BB: Reject Passivity

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  • QIC: Deacon
  • When: 8/25/14
  • Pax: Chicken Hawk, Boy Band, Bogey, Tatonka, McGruff, Decibel, Who Dat, Change Order, Green Wave, Grid Lock, Backdraft, Sharknado, Opie
  • Posted In: The Armory

Jog one lap around the parking lot.

COP: Side Straddle Hops(20x), Imperial Walkers 20x), Merkins (20x), Squats (20x).

Partner drills and pain stations. The Pax ran to each station with a kettle bell. 

Partner Drill 1: One partner does LBCs while the other does the following.
– Rows (10x each side)
– Tricept extensions (10x)
– Curls (10x each side)
– Squats (10x)

COP: Windmills (15x)

Wind sprints then repeat Partner Drill 1. 

Drill 2: One partner does Flutters while the other does.
– Oblique bends (10x each side)
– Figure eights (10x each way)
– Kettle Bell Swings (10x)
– Russian Twist (10x)

COP: Spiderman push ups (10x)

Wind sprints.

AB Lab: Hello Dollies (15x), Heels to Heaven (15x), Rosaletteas (15x), Oblique Ups (15x)

Moleskin: We need to reject passivity as Jesus did. Robyn Davidson mentions this as she states that “The most difficult thing is the decision to act. The rest is merely tenacity. The process is its own reward.” It is our duty to take action when God calls.

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Picnic Tables & Parking Lots

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  • QIC: Deacon & Maximus
  • When: 08/23/14
  • Pax: Sweeper, Megatron, Pulp, Posh, Pusher, Assassin, Esso, Bogey, Fusion, Winchester, Goldberg, Italian Job, Peach, Package, Mayhem, Padre, Beoheim, Mater, Cobra Kai, Stats, Maximus, Deacon, Twister
  • Posted In: Uncategorized

Inspiration: Lead Courageously
Deacon gave us some strong words on leading courageously. Lord Chesterfield mentions this as he states “Man cannot discover new oceans unless he has the courage to lose sight of the shore.” Don’t leave yourself on the shore due to the fear of what lies ahead.

23 PAX ascended onto The Patriot for a morning tour of the park. It started with a Deacon-led mosey to Field 3 (F3) for our warm up. He used this opportunity as a time to have a little Q-School as a few of the Rock Hill-faithful stepped up.

SSH
Imperial Walkers
Merkins
Windmills
Peter Parkers
Merkins again
Another one I forgot
High knees with a drop on command

Mosey to the picnic tables by the playground:
Drill 1: (15) Big Baby Crunches, (15) Step Ups (ea leg), (15) Dips
Drill 2: (15) Hello Dollies, (15) Jump Ups, (15) Dips
Drill 3: (15) Staggered Merkins (left then rt), (15) Big Baby Crunches
Plank Series after each

Mosey to the parking lot:
3-Tiered Wind Sprints (10yd, 20yd, 30yd)…REPEAT

Hand off to Maximus:
Partner up at the picnic tables:
Hold for 60sec Partner 1-Decline CDDs Partner 2-Elbow Planks…FLAP JACK…REPEAT
Hold for 30sec Partner 1-3 Way Lunges Partner 2-Run in Place…FLAP JACK…REPEAT

Circle up: Moroccan Night Club / Mountain Climbers / Jack Web for 5 x 20
Make the .4mi job to the hill beyond the football field (you were right Package…further than I thought)
Bear Crawl Up, Jog Down, 5 Hands Free Push Ups…REPEAT

I had much more I wanted to accomplish but the clock got the better of me. I’ll save it for next time.

COT: The PAX almost filled the back of Pusher’s rig with canned food so thanks for that (no help from yours truly). We have 1 more week to bring on the cans. Invergence 9/26 at the Springs Greenway (check the email/invite), Labor Day double down with the normal Monday activities then the MURPH workout at NAFO H.S. with their ROTC at 6:30am. Victory Sports fundraiser 10/3 at Regent Park golf club, help Boy Band move his business, praise for Pebbles little girl, prayers for Cobra Kai’s grandmother, Peaches’ Mission Trip (check the upcoming email).

Maximus…out

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A Slow Humid Moderate Pain filled morning at the Fort!!!

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16 strong and committed men planted the shovel flag deep at Slow Burn this morning and ttok a few strolls around the parking lot to sweat off the impurities

The Thang

30   SSH

15  Merkins

20  Hello Dollies

20  Imperial Walkers

20  windmills

Mosey to the nicest parking lot filled with garbage at the Fort’s AO.

5 rounds of toy soldiers, butt kickers, karoke left and right, and lunge walks.  half of PAX did them while the other half did step ups and squats.

Mosey around the area and began one minute wall sits and one minute LBC’S.  three  rounds and then mosey  around  again and did 10  derkins and 10  bombjacks.   Three  rounds and  then mosey back and had 10 minutes  of AB LAB.

COT

CAMP CARE 5K and PREMATURE  OCTOBERFEST

September 26th invergence

CAH build you  event.

Please read F3 website for additional information.

 

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4 Corners of Alcatraz

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  • QIC: Audit
  • When: 08/23/14
  • Pax: Santini, Fun House, CSPAN, Trucker, Cash, Cakeboss, Smuggler, Freebird, Jekyll, Change Order, Badger, and White Lightning (cheering us on)
  • Posted In: Alcatraz

I couldn’t think of a better way to spend my 33rd birthday than Qing my first Alcatraz with my fellow F3 brothers.  We rolled into Tega Cay ready to roll at 0630 Sharp.  We started off with a warm up lap around Runde Park led by Jekyll and then CSPAN joined in on the fun.  Hand off to Smuggler for a 15 minute warm up.

The Thang:

SSH, Mountain Climbers, Merkins, LBC’s, and more that I cant remember.  Mosey to the steps behind the baseball field for 20 step ups with each leg.  Hand off to Audit.

Mosey to the left field foul line for a series of long jump/burpees.

Long jumps to the first white sign on left field wall with a burpee in between each long jump.  Once you get to the white sign you do burpees for how ever many jumps it took you to get there (farther you jump, less burpees you do).  repeat long jump burpees to the second white sign.  On the way back to the foul line you do long jumps with 5 second count of 6 inches in between, with merkins at the end for how ever many jumps it took. Next was a choice of long jumps to the first sign and 15 burpees or long jumps all the way to the second sign and 20 merkins.  Only a few were brave enough to go with the burpee option.

Mosey to the t ball field corner for 20 minutes of 4 corners.

corner 1 – burpees, corner 2- lbc’s, corner 3- merkins, corner 4- squats.  we started off with 7 reps and increased by 2 each time around AMRAP for 20 minutes.  I think Jekyll won getting all the way through 17 reps of each station. (This was BRUTAL)

Mosey to center field for dealers choice ab lab for the last 10 minutes.

I thoroughly enjoyed my first Alcatraz Q and fellowship with the PAX.  I must say, I am looking forward to coming back to Tega Cay again soon. AYE!

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Watering the Flowers

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  • QIC: Cornhole and Decibel
  • When: August 23, 2014
  • Pax: Red Eye, Long Finx, Double D, Red Banjo, McGyver, Private Ryan, Castle, High Life, Little E, Anchorman, Who Dat, Iron Horse, Menthol
  • Posted In: Block Party, The Fort

Mosey down path to Harris St Park with a couple pain stations thrown in

1st Cone – Lunge walk – 10 Bomb Jacks
2nd Cone – Bear crawl right w/ Merkins – 20 Sumo Squats
3rd Cone – Bear crawl – 10 Burpees
4th Cone – Bear Crawl backwards – 10 Windmills
5th Cone – Bear Crawl left w/ merkins – 20 SSH
6th Cone – Seal crawl – 20 Mountain Climbers
7th Cone – Crab walk – Freddy Mercury’s – till everyone arrives

Reductions
15 Merkins, 15 LBC’s, down to 10

2nd cone pass
1st cone – Sprint – 20 Plank Punches
2nd cone – karaoke right – 20 LBC’s
3rd cone – lunge walk – 20 SSH
4th cone – Karaoke left – 20 Merkins
5th cone -Bunny hops –  20 Mtn Climbers
6th cone – Sprint – 10 Burpees
7th cone – Lunge walk – Supermans

Hand off to Decibel

10 Burpees

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to left field

25 LBC OYO

Mosey to Gazebo for 3:15 of Bring Sally Merkins

Mosey back to right field

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field 10 Burpees OYO

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field

15 X’s & O’s OYO

10 windshield wipers in cadence
Mosey to Gazebo for 3:15 of Bring Sally Dips Mosey back to COT (.6 miles)

20 Hello Dolly’s in Cadence 20 Russian Twist in Cadence on the way back

It was a pleasure for us to be back at WEP.  We were able to catch up with some old connections and make some new ones! Great work was done by all even in the humidity.
Announcements – Invergence Sept 26th, 5pm,  BYOB, Bring Covered Dish, look for Evite, Can Drive, Sept 6th Camp Care 5k, PrematureOktober Fest “Beer!”Sept 13th, Children Attention home work, Labor Day double down,
Prayers – Jim Foley’s family sept 6th sister wedding.  Decibel’s family pregnancy.

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The Ranch – Hearding Pain Living with Confidence

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  • QIC: Cake Boss/McGruff/Cash
  • When: 08/21/14
  • Pax: Decibel, Chicken Hawk, Cash,Beacon, McGruff, Flipper, Who Dat, Back Draft, Cake Boss
  • Posted In: The Ranch

Horseshoe-Pit

12 men ventured to The Ranch to try their hand at hearding some pain.

The 1st F was usual flavor. 4 Mustangs took off for a 4 mile mosey.

5 Colts took a campus tour to the backside of The Ranch for an extended COP.

The Thang:

Jog, SSH, CCD, IWs, Windmills, Merkins, LBC’s, squats, Wide Arm Merkins, Sumo Squats, Diamond Merkins, Power Jumps, Hello Dolly, Power Jumps

Mosey to Playground

15 Swing Crunches/10 Pullups 3X

Mosey to wall: 60sec wall sit/30sec BTW

McGruff Take over

Jog, 50step ups, rinse and repeat, Jog, dips & derkins x3, Sprints, some other stuff and then Ab Lab….rough and sweaty!!

Bunch of announcements and Praise for Decibel and M reaching milestone in pregnancy.

Message on living with Confidence because we have the Sky Q and he has our back!

Give back and help the Childen’s Attention Home one day this coming month! AYE!!

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Virgin Qs, Curbs and Square Dancing at the Coop

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  • QIC: Chicken Hawk
  • When: 08/20/2014
  • Pax: CSPAN, McGyver, Deacon, Chaser, Chicken Wing, Spackler, Hard Drive, Opey, Snow Bird, Mr. Wilson, Sharknado, Pebbles, Assasin, One-Niner, Trucker, Beacon, Flipper
  • Posted In: Ring of Fire

Eighteen men rolled out of the sack and represented at the Coop.  Today’s routine was about building leadership.  Everyone that has never Q’ed in the past stepped up in COP to deliver some pain and get their feet wet with managing the circle in cadence.  We also talked about building leaders through the 3rd F.  All the leadership principals needed are written in one book, the bible, and I encouraged everyone to participate in Friday’s bible study at Game Plan or find a forum to get into the work with a group to grow and lead the God calls us to lead.

The Thang:

COP lead by Virgin Qs

 – Burpees

 – SSH

 – Merkins

 – Windmills

 – Burpees

 – Arm raised (half Jack Webbs)

 – Squats

Mosey to the new car line Curbs split into two groups

 – Plank walk shuffle

 – Curb Hops

 – Crab walk shuffle

 – Curb steps

 – Repeat

 – Return to bus parking lot by doing ladder hops

Mosey to bus parking lot for some square dancing…

 – Sprint 20 yards forward

 – Shuffle 10 yards to the left/right

– Run backwards for 10 yards

 – Shuffle 10 yards to the right/left

 – Repeat down to the other endzone (10 x)

 – Carolina Dry Docks

 – Merkins

 – Mule Kicks

– LBC

– Helo Dolly

– Freddie Mercury

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Showdown at the Golden Corral

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  • QIC: Senator Tressel
  • When: 08/19/14
  • Pax: Repeat, Cake boss, Aquaman, Cable Guy, Dory, Package, Jeckel, Cornhole, Change Order, Pick Six, Funhouse, Nirvana, Spackler, Smuggler, Photobomb, McGruff, Decibel, Backhoe,
  • Posted In: Golden Corral

The shovel flag was planted and 19 strong bellied up to the Golden Corral buffet for a Tuesday morning feast.  Here is what they did:

The Thang:

COP

SSH x 40, Merkin x 10, squat x 30, windmill x 20, IW x 30, wide arm merkin x 15, Freddie Mercury x 25, sumo squat x 30, staggered merkin L x 10/hold/staggered merkin R x 10

Mosey to the old driving range hill

Jacob’s ladder with burpees at the top, starting at 3, finishing at 9 (a few pax did a bonus round – strong work!)

Mosey back to the HT parking lot

High step ups left x 15, then right x 15

Derkin/dip 1 to 9 combo (1 derk/9 dip, 2 derk/8 dip, 3 derk/7 dip, etc)

Light jog around the HT lot, then zig zag up and down the grassy hill several times and back to the COP

Hello Dolly x 20, Rosalita x 20, Russian twist x 20, flip for parachute and hold for 60 sec

COT

Another humid day had the Pax huffing and puffing (including YHC).   Can’t wait for the fall! It was another big turnout including some of our WEP regulars: Package and Cake Boss.  Good to see you at the GC.  Several pax did some extra duty on the Jacob’s ladder to support their brothers – well done, guys.  It’s always a privilege to be the Q, and to lead such a fine group of men.

Announcements:  Next CAH event: Sep 22-29, work days and bike ride, The Fort Invergence:  Sep 26 at the Greenway,   Lots of F3 workouts around Ft Mill, Labor Day double down with the Armory and then the Murph at NAFO,  Sep 6, Camp Care 5K and Sep 13 Premature Oktoberfest:  both for premature babies.

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A Page Out of Mens Fitness

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  • QIC: Red Banjo
  • When: 08/19/14
  • Pax: Anchorman, Audit, Aztec, Backdraft, Beast, Bird Cage, Bob Barker, Bounty Hunter, Chicken Wing, Crab Cakes, CSPAN, Flipper, Frag, Green wave, Java, MacGyver, Maximus, Menthol, Mr. Wilson, Opie, Pebbles, Private Ryan, Red Banjo, Roadie, Sharknado, Twister
  • Posted In: Block Party, The Fort

26 PAX gathered in the gloom this morning for some fun at the Block Party.

The Thang:

Warm up jog around WEP, circle up in the middle of the field
Peter Parker 10x
SSH 25x
Imperial Walkers 25x
SSH 25x
Squats 15x – hold in down position on 5 and 10
SSH 25x
Merkins 15x – hold in down position on 5 and 10
Parker Peter 15x

Mozy to walking path for Ditch Diggers – split into two groups running opposite directions
At each mile marker – 4 total
25 Push-ups
25 Squats

Jack Web 1/2 ratio to 5

Circle up in center of field
Rosalita 10x
Hello Dolly 10x
High Slow Flutter 10x
Partner Boxer sit-ups 3 sets of 10 each

Mozy to playground – Modified Fran

21 Burpees
21 Pull-ups
15 Burpees
15 Pull-ups
9 Burpees
9 Pull-ups

COT

Moleskin:

It was a hot and humid morning – evidence by Bounty Hunter dripping sweet on my head during boxer sit-ups (#refreshing). Pretty sure school starting back up this week has increased the attendance. Saw a couple PAXs show up with some extra credit in the form of a GO RUCK pack and a weight vest – didn’t slow them down a bit (well done Private Ryan and Pebbles). Mens Fitness did a recent write up on HIIT workouts – one that was spotlighted was the Fran, with a goal of finishing under 10 min. Tuesday block parter did the Fran as a cool down and we have several finished sub 10 min. – Well done men. We lifted up those that are injured and prayed for a speedy recovery – see you all soon.

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SPARK2: Let’s Build Something Together and Serve the Children of CAH!

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  • QIC: McGruff and Chicken Hawk
  • When: 09/27/2014
  • Pax: All PAX, Ms and 2.0s invited
  • Posted In: Uncategorized

F3 Lowes

 Event Details (Family event includes Ms and 2.0s)

Date: Week of Sept. 22nd through Saturday, September 27th

Location: Children’s Attention Home

Address: 1149 Edgemont Ave, Rock Hill, SC 29732

Time: Sat.: 10:00 – 1:00 (Children activities)

Mon – Sat.: 9:00 – 3:00 (Lowe’s Construction Events)

F3 will be aligning with Lowes Home Improvement on their Lowe’s Heroes project beginning on Monday Sept. 22nd through Saturday Sept. 27th at the Rock Hill Children’s Attention Home.

On Saturday, 27th we are asking for the PAX to sign up to either volunteer for the maintenance/ service projects around the grounds or to serve by engaging with the children activities. For those that participated in the field day event in June, this is a great opportunity to get the whole family involved in a service project. Attached is a link, to a Sign Up Genius to sign up for the event (www.SignUpGenius.com/go/10C044EA8AC2FA5FF2-cahspark), we will wrap up the event with a cook out for the men of F3, families, staff of CAH and the Children.

Please reach out to Jason Smiley (jasonsmiley1970@gmail.com) if you would like to help out during the week. Work will be going on from around 9 am to 3 or 4 PM if you have availability to help.

The itinerary is as follows…

Monday, 9/22 – Landscaping, Pressure Washing and Demolition work

Tuesday, 9/23 – Landscaping, Pressure Washing and Demolition work

Wednesday, 9/24 – Light Construction, Planting, Painting and Staining

Thursday, 9/25 – Light Construction, Planting, Painting and Staining

Friday, 9/26 – Irrigation work, Light Construction and Painting

Saturday, 9/27 – Landscaping, General Clean Up, Punch List Creation

Donations: All donations to F3 Foundation can be made through PayPal (LINK) or mailed to the following address: F3 Foundation Inc., 1645 Queens Road West, Charlotte, NC 28207

Please make a note on donation for Children’s Attention Home to earmark funds for our event.

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