I Love the Smell of Fresh Asphalt in the Morning

2014-08-08Leave a comment

QIC: Backdraft
When: 8/8/14
Pax: Cake Boss, Iron Horse, Iron Pony, CSPAN, Tatanka, McGruff, Boy Band, Pebbles, Chicken Hawk, Hard Drive, Backdraft.
Posted In: Slow Burn

11 hearty PAX enjoyed the smell of fresh black top and Backdraft’s VQ for Slow Burn.

The Thang:
Warm up jog around outside of the freshly repaved Empire Pizza lot to form up by Baxter Playhouse.

COP:
SSH x20
Mountain Climbers x20
Merkins x20
Imperial Walkers x20
Carolina Dry Docks x20
Squats x10

Mosey to the Wall for some People’s Chair. Each PAX does a ten count at their own pace (which got progressively slower) followed by a five count recovery (which got progressively faster). Each PAX also called off their own air presses or other tweak that escalated to the absurd when Hard Drive called out for “coordination exercise” of head pats/stomach circles. (Crowd Pleaser)

Mosey once around the building and then partner up:
P1: Walking lunges (50 yards); P2: Squats
P1: Karaoke; P2: LBC
P1: Backward run; P2: Grave Digger right
P1: High knees; P2: Grave Digger left

10 Burpees OYO before we mosey to the front lot for Ab Lab dealers’ choice:
Dying Cockroach
Hello Dolly
“Isometric V’s” (The Pebbles’ Special)
Rosalitas
6″ holds for ten counts
Supermans
Plank series that required way too much coordination
Ski jumps
Russian Twists
Some other stuff I can’t recall

Mosey home for COT

Moleskin:
Great job by Backdraft today on his VQ. Felt like he had been doing it for a while, even if there was mumble chatter on recovering from MC and then going back down for Merkins. (Ok, the mumble chatter was from YHC).

It was great seeing a solid 11 PAX at Slow Burn as well, with some regulars and some new faces. Need to work on the EH’s though as Slow Burn is a great way to hook a reluctant Sad Clown.

CSPAN’s admirer showed back up in his truck as we were doing partner exercises. I challenged him to Billy Zane the guy since he already has a F3 name waiting (Stalker). CSPAN didn’t realize I was serious.

Also great seeing Tatanka out there doing his best despite his hip injury. Prayers for him as he has an upcoming MRI that it is nothing serious. Prayers to White Lightning as well as he has an upcoming surgery on his knee.

Announcements:
Gladiator on Saturday at WEP after workout. Folks posting at Alcatraz or Patriot should come by afterwards.
Bring can goods to workouts this month to support the local shelter

Prayer requests for injured PAX, family, and unspoken.

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The Ranch – Rock n Roll All Nite and Pain in the Gloom!!!

2014-08-07Leave a comment

QIC: Cake Boss
When: 08/07/14
Pax: Cash, Beacon, Backdraft, Iron Pony, Trucker, McGruff, El Presidente, Decibel, Who Dat, Jekyll, Chicken Hawk, Cake Boss
Posted In: The Ranch

The Crowds gathered (12) at The Ranch for a rocking morning and it was kicked off with some 80’s Hair bands!

YHC watched the movie 42 Wednesday night and was moved by the self control and patience Jackie Robinson showed. Then woke up to read my devotional that said, “The one who is patient is better able to deal with a difficult person without becoming provoked to anger and retaliation. Instead, he or she is able to endure, exhibiting grace in spite of upsetting behavior.”

Be patient leaders in all areas, home, work community!!

The Thang:

Mustangs took off Running

Colts took nice jog around the Ranch

COP:

SSHx21

Mtn Climbersx21

IWx21

Merkin/hand high PlankX10

Squatx21

StepupX30

Squat ThrustX10

Mosey to back of school

People’s Chair 30sec

Run to bottom of hill 10 merkins

Run up hill

Rinse & Repeat 3x

Mosey to side of school

4 touch suicides partners LBCs

8 touch suicides patterns LBCs

Mosey to playground

10 swing crunches

10 pull ups

10 hello Dolly’s

Rinse and Repeat 3x

Mosey to front parking lot

An lab around the horn x 7

4 square

Sprint to light poles do an exercise X4

COT

Announcements

-3rd F Speaker at Eternal Church Friday at 6am

-Sept 1 double down at Armory and NAFO with ROTC troops

-Sept 6 Camp Care 5k….sigh up family!

-Sept 13 Olde Meck Brewery Octfest gig

-Sept 26 Invergence Springs Greenway

Prayers:

-White Lightning knee procedure

-Trucker family friend

-Injured PAX

-Schools opening safely

-Be the leaders Sky Q wants us to be!

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Call to Action – We need more EHing!

2014-08-07Leave a comment

QIC: Chicken Wing
When: 08/06/2014
Pax: Chaser, CSPAN, Santini, Pebbles, Boy Band, Senator Tressel, Cornhole, Trucker
Posted In: Ring of Fire, The Fort

After some mulling around in the pre-dawn COT, Santini calls out, “who is Q’ing today?” YHC responds with an affirmative. Not sure quite what Santini was then calling out that he had prior commitments, doctors, appt, etc.

The Thang

Mosey to Sugar Creek parking lot. Circuit up.

SSH x 30 IC
Windmills x 25 IC
Mountain Climbers x 30 IC
Planks to
Carolin Drydocks x 25 IC

Mosey to wall

Wall Squat with a few PAX 10 counts. Hiatus for some bombjacks.
Back to the wall for squats with PAX 10 counts
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey to hill
Lunge Walks halfway up, switch to bunny hops to the top
Repeat on the way down

Mosey to front of the school and grabbed some wall

Tricep Dips x 25 IC
Derkins x 20
Tricep Dips x 20 IC
Switched to ‘Name That Exercise’
9 PAX eached called and exercise

Mosey back to playground

Partnered up, partner #1 lap around, partner #2 doing Merkins, switch partners. x2

Mosied to the final round back to the paved hill.

Partner #1 sprint to the top and back. Partner #2 Bombjacks. Switch.
then Squats, then mountain climbers.

Sprint to COT.

Naked Moleskin.

Prayers to work wonders. They are heard everyday and are a source of healing and guidance.

Call to action. Each PAX to EH atleast 2 FNGs or PAX that have fallen out posting.

Lords Prayer.

Great job men, what a great peer led workout!

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Painstations and FNG’s

2014-08-07Leave a comment

QIC: Audit
When: 08/07/14
Pax: Man O War, Maximus, Repeat, Bubba Gump, Pebbles, Private Ryan, Bounty Hunter, Funhouse, DD, Beast, WWL, One Niner, Senator Tressel, Cornhole, Santini, Java, Anchor Man, Bogey, Gecco, Greenwave, Remix (FNG), Rodie (FNG), Frag (FNG)
Posted In: Laces In, Laces Out

24 PAX including 3 FNG’s showed up for Thursday morning’s Laces In/Out. At 0515 the runners took off to explore the streets of Ft. Mill preparing for the BRR while all others stayed at WEP for 45 minutes of pain.

The Thang:

Mosey a few paces to the closest field for COP(I knew the upcoming work out would be tough so I figured the PAX would be happy about the lack of running to begin)

20 X SSH, 10 X Merkins, 10 X Mountain Climbers, 10 X Merkins, 10 X Mountain Climbers 20 X Squats, 20 X SSH

PAX Partner up for 3 pain stations:

Painstation #1: Huge hill off the paved trail: Each partner rotate running up and down the hill while the other partner does squats. Once you have reached 300 squats as a team move to Painstation #2.

Painstation #2: Drill Bit by the parking lot. Each partner rotate running up to the drill bit a the top of the jacobs ladder hill and back while the other partner does merkins. once you have reached 200 merkins as a team move to Painstation #3.

Painstation #3: The playground: Each partner rotate running around the playground while the other partner does burpees. Once you have reached 100 burpees as a team you are finished.

At 0550 only a few partners finished all three painstations so we called COP for an Ab Lab for the final 10 minutes. After Ab Lab: Mosey to COT

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Running down a dream

2014-08-05Leave a comment

QIC: Double D
When: 07/31/14
Pax: Chicken Wing, Senator T, Maximus, Funhouse, WWL, One Niner, Audit, Beast, Santini, Gump, Pusher, Rooney, Menthol, Repeat, Red Eye
Posted In: Laces Out

16 pax posted to Laces Out with speed on their mind — a 10k time trial to test themselves in the gloom. It was a BRR-inspired training run that drew more than merely BRR pax. The absence of Red Banjo opened a door that Chicken Wing flew through for the overall fastest finish and Senator Tressel took the Masters title.

For those scoring at home, the course was a bit short so add 60-90 seconds for more accurate 10k time.

Audit was still on his runner’s high late that evening, suggesting a monthly or quarterly replay – stay tuned.

6.06 miles = distance

Pax / Time / Pace
Chicken Wing 42:49.0 07:03.9
Senator T 43:35.0 07:11.5
DD 44:05.0 07:16.5
Maximus 45:35.0 07:31.3
Funhouse 46:09.0 07:36.9
WWL 48:25.0 07:59.4
One Niner 48:25.0 07:59.4
Audit 49:44.0 08:12.4
Beast 53:01.0 08:44.9
Santini 53:03.0 08:45.2
Gump 53:05.0 08:45.6
Pusher 53:13.0 08:46.9
Rooney 53:25.0 08:48.9
Menthol 55:30.0 09:09.5
Repeat 0:56:42 09:21.4
Red Eye 1:02:25 10:18.0

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Follow the yellow brick road

2014-08-05Leave a comment

QIC: Double D
When: 08/05/2014
Pax: Audit, CSPAN, Green Wave, WWL, Ken Doll, Assassin, Red Banjo, Man O War, El Presidente, Pusher, Cake Boss, Anchorman, FNG/Tin Man, Bounty Hunter, Private Ryan, Backdraft, Bogey
Posted In: Block Party

18 pax and 1 unsuspecting FNG posted at Block Party for their daily does of pain, brotherhood and encouragement.

The Thang

Warm up run halfway around WEP

COP – SSH x30, CCD x15, Sumo squat x15, IW x15, Peter parker x15

Mosey to bottom of hill

Traditional Jacob’s ladder

Tunnel of love

Run to far side of park

Two lines facing each other for plank series followed by partner merkins

Run to playground

Picabo Street jumps over playground barrier (30 secs + 5 more reps) R + L interspersed with decline merkins x10

Partner up
Partner 1: continuous pull-ups / Partner 2: lap around playground (flap jack)
Partner 1: continuous dips / Partner 2: lap around playground (flap jack)

Plank series followed by Parker peters x21

Backward lunge to path, sprint back

Bear crawl to path, sprint back

Jacob’s ladder redux — lap around playground + 2 burpees, lap around playground + 4 burpees, continue pattern OYO until quittin’ time

Run home

COT

Naked man moleskin

Out of the Tuesday morning gloom strolled a lone ranger, weary and thirsty following some early morning exercise. Little did he know he had stumbled into the lethal kill zone of Assassin. 45 minutes later FNG/Tin Man had survived his first F3 beatdown following his initial solo Tough Mudder training run (no reason to get started too early on that training). T-claps to Tin Man for completing a double down at his first workout and to Assassin for executing a perfect Billy Zane!

The Fort was honored to host a representative from the recently formed Lake Murray region, as Ken Doll escaped Barbie’s Malibu Dreamhouse to swap sweat with the Block Party regulars. Glad to have you along. Hope to see you again in the gloom at The Fort!

Finally, we find strength by acknowledging our weakness and our need for H-E-L-P. Our culture lulls men into the mistaken belief that we can handle life alone, so we avoid that four-letter word. The paradox is that It takes a strong man to acknowledge his need for help. Prayers go out to all the pax who are in need of help that they will find the humility and courage to reach out for it.

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Tell your sister, THANKS!!

2014-08-05Leave a comment

QIC: Maximus
When: 08/05/14
Pax: Cornhole, Catfish, Nirvana, Funhouse, Trucker, Backhoe, Atticus, Decibel, Dufrain, McGruff, Package
Posted In: Golden Corral, The Fort

12 PAX rolled out of the sack to the Tega Cay gloom to play a little 52 card pickup. Having had a trial run of this workout over the weekend, I was aware of the pain and borderline Merlot splashing that would await. Fortunately, the Merlot stayed in the bottle but the sweat did not. I enjoy muscle-confusion workouts where you’re not sure what’s next so thanks to the PAX for letting me play a little card game in the gloom.

Here’s the game; every suit represents a different exercise with 4 ab-focused wild cards thrown in for good mumble-chatter. You do the number of reps on the card and the suit determines the exercise. The key to this…quick tempo with minimal rest. Just enough to complain about the next card selection. We’ll do this in 2 rounds. Round 1 is the cardio round and round 2 is the strength round. So after a brief jog around the Teeter parking lot, we circled up to begin:

Round 1: Cardio
Hearts = Run in place (4ct = 1)
Spades = High Knees
Clubs = SSH (single ct)
Diamonds = Jump Squats
Wild Card = LBC x 15

Round 2: Strength
Hearts = Merkin (single ct)
Spades = Burpees
Clubs = Carolina Dry Docks
Diamonds = Jumping Lunge (Jumping Lunge w/ rt foot forward, then left, then squat = 1)
Wide Card = Russian Twist x 15

We didn’t make it all the way through the strength round but nevertheless, the PAX made it through all the clock would allow. Great work on accepting a different challenge. As we closed the COT, Decibel throws out the, “Tell your sister, thanks for the workout” comment. In a different setting and said by someone other than an F3 brother, my reaction could’ve been different. But knowing what Decibel’s getting at, I chose to reply with an “AYE.”

Announcements: Camp Care 5K, Premature Oktoberfest with OMB, The Fort Invergence, Labor Day double-down, Check the weekly email for all those not mentioned.

Prayer/Praises: White Lightning’s upcoming knee surgery, Trucker’s friend (and friend’s family), Decibel’s family and continued praises. Those unspoken.

Until next time….

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Only in Rock Hill…a fire baton twirling greeter

2014-08-02Leave a comment

QIC: CSPAN & Posh
When: 08/02/14
Pax: Peach, Tatanka, Fusion, Dream House, Italian Job, Posh, CSPAN, Mayhem
Posted In: Uncategorized

8 PAX posted at The Patriot in Rock Hill this cool August 2, 2014 morning with a bit of fall in the air.

Only in Rock Hill – we were greeted by a fire baton twirling dude on the opposite end of the football field, did I mention the batons were on fire…wow…several jokes later we started off…might have had some good Bogie jokes from last Thursday in there as well…excellent mumblechatter

The CSPAN Thang:

A very short “Variety Show” walking warm up.
Followed by a slow forward and backwards jog around the school parking lot
COP-SSH, IW, Squats, Wind Mills, 5 burpee OYO
Long Plank series (because my elbow hurts) to include Mountain Climbers, Peter Parker, Parker Peters, and CDD + 5 burpee OYO
Line up on for Arkloader across parking lot that included, bear crawl, lunge walk, bunny hop, frogger, duck walk… el’repeato with forwards and backwards…pretty awful, Q at this point reminded everyone that is why we are here, and if it was easy nobody would show up…+ some bomb jacks about something
Line up on stop sign, sprint down and back for 9 minutes…not awful but Posh is really fast…we did not have much for him today, Mayhem and Italian Job kept him honest…
Wall sits for multi counts followed by SSH, IW, and squats…rinse & repeat…about 3 full times
Prayer and hand off to Posh

The Posh Thang:

Short mosey to soccer field
12 dips, 12 derkins sprint across field for 5 burpee OYO…rinse & repeat about 3 times
Plank up for frogger down the field over the planksters…only 8 guys…took us awhile to get there
COP to include a variety of painful reps, the 50 Freddy’s really stand out for me…all good stuff, fast and in cadence, PAX all stepped up and tried to keep up with Posh
Short run to the hill by the road, up and down sequence to include 3 revolutions followed by 3 burpees OYO…3 cycles of that, nobody honked at us and no catcalls…just saying we were looking good doing it…

Slow short mosey to COT except for Posh and I who tried to “burn it down”:

Naked Man Moleskin

Around the horn for prayer requests

Read your F3 newsletter – a bunch of activities

Labor Day Doubledown

Peach is going on a mission trip – praise and prayers for him

Mayhem is moving next weekend + he needs some help = watch tweets

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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The Fort BB: Positive Thinking

2014-08-02Leave a comment

QIC: Pebbles & Deacon
When: 8/2/14
Pax: Bubba Gump, Rooney, Pebbles, Flat Tire, WWL, Private Ryan, Crab Cakes, One Niner, High Life, Airborne , Deacon
Posted In: The Fort

Pebbles at Q

* Indian run

* Tabata warm up. 20 second work 10 second rest 8 rounds. Burpees, Bomb Jacks, Mountains Climbers, LBCs, SSHs, Body Builders.

* Four corner drill, Sprint, Walking pushup Squat pyramid drill 1 to 10 and 10 to 1.

* Stairway to heaven partner shuttle run

* Partner push/partner pull 50 yards (2x)

Deacon at Q

Mosey to the soccer field.

Pyramid Drill 1: At each station, do Diamond Merkins, LBCs, Parker Peters, Squats in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Pyramid Drill 2: At each station, do Wide Arm Merkins, Flutters, Plank Jacks, Jumping Lunges in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Mosey to the hill.

* One person does Mack Tar Jeyes while the other runs up the hill and back (each partner runs 2x)

* One person does High Slow Flutters while the other runs up the hill and back (each partner runs 2x)

* One person does V-Ups while the other runs up the hill and back (each partner runs 2x)

Mosey to the field near the cars.

COP: Peter Parker Push-Ups (10x), Dying roaches (10x), Oblique Ups (10x)

Moleskin:

We discussed the power of positive thinking in today’s workout. Each day tends to shape up into how we view it. Be encouraged to feed your day with positivity. Enjoy your days in P.E.A.C.E. (which, in this case, stands for Positive Energy Activates Constant Elevation).

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Who’s got the Q? Oh yeah, I do…

2014-08-02Leave a comment

QIC: Jekyll
When: 8/2/2014
Pax: Kris Kross, Cable Guy, Back Hoe, Dufraine, Decibel, Cornhole, Funhouse, Senator Tressel, Badger, Aquaman, Pick-6. Who Dat
Posted In: Alcatraz

With Free Bird out due to a bad case of the “Montezuma’s Revenge”, West Nile, or possibly even uncooperative hair product, YHC stepped up and took the reigns of the Q. Actually I was reminded by my calendar alarm at 6:15, it was my Q anyway… with no weinke in hand, but a full steam of “Git R Done”- we headed out into the Gloom for Pearls on a String Field Trip:

The Thang:

Mosey to the Tennis courts- 1/2 mile.

COP

SSH, IW, Windmill, CDD, Squat.

Line up, count by 2’s.

Group1 suicides,

Group 2: 3 Merkin: Burpee (Reg, Diamond, Wide)

Flapjack. Rinse/repeat

All on the line for

Squat walk/Run back

Psycho Bunny(bunny hop burpee)/run back

Sneaky Lunge/Run back

Bear Crawl/Run back

Mosey to wall- 1/4 mile

20 dips, 20 step ups OYO

Mosey to Cart Path Hill

Run up/Run down 75% speed

Run backwards up, regular down

Lunge up with rock/Lunge down with Rock over head

Run up AYG to cart turnaround and dump into 9th fairway

AB LAB YCI(you call it’s): protractor, LBCs, Windshield, 6 inches, hello dolly, freddy mercury, X/O, Grave Diggers and a few other sucktastic exercises.

Mosey home- 1/2 mile

COT:

Lots of musical/odoriferous contributions this morning. Not sure if it was Pick 6’s South of the Border dinner choice, Cable Guy’s confirmed love of Chardonnay, or an overall statement about my selection of exercises. We shared a couple of laughs at Beast’s expense do to his “positioning” to show off his sexy calf sleeves.

Proud of the PAX today. A lot of running/cardio and fewer 10 counts offered. Our very own little Alcatraz and Golden Corral crew is turning into a lean mean machine. Prayers/blessings for Senator’s brother, Decibel’s wife: Jenny. And as I type this, learned Repeat’s wife had their baby- prayers and blessings to his family. Thanks for the opportunity to lead such a great group of leaders and men.

Jekyll

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