Chick- n – Wizdim (Game Plan) – The Fort 3rd F

2014-12-15Leave a comment

QIC: The PAX
When: Dec 14-Mar 15
Posted In: Uncategorized

11/07/14: Luke 1 – Cake Boss – John The Baptist Foretold/Jesus Foretold/Birth of John the Baptist

11/21/14: Luke 2 – Assassin – Birth of Jesus/Shepherds and Angels/Boy Jesus in the Temple

12/05/14: Luke 3 – Pusher – John the Baptist prepares way/repentance/baptism with Holy Spirit

12/12/14: Luke 4 – Anchorman – Jesus tempted/Jesus begins ministry/rejected in hometown

12/19/14: Luke 5 – DD – Jesus calls first disciples/Cleans Leper/

12/26/14: Luke 5 con’t – Deacon – Calls Levi/About Fasting

01/02/15: Luke 6 – Cake Boss – Twelve Apostles, Beatitudes, Love your Enemies, Judging others

01/23/15: Luke 7 – Red Eye

02/13/15: Luke 8 – Airbourne

01/30/15: Bible Challenge Speaker Series: Santini Eternal Church Office behind Zaxby’s

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Gifts

2014-12-15Leave a comment

QIC: Deacon
When: 12/15/14
Pax: Photo Bomb, Crash, Spitz, Black Hawk, McGruff, Change Order, Gears, Lug Nut, Solid State, Chicken Hawk, Boy Band, Assassin, Green Wave, Anchor Man and Cake Boss
Posted In: The Armory

Warm-up: SSHs (20x), IWs (20x), Slow Sumo Squats (15x), WMs (15x), MC (15x), Peter Parkers (15x), Dying Cockroach (20x)

In the main parking lot:

Drill 1: Jog to/from the light post, Right-Side Karaoke and back

Drill 2: Backpedal to/from light post, Right-side Shuffle and back

Kettle bell drills:

Drill 3: Swings (15x), Skull Crushers (15x), Curls (10x each side), sit in a squat w/the kettle bell when finished

Drill 4: Goblet Squats (15x), Kettle bell merkins (10x each side), Shoulder press (15x), sit in a squat w/the kettle bell when finished

Run a lap around the parking lot

Drill 5: Tricept extensions (10x each side), Figure 8s (10x), Flutters w/ kettle bell (30x, single count), sit in a squat w/the kettle bell when finished

Drill 6: Oblique press w/kettle bell (10x each side), Halos (5x each way), Russian twists (15x), sit in a squat w/the kettle bell when finished

Mosey to the sidewalk

Drill 7: Derkins (15x), Step ups (10 each side), Dips w/your left leg in the air(15x)

Drill 8: Incline merkins (15x), Jump ups (15x), Dips w/your right leg in the air(15x)

Drill 9: CCDs (15x), Dips w/your left leg in the air(15x), Dips w/your right leg in the pair(15x)

Partner Drills
– Line up at the light post

Drill 10: 50 chest presses (bench press) total and alternate runners to the light posts.

Drill 11: 50 curls total and alternate runners to the light posts.

COP: Chop sticks (20x), Heels to Heaven (20x)

Moleskin:
——————-
As we approach this Christmas season, remember to thank God for His gifts. Share your gifts. Bless your wife with the gift of emotional presence which is more valuable than presents under the Christmas tree. Bless your children with the character-shaping gift of being a good example.

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F3Dads of #Impact

2014-12-142017-06-16Leave a comment

QIC: Rooney & White Lightning
When: 12/13/14
Pax: Bayheim, Abu, Jeter, Darth Vader, Hard Drive, Mr. Clean, Mrs. Clean, McGuyver, Red, Chaser, Flash, Shocker, Change Order, Cartwheel, Maximus, Hasselhoff, Icky Woods, Man of Steal, Senator Tressel, Martin Kratt, Mongoose, Sprinkles, Flat Tire, Princess Peach, Sniper, Gears, Sweet Sweet, Brick Master, Jeckyl, Luigi, Jeckyl Jr., Chip Shot, Trucker, Low Boy, Semi-Truck, Rooney, Jellyfish, T-Rex, Zima, Hot Wheels, ACME, Catfish, Turbo, Magnum, Hardrive, Ivan Drago, Cornhole, Roadrunner, Cakeboss, Flipper, Cocky, Crawdad (FNG), Jack Rabbit, Little Lightning, Keeper, Solid State, Impala, Twister, White Lightning
Posted In: Alcatraz, F3 Dads, The Fort

I dedicate this post to Jellyfish and T-Rex…the two greatest gifts God could have ever given me!

And so it is…that on December 13, 2014, after over 100 men and women attended The Fort/FiA Christmas party, 59 Dads and 2.0s posted for a #F3Dads workout on a beautiful December morning.

The Thang:

White Lightning on warm-up Q…

Line up
– jog to the fence and back
– butt kickers to the fence and back
– high knees to the fence and back
– Circle up
– SSH / IW / windmill / merkins / Mtn climbers x 10
– Circle Plank – tap person to your left and pass it around

Split up…Runners with White Lightning for 5k — Rooney on Q at Alcatraz with younger 2.0s

Runners:
– 2 miles to Trailhead park
– dads bear crawl up / 2.0’s merkins – flip flop
– dads bear crawl / 2.0’s lbc’s – flip flop
– plank o Rama
– mosey to the flag at veterans parks – pledge of allegiance
– Run to the YMCA
– COT

Bootcamp:
-Parachute – squat waves, merry go round, color swap
-Tunnel of Love – Dads plank & 2.0s go through
-Over Under – Dads plank and lay flat (2.0s go over under)
-Line Up bear crawl, lunge, jog (rinse and repeat back)
-Water break
-Everybodys it tag
-Sharks and minnows
-Windmill
-LBC
-LSF
-Superman
-Pull Rip Cord
-Merkin
-Russian Twist
-Windmill
-Mosey to baseball netting
-5 Burpees OYO
-Dads carry 2.O’s across field
-COT

PAX and 2.0s met at the Gold Hill YMCA after their split workouts for a 2ndF event on the soccer field. Hot Chocolate, coffee, Krispy Kremes and Dunkin Donuts filled the bellies of Dads and 2.0s. I would like to provide a special thank you to the M’s of White Lightning, Cake Boss, Mr. Clean, Zima and @wareaglesara (my M) for setting up the coffeteria! F3 would not exist without the sacrifices made by the M’s of F3 Nation.

I posted at The Fort on Saturday morning before the #F3Dads event. Aside from a great beatdown by Santini…he spoke of #Impact (Becoming men of #Impact). At the COT I watched Santini and Double D hand the Shovel Flag to CSPAN as the torch was passed to a new keeper of The Fort.

When I joined F3 in September 2013 there were no workouts in Rock Hill or Indian Land. There was no Coop, Ranch, Slow Burn, Golden Corral, or Flight Plan. These three men (Santini, DD, and CSPAN) of #Impact have inspired me to be a better man for the last year and a half.

Fatherhood is not easy, but it is one of the most important jobs I will ever have. Fatherhood is what made me realize the meaning of true sacrifice and the importance of being a man of #Impact. There is no greater #Impact I can have than on the lives of my two boys.

It was an honor to spend an hour with other men and their 2.0s Saturday morning. What a powerful image it is to see so many dads with their 2.0s. This is the America I know and love. This is the #Impact of F3. Men of The Fort…Thank you for the #Impact you have had on me and my boys!

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Hype of the Army – Navy football game….

2014-12-14Leave a comment

QIC: Trucker and Gears
When: 12/13/14
Pax: Trucker, Gears, Cornhole, Smuggler, Change Order, Cable Guy, Mr. Clean, Sen Tressel, Gecko, Maximus, Zima, Decible
Posted In: Alcatraz

Even though YHC never played football nor was in the service, my family members went through their college careers at the Naval Academy. So YHC has had a special connection to todays game and the importance of our military and how they learn to be leaders and be accountable. Unlike other schools, their rivalry is not about hating the other, it’s about pride and duty. Isn’t that what we are called to be as leaders, fathers, and mentors? It’s not about being better than the guy next to you, it’s about helping and “I am Third”.

So in honor of this great tradition, YHC and Gears lead the PAX on a Navy PT theme. 12 PAX decided to challenge themselves after our F3 Christmas party the night before with lots of cold suds.

The Thang:
Mossy in formation through the streets of Tega Cay.
COP x15 each:
SSH
IW
Merkins (for those doing the December Merkin Challenge)
Russian Squats
Windmills

Mossy to playground and pick up a paver on the way; break into 3 groups
Group 1 = 10 pullups
Group 2 = 5 Mountain Burpees
Group 3 = 15 Squats with Pavers
Rinse and repeat

Mossy to baseball field and line up at one end:
Army crawl to other side and do
10 merkins, 20 LBC, 10 wide arm merkins, 20 Russian twists, 10 diamond merkins, 20 scissor kicks
Army crawl back and repeat cycle.

Navy seal sit ups
Flutter kicks
Rinse and Repeat

Handoff to Gears

Line up in parking lot and complete slurpies
Sprint to first cone and back, 10 Sgt Dan rotations
Sprint to second cone and back, 1 burpee
repeat until you hit 5 each

Run to Tega Cay Golf Course trail and pickup a nice rock
Jack curls: 1 merkin with one hand on rock, 4 bicep curls. Increase to 10/40 and alternating hands on rock
Run back to COT

As always an honor to lead a great group of PAX and grow as a leader and be accountable. We continue to ask for prayers to those PAX injured and for the sad clowns. To our service members, prayers to all who serve this country and have to be away from family during the holiday season. GO NAVY!

Trucker

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165 Burpees and Counting….

2014-12-13Leave a comment

QIC: Burgundy and Chicken Hawk
When: 12/13/2014
Pax: 11 - Winchester, Peach, Italian Job, Pusher, Bogey, Assassin, Twister, Posh, Chet-to
Posted In: Uncategorized

11 Men endured the Sub 30 degree temperatures for a burpee festival courtesy of Burgundy!

The message: Being a Leader is knowing that sometimes you can’t control your circumstances but you can control your reaction to your circumstances. Make a choice to look at you life through God’s eyes rather than your own to see how he is working to mold you into the man he wants you to be.

The THANG

COP
10 different exercises with an incremental burpee between each exercise (example Round 1 – 10 SSH and 1 burpee, Round 2 – 10 merkins and 2 burpees, etc…)

55 Burpees in total after COP

SHOOT & LADDERS. A fun take on the popular children’s game.

Every lines up on a line (back to woods)

deck of cards in the middle of the soccer field
On each card is an exercise that’s challenging like 30 merkins or 15 burpees or 30 mountain climbers
The person on the end will run to the deck of cards – pick an exercise and will either say SHOOT let’s do the exercise and then everyone will do that exercise as a group
Or that person can yell out LADDERS.
Then that person will then join everyone else on the line and we will bear crawl to the middle of the field and then do the spider walk back to the starting line
Rinse and repeat through the entire PAX.

135 Burpees in total after Shoots and Ladders

Starfish 6-25

Split into groups of 3-5 as many groups as necessary based on size of PAX.
First exercise is called by the Q for 25 reps.
Each group is competing to finish the exercise first, after the 6 finishes then 1 member of the team runs to the middle to grab a card. T
The person that got the card becomes Q and calls out the next exercise, repeat until all cards are taken.
The winning team has the most cones. The winning team calls out the penalty exercise (Burpees) for the PAX and the PAX has to do as many exercise count as the winning team that can hold the plank.

155 Burpees in total after Starfish 6-25

Burpicide Ladder

Suicides (4 rounds) on soccer filed (1/4, 1/2, 3/4, full)
10 Total Burpees during excercise

165 Burpees in total after Burpicide Ladder

Three minutes of Mary:

6 ab exercises for 30 seconds each without having feet touch the ground. LBC, hello dolly, Freddie Mercury, high low flutter, Russian twist

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Moderate is a State of Mind

2014-12-12Leave a comment

QIC: Gears
When: 12/12/14
Pax: Waldo, McGruff, Decibel, Cake Boss, Solid State, Hard Drive, Deacon, Old Bay, Gridlock, Car Bomb, Lug nut, Assassin, Blackhawk, Destiny, Longshanks, CSPAN, Crash, Spits
Posted In: Slow Burn

FNG Friendly

Another fine morning in the gloom with 19 fanboys of the First and Second F. After a short speech by YHC on the merits of Moderate and the disclaimer, we took off.

Indian Run to Front Lowe’s Corner
SSH
Windmill
IW
MNC

Indian run to back of Lowe’s Lot
Dips
Incline Merkins

Indian run to front of Lowe’s Lot

4 corners:
Monkey Humpers
Lunge Hop
Squats
Plankorama led by First PAX to finish

4 corners:
Crab Cakes
Recline Dips
CDD
Plankorama led by First PAX to finish

People’s chair while each person does:
10 Merkins
20 SSH
20 Squats

Mosey to Empire Lot

Six Minutes of Mary:
Wheezy Jefferson
Rosalita
LBC
Superman/Banana

Dealer’s Choice Ab Work by PAX

Jailbreak to CFA for COT

Naked Man Moleskin
I read Freed to Lead recently and discussed the merits of a “Core” workout with a few of the PAX while running last week. When Hard Drive asked me to lead Slow Burn this week, I thought it was a good opportunity to remind the PAX that while we like being stronger, we need to think of the guy who leans on Excuse #1 to keep him from his first post.

Slow Burn should be for that guy, and I want to feel like I am not lying when I tell the neighbor I have been EH’ing that he can handle moderate. This means we need to try to keep it moderate even when there are no FNGs so that it is our culture, not just an exception.

Regarding the actual workout, I was initially disappointed that I ran out of Ab work on #SixMinutesOfMary, but the PAX stepped in with no complaints to fill the void. I got kudos from the PAX after and, while I was driving home after Chik-n-Wisdom, I thought of how we aren’t required to have it all together.

What we are required to do is to be willing to get out of the fartsack and lead. This isn’t limited to F3 workouts, but is applicable to all aspects of our daily lives.

From Isaiah 59:15-16 – “The Lord looked and was displeased that there was no justice. He saw that there was no one, he was appalled that there was no one to intervene; so his own arm achieved salvation for him, and his own righteousness sustained him.” The Lord gave us his righteousness through Jesus, so let’s be the Arm of the Lord to intervene in this world till he returns.

Lead your family.

Stand Up.

Push Back against The Curse.

Make a Difference wherever you have an opportunity.

Lastly I want to give shouts to Assassin for recommending the butt kickers/high knees on the Indian Run to keep it Moderate as well as all the PAX who show up every week to keep Slow Burn strong even when we’re sub-30’s weather.

Announcements:
Party Tonight at 1800, see the preblast from Crab Cakes
Baxter Trail Run on New Years Day, 15K and 5K option
Joe Davis on Jan 10th

Prayer Requests:
Many Prayer requests this morning for those who are sick (I believe it was Destiny’s sister, Blackhawks friend) or have lost loved ones (Airman’s father).

God has a plan, we just need to be willing to do his will and keep pushing back against the temptations of the flesh with the Lord’s help and our Brothers (thanks for the 3rd F this morning Anchor Man).

TClap |

Do I Need a Breath Mint?

2014-12-11Leave a comment

QIC: Burgundy
When: 12/10/2014
Pax: Twister, Bogey & Padre
Posted In: Uncategorized

Even though we lacked in numbers, we made up for it with the workout

The Thang

Run 3 laps around the church

Circle of Pain – 10 each – SSH, Slow squats, Windmill, Merkin, X’s & O’s, Mountain Climbers, Moroccan Night Club, Carolina Dry Dock, Imperial Walker, 5 Burpees OYO

300 Workout
4 different exercises
Merkin – Squat – LBC – Windmill

300 reps each – each person adds to the previous number before them.

1 minute at each station and switch

Planks – Hold for 30 seconds – rest for 30 seconds

Hold for a 1 minute – rest for 30 seconds

Hold for a 1:30 – rest for 30 seconds

Hold for 2 minutes

Ab Lab – Went around and everyone called out an ab exercise for 50 count

Back to 300 Workout, but did as many reps as possible at each station in 2 minutes

COT

We had a funny conversation about a woman who I was interviewing had some really bad breath and how to politely tell her to use a breath mint. Bogey helped us with our etiquette on how to suggest someone take a breath mint when they really need it.

While the number 300 looks intimidating once you focus on the task at hand – the number really doesn’t matter and the same goes in life.

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You’re not cold if you’re moving

2014-12-11Leave a comment

QIC: Jekyll
When: 12/11/2014
Pax: Twister, Anchor Man, Double D, Repeat, Minute Man, Burgundy, Waldo, One- Niner, CSPAN, Boeheim, Maximus, Trucker, Tatanka, Pusher, Mr. Clean, Duck Hunt, Pig Pen, Bubba Gump, Zima, Senator Tressel, Sheldon(FNG), Striker, Audit, Rooney.
Posted In: Laces In, Laces Out

Cold Cold Cold. Ultra impressed this morning with the #highcount of PAX in the Gloom. Both at Laces In/Out (24) and across the way at The Ranch (21) and Indian Land (5). 50 PAX in sub 30 degrees. Amazing. Be proud of our group. Be proud of yourselves for taking the #redpill

14, yes, 14 took off for a 5 miler and a Tough Ten stayed behind-

The Thang:

Pearls on a String: 6 post markers

5 Burpees

5 Burpees, 10 Merkins

5 burpees, 10 Merkins, 20 Jump squats

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise, 50 SSH

Stairway to Heaven: 5^th light post

Partner up. Size/skill matter. Partners will push, encourage to go faster, do better, not quit. #accountability

~~Partner carries~~

Leap Frog up, run back

Crazy 8’s: 8 reps per exercise, 8 trips

Top: Mountain Climber, Air Squats

Bottom: In/Out, dips

COT

Naked Man Moleskin

Thanks to @Pusher for the words on remembering what this Christmas season is for. #Challenge to dip into #TheBook this month and read a gospel.

“If you always do what you’ve always done, you’ll always get what you’ve always got.”

In our work- if you put in a “6” or “7” effort, you are going to get a “6” or “7” result. You may be able to hide if for a little while but eventually it will catch up to you. You will know it too- long before your boss or customers catch on…and they will.

Workouts- #Effort: if you are loafing through don’t expect better results. At the same time, our muscles, enthusiasm and our weight plateau. Change it up. Join up with the Run and Guns, Laces Out, Mustang guys. Maybe concentrate on higher reps for pull ups (#awful) or bicep work outs. Lastly- if you are eating poorly, your results will not change.

Marriage/family: Do something new, change up the roles. Be open to different methods. Get off the couch. Move the laundry from the washer to the dryer. Empty the dishwasher. But those are just chores. Are you giving “6” or “7” emotionally to your wife? If you want better, do better. #guilty

Self: Take care of yourself. Take pride in taking time for yourself. As men, we try to fix everything and everyone else while machismo or conventional roles tell us to suck it up and leave little left for us. It can be joining a softball team, a golf league, and as simple and meaningful as 30 minutes of quiet. Reflection or prayer. No ipod, or outside #whitenoise.

With that, Be better today than you were yesterday.

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Be careful or you’ll poke your eye out on frozen grass

2014-12-11Leave a comment

QIC: WorldWide Leader
When: 12/11/14
Posted In: The Fort, The Ranch

21 PAX took to a frigid gloom for WWL’s last hora in his mid-twenties.

The Thang:

Warm up jog around school

COP under lights

“so i can see you ugly mogs”-WWL

SSH, squat, IW, merkin, mountain climber

Mosey to start of tree line:

Karyake down and back

Side shuffle down and back

Butt kicks half way jog half

High knees half way jog half

Lunge walk

Alligator push ups to first tree, frog jump to second, bear crawl to third, frog jump/bear crawl to end of tree line.

Jog back to start line

Repeat, replace alligator push ups with inch worm

Mosey to school drop off area, partner up

Partner 1 lap around parking lot

Partner 2 merkins, 100 as team flap-jacking

Repeat with LBC

Repeat with burpees (crowd favorite)

Ab lab- flutter kicks, hello dolly, russian twists

Mosey to COT

Moleskin

T-claps to any pax diligent enough to workout in sub 30 degree temps! it was COLD, but plenty of movement and little mubble chatter. and yes i about lost and eye today during alligator push ups when I my eye was impaled by a blade of frozen grass.

Welcome Puppy Chow, McGruff’s 19 yr son, a kinesiology major at the College of Charleston!!

Remind of F3 holiday party tomorrow night, 6pm.

With the passing of several friends and loved ones, the pax reminded us today of how fragile life can be and to stay focused on what’s truly important, caring for others….. not worrying about the next powerpoint presentation or the next raise or the next car you want to buy…. be intentional with the years/months/days/minutes/seconds we have on this earth.

WWL

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Who’s Q…We Got This

2014-12-10Leave a comment

QIC: Change Order, Trucker, Maximus
When: 12/08/15
Pax: Decibel, DD, Cable Guy, Smuggler, Cornhole, Serrano, Spider-Man, McGruff, Anchorman, Who-Dat, Waldo, Sir Topimhat, Lil' E, Repeat
Posted In: Golden Corral

17 PAX roamed into the Golden Corral on Tuesday for what was sure to be another epic beat down by a well-planned Q. After a minute we looked around and realized we were on our own…again. All good ’cause Change Order said he’ll get this party started.

With Change Order on the Q mosey to the warmup
15 SSH
15 Squats
15 High Flutters
10 Merkins
10 Burpees

Hand off to Trucker
Mosey to the back lot and split into 2 groups
1: Side shuffle. 2: Wall sit and flapjack
1: Karaoke 2: Wall sit and flapjack
1: Sprints with 10 burpees. 2: Wall sit and flapjack
1: Sprints with 10 Merkins 2: Wall sit and flapjack
Mosey to the oil change wall
20 dips
1: bear crawl forever. 2: max out darkins

Maximus in the Q and mosey to the Teeter Wallace line up shoulder to shoulder
1st man bear crawl to the end of the line while the PAX holds a wall sit. Continue until each man finishes their bear crawl.
1st man duck walks to the end of the line while the PaX holds a wall plank. Continue until each man finishes their duck walk.
CDD
Slow Squat
Merkins
CDD
Mosey to the COT area
7 Minutes of Mary
More CDD and Merkins

Announcements can all be found in the weekly email but starts with F3 Dads this Saturday at 0930 at Runde Park/Alcatraz
Prayer requests are for healthy and developing kids, job transitions, Senators wife and injured PAX.

Aye!!

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