15 Pax arrived for a beatdown courtesy of YHC and Walker and none were left wanting more. Earlier this week, I received the Weinke from Walker and knew that it would be brutal so I decided to make my half even worse! If you didn’t know, Walker is a 53 year old workout fiend who is a great instructor as well. His lesson for the day: boost breathing a technique that eliminates the pain of a beatdown, uphill running and the like. After reviewing the disclaimer and boost breathing, we were off…

Mosey to Soccer Field – COP

SSH x 30

Windmills x 10

Merkins x 15

IWs x 20

Mtn Climbers x 20

SSH x 20

Mosey to the end of the field

50% sprints x 2

Race pace sprints x 2

50% Sprints x 2

Race pace x 2

Lunge walk x 2

Race Pace x 2

Lunge Walk x 2

Race Pace x 2

Mosey back to COP

Jack Webbs (multiples of 4) to 10 – Good mumble chatter here!

Moroccan Night Clubs x 15 (3 times) – Lots of groaning here!

Handoff to Walker – Partner Up

Partner merkins on chest x 25 (Flapjack)

Partner fist merkins on chest x 25 (Flapjack)

Partner holds 6 inches during exercise

Starfish

5 Burpees run to corner – 50 merkins

5 Burpees run to corner – 50 Squats

5 Burpees run to corner – 25 Pike Presses

5 Burpees run to corner – 50 LBCs

5 Burpees

Rinse and Repeat

6 Minutes of Mary

Hold 6 inches – This lasted forever!

Rinse and Repeat

Mosey back to COT

It was a pleasure to be back in RH with my F3 brothers. Last week at the Reservation, I discussed the importance of family including those related to you as well as F3. Family can build you up and break you down. The men of Rock Hill definitely make me a better man and I have missed those interactions during BRR training.

Upcoming Events

9/18 – 3rd Anniversary at ASC Greenway – Potluck meal and great fellowship. A must attend 3rd F!

10/17 – Fastest 5K – 5 man teams compete in a 5K at Fort Mill High School. Read the weekly emails for details

12/19 – F3 Christmas Party – Pax and Ms are invited. Tickets go on sale at 3rd Anniversary. More info to follow.

Appreciate the opportunity to Q at THE WARTHOG and lock shields with a new group of #HIM

Conditions were overcast, very-very light rain, 74 degrees, and an absolutely beautiful morning for a #downpainment to start a Thursday.

I was personally amazed by the amount of goose chit at this AO #epic + seems like you need more geese to make that much…just saying…

So I knew the plan would be adjusted to an all pavement workout… especially after the downpours this week…and I am getting too old to play in chit…

Disclaimer (did not needed it-I must have went way too easy) and discussion on keeping up, modify as needed, I had my “new” Beach Legal Counsel present in the form of One Call

Review the five parts in a F3 workout:

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust

This lead to a discussion on the Bible, and we reviewed Philippians 4:13 but I should’ve used Colossians 4:3…check those two and you will see why…today was another opportunity for us/me, we should always give all the glory to GOD

Very quick COP

SSH, IW, Squats, Moroccan Night Clubs, and Seal Jacks

And we were off on a run…Hoedown as my co-pilot…#thankyou

Stop at corner with 8 street lights for a ladder series ascending up to 8 (total of 36 flying squirrels + 8 singles squirrel on the other side of the ladder…pretty horrible…@Go-Daddy seemed to enjoy this way too much…

Made 2 laps around the block sprinting across the brick sections…some fast dudes @F3GrandStrand and @GoGreenGo showed up looking to prepare for his Super in Asheville this weekend…high quality effort for a vacationer on a pre-race taper

Bear crawl and walking lunge sequence…not as bad as seemed at the time…

Toy Soldier and Imperial Walker sequence…yes, they made my hamstrings sore too…4 hour car ride… Hawk was our #malemodel #perfectform

Mucho Chesto sequence…10 Americans, 10 Incline, 10 Decline, 10 Dips, 10 Americans

Plank series with some “chin on the ground” fun…#Crowdpleaser

Mosey back to COT

Superman series, Flutter Kicks, Dolly, and some stretching, and I again forgot the yoga…#yourwelcome

I had a couple of sermons mixed in today, first was challenging each of you to be a #HIM especially in your own family. We had a quick discussion about #sadclowns, you know who these men are that need F3, and invite them out and get them involved. Men love having a t-shirt and bragging to their “friends” about the battle they went through this morning with F3…be the EH #HIM to these guys…they need you…

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a freshly launched area, here is everything in my notes:

• 2^nd F is the glue, and Grand Strand has a great group to build from
• 3^rd F has got to launch in Grand Strand… and soon…#step-up
• AO is first class, need to come back without the rain
• #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 on track.
• 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 and our region @F3TheFort

Be a better man today then you were yesterday, where you going tomorrow?

CSPAN – over & out

After a short recovery from Qing Run N Gun the night before, YHC felt he needed to take a journey to heaven for additional recovery. Though the recovery wasn’t for rest but for burning muscles. Since the regular scheduled Q needed a replacement, YHC gave a quick disclaimer and off we went.

The Thang:
quick job around the park to circle up near the hill.
All by 15 count: IW, SSH, Squats, Merkins, Mountain Climbers, LBC, Windmills, Good Mornings

Mosey to hill with street lamps. PAX Split into 2 teams.
First sequence: Round 1 PAX #1 runs to first street lamp for 10 merkins, run to second streetlamp 10 squats, run to third streetlamp 10 mountain climbers, run to fourth streetlamp 10 wide arm merkins, run to fifth streetlamp and turn around and run back. At bottom of hill, PAX #2 LBCs until PAX #1 returns. Rinse and repeat 3x

Second sequence: Run to top and back, PAX #2 Squats Rinse and repeat 3x

Third sequence: All PAX run to first streetlamp, 5 right leg scorpion merkins; run to second streetlamp, 5 left leg scorpion merkins; run to third streetlamp, 5 right and 5 left leg scorpion merkins. run back to bottom. Rinse and repeat 3x

Mossy to playground: 4 rounds: 5 pull-ups, 10 dips.
5 minutes of Mary

COT: not many vocal prayers or announcements (plus day late on backblast and YHC cant remember). Either was due to #spentlegs or #needoxygen. Always a pleasure to Q and lead.

There has been a lot of #mumblechatter about this event prior to even finalizing the venue, rules, etc. Thus, the Fort is proud to announce the first ever (that we know of) 5K Relay Race. “Fast 5, The World’s Fastest 5K” is a far cry from your standard 5K. That’s Right, 5 Men run a break-neck pace for 1 Kilometer each. Why you ask a 5K relay? Because it’s CSAUP for a completely different reason. Think of this as a mini-BRR, but instead of the Blue Ridge Parkway, we’re just running circles around Fort Mill High School’s track. We’re expecting this nonsense to be over in under 20 minutes, so we will follow it up with a workout…and then food and refreshments at Beef ‘o Brady’s in Baxter. M’s and 2.0’s are welcome!

When is this wonderful event? Who should I pick for my team? Has anyone asked Senator Tressel to be on their team yet (sadly he has been scooped up)? Some of these questions are answered below:

Where
Fort Mill High School Track
292 Munn Road E
Fort Mill, SC 29715

Date & Time
October 17, 2015 at 4:00 PM

2ndF After
Beef o’ Brady’s
940 Market Street
Fort Mill, SC 29708

Rules: Each 5 man team must have at least 1 Clydesdale (200+ lbs) or 1 50+ F3 Man (RESPECT!)

Awards: Bragging Rights for the 1st Place Team and Trophy to be held until next year’s winner!

T-shirt: An F3 CSAUP event never happened unless there is a shirt to memorialize it! We will be sending out a link in an upcoming newsletter.

Start forming your teams now! Bring an FNG! You will not want to miss this event!

Sign Up –> HERE

UPDATE 10/06/15:

Race Day is fast approaching and we wanted to give some particulars and also name names so the trash talking can commence. We will be running a loose/non-regulated relay race.  Here are the semantics:

• Each Team will be provided with a baton or bacon
• Each Team Member will run 2.5 laps around the track (slightly longer than 1K each)
• Exchange Zones will be marked on opposite sides of the track where batons are to be exchanged
• Exchange Zones are 1st Come 1st Serve as it pertains to lanes (1st to Exchange Zone may exchange in lane 1, 2nd in lane 2, etc.). Will explain on race day!
• We will be self regulating and timing.  I will communicate to the Team Captains the process.

Winners may or may not win a pound of Bacon but have exclusive bragging rights until next year!

You are encouraged to invite your family and friends!  The more people who partake in this nonsense the better. We’ve reserved The 5th Quarter at Beef ‘o Brady’s after the event for Pax and Family to mingle, eat and watch football.  And now, the list below displays those who have registered thus far. Commence #mumblechatter.

Here is a list of the 10 teams registered as of 10/06/15

It’s only right to have my VQ at no other place than Padre’s House of Pain. Adding to the fun in the gloom of having a Co-Q with the loud and proud Apache.

The Thang

Warm Up
Apache Started us off
SSH X40
Then a long Mosey around the neighborhood next to PHOP

Let’s explain “The Cards of Pain” 24 cards each card contains a workout. After each sprint at random we pull a card, every Pax completes the Workout, OYO or in cadence.

Return Trip
20 Merkins
Mosey half way back
10 Contra Burpees
Mosey 3/4 way back
20 Squats

Mosey back to PHOP
Continue Random workouts until Cards or Time expired, between each workout sprint to a side of PHOP. Plank after In Cadence and wait for six.

Workout’s in the Cards
Monkey Humpers 20 – OYO
Crab Humbers 20 – In Cadence
Merkins 30 – In Cadence
LBC’s 20 – In Cadence
Carolina Dry Docks 30 – In Cadence
Mountain Climbers 20 – In Cadence
Freddie Mercury 20 – In Cadence
Burpees – 10 OYO
Balls to the Wall – 10 count
Diamond Pushup – 10 In Cadence
Side straddle Hop – 20 In Cadence
Moroccan Night Clubs – 30

Ended with 4 Corners from Apache

Moleskin
Great first Q with a bunch of guys that were willing to stick in there with me until the end. FNG Cobra made the workout easy at his first time out and rolled with the punches. Thanks to Apache for working with me the day before going through the whole deck of cards. Also shout out to site Q Padre for keeping count and keeping us moving.

Announcements
Welcome FNG Cobra!!
Race for the Cure Oct 3rd – Sign up under F3 Turkey Punchers

Prayer Request
We have several Pax that are out with injuries over the last few weeks.
Families, and Teachers back in school.