The Clock Struck 5:15

2014-10-01Leave a comment

QIC: Chicken Wing
When: 10/01/14
Pax: One Niner, Chicken Hawk, Cash, Stingray, Speedo, Boy Band, Opie, Beast, Assassin, Destiny, Sharknado, Mr Wilson, Aztec, Magic Mike, Iron Pony, Trucker, Jekyll, Change Order, MacGyver, Gears, Pebbles,
Posted In: Ring of Fire, The Fort

At the pre-dawn gathering of 22 PAX, YHC gave the “I am not a paid instructor” speech. That is very evident and probably goes without saying. Brief intro of Tabata and the excitement was contagious and it could not be bottled. The PAX did not disappoint.

Mosey to Band Lot with karaoke right and karaoke left mixed in.

Warm Up
SSH x 20 IC
Windmill x 20 IC

Tabata Time (8 reps, 20s on, 10s off)

Merkins (Regular, Widearm, Diamond, Military) repeat
Carolina Drydocks
Mountain Climber
Jump Squats
Smurf Jacks
Speed Skaters
Burpees
Mary (LBCs, Russian Twist, Freddie Mercury, Hello Dolly)

Mosey to end line for some sprints

100m full out, bombjacks as rest
200m full out, bombjacks as rest
300m full out

Back to COT via mosey with karaoke right and karaoke left mixed in.

COT

Prayers to Destiny’s co-worker. Aging parent, sister with stage 4 cancer and son who is stuggling with addiction.

Prayers to over 600 mud runners to stay safe
Victory sports golf tourney 10/3
10/18 – Convergence at Indian Land – Sausage Festival
11/1 – WEP gladiator course #2. Post after regular workouts.
Chicken and Wisdom – Bible study on Friday’s. Call to action to post!

Finish with Lords Prayer.

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Backblast – P-HOP Site Launch Rock Hill

2014-10-01Leave a comment

QIC: Bogey
When: 10/01/14
Pax: CSpan, Twister, Fusion, Audit, Pusher, Posh, Man-O-War, Dr. Phil (FNG), Fist Pump, Santini, Duck Hunt, Padre, Tatanka, Anchorman, Chaser, Crawdaddy (FNG), Bogey
Posted In: Uncategorized

“P-HOP” Padre’s House of Pain had a very successful launch this morning with 17 pax accepting the Gear/Bootcamp challenge from the VQ Bogey. Thank you to everyone who showed up to help launch the new AO. You all are expected to be back at this new AO every week!

The Thang:

30 SSH, 15 3-count Merkins, 30 LBC, 30 Windmill, 30 Imperial Walkers

Mosey around the church

10 burpies on your own, 30 Squats

Split up into 4 groups for 5 min stations

Station 1 – Battle Rope, LBC, SSH

Station 2 – Ab wheel, Sandbag lunges, field sprints

Station 3 – Pull-ups, Squats, SSH

Station 4 – Tractor Tire flips

COT for what the virgin Q thought was the end 15 min early #OMAHA #Brainfart

10 burpies, 15 Windmill, Superman, 10 3-count merkins

Mosey to the field for a 17 man tunnel of love

Mosey to the parking lot for some suicide sprints and SSH

Slow mosey around the church, 15 3-count merkins, LBC, SSH, Cspan’s back stretch (AKA modified merkin, dirty-dog, dont let your dingle-dangle dangle in the dirt)

Finish mosey around the church back to the COT

15 Imperial walker

15 3-count merkins

US Marine Drill Instructors yelled at us in bootcamp saying that Navy Seals training had a bell that you could ring if you wanted to quit and give up. In the Marines there is no such bell and the DIs let us know this daily by mentally and physically pounding the mentality in us that there is no option of giving up. Keep that same mentality everyday as you go through life that there are no bells to ring to give up and quit so when you are feeling defeated and ready to give up just remember that there is no giving up and to keep digging because you will succeed since its the only option. Semper Fidelous.

See you next week in the gloom at the new P-HOP AO

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Who is the Q this Week?

2014-09-30Leave a comment

QIC: Senator Tressel
When: 09/29/14
Pax: Trucker, Change Order, McGruff, Decibel, Nirvana, DD, Jekyll, Cornhole, Gears, Tan-line, Pick Six, Free Bird, Cable Guy, White Lightning, Aquaman, Bayheim FNG/The Firm, FNG/Spiderman, FNG/Cerano
Posted In: Golden Corral

It was a cool, but humid morning at the Golden Corral when 20 strong men met in the Harris Teeter lot to find out that, for the third week in a row, the Q was not there (or was he?). After a little chatter, YHC decided to give it a go and here is what we did:

The Thang:

Easy two loops around the HT parking lot to the COP

SSH x 50, Merkin x 10, IW x 25, Windmill x 20, Diamond merkin x 10, Hello Dolly x 25, Wide arm merkin x 15

Mosey to the front of the Harris Teeter store and split into two groups

Round 1: group 1: does suicide to 1st, then 2nd shopping cart corral, while group 2 does LBC’s, flapjack

Round 2: g roup 1 does suicide to 1st, 2nd corral, and far end of parking lot, while group 2 does squats; flapjack

Round 3: group 1 does suicide to 1st, 2nd corral, and far end of parking lot, while group 2 does merkins; flapjack

Round 4: group 1 does suicide to 1st, 2nd corral, while group 2 does SSH’s; flapjack

Walk/recover to side of HT store, stay in groups:

Round 1, group 1 wall sits, while group 2 bear crawls to end of Pax line, flapjack

Round 2, group 1 wall sits, while group 2 crabwalkss to end of Pax line, flapjack

Round 3, group 1 wall sits, while group 2 lungewalks to end of Pax line, flapjack

Mosey to retaining wall for combination derkin/dips: 9 derkins, 1 dip; 8 derkins, 2 dips; 7 derkins, 3 dips, etc, etc.

COP

Slow LBC x 25 in cadence, then extended Superman/parachute

COT

Two weeks ago, the Q was a no show at GC. Last week, DD went rogue and led an authorized workout at GC while the rest of the Pax were at Walter Elisha park for the only scheduled workout that day. This week, everyone was looking forward to a return to normalcy at our beloved Tuesday workout But, alas, it was not meant to be: another morning and no Q. Aye! How could it happen? No matter, though – if not YHC, anyone in this fine group of men would have stepped up to lead. The workout was nothing new or original today, but hopefully, it was tough enough to keep heart rates up for 45 minutes, and produce some sore muscles tomorrow morning. Welcome back, White Lightning! Good to have you back with us, brother.

Announcements: Mud Run this weekend! The Fort well represented again. Best of Luck, men!

Prayer request for Trucker’s mom to find the source of her illness.

Postscript: Cornhole was our scheduled Q today, but unfortunately no one told him. He was left off of the email sent to the scheduled Q’s. You can take mine next time, my friend.

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Sprinting towards Burpees

2014-09-30Leave a comment

QIC: Cable Guy & Trucker
When: 09/27/14
Pax: Cable Guy, Trucker, Aquaman, Totanka, Freebird, Fly By, Gears, Smuggler, Bojangles, Pick 6, Cornhole, Badger, Sen Tressel, Maximus, Decible, White Lightning, McGrufe, Jekyll
Posted In: Alcatraz

After a great night celebrating the Fort 2nd Yr anniversary, 19 PAX (1 FNG) crawled out of bed into the gloom, not knowing what to expect. YHC didn’t even know he was scheduled to Q till the night before. So YHC and Cable Guy quickly developed a game plan during the invergence. Cable Guy suggested we just run as far as could towards Gold Hill Road/SC160 with burpees in between. YHC didn’t even flinch and said Aye! Drive over that morning in the gloom, the clown car (PAX from Knightsbridge) asked YHC what was on tap and inquired if there was burpees….of course YHC response was nah, no running or burpees, maybe some pull-ups though….

The Thang:

Cable Guy lead the PAX with a lap around Runde Park to COP

10 Burpees OYO, 25 SSH, 10 Merkins, 25 IW, 10 Burpees OYO, 25 squats, 25 Peter Parkers, 10 Burpees, 25 Parker Peters.

Nice running pace towards the golf house, at various intervals, stop and do various counts of burpees till PAX got to Windjammer Road. Trucker took over and the PAX ran back towards Runde Park, stopping for some Mak Tar Knee Jai’s and more burpees till the PAX got to the tennis courts. PAX broke into 4 groups, rotated to each corner with: 15 Merkins, 20 squats, 20 lunges, 10 burpees. PAX then took off towards the hill, with another stop of burpees. At the hill, PAX completed 5 runs up/down the hill. Bottom of hill was 5 burpees, top o fhill was 5 LBC. Mossy to Runde for 25 Hello Dollys and protractor.

Great work by all PAX for suffering through the burpeefest. Lots of chatter during the workout that even spilled over through Tuesday! Overall, PAX did approximately 115 burpees, but who’s counting!

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Children’s Attention Home Service Project

2014-09-30Leave a comment

QIC: McGruff & Chicken-Hawk
When: 9/27/2014
Pax: Cash, BackDraft, Package, CornHole, Jeckyl, Beacon, Senator Tressel, Chicken wing, Decibel, Cake Boss, Boy Band
Posted In: Uncategorized

Several Men particpated in a F3 service event to enrich the lives of 42 great kids at the Children’s Attention Home in Rock Hill. We completed several projects from Monday the 22nd and finished with a barbeque and bike ride on saturday the 27th led by Senator Tressel. Here is a list of some of the things we did during the week.

1. We completely cleaned up the grounds and mowed the entire campus. Chicken-Wing did a great job with the Husqvarna mower.

2. Cash and Package’s crew did some major work on the fence line and cleaned up the entire area. Back draft came behind them and pressure washed the fence. Later on in the week we stained it and it looked great.

3. Then came the pressure washing job by Jeckyl and Cornhole on all the playground equipment. Wow did it make a difference and it looks great.

4. We trimmed the bank line and created a new running/bike path along the back for the kids to use. I actually had a child ask me if the running path was done so he could use it. I told Him “Go for it!!!!”

5. Then came the tough stuff. Beacon did some serious weed wacking and he saw a few critters which made him raise some eyebrows.

6. ChickenWing, Cake Boss, Boy Band, Decibel, Senator Tressel, and Chicken hawk loves toting 400 bags of mulch and spreading it along the running trail. It almost seemed like a double down.

All and All it was a great fulfilling week and I want to thank all of the Pax who helped make is successful. Special thanks to Senator Tressel and Chicken hawk for the great cook-out and bike ride on Saturday. This is What F3 is all about and I am proud that I am a member of a strong organization of men and leaders of our communities.

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Stuck in the Burpee Fog

2014-09-30Leave a comment

Posted In: Uncategorized

28 of us in the PAX welcomed the 58 degrees this morning as we ascended on our local Block Party for a beatdown led by Maximus and Back Draft. For Back Draft and I, it was awesome and humbling to see car after car pull into the W.E.P. parking lot on a Tuesday. When Red Banjo doesn’t even get a parking spot in the lot and pulls off on the driveway coming down the hill, you know it’s a good crowd. As I mentioned at the start, I learned this weekend that we don’t have to start every workout with the beloved SSH. While a crowd favorite they aren’t, burpees can be a great way to start the mumble chatter. One with it.

The Thang…with Maximus on the Q
Warm up job to the parking lot on the right heading into downtown Ft. Mill. Circle Up in stealth mode.
Start it off right with 10 Burpees OYO
25 SSH
10 Burpees OYO
15 Windmills
10 Burpees OYO
20 Mountain Climbers
20 SSH

Mosey to the playground back at the park
Count off in the 1’s and 2’s
1’s – 10 Pull Ups
2’s – 20 Wide Arm Merkins
Flap Jack
1’s – 10 Pull Ups
2’s – 20 CDD’s
Flap Jack
1’s – 10 Pull Ups
2’s – Diamond Merkins
Flap Jack

Circle up for Jack Webb
1:4 for a total of 6:24

Hand off to Back Draft
Run on the path over to the soccer field
Count off in 3’s and line up at opposing soccer goals:
2’s run to the 1’s, 1’s run to the 3’s, 3’s run to the 2’s.
When you’re not running, start squatting.
Cycle through 3 times then repeat but this time swap out squats for alternating lunges.
Cycle through this 2 twice then swap the lunges out for 1-legged squats. Do this twice.

Mosey to the hill
Bear Crawl up, 10 burpees at the top, jog down, 15 bomb jacks. Do this 3 times

COT:
Announcements: Black Diamond tonight @ 1900 (that’s 7pm for us civilians) launching from CSPAN’s house in Baxter…bring 25lbs with you. 10/17 2nd F outing to see Fury, the movie. Official Indian Land AO launch 10/18 (1st annual sausage fest, what?), Next gladiator games coming in November. USMC 90min workout in CLT coming in November w/ CSPAN having partial Q. Check the weekly email for exact dates.

Prayer Requests: Car Bomb getting married in a few weeks. Spark plug, Injured (take care of yourself pre and post workout). As discussed at last Friday’s Invergence, we lean on each other for accountability and support. We’re here to lead and support so let’s do that. Don’t put the pressure on your wife to be your accountability partner; it’s not fair for her. As Back Draft taught us, go read and marinate on Ecclesiates 4:9-10, “Two are better than one, because they have a good reward for their toil (they work more efficiently). For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!”

There are a lot of guys out there that don’t think they have a brother to lift them up. Headlock them!! Welcome Fist Pump and Speedo.
AYE!

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Riverdance to the USMC Mud Run

2014-09-29Leave a comment

QIC: The Beast
When: 09/29/14
Pax: Bounty Hunter, Sharknado, Pebbles, 1-Niner, Stingray, Magic Mike (FNG)
Posted In: The Snake Pit

Warmup:
Parking lot footwork from one end to another including to get the HR up and legs stretched out:

Moderate jog
Butt kickers
High knees
Extended leaps

The Thang:
Mosey to the four square special and time for COP.

Imperial Walker
Merkins
Parker Peter
Low Slow Squat
Mountain Climber
Moroccan Nightclub
A couple others sprinkled in

Mosey over to the wall. People’s Chair 3 x 30 seconds. Mosey curb side, time for Riverdance. 1 x 20, 1 x 40. Fancy footwork here by the Pax.

Mosey over to the bus loop.

Wide arm merkins
Sprint partial loop (PL)
Peter Parker
Sprint PL
Carolina Dry Dock
Sprint PL
Diamond merkins
Sprint PL

Mosey to the playground

Bench dips 1 x 20
Obstacle course challenges
- Overt the net
- Pull ups
- Up the pole and down the slide
- Plank
- Over the net
Bench dips 1 x 20

Mosey back to the wall

People’s Chair 2 x 30 sec
Balls to the wall 2 x 20 sec

Moset to the grassy knoll

LBC’s
Low Slow Flutter
Freddy Mercury
Hello Dolly
Low Slow Squat

Mosey back to the parking lot for Name-o-rama and Ball of Man.

Triple Claps to Sharknado for the first F3 Indian Land EH in The Fort year 3. Reminds me of the Long Slow Distance talk from the 2nd Annual Invergence. Strong showing by the Pax today.

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Burpee Bell

2014-09-29Leave a comment

QIC: Decibel
When: 09/29/2014
Pax: McGruff, Backdraft, CSPAN, Boy Band, Greenwave, Gears, Change Order, Chicken Hawk and Tatanka
Posted In: The Armory

Ten men came out for some nice Kettle Bell fun and found some burpees along the way.

Warm up Lap
One Minute on 20 Seconds Off
90/45
Chest to Back Pullover
Two Handed Curl/Preacher Curl
Goblet Squat
10 burpees

Mosey to Station 1
KB Merkin
Figure 8
Back Lunge with pass through
Toe Taps
10 burpees

Mosey to Station 2
Halo
Upright Row
Dead Lift
20 Sidewinder (Serpentine) Burpees

Mosey to Wall
Squat Curl
Shoulder Press
Stairway Wheel barrow
Dip
10 burpees

Mosey to Station 4
Chest Press
Peoples Chair
Skull Crushers
Balls to the wall
10 Sidewinder (Serpentine) Burpees

There was plenty of chatter today amongst the PAX about how much they enjoy the burpee. I hope that they were able to get their fill today. Shout out to McGruff for asking for more burpees.

Prayers for all the PAX that are nursing injuries and illnesses.
Praise for Chicken Hawks wife and her job

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F3 The FORT Invergence Trivia

2014-09-28Leave a comment

QIC: Santini and the Fort PAX
When: 09/26/14
Pax: About 55 FORT PAX who were able to make it....
Posted In: Alcatraz, Block Party, Flight Plan, Golden Corral, Laces In, Laces Out, Ring of Fire, Slow Burn, The Armory, The Fort, The Ranch

What a celebration for the Fort. Celebrating our 2nd year in F3. Lots of accomplishments and expansion occurred over the past year. The PAX enjoyed an evening of fellowship and faith through a pot luck dinner, special guest speakers, and recapping the year. In addition, the PAX were handed a trivia sheet, though we didn’t find enough time in the evening to go over the answers. So, here they are: Enjoy

Who slept in on the morning of their Q? CSPAN
What was the original F3 group called? CAMPOS
What was the original name of the Coop? Abundance of Pain
“If your _KNEES_ aren’t dirty, you are not doing it right”
Who rarely wears shorts or a t-shirt to the gloom? Red Banjo
Which member of the Fort broke ranks and Q’d an unauthorized workout at the Golden Corral? DD
LIFO stands for: Last one in first one out
What song and band translates into the premise of F3: Rush, Tom Sawyer
Has anyone splashed merlot during a workout? Yes
What Metro pax led the first workout at the Fort? Swamp Fox and Boone
How many times has Dredd Qd at The Fort? 1x
What does CSPAN stand for? Can’t seem to pick a name
What was CSPAN’s second F3 name? Apple Jacks
Name the current active Fort Pax Who Were At The 1st Workout On 9.29.13? Santini, DD, Senator Tressel, Peach, Red Banjo
I2 stands for: Individual Initiative
Who received the first “pom pom” trophy? Aquaman
How many pax from Fort have completed a goruck? 6
Who was the first Q to break the 100 ct mark for continuous SSH’s? Santini
Who is known for dismantling his firepit so we can have bricks at Alcatraz? Funhouse
Who were the Q’s at the very first Alcatraz workout? Senator and Funhouse
What is the ‘superbelly’ (lay on your stomach, move arms/legs) also known as? The peppermill
Part 2: Who is responsible for this exercise? Maximus
Who coined the term “chicken and wisdom” Cake Boss
Who was the first Q to take the Pax to the tennis courts at Alcatraz? White Lightning
Who brought ‘Green Sally’ to the Fort and Alcatraz? Decibel
Which member of the Fort Mill pax is lactose intolerant? Cable Guy
Which Fort member Q’d his own workout of one? Crab Cakes
Which two members of the Fort were the only two posts at an early Block Party (when it still had blocks) workout in the pouring rain, which prompted a scathling email to the Fort members who fartsacked? DD and Santini
Who were the first two Fort Mill pax to complete a Go Ruck? WWL and 10 Squared
Who named Santini, Senator Tressel, Red Banjo, WWL, and Red Eye Dredd
Who wrote the pre-blast for the very first Saturday workout at WEP? DD
Who likes to do Mak Tar Jai with his legs? Trucker
Where was the original location for Game Plan? Baxter Starbucks
Who led the Alcatraz pax into the gloomy waters of Lake Wylie? Cornhole
How many F3 workouts are there in the Fort Region? 16
Who has the best hair? Still up in the air

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Is this going to be the longest warm-up ever? #84serpentine burpees

2014-09-28Leave a comment

QIC: CSPAN
When: 09/27/14
Pax: 1-Niner, Bounty Hunter, & Beast (LIFO)
Posted In: The Reservation

3 strong showed up to see what I could deliver after a night of birthday party celebrating at “The Fort” convergence. This was my first Q at Indian Land, and I was not going to disappoint. #oldmanstrong

I kind of played going to the upper parking lot as part of my ploy, that maybe some PAX might need us to stay around basecamp, as their alarm clocks may have required an extra snooze or two, and we would need them to easily find us, but really I had no intention of ever leaving that lot. 60 minutes of pain or basically the longest warmup ever. No excuses or escape.

THE THANG:

There are 28 parking spaces across upper lot.

We started with normal warmups:

20 SSH

20 IW

20 Squats

20 Windmills

20 Moroccan Night Clubs

This workout was really based on 3 rotations of serpentine burpees at ever line going across the lot. The definition of a serpentine burpee, is a burpee including a leg jack, and both a single arm left and a single arm right plank. Seemed like an easy goal.

So in between those 3 rotations of burpees, I included a wide variety of down and backs, here are the highlights that included:

Bear crawl / lunge walk

Backwards bear crawl / backwards lunge walk

A variety of at sprints 50%, 60%, 70%, 85% & 100% forwards and backwards.

Crowd favorite was the hand release pushup at ever line…truly exhausting even by 1-Niner standards

Dance party favorite was SSH, IW, & squat at ever line…we looked like the worst line dancers in the west…followed by high knees with jazz heads, just because I knew we could not look any weirder…

ABLAB 100

LBC, Hello, Flutter & Rosa

EXTRA CREDIT – because Indian Land always goes “harder”

ABLAB 60

LBC, Hello, Flutter, & Rosa

Overall an extremely fun morning with 3 strong and fit F3 brothers as we sweated buckets…all about 50 feet from our cars…sometimes the best workouts are just that simple.

Where you at Pebbles?

Always an honor to Q, and appreciate being part of a great new AO, PAX in Indian Land understand F3…enough said.

Made myself sore…must have done something right,

CSPAN over and out

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