Who needs Crossfit?

2015-01-15Leave a comment

QIC: One-Niner
When: 1/15/15
Pax: Heisman, Ringer, Pebbles, Radar, Bounty Hunter
Posted In: Uncategorized

2 BB in one week for YHC, this has to be some kind of record!

When YHC pulled in this morning he almost thought that the workout was being shut down because once again IL had not one but two patrol cars talking to the PAX (already there) in the parking lot. But to my surprise when YHC walked over, @Heisman was giving the popo the 411 on F3. Let me tell you something about Heisman – he has been working out with F3 for a total of 11 days and is recruiting cops – talk about one hell of an EH from Audit. Anyways, by the time the conversation was getting good a 3rd patrol cop pulls in thinking that we were all going to get arrested, but quickly learned that he was being brought into a Heisman sermon on F3. Moral of the story, IL land can attract cops for good and for the misinterpreted. Way to go Heisman and maybe we will see one of them out there soon, as they seemed genuinely interested in F3.

No Warm up today – no TIME!

The Thang:

800m indian run w/ KBs

400m run

12 pull ups
21 KB swings

400m run

12 pull ups
21 KB swings

400m run

12 pull ups
21 KB swings

800m run with KBs

30 KB clean and press
30 Burpees
30 lbcs

800m run

30 KB swings
30 Burpees
30 lbcs

800m run

30 KB clean and press
30 Burpees
30 lbcs
90 sec of SSH

COT

Announcements: 1/24 DREDD/OBT Qing the Reservation at 0700. 2nd F: 1/23 Meet at MM @ 1700 and stay for American Sniper at 1900 – Rock HIll

Prayers: Unspoken and to get Opies ass back out on the court. Feel better Opster and stop Qing WEP!!!!! IL needs you to POST. Really, no hard feelings.

TClap |

Time to Sharpen….and be Sharpened

2015-01-15Leave a comment

QIC: Beacon, Seantor Tressel
When: 01/15/15
Pax: Boheim, Mr. Clean, Bubba Gump, Menthol, Cake Boss, Santini, Esso, Chowda, White Lightning, Pusher, Repeat, Pig Pen, Cyclops, Senator Tressel, Java, Beacon.
Posted In: Laces In, Laces Out, The Fort

16 Faithful fought the urge to sleep in and came out to sharpen themselves, as well as their fellow PAX.

The Laces Out crew hit the hills of Fort Mill for a little speed work (3-5 miles), led by Seantor Tressel.

The Thang

Laces In Warm-Up

Jog up and down hill in parking lot of WEP

SSH x 20

Imperial Walker x 20

Windmill x 20

Partner Up for Dora 1-2-3

Partner 1 runs to top of parking lot hill and back down. Partner 2 starts the following exercises and they flapjack until complete.

100 Hand Release (aka CSPAN) Merkins – Because we all want to make sure we are doing true, good form merkins

200 LBC

300 Squats

Mosey to bottom of “The Hill” @ WEP

1 Merkin @ top / 5 Bombjacks @ bottom. Repeat 2/4, 3/3, 4/2, 5/1.

Still with partner, Partner Chase around the track. First partner does 10 merkins, second partner takes off, at a mosey pace. (The Q nearly bit off more than he could chew on this one…T Claps to Boeheim and Java for pushing me through. And to Chowda and Esso for letting me join their team near the end).

Mosey to COT for SSH, MErkin party and finish with Laces Out crew.

Naked Moleskin

Before, during and after the workout, we talked about #ISI and what it means. YHC challenged the PAX to seek out that man (or men) that need to be “sharpened”. We are leaders. It is what we are called to do. The PAX was also challenged to look inward, at themselves, and think about where in their lives they need to be “sharpened”. Everyone was encouraged to work on those areas and seek out someone, within the PAX or outside the PAX, to help in the process.

Prayers for Bubba Gump’s brother, as well as a speedy recovery for Package….mumble chatter was that he had surgery as an excuse to wear tank tops for the next 6 months. Unspoken prayers, as well.

As always, I am humbled and honored. Thank you, PAX.
Check the weekly email for updates on:

Indian Land Convergence 1/24/15- All Fort workouts will converge in IL for a guest Q lead by Dredd and OBT, see pre-blast
F3 Rock Hill/Patriot Shirt Order- 5 styles to choose from ranging from $20-$34. Buy one or 12, shirts delivered to Italian Job at Patriot mid-Feb, http://f3.mudgear.com/collections/sc-rock-hill (good looking logo too!)
Banks Trail Middle Schoolis hosting our annual 5K on February 28th at 9am to raise money for middle school sports. To sign up, go to http://go-greenevents.com/event/id/3207. We would love to see a strong F3 showing! Family sponsorships are also needed and can be tax deductible.

2nd F (issues/ideas contact Crab Cakes- tysoncampbell@gmail.com):

Truckr is heading up a viewing of American Sniper on 1/23

Cake Boss is heading up coat, hoodie, glove drive for Operation Rapid Fire. http://f3nation.com/2015/01/08/operation-rapid-fire-hats-gloves-hoodies/
Monthly 2ndF Lunch

Uptown- last Friday of each month, 12-1pm, Mellow Mushroom (S. Church St & MLK Blvd)

Rock Hill- Every 3rd Tuesday – McHales – (1800)

3rd F (issues/ideas contact Cake Boss- bjmullen60@yahoo.com)
Thursday’s @ 0645 Jumpin Java- Cobra Kai Q

Friday’s @ 0600 Chick-fil-a

2015 Bible Challenge- Twister is taking a lead on a new challenge! Start the New Year right with the 100 day New Testament Challenge, the following link will give you a 90 day plan – 10 flex days!! http://victoryoutreachsanjose.org/Read%20NT%20in%2090%20days.pdf

TClap |

Abundance of … progress

2015-01-14Leave a comment

QIC: Double D
When: 01/14/15
Pax: Santini, Cake Boss, Deacon, Flipper, Lugnut, Spitz, MacGyver, Backdraft, Pusher, Chicken Hawk, Gears
Posted In: Ring of Fire

12 brave pax posted to The Coop to have their feathers ruffled.

The Thang

Warm up run w/karaoke down to stop sign at SCES

COP — Mtn climbers x20, IWs x20, SSHs x30

Mosey to covered walkway behind school

Bear crawl to first post, backward lunge walk to next post (alternate all the way to school building)

Plank sequence

Retrace route with backward bear crawl to first post, forward lunge walk to next post (alternate all the way back)

Plank sequence

Run to pull up bars and partner up
Partner 1: continuous pullups
Partner 2: run to top of burm across the street and back (flapjack)
(three cycles)

Plank sequence

Mosey to Automotive Ed building

People’s chair

Balls to the Wall

Grab a tire from the pile:
Overhead press x10
Decline merkins x10
MakTIRE N’Dyae x10
(rinse & repeat & return tire)

Run to high school building

People’s chair

Wall donkey kicks

People’s chair

Partner up again
Partner 1: continuous sumo squats
Partner 2: run to JROTC flag pole and back
(rinse & repeat)

Run to rock pile near stadium and grab a rock
Russian Twist w/rock x10
Flutter kick x20
Russian Twist w/rock x10
Hello dolly x20
(return rock)

Run home

COT

Naked man moleskin

YHC’s first Q at the AO fka Abundance of Pain was the perfect setting to unpack my thematic word for the new year – #Abundance (see John 10:10). The gospel’s promised abundance of life is right in front of us everyday – if we choose to see it. It is ever-present in large ways and small, we just have to get the messages of our culture and the pressures brought on by expectations to stop dominating our thoughts. Abundance is here and it is not about perfection. Strive for progress, not perfection. Then see the abundance emerge. And respond with gratitude and generosity.

It was an honor to lace up as Q with this group for the first time in 2015. Thanks for the invite Chicken Hawk!

The pax admirably tackled the tires with plenty of zeal. That pile is fodder for many more rounds of pain….hated to leave it so quickly after only a small morsel.

Thoughts and prayers with those pax going under the knife — Package and Backdraft. Godspeed!

TClap |

PHOP Breezy but not too Easy

2015-01-14Leave a comment

QIC: Chaser
When: 1/14/15
Pax: Padre, Bogey, Tinker Toy, Posh and FNG -Mailman
Posted In: Uncategorized

6 men braved what was supposed to be 27 degrees and rainy morning…as it turned out, it was a bit warmer with no rain. The PAX seemed genuinely disappointed….this was one sick group. The breeze kicked the chill factor up a notch but we got down to it and shrugged off that chill pretty quickly.

Warm Up: 20 IW; 25 SSH; 20 Windmills; 10 Long slow merkins; 1 minute true plank; 10 Peter Parkers; 10 Parker Peters – long lap around the AO to get the blood pumping.

The Thang

4 Corners drill around the building (Run to corner – 10 burpees; Run to corner – 20 squats; Run to corner – 15 burpees; Run to corner – 30 squats)

Another long lap around the AO – ending in parking lot to play with the toys.

Rd. 1 Tires – 2 minutes of decline round-the-horn merkins with feet on tire – all pax hold position and the merkin rotates clockwise. Switch to incline round-the-horn merkins with hands on tire for 2 minutes. (YHC Note – this was much more miserable than I had imagined…painfully close to an Omaha but we suffered through it together)

Rd. 2 Rope – Jumping Squat rope – all other pax run around building and then switch out. The cries of “I thought you were going to run quicker” were fast and furious.

Rd.3 Sandbag – Wall sit with sandbag overhead press and pass – 5 (or so, I lost count) leg-quivering rotations. It say something when you look forward to the overhead press to get your mind off your legs.

4 Corners drill once again (10 burpees, 20 squats, 15 burpees, 30 squats)

Another long lap around the AO and then on to AbLab (Freddie Mercury; Padre’s Spiderman – six inch peter parkers; looooong plank by Bogey, LBCs; V-ups; Flutter kicks)

COT – great group of guys this morning including FNG Matt n/k/a “Mailman” who was so named for his questionable choice in movies…”You’ve Got Mail”…really?? We won’t judge…MUCH. Brief discussion about F3, #HIM and a warm welcome to the group. Prayers spoken and unspoken lifted up as Padre led us out. You know it was a good one when you can feel the heartbeats in the hands of the men on your shoulders in the BOM. Again, very proud to lead this group this morning.

TClap |

No rain in Indian Land!

2015-01-13Leave a comment

QIC: One-Niner
Pax: Beast, Sharknado, Funhouse, Jekyll, Bounty-Hunter, Ringer, Heisman, Gears, Aquaman, Smuggler, FNG (Radar)...missing one and might have named someone that wasnt even there...oops
Posted In: The Snake Pit

So the fact that I am even writing a backblast is a miracle in itself, work has got YHC burning the midnight oil and is actually writing this while on conference calls that I really should be paying attention to. Anyways, I have been called out on several occasions by Bounty-Hunter to start writing these, so I am going to do my best to remember what occured what seems like weeks ago (Monday).

Warm-Up:

Run around the parking garage for about 3min
100 SSH
75 Air Squats
50 Merkins
25 Burpees

The Thang:

20 Toe Touches on the rafters
Sprint
40 Russian Twist
15 Toe Touches
Sprint
40 Russian Twist
10 Toe Touches
Sprint
40 Russian Twist
10 Pull-ups
Sprint
5 Pull-Ups
Sprint
20 Merkins
Sprint
Crab Walk
Bear Crawl
Sprint
30 Dips
25 Dips
20 Dips
15 Dips
15 Dips
10 Dips
15 Decline Merkins
10 Decline Merkins
10 Decline Merkins

Ab Lab

6 inches, 45 degrees, 90 degrees, watch out for car, back to 6 inches, 45 degrees, 90 degrees
Low Slow Flutter – cant remember how many
Dieing Cockroach – how many?

COT

YHC talked about how F3 has made an impact on his life evident in the message that was received by the M the night before.

Prayers for Jekyll (family), Bounty Hunter (little one on the way) and Beast (possibility of adoption)

Shout out to FNG RADAR! Strong first POST!

TClap |

Well Crud – It’s Raining! (Wimper, wimper…)

2015-01-13Leave a comment

QIC: Tatanka (Name represents a great leader, Sitting Bull, not the crying indian in the "Do Not Litter America" campaign of the 70's - Need to be more like Sitting Bull)
When: 01/12/15
Pax: Senator Tressel, McGruff, Anchorman, Decibel, Software, Chicken Hawk, Change Order, Grid Lock, Uncle Cracker, Solid State, Lug Nut, Spitz, Cake Boss, Tatanka and FNG Scuba Steve
Posted In: The Armory

So it appears YHC has a bit of a confidence issue lately. Not sure why, but when Jekyll started rallying a mutiny to head to Indian Land (bunch of slackers over there anyway) for a high and dry tour of some parking garage, YHC got a bit testy on the Twitter machine and started calling people out, complaining, and generally feeling sorry for oneself that no one would show up for a wet, soggy Q at The Armory. What a Nancy. #shameful #wuss Continue reading →

TClap |

Pebbles @ WEP, let’s go to GC

2015-01-13Leave a comment

Posted In: Golden Corral, The Fort

After a brisk run with Jekyl, Gears and Cornhole, YHC was greeted by a mass of PAX. Maybe it had something to do with Peebles on the Q @ WEP that drove these guys north, but never the less they came. The mummble chatter started early as I attempted to give the PAX a preview of what was on the Weinke, but either due to lack of coffee or impressed that I actually remebered that it was my time to Q, the PAX had an attention span of a gnat…. So we took off.

Quick run to back of Hairy Peter:

COP warm up = SSH, Imperial Walkers, Merkins – let’s go

The Beat Down
1 – Run some distance to a perfect,painful spot
2 – Diamond Merkins
3 – Tuck Jumps
4 – 4 count Carolina Dry Docks
5 – Roll Ups (full sit up and stand up with no hand assist)
6 – Wall Merkins (180 degrees of pain)
7 – Round the world squat jumps
8 – Merkins
9 – A$$ to Gra$$ Squats
10 – Burpees (crowd favorite)

We got through 6 rounds and then mosey back for final ab work with the slowest Freddy Mercury cadence imaginable. Didn’t really start hurting until 13. We went to 20.

Final excercise of Protractor was interupted by comments, Trucker, that called for a Bomb Jack retribution. Then someone, Maximus(?), continued with the conversation and we ended up with the final excercise as 20 Bomb Jacks. Fine with me.

COT

As YHC observed the mass of PAX standing around me as we counted off, I was amazed that 28 guys would roll out of the Fartsack in the rain, not knowing what was waiting for them and still push through with 100% effort.

Prayers go to Gears’ sister that just found out about cancer, Bubba Gump’s brother with operatin Part Deux, and Grace as she is coming closer to going to be with her Lord, give peace to her Family.

FunHouse out

TClap |

Patriot Shirts Now Available

2015-01-12Leave a comment

Posted In: The Fort

Gentlemen,

We’ve worked hard to get an awesome design for our shirt. Pre-orders will be taken until end of day 01/24/2015 and will be delivered to me in mid-February. Once received, I’ll get the shirts to you (saves you shipping charges). Get one http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order

American Apparel Tri-Blend $22

MudGear Fitted Race Short Sleeve $32

MudGear Loose Short Sleeve $33

MudGear Fitted Race Long Sleeve $34

MudGear Loose Tee Long Sleeve $35

TClap |

Moderately Entertaining

2015-01-11Leave a comment

Posted In: Slow Burn

14 Pax met for Slow Burn and were promised to only be moderately entertained. While there were only 15 reps per exercise, there was above average grumbling.

The Thang:

Disclaimer followed by Mosey to Lowes parking lot

COP

SSH x 30

IW x 20

Windmill x 15

Monkey Humper x 15

Merkins x 15

Mtn Climbers x 15

Dry Docks x 15

Moroccan Night Clubs x 15

Mosey to Baxter Bunch – Partner Up

Partner Derkins x 15

Partner Picaboo Streets x 15

Partner Dips x 15

Partner Sit ups x 15

Partner Leg raises x 15

After each partner has completed exercises….

Lunge walk to 1st crosswalk

Bear crawl to 2nd crosswalk

Lunge walk to 3rd crosswalk

Sprint Back

Rinse and repeat two times

Mosey Home

BOM

There are multiple quotes, books and blogs out there about the importance of repitition and its key to your success. While we dont need an Oprahbomb here, there is no question that ISI and the accountability of having a partner was the focus of this workout. Hope you enjoyed it!

Check the weekly email for updates!

TClap |

Winter Is Here

2015-01-09Leave a comment

QIC: Twister
When: 1/8/15
Pax: Tatanka, Santini, SO, Mayhem, Deacon, Pusher, C-SPAN, Red Eye, Package, White Lighting, Twister + one more
Posted In: Laces In, The Fort

The Thang:

12 “Kennys” showed up for a pre-Joe Davis warm up.

Warm Up – literally

– 20 LSS, 10 WM, 25 SSH

The Main Event

– Run to WEP corner
– 20 LSS, 10 BJs, 20 Merkins 2X
– Run to Orchard
– 25 LBC, 50 CR, 25 LBC, 25 FK
– Run to 21 with 50 SSHs & 25 LSS at light
– Run back to Orchard
– IATA discussion
– 25 LBC, 25 FK
– Run back to COT “area”
– :10 Dealer’s Choice

What did we learn: Mumble Chatter should be a XM station; the Q can NOT participate in said mumble chatter.

#IATA #NOFATPANTS

TClap |