30 guys and a virgin

2014-10-07Leave a comment

QIC: Anchorman
When: 10/07/14
Pax: Bounty Hunter, Cspan, MacGyver, Stang, Opie, Beacon, Chicken Hawk, Red Banjo, Duck Hunt, Double D, Bogey, Sharknado, Magic Mike, Flipper, Java, Cake Boss, Greenwave, Chicken Wing, Iron Pony, Long Stick, General, Tatanka, Fist Pump, FICO, Cash, Private Ryan, Birdcage, Crabcakes, Boeheim, Chaser, Anchorman
Posted In: Block Party

30 PAX were gentle and loving on my virgin q. But I reciprocated with a plan for pain. Here’s the Thang:

Mosey towards town

SSH, IW, 10 burpees OYO, to the wall for some relaxing sitting, 10 merkins oyo, back to the wall

Mosey to playground

Partner up. Alternated between running and bombjacks, lbc, dips

Circled up for some Jack Webbs, then we all headed to the nightclub. 30 MNC, 20 Merkins, 20 MNC

Mosey, find a new dance partner to alternate runs and combo up for 100 merkins, 200 squats, 300 lbcs

Circle up to a nice easy finish of hello dolly, Freddie mercury, supermans, monkey humpers and long slow squats.

COT

Talked about what Dredd mentioned at the Invergence – be that somebody. If you don’t step up, you can’t complain about how the choices others make affect you.

TClap |

Trucker’s horn blasted

2014-10-07Leave a comment

QIC: Trucker
When: 10/7/14
Pax: Trucker, Senator Tressel, McGrufe, Repeat, Slow pitch, Gears, Package, Serano, Spiderman, Bubba Gump, Change Order, Backhoe, Cornhole, Little E, Stacker, Smuggler, Pick 6, Jekyll, White Lightning, Aquaman, The Firm, Decible, Dori, Maximus
Posted In: Golden Corral

24 (new record for Golden Corral) PAX observed YHC tweet that today’s workout would double your money back guarantee, but they didn’t realize that YHC took his clock out of his tractor trailer for use of Tabata. For those who don’t know what Tabata is, it is a High-intensity interval training (HIIT) work out based on a study from Professor Izumi Tabata that initially involved Olympic Speedskaters. Mumble chatter began as the PAX arrived about how Trucker enjoys Burpees, and they expected a full morning of them. YHC had other things in mind though…..

The Thang:

Mossy around the HT parking lot (continued hearing about Burpees)

COP:

10 Burpees OYO (Omaha since soo much chatter about needing to do these)

25 SSH

20 IW

20 Squats

15 Merkins

Tabata: 8 sets of 20 seconds on/10 seconds rest

1) Burpee curbs (burpee and hop up onto curb)

2) Merkins

3) Squats

4) Mak Tar Jai

5) Step ups

Mossy to hill:

PAX split into 2 groups: Group 1 runs hill with 10 squats at top of hill, repeat 5x’s, Group 2 10 merkins/10 LBCs as many rounds until Group 1 is done. Switch

COT

Another fun morning with the PAX and as always, a treat to lead the PAX. Great showing and encourage PAX to continue to post as the weather turns. Strong bonds form as the weather hits below 30 degrees. Prayers to Santini and his family as they lost a family member to addiction. Praise to Gears brother and Change Order’s 10 year anniversary. Prayers to those unspoken.

Lots of events coming up, check the weekly email.

TClap |

Who called the PoPo?

2014-10-06Leave a comment

QIC: One-Niner
When: 10/6/14
Pax: CSPAN, Beacon, Stingray, Chicken Hawk, Opie, Sharknado, Cakeboss, Beast, Pebbles, Bounty Hunter, WWL, Rock Thrill, Ringer, Beacon, Magic Mike, Aztec
Posted In: The Snake Pit

16 pax collided between two start times. Black Diamond plus Monday morning = BD PAX had to arrive 15min early for a 0500 start time. There was also the “stagger” option of arriving at 0515 for those assuming the normal WO schedule. Just 15min less of the same pain.

So here it goes:

Warm Up: (if you want to call it one)

35 SSH
10 Burpees
Mosey to Street across from Elem School
- 50 yard bear crawl
Mosey to back entrance of Elem School
- 20 incline merkins
Mosey to back wall
- 10 yard Backward Bear Crawl to wall
- Balls to the wall – 10 shoulder press merkins
- 10 yard bear crawl to starting line
- Repeat
Nature Trail Sprint plus 30 Burpees
0515 – go pick up the rest of the PAX
20 Imperial Walkers
35 SSH

The Thang:

Mosey around the Parking Lot and line up for a little suicide action

Sprint to end of PL – 20merkins
Sprint halfway back – 10 Burpees
Repeat, but this time 50 squats and 30 lunges

Mosey to Back Loop of Elem School (3 Corners)

1st Corner – 10 Burpees
2nd Corner – 15 Burpees
3rd Corner – 30 Burpees, 50 SSH, 15 Count Merkins

Mosey to Flag Flag Pole for Pledge of Allegiance led by CSPAN

Mosey to Field in front of Elem School (Partner Up)

1st partner Wheelbarrow – 20 yards
Sprint 20 yards
2nd partner Wheelbarrow – 20 yards
Sprint 20 yards

Mosey to Back to Nature trail

Run to bottom of trail
25 yard bear crawl
10 yard lunges
Sprint to top

Very short Mosey to ovehang and lineup

Criss-cross between columns for a Burp-Run (as it sounds, Short sprint, burpee, short sprint, burpee, etc…)
Criss-Cross Sprint

Short Mosey to Parking Lot for Sprints

Sprint Full-out to end of Parking Lot and complete 50 merkins
Sprint back

COP:

15 LBC’s
40 Side crunches
25 Hello-Dolly’s
20 Flutter Kicks
20 Rosalitas
20 Slow-mo Squats

Moleskin:

As we were interrupted by the 5.0 towards the end of our workout the PAX were all a little distracted but that didnt keep us from finishing strong. CSPAN will now work his magic to get us back in good graces with the kind folks at Harrisburg Elem. Apparently, when the PAX reach a certain number we become too intimidating.

COT:

So, with the limited time at the end there was no time for announcements or prayer request. Reminder: Indian Land Convergance on 10/18 (Indian Land High/Middle/Elem) plus Inaugral Sausage Fest.

TClap |

Assassin in the Gloom

2014-10-06Leave a comment

QIC: Assassin
When: 10/3/14
Pax: Anchorman, Opie, Magic Mike, Hard Drive, Sharknado, Solid State, Iron Horse, Bounty Hunter, Destiny, WWL, Gears, Tatonka, CSPAN, Pusher, Iron Pony, McGruff, Senator Tressel, Boy Band, Assassin
Posted In: Slow Burn

19 Men survived Assassin’s VQ and as appropriate it was modified/slowburn/easy street.

The thang:
Mosey to Empire Pizza throwing in a few buttkicks and lunges
Circle up for pain with SSH’s Windmills, Imp Walkers, MNClubs, Speed Skaters
3 stations set up to perform (ten counts together) guard rail pull-ups, wall seats and balls/walls a few times with moseys between stations
Back to COP for some abs pain including LBC’s, Freddy’s, H Dolly’s, Supermans, Mtn Climbers
Mosey to encounter a few bunny hops and backwards sprints, then on to a few wall sits and merkins
Nice stroll back through the Chick-Fil-A drive thru

Not too bad, no serious complaints on the VQ!

Prayers to Santini and his family. Destiny has a co-worker with many issues, Mom not doing well, sister not well and son an addict. Ford family (cyclist in Baxter killed this past week.)

Q school coming up Rock Hill
Indian Land convergence coming up October 18th

Appreciate all the guys showing up Friday!

TClap |

Those Pavers are only 4lbs…that’s easy

2014-10-05Leave a comment

QIC: Aquaman & Maximus
When: 10/04/14
Pax: Badger, Smuggler, Change Order, Cornhold, Beaker (welcome back), Minute Man, FNG (Stacker), Gears, Jeckyl, DD, Senator Tressel
Posted In: Alcatraz, The Fort

13 of the Tega Cay PAX rallied at the Rock we call Alcatraz for Aquaman’s VQ. With the creativity and pain, this shall not be his last. It began as so many of the Fort workouts began this week. It was a lesson from Trucker and Cable Guy….and so it began with:

The Thang:
10 BURPEES OYO
Grab pavers for a warm-up run of the circuit
Static stretch across parking lot had everyone confused. This is his VQ and we’re stretching?
COP- “burn the body”
Calf raises on the pavers x 40
Slow sumo twerk (Maximus was embarrassed that he brought an FNG to this show)x 20 w/ 10 single ct bursts
Single leg lunge x 20 w/ 10 single ct burst switch legs
Mountain climbers x 40 Mosey to stage 2 without pavers
15 yards squat jump burpee
15 yards bear crawl
15 yards leg lunge
50 SSH
Repeat, mosey back to COP, elbow plank until everyone returns
Merkins with hands on the pavers x 15 hold w/ 10 single ct burst
CDD x10 w/ 10 single ct burst
SSH with pavers extended in front x 50
Mosey to stage 2 repeat above:
15 yards squat jump burpees
15 yards Bear crawl
15 yards leg lunge
50 SSH
Repeat, Mosey to COP, elbow plank until everyone returns.
Triceps extensions, bend over to a 45 degree with arms extended backwards with pavers x 20 w/ 10 ct bursts
Bicep curls x 20 w/ 10 ct bursts with pavers
Arnold press x 20 w/ 10 ct bursts with pavers
Moroccan night club x 20 with pavers Mosey to stage 2
15 yards jump squat burpees
15 yards bear crawl
15 yards lunges
25 SSH repeat
Mosey back to COP and elbow plank until everyone returns

Hand off to Maximus:
I must admit, I had a Weinke but after Aquaman’s shenanigans, my head was spinning so basically decided to wing it. I think we started with Ab Lab:
LBCs w/ pavers, Toe Touches w/ pavers, Grave Diggers, Modified Protractor, Low Flutter, Seal Sit Ups
Grab your favorite pavers and mosey to the wall:
1/2 the group does the wall sit with paver out front while other 1/2 does merkins w/ 1 hand on 2 pavers (switch)
Flap Jack
1/2 the group does the wall sit with paver overhead while other 1/2 does sumo squats
Flap Jack
Pax shoulder to shoulder wall sits while passing 2 pavers down and back…repeat
Mosey to the playground for partner work with pull ups, step ups w/ pavers, dips and merkins

COT:
We welcomed back Beaker and an FNG on this cool morning.
Announcements: Congrats to the mud-runners, well done guys. Fall De-Tox, 10/7 PUMC outreach opportunities.
Prayer Requests: Thankful for the accountability but need to be mindful of life’s pavers (the small weights in our lives that tend to drag us down), family friend battling advanced cancer…prayers for the family, Santini’s brother-in-law and family.

Thanks for a full 60mins of all 3 F’s. Great job by the PAX and congrats again to Aquaman for one of the best VQ’s ever.
Aye.

TClap |

Who stole my Weinke?

2014-10-05Leave a comment

QIC: Posh and Pusher
When: 10/4/14
Pax: Red Eye, Slim Jim, Dr Phil, Brick, Crawdaddy, Cheeto, Flat Tire, Padre, Winchester, FNG - Professor
Posted In: Uncategorized

12 PAX gathered at the Patriot to celebrate those taking in part in the Mud Run and to throw down a little pain of our own. Apparently YHC looked at Posh’s plan for the workout and may have stolen some ideas. At least I am consistent!

The Thang:

Mosey to upper soccer field

COP

SSH x 40

IW x 20

Windmill x 20

Merkins x 20

Mtn Climbers x 20

Dry Docks x 20

Planks for a while or until your shoulder hurts

Night clubs x 20

To the bleachers (Posh’s idea)

Dips x 20

Step ups x 20

Derkins x 20

Rinse and repeat with a lap in between

Mosey to Green Mile – Tag Team a la Rock N Roll Express

Partner 1 to the end

Partner 2 exercise (100 x Merkins, 200 x Squats, 300 x LBCs)

Hand off to Posh (Exit stage to coach soccer)

Ab Circle

25 SSH

20 Freddy

25 LBC

20 Flutter Kicks

20 Hello Dolly

15 Grave Digger (R)

15 Grave Digger (L)

25 SSH

Mosey to upper soccer field

Everyone grabbed a rock and placed in on one end of the field.

2 Rounds:

25 Ski Jumps (using rock as prop)

high knee to midfield

butt kicks to other end

10 burpees

lunge walk to midfield

sprint to other end

repeat

Jack Webb

5X1 to 6 and back down

Mosey back to parking lot

Moleskin:

Lots of good stuff happening in the Fort so make sure you read the weekly email.

Proud to say that Rock Hill is continuing to grow. New AO started this Wednesday and a majority of the Pax are local. Still a great AO for those in Rock Hill and the Fort.

Great feedback from the Invergence including some great comments from the Ms. Keep in mind the the mission of F3 every day not just during workouts.

Really proud of the Pax who completed the Mud Run. There is nothing like a CSAUP event to bring the Pax together.

‘Till next time….

TClap |

Guinea Pigs

2014-10-04Leave a comment

QIC: Bounty Hunter
When: 10/04/2014
Pax: Red Banjo, Ringer, Pebbles, Sharknado, Opie, Deacon, Cash, FNG: Gustavo
Posted In: The Fort, The Reservation

Eight men decided fart sacking wasn’t an option this morning at the Reservation, nine if you include Sharknado posting at 0740 (which to his credit was a double down since he just finished up a bike ride before).

Warm Up:
Walking Toe Touch
Hitler Kicks
Forward Lunge
Backward Lunge
Side Lunge
Mosey a ways
SSH – 20
Mosey a ways
IW – 10
Mosey a ways
Squats – 10
Mosey a ways
Merkins – 10

The Thang:
Point Drills (have to come to convergence to find out!) – We’ll just say it was a good time!

Gaser’s X2 (gaser = from sideline to sideline all out sprint there and back)

Dragons Back
5 Bomb Jacks, Run up Hill 1 Burpee
4 Bomb Jacks, Run up Hill 2 Burpees
3 Bomb Jacks, Run up Hill 3 Burpees
2 Bomb Jacks, Run up Hill 4 Burpees
1 Bomb Jacks, Run up Hill 5 Burpees

Mosey to playground
3 sets of 10 – Back sit ups
2 sets of 10 – pull ups (1 set wide grip / 1 set regular grip)

Mosey a ways towards COT
LBC
Mosey a ways towards COT
V-Ups
Mosey a ways towards COT
10 Burpees
Russian Twist (Putin)
Rosalita
Mosey a ways towards COT
Scissor kicks
Mosey a ways towards COT
15 Muscle Ups
6 inches to in and up 90 degrees (abs)

Mosey to COT

Moleskin:
The Reservation continues to prosper as it gains new tribesmen… welcoming back second timer Ringer and FNG Gustavo. Not the easiest of days to post especially since today was testing some new drills that some will soon discover on the Reservations official Flag Plant/Sausage Fest on October 18, 2014 (Thanks for being my Guinea Pigs)!!!

Bounty Hunter over and out!

TClap |

Accountability… Challenge Accepted

2014-10-02Leave a comment

QIC: Bounty Hunter
When: 10/02/2014
Pax: Senator Tressel, Maximus, MacGyver, Cable Guy, Pusher, Decibel, Twister, Mr. Clean, Deacon, Repeat, Freebird, Bogey, Corn Hole, Byrd Cage, Minute Man, AIr Borne, Greenwave, White Lightning, Pick Six
Posted In: The Fort, The Reservation

20 Men appeared through the fog for another Thursday of pain for Laces-In and Laces-Out.

Warm Up:
Walking Toe Touch
Hitler Kicks
Forward Lunge
Back Lunge
Side Lunge
Slow Jog .10/ml
Fast Jog .10/ml
Mosey to the bottom of the hill
Finish warm up with 20 SSH & 10 IW

The Thang:
Line up on the bottom of the hill in groups of 3. The exercise was Jacobs later with a twist. One member from each group would run up the hill and do one burpee while the other two members would do one exercise. One cycle was completed when all 3 members completed 1 burpee at the top of the hill.
Merkins – 1 burpee
Merkins – 2 burpees
Squats – 3 burpees
Squats – 4 burpees
LBCs – 5 burpees
LBCs – 6 burpees
On the 7th cycle the PAX lined up in plank position on the bottom of the hill while one member of the PAX would run up and complete one burpee. Rinse and repeat until all PAX completed the 7th run up the hill followed by their burpee.

Mosey across the field to the run path for an Indian run… with a twist! Last man had to complete 2 burpees before he could run to the front. Rinse and repeat for 1 lap.

Mosey yet again to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Merkins – 2 Revolutions
Carolina Dry Docks – 2 Revolutions
Elbow Plank V Ups – 2 Revolutions
Russian Twist – 3 Revolutions each side
Legs Ups – 4 Revolutions

Mosey back to COT

Moleskin:
A simple challenge thrown out to the PAX this week is to find someone that can keep you accountable. Take action and reach out… Remember “I’m here for me, to I’m here for you, to I’m here for them”.

Bounty Hunter over and out!

TClap |

All Colts, No Mustangs

2014-10-02Leave a comment

Posted In: The Ranch

13 men broke the morning gloom at the Ranch for what they thought was going to be a simple bootcamp workout.

Chicken Wing polled the pax to see who would take the bait for running…… nothing but crickets, so the entire pax turned to HYC for a beatdown.

The Thang:

Warm-up lap around the elementary school, COP on soccer fields:

SSH, squats, moroccan night clubs, imperial walkers, merkins, mountain climbers, squat/merkin

Mosey to other end of soccer field

Sprint 10 yards, 10 grinders (plank position, jump feet to the outside of your hands and back), backwards run 10 yards, 10 merkins.

Repeat for a total of 4 sets.

Mosey to back wall of school, wall sits, 10 burpees OYO, wall sits, 10 bombjacks OYO.

Mosey to hill, sprint up touch the fence, back down 10 merkins, 10 squats, repeat 5 times.

Bear crawl up, sprint down, 10 LBCs, repeat 5 times

Mosey to drop off circle, partner up, partner one- lap around drop off circle, partner two does exercise until returns, flapjack.

Exercises were: calf raises, calf raises, hello dolly, flutter kicks, rosalita, LBCs.

Mosey back to soccer field, 4 sets of sprints as the finisher.

COT

Moleskin:

Think the pax enjoyed a little more running than usual today, pax due to no Mustangs, part because that’s what the QIC mustered up.

Prayers go out to the Tega Cay family who lost their husband/father/leader this week in a mountain bike accident.

Stay focused on the things that matter, be strong.

WWL

TClap |

Black Diamond – Ruckin at twilight

2014-10-01Leave a comment

QIC: CSPAN
When: 09/30/14
Pax: WWL, Chaser, Private Ryan (LILO), Tatanka, & 1-Niner.
Posted In: Uncategorized

Location: Hills of Baxter with 25 pound Ruck

Mission: Capture propaganda (book from Santini’s house), Capture Giant (Crab Cakes #fail – not home), Recruit additional Warrior (picked up Private Ryan who was rucking and walking the dog even without us), and an additional attempt to capture a second Giant (Green Wave #fail- never came to door).

5 strong men set off on a workout of #BlackDiamondF3 proportions, with 8 scheduled pain stations, we accomplished 50% of the missions, tackled all 8 stations with too many “mericans”, humped 3 miles, 2^ndF was in full force, and Tatanka sponsored the HH.

This old Marine learned that I could still “hump a pack”, fellowship is much better at a ruck pace, every man really needs a waist strap so your ruck does not smash in your skull, and doubling down 12 hours apart is not for the over 40 crowd #oldmanstrong

The first rule to black diamond is just show up, and the black diamond takes care of the rest. #redpill

You missed a good one…

1-Niner has the next Black Diamond.

TClap |