Board of Pain Returns

2014-10-13Leave a comment

QIC: Jekyll
When: 10/11/2014
Pax: Deacon, #swagdad, Trucker, FreeBird, Cash, Smuggler, Cornhole, Minute Men, Gecko, Funhouse
Posted In: Alcatraz

What to do, what to do? I know-how about the legendary Board of Pain?! See below for where you ended. Deacon gets the #pompom… for now!

The Challenge:

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
Carolina Dry Docks – 100
Russian Twists – 100
Mac Tar Jai– 100 Cash, Smuggler, Cornhole, Minute Men (10)
Jump Squats – 100 Trucker, #swagdad (85), Freebird (50), Gecko (50), Funhouse (50), Jekyll (50)
Mountain Climbers – 100 Deacon
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

NMM

Great to see Funhouse who’s been going through #beatdowns of his own at work. Sleep is overrated. good to finally see you. I will take you up on that 4am coffee. who am I kidding- beer
Cornhole slid into home at the end of the workout. While appropriate and somewhat funny- how itchy were you and did you clog your shower from errant grass clippings emanating from your #netherworld
July’s Board of Pain was Gecko’s virgin post. That is a wow. Glad you came back after those. How did you feel after Saturday? #PTSD?
Smuggler kicked a$$ on upper body. Self proclaimed “not his strong suit” Couple more grunts and would have thought you were in the birthing business

Great job Saturday. I know you were all worthless for birthday parties, aeration, honey-dos, Home Depot and even getting off of the pot in your #readingroom the rest of the day. Your welcome.

Jekyll

TClap |

Serving others down painment

2014-10-13Leave a comment

QIC: Trucker
When: 10/13/14
Pax: Trucker, Mcgrufe, Change Order, Decible, Car Bomb, Boy Band, Chicken Hawk, Totanka, Duck Hunt, Deacon, Greenwave, Gears
Posted In: The Armory

12 PAX strolled to the Armory in the fog for a little music medley, courtesy of YHC. Trucker brought along his boom box and playlist with some goodies to workout to. Lots of chatter as we all circled up regarding Sunday’s event at the Children’s Attention Home. YHC began with a little speech relating to Sunday’s message by David Chadwick, we are lead to serve others, not ourselves. This message hit home with YHC and felt it was a perfect message to carry through at the Armory. The other message that YHC forgot to mention was PAX shouldn’t pick a workout over the type of music played, ie the playlist.

The Thang:

4 rounds of pain stations then a little running:

Station 1 for 5 reps:

Goblet Squats

Swings

Upright rows

Russian Twists

Run to light pole at funeral home

Station 2 for 10 reps:

Curls 5 each arm

Lunges 5xs each leg

Figures 8’s

LBC with KB

Run to light pole in FHFM campus parking lot

Station 3 for 15 reps:

Around the World

Tricep extensions

Lawn mower

Protractor w/KB

Run to end of FHFM campus parking lot

Station 4 for 20 reps:

Bent over rows 10 each side

Curls 10 each arm

Goblet Squats

Front raises

Run lap around FHFM campus parking lot

Rinse and Repeat 2 more times

Good mix of KB and running!!!

Lots of announcements, so watch the weekly emails!

Prayers to Deacon’s friends with cancer and for Trucker’s wifes ankle.

Trucker

TClap |

Q School Is In Session

2014-10-11Leave a comment

QIC: Pusher, DD, Senator Tressel
When: 10/11/14
Pax: Gears, Bayheim, Solid State, Padre, Posh, Mayhem, Cheeto, Professor, Mulligan, Slim Jim, Twister, Change Order, Burgandy, Goldberg, Windchester, Bogie, Brick, FNG/Tater
Posted In: Uncategorized

21 of York County’s finest converged at Cherry Park this morning for another beatdown at the Patriot. The shovel flag was planted early, and the bell rang for Q school as Professors Pusher, DD, and Senator Tressel taught Q basics to an eager class of students. Once school was out, the class joined the rest of the Pax and off to the park we went.

The Thang

Extended COP

Each student and teacher took turns leading SSH’s, and various varieties of merkins, ab exercises and squats.

Pusher at Q

Mosey to the soccer field (one of many)

Partner up and saddle up. With your partner on your back, do 10 calf raises and then run across the field. flapjack, do 10 calf raises and run back to the start point.

Wheel barrow to mid-field, flapjack, wheelbarrow to the opposite side, flapjack, wheelbarrow back to mid field, flapjack, and then back to the start point.

DD at Q

Find a new partner and do a combined 100 merkins and 50 bombjacks.

Find another new partner and do a combined 100 burpees and either 50 or 100 donkey kicks (can’t recall the number, but remember that this was very painful)

Senator Tressel at Q

Circle up for modfied Tabata

30 sec interval training (20 sec exercise with 10s rest x several reps)

Merkins x 4 reps, LBC’s x 8 reps, Wide-arm merkins/planks/6″ hold/diamond hold (audible, audible audible)

Mosey across the field and into the woods, up the wooded trail, out to the paved trail, back to a soccer field, hop the fence, across the field, hop the fence, back on the paved trail and out of the park.

COT

Whew! It was a little warm and way too humid for October, but t’s always a good day for F3. YHC had not been back to the Patriot since July, and it was great to see all the Rock Hill pax that have made this part of their regular Saturday morning routine. We were heavy on the upper body work today. Wheel barrows, followed by merkins, followed by the burpee/donkey kick combo were very unsavory. Being out of breath with noodle arms is not a pleasant feeling. YHC’s attempt to do the Tabata after that beatdown, was ill-advised and required modification from the get-go. New Q’s take note – sometimes you have to call an audible. The fence hops at the end of the workout were not planned and for the second time as Q, YHC found himself lost among the many soccer fields of CP, (all of which look the same). But, not much to complain about today – we commissioned some new Q’s; worked our butts off, and had a great time doing it. Pusher and DD – it’s always a pleasure, my friends. Welcome FNG/Tater, and congrats to the October 2014 Q school graduates.

Announcements:

Standing 2ndF HH at Milstone in RH on the 3rd Tuesday each month,

6 week detox/cleanse – check the F3 site and contact Gears if interested

TClap |

Indian Land Shovel Flag Plant and Sausage Fest – 10/18

2014-10-11Leave a comment

Posted In: Ring of Fire, The Armory, The Fort, The Ranch, The Reservation

Come celebrate yet another expansion spawned from The Fort where not ONE but THREE shovel flags will be planted. The three flags planted are representative of the three workouts developed in Indian Land on Mondays, Thursdays and Saturdays (The Tomahawk, The Arsenal and The Reservation).

Following the tour of the new AO (code for an epic beatdown), there will be the inaugural Indian Land Sausage Fest starting at 0830 (Decibel, there will be BRATS!). This should allow enough time for the PAX posting in other AO’s to come join in the fun. Bring your own drinks and lawn chairs (NO ALCOLHOL – we are on school property – Sorry Trucker). For PAX coming from other AO’s, the sausage fest will be held in the parking lot shown in the screenshot below. Click here for directions.

If you’d like to contribute to the Festivities, please add what you’re going to bring to the spread sheet here. All PAX should have access and can see what others are bringing.

Lastly, don’t forget to EH friends, colleagues, neighbors or anyone else that might want to come out.

Details for the Workout:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0700 – 0800
What to bring: FNG, Tylenol?!

Details for the Sausage Fest:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0830 – 1000
What to Bring: FNG, Drinks (NO ALCOHOL), Lawn Chair

Indian Land Reservation Parking Area

Bounty Hunter over and out!

TClap |

Sure, This Will Start Off Easy…

2014-10-11Leave a comment

QIC: Maximus
When: 10/11/14
Pax: High Life, Longshanks, WWL, IV, Man O War, Flat Tire, MacGuyver, Mile High, Rooney, Lil E, Santini
Posted In: Block Party, The Fort

A dirty dozen in the WEP PAX this AM in The Fort were treated to a slightly different down-painment. When I said we’d be doing a “playing card” workout, I don’t think the PAX really understood what that meant…nor did I. This is definitely one of the hardest workouts I’ve been fortunate enough to Q and I was humbled by a few of the PAX that didn’t want the breaks I was willing to take in round 2. Without delay, here we go…

The Thang:
Warm up jog to the parking lot heading into town then find a comfortable spot in the circle; cause you’ll be there awhile. Instructions are as follows: Each suit in the deck of cards represents a different exercise while the value of the card represents the number of reps. The goal is to keep it up-tempo for as long as we can.
Round 1:
Hearts = Run in place for a 4ct (104 total)
Spades = High knees (104 total)
Clubs = SSH (single count) (104 total)
Diamonds = Jump Squats (104 total)
Jokers/extra cards = Straight leg lifts (40 total)

Round 2:
Hearts = Merkin (single count) (78 total)
Spades = Burpees (93 total)
Clubs = CDD (95 total)
Diamonds = Jumping Lunges (Left leg forward, rt leg forward, side by side = 1) (90 total)
Jokers/extra cards = Toe Touches (40 total)

This was a gasser, no doubt about that.
Announcements: F3 dads 9:30am one Saturday in November and one Saturday in December. 2nd F opportunity with the movie, Fury coming up. Joe Davis 5K Memorial Run and Fundraiser coming in January. Stay close to the weekly email.
Prayers: Continued prayers for Santini’s family; it means a lot to have the PAX-support in a variety of ways. All those unspoken.

AYE!

TClap |

HIIT In Action

2014-10-11Leave a comment

QIC: Bounty Hunter
When: 10/11/2014
Pax: Red Banjo, Beast, Ringer, Magic Mike, Gustavo
Posted In: The Fort, The Reservation

Six faithful tribesmen showed up to the Reservation awaiting to see what was in store today. Early chatter started with Red Banjo patiently awaiting for fall so he can break out his winter jacket to replace that Patriots hoodie that so desperately needs to be retired. Followed by Gustavo sharing that One-Niner EH’d him but has yet as showed up to a workout he’s posted at… what’s up One-Niner?!

Warm Up:
Walking Toe Touch
Forward Lunge
Back Lunge
Side Lunge
High-Knees
Butt Kicks

Mosey and Pass to Ringer (who wasn’t ready for the baton but I decide to pass to him anyway) Great job Ringer for running with it!
SSH X20
Mosey
IW X20
Mosey
Burpees X10 (OYO)
Mosey
Squats X15

Pass the baton back to me and Mosey to the football field

The Thang:
HIIT (High Intensity Interval Training) was the name of the game for the first half of the workout. First Exercise was wind sprints. Broke up in two groups of three lined up on opposite goal lines from one another. Group On sprints 100 yards to Group Two. Once Group One finishes, Group Two sprints across field. Group one walks up 10 yards and repeats.
100 yard X2
80 yard X2
60 yard X2
40 yard X2
20 yard X2
10 yard X2
Equaling 12 sprints totaling 620

Mosey to Dragons Back

Simple – Sprint up the Hill 5 times (On a ten count, Beast gave the PAX a little lesson on HIIT workout and the benefits from it.) Thanks Beast!

Mosey to the playground.
3 sets of 10 – Back sit ups
3 sets of 10 – Back pulls (hanging from the parallel bars)

Mosey around The Reservation performing some Mud Run Obstacle Training.
Round around playground, walk across parallel bars, every two hand movements perform one dip.

Mosey to the front of the elementary school and climb up and over the Zip Zag wall. Think I counted 12 walls plus 1 bonus wall.

Finish with 6 minute abs
LBC X10
High Slow Flutter X10
Freddy Mercury
Scissor Kick X15
6 inches
Rosalita X15
Side Plank left 45 seconds
Side Plank right 45 seconds

Mosey to COT

Moleskin:
Friendly reminder that the Indian Land convergence is just one week away on October 18! Pre-Blast will soon follow. Good work today men… way to push each other and watch each others SIX. I urge everyone to read Mailman’s story he posted a couple days ago here. Simply put, keep on eye on your six and tell someone if you feel something is wrong. Don’t let your pride put you in a bad situation… lean on your F3 brothers as we’re all here ready and willing to lend a hand!

Bounty Hunter over and out!

TClap |

F3 The Fort Fuel Challenge – Detox 6 week challenge

2014-10-10Leave a comment

QIC: Gears
When: 10/15/14
Pax: Beacon, Cake Boss, Cash, Chicken Wing, Corn Hole, Destiny aka ReLo, Duck Hunt, Gears, Mr. Clean, Tatanka, White Lightning, You?
Posted In: The Fort

Update: MFP group invites are currently having issues. Please request group membership explicitly and I will add you after i get the request.

Portions of this post Compliments of our brothers from Area 51.

We are kicking of a Fall Detox/Fuel Challenge for the PAX of TheFort. The goals for this challenge are:

Increased awareness of Nutrition
Increased brotherhood with the PAX in on the challenge
Increased focus on discipline

It will run from Wednesday October 15th – November 26th… conveniently completed before Thanksgiving.

The following URL will give you a little background if you’d like to see the original post on how detox started and it’s reasoning: http://f3nation.com/2012/12/28/six-week-challenge-detox-cleanse/

Base Program

The Challenge will give you a chance to test yourself with the support of your fellow men of F3. And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows:

No Fried Food
No Fast Food (inc. Pizza)
No processed snacks like Potato Chips, Candy Bars, Etc. (a post will be coming with good alternatives)
No Dessert
No Sodas or Sweet Tea
No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This leaves many food and drink items available – no one will go hungry! Just eat/drink better.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.

And just so you can plan ahead with groceries, here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Here is a Survivors Guide to the Six-Week Challenge posted by TigerRag a while back:

http://f3nation.com/2012/12/31/six-week-challenge-week-one-survival-guide/

A few added twists to this iteration of the challenge:

We will be kicking off the challenge the day before (Oct 14th) with a 2nd F event from 1900-2100 at Towne Tavern.
We will be scheduling trips to other AO’s in different regions (e.g. Charlotte, Rock Hill, etc) and perhaps even trying to make sure we post together at the same AO around once a week. This is to both branch out in the F3 nation and build solidarity with other PAX in the group but also to provide encouragement as a team to the newer locations.
I will foot the $50 gift card to whomever loses the highest % weight over the 6 weeks to the dining establishment of their choice, so there is additional incentive to stick with it. The one request of YHC is that the winner choose a good place for us to gather for a closing 2nd F event to enjoy a beer or three.

Here’s how we’ll be tracking for accountability/encouragement from the participants:

On October 15th post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending November 26 backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ). Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below. If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
Track your exercise and calories on My Fitness Pal. If you are the winner, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores. You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts. Participation on My Fitness Pal will be a requirement to win the gift certificate because of this. It does not have to be 100%, but we should see three meals a day + snacks at least five times a week. You can also add recipes there that will greatly help out guys who are checking to see how you did it.
The guy with highest body weight loss percentage between the October 15th post and the November 26th post, who has participated with all of the above, will win the gift certificate.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

TClap |

The Great Frontier: Horses, sleds and “Mountains”

2014-10-10Leave a comment

QIC: Chicken Hawk
When: 10/09/2014
Pax: White Lightening, Stang, Anchorman, IV (FNG), Fun House, Cakeboss, Spiderman, Sorano, Chicken Wing, Senator Tressel, Decible, 'Lil e, Cash, Free Bird, McGruff, Cornhole, Minute Man, Gecco, Lug Nut
Posted In: The Ranch

sledpull

19 PAX and 1 FNG enjoyed 45 minutes of hill climbing, sled pulling, air gasping fun on a nice fall morning. News flash…. Winter is coming so the mornings are going to be getting cooler. I challenged the PAX that are only engaged in the 1^st F to get engaged in 2^nd and 3^rd F otherwise we will likely bid farewell for the winter. If we aren’t engaging with other PAX and creating fellowship and locking shields then the 1^st F alone will not sustain a long term commitment to F3. Even better step up and Lead to contribute to your growth and the growth of F3.

THE Thang:

Started with a mosey that included high knees, butt kickers, shuffle to the left, shuffle to the right, karoke to the left, karaoke to the right and finished with a stretch of lunges.

COP:

SSH
Imperial Walkers
Mountain Climbers
Wind Mills
Squats

Mosey to Mount Happy for some Hill repeats, time to partner up.

Partner 1: Run up hill

Partner 2: Begin 75 jump squats

Switch, repeat

Partner 1: Run up hill

Partner 2: Begin 75 Mule kicks

Switch, repeat

Partner 1: Bear crawl up and down the hill

Partner 2: 100 Merkins

Switch, repeat

Partner 1 Bear crawl up and down the hill

Partner 2: 75 plank jacks

Mosey to the Futbol fields for some old fashion colt sled pulling fun. Create two lines and rotate through the line pulling the 40lbs sled down and back the field while the PAX rotates through a series of exercises including.

Morracon Night club with a kick
Carolina dry docks
Mountain climbers
SSH
Squats with calf raises

Something about Mary….

LBC
HiLo flutter
Rosalita
Planks
Grave diggers
LBC
Russian Twist
Merkins
Burpees

Excellent job by the PAX. Tclaps to all! Next Q for the Chicken Hawk at 11/1 Gladiator games!

TClap |

Thru Darkness Light

2014-10-08Leave a comment

QIC: Chaser
When: 10/08/14
Pax: CSPAN, Opie, Trucker, Stingray, Tatanka, Sharknado, Magic Mike, Assassin, Aztec, Aquaman, Speedo, Macguyver, Anchorman, Destiny, Cash, Cake Boss, Photobomb, One-niner, Boyband, Gears, Chicken Hawk, Chicken Wing
Posted In: Ring of Fire

My VQ and we were blessed with a total eclipse of the moon. I took this as a sign to talk about those dark times we all have and how the best practice is to see the beauty in the darkness and place your trust in the light that is to come. The morning gloom was ready to be pierced by 22 strong men ready for the unknown, but also confident in their ability to lift each other up.

Mosey to the Grinder for COP:

25 SSH

20 Windmills

20 Merkins

20 IW

The Thang #1 (Count off 1-4 and then form 2 lines across the end zone – odds and evens)

50 yard sprint (there and back)

10 burpees

100 yard sprint (there and back)

10 burpees

50 yard sprint (there and back)

10 burpees

Mosey to the pull-up bars

The Thang #2 – 4 Stations (3 min. at each station, no rest, move to the next station)

Station #1: Burpee pull-ups…because regular old burpees are boring

Station #2: Lunge walk up the hill

Station #3: 10 merkins / 10 curb crawlers (rinse & repeat for 3 min.)

Station #4: 20 squats / 20 LBCs (rinse and repeat for 3 min.)

RINSE & REPEAT all 4 stations.

Mosey back to parking lot for COT.

It was an honor to take the Q this morning and, as always, to be among this group of leaders.

TClap |

Saturday tour de Fort / Longest warmup ever part duex

2014-10-07Leave a comment

QIC: CSPAN
When: 10/04/14
Pax: Airborne, Back Draft, Beacon, Chicken Hawk, Chicken Wing, Crab Cakes, Hasselhoff, Longshanks, MacGyver, Mile High-(FNG), Rooney, & Stang.
Posted In: The Fort

Last week I was the Q for myself +3 in Indian Land, so I just used the same Q card from last week as I had no repeat takers travel with me at The Fort. Last week was an attempt to “slowdown” 1-Niner, and Beast and Bounty Hunter just got pulled into the chaos of what was either the “world’s longest warm-up” or “the parking lot special”…so I used the same Q card but ran it around Fort Mill.

Still in the parking lot- Thang:

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Windmills x20

Full Disclaimer and Mosey OYO to Veterans Park:

(Crab Cakes 1^st Victory to a destination, speed, + excellent navigation)

Excellent rendition of The Pledge lead by Back Draft

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Windmills x20

“Really, really, really” Long plank series with stretching, and short speech about thinking what you could have done better this week.

More planks + Peter Parkers, Parker Peters, & Mountain Climbers x20

About this time I got the first verse of “Are we ever going to stop planking?”

Long ABLAB to 100 count + long back series

Mosey to Bank-Thang:

Bear crawls & lunge walks over the parking spaces –rinse & repeat

Backwards Bear crawls & lunge walks over the parking spaces –rinse & repeat

Short mosey to larger Bank parking lot

Serpentine/sidewinder Burpee fest begins down and back

Hands up push up fest begins down and back

More chatter about Baxter Yard sale and the amazing ATM usage

Mosey back to Veterans Park

Longer plank series – longer back series

Long ABLAB to 100 count

About this time I got the second verse of “how about stopping the planks and doing wall sits?”

Mosey to half wall-Thang:

Before each sequence we would put up our visor and admire a perfect fall morning in South Carolina

Long wall sits, followed by squats and calf raises, extremely long series

About this time I got the third verse of “how about some planks?”

Mosey back to COT

Long ABLAB to 100 count

Moleskin:

Focus this week is to be a better man on a very specific area where you fell short this week.

Welcome FNG = Mile High = a fine Colorado State grad, who grew up about 30 minutes from me.

Always an honor for me to be your Q, perfect weather, fun morning, great chatter, good discussion, and I had fun.

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

TClap |