It felt like 1989…

2015-01-22Leave a comment

QIC: CSPAN
When: 01/21/15
Pax: 1-Niner, Airborne, Assassin, Bounty Hunter, Chaser, Destiny, Opie, Pebbles, & Sharknado
Posted In: Uncategorized

This was my inaugural Q on the beautiful beaches of the #NormandyF3 Sandbag AO at the Leroy Springs Complex, and while it is located in Fort Mill, it sure felt like an Indian Land workout.

Circle up – High quality disclaimer, Chaser approved and witnessed it.

Warmup x10 SSH, IW, WM…and a couple others

Plank-o-Rama…because this is what old men do prior to throwing around 50 pound bags of sand…CDD, PP, PP, MC, and a bunch of honey mooner…

We started doing this routine of sandbag exercises and I had #PTSD/Flashback and recalled a workout I lead using sandbags at 1^st Tank Battalion-USMC in the fall of 1989… a kind of down and back routine with sprinting/jogging as your rest period. (really zero rest periods)

Sand Bag Burps were the crowd pleaser.

Crab walk routine for rest lead to #mumblechatter

The cornerback drill still show that you all believe you still have #meanmeanstride

The close out sandbag toss, with a push up even had Pebbles regretting his 180 pound bag

ABLAB…where Q gagged on his own snot…#takesinusmedspriortoworkout

I’ll be back, and keep me on your Q list…

Read your newsletter, drink plenty of water, and be a better man today then you were yesterday,

AYE!

CSPAN

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The Coop: Intentional workout – no move is a mistake including a front end loader

2015-01-21Leave a comment

QIC: Santini
When: 1/21/15
Pax: Package, Solid State, Anchorman, Mr. Clean, Change order, Car Bomb, McGyver, Free Bird, DD, Cable Guy, Decible, Serano, Chicken Hawk, Old Bay, Cornhole, Lugnut, Aqua Man, Spitz, Beacon, Trucker,
Posted In: Ring of Fire

21 Pax showed up on the uncommon weather day, above 40 degree morning to greet a front end loader on the pavement at NAFO high school. While many would argue we could take out the loader directly, all opted to shift their running and let the loader pass by while the “redneck” yelled something unrecognizable at 21 PAX wearing black….. “you might be a redneck if…..”

Santini on Q –

Drop for Mountain climbers, mosey to SSH, mosey to pavement to greet the loaders. COP with intentional stretches. (no wasted moves workout) Focus on the importance of quality not quantity. Imperial Walkers, mountain climbers, merkins. Move to Pain Platoon.

Squat sequence with unnamed squat exercise for purposes of church lobby. Squats on the balls of your feet, rotating right and left legs. (trust me – they suck). Moved to Rolling Merkins, back to pain platoon squats, lunges, series of sprints, then jumping merkins, Burpees OYO,

Wrap up with more squats, LBC’s CBL’s, flutters and a sprint back to COT.

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ALCATRAZ CLOSED JAN 24TH

2015-01-20Leave a comment

QIC: Senator Tressel
Posted In: Alcatraz

Alcatraz will be closed on January 24 along with all other Fort Mill/Rock Hill area AO’s. Head to The Reservation in Indian Land for the Fort Mill area convergence with Dredd and OBT on Q. Don’t miss it!

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Cross Dressing Q

2015-01-20Leave a comment

QIC: Jekyll
When: 1/20/2015
Pax: Lug Nut (Respect), Pusher, Bubba Gump, Pink Slip , Dark helmet, Trucker, Anchor Man, Serrano, Dory, WWL, Cornhole, Spitz, Hasselhoff, Zima, Pig Pen, Boeheim, Cable Guy, Flat Tire, Sen Tressel(Respect), The Firm, Maximus, Aquaman, Cheddar, Gecko, Spiderman
Posted In: Golden Corral

Per·cep·tion [ pər sépshən ]: perceiving: the process of using the senses to acquire information about the surrounding environment or situation

What the Q sees:

What the PAX sees:

So there was this guy- liked to work out with his buddies. Had worn all shoe tread down to the foot. #fredflintstone. He gets a little loot from ol’ st. nick- not much mind you- the majority goes to M and 2.0, 2.1, 2.2. He goes shopping. Online. Gets a deal. SOME would say…errr… Some DID say they look like women’s shoes. #kicker- they hurt. Way to go. #SMDH

Big numbers AGAIN for GC. This is #problematic in a fantastic way. See: Freed to Lead #mumblechatter aplenty last night on the twitter machine. Triple Claps to @Flattire. He chirped, he posted. #onions

Disclaimer- something about a large cinderblock over your head (at your own risk, of course) and off we went.

COP

SSH, IW, Squatjacks, Runner Stretch, MC, SSH, few others

Mosey behind #hairypeeter for circle of coupons- 4 to be exact. Pax will chop(football style) and pass the block: pick it up, put it down w/ twist. “Put that package away,” 12 cycles #whatdoesbrowndoforyou UPS- anyone? Buehler?

Bring circle in a bit tighter. rinse/repeat. Pass the rock . up-downs throughout(football style) 6 cycles

You had to be there.. try posting…

Grab the Cinderblock Coupons and mosey to hill #lurker

Squads of 4 teams to the bottom. First man backward run up lurker, forward run down. At top- 1 cinderblock burpee. Some had the honor of 5. While runners are gone- teams complete LBCs, Merkins, Lunges

Rinse/Repeat with changes:

First man backward run up lurker, forward run down. At top- 5 bombjacks. While runners are gone- teams complete over/unders with coupon. Also side to side #cavemanmedicineball

Jailbreak AYG back to VT for COT passing the blocks along the way

Naked Man Moleskin

Perception was not the theme this morning but it organically came after further thought. Things may not be as they seem. You may perceive that you are the only one particularly when you look around COT. I assure you brother(s), we are all wrapped in our own successes and struggles. If you dig in, you’ll find it.

For me- Boeheim, Anchor Man, Pusher, Deacon, Aquaman, Santini- the bench is deep…or should I say couch. #mentor Point is- we all have our troubles at various points and at various levels. Recognizing you aren’t alone breeds confidence/strength. Now go text your buddy, grab a coffee and be that guy.

L&R

Jekyll

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Block Party Back Blast-F3 Poker

2015-01-20Leave a comment

QIC: Pebbles
When: 01/20/2015
Pax: Pebbles,1-9er, CSPAN, MacGyver, Chaser, Twister, Backdraft, FNG-Full count, Greenwave, Airborne, ESSO, Old Bay
Posted In: Block Party, Laces In, Laces Out

Warm Up

Mosey to field

25 SSH

20 Squats

20 Imperial Walkers

15 Pushups

The Thang

F3 Poker

(YHC supplied a humble pack 52)

Each suit corresponded to a workout-

Hearts-Burpees

Spades-Squats

Clubs- Pushups

Diamonds-LBCs

The Q drew the card (or cards) from the top of the deck and PAX completed the exercise (based on the suit) for reps based on the number of the card (face cards were 15 and Aces were 20)

Following the exercise(s), PAX ran to the top of the the hill. The first PAX to the top was awarded the Card(s). Best five card hand wins. If you reach more than five total cards, discard the unwanted ones as you go.

Cards were drawn in sets of 1, 2, 3, and 5.

Go until the deck is done

I started to get some “nice Q”‘ from some of the newer guys at the 5:56 mark….their watch must have been fast….

Mosey to the pull up bars and break into groups of four-

100 aggregate (as a group) pull-ups, every time you come off the bar you owe 10 bomb jacks.

COT

Moleskin

Backdraft gave an outstanding effort on his final day in the gloom for a while…he will be going under the knife at 3pm today and will be on the IR for 3 months. We wish him the best and a speedy recovery.
Welcome FNG Full Count

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BB The Tomahawk 1/19/15

2015-01-19Leave a comment

QIC: Sharknado
Pax: Bounty Hunter, ringer, opie, pebbles, Heisman, one niner.
Posted In: Uncategorized

7 Tribesman took a tour of the tomahawk this Morning.

The PAX: Opie, Pebbles, Ringer, Heisman, Bounty Hunter, one Niner, sharknado.

The Thang:

A light Mosey around the tomahawk for a light warm up.

Circle Up:

50-Side straddle Hops

25-Imperial walkers

50-Merkins

50-Squats

Mosey to Benches for 3 sets of 25 Dips/Derkins.

Lunge walk (while discussion of the IL t-shirt took over)

Broad jump across concrete Pad reverse lunge walk back- rinse and repeat

introduction of new Oblique Move (yet to be Named)

Mosey to wall- sit while holding rifle above head and out in front.

4 sets Balls to the Wall- each of pax giving 10 count

Mosey to Bunker Hill

Up and over 5 times- at top: 10 each- Burpies, Merkins, Dips, dry docks, sit ups.

mosey to parking lot for ab lab. (machine guns, rosalita, sit ups, protractor)

COT announcements T shirt finalized, Convergence 1/24

Prayers: sick kids, travel, and headache for opie.

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The Patriot – “Can I Get a Witness”

2015-01-18Leave a comment

QIC: Pusher / Cake Boss
When: 01/17/15
Pax: Peach, Esso, Old Bay, Bogey, Anchorman, Gridlock, Solid State, Red Eye, Iron Horse, Spitz, Lug Nut, Padre, Chowder, Boeheim, Duck Hunt, Megatron, Pulp, Posh, Mayhem, Italian Job, Cake Boss, Pusher FNGs - Wild Hog, Superfly, Witness, Fresh Prince, Primetime, Walker
Posted In: Uncategorized

Not the Grand Funk Railroad kind of Witness, but more of the humble pie kind….more to come!

Mosey to Sullivan MS
COP
SSH x 40
IW x 15
Merkins x 15
Windmills x 15
Squats x 25
SSH x 25

Find some wall
20 Dips
20 Derkins
20 Box jumps
Rinse and Repeat x 15 and then x 10

Mosey to Hill
Jacobs Ladder including LBCs and Burpees 1:7

Hand off to Cake Boss – CB shares weak humor with PAX and then off….

Mosey back to School – Stop for a quick set of 20 DIPS in cadence

Mosey to Football field Split in to 4 groups

25 Merkins, 25 Wide Merkins, 25 Diamond Merkins, 25 CCDs

Run 4 corners of football field between sets of merkins

Circle in Center of Field for more weak humor from YHC and then…

To the Side Line – 1s and 2s Run 100 yards while 3s and 4s do exercise—then flap jack

LBCs, Freddys, Roslitas,

Back to Circle – 25 SSH, 15 Hello Dolly’s, 10 Mac-Tar-Chi, 25SSH

YHC brings group in to discuss that in the COT everyone is welcome…don’t need to get in shape to be in F3, don’t need to be anything but present and your brothers beside you, in front of you and behind you will be there to say YES YOU CAN!! Be confident in yourself and your God given abilities!

COT

29 with 6 FNGs with this awesome crowd at The Patriot! I can speak for Pusher when I say I am humbled and honored to be able to lead such a great group of men in the gloom. We all need each other to be strong and I felt invincible with this group of PAX!

FNG Witness, shared a story about a family in need. I know the men of F3 will do what is needed to assist where possible. Stories like what we heard humble us and make us realize God has blessed us in order to Bless others….AYE!!

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Moderation is for Cowards

2015-01-17Leave a comment

QIC: Cornhole
When: 01/16/15
Pax: Gears, Pusher, Radar, Flat Tire, Dark Helmet, Spiderman, Spits, Smuggler, Longshanks, ESO, Private Ryan, Bohiem, Cheedar, McGruff, Solid State, Gridlock, Airborne, Change Order, Lugnut, Heisman, Deacon
Posted In: Slow Burn

22 men came out to ensure there day started off with something productive on Nothing Day.
Promised everyone there would be no running other than to and from COP. Hip Hip Hoorays all around but the excitement would be short lived.

The Thang

COP
30 SSH
15 IW
15 Mountain Climbers
10 Merkins
15 Windmills

Increasing ladder,starting 1st exercise at first strip and adding next exercise as progressed across Lowes Parking lot.
1-3 Merkin Burbee
2-Windmills
3 Diamond Merkins
4 LBC’s
5-CCD’s
6-Bomb Jacks
7-Wide Arm Merkins
8-Deep Squats
9-Freddie Mercuries
10-Burbees

2 sets of wall sits with merkins

Decreasing ladder, completed the ladder in reverse order.

COT

While this workout may have been on the upper end of “moderate”, everyone pushed themselves. I’m continually amazed how far I and all of you have progressed in our fitness levels. Looking back, I know personally I never would have completed this workout if not for the support, encouragement, and being pushed beyond my comfort level. Great Work Men!

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“You Ain’t Got No Legs”

2015-01-17Leave a comment

QIC: Senator Tressell, Jekyll
When: 1/17/15
Pax: Zima, Funhouse, White Lightning, Pink Slip, Trucker, Smuggler, Gears, Mr. Clean, Change Order, Gecko, cornhole
Posted In: Alcatraz

Bakers Dozen today in the Gloom. 5 men showed off their manhood with EC in the form of running to Alcatraz this morning. #smugglerspecial @Zima wins the #virtualtrophy for putting in 2 miles on the front and the back end. No doubt he’ll be asking his M for a partner carry the rest of the day. We had a scare as the normally prompt/early/#10minutesearlyisontime Senator Tressel wheeled into the parking lot with 3 minutes to spare. Apparently, he couldn’t find his gear, WOKE HIS M (not recommended) and made it to the #beatdown. The Pax did not let this slide, prompting #mumblechatter in the form of “poor little kitten has lost his mittens”

Senator Tressel on the Q

Off to the gloom with a tour of the mean streets of TC. Hills be damned. Landing in a small cul de sac Senator Tressel began our COP. Acknowledging our neighbors with a need to keep the noise down to a dull roar- a quiet cadence was installed. This lead to a @funhouse mention of #sexycount referring to the almost “breathy” tones of our call. A new addition to the lexicon is born. Well done.

Merkins here, IW there, SSH, Cherry Pickers (@decibel special) and couple of confusing boat/canoe calls and we were sufficiently warmed up. Back to campus for Progressive BTTW. What is PBTTW you ask? Balls to the wall mixed with protractor precision. #madscientist Walk up the wall and back down at 30, 60, 90 degrees. rinse repeat X3. #smoker.

S.T. added in karaokes, bombjacks (none earned but we all deserved), wall sits and a few other punishments that I cant recall. Will need therapy to drag it out.

Baton switch, Jekyll on Q

Couple of words on pushing through it, working hard, yada, yada, yada.

Jack Webbs 1:4 x10 usually good for some #chatter. Most folks familiar so everyone knew what to expect
Lt Dan: 1:4 X10. “Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.””
- highly recommend mining the F3 exercises for a few Gems- you’ll come up with something like Lt. Dan. #winner
Mac tar Jai plank jumps- lemme explain- split PAX in 2 groups- relay race/indian run concept
- Plank shoulder to shoulder. man on the end bunny hops over each PAX to end then planks. #kicker- while in plank do mac tar Jai. Good exercise following Lt Dan RINSE/REPEAT
Token ab excerises- LBC, Gravediggers. Who needs abs right now? #notsummer
Eleven’s. Like 7’s only not. Donkey kicks and Jump Tucks #smokeshow

COT

Announcements:

2ndF 1/23 American Sniper movie. 7pm meet Manchester Movies in Rock Hill. HH any time after 5 at Mellow Mushroom
YHC is now your #rushchairman or 2ndF leader to most of you. I look forward to taking this awesome position and building on what @crabcakes has done.

Prayers/blessings

Gears’ sister in law(I think) Cynthia breast cancer- 30 years old
Zima’s brother- fatty liver disease
Blessings: Funhouse’s oldest- @Offspring terrific first semester in school. turnaround from freshman year.

NMM

T’was a smoker of day. Had a lot of fun out there. The positive attitudes out there drive all of us. This is truly a unique and special thing we call F3. Go out there and be better today than you were yesterday.

L&R

Jekyll

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Working Up A Lather

2015-01-15Leave a comment

QIC: Gears
When: 01/15/15
Pax: McGruff, Trucker, Cerrano, Chicken Hawk, Flipper, Minuteman, Anchor Man, Stang, Spits, Cornhole, Funhouse
Posted In: The Ranch

12 Wild Mustangs posted to The Ranch to work up a Lather so they could survive sub-freezing temps. YHC did his best to oblige.

The Thang:

Mosey around parking lot, then circle up for Warm Up w/

Side Straddle Hop x 20
Imperial Walkers x 15
Windmill x 10
Moroccan Night Club x 15
Mountain Climbers x 20

Mosey to Soccer Field for 4 Corners w/

5 Diamond Merkins
10 Man Maker Merkins
15 Carolina Dry Docks
Plank up till 6

Repeat w/

5 Round the World Squats
10 Squat Jacks
15 Monkey Humpers
Plank up till 6

Repeat Both with Double Counts (Crowd Pleaser)

Mosey to Wall on Side of School and Partner up for People’s Chair runner combo:

Left Leg High
Right Leg High
Balls to the Wall (switch to Chair if needed)

One Partner runs to second speed bump while wall exercise is performed by other partner then Flapjack.

Mosey to covered area for Dora 1-2-3. Partner 1 runs small lap while Partner 2 does exercise.

100 Merkins
200 LBC
300 Squats

Mosey back to Shovel Flag to Finish with COT

NMM:

The PAX were very gracious this morning as I attempted to lead the all pro-runners of The Fort down into the icy tundra by the baseball field. As I stepped ankle deep in frozen grass trying to avoid ice patches, YHC decide to call an audible and head back up to the lot. I like to think this was providential, since Flipper decided to #LILO and his posting gave us Evens for partner work.

I spent way too much time on the weinke, since I threw out about half in favor of said partner work, but i think overall it was worth it. Personally, my favorite workouts are partner work because I like to see the PAX both push and encourage each other to make it through whatever the Q has in mind. #ISI

Lastly, I have to thank the guys for showing up and running around The Ranch. This was Colts, not Mustangs, but the PAX took it in stride with minimal mumblechatter.

Announcements:

2nd F gathering for American Sniper 1/23. Happy Hour at Mellow Mushroom 5pm
23rd Convergence at IL for Dredd/OBT led workout
30th Santini leading talk on Faith and Work at Eternal
Chick-n-Wisdom finishing up Luke 6 tomorrow morning

Prayers

Praise for Truckers new job

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