Lights On for the PAX at The Colosseum

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  • QIC: Maximus
  • When: 05/19/2015
  • Pax: Firewall, Freebird, Bubba Gump, Santini, Pusher, Backdraft, Flat Tire, Dog Pound, MacGyver, Senator Tressel, Sir Topham Hat, Seacrest, Cake Boss, Mr. Clean, White Lightning, Zima, Anchorman, Uncle Kracker, Rooney, Weezer, Chicken Hawk
  • Posted In: The Colosseum, The Fort

For the 2nd week of The Colosseum, 21 of The Fort’s finest joined YHC at GHMS for an 0515 launch of the newest AO. One big difference this week was Rooney took care of us and ensured we didn’t roll any ankles by hitting the lights for us. I know there are a lot of guys posting here that usually post at other AO’s so make sure we EH the FNGs. There is still come confusion on where to park so here it is, PARK AT THE FRONT OF THE SCHOOL.

After a 2min delay, a short disclaimer and a couple folks gettin’ their cars on two wheels coming around the corner, we were off for a short jog to one of the back parking lots.

Circle Up
SSH / Squat Jack / Squat / Moroccan Night Club / 8ct Body Builders….great warmup

Mosey to the Playground & split into 3 groups:
1: 10 Pull Ups 2: 15 Swing Crunches 3: 20 Diamond Merkins
Everyone cycle through and….REPEAT

Mosey to the football field to relive the glory days. We were all-state athletes in our day.
Line up in the end zone. Toy Soldiers for 25yds, Sprint 50yds, Toy Soldiers 25yds.
Grab a partner for some running and stuff. Size doesn’t matter.
Partner 1 runs 100yds while partner 2 does exercise. When partner 1 reaches the other end, he continues the exercise and partner 2 runs down. Continue till the you complete the required number.
Exercise 1: 50 Turkish Get-ups (audibled from 100 since time was getting away from me)
Exercise 2: 100 Merkins (Again, audibled off the wienkie)
Exercise 3: Not enough time, I’ll keep that one in the bag for now.

Line up in the end zone again and Duck Walk 30yds. We really need to bring this exercise back ’cause a few folks were deer in headlights.
Line up shoulder to shoulder for TUNNEL OF LOVE….Crowd Pleaser
Had to finish this off with a little Gator Merkin for about 15yds or so. I had to keep reminding myself that if you can’t Q it, don’t do it. I might have modified that a little.

Mosey back to the launch site for some final Russian Twists

Announcements: So much. Memorial Day Murph 0645. CAH this Saturday for a 4pm bike ride. Hog & Coyote 0600 6/20 at the Ballroom. BRC running club 0630 Sunday’s at Starbucks. F3 Dads every Saturday in June 0930-1030 for you and your 2.0s. Santini is speaking this Thursday evening 5/21 as part of a speaking series, check the email. Run n’ Gun 1815 (6:15pm) Wednesday’s and launches from the back lot of the Baxter Y. A bunch of new AO’s starting up so keep your eyes peeled for the email.

Prayer Requests: Continue praying for Flat Tire and his M as they continue their fight. Don’t bet against these two, you want them in your corner. Prayers for the PAX heading to Colombia, South America. I know you’re hearing this more now but we NEED YOUR PRAYERS AND FINANCIAL SUPPORT. You can also donate to the trip and receive a wrist band in the colors of the Colombian flag with Joshua 24:15 I AM THIRD on it.

In closing, thanks for coming out to this new AO. Rooney has a great spot here and I’m honored to Q it. This is full of opportunity, both with exercise options and EHing. Sir Topham Hat has the Q next week, 5/26.

As You Were.
AYE!

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Final Q with Audit

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  • QIC: Audit & CSPAN
  • When: 05/16/15
  • Pax: Apache, Aqua Lung, Bandit, Cheeto, DaVinci, Geppetto, Italian Job, Kenny G, Peach, Popeye, Posh, Santini, Smiley Face (FNG), & Spitz.
  • Posted In: Uncategorized

Perfect morning to spend with Rock Hill’s finest

This will be my final Q with Audit before he relocates to Raleigh area. I appreciate the leadership Audit has given to the Fort area workouts through his difficult first F Qs. On a personal note, Audit has been there and supported me as a trusted friend and advisor. My prayers are for him and his family to have a smooth transition to their new life in NC.

Since I am on Q…an extremely high quality disclaimer…welcome our FNG, an EH from Senator.

COP and warmup…DaVinci was making me laugh…young man is awesome for getting after it with enthusiasm.

Head to parking lot for a miserable series of down and backs…capped off by a burpee ladder to ten…had to stop at nine…ran out of time.

COT and prayer for Audit…FNG thought it was over #sorrynotsorry

Hand off to Audit

Great discussion on #IATA

Partner up…and don’t let your partner down…just keep moving…

It was hot…partner 1 runs length of football field while partner 2 does burpee…goal is 100

Now we are really getting sweaty…same as above but with 200 Americans

Same as above…kind of feeling like splashing….same thing with 300 LBC

One last trip across field and up the camelback with one burpee on the top

Race back to COT

Prayer and praise

BOM

Take care of your friends, be a better man today than you were yesterday, read your newsletter.

AYE!

CSPAN

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On The Fly

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  • QIC: Bounty Hunter
  • When: 05/18/2015
  • Pax: Ringer, Spitz, Pebbles, C3PO, Rebel, Cake-Boss, Barry Banilow, FNG "Lucy"
  • Posted In: The Fort, The Snake Pit

Nine faithful posted on this semi-cool muggy morning ready to sweat the week off right! Unbeknownst to YHC as is waited for the Q I asked what time it was and who was leading the show, Ringer stated it’s time to start and you’re Q. Needless to say I was prepared…. Sort of!

Warm-Up:
Warmup was a little different in which we mosey’d some ways in between each exercise.
SSH – 20
Mountain Climbers – 15
Tuck Jumps – 10 OYO
Burpees – 10 OYO
Front Lunge
Back Lunge
Side Lunge
Bear Crawl
Power Skips
Imperial squat walkers – 15

The Thang:
Nine light poles, 3 exercises, one at each light pole. Exercises as follows: 5 Burpees, 20 sit ups, 10 merkins. Total of 15 Burpees, 60 sit-ups and 30 merkins. Once complete go back and pick out the 6.

Mosey a ways.

Inch worm 20 yards (20 yards sounded easier before we started.

Mosey to the courtyard area. 20 dips, 10 box jumps (rinse and repeat 2x)

Mosey to the kettle bells.
Clean, press, squat – 10 each arm
Kettle bell swing – 10 each arm
Chest press – 15 each arm
Bent over rows – 10 each arm

Mosey to the parking lot with the kettle bells.
Next exercise is the clean and press Suicide. Kettle bell stays at start line while everyone runs suicide with the parking lines as their guide. Once you get back to the start line perform 1 clean and press with each arm. Total of 20 lines.

Get on your 6:
LBC – 10
Freddie mercury -10
Protractor
Mine Sweeper
COT

Moleskin:
First welcome the 20 year old FNG “Lucy”, always good to see young guys post in the gloom. Plenty going on in the fort region so be sure to check twitter and the plethora of pre-blast with those events. Wanted to call out a praise to C3P0 as he’s lost 5lbs since he started with F3 3ish or so weeks ago. Only thing to add to that now is the time to keep pushing forward, never let complacency set in. Continue to grow and better yourself. If you get stuck, your F3 brothers will be there!

Bounty Hunter over and out!

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There’s always a little more…

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  • QIC: Red Banjo and Dark Helmet
  • When: 05/16/15
  • Pax: MacGyver, Utah, Catfish, Solid State, Sugar Daddy, Jeter (2.0), Flat Tire, Corruption, Bubba Gump, Lad, Hasselhoff, Boeheim, Stang, Assassin, Blackjack, Barry Manilow, Mainframe, High Life, Seacrest, Anchorman, Dogpound, Red Banjo, Dark Helmet
  • Posted In: The Fort

So, this morning we had a case of what I am now fond of calling an “ImpromptQ”, meaning that the scheduled Q didn’t show (for whatever reason), and so someone had to jump in last minute. (Red Banjo called it c-spanning…) As the time ticked down, 23 men showed up, but still no Q, Red Banjo and YHC shared a couple of sideways glances and decided on the spot that we could probably handle things, so off we went… (I won’t remember everything, but I’ll give it a go)

Red Banjo took us for a quick lap around the park and then we circled up for a little warming up which included several rounds of 5 burpees OYO.
There were 20 each of SSH, Mountain Climbers, IW, and a few other things I can’t remember, all broken up by 5 burpees OYO. Then we moseyed to the playground where we partnered up and did three rounds of Partner 1 doing dips and pullups while Partner 2 ran to the path and back. (I feel like there is something else that happened here, but probable lack of oxygen then and passage of time makes me not recall)
Mosey to the soccer goals that were set up for some sprints and (shocker) burpees OYO… Then walk back. Sprint to the other side and do something else horrible, walk back. Then it was some sort of skipping/jumping exercise over and back. Then we bear crawled and did something else awful… There were some flying squirrels in there… It’s all blurring together now. Let’s just agree that it was sucking, fair?

Hand off the Q to YHC, and we pulled in close to ask the question, “Why did we come here today?” Jeter (Boeheim’s 2.0) had the best answer, “Because my dad made me.” We all agreed we are here to get better. Partner up (size matters). Partner carry to the top of the hill, run down, flapjack. Wheelbarrow to the top of the hill, run down, flapjack. Partner 1 planks on hands, Partner 2 holds feet and does 15 curls, flapjack. Loved that? Do it again. Then Partner 1 planks while Partner 2 does derkins off of his back, flapjack. Loved that too? Great! Do it again. Bearcrawl up the hill, run down. Sprint up, run down. Who thinks they have a little left in the tank?
Mosey to the playground, Partner 1 does dips while Partner 2 does a lap around the playground, flapjack to 100. Partner 1 does Incline Merkins while Partner 2 runs a lap, flapjack to 100. Got any left? Great! Mosey to do a little Mary and finish where we started with 5 burpees in cadence, because there is almost always a little left in the tank…

I know I left some things out, but we were making it up on the fly and I didn’t write it down immediately… Meh… What’s a girl to do…?

Moleskine:
Red Banjo is fast. And fit. He can’t weigh more than about 165, the dude wears a hat and sweatshirt and ski gloves in the summer, outruns most all of us, and he carried my 205 up that hill like I was barely there. Mad respect… Which brings me to a thought that lots of PAX have said lots of times. You want to get faster? Run with faster guys. Same applies across the board. You want to be a better husband? Hang out with guys who have good marriages. You want to be a better dad? Hang out with guys that are great dads. Don’t know who those guys are? Start having some 2nd F interaction. It will be obvious in no time if these are the guys to push you and help you get where you want to be.

As always, an honor to serve.

Helmet, out…

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The Hive launches 6-5-15 @ FMHS- Preblast

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The Fort has added a new workout called “The Hive” that will make its debut on Friday June 5th @ 5:15 at Fort Mill High School.  It will be a kettlebell/weight workout in the student parking lot.  As to not interfere with construction and other things going on at the high school, we will limit our use of FMHS to the student parking lot, the practice fields, and the football parking lot.  YHC is the site Q.  I will be putting a list of Q’s together.  If interested in Q’ing please email me some dates you can do it at ryanpesa@yahoo.com or message me on twitter.  See you Fridays at The Hive.  Aye!!!!!!!!

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Slow Burn with Bucket-O-Pain

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  • QIC: Old Bay
  • When: 05/15/2015
  • Pax: CSPAN, Pappy, Blue Grass (FNG), Change Order, Black Jack, TPS, Solid Sate, Backdraft, Nirvana, WWL, Destiny, Deacon, Catfish, Barry Manilow, Waldo, Car Bomb, Seacrest, Blackout, Photobomb, Marky Mark, Wheelz, Zima, Flashdance, C3PO, Rocky Top, Longshanks, Grid Lock, Cerano, Sharknado, Duggar, Old Bay
  • Posted In: Slow Burn

Another pleasant morning at the Chic-Fil-A near Baxter, and 31 men chose to finish the work-week off with a moderately intense workout that hopefully was somewhat educational for the newer pax.

The Thang

Mosey to the back of Lowe’s for a little warm up.

  • SSH x15 IC
  • Low Slow Squats x15 IC
  • Dips on the guard rail x20 OYO

Mosey around to the side parking lot and lunge walk back until 6 caught up.  Continue mosey around to parking lot in front of Lowe’s and quick switzer to explain the next exercise.

Bucket-o-pain (a name given by one of the pax after the work-out) was of a bucket containing 30 or so cards with 50 various exercises specifically selected from the Exercise List.  Each card listed an exercise for the group to do in cadence, along with the number of reps, and a type of moving exercise.  The moving exercises was done toward cones placed about 15 yards out, flanking the circle we had formed.  Another 15 yards beyond the first cones were a second set of cones that pax were simply to run to after reaching the first cone.  Here is an example of one of the cards in the bucket:

—————————————
|  15 Hello Dolly (IC)             |
|       => High Knee                |
—————————————

Pax took turns randomly selecting a folded card from the bucket and announcing the exercises to be done.  We got through the following cards before having to cut a little short to allow for travel time to the 3rdF event at 6am:

  • 10 Low Slow Squats (IC)  => Backward Lunges
  • 10 Squat Jacks (IC)  => Jog
  • 10 Monkey Humpers (IC)  => High Knee
  • 10 Mtn Climbers (IC)  => Shuffle
  • Guantanamo
  • 15 Calf Raises (IC)  => Lunge Walk
  • 15 Hello Dolly (IC)  => High Knee
  • 15 Merkins (IC)  => Bunny Hops
  • 10 Alt. Shoulder Taps (IC) => Sprint
  • 10 Wide Arm Merkins (IC)   => Lunge Walk
  • 15 Moroccan Nightclub (IC)  => Broad Jump Burpee

Out of time – Run back to virtual shovel flag for COT.

Moleskin

As I explained to the pax in the switzer, the second time I posted to F3 was to a Slow Burn lead by Cornhole.  He did a similar type of workout that had a halloween “trick-or-treat” theme.  As a new pax, I found the workout to be a great intro to a variety of exercises.  My hope in this workout was that some of the newer pax posting today might have learned about a few exercises that were new to them.  In retrospect, I probably should have taken a little more time to demo each one prior to jumping right in.  On the other hand, we only got through 11 of the 30 cards, which surprised me (I even had a few exercises “in the bank” in case we blazed through those cards).  Definitely still have lots to learn when it comes to being on Q.  And I’ll just keep that bucket and the remaining cards around for another another day.

Thanks to all the pax this morning.  I’m humbled beyond words to have the opportunity to Q.

AYE!
-old bay

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Hey soccer mom “don’t judge us”

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  • QIC: CSPAN
  • When: 05/13/15
  • Pax: Maximus, Flat Tire, Package, & Crab Cakes
  • Posted In: Run 'n Gun

5 strong men enjoyed a perfect spring afternoon for an F3 workout (Recess for Men)

Here are the details:

  • Crab Cakes took a tumble on the trail run portion – heal up brother
  • Flat Tire showed us his rope swing abilities, obviously that was entertaining to watch, both rope and tree were stronger than they looked…
  • Package gave us a full evaluation on the correct form of wind mills and several other exercises. He also never seemed to sweat…and he also smelled excellent during our people’s chair portion #brute? #datenight
  • Maximus is still waiting for the exercise portion or running portion of the workout to begin (sorry brother, I’ll give you a better Q soon… aka Saturday at Patriot with Audit)

Moleskin:

Great AO and such an awesome group of men, epic #mubblechatter throughout, we got about 3 miles in and 7 pain stations.

If you have not tried working out in the evenings it is definitely a different experience

So I had the Q at #F3TheCoop with Chaser in the morning (who by the way we saw along our route, he dresses up well #lawyerswearnicesuits) and the with Q at #run&gunF3…and had to take Thursday off…not ready for #BRR…excuse the “ramble” here as I am more tired than I look…Thursday I missed Fun House and two larger-than-life VQ in Catfish & General…all = #HIM

So in summary, on several occasions #baxtersoccermoms “applauded” our efforts, the only one that got weird was the lady that while we were doing flutter kicks drove up and proceeded to “hoot at us” while we were in cadence…#weird #notameatmarket #notinterested #inappropriate #don’tlookupmyshortslady

+ I managed to keep us in the shade during almost the entire workout #failedtowearsunscreen

Great time and appreciate Flat Tire’s leadership at this AO and all the fellowship last night,

Be a better man today than you were yesterday,

AYE!

CSPAN

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Getting the VQ out of the way!

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  • QIC: Catfish
  • When: 05/14/2015
  • Pax: Mayhem, Bogey, Grid Lock, Geppetto, Italian Job, Mailman, Schrute, Apache, Popeye, Tinker Toy, Burgundy, Dark Helmet, Spiderman, Solid State, Padre, Old Bay, Bottom Dweller, Swamp Fox
  • Posted In: Uncategorized

17 (+1 late arrival) posted this morning for my VQ. What an honor to lead these strong, driven men!

It’s amazing how much energy we put into these workouts, as Dark Helmet has coined, the Qdrenaline really kicks in the night before. I’m pretty sure I woke up every hour on the hour because I didn’t want to oversleep!

The Thang ….

COP
SSH x 15
Imperial Walkers x 15
Merkins x 15
Ballerina Squats x 15

Mosey to big parking lots next door and partner up.

Aggregate totals between partners

50 Burpees – Run to first set of parking spots
100 Curb Dips – Run to second set of parking spots
100 Merkins – Run to third set of parking spots
200 LBC’s – Run to fourth set of parking spots
100  Makhtar N’Diayes – Run to third set of parking spots
100 CDD’s – Run to second set of parking spots
50 Bombjacks – Run to first set of parking spots

10  Count

100 Squats – Run to the third set of parking spots
200 Monkey Humpers – Run to the fourth set of parking spots
100 Donkey Kicks – Run to third set of parking spots

Circle up for two rounds of the ring of fire with 10 counts of LBC’s and flutter kicks followed by some boat and canoes.

Quick mosey around the parking lot and back to the COT.

Naked Moleskin …

This was the first chance for me to be the center of the circle, it was both humbling and empowering. This thing called F3 is an awesome beast, transforming men in often unexpected ways! I am proud and honored to be a part of it!

Announcements included the nun run, the hog and coyote, Chicken Hawks 3rd F convergence on marriages tomorrow, the new Rock Hill AO “The Eagles Nest”, and CAH’s AO.

Catfish … OUT!

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The CLYDESDALE!!!!

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Attn. all Fort Mill Pax.   Divide and Conquer.   We have a new running A.O. that has spurned up because of the most recent mud run.   It is called the CLYDESDALE!   We launch every Wednesday at 5:15 from the Baxter Starbucks.   It is a moderate run with moderate paces.   All are welcome so see you in the Gloom.  AYE

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Two-headed Chickens

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  • QIC: CSPAN & Chaser
  • When: 05/13/15
  • Pax: Cornhole, Huckleberry, MacGyver, Mr. Clean, Stang, Funhouse, Pebbles, Trucker, Hasselhoff, Man-O-War, Dark Helmet, Blackjack, Spitz, Sharpshooter, Barry Manilow, & Corruption
  • Posted In: Ring of Fire

I had the honor to once again co-lead a workout with CSPAN.  We started off with a little warm-up as we waited for Funhouse to complete his foot-commute from Tega Cay.  SSH, IW, Squats and Moroccan Nightclubs.  As soon as Funhouse touched down, CSPAN decided to “bully” by taking off to the other side of the parking lot for some Carolina drydocks.  Off again to the Grinder.

The Grinder – toe the line for the following:

  1. bear crawl 5 yrds, lunge walk 5 yrds – full length of the field;
  2. crab walk 5 yrds, lunge walk 5 yrds – full length of the field;
  3. bear crawl 15 yrds, lunge walk 15 yrds – full length of the field;
  4. backwards run 30 yards, turn and sprint 70 yrds;
  5. backwards run 30 yards, turn and sprint 70 yrds;
  6. backwards run 30 yards, turn and sprint 70 yrds;
  7. backwards run 30 yards, turn and sprint 70 yrds;
  8. Jog 25 yards, sprint 75 yrds.

Prayer for Tatanka and a smoother transition.  Hand off to YHC;

Mosey to the ROTC building and bottom of the hill.

Hill Work

  1. Burpee, 5 lunge walks, burpee, rinse and repeat to the top of the hill;
  2. Burpee, 3 lunge walks, burpee, rinse and repeat to bottom of the hill;

At this point, the mumble chatter was getting a bit too much and Stang commented that the back of the pack sounded like a bunch of women chatting it up….we’ll solve that problem.

15 burpees, OYO

15 Maktar Kneejis (I always botch that spelling), OYO

15 of the plank to elbows thingies, OYO (Maktar Ninjis?)

Mosey back up to middle of the hill then: Burpee, 1 lunge walk, burpee – rinse and repeat to the top of the hill.

Split into groups of two quickly (counting is hard…) Group 1 – 15 pull-ups, Group 2 – Wide-arm Merkins OYO.  Flapjack.

Wall sit for a painfully slow Trucker 10 count. Mosey to COT and stick the landing right at 6:00.

Announcements included: 3rdF with Chicken hawk, The Murph, Winnsboro clown car, Cannoli Run.  Prayers/Praises: Stang’s family, Trucker and his family’s transition, Tatanka and his move, Flat Tire and his family.

Always an honor to lead, especially alongside a true #HIM like CSPAN.  Humbling to watch everyone get after it and make themselves better.  F3 really is a blessing on so many levels.  Praises for the ability for us all to get up and make each other better in all aspects of life.  It starts with the 1st F but carries through the entire day with the 2nd and 3rd.  #ISI

 

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