A little game of UNO-slow burn style…slower than normal at least

Leave a comment
  • QIC: Tinker Toy
  • When: 09/04/15
  • Pax: Catfish, OSHA, River Rat, Bogey, The Riddler, Tinker Toy (Q)
  • Posted In: Uncategorized

Warm up

SSH X 20
IW X 20
WM X 15
CDD X 15
MC X 15

Mozy to retaining walls behind Popeyes for some Jacobs ladder
10 Burpees climb 2 retaining walls 2 jumping lunges
8 Burpees climb 2 retaining walls 4 jumping lunges
Continue pattern until you reach 2 Burpees at bottom and 10 jumping lunges at top

Mozy back to bottom of parking lot and start a fun game of UNO

Each member of the PAX draws a card and everyone does the number of reps on the card for the exercise for that color (listed below)
Reverse cards-repeat what you just performed
Draw 2- draw 2 cards and perform both exercises back to back
Draw 4-draw 4 cards and perform both exercises back to back
Wild card-20 LBC’s

Red-diamond merkins
Blue-merkins
Green-jump squats
Yellow-bomb jacks

After the PAX went through the entire deck (that’s a bigger deck than regular cards 😁) we found some wall for a long 10 count of BTTW and a long 20 count of PC.

COT-prayed for men headed out to spread the Gospel in Columbia and for people traveling this weekend.

We finished with Bible and biscuits and learned from 2 Timothy 2 how we are all called to disciple others as Paul did so with Timothy. We are also to remember Who we are serving and focus on Him like a good soldier, how we are to compete by the rules like an athlete by obeying God and His Word, and we are to work to the point of exhaustion like a farmer in sharing the Gospel and serving our Lord.

May we all be disciples that intentionally invest in others to make disciples that make disciples that make disciples.

Thanks men for the workout, but more importantly for allowing me to open up God’s Word, the bread of life and living water.

TClap |
0

What’s French for Swamp?

Leave a comment
  • When: 9/4/15
  • QIC: Gekko
  • The Pax: Cable Guy, Cornhole, Royale, Photobomb,Gears, Kenny Rodgers,Tater, Mainframe, Crash, Kevlar, Family Guy, Vinny

13 strong posted on a beautiful humid morning in Steel Creek.  The substitute Q answered the Bat Call Senator Tressel sent Thursday evening, and did his best to fill the large shoes of the respected Senator.

Disclaimer was given and we circled up to pray for our Brothers that were getting on a plane to Columbia to serve.  Prayed for God to use them and change them.

And we’re off

Warm up of Karaokes, Side Shuffle, and Butt Kickers/High Knees

COP

SSH

IW

LSS

Moroccan Night Clubs

Plank Jack w/ a Tap (thank you Funhouse)

Mosey to the fountain. Gears was called upon to share his in depth knowledge of the French foreign legion, thank you Gears!

The Thang: 3 Cycles of exercises(in cadence) 2 sets of each with a lap around the parking lot between sets

  1.  Merkins x10 – Squats w/calf raise x15 – LBC x20 – take a big lap
  2. CDD x10 – 15 Bomb Jacks OYO(favorite of the Q) – Flutters x20 – Take a big lap
  3. Dips x10 – Step Ups x10 each leg – Hello Dolly x20

Jack Webb was on the Winkie but unfortunately there was no time for him. All you got back to COT.

BOM

Announcements – 3 year anniversary, BRR, Camp Care 5k

Prayers for Gears Dad, Praises for Royale’s daughter acclimating to school. Prayers for all the marriages in the Pax, we need to stay connected to each other and most importantly we need to stay connected to our Lord because he is the only one to protect us from the plans of the enemy.  It was a pleasure and an honor to step in for Senator and lead the Pax this morning.

 

 

 

 

 

TClap |
0

Columbia Mission Trip send off at The Ranch

Leave a comment
  • QIC: CSPAN
  • When: 09/03/15
  • Pax: 50 Strong Men...
  • Posted In: The Ranch

This morning was more about 3rd F than 1stF

Disclaimer

Mosey past truck playing “Devil went down to Georgia”

BOM-we prayed for the Mission Team

Runners took off –and they seemed very fast

Warmup-O-RAMA

We then had the mission team take turns leading us in prayers/BOM separated by me calling out a few exercises

The 2015 F3 Columbia South American Mission Team lineup:

  • Audit-Monty
  • Bubba Gump-Len
  • Cake Boss-Brian
  • Chicken Hawk-Brian
  • Deacon-Will
  • Free Bird-Kevin
  • Maximus- Andrew
  • Offset-Ken (Bubba)
  • Santini-Scott
  • White Lightning- Woody

 

      Overall the workout was easy but to hear each member of the team pray was awesome, and we are so proud of each of these #HIM, and we know their impact will be felt all over South America as they reflect Jesus in their actions.

Cake Boss took us out in an epic BOM and excellent prayer to cap off an inspirational workout.

NMM:

      • Have you ever seen anyone skip that nice? Really nice effort there WWL…
      • Did you realize how smooth Flat Tire can sing? Wow…
      • Nice prayer by Pusher for Santini and Offset who were unable to join us this morning
      • Great having Audit back – miss you brother
      • Maximus, so proud of your leadership over the last year in getting this mission trip prepared
      • Rooney nice work on the bidding war for the BOM statue
      • Keep praying for these guys this week, especially for their families back home
      • Really proud of all the runners who adjusted training schedules to join us
      • Congratulations to Axl on his baptism last week #HIM
      • Great Q by Helmet and the LILO gang to join us…it is just 4 miles…all uphill…
      • I love F3, but can’t put into words how great this morning was both by our friends going on the trip, but also all the men who showed up to support and encourage them…I have already got several texts of appreciation from the mission team, this morning motivated them and us.

Be a better man today than you were yesterday, and safe travel my friends,

AYE!

CSPAN
TClap |
0

9/2/2015 The Coop

Leave a comment
  • QIC: Backdraft
  • When: 09/02/2015
  • Pax: Chickenhawk, Socrates, Destiny, LEGOLAND, Altercation, SK8 or Die, Rockytop, Montelango, Uncle Si, Pebbles, McGyver, Corruption, Dark Helmet, Huckleberry
  • Posted In: Ring of Fire

15 tough minded men showed up this humid Wednesday morning to strengthen their minds and bodies with a beatdown from non other than Backdraft. I have been asking Chicken Hawk for a Q at The Coop since I came off the disabled list, it was even greater than I expected getting to lead these men in a great workout. It went something like this

Disclaimer

Mosey around parking lot with high knees, Karaoke, butt kickers.

Circle up for warm-ups- SSH x 20, Prisoner Squats x 20, peter parkers x 20, arm circles front and back x 20, Mountain climbers x 20.

Mosey down to elementary school and partner up at playground P1 does Swing ab crunches x 15 P2 continuous flutter kicks until partner 1 done swap and repeat for 3 sets.

Mosey to back of school for Jacobs ladder top of hill do 7 bomb jacks at bottom do 1 merkin. Once completed do LBCs until the six was in.

Mosey back around to front of school for peoples chair and Balls to wall.

Mosey to pull up bars Partner up do descending dead hang pulls up from 5 to 1 when not doing pull-ups you are doing LBCs.

Mosey to band practice grounds for sprints.

1st set go to 25 yard line 5 flying squirrels backwards run to end zone.

2nd set sprint to 50 4 flying squirrels backwards run to end zone.

3rd set sprint to 75 yard line 3 flying squirrels backwards run to end zone.

4th set sprint to other end zone line 2 flying squirrels backwards run to other end zone.

Mosey back to COT.

Announcements- read newsletter

Prayers- Men going on mission trip leaving Friday, LEGOLAND’s sister and her battle with cancer, Chickenhawks grandfather after he took a fall, Uncle Si nephew having surgery to restore his hearing.

It was awesome to lead these men.

Backdraft out

TClap |
0

3 Days Later…still feel it

Leave a comment
  • QIC: Aquaman & Maximus
  • When: 08/29/15
  • Pax: Smuggler, Gears, Decibel, Cerrano, Bolt, CSPAN, Trucker, Rock Thrill, Willie, Zima, Fish Sticks, Thriller
  • Posted In: Alcatraz, The Fort

Life gets crazy but yet seems to pause just in time to enjoy a 60 minute beat down on the rock known as Alcatraz. I don’t have it in me to be all sorts of creative so I’ll get right to the point. Much like our first half Q Saturday, Aquaman, this will be all about speed, no lolly-gagging.

14 men in the PAX:
With Aquaman on Q and a disclaimer:
Warm up loop to the fire station and back for our rapid-fire COP.
SSH x 20
Seal Jack x 20
Rapid Squats x 20
Windmill x 15
Partner up and grab a paver per team: Line up at one end of the parking lot. Partner 1 declines feet on the paver so heels are on the block and toes pointed down while Partner 2 sprints to the end of the parking lot and back. Do this 3 times each. Partner 1 then leaps side to side over the paver staying low and placing one foot on the paver each time he jumps side to side; staying low. Partner 2 sprints to the end of the lot and back. Do this 3 times each. Take pavers back to their home and mosey to the steep neighborhood hill. OYO, 4 squats at the bottom of the hill, long jump with a flying squire halfway up the hill (killer) then sprint to the top for 4 monkey humpers then run back down. Reminder, Bolt doesn’t like a slow jog downhill. Do this 4 times and try to hold the Merlot down.

Hand off to Maximus to kill whatever you have left:
Form a circle in the field and do some ab rollers with some 10counts along the way for good measure. Get into a tighter circle to do a little Russian twist while passing a 35lb KB, counter clockwise then clockwise.
Head to the grass beyond the bases. Bear crawl to the next base and 10 Peter Parkers/10 Parker Peters. Reverse bear crawl back to the starting point for 10 more/10more.

Mosey to the playground and grab a partner. Partner 1 does 10 Pull Ups while Partner 2 does 20 CDD. Flapjack and repeat.
As a group and in cadence, slow dips and diamond merkins.
Mosey to the field and circle up:
Clock Merkins 1-6 then 6-1 followed by Mak Tar Jah
Ab Lab: Super Belly aka Pepper Mill
20 Second parachute
Grave Digger

Mosey to the other field and line up at one end:
Sprint to the first light pole for 10 Wide-Arm Merkins and 20 LBC. Sprint to the next light pole and do another 10/20. Sprint to the end for another 10/20. Sprint back All You Got then COT.

Aquaman and I had a lot of fun with this one and it is always awesome to see the creativity my man comes up with. Great job fellas.

Announcements: Way too many to write – read the weekly email. Take note of the Labor Day plans. Various 5K/10K options.

Prayers: Colombia team leaves Friday, Injured PAX, Illnesses in the family

As You Were.
AYE!

TClap |
0

Imperial Walker Cadence Crash and Burn at the Armory

Leave a comment
  • QIC: Chicken Hawk
  • When: 8/31/2015
  • Pax: Dark Helmet, Boy Band, Spitz, Tap out, Destiny, Barry Manilow, Bassomatic, Javair, Car Bomb, Deacon
  • Posted In: The Armory

It was a great morning to be alive in the parking lot where people come to morn and celebrate the lives of the dead.  Other than some minor hiccups with getting the Imperial Walker cadence in check it was an otherwise peaceful morning with the pleasant sounds of mumble chatter and fellowship.

Warm up

–  SSH

–  squat

– Imperial Walker

– mountain climbers

– plank

 

The thang

Each exercise was done in 40/30/20/10 increment with an Ab exercise between each set.

– 100 curls / 20 Lbc

– 100 plank rows / 20 high low flutter

– 100 squats / 20 Freddie Mercury

– 100 kbs / 20 hello dolly

– 100 shoulder press / 20 CBL

– 100 tricep extension / 20 rosalita

 

Message:  Don’t let the world dictate what your kids learn and accept as truth.

– be a presence in your child’s life (school, field trips, sporting events)

– be a model for Jesus in their lives (love their mothers, get your family out to serve)

– be the disciplinarian (find teaching moments, introduce your child to biblical principles)

– find ways to love them that involve your time

 

TClap |
0

Grass Fed Beef!

Leave a comment
  • QIC: Royale
  • Pax: Vinny Willie Aquaman Kenny Rogers Cornhole Mr. Clean Pick6 Flint Kevlar YHC
  • Posted In: Quagmire

YHC had the honor of starting the week off right for the 10 PAX that posted to the Quagmire Monday’s gloomy morning.  After our Cousin “Vinny” fish tailed it into the parking lot at 5:15:15am I gave the disclaimer and we started our day.

Quick 1/4 mi mosey to COP in the Home Depot parking lot:

25 SSH 10 Merkins 20 IWs 10 Diamond Merkins 15 Windmills 10 Wide Arm Merkins 25 MCs 20 Peter Parkers

Now that we were warmed up we took another short stroll to the front of Home Depot and discussed the next Dora 1-2-3.

Paired up and switched off running the length of the store and back while partner  did:

100 inclined pull ups on the bike rack

200 Carolina Dry Docks

300 Squats

Once we got close to the end Aquaman (being a strong F3 #HIM) started us all on the move to pick up the six. Once together we took another short hop to the circular island where we planned to do a nice round of Jack Webbs, but a good audible was called on the location and we moseyed over to a nice piece of grass.  Aquaman commented on it being the nicest piece of grass he’s had the privilege  to post on!  Get it?

That’s where we completed our Jack Webb.

1 pushup to 4 overhead arm claps all the way to 10

(That’s 55 pushups and 220 overhead arm claps for you Finance guys out there)

Once complete we had 4 minutes to kill so another short jog to the Marshalls parking lot for our quick Ab Lab.

20 LBC 20 Freddie Mercury’s 10 box cutters and the protractor.

All set and time to hit the COT.

Announcements, prayers and praises.

As always, it was a pleasure to lead this group of strong HIMs as they worked on the 1st F. I can’t tell you how much F3 has changed my physical, mental and spiritual life during the 6 months I’ve been posting…and it’s all to the PAX that make it out into the gloom every AM!  Thank you for being there for all of us!

TClap |
0

Week after 40

Leave a comment
  • QIC: Padre
  • When: 08/31/15
  • Pax: Posh, Double D, VanDame, Billboard, RiverRat, Padre, The Riddler, Srgt. York, Burgundy,
  • Posted In: Uncategorized

Posh man had an important day last Monday(Happy Birthday my friend).  He QIC last Monday and let’s just say in light of that day we did a lot of 40 reps on each exercise.

The week after 40

Thought I head a train whistle blow (at least in my head): 10 Burpees

Mosey to parking lot for a warm up:

SSH 20

Windmill 15

Imperial Walker 15

Slow burn merkin Hold 10 count: Hold it go straight to Mountain Climbers 20: Back to Slow merkin to hold for 10 count: rinse and repeat 4 times

Mosey to Parking Deck:

Level 1 Lunges

Level 2 Broad jump Burpees

Level 3 Side to side Squats

Level 4 Broad jump Burpees

Mosey to the fountain:

Wall Jumps 15

Tricep Dips 30

Mosey to Ampitheater:

Jacobs Ladder:

Prison Cell Merkins 7

Go to top of theater

Jump Lunges 2

Mosey back to COT: Make a quick stop on small parking garage.  Bottom 10 Diamond Merkins to Top 10 Burpees

COT

Announcements: See F3 Email, prayer request, circle up and pray together.

TClap |
0

PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

Leave a comment

Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence!    This September will mark the third year anniversary of F3 in the Fort Mill area,  and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What:  Fort Mill Invergence (3rd anniversary party)

When:  Friday, September 18, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is  High Impact Man (#HIM).   Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year.    Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year,  we would like to recognize those who had an impact on the pax or the Fort area region.   Was there someone who got you through a tough workout or run?  Who inspired you?  Who got you out at 5:15 each day when you didn’t feel like it?  Who supported you through a tough time?  Who made a difference this year?  Who exemplified the HIM?

Please submit the name of the person with a breif summary to  fcicciarello1@gmail.com.  We will either read them or post them during the event.  You can remain anonymous if you like.  This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline.  Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause.  Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer.  This is great event and one you won’t want to miss!  Hope to see you all there.

 

 

TClap |
0

Tour De Rivergate IV

Leave a comment
  • QIC: Cable Guy
  • When: 8/28/15
  • Pax: Axle, Photobomb, WWL, Professor, Cobra Kai, Gecko, Kenny Rogers, Tater, Pick 6, Family Guy, Cake Boss, Vinny, Royale
  • Posted In: The Swamp

18 PAX strong for a lot of running in preparation for the upcoming BRR and some Burpees thrown in for good measure!

Mosey around for a 1 mile warm-up run

COP

Plank O Rama

Merkins

Mountain Climbers

Peter Parkers

Parker Peters

Mosey for another 1 miler

COP

Squats

Imperial Walkers

Wind Mills

Mosey to the Red Balls

2 lines on the first ball and proceed to do Burpacides!

1 Berpee at each ball and back to start for 1 burpee

9 Rounds (Crowd Pleaser and NO mumble chatter)

Finish up and mosey another mile

we traveled about 4 miles total

Naked man moleskin:

We all have different ways in which we lead and areas we are stronger in than others. Our differences are what make us helpful to each other, helping to fill in the weak areas we all have. I enjoy leading the 1st F and I enjoy being led by Cake Boss, Professor and Gecko on the 3rd F at Chicken and Wisdom 2. I am working hard to do my best to be fit to lead, are you leading where you can?

TClap |
0