What would my 2.0s do if they could post at The Ranch

2015-07-23Leave a comment

QIC: Spider-Man
When: 07/23/2015
Pax: Serrano, McGuiver, Jerry Lewis, Chicken Hawk, Copperfield, Corruption, Lil E, McGruff, Mr. Clean, Cornhole, Barry Manilow, Dark Helmet, Spitz, Anchorman, Montelongo, Zima
Posted In: The Ranch

17 men converged on the Ranch for another workout on a perfect morning at one of our favorite AO’s.

Warm up:

SSH X26
Windmills X15
Merkin X15 – touch your chest to the pavement, come up an inch….hold (NO CHEATING)
Imperial Walker X15
Mountain Climber X15

I have two daughters that do not sit still very often and are usually bored with normal walking. Instead they do things like skip, run, sprint, etc. to make most any commute interesting. I have been watching them and decided that I it would make for a good F3 workout. My youngest hardly ever just walks up the stairs. So today we are going to ascend the steps from the baseball field to the school the way Brooke would do it. We did this in the order of kind of normal to “why would you do that.”

Sprint up the stairs
- LBC when you reach the top
Bear Crawl up the stairs
- Freddie Mercury at the top
Crab walk up the stairs
- Superman and Rip Cord at the top
Line up sideways on the stairs and plant your hands on one side of the stairs with your feet one step lower. Side ways hop with your feet up two steps. Move your hands up and repeat all to the top of the staircase.
- Flutter kicks at the top

Now that the child’s play is behind us it is time for some real work. Nothing creative about the design of this. This will be the typical grab a partner, one partner does an exercise while the other partner runs. The difference today is that instead of turning left and completing the middle school drop off loop, we will bear crawl the hill, loop around the Frisbee golf goal, stay left toward the school, and return to the PAX completing exercises. This is roughly a 1/4 mile loop, with a steep hill.

Exercises for those not running

75 Bomb Jacks – Congrats to Zima (or maybe Serrano) for completing all of his team’s bomb jacks before the first group of runners returned. Serrano got to go right into the second exercise.
100 Knee Tar Jai
200 Squats

Way more options remained on the weinke, but time is running really short. I really wanted to try out a variation on one of my favorite exercises so we crammed that into the last couple of minutes. The Jack Webb is always a crowd pleaser so I enhanced it slightly by adding a plank jack after the merkin for a little extra shoulder burn. We only had time to complete 6, but it was everything I hoped it would be. We will be seeing that one again for a full 10 count.

As always an honor to lead such a great group of men. Thank you McGruff for the opportunity!!!

Announcements:

Today is the final day for 24 Hours of Booty fundraising. Serrano, Sir Topham Hat, and Spider-Man are all riding together on a team to honor Libby Jones who passed away last year from leukemia. She is the daughter of one of closest friends.

8/8 – Gladiator Games, F3 Golf, Applebees in Rock Hill to raise money for the mission trip to Columbia

Prayer Requests:

Prayers for the families of those impacted by cancer. While the 24 Hours of Booty is a great event, it also serves as a reminder of those lost to cancer. May God give them comfort this weekend as we ride in their honor.

TClap |

Board of Pain – Week 3 – The Default Q

2015-07-23Leave a comment

QIC: Longshanks
When: 07/23/2015
Pax: Runners - Package, Pusher, Menthol, Private Ryan. Board of Pain - Burgundy, Aquaman, Copay, Seacrest, Carbomb, Greenwave, Longshanks
Posted In: Laces In, Laces Out

11 of the Forts finest avoided the fartsack this morning and posted to LILO at WEP despite knowing the Board of Pain would be present. 4 of the smarter Pax decided that going for a run was a better option, leaving the Lucky 7 to take on the Board. Disclaimer given and we moseyed to the Board.

The Thang – Board of Pain

The Challenge:

(1/4 mile run between each exercise)

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200
CarolinaDry Docks – 100
Russian Twists – 100
MACTar Jai– 100
Jump Squats – 100
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Announcements – 8-7 Third F at Eternal Church. 8-8 Gladiator Games/Pancakeaterria/golf

Prayers -Carbomb and his 2 interviews

Moleskin

1. Had thought about taking the board and turning it upside down thus starting at the bottom and then working way up to just to something different. Decided against it. Don’t want to make Jekyl mad

2. Today was a default Q as I was the one with the Board and the regular Q wasn’t going to be there. By default that makes you the Q.

3. Burgundy came out the gates strong and pushed the tempo of the rest. Thought he would pass where MacGyver was last week but him and Aquaman decided to do their 100 mountain climbers together. Which lead to Aquaman improving from last week and earned both the Virtual Trophy for this week.

4. Copay wasn’t to far behind and he finished all of his Mac Tar Jai’s and got one squat jump in which was better than he did last week

5. Not quite sure where Seacrest, Greenwave, and Carbomb finished but I know they all said they improved from their previous attempts at the Board.

6. YHC was the only member of the PAX not to improve this week. I’m not gonna make excuses but sometimes your body just isn’t up to the challenge that day. Sometimes I think we feel like we have to post 6 days a week and push ourselves as hard as we can while we are there. Honestly the best thing we can do for ourselves to get better is to rest from time to time. Your body needs it to recover so that you can crush the next workout instead of just surviving

7. Great work out there Package, Pusher, Menthol, and Private Ryan. This was Private Ryan’s last post before he moves north. You will be missed

TClap |

What goes up, must come down

2015-07-22Leave a comment

QIC: Pusher
When: 7/22/15
Pax: Mailman, Tinker Toy, Schrute, Padre, Jekyll, Swamp Fox, Gepetto, Burgandy, Tractor, Silver Bullet, Scarecrow, Mugshot, FNG Longbow, FNG Ace, FNG 3D
Posted In: Uncategorized

17 Men gathered at PHOP for what turned out to be 45 Minutes of Mary. The theme of the workout was the Escalator of Life,

The Thang

Mosey to field

SSH x 30

Windmills x 15

Merkins x 12

WAM x 12

Mtn Climbers x 20

IW x 15

Escalator

Four cones stationed around North Rock Hill Church each about 100 yard apart

Going up…

#1 – 10 Burpees

#2 – 10 Burpees, 20 LBCs

#3 – 10 Burpees, 20 LBCs, 30 Plank Jacks

#4 – 10 Burpees, 20 LBCs, 30 Plank Jacks, 40 Dying Cockroach

Flutters till we get the 6

Going down…

Partner Up (Cause everyone needs a partner for accountability during the bad times)

#1 – 40 Mak Tar Jais, 30 Partner Derkins, 20 Partner Heels to Heaven, 10 Partner sit ups

#2 – 30 Partner Derkins, 20 H to H, 10 sit ups

#3 – 20 H to H, 10 sit ups

#4 – 10 sit ups

Pick up the 6

Seal Team Sit Ups x 20 (Crowd pleaser)

1 minute Plank (don’t ask Burgundy for a joke!)

Lap around to pick up the cones

COT

You see, life has plenty of highs and plenty of lows. There is no question we spend too little time enjoying the peaks and too much time worrying about the valleys of life, As we head into the tough times, we need the accountability of men to help us during this time. A true brother or friend is someone who can provide sound advice and will not weasel out of the tough discussions. That is what F3 can do for you and has done for me.

Announcements

NEW AO starting in Rock Hill on Fridays at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Nice leadership by Bogey , Tinker Toy and Padre.

7/31 – Food Truck Friday in Rock Hill – Check Twitter for details

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

TClap |

Fort Mill Care Center Move Preblast – Help Needed

2015-07-22Leave a comment

QIC: Fusion
When: 8/15/15
Pax: The Fort, Alcatraz, The Patriot, The Reservation
Posted In: Alcatraz, The Fort, The Reservation

The Patriot’s Fusion is looking for some strong men to help the Fort Mill Care Center move food from their temporary location (818 Tom Hall Street) to their new location (2760 Old Nation Rd). We welcome all AOs to come Saturday, August 15th after their regularly scheduled workout. We plan to meet at 8:30 or 9 at the Tom Hall St location. Reach out to Fusion on Twitter @gilletted01 to let him know if you can help. The Fort Mill Care Center has helped our community for many years and this is our opportunity to give back. Trucks, trailers, and Pax are needed. Please take the time to help this worthy cause.

When there is a need and we have the ability, we should set an example for our communities showing that a real man steps in when the world steps out. Let’s be God’s hands and feet and help out. It is what we do.

Fitness: check. Fellowship: check. Faith: check. No excuses, just do it. Many hands make light work.

TClap |

The Fort – “The 40’s is the fastest decade” minus Cake Boss’ speed.

2015-07-22Leave a comment

QIC: Lugnut / Cake Boss
When: 06/18/2015
Pax: Photo Bomb, Backdraft, Wheelz, Skinner, Macquver, Pusher, Tatonka, Rebel, Mile High, Iron Horse, Solid State, Greenwave, 1 niner, Masterpiece, Lead, Transplant, Assasin, Flat Tire, Rooney, Sweeper, Lugnut, Spitz, Cooperfield, Mr. Hand, Repeat, Co-Pay, Mr. Clean, Drago, C-Span, Javier, Bass-O-Matic, Aireborne, Chaser, Cake Boss
Posted In: The Fort

34 PAX arrived from all directions and modes of transportation. Some driving, some running in from Chick-fil-et, all arrived ready for the Saturday pain-a-topia provided by Lugnut and Cake Boss

Lug nut at the Q:

No fng, disclaimer

Mosey to largest part of WEP

SSH x18 IC, IW 18xIC, Burpie/flying squirrel 10 oyo, Peter Parker 18xIC

Burpie 10 x IC (hard to count correctly) – Lesson on the correct Burpie

Count off into 1’s and 2’s Mosey to hill

1’s bearcraw up to do 5 bombjacks at top and bottom While 2’s jumping lunge with a squat Flapjack, 3 rounds

Mosey to man hole cover to bear craw to playground (way to far (150 yards) due to lack of depth perception but modify as needed).

Line up in 1’s and 2’s by playground.

One pax to run to manhole and back while other does squats until pair does 200. Early finishers do flutter kicks until 6 comes in,

Morocan night clubs x18IC,

1’s and 2’s again to run from manhole cover and back until 200 CDD. Early finishers do holly dollies until 6 cones in.

Switzer: 40’s are said to be quickest decade in a man’s life due to man being comfortable. But many men need something like F3 to break out of comfort zone and live with a Purpose. Younger men living with a purpose will go through their 4o’s strong and as a leader.

Cake Boss at Q:

Mosey to sidwalk closest to playground in 2 single file lines

Lunge Walk Indian Run – 1/4 mile around to parking lot of WEP, line lunge walks while 6 of each line sprints to front. Real quad burner.

Passed a dead dog on the side of the road while lunge walk and made me sad, as it was a pup and propbably somebody’s family pet…..prayers to that family and God’s creation.

Once at parking lot, Switzer on Roadblocks and Detours. Life gives us detours (lose a job, move to a new city, kids require different school) sometimes they are not part of our plans and roadblocks (can’t find a job, cancer, tragic loss) that stop us in our tracks and we feel we have no where to turn. More to come…..

1’s Run Camel back path to T at end and do 5 donkey kicks and come back

2’s 5 merkins, 5 wide arm merkins, 5 diamond merkins

Flapjacks

Repeat with 10 of each excercise mentioned

Switzer – when faced with detours and roadblocks we need to turn to Sky Q for the answers. When left to our own ablitites we will take laps in the wilderness until we realize we need his stregnth and guidance on all things. Trust in HIM and he will remove roadblocks and reveal the right path for you!

Mosey down path to large hill, run up hill, down road and back to COT!

Strong PAX today. It was Hazy, Hot and Humid. The beatdown was rough and conditions ever more rough, but the PAX really encouraged each other and lifted each brother up throughout the morning.

8/7 – 3rf F convergence at Eternal Church with area school principals to discuss upcoming school year and leading our kids.

8/8-Gladiator Games – Indianland 6:30am

8/8 – Worlds Largest Coffeeteria – Applebee’s Dave Lyle Blvd Rock Hill 8am-10am $7/plate

Many prayers and praises. Please continue to lift up PAX members that are sick, injured, going through health issues with family and all other prayers.

Once again, humbled and honored to be part of this PAX called THE FORT!

Be a leader and don’t let your 40’s fly by without pouring into other men and being there for someone. Great words by Lugnut! Something to challenge all PAX is to lift someone up today with some encouragement!!

TClap |

Abs are at the end!!

2015-07-21Leave a comment

QIC: Maximus
When: 04/21/15
Pax: MacGuyver, Green Wave, Cake Boss, Rebel, Bam Bam, Back Draft, Trojan, Chicken Hawk, Lil' E, Freebird, Santini, FNG (Dirty Dozen), Seacrest, White Lightning
Posted In: The Colosseum, The Fort

My name was drawn to Q on my home turf of the Colosseum this fine, muggy Tuesday morning. It’s always nice to come home, even if the darkness keeps you from seeing a brother 2ft away. With all the Twitter-chatter about celebrity Q’s at neighboring AO’s, I wasn’t sure I’d have any more PAX than a few guys I’m going on a mission trip with. That thought was crushed as high beam after high beam rounded the corner and headed right toward us. Such a welcome sight!

Shout out to Santini for the EH at Church. Morgan, now Dirty Dozen, will likely not sit next to you again. After an FNG-friendly disclaimer (welcome Dirty Dozen), the 15 of us took off into the darkness and made our way to the warm-up.
SSH
Mountain Climbers
Carolina Dry Docks
Flying Squirrels
30 Second Step-Ups (each leg)

Abs (it’s never too soon):
100 LBC’s OYO then run the loop. After a few looks that implied I should know abs are at the end of the workout, I just told myself, they’ll eventually start…won’t they? Once you finish, do the long loop.
Kettle Bell-passing Russian Twists: Shoulder to shoulder, doing Russian Twists while passing a 35lb KB from end to another and back. Again, I got a few looks but…

Ongoing plank series:
Merkins into Oblique V-ups left into Dips into Oblique V-ups right
Peter Parkers into Oblique V-ups left into Dips into Oblique V-ups right
Parker Peters into Oblique V-ups left into Dips into Oblique V-ups right

Mosey to the playground and skip most of the rest of the Weinkie:
12 Swing Knee Tucks
12 Pull Ups
12 Diamond Merkins
REPEAT

Mosey to the GHMS front wall for a prolonged wall-sit:
2 men do the walking gator merkin to the end of the line while the PAX wall sits. Go until everyone has a chance to gator-walk. Don’t forget to congratulate Cake Boss on his great form.

It’s never easy for an FNG to hold his own but our own Dirty Dozen did just that. He did so well that he received F3’s fastest name change. He was originally Baker’s Dozen but 30 seconds later, the guy who EH’d him, Santini, nominated Dirty Dozen. All in favor…AYE.

Announcements: 8/8 Gladiator Games, Pancake Fundraiser for the Colombia Mission trip, Golf Outing. Keep an eye on the ever-expanding list of AO’s and get out to support the new ones. 8/7 is the 3rd F Convergence at the Eternal office behind Zaxby’s for a talk with Principals and Teachers of our schools.

Prayer Requests: Pray for Rebel’s daughter and the procedure to remove wisdom teeth. Prayers for CSPAN’s daughter and her mission with CRU (Campus Crusade). Reach out to Cake Boss or CSPAN to learn more about what she’s doing in the name of Christ. Praise for Olivia’s 3rd birthday. Added prayer request for my family as my M’s business gets under way. Many hours are put into this venture and it can be stressful.

AYE!

TClap |

PRE BLAST 2nd F GOLF for The Fort Region

2015-07-21Leave a comment

QIC: Jekyll
When: 8/8/2015
Pax: The #faithful that think the maddening game of Golf is fun.
Posted In: Uncategorized

Bring your sticks for a great 2nd F outing.

Please click sign up genius link:http://www.signupgenius.com/go/10c0f4cafae2fa7fd0-2ndff3

I have 5 foursomes set up and can go up or down based on response. Club is offering a reduced rate. $49($69 rack) including ball buckets.

August 8th, 2015

1:00 pm

Carolina Lakes Golf Club
23012 Kingfisher Drive
Indian Land, SC 29707
803-547-9688

TClap |

Return of the Murph

2015-07-21Leave a comment

QIC: ZIma
When: 07/21/15
Pax: Decibel, Spitz, Dark Helmet, Wheels, Bass-A-Matic, Sasquatch, Spider-Man, Copperfield, Axl, Cerrano, Change Order, Zima
Posted In: The Ballroom

12 Men posted to The Ballroom this morning to put in some serious work. YHC alluded to what was coming the night before on the Twitter Machine and was curious to see who would show. 5 of us put in 3+ miles prior to the workout and we picked up Sasquatch who was on his way to Golden Corral (sorry guys). Quick disclaimer by me that I have never in fact read the disclaimer, but did my best to explain the spirit of said disclaimer. With that we Moseyed…

About .25 mile mosey to quick COP

COP
25 SSH (IC)
25 Mtn Climbers (IC)
10 Windmills (IC)
20 IW (IC)

Mosey just a few yards away to one of the parking lots and disclosed we would be doing a Murph workout (slightly modified). The Murph consists of the following:

The Murph
1 Mile Run
100 ~~Pullups~~ Curb Dips (Modified)
200 Merkins
300 Squats
1 Mile Run

For this Murph we partnered up. One partner would be running .20 miles while the other was completing the exercise. Upon return, exchange roles. Since we were partnered up, each team needed to complete 200 Curb Dips, 400 Merkins and 600 Squats. Then began the groans. I said we would be working. About 35-40 minutes later we were done and all teams had completed the Murph. Quick mosey back to COT. Strong work by the Pax and a lot of encouragement coming from everyone. For some of you it was your first Murph! 2.5+ Miles for the Murph and 5.5+ Miles for those with Extra Credit! Outstanding job!

The story of Navy Lieutenant Michael Murphy can be found here and is a great read. A true American Hero!

NMM
Half of the Pax that posted this morning ran to the workout!!! I am truly impressed and was proud to lead such a fine crew. Thanks to Ludicrous Speed Go! + Axl and Sasquatch for the morning run. Y’all are nuts (takes one to know one)! Tclaps to Copperfield for grinding it out this morning. 3 weeks in and he gets hit with a Murph! Great to meet Bass-A-matic! Virtual trophy has to go to Sasquatch (congrats on the marriage). The guy must have been keeping a 7 minute pace and does textbook squats (Name Change to Sasquats?). I was chasing him the whole time. Additionally, Tclaps goes out to those that finished “early” and continued to do squats/running until the 6 came in. Not much more to it folks. This morning consisted of a lot of work, a lot of pain, great fellowship and breathy mumblechatter! Great way to start a Tuesday!

Announcements
07/23 BRR Meeting at 7:00 PM at Town Tavern
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
09/12 Camp Care 5K and Premature Oktoberfest (Check with Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayer for Spitz’s Mother in Law
Praise for Sasquatch’s family. He just became an uncle!
Prayers for Spider-Man’s friend Amanda who is having surgery
Prayers for the Pax looking for employment
Prayers/Praise for Decibel’s new business
Prayers for Wheels’ brother Keith and his marriage
Prayers for Wheels’ wife health (MRI for lump today) and an interview at a school today

Zima Out!

TClap |

Eagles Nest Back Blast

2015-07-21Leave a comment

QIC: Hasselhoff/Pusher
When: 07/21/15
Pax: Old Bay, Transplant, Geppetto, Solid State, Fusion, Apache, Toro, Lucky Charm, Burgundy, Pusher, Catfish, C-SPAN, Bogey, Flat Tire, Hasselhoff
Posted In: Uncategorized

15 PAX showed up in the gloom for a Black Eyed VQ and Celebrity Q showing.

First we moseyed over the Winthrop Campus for some COP.

25 Side Straddle Hops
15 Windmills
10 Merkins (Apache’s Request) – Hold for 10 Count by Flat Tire
15 Imperial Walkers
20 LBC’s
15 Carolina Dry Docks
19 Freddy Mercurys

Next went to courtyard in front of Roddey Hall for some partner exercises. One partner ran while the other did the following until we reached a total of:

100 Dips
200 LBCs
300 Squats

Pusher took over from here and we stayed at the courtyard to do:

20 Stepups
15 Derkins
10 Box jumps
15 Stepups
10 Derkins
5 Box jumps

Then ran to the Campus Center to do Wall Sits and Balls to the Wall

Finally, ran over to kiss some frogs and back to the COT.

YHC – Hasselhoff

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The Royale Treatment

2015-07-21Leave a comment

QIC: Royale/Cable Guy
When: 7-18-15
Pax: Cornhole, Paula Dean, Smuggler, Change Order, Minuteman, Cheddah
Posted In: Alcatraz

Royale gets another shot at the Q!

8 Strong at Alcatraz

Mosey around Runde to COP

SSH

Carolina Dry Docks

Merkins

and a bunch of other stuff!!!

then hand off to Cable Guy so we can run some hills and stuff!!!!

Mosey around Runde yet again to the big hill

4 rounds of run to the top of the hill do 15 merkins

back to the bottom do 10 merkins

Mosey to another hill to do 3 rounds

Run to the top and do 25 LBC

to bottom and do 10 LBC

Repeat 3 times

COT

BRR training or just getting better! The hills do not make it easy to take it easy! Excellent start to the weekend!

TClap |