light Jog around lot and into COP

IW’s, SSHs, Peter Parkers, Merkins, SSH’s —–Hand off to Cake Boss

Mosey to the Wall and count off in 1s and 2s

1s – 10 Wall pull ups while 2’s LBCs Flap Jack

All 10 derkins and Mosey to the Dragon’s Back

At the bottom of the back – 1 Burpee
Middle of Back – 2 Bomb Jacks
Top of Back – 3 Merkins
Run to bottom – 5 rounds adding 1 rep at each location

CB spoke to PAX about how science said years ago that the mind should rule the heart, however in recent years it has been said that the heart is what drives us and should be what determines who and what we love and in turn what kind of man we are. If that is the case…..what do you love?

Off to the bus parking lot with Iron Horse at the Q

Station 1 – 2 for cooler carry (approx. 50 yards and back)
Station 2 – Medicine Ball toss
Station 3 – Dips and Derkins
Station 4 – Ab Roller and Jump Rope
Station 5 – Box Jump
Station 6 – LBCs
Station 7 – Lap around Buses

Rinse and repeat for 2 full cycles

CB back the Q – Reminded PAX that if the Greatest Commandment is to Love God with all our heart, mind, soul and strength, that Christ knew that this would make us the man he meant us to be. As mentioned earlier…. we are what we love….if we Love God….we become godly men.

Mosey to playground

Partner – pull-ups
Partner – lap around playground
Flap jack for 2 rounds

Mosey to main parking lot Ab Lab

Hello Dolly’s
Protractor
Rosalitas
Freddy Mercury’s
Superman’s/Parachutes
Merkins

COT:

Great PAX today that worked hard and shared a lot with each other.

Good talks on Financial Responsibility and living free from debt. Announcements on 40 day challenge during Lent and new 3rd F expansions Tuesdays and Friday

Prayers for hurt PAX, Healthy birth for Bounty and M, the many sick and suffering in our families and PAX family’s.

Always Honored and Humbled to lead a group of men that are there to hold me up when I am weak and fight through another day! Aye!

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Frogger II

2015-02-16Leave a comment

QIC: Twister
When: 02/12/15
Pax: White Lighting; Beacon; Mr. Clean; Menthol; Airborne; Pusher; Chowder; Santini; Repeat; McGyver; C-Span; Red Banjo; Secrest; Full Ct.; FNG; Crab Cakes; Beast ; Sir Top N Hat; DD; Freebird; Red Eye; Jobert
Posted In: The Fort

Frogger II Laces In – a very belated post

With short notice, the Q thought so much of Audit’s Frogger adventure it seemed only right to go for another version.

The Thang:

Simply put: two circuits of the WEP track with yogging interspersed with Frog Leaps. After each set of Frog Leaps (pending the PAX ability to leap) the PAX enjoyed a robust combination of: Burpees, Merkins, LBC, Flutters and lengthy stays in the peoples chair.

The Frogging activity was so enjoyable it immediately gave rise to the game plan for the Patriot on the following Saturday.

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40 Day Challenge for Children’s Attention Home

2015-02-152017-06-16Leave a comment

QIC: Pusher / Cake Boss
When: 2/18/15 - 4/5/15
Pax: All PAX from The Fort, Indianland and Rock Hill for CAH
Posted In: Alcatraz, Block Party, Flight Plan, Golden Corral, Laces In, Laces Out, Ring of Fire, The Armory, The Fort, The Ranch, The Reservation

PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

April Cereal Drive – 374 boxes
June Field day event
Lowes Home Improvement work days around the campus with a time of fellowship ending the week
Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

Q’s will also collect items and pass them up to:

Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

Cake Boss – Donuts/Cake
Pusher – Desserts/Sweets
Hasselhoff – Alcohol
Crab Cakes – Soft Drinks/Be more present with kids
Cash – Alcohol
DD – Alcohol
Dark Helmet – Dessert after dinner
Zima – Chips/Read “Facing Your Giants” daily
Italian Job – Soda
Minuteman – No more speaking to gratify himself
Maximus – Kneel down to address/discipline kids
Rebel – Ice cream
Decibel – Read the Bible daily
Old Bay – Iced tea
Trucker – Snacks
Red Banjo – Ice Cream
Chaser – Restaurants/Fast Food
Dustin Jordan (F3 Name?) – Soft drinks
CSPAN – Mountain Dew
Change Order – Not eating after 7pm

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St. Valentines Day Massacre??

2015-02-14Leave a comment

QIC: Cable Guy/Trucker
When: 2/14/15
Pax: Rooney, Cash, Lil E, Sir Topemhat, Pink Slip, Minuteman, Zima, Jeckyll, Geko, Smuggler, Gearz, Decible, Trucker, Cable Guy, Welcome FNG Rambling Wreck
Posted In: Alcatraz

It may not have been a massacre but…

Mosie around the trail at Runde

Cop

30 SSH

30 Parker Peter

30 Squats

30 Plank Jacks

30 IW

30 Carolina Dry Docks

Indian Run around Runde

Tunnel of Love X 2

20 Burpees OYO

Low Crawl 50 yards

30 Seal Sit ups

Failed attempt for Chain Gang Bear Crawl

Indian Run 3 rounds

Short AB Blast

Hand off to Trucker

20 Box Cutters

10 Mountain Burpees

10 Knee Tar Jai

Mosie to Playground

3 groups

Group 1 10 pull ups

Group 2 20 Merkins

Group 3 20 Squats

Rotate Rinse and repeat 3 times

Mosie to the Wall

20 Step ups

20 dips

20 derkins

repeat

Mosie to parking lot

Lunge then squat length of parking lot

4 suicides

34 LBC

COT

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They invited me back to Q #SlowBurnF3…only if I would not run them to Tega Cay

2015-02-14Leave a comment

QIC: CSPAN
When: 02/13/15
Pax: Airborne, Car Bomb, Catfish, Change Order, Dark Helmet, Destiny, Grid Lock, Longshanks, Lug Nut, Marky Mark (FNG), Speedwalker, Spitz, Stang, The Librarian, & Trucker (FIFO)
Posted In: Slow Burn

CSPAN on Q

Disclaimer (first Q in some time that I did not need it) and quick review of what are the required components of a F3 workout.

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no formal training
End with a Circle of Trust

And off we went for a very slow mosey to Empire Pizza

COP

SSH, IW, Squats, Windmills, Monkey Humpers, couple of others…

Long warmup Plank-o-Rama series. …(not a crowd pleaser)

4 corner game around the Empire Building (starting with the Empire corner and all 10 reps = AMRAP in 20 minutes)

CDD & LBC
Bear Crawl to next corner
SSH & Squats
Run to next corner
Burpee & Step-ups
Crab walk to next corner
Americans & Lunges
Run to crosswalk / run backwards to next crosswalk / 10 pull-ups / run to start

Long Shanks lead the way with 4 full laps, I missed Back Draft & Waldo “pushing” my pace (get well brothers), the Clydesdale division stayed together, and Destiny told the most jokes #mumblechatter.

COT

Prayer & Praise, BOM, and a good discussion on watching your health, and being observant of the health of those working out around you #2ndF #F3Brotherhood

Moleskin:

Always an honor to Q, here is everything in my notes:

2^nd F is the glue, and Slow Burn has grown to needing a second Friday workout
PHOP needs more attendance on Wednesday – see Padre
Posh is launching Monday morning workout, yes you can do it
If you haven’t Q’d , step up, it is what makes F3 work
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

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112 Cards o’ Pain

2015-02-14Leave a comment

QIC: Maximus
When: 02/14/15
Pax: Mile-High, Longshanks, CSPAN, WWL, Catfish, Seacrest, Tesla, Magnum, Sugar Daddy, Santini, Bubba Gump, DD, Red Banjo
Posted In: Block Party, The Fort

14 in the PAX this fine brisk Valentine’s Day morning to welcome Maximus back to the Q schedule. There was a lot of mumble chatter in the last 48hrs about who would have the best/worst Q this AM so, in line with the rule that you can give yourself a nickname, I’ll let the PAX decide. One of the hardest workouts I’ve been a part of was the 52 card pick-up style beatdown. It seems to lack creativity but it makes up for that with an overdose of pain. So why wouldn’t I bring that back?

The PAX took off for a 1/4mi jog to the parking lot which would be our AO for this nonsense. A quick explanation that went something like, each suit represents a different exercise and the number of the card represents the repetitions.

2=2 and Ace=14

Hearts = Butt Kickers (104 Total)
Spades = High Knees (104 Total)
Clubs = SSH single count (104 Total)
Diamonds = Jump Squats (104 Total)
2 Jokers & 2 other cards = 10 Freddie Mercury’s (40 Total)

3min rest to see if my frozen hands could shuffle. After a failed attempt, I simply rearranged about 20 cards and we moved on to round 2:

Hearts = Merkins (104 Total)
Spades = Burpees (104 Total)
Clubs = Carolina Dry Docks (104 Total)
Diamonds = 3-Way Jumping Lunges (104 Total)
2 Jokers & 2 other cards = 10 Toe Touches (40 Total)

After round 1, Santini questioned which was worse, Jump Squats or Burpees. With a sample size of 104 each, I’ll just reply with…BOTH. You don’t cover great distances with this workout but it is still one of the hardest I’ve attempted. It is humbling and embarrassing all at the same time. Nevertheless, it is still dwarfed by the honor felt when standing in the middle of the PAX. It’s hard to take a breather or slow down when 13 other guys are looking at you to push them. To that I’ll ask, “Who’s Pushing Who?”

Announcements: Obstacle Course Race next Saturday (2/21) at Indian Land AO, BRR teams are forming now, Mud Run 4/11.

Prayer Request: Baby on the way any day now, Boeheim now recovering at home and rehab is to start next week, take care of yourself and keep an eye on your brother. Know when to push yourself and when to say when.

AYE!!!

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New Children’s Attention Home AO Preblast – Starting Feb 28th

2015-02-14Leave a comment

QIC: McGruff, Senator Tressel, Decibel and Chicken Hawk
When: 02/28/2015 @ 2:00PM and every two weeks thereafter
Pax: All Invited
Posted In: Uncategorized

*SPARK – Operation Intercede and Invest

This is a call to the men of F3 to support the children of Children Attention Home in a new, ongoing and purposeful way. Beginning on February 28, 2015 @ 2:00 PM the men of F3 will begin to interact with the children on a bi-weekly basis across all three of our core principles.

These children come from dysfunction that they didn’t create including broken homes and abusive relationships. This is a call to break the cycle, this is a call to invest ourselves into this brokenness and to change their direction, and this is a call to intercede through fellowship and exercise with these children to rebuild these them and to restore confidence, a sense of self-worth and a sense of belonging.

Who: Children of the Children’s Attention Home that are 8 – 18 yrs old (approximately 8 – 15 kids) as well as 2.0s that are 8+ yrs old.

What: Build self-esteem through physical activity through 45 minutes of exercise including boot camp, running and other games and activities. Also, to teach leadership principles and life values to the children through the experience of the men.

Why: Without the men of F3 interceding and investing in these children’s lives we can expect the following:

Low self-esteem that leads to continued aggression or being withdrawn from society
Depression that leads to fatigue, lack of concentration and increased incidence of suicide
About 30% of abused and neglected children will later abuse their own children, continuing the horrible cycle of abuse
Children who experience child abuse & neglect are about 9 times more likely to become involved in criminal activity

When: Ongoing – Event Time: 2pm-3pm (2^nd and 4^th Sat) starting February 28^th If you would like to participate please get in touch with one of the QICs for more details

Where: contact @F3_Chicken_Hawk

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Rivergate Bakers Dozen

2015-02-13Leave a comment

QIC: Cable Guy
When: 2/13/15
Pax: McGruff, Crash, Old Bay, Solid State, Cake Boss, Aquaman, Gearz, Serano, Black Hawk, Double D, Geko, Cable Guy, FNG (Royale)
Posted In: The Swamp

Looking for a Name…

13 Strong a week after an initial recon to open up this new vast and spacious AO!

Mosie to COP on the grassy knoll

25SSH

25 MC

25 IW

25 Peter Parker

25 Cherry Picker

25 Plank Jacks

25 Carolina Dry Dock

25 SSH

Mosie to Target for “Call the Ball”

Bear Crawl to each Ball Pax call out an exercise

10 Merkins

10 LBC

10 Alphabet Leg Lifts

10 ?

10 more (I’m too old for this)

Karaoke back to start

Repeat; instead of Bear Crawl Lunge walk

Mosie back to the mountain for a little AB Blast

COT

Great time this morning with a workout a little harder than Slowburn or so the Pax said anyway!! I’m not so sure as I’ve only been to the Burn once before.

Thanks to the Pax for helping the expansion into the Steele Creek area!

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The Ranch: “Waiting for the other shoe to drop….” – Wait no more and get on with living!

2015-02-13Leave a comment

QIC: Cake Boss
When: 02/12/15
Pax: Mcgruff, Chicken hawk, Cake boss, Aquaman, Gears, Cornhole, Gears, Spitz, Lugnut, Senator tressel, Anchorman, Flat Tire, Spider-Man, Cerano, Dark Helmet, Old Bay, Gecko, Wheelz, Zima, Speedwalker, Rebel, Solid State, Crash, Minuteman, Blackhawk
Posted In: The Ranch

Our Brother Boeheim is down with cardiac issues and so after the PAX arrived; we took a knee and prayed for his swift and smooth recovery. God Speed Boeheim!

YHC posed a question to the PAX

“Waiting for the other shoe to drop” = To await a seemingly inevitable event, especially one that is not desirable.

Question is “What are you waiting for?” If you know your time is limited and days are ticking away, what are you waiting for???
Health, Relationships, Parenting, Career and most importantly, God. What are you going to do when the time has run out and the other shoe has dropped??? Get moving and get it done….whatever it is!

Fixes:

Trusted friend – Confide in someone
Forgive – quit holding grudges
Gratitude – Hard to worry about bad news when you know your blessings

Dark Helmet took the lead for our Warm Up:

COP-SSHs, Mtn Climbers, Imperial Walkers, squats, Peter Parkers. Squat Jacks, Parker Peters,

Mosey to road – lunge walk to speed bump, sprint to next bump, lunge walk to light pole, sprint to playground

9-9-9 (9 reps of each, 9 rounds, for 9 minutes) Split up into 4 groups

1st set: Squats, Merkins, Dips, SSHs

2nd set: Lunges, Wide arm merkins, Pull ups/dips, Bomb jacks

Mosey back to road.

50% jog to speed bump, hard sprint to 2nd speed bump

COP: 20 LBCs, 24 Rosalitas, 20 Low Slow Flutters

COT:

27 took the Red Pill today. Strong PAX today at the Rodeo with no clowning around.

Announcements:

Tuesday 1st F expansion with 3rd F both meet at Gold Hill Hardees

Friday 1st F expansion with 3rd F meet at Gander Mountain Rivergate Center

40 day Challenge beginning 2/18

20 workouts in 40 days
Give something up/Take something up
Goods drive for Children’s Attention Home (CAH)
1. Small bottles of Gatorades
2. Individual wrapped snacks (Crackers, Little Debbie’s, etc.)

Prayers for Boeheim and Uncle Kracker as well as all relationships, kids and guidance from SkyQ.

Honored and humbled as always to lead this group. Thank you!

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