Sally and Dora don’t sound too bad…

2015-06-06Leave a comment

QIC: Decibel, Smuggler
When: 06/06/15
Pax: Royale, Tatanka, Senator Tressel, Funhouse, Spitz, Swiffer, Zima, Geico, Cable Guy, Change Order, Trucker, Maximus, Serrano, Axle, Bonjangles, Horshack
Posted In: Alcatraz

18 men chose the Red Pill at Alcatraz this morning and pushed each other to improve.

Decibel broke up the typical gathering ‘pleasantries’ with a modified ‘veterans’ disclaimer, and we were off for a brief warm-up.

Mosey down road to round about.
On way back: karaoke, other direction, high knees, butt kicks, backward-car…turn around quick
Bear crawl across the parking lot
Crab walk to middle of field- circle up

Imperial Walker x20
10 burpees OYO-10 more for change order
Mountain Climber x15
Cotton pIckers x20
10 burpees OYO
Windmills x20
Jamaican Night Club x30

Mosey for Sally- Great job today. Guys are hanging in longer

Mosey to play ground

3 groups-
1. 10-15 pullups with good form
2. dips x25
3. CDD x20

Rotate through
Rinse and Repeat

Mosey to wall on field 2

Balls to the wall
A break with Peoples Chair
Rinse and Repeat
Finish with Balls to the Wall

Partner up making sure that the rabbits were paired with slower runners.

Mosey to the retaining wall behind the backstop for 10 step-ups each leg to get warmed up.

Then to the top of the hill for a Dora 1 2 3. Partners work together to complete the assigned reps. One partner completes as many reps as possible while the other runs down the hill and back up (about 90 yards each way). Flip flop and continue until combined totals for all three exercises are completed.
• 100 Merkins – this got some comments after Decibel’s complete upper body beat down.
• 200 LBC’s
• 300 Squats

Early finishers were treated to a Funhouse Ab Lab. Thanks for stepping up.

We all finished with one final trip down and up the hill “for fun”, which apparently wasn’t the reason most of the PAX were running!

Back to the ball field for some more leg work, lining up for trips across the field.
• 1/3 lunge walk, 1/3 bear crawl, 1/3 sprint.
• Jog back 50%
• 2 x 1/2 but kickers, 1/2 sprint
• Pause for a double 10 count and then sprint across the field.
• Finish up with 50 LBC’s OYO.

Finish up with COT.

Lots of praises today; graduates, health, growth and milestones, and coping with change.

Prayers for those dealing with loss and health problems.

Some of our weekday workouts are looking for Q’s. So watch twitter and step up. Contact Maximus if you’re interested in slots at The Colosseum.

Check the Fort e-mail for updates on Hog and Coyote, F3 Dads and other events.

It is always an honor to lead at Alcatraz. I appreciate this group of men and what F3 does for us all.

Smuggler

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Wheels almost run over by Cheerleaders!!

2015-06-051 Comment

QIC: Longshanks
When: 06/05/2015
Pax: Spitz, Lugnut, Wheels, Seacrest, Longshanks
Posted In: The Hive

5 of Fort Mills biggest characters arrived for the first installment of the new AO known as The Hive. Besides lifting some kettlebells, the Pax also had to dodge the Fort Mill High cheerleaders as they wildly drove through the parking lot to get to early morning practice (kudos to these young women for getting up early to go to practice even though school is out). One of them almost ran Wheels over and we were on our six doing abs. Shovel Flag planted (thanks to the art teacher at OPES, Paige), disclaimer noted, and off we go.

The Thang

Lap around the parking lot then Warmup of: SSH x 15, Windmills x15, IW x 15, MC x 15, Plank Jacks x 15

Grab your bells take to first corner of the lot – 10 curls each side, 20 over head triceps extensions, 30 upright rows, 40 squats with bell between legs. Plank when done. Then 10 plank rows each side, 20 squats with bell held at chest, 30 kettlebell swings, 40 kettlebell LBC’s. Run to the next corner. Rinse and repeat. Run to third corner go through first set of 10-20-30-40, run to 4th corner and do second set of 10-20-30-40. Run back to start and circle up on your six. 20 chest presses (IC), Protractor with bell held high, 20 Russian Twists, 15 flutter kicks. Stand up and do 10 kettlebell burpees.

Announcments – 2.0 workout and CAH this Saturday

Prayers – Spitz and Wheels had request fort their families. Mentioned in prayer our retiring principals favorite quote “we give our children two things – roots and wings” Give your family the same.

Moleskin – YHC was honored to be selected as site Q of this wonderful new AO. A lot of construction going on at FMHS right now but it still has a lot to offer. I had planned on doing some other Thangs today, but when I realize Spitz and Lugnut were there then I had to change it up as those two’s mumblechatter is top notch in The Fort. Received an outstanding History lesson about the wonderful city on Fort Mill from Spitz. Who knew the driving range at Fort Mill Golf Club used to be the football field for the high school. Now that school is out I hope to visit some other AO’s over the summer. Hope to see you in the Gloom.

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Attacking the hill at Man-U!

2015-06-04Leave a comment

QIC: Bogey
When: 06/04/15
Pax: Mayhem, Popeye, Burgundy, Smiley Face, Thunderbird (FNG), Test Drive, Tinker Toy, Mailman, Swamp Fox, Apache, Italian Job
Posted In: Uncategorized

12 men attacked the hill at Man-U in the early gloom! Lots of mumble chatter filled the morning air up until the hill.

COT- SSH- Windmills- Merkins (wide arm, diamond and regular)- Squats (low and slow with a few low pauses mixed in)

Mosey to the fountain- step ups- dips

plank around the fountain- first man does 10 Merkins and 10 squats then runs around the fountain and tags the next pax. Repeat until all pax are done. About 6 min plank total

LBCs- boat and canoe- Russian twists

Mosey to the HILL! 10 burpies at the bottom, bear crawl to the top, 10 squats at the top and run down. Repeat until we get to 1 each!

5 Merkins at the bottom, lounge walk to the top, 5 SSH at the top, lounge walk down. Repeat until we get to 1 each!

Mosey sprint to parking lot, 3 burpies, mosey sprint to next parking lot, 2 burpies, mosey sprint to COT, final burpie!

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We went down and back, and down and back, and down and back…

2015-06-04Leave a comment

QIC: CSPAN
When: 06/04/15
Pax: Airborne, Aqua Man, Boeheim, Corn Hole, Corruption, Green Wave, Hasselhoff, Jeter, Package, SAW, Shipwreck, Tatanka, Transplant, & Twister
Posted In: Laces In, Laces Out

This morning I was a last minute “relief-Q” for Old Bay whose daughter was in the ER getting 5 stiches in her head after being accidently struck with a baseball bat…#dudesdigscars?

We started with a BOM with a prayer for Old Bay’s family and daughter’s injury (update she is home and doing well)

High Quality Disclaimer (without Legal Counsel Present) + Airborne and his “magic belt” wanted to be “Laces Out” but selected to “Laces In” rather than #sadclown #solo

With Package, Green Wave, and I there we were never going to see grass today.

COP near the top of hill area of WEP parking area.

SSH, IW, CDD, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey to far Gun/Auto/Springs BLDG parking lot for “series of down and back across the parking lot”

The parking lot was about the length of a football field…we would run down do 10 of an exercise, run back and do 9 of an exercise…run back and do 8 of an exercise…you get the idea…Audit was not there but we managed to struggle our way through the counts…35 minutes was way too long to spend on this nonsense.

T-Claps to Airborne, Jeter, Boeheim, Corn Hole, Aqua Man, and Package for pushing the pace today.

#mumblechatter was excellent today with #Package # Tatanka #Twister #Boehiem #Hasselhoff

I see Corruption, SAW, Shipwreck, and Transplant needing to find a place to Q very soon #NOW

Today was more of a lesson on life, where even an “easy” exercise could be made difficult after sprinting backwards 100 yards…crowd favorite was the lunge walk flying squirrel combo…my legs felt like they stopped working… it was awesome to see the group dig in and #ETS #REDPILL….if today was easy, you cheated yourself…75% sprinting means your 75%…#HIM knows HIT training equates to success.

3 minutes of ABS

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

#HIM = High Impact Man
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
@F3Winnsboro on Saturday 6/13/15
Two new Friday options with Hive and Varsity (follow twitter traffic for details)
Hog & Coyote on 6/20/15
@F3Dads starts Saturday at WEP at 0930
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

And in case I have not said it lately, “Be a better man today than you were yesterday”

CSPAN – over & out

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The Ranch – 8 Rounds of pain stations for 5 Horsemen

2015-06-04Leave a comment

QIC: Cake Boss (sub for Gears, but can never fill his shoes)
When: 06/04/15
Pax: Flat Tire, McGruff, Change Order, Spitz, Cake Boss
Posted In: The Ranch

4 men arrived at The Ranch and either YHC is not a draw or we have a ton of new AOs to fill up.

I think its a little of both, but as long as men are posting someplace….that’s all that matters to me.

Mosey to back of school property – People’s chair

Mosey to outside football stadium for COP – 5th man shows up!!

20 Imperial Walkers

20 SSHs

20 CDDs

20 Squats

Mosey to far side of ELementary SChool

People’s CHair, BTW, People’s Chair

Mosey to front soccer fields – Warm Up over

Do excerecises repeatedly for 3 mins, mosey to next station

Station 1

10-SSHs

10-Merkins

Station 2

15-Squat

10-Burpees

Station 3

10-Jump rope

20-moracan night club

Station 4

20-squat jabs

10-inch worm push-up

Station 5

10-maktarji

10-broad jumps

Station 6

10-leg raises

10-ski hops

Station 7

8-CDDs

10-Apollo Ono

Station 8

5 each leg Curtsy lunge

5 grave diggers each side

Was a great morning of fellowship amoung 5 PAX. WE talked about “WHO AM I” no who we were or what we did.

ASk yourself what mark do you want to leave on the big round ball called earth and is it what you want to be remembered for and thought of when your name is mentioned.

Praise for Flat Tire’s M and her progress. All things are possible through him

Prayers for Spitz’s mom and good health

Prayers for kids out of school and parents to be great models for them.

F3 Dads – Saturday

Hog and Coyote – 6/20

Honored as always!

Cake Boss

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Black Diamond Coupon-Fest

2015-06-04Leave a comment

QIC: Cheddah
When: 6/4/2015
Pax: Dark Helmet, Spiderman, Cerrano, Pappy
Posted In: Uncategorized

Five brave men showed up for Cheddah’s VQ and a Black Diamond beat-down at Publix on Goldhill Rd This morning.

The Thang:

Mosey to the coupon store to collect two coupons for future use.

COP:

Imperial Squat Walkers x20

Mountain Climber x50

Round 1:

Diamond Merkins on the Block x20

Morrocan Night Clubs on Coupon x30

Coupon Curls x50

LBC’s with Coupon x50

Run the hill with Coupon

Coupon Swings x30

Run the hill with Coupon

Round 2:

Wide Merkins on two coupons x15

Morrocan Night Clubs x25

Tricep Extensions with coupon x40

Freddy Mercury with coupon x40

Lunge Walk 1/2 Hill with Coupon, Bear Crawl the remainder

Clean & press coupon X30

Run the hill with Coupon

Round 3:

Staggered Merkin on Coupon x10

Coupon toe-touches x20

Staggered Merkin on Coupon (opposite side) x10

Morrocan Night Club x25

Walk Hill 1/2 hill with 2 coupons, run 1/2 hill with 1 coupon

Coupon twist-ups x 20

Run the hill with one coupon

Round 4:

Coupon Derkins X15

Morrocan Night Club x20

Coupon Halo x20

Russian Twist with coupon x10

Run the hill with Coupon

Squat press coupon x25

Walk the hill with two coupons

Bonus Time:

Coupon curl to tricep extension to press x10

COT

Thanks to all who showed up for not fart-sacking and forgoing an easier workout 🙂

Dark Helmet is on the clock for the next BD Beatdown

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The Hive 6-5-15 – Parking

2015-06-04Leave a comment

QIC: Longshanks
Posted In: The Hive

Just a reminder that The Hive launches tomorrow at 5:15 at Fort Mill High School. It is a kettlebell workout. Please use the Parking lot by the Gymnasium/Baseball Field that is located off Munn Road.

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The Fort Meets Bluffton

2015-06-03Leave a comment

QIC: Zima
When: 06/03/15
Pax: Zima, Gambit, High Times, Buckeye, 12-Gauge, Judge Judy
Posted In: Uncategorized

After posting 3 times with the Men of Bluffton (#MOB), YHC was given the opportunity to Q this fine AO. I jumped at the chance. I was getting a little nervous this was going to be a Pax of 1, but the men started rolling in to Dubois Park right about start time. No new guys and a brief disclaimer about not being a professional, I informed them they would soon see why. With that, we were off to experience…

The Thang:

Mosey around the block and we circled up at the park for COP

COP
25 SSH, 25 Low Slow Squat, 15 Merkins, 20 Peter Parkers, 10 Crab Flips (Crowd Pleaser)

Quick Mosey to Calhoun Street and description of Modified Blimps. Do 5 Burpees run to the next intersection, do 10 lunges and run to the next intersection, and so on…

Blimps (Starting at Lawton St) – Exercise at each intersection
5 Burpees
10 Lunges (each Leg)
15 IW (each side)
20 Merkins
25 Plank Jacks
30 Squats

So much fun that we had to rinse and repeat back to Lawton. Next exercise got some blank stares. A modification of 4 corners but we’ll run it in a straight line and use the intersections as corners. Partner up for a partner carry (blank stares).

Increasing Merkins (Partner Carry) – Exercise at each intersection
10 Diamond
20 Regular
30 Wide Arm
40 CDD

~~Plank at the Dock~~ Wheeze for 10 count

Same deal coming back to Lawton but lower leg work.

Increasing Leg Work (Partner Carry)
10 Donkey Kicks
20 Monkey Humpers
30 Jumping Lunges (15 each leg)
40 Squats

After we caught our breath, we moseyed back to the park for a couple of exercises I had planned. Turned out I only had time for one. So I let the Pax choose. Upper Body or Lower Body? They chose lower body. Lt Dans it is. 1 Squat/4 Lunges in increasing counts. We got all the way to a 10 (Squat) / 40 (Lunge) count. Some of the Pax got to get some LBCs in before Gambit hit the last lunge at 6:00 AM on the nose.

NMM
It’s been great to be away from home but to be able to get connected to other men who get it! Gotta be honest, a few days without F3 and YHC gets a little crazy. Old Town Bluffton has so much to offer. Pretty awesome to be sweating it out under Spanish Moss. You guys are going to have a great time growing in the coming months and years. Get out there and EH your friends and neighbors. Always an honor and I have appreciated the hospitality. I will be back!

Announcements:
Bluffton looking to add a running workout in the near future.

Prayer Request:
Prayers for High Times niece who has Leukemia
Prayers for a co-worker of Buckeyes who has had pregnancy complications

Aye!

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Remain Steadfast

2015-06-03Leave a comment

QIC: Deacon
When: 6/3/15
Pax: Padre, Burgundy, Bogey, Shrewd, Tinker Japedo, Apache
Posted In: Uncategorized

The thang:

Mosey to the front of the church.

COP:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Heels to Heaven (15x) and Dips (15x).

Mosey to the parking lot (on the side of the church).

Pain stations:

Choose an exercise cone and do each exercise 20x.

Move to the curb by lunge walks, cross-fit push-ups, psycho crabs walks, cave man walks and then run to the starting position.

The exercise cones that were picked include burpees, Peter Parkers, Bomb Jacks, Russian Twists, Plank Punches, LBCs, Wide Arm Merkins and Hello Dollies.

Mosey to behind the church:

Balls to the wall, Peoples’ chair with arm raises (2x).

Mosey to the main parking lot (near the flags):

COP:

Scorpions (15x each side), Superman (10 second counts), Oblique Ups (15x each side) and Pepper Grinders (15x).

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

Relevant Bible Quotes:

We know that we are from God, and the whole world lies in the power of the evil one. – John 5:19

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me. – Psalm 23:4

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The Silent 6

2015-06-02Leave a comment

QIC: Maximus
When: 06/02/15
Pax: Lil E, Greenwave, Seacrest, McGyver, Dog Pound
Posted In: The Colosseum, The Fort

Nobody was in the mumble chatter mood but a small PAX of 5 joined YHC at The Colosseum for this mornings gloom post. Still very sore from Saturday’s deck of cards, I had to be sure to work the soreness out. After a very brief disclaimer, we were off to the typical starting spot.

Warm Up:
SSH, 4ct Lunges, Windmills, Wide-Arm Merkins, Moroccan Night Clubs, 10 Burpees OYO

Playground: With such a small PAX there was no need to split us into groups…this also means less breaks.
12 Pull Ups / 12 LBCs
12 Diamond Merkins / 12 LBCs
10 Pull Ups / 10 LBCs
10 Diamond Merkins / 10 LBCs
8 Pull Ups / 8 LBCs
8 Diamond Merkins / 8 LBCs

Mosey to the football field
Suicides at 20yd, 40yd, 75yd then Mak Tar Jah x 20
Suicides at 20yd, 40yd, 75yd then Super Belly x 15
100yd Sprints x 3

Head to the stairs and grab a partner.
Wheel barrow up the stairs and reverse bear crawl (RBC) down the hill (RBC was the break we needed)
Flapjack then REPEAT

Plank Series:
Slow Mountain Climbers
Oblique V-Ups Left
Dips
Oblique V-Ups Right

Slow Mountain Climbers
Grave Diggers Left
Dips
Grave Diggers Right

100yd Sprints x 2

Announcements: Check the email for all the announcements to include Hog & Coyote, F3 Dads beginning this Saturday

Prayers: Crazy work week. Kids get out of school later this week so prayers for those staying home with the kids and for great summer breaks. Colombia mission trip.

AYE!

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