Feels good to be back

2014-12-09Leave a comment

QIC: Audit
When: 12/09/14
Pax: Boeheim, Greenwave, CSPAN, Duck Hunt, Pusher, McGyver, Bird Cage, Audit
Posted In: Block Party

After the birth of our third child several weeks ago I have been posting on the Saturday 0700 workouts, but have been using the lack of sleep excuse to fartsack on the 0515 weekday workouts. Well….. Its my turn to Q so no more excuses.

The Thang:

10 burpees OYO right out of the gate followed by 10 CSPAN Push-ups OYO (youtube link attached demonstrates…. and trust me,they are harder than they look)

Mosey to COP:

20XSSH, 20XIW, 10 burpees OYO, 20X squats, 10 CSPAN Push-ups OYO, 20XSSH

At this point I have Q’d the past Two Saturday’s, once at The Reservation and once at the Patriot so I explained to the PAX that I was running out of unique ideas and every time I run out of ideas I always fall back to HERO crossfit workouts. Today we would do The Murph. At this point we only had about 30 minutes left so I decided to do a 1/2 Murph with a twist.

1 lap around WEP, 50 pull ups, 100 CSPAN Push-ups, 200 squats, 1 lap around WEP. We tackled this beast in 5 sets of 10,20,30. Each person in would lead a ab exercise until our 6 finished up.

Next we went straight to 2 and 1/2 minutes of burpees. The goal was to get to 25. After the time was up we all pushed each other to do 5 more as a group. We then had about 8 minutes left and we did a dealers choice ab lab with many excellent choices from the PAX.

I thought for a while of what to title this post and the title “Feels good to be back” sums it up. Over the last few weeks I have forgotten how good it feels to get up and have a group of men to share stories with, share laughs with, joke with, and push me physically to my max. Sitting at work today I sat thinking for a bit of how good I felt, I missed this feeling of getting in a good workout before work, I missed the social aspect to have a solid 45 minutes of fun before putting in a hard days work. I missed the feeling of accomplishment on my ride into work. This is what F3 is all about and I am glad to be back! Thanks for he opportunity!

TClap |

A full course of four corners of pain and sprints on the side!!!

2014-12-08Leave a comment

QIC: McGruff
When: 12/08/14
Pax: C-span, Tatanka, Who-Dat, Change Order, Green Wave, Boy Band, Anchorman, Solid State, Destiny, Lugnut, Duck Hunt, Photo Bomb, Crash, Spitz.
Posted In: The Armory

15 strong men showed up on this fine crisp morning to challenge the four corners of pain. Here is what they did:

The Thang.

A little warm up of slow squats, windmills, mountain climbers, merkins, and SSH.

Mosey around the parking lot while we did some butt kickers, karoke, and high knees.

Circled up and counted off in fours. We had four stations where we did the exercises on the Que cards for two minutes and rotated to the next station.

First round consisted off overhead swings, Murphy press, bombjacks, and merkins. When we rotated we lunge walked with our bells to the next station.

This is where the fun started as we did three rounds of suicides across the parking lot. Change Order suggested I was worried about him becoming big boned and that’s why we did all the running. I said no way!!!!

second round consisted off rows, curls, skull crushers, and burpees. Burpees were in honor of Trucker who Fartsacked it.

Back to the sprints where all had fun running up and down the parking lots. We then circled up for a little AB LAB to finish out the morning.

COT

ANNOUNCEMENTS:

Christmas Party this Friday at the Spratt building and don’t forget your gift for CAH. Joe Davis run coming soon, F3 dads on the 13th. Several other announcements all on the F3 website.

TClap |

Early F3 Christmas Present

2014-12-07Leave a comment

QIC: Cable Guy and Senator Tressel
When: 12/06/14
Pax: Rooney, MacGuyver, Hipper, Mr. Clean, FNG/Tesla, Ivan Drago, Flat Tire, Lugnut, , Reboot, Acme, Magnum, Mile High
Posted In: The Fort

14 men didn’t let the threat of cold rain deter them from another beatdown at Walter Elisha Park. Here is what they did:

The Thang:

Cable Guy at Q:

Full lap around WEP to COP:

SSH x 25, IW x 25, CCD x 20, Peter Parker x 25/Mountain Climber x 20, Squat x 20, Parker Peter x 25

Mosey to the base of the hill.

Jacob’s ladder: bear crawl forward up hill, 5 bomb jacks at top, run down, 5 burpees,

Bear crawl backward up hill, 5 bomb jacks at top, run down, 5 burpees

Do that cycle 5 times for a total of 10 trips up and down the hill (crowd pleaser)

Hand off to Senator Tressel:

Mosey to the soccer field for the 12 days of F3 Christmas

All exercises in cadence (double counts), except 6^th day and 12th

1^st day: 1 merkin in cadence, run 100 yards

2^nd day, 2 diamond merkins in cadence, 1 merkin, run 100 yards

3^rd day, 3 wide arm merkins, 2 diamonds, 1 merkin, run 100 yards

4^th day, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

5^th day, Plank – right arm/left arm high and hold, drop to 6” and hold, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

6^th day, 6 bomb jacks, plank-RA/LA high/6” hold, 4 military merkins, etc… run 100 yards

7^th day, 7 LBC, 6 bomb jacks, RA/LA high/6” hold, 4 military merkins, etc… run 100 yards.

8^th day, 8 Hello Dolly, 7 LBC, RA/LA high/6” hold, 4 military merkins, etc…run 100 yards.

9^th day, 9 Rosalita, 8 Hello Dolly, 7 LBC, etc… run 100 yards

10^th day, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc… run 100 yards

11 day, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc…run 100 yards

12^th day, 12 burpees, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, etc…run 100 yards

COT

YHC and Cable Guy were on loan from Alcatraz to Q the workout this morning. . It’s great to see so many new faces, especially those who have earned the title RESPECT – there were three today. The rain held off and the fields were surprisingly dry. You can’t ask for more than that. The bear crawl backward five times up the hill was absolutely brutal – heard lots of moaning and groaning on that one, and YHC only made it the full distance up the hill once or twice. Damn you, Cable Guy! The group ran about 8 minutes over today so we could finish all 12 days of F3 Christmas, but no one complained. Everyone hit it hard, pushed each other, and left the park better than when they started. That’s why we love F3 and that’s why it’s always a privilege to lead such a fine group.

Announcements: F3 The Fort Christmas Party this Friday, Dec 12 at the Spratt Bldg downtime Ft. Mill. Check the F3 site link or contact Crab Cakes on twitter.

Joe Davis Run, Saturday, Jan 10 at the Baxter YMCA. Check the F3 site

TClap |

Deacon the Visiting Warden

2014-12-06Leave a comment

QIC: Deacon & Decibel
When: 12/06/2014
Pax: Badger, Gekko, Zima, Gears, Change Order, Maximus, Jekyll, Lil E, Pink Slip, Smuggler, Trucker
Posted In: Alcatraz

13 brave men braved the weather to take a beat down from the visiting Deacon and Decibel. They were not disappointed.
Q: Deacon

Mosey to the baseball field

COP:

SSHs (20x), IWs (20x), WMs (15x), Wide Arm Merkins (20x), Slow Sumo Squats (20x), Dying Cockroach (20x), Stationery Lunge Walks (10x), Mararcin Night Clubs (15x)

Mosey to the parking lot:

Drill 1: Jog to/from line, Right-Side Karaoke, Left-Side Karaoke

Drill 2: Backpedal to/from line, Right Shuffle, Left Shuffle

Drill 3: Cross-Fit push ups to the lines, jog back (rinse & repeat)

Drill 4: Windsprints (2x)

Mosey to the other baseball field

Partner Drills
—————–
Line up from home base to 1st base.

Drill 1: Fireman carries to the 2nd & 3rd base plate(2x)

Drill 2: Wheel barrels to the 2nd & 3rd base plate(2x)

Drill 3: Centuries
– One partner runs to the 2nd & 3rd base line while the other does MackTar Jies (100 total, single count)

– One partner runs to the 2nd & 3rd base line while the other does LBCs (300 total, single count)

– One partner runs to the 2nd & 3rd base line while the other does Peter Parkers (100 total, single count)

Baseball Field:
——————
Pyramid stations at each base: CDDs, Parkers Peters, LBCs (reps of 5 up to 15 then down)

Q: Decibel

10 Sidewinder Burpees

Break into four teams and complete the following

4 stations:

Station 1: Playground- 10 pull-ups and 20 dips

Station 2: Hill by batting cages-bear crawl up, run down, reverse bear crawl up, walking merkins

Station 3: Wall behind home plate- Step ups

Station 4: Center Field: 20 X’s and O’s, 20 LBCs and 20 heels to heaven

Rinse and Repeat

10 serpentine burpees

COT

Moleskin: One word challenge for 2015. Instead of having a New Year’s resolution, think of one word that defines how you would like to improve your leadership. Over the next few weeks, create an action plan to make this improvement.

Praises:

Zima’s adoption finalized

Noah is properly using a spoon to eat

TClap |

As Moderate as I Wanna be…

2014-12-05Leave a comment

QIC: Hard Drive
When: 12/5/14
Pax: Gridlock, Backdraft, Waldo, Destiny, Assassin, Lugnut, Spitz, Trucker, CSPAN, Pusher, DD, Duck Hunt, Boy Band, McGruff, Crash – FNG, Package, Solid State, Senator T, Hard Drive
Posted In: Slow Burn

19 Pax heeded the call of the pre-blast and took on the Moderate Cup challenge at region’s best Friday workout. The challenge was simple, who among the pax could do the most reps OYO of 4 simple moderate pain stations in a 20 minute period?

The Thang:

Mosey down to the lower parking lot where YHC somehow led from the middle in a series of karaoke, backwards jog, high knees, and butt kickers. Worked about as well as it sounds.

COP for a brief warm-up before the main event:
SSH x10
Imperial Walkers x15
Merkins x10 with a hold at the end to keep everyone honest
Windmills x10
Slow Sumo Squats x10
Moroccan Night Clubs x 20 or so
Mountain Climbers x 10

Mosey to the crosswalk where the Q explained the Cup challenge: OYO run around the strip mall stopping on each side for one of the following: Merkins x10, Squats x20, LBC x20, Supine Pull-ups x10. Sounds moderate right? The Pax had 20 minutes to complete as many circuits as possible. The winner would earn the coveted Moderate Cup. (I brought 2 cups expecting to break into 2 groups: Hates and Hate-Hates in one, Old on up in the other. Turns out we’re mostly Old so forget it.). YHC vaguely warned about leaving enough in the tank for a tie breaker if needed…

Usual suspects were up front including CSPAN, Backdraft, and Waldo. Thoughts about the 10k Merkin challenge must have drifted into CSPAN’s head b/c he fell off the pace leaving Backdraft and Waldo the challenge winners. I know they must have lapped me at least 3 times. #SteadySixWinsTheRace or some such #goo.

The tiebreak was 5 Burpees OYO (which may not sound like much, but by then it was) and then jailbreak for the Shovelflag, winner take all. By CSPAN’s account (see note above about being the Six) it was Backdraft with the late burst to win it securing the first ever Moderate Cup. Backdraft couldn’t even hold it up over his head in victory either because he was too tired, or he was too embarrassed by the cheap Hong Kong novelty trophy, either/or. I’m going with the former. Waldo took home the Hate Division Moderate Cup, because honestly what was I going to do with it?

Announcements:
Need Q’s for Slow Burn schedule starting next week. DM me on Twitter @jeff_gray
Joe Davis Run on 1/10. See Preblast for details
12/12 – Christmas Party. See preblast for details and signup
12/13 – F3 Dads, 0930 @ Alcatraz
12/17 – 12 Days of Christmas led by Double D at PHOP
12/24 – Christmas Eve convergence at The Coop. No Christmas Day workout!

TClap |

Tag Team Beatdown = Maximus & CSPAN

2014-12-04Leave a comment

QIC: Maximus & CSPAN
When: 12/04/14
Pax: Anchorman, Assassin, Bird Cage, Boeheim, Burgandy, Cable Guy, CSPAN, DD, Deacon, Green Wave, Maximus, Minute Man, Repeat, Twister, Waldo, & Zima
Posted In: Laces In, Laces Out

16 PAX posted at The Fort “Laces IN/ OUT” for a pleasant 41 degree workout

The Thang:

Maximus on Q for a LEG Extravaganza

Warm up jog ½ way around WEP park

SSH

Up-Downs

Dead Lifts

Squats

Drill Bits:

10 3-Way lunges & 10 Squat Jacks at each

Pax in straight line

Lunge walk with a hold at the end

Duck Walk with a hold at the end

CSPAN on Q for a Shoulder Extravaganza

SSH

10 Carolina Dry Docks

Imperial walker

10 Carolina Dry Docks

Monkey Humper

10 Carolina Dry Docks

Squat

10 Carolina Dry Docks

Burpee

10 Carolina Dry Docks

Moroccan Night Club

10 Carolina Dry Docks

Wind Mills

10 Carolina Dry Docks

Mountain Climbers

10 Carolina Dry Docks

Peter Parker

10 Carolina Dry Docks

Parker Peter

10 Carolina Dry Docks

Plankorama mixed in throughout – sounded better on paper

Jack Webb 1 to 4 ratio using Carolina Dry Docks

We made it to 9, but took 2 breaks with ABLAB to 50 repetition

High quality mumble chatter throughout my portion, and none of it counted to your 10K American totals

Slow short mosey to COT

Prayer & Praise reports + BOM

Naked Man Moleskin

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss

Christmas Party 12/12/14

F3 Dads 12/13/14

DD Christmas Workout at PHOP 12/17/14

Christmas Eve Convergence at Coop 12/24/14 0515

Baxter New Year’s Day Trail 15K & 5K

Joe Davis Run

Drink plenty of water and be a better man today than you were yesterday.

CSPAN-over & out

TClap |

16 Candles

2014-12-04Leave a comment

QIC: Jekyll
When: 12/4/2014
Pax: Santini, Chicken Hawk, Backdraft, McGuyver, Cake Boss, Spider Man, Serrano, Fun House, Corn Hole, Black Hawk, Cheddar, White Lightning, McGruff, Senator Tressel, Gecko, Striker (FNG), Lilly
Posted In: The Ranch

A gift of a morning for an early December day. Got to love the Carolinas. Great showing at the ranch with 18 men ready to sharpen each other and themselves. I think by this point, you know I’m going to bring it. Off we went…

Warm UP:

20 SSHs, 20 IW, 20 Squat, 20 Merkins all IC

The Thang:

Quick mosey to white fence entrance at 160:

1^st speed bump: 5 x-fit/hand release burpees, 10 Merkins

2nd speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats

3rd speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats, 30 flutters

4th speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats, 30 flutters, 40 calf raises

Plank waiting for Six

Merkin/MC x20 rinse repeat 3x

Discussion following up on Cake Boss’s theme from Tuesday: Don’t be that guy. If you want a stronger marriage, start with you. Expecting to be served instead of serving your wife is a bad recipe. Many men quietly struggle. Lean on your PAX, lean on God.

Mosey to track for some 17s around the track, stopping at each corner to do CDD/jump lunge combo (16-1, 15-2, 14-3, … 1-16). 4 laps around track, 136 CDD and jump lunge each.

6MoM while rest of Pax finishes: LBCs, Freddie Mercury

Playground

Pull ups 10, merkins, 10 rinse/repeat 3x

AYG to Shovel Flag

COT

The principles of F3 (and the beatdowns) drive me to post. It has become something all encompassing and bigger than all of us. A reminder that life is what you make it. You get out, what you put in. While easier to keep your head down and stand on the sideline. Being engaged gives purpose and fulfillment. I stand here not as the “declarer” but one who has to re- engage periodically. Make it a great day, MEN!

Announcements:

12/12: Christmas party. Sign up genius. $10 per couple

12/13 F3 Dads Alcatraz

Prayers: Santini’s friend: Dennis- heart surgery. Cake Boss’s friend Stephen, Beacon’s father’s friend: recovery after assault

TClap |

Motivation

2014-12-03Leave a comment

QIC: Mayhem
When: 12/03/2014
Pax: CSPAN, Burgundy, Catfish, Anchorman, Bogey, Padre, Pusher, Chaser
Posted In: Uncategorized

So…your Q has been slack posting for workouts lately. Lots of excuses. Been making Saturday but not much else. Missed last Saturday after a prolonged Tryptophan induced coma. Of course he forgot he was up to Q today. Tempted to fartsack after receiving the reminder email from Padre less 24hrs before a scheduled Q. Yet, motivated by guilt not to (could have something to do with Padre being his pastor and past EH victim…), I prepped what I thought was a great workout. A poor night’s sleep Tuesday night led to more desire to fartsack. But, motivated by the PAX in Fort Mill/Rock Hill and those sad clowns yet to post as FNG’s, I posted. 8 other motivated PAX enjoyed the following on an extra Gloomy morning…

The Thang (dropped my Weinke so this is from memory)

Warm Up
Mosey
Butt Kickers
Toy Soldiers
Lunge Walk
High Knees

COP – Always enjoy a COP by the power lines – especially when they buzz from the fog.
SSH x25
Mountain Climbers x25
Squats x25
Merkins x10
Imperial Walkers x25
Peter Parkers x15
Parker Peters x15
Superman (with a “generous” 10 count from Pusher)
LBCs x20

Partner Gear
4 Stations
1: Partner A – Tire Flip; Partner B – Merkins
2: A – Lunge Walk w/ Sand Bag; B – LBC’s
3: A – Battle Rope; B – Squats
4: A – 2 Laps around worship center w/ sand bag; B – Calf Raises
Switch when Station 4 partner finishes lap; Swap when both Station 4 partners are done
Wild Card/Bonus Round: uneven # of PAX

Batting Clean Up
Wall Sits – Pusher, CSPAN, and Burgandy delivered solid 10 counts as expected. Anchorman threw your Q and the PAX a curveball with a 20 count.
Ab Lab (Dealers Choice)- All PAX delivered and Padre shocked the system with 20 Burpees for last exercise. “No workout is complete without Burpees” – Padre.

NOTE: Get Burpees out of the way early, so Padre doesn’t feel compelled to add them.

Moleskin: Thanks to the PAX for posting and motivating a brother to higher heights after being tempted to be down. The men of The Fort and The Patriot have been an inspiration and motivation to your Q, and they didn’t disappoint this morning.

Announcements: Your Q is signing up for the Joe Davis run after motivation from Pusher this AM. Please join in and support a fellow brother. This is a home game for us. F3’s Goal is 200. I’d like to see 30 from our region. Benefit to Keystone substance abuse center in Rock Hill.

Joe Davis Pre-Blast: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

TClap |

Square Dancing, Carolina Flippers and Plank Walk Indian Runs… Oh My!

2014-12-03Leave a comment

Posted In: Ring of Fire

As men we are called to be the leaders in our homes. What does that look like in your house? God calls us to be spiritual leaders for our wives which requires that we model behaviors like being active in church, praying, reading the scriptures, sacrificially serving our wives in order to bring our families along the spiritual path.

God calls us to this standard because it was within his original intent for how a husband is supposed to lead his family; if you embrace the challenge of being the spiritual leader in your home you will be rewarded by God in more ways that you can count.

The THANG

Run (high knee, butt kickers, shuffle, karaoke) to COP

Warm up – cop (Flipper)

4-count exercises.

SSH – 26x

SSH-V (variation) – 20x

Imperial Walkers – 15x

Knee Strikes – 15x/leg

Carolina Flipper – 15x (Carolina Dry Dock with a “flip”)

Mosey to the paved football field (3 lines, square dancing)… all the way down the filed x2

20 yard sprint forward

10 yard side shuffle

10 yards backwards

10 yards side shuffle the other way

Mosey to elementary school

Plank walk Indian run down the hill

Lunge walk Indian run

Bear crawl Indian run

At the Elementary school wall (partner up) and trade off exercise for running around the bus loop.

– Balls to the wall (partner runs around play ground)

– Wall sit ( partner runs)

– Derkins (partner runs)

– Dips

– Squats

– Calf Raises

TClap |

2014 F3 The Fort Christmas/Holiday Party

2014-12-03Leave a comment

QIC: Crab Cakes
When: 12/12/14
Pax: All Fort Mill, Rock Hill, Indianland, and Tega Cay Pax!
Posted In: The Fort

Date: Friday December 12th, 2014

Location: The Spratt Building

Address: 215 Main Street, Fort Mill, SC

Time: 6:00pm – 10:00pm

Price: $10.00 per couple donation

Details: Calling all Pax from The Fort, Rock Hill, Indianland, and Tega Cay to come together for some holiday cheer! Join us on Friday December 12th at the Spratt Building in Down Town Fort Mill. It will be a potluck of heavy apps and desserts with BYOB. Festivities will start at 6 p.m. and wrap up by 10 p.m. Please use this link (http://www.signupgenius.com/go/70a0e4ca4ab2daa8-f3fia) to RSVP and note what food you plan to bring. We are asking for a $10 donation per couple to cover cost of the building rental with any additional funds being donated to the Children’s Attention Home in Rock Hill on behalf of The Fort and FiA Fort Mill. Please bring cash or check to any workout and give it to Crab Cakes. You may also go through Pay Pal (send money to family or friends option) to karaemmerling@hotmail.com.

To make this night have more #IMPACT for our community we are asking you to support a child of CAH by participating in an Angel Tree. See this link for more information on how to make a difference: http://f3nation.com/2014/11/19/childrens-attention-home-angel-tree/

So call the sitter – grab your best Christmas sweater – and let’s gather together for a great night of #Fellowship!

TClap |