Learning to Fly

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  • QIC: Gears
  • When: 01/28/15
  • Pax: Lugnut, Destiny, Biscuit (FNG), Spitz, The Librarian, Cable Guy, Chicken Hawk, MacGyver, Change Order, Black Hawk, Seacrest, Cerrano
  • Posted In: Ring of Fire

13 Lucky Men showed up at the Coop for a Physics Lesson in Kinetic Energy by YHC.

The Problem: It was COLD… 24 degrees cold.  So cold that YHC was rusty on the COP calls to start.

The Solution: Generate heat by being in constant motion.  Spread your wings boys… we’re running.

 

FNG present, so somewhat more formal disclaimer, then we took off.

 

The Thang:

Parking Lot Lap with some High Knees and Buttkickers.

 

Circle up then warmup w/

  • SSH x 20
  • IW x 15
  • Windmill x 10
  • MNC x 15
  • Crab Rolls x 12

 

Mosey to practice field for sprints and Burpees (10 per sprint)

  • 100 yd
  • 200 yd
  • 200 yd

 

Mosey back to top of the lot, then crab walk halfway down, bear crawl remainder

 

Karaoke to Pull Up Bars for Partner Hills w/

  • 2 Pull Up Burpees (Repeat x3)

 

Mosey down to the wall for Partner Laps around the playground w/

  • People’s Chair
  • Wall Donkey Kicks
  • BTTW

 

10 Bombjacks OYO (Thanks Cable Guy)

 

Mosey to top of Parking lot for Ab Lab w/

  • LBC x 20
  • Freddie Mercury x 12
  • Gravediggers x 10 per side

 

NMM:

The PAX were especially gracious on my rusty VQ for the Coop (even Cable Guy) and everyone kept up well (only 10 counts given were after 200 yd sprint Burpee combos).

Future Q notes:

  • Crab Roll is a lot harder to call in cadence than expected.
  • Nothing good ever happens on the practice field (Credit: Chicken Hawk)

I’d like to give special props to Lugnut for running with me this morning in the partner work… he outpaced me on the last lap (RESPECT!).  Also good EH by Destiny to get Biscuit out as FNG is subfreezing weather.

I am honored to be allowed to lead and find that I always get more than I give.

 

Announcements:

Friday at Eternal Church Offices behind Zaxby’s @ 0600: Santini speaking on Finding Purpose in Your Work

Oral Cancer Awareness 5k on Feb 7 in Baxter

Banks Trail Middle School Benefit 5k on Feb 28.

 

Prayers:

Praise for Spitz’s wife recovering from car accident and prayer for my Sister in Law’s treatment for Cancer.

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Pleasant Knoll – Recon Mission

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  • QIC: Cake Boss
  • When: 01/27/15
  • Pax: Old Bay, Solid State, Free Bird, White Lightning, Jekell, Macgyver, Rooney, Senator Tressel
  • Posted In: Block Party, Golden Corral

8 men accepted the challenge or mission to accompany YHC to test drive a new AO, Pleasant Knoll Elementary School. Home of the Panthers, tucked deep in the woods, lays a plethora of potential pain at a beauty of an AO.

Cake Boss calls meeting to order at 0515 with mosey 3/4 around school

COP:

20 Wind MIlls, 20 SSH, 20 IW, 15 CDD, 20 Squats, 15 Merkins,

Move to play ground find a partner

2 rounds of 10 pull-ups/Swing Crunches

Back to Bball court

2 rounds of suicides/LBCs

Mosey to side of school find some wall

2 rounds of People’s Chair with leg kick (10count) / BTW

Mosey to back playground

2 Rounds of step ups/Freddy mercury’s

Mosey to wall

2 Rounds of wall sit/bear crawl to fence/sprint

To the HIll

4 rounds of Run Hill, down path, down steps / Rosalitas

2 rounds of box jumps up steps, run down path / Bear Crawl up hill run down path

6MOM

8 rounds of ab exercises

COT

Men worked hard. It was Double Shot Tuesday, so 2 rounds of everything at minimum.

They men thing PKES is a quality AO with lots of potential. Going to recon Publix and Gold Hill Middle next with the idea to get relief to WEP and Golden Corral (Multiply by Division).

Announcements: Friday speaker series t Eternal Church office behind Zaxby’s 0600-0700

Prayers to all injured and going through tough times that they focus on the power and grace of our Lord!

Honored and humbled to be part of such a great group of men! Thank you! CB

 

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If You Name It They Will Come

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  • QIC: Posh
  • When: 1/26/15
  • Pax: Pusher, Package, DD, CSPAN, Duck Hunt, Mayhem, Burgundy, Boeheim, Cake Boss, Red Eye
  • Posted In: The Fort

Even though the AO is still without a name 11 posted for a Monday morning workout throughout downtown Rock Hill….image the potential if this AO gets a name!

The Thang:

Warm Up Run – Headed out for a 3/4 Mile loop with a brief stop for pull ups and SSH’s. Pax was on its way to several hundred SSHs when Pusher thankfully called an audible and switched up to the Windmill while pax completed pull ups. Continued around the loop to the parking deck for a series of wide/narrow bunny hops up the stairwell and continued the run down the parking deck to Fountain Park.

COP

– 20 SSH

– 15 Merkins

– 20 Squats

– 15 Diamond Merkins

– 15 Mountain Climbers

– 20 SSH

Grab a Wall

– 12 Derkins

– 12 Dips

– 12 Box Jumps

– Rinse/Repeat (Reps of 8)

Fountain Park Fun Run

– 8/4/2 Burpees with a lap around Fountain Park between sets

– 40/20 LBC with lap around Fountain Park between sets

Stairwell Time

– Short run to to a 6 Story Stairwell

Main St Abs

– Short run to Main St

– 25 LBC

– 25 Freddie Mercury

– 30/1/1:30 Plank

COT

Announcements: Reminder of event at Eternal Church 1/30 6am

Prayer Request: Prayers for all those injured or sick during this time of the year.

 

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Golden Corral- “Clean Wipe”

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  • QIC: WorldWide Leader
  • When: 01/27/15
  • Pax: Lug Nut, Boeheim, Hasslehaff, Gears, Gecko, Cheddar, Smuggler, Maximus, Zima, Pig Pen, Spiderman, Cable Guy, Aquaman, The Librarian, Horse Shack (FNG), Spitz, Crash, Funhouse, Waldo, Turano, Lil E, Trucker, Change Order, Decibel, WWL
  • Posted In: Golden Corral

25 strong posted in 30 degree temps while the North East was getting flooded with snow! Welcome FNG Horse Shack (Eric Hammond), great first post!

The thang:

Disclaimer & welcome to FNG

Warm-up lap around GC

COP- SSH, windmill, squat, imperial walker, merkin

Mosey to edge of parking lot.

Introduce the workout for the day, in honor of the 2nd F outing on friday night to see American Sniper, the story of an american hero, Chris Kyle, and his patriotism, we’ll do the Murph!

1 Mile run

100 Pull ups, 200 push ups, 300 squats

we did this as a group, in cadence, had to modify the pulls using a format Maximus introduced us to, not sure if that came from another workout or the bed room….. but went something like this, partner one on the ground, partner two stands over partner lends his his hands, partner one grabs hands and pulls his body up. I can only imagine what the onlookers of Harris Teeter were thinking…. I dont want to know….

We made it through 6 rounds (10 pulls ups / hump your partner, 20 merkins, 30 squats)

1 mile run to cap it off

COT

Gotta love the Murph!

You can imagine where the “clean wipe” comment comes from.

Lots of good  mubble chatter this morning.

Thoughts and prayers to Spitz and his wife Alice who was hit by a car last night, thankfully she is ok, has broken ribs, but will recover. Spitz could’t help but feel lost in his faith and reasoning as to the why behind this, but let me steal a quote from a friends post- Psalm 112:4 – I am much less interested in right circumstance than in right responses to whatever comes your way.

Other noteworthy prayer requests as Zima prepares for a mission trip and Gears friend heads into surgery.

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A Ton of Running at Armory with a splash of Kettlebell!

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  • QIC: McGruff
  • Pax: Decibel, Change-Order, Anchorman, Lugnut, Spitz, ChickenHawk, Stang, Blackhawk, Green Wave, Deacon, Gridlock, Boy Band, Destiny, Cheddar, Solid State, CarBomb, Catfish, Assassin, Push-Out (FNG), Librarian (FNG)
  • Posted In: Uncategorized

21 strong and faithful PAX decided not to fartsack this morning and came to The Armory with the hope to be sharpened physically and mentally this morning!!

 

The Thang

Warm up with a lap around the AO.  Circled up to get loosened up for the upcoming activities.

windmills, SSH, Squats, Merkins, SSH, and rounded out with Diamond Merkins.

Everybody grap a piece of the wall

20 derkins

20 dips

20 reverse pushups

rinse and repeat.

Anchorman said we needed some CCD’s also so YHC obliged him!!!

partner up

Partner one ran a lap while partner two completed a kettlebell exercise.  flapjacked after the lap to make sure that the pack reached each goal.

100 kettlebell swings

100 goblet squats

100 tri-cep extensions

200 curls

100 skull crushers.

all in all each PAX ran around 2 miles.  Great work and a lot of moaning.

Found the wall and did 2 rounds of people’s chairs.

Circled up for a few rounds of AB work.

COT

April 11th is the mud run and sign ups will be coming fast.  Prayers go out to all the injured and sick.

 

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Bottom Heavy Men

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Because One-Niner always seems to skip leg day at the gym, I decided to bring leg day to him!

Warm Up:
LSS: 10
Front Lunge: 10/each leg
Sumo Squat: 10
Side Lunge: 10/each leg
Rinse & Repeat cycle 2X

The Thang:
Mosey to dragons back for a fun filled leg day marathon. Total of 10 trips up (validated by ringing of the gong) with 5 seconds rest after all PAX makes it to the bottom.

Hill sprint variations:
Sprint up / job down
Shuffle left side / jog down
Sprint up / jog down
Shuffle right side / jog down
Sprint up / jog down
Back Peddle up / jog down
Sprint up / jog down
Lunge up / jog down
Sprint up / jog down
Broad jump half way up – calf jump 2nd half up / jog down

Mosey to the Arsenal

Box jumps: 10
Back pulls: 10
1 Leg Squats: 10/each leg
Negative pull ups: 10
Rinse & Repeat cycle 2X

Russian Leg Curls: 3 sets of 5
Back sit ups: 2 sets of 15

Moleskin:
Simple note to all: Don’t be afraid to reach out to our F3 brothers and keep them accountable. Simple call, text or email will go a long way! Aye!

Bounty Hunter over and out!

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Crowd Pleasers

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  • QIC: Mayhem & Burgundy
  • When: 01/21/2015
  • Pax: Bogie, Tinker Toy, Padre, Posh, Mailman, Catfish, Schrute (FNG)
  • Posted In: Uncategorized

9 PAX posted for a mid-week refresh on pain and purpose. Quite a few extra-painful crowd pleasers mixed in, based on the mumble chatter.

The Thang:

Running Warmup: Butt Kickers, High Knees, Toe Taps (Kim Jong-Uns), Back Peddle, Mosey to COP

COP: SSH (20), Monkey Humpers (20), Mountain Climbers (20), Super Man (10 count), Paratrooper (10 Count), Hello Dolly (20), LBC (20)

Line up on grass field
Burpee Broad Jump across the field (length of the church ~ 50 yards)
SSH until 6 arrives
Burpee Broad Jump Back
#Crowd Pleaser

Corner To Corner
Alternating Sprint & Squat/Plank to all 4 corners
Rinse and Repeat

HAND OFF to Burgundy
Caterpillar walk & push-up (Crowd Pleaser) to island
High Knees to island
Caterpillar walk & push-up to island
Run around the church
Kim Jong-Uns
Butt Kickers
Kim Jong-Uns

Sundial push-up (Crowd Pleaser)

Ab Lab

COT: Prayers for families of those passed away too soon. And a question for all the PAX to answer. Is there something more than life on the big ball, and if so, what is it? And what are you going to do about it?

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It’s Official – Daniel Island Is Going Live 3/7/2015!

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  • QIC: Chicken Wing
  • When: 03/07/2015
  • Pax: Calling On All PAX in the Charleston, Summerville, and beyond to come out and support F3's expansion into Daniel Island.
  • Posted In: Uncategorized

As the Starfish model expands into 2015, F3 is planting a Shovel Flag on Daniel Island, SC. It is on tap to be one of the best Area of Operations (AOs). We will be starting the first workout Saturday, March 7th at 0700. The AO will be located at Governor’s Park, off of exit 24 from 526, with a current working name of “The Proving Ground”, you will leave this workout feeling both challenged and accomplished! Governor’s Park has plenty of parking, and this AO has a diverse set of obstacles and space for the Qs to get creative. Be sure to bring your friends, co-workers, and neighbors, and continue to spread the word. Interested? Send your name, email, and cell phone number to f3charleston@gmail.com and we will add you to the distribution list to keep you informed of our latest news.

About F3. F3 is a series of boot-camp style workouts that began in Charlotte, N.C., in 2011.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. All F3 workouts operate under a set of five core principles.
F3 workouts are always: free of charge; open to all men over age 17; held outdoors, usually in the early mornings, rain or shine, heat or cold; led by men who participate in the workout in a rotating fashion, with no training or certification necessary; and end with a Circle of Trust.

To learn more about F3 visit http://f3nation.com/ or view the video from our F3 Columbia brothers located at http://youtu.be/dWj2LW9Nl3E.

  • The F3 website is www.F3Nation.com. On the website, you can find schedules, articles, and “backblasts” — summaries of each workout. Click on the “Where is F3” tab at the top of the home page and under “Nomads” click on “All Nomad Backblasts.” Also, the “Lexicon” link in the black section at the very bottom is helpful in deciphering terminology you might have heard this morning. The backblast from your first workout will be posted soon, if not already.
  • Twitter is the “official” communication tool of F3 Nation. You can follow F3 on Twitter: @F3Charleston and @F3Nation. It is highly recommended that you follow the Twitter feed for any last minute information (as well as entertaining banter).

Daniel Island is prime pickings for all of the Sad Clowns who do not even know that they are Sad Clowns yet!!  Let’s starting EHing PAX!

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A Little Sally and Lot of Burpees

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  • QIC: Decibel
  • Pax: Geico, Gears, Taz, Cable Guy, Dark Helmet, Aquaman, Smuggler, Senator Tressel, Change Order, McGruff, Long Shanks, Chaser, Jekyl, CSPAN, World Wide, Zima
  • Posted In: Uncategorized

Seventeen men stirred from the fartsack to listen to a little music and enjoy a simple stroll around Tega Cay Elementary School.  Great perseverance was shown by all.

Disclaimer: Injured or Dead should not be moved but should be worked around

Warm up run around the parking lot

Imperial Walker x10

Slow Merkin x6

Cherry Picker x11

CDDx10

Windmill x10

Warm up over

 

Run to Virtual Flag

 

Bring Sally Merkin Challenge

Bring Sally Squat Challenge (ended early-too easy)

Bring Sally Dip Challenge

 

Run to Outdoor Theatre

 

1st set-

10 burpees

Backward run to next level

10 burpees

Backward run to next level

10 burpees

Backward run to next level

10 burpees

10 burpees

 

10 CDD

Backward Bear Crawl to next level

10 CDD

Backward Bear Crawl to next level

10 CDD

Backward Bear Crawl to next level

10 CDD

10 CDD

 

10 burpees

Backward run to next level

10 burpees

Backward Bear Crawl to next level

10 burpees

Backward run to next level

10 burpees

10 burpees

 

Run to back steps

Down Steps

Walking Balls to the Wall

 

 

Partner Up

All exercises and running with a rock of your choosing

Partner #1-Run Down Long Stair Case

Partner #2- Overhead Press

Switch

Partner #1-Run Down Long Stair Case

Partner #2- Jack Webb

Switch

Partner #1-Run Down Long Stair Case

Partner #2- Curl

Switch

 

Mosey to short stair Case

Each person do Wheel barrow up case x2

 

X-O’s x20

Windshield Wipers x20

Reverse LBC x25

burpees x10

Jail Break back to COT

 

It was a pleasure to have everyone out for the Black Diamond. It was a new record. As always it was an honor to lead.

Continued prayers for all ailing PAX and ailing family members

Praise for inspiration from F3 Brothers no matter what the age

 

 

 

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Sure, Dont pick up the fat kid

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  • QIC: Cornhole
  • When: 01/22/15
  • Pax: Jeckyll, Change Order, White Lighting, Fun House, Gecko, Gears, Decible, Trucker, Stang, Minuteman, Beacon, Senator Tressel, Lugnut, Chicken Hawk, Dark Helmet, Serano and a few more can remember. Sound off in comments if I left you out.
  • Posted In: The Ranch

20 men were excited to get started with todays beatdown. I few were more excited than others and decided it would be a good idea to have a beatdown with a Q. No matter how hard they tried, he would not be denied the opportunity to deliver his merkin laced beatdown.

COP
Side straddle hop, Imperial Walker, Merkins, Mountain Climbers, Windmills

Non Cardio Section
Movements across the field
High knees – Diamond Merkins
Butt Kickers – Wide Arm Merkins
Lunge Walks with increasing merkins
Jack Webs 1-4 to 10-40
Moroccan Night Club
Lunge walsk with increasing Carolina Dry Docks
Merkins 1 and a half style

Much anticipated Cardio Section
Karaoke left – Wide Arm Merkin
Karaoke Right – Release pushups
Side Shuffle Left – Diamond Merkins
Side Shuffle Right – LBC’s
Sprint – Merkins
Sprint – Freddy Mercuries
Sprint across and back

COT

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