No Excuses, Good Judgement, & One Chance…..Football Style

2015-05-09Leave a comment

QIC: Bubba Gump & Audit
When: 05/09/15
Pax: Boehiem, Longshanks, Tatanka, Tesla, FNG - Dawg Pound, Flat Tire, Mile High, Stang, Mangum, Man O War, Crab Cakes, Seacrest, Wink, Calamari, Warcraft, Juan Valdez, Barry Manilow, Blackout, FNG - Mainframe, Hasselhoff, High Life, Hibber, Pusher, Bubba Gump, Menthol, Audit, Rooney, Twister, Gigawatt, McGyver, Green Wave. (Hope I didn't miss anyone else).
Posted In: The Fort

YHC and Bubba Gump had the pleasure to our own Fort Mill combine at the friendly confines of Walter Elisha Park. Gump led the pack out onto the field.

The Thang:

1/2 lap around the park then COP: 20SSH, 10 Merkins, 20 Imperial Walkers, 10 Merkins, 20 squats, 10 Merkins, 20 Windmill, 10 Merkins, then off to the first set of drills

1/2 of the PAX started a set of cone drills while the other 1/2 stayed in COP, then we flip flopped.

Cone Drill 1: Bear Crawl in and out of cones, forward and backwards run in and out of cones, lateral slides in and out of cones, & sprint through cones touching the top of the cone on each turn. Each one of these exercises were followed with 10 dips and 10 lbc’s. Off to 2nd set of cone drills

Cone Drill 2: 3 rows of cones, at 1st cone we football chopped and then rolled to right and left, 2nd cone was football chop and then up downs, 3rd cone was mountain climber chops and then roll left and right. We moved through each option 3 times. Off to 3rd set of cone drills.

Cone Drill 3: 4 rows of cones about 20 yards apart. Cone 1 10 Merkins, sprint to cone 2, 20 lbcs, sprint to cone 3, 30 Freddy Mercury’s, sprint to cone 4, 40 SSH. Rinse and Repeat.

Gump then Barry Switzer’ed us for a few words of encouragement. He mentioned that today was the 5th anniversary of his Father’s (Big Al) passing. He told us that his father was a simple man and he always had 3 things he told each of his 5 boys, which has stuck with them for their lives.

1) No Excuses (do your best, lay it all on the line, no matter what you are doing).

2) Use Good Judgement (follow this principle and you will always stay out of trouble).

3) Once Chance (You are never guaranteed a second chance, lay it all on the line each day)

Next was a Hand off to Audit: Mosey up to the soccer fields for some more football action.

Partner up: Drill 1) partner 1 was DE and partner 2 was OT, partner 1 would push partner 2 (who was applying resistance) to mid field then partner 1 would release and sprint the rest of the field while partner 2 would chase him. FLAPJACK on the way back

Drill 2) partner 1 was WR and partner 2 was CB. Partner 1 would try and get past partner 2 across the whole field and partner 2 would try and keep partner 1 in front of him at all times.

Im not going to lie, I intended to keep doing these type of exercises for the majority of the second half but I was partnered up with Longshanks and he had me sucking serious wind, so I had to throw an audible in to catch my breathe.

4 Corner Drill at each corner of the soccer field: (I was still lightheaded at this point, so I cant remember the exact count of these so forgive me.

Corner 1) 20 Merkins, Corner 2) 40 SSH, Corner 3) 10 Burpees, Corner 4) 30 mountain climbers. Rinse and Repeat.

circle up for 5 minutes of ab lab – dealers choice. We did several different exercises here. Ok, at this point I had finally caught my breathe and was feeling good so we then lined up on mid field for some wind sprints. Just like at the end of football practice back in the day. We did 5 wind sprints and then on the 6th we sprinted back to COT.

As always, it was a pleasure to team up with my fellow Clemson Tiger Bubba Gump to lead the PAX and welcome in 2 FNG’s (Dawg Pound and Mainframe).

TClap |

Third Time’s a Charm…

2015-05-09Leave a comment

QIC: Schrute and Geppetto
When: 05/07/15
Pax: Aqualung, Tinker Toy, Swamp Fox, Bogey, Catfish, Burgundy, Schrute, Geppetto, Padre, Popeye, Gridlock, and Solid State
Posted In: Uncategorized

Twelve of the best that Rock Hill has to offer took on the third official meeting of ManU Thursday morning with YHC and Geppetto on Q. Tclaps to Geppetto for stepping up and taking this on as his VQ. We had a lot to live up to after Tinker Toy’s beat down the previous week—but I think we delivered.

The Thang:
Disclaimer

COP (Schrute on Q)
Mosey around Mellow Mushroom to fountain
SSH X 25 (IC)
Windmill x 20 (IC)
Imperial Walker x 20 (IC)
Merkin x 10 (IC)
Makhtar N’Diayes x 10 (IC)

Derkin x 20 OYO
Dips x 20 OYO

Mosey to hill behind movie theater
High Knees up hill to 1st Island, followed by butt kickers to 2nd, followed by sprint to third island. Repeat for trip down.

Kim Jong Un (Toe Touches) to 1st island, followed to spring to top. Repeat for trip down.

At this point, Bogey asked for Bear Crawls. He was in luck!

Mosey to hill behind TJ Maxx (this looked way smaller in the daylight from my car)

Bear crawl up hill, Bear crawl backwards down hill, Bear Crawl up backwards, Bear Crawl forwards downhill. (quite a bit of mumble chatter throughout this one, including congratulations from Padre for finding such a huge hill)

Handoff to Geppetto

Geppetto calls out a mosey over to Manchester Meadows Park (almost a half mile mosey)—but gets confused and heads to Events center. After a bit of mumble chatter, he figured out he was headed the wrong direction and headed to the park.

Meet at Pond Bridge and commence to run to each swing around the lake—do 10 merkins at each swing, Bear Crawl between swings (5 total swings), once you reach end of lake, 15 Flying Squirrels

Plank up and wait at covered picnic area

At this point, we were “Norfolk Southerned” (as coined by Jekyll in Old Town on Monday) – 10 Flying Squirrels (Burpees) OYO (Hear train whistle, do 10 Burpees)

5 Merkins – 4 Jack Webbs
4 Merkins – 8 Jack Webbs
3 Merkins – 12 Jack Webbs
2 Merkins – 16 Jack Webbs
1 Merkin – 20 Jack Webbs

Then we did 7 derkins, and 7 dips on the knee wall

Rinse and repeat earlier run around lake doing 10 Monkey Humpers at each swing with lunges in between swings.

Once you reach far end of the lake, do 15 Bomb Jacks.

10 Step Ups with each leg, 10 box jumps OYO

Mosey over to Moe’s Parking Lot

40 LBCs OYO

12 SSH IC
5 Flying Squirrels OYO

COT:
Prayers for families struggling with divorce, families struggling with Cancer.

Announcements: 8k trail run this Saturday at Anne Springs Greenway.

Geppetto led us out with a few words about the impact that F3 has had on his life and family—followed by Prayer.

Always an honor to post at Rock Hill’s newest AO, ManU. This has quickly become a favorite place for me to post—due to the men that come out and variety of options that exist at Manchester Meadows. Tclaps to Italian Job for his leadership in getting this AO off the ground. If you haven’t checked out ManU yet, come on over. Lots of options—and we’ve only begun to explore everything that is there!

TClap |

Bathing Suit Season is upon us!

2015-05-08Leave a comment

QIC: Pusher
When: 5/8/15
Pax: 32 of the best guys - Deacon, Frodo, Flat Tire, Cake Boss, CSPAN, Tatanka, Package, Change Order, Gridlock, Catfish, Chicken Hawk, Stang, Pappy, Iron Pony, El Presidente, Rebel, Warcraft, Airborne, Wheels, Assassin, Longshanks, Duggar, Boy Band, Dark Helmet, Stage Coach, Marky Mark, Corruption, Destiny, Opie, Nirvana, Blackjack, Barry Manilow
Posted In: Slow Burn

Last week at Slow Burn, Dark Helmet Qed the workout and set the bar very high for pain and attendance. With 30 Pax joining him, he earned the record for this AO. Nice work! Not only that, he welcomed several new FNGs with the 5 core beliefs of F3.

So in pure F3 fashion, I wanted to exceed the # of Pax for this week at Slow Burn. Of course, I did some Twitter Marketing (is that a term now?) but had no idea of what to expect. 33 Pax later, the bar has been reset….BOOM!

The Thang

Mosey around Lowes with (3) Burpee (or is that a flying squirrel, I am confused) stops along the way. Lots of mumble chatter here from Opie, Chicken Hawk and CSPAN which only made it worse.

Circle Up

SSH x 20

IW x 15

Windmills x 15

Merkins x 15

Dry Docks x 12

Mtn Climbers x 20

Night Clubs x 20

Mosey to Baxters Playhouse – Partner Up

Its time to break out those Abs! Lots of mumble chatter here (mostly by YHC) about Speedos, Banana hammocks, etc.

Old School Partner Sit Ups x 25 – Rinse and Repeat

Green Mile (See the Patriot) 300 Partner LBCs – Partner 1 runs/Partner 2 does LBCs, then switch (You get the idea)

Partner Heels to Heaven x 15 – Rinse and Repeat

Green Mile 300 Partner Flutters – See above

Partner wheel barrel – Flapjack

Green Mile 100 Donkey Kicks – See above

3 Burpees at each crosswalk back to COT

There was consistent mumble chatter throughout the workout so I know it was good. If guys are complaining, then you are doing something right!

Moleskin

Prayers and Praise for Paige (Flat Tire’s M) – had 3rd chemo on Wednesday and the tumor is shrinking

Prayers for Wendy from First Baptist diagnosed with pancreatic cancer

Prayers to Philadelphia UMC as they search for another pastor

5/15 Convergence on Marriage at Eternal after Slow Burn – You need to show up!

Memorial Day Murph on 5/25

Asheville on 5/30

Hog and Coyote on 6/20

For all others, check the weekly email.

Lastly, do not forget the M’s and Mothers this weekend!

TClap |

Pyramid of Pain – PHOP Style

2015-05-08Leave a comment

QIC: Pusher
When: 5/6/15
Pax: Tinker Toy, Padre, Flat Tire, Santini, Swamp Fox, Catfish, Shrute, Friday Night Lights, Deacon, Burgandy, Gepetto, 1 other person I can't remember...my apologies
Posted In: Uncategorized

PHOP is known far and wide as one of the toughest workouts in the Fort region. This is due, in large part, to the crazy ideas of the Site Q and others (Tinker Toy, Posh, Burgundy, etc.) who seem to enjoy making this as painful as possible. With this in mind, there is a lot of pressure to bring it when you Q at PHOP.

As Padre stated, “Pusher is Qing so there will be a lot of running”. So we ran…

The Thang

Mosey to front of church

SSH x 40

Windmills x 10

IW x 15

Peter Parkers x 15

Parker Peters x 15

Mosey to sidewalk

For PHOP, I decided to employ my first ever AMRAP style workout except in this case it was as many rounds as possible. With approximately 37 minutes left, we started

A lap around the church after each exercise

Merkins x 50

Flutters x 40

Dry Docks x 30

Flying Squirrels (Thanks DREDD) x 20

Jump Squats x 10

Bombjacks x 10

Derkins x 20

Dips x 30

Freddy x 40

Jumping Lunges x 50

Rinse and repeat with 2 laps between exercises

After time was up, Tinker Toy and Burgundy had completed the 2nd round of Freddy. Congrats to you both! YHC challenged the men to bring back the Pyramid and all would be expected to complete in 40 minutes.

Moleskin

Prayers for Paige and Flat Tire – Praises that the tumor has shrunk already!

Thanks for the continued leadership of the men of Rock Hill.

ManU up and running . A Tuesday workout coming soon!

All other announcements are available on the weekly email.

As always, it is a pleasure to serve with you!

TClap |

Core words of wisdom from Waylon

2015-05-07Leave a comment

QIC: Double D
When: 05/05/15
Pax: Longshanks, CSPAN, Chaser, Flacco, Magnum, Gunny, Crab Cakes, 50 Cal, Duggar, Full Count, MacGyver, Hasselhof, Brid Cage, MP, Pebbles, Opie, Tatanka, Sechrest, Old Bay, Barry Manilow,
Posted In: Block Party

21 pax posted to Block Party for a core blast plus a dose of leadership lessons from one of the original sages of Outlaw Country, the one and only Waylon Jennings.

The Thang

Warm up run 3/4 around WEP

COP — Parker peter x10, Mtn climbers x10, Merkins x10, IWs x10, Sumo squat x30

Mosey to playground and partner up

10x pull up + 15x derkins (rinse & repeat)

10x hanging crunches + 20x dips (rinse & repeat)

Welcome back to Flacco = 10 burpees OYO

Welcome from FLO-rida for Tatanka = 10 bomb jacks OYO

COP – peter parker x10, plank jacks x10, flutter x10, dollies x10, rosalita x10, hitlers x10, freddie mercury x10, sea turtles x10

AYG run to bottom of hill & plank

Bear crawl to top, 5 burpees OYO, crab walk down
Rinse & repeat
Rinse & repeat, this time backwards up and backwards down

Two lines in plank position for railroad bunny hops out & tunnel of love back (rinse & repeat)

Makhtar N’dyae x10

Knee tar N’dyae x10

AYG run to playground

COP — gravediggers L x10, LBCs x10, gravediggers R x10

AYG run home

COT

Naked man moleskin

After three straight days of running, including trails on Sunday led by Sir Topham Hat and Old Town on Monday led by Jekyll, YHC’s lower body needed a break from the pounding. Thus, the pax endured a core heavy workout. By dinnertime, my core was feeling every bit of it.

The radio lyric from the weekend that stuck in my head was “I’ve seen the world with a five-piece band looking at the back side of me.” As this repeated over and over, it brought to mind a vision for leadership that I had not considered before and related questions, which the pax endured before, during and post-workout. No repetition here, but a series of questions continues to surface — do social media metrics geared around number of “followers” apply to leadership? Does a large number of twitter followers indicate strength of leadership? If following is directly tied to leadership, who am I following and is he/she a good leader? Who am I leading and are they the ones I am called to lead?

A hearty welcome back to a favorite Kotter of mine, Flacco! Glad to have him posting back in the gloom. T-claps to CSPAN for his persistent prodding to get him back in the fold!

While throwing out welcomes, one goes out to 50 Cal for his post after referring to himself as an “FNG and a half” due to this being his second post. T-claps to Duggar for the nudge here!

Lots of goings on around The Fort so watch the email and twitter. A personal plug here for the Cannoli Run on May 16th! It is a lively, fun event for serious runners to family and everyone in between. 0915 start at St Philip Neri makes it a perfect option for Double Down after The Fort, Alcatraz, The Patriot or The Reservation.

Thanks to CSPAN for the opportunity to Q. Always and honor and inspiration to lead the pax of The Fort!

TClap |

Dirty Dozen

2015-05-07Leave a comment

QIC: Chaser
When: 05/07/15
Pax: Private Ryan, Gunny, Old Bay, Utah, CSPAN, Repeat, Full Count, Maximus, Longshanks, Menthol, Santini, Flacco, Chowdah, Green Wave, Meltdown, Minuteman, Boeheim, Jeter, Twister, Bedbug, Aqua Man (with a weight vest!), and Double D
Posted In: Laces In, Laces Out

YHC had the pleasure to take the reins once again at WEP for a Thursday workout. As the remnants of the Strawberry Fest still hung in the air 23 men gathered in the gloom for a promoted Dirty Dozens sweat-builder.

Warm-up

Mosey up the grass hill from the parking lot to the top of the park for some stealth counting warm-ups
25 SSH
15 IW
10 WM
10 Moroccan nightclubs

The Thang

Mosey back down to the main parking lot and hit the drill bits. At each drill bit, do the following OYO

12 Burpees
12 Maktar Ninjis (I’m sure that is spelled incorrectly)
12 Merkins
12 LBCs
12 Squats
12 Diamond Merkins

Mosey to the next drill bit and SSH until the 6 gets in. I don’t even dare to count the number of SSHs some of the Pax did…it was in the hundreds. Rinse and repeat the above at every drill bit when the 6 gets in. I did allow one 10 count about halfway through when the 6 came in but other than that, the goal was to keep moving.

After hitting the last drill bit, the early-finishing Pax got down to some more LBC fun until the 6 finished.

Mosey to the little lot across from veteran’s park

12 Wall up & overs
12 Bombjacks
12 Jumping lunges
12 CBLs
12 Wide-arm merkins
12 Dips

Bear crawl up the hill to the Gun lot. 12 Merkins, 12 Diamond Merkins, 12 Wide-arm Merkins – Plank series. Mosey back to COT

As always, the Pax worked hard and kept the pace. My goal was to keep the heart rate up and the mumble chatter down. I enjoy the mumble chatter but I LOVE it when there’s no time/breath for it because we’re getting after it. We all owe it to ourselves to be sore from a workout – this is the 1st F, after all. Truly a pleasure to lead such a wonderful group of men.

Announcements were made including 5/23 Winnsboro launch clown-car followed by 6/13 Fort-led Q. Let’s show those boys what F3 and The Fort is all about…gotta give it away. Also, the Murph, Cannoli Run, Nun Run, and that crazy half marathon tour de AOs thin CSPAN is promoting!

Prayers for loved ones and friend in need and praise for kids graduating were mentioned. Surely many more prayers and praise went unspoken but were felt. CSPAN took us out in a sweaty, stinky BOM. #ISI #HIM

TClap |

Cinco de Mayo = The Pinata

2015-05-06Leave a comment

QIC: FunHouse
When: 05/05/2015
Pax: Crash, Minute Man, Stang, Flatire, The Firm, Ceranno, Pusher, Santini, The Package, Maximus, Jekyl, Bolt, Spiderman, Zima, White Lightning, Cheddah, CableGuy, Royal, Private Ryan, Freebird, Aquaman, Dark Helmet, Jerry Lewis, Gecko, Waldo, Sir Topemhat, Carnival (FNG), Senator Tressel (LIFO)
Posted In: Golden Corral, The Fort

29 PAX with an FNG decided to celebrate Cinco de Mayo Funhouse style. It went something like this:

Big Loop around AO

Arms
Perfect Merkins X 10
Mack Tar Jai X 25
Carolina Dry Docks X 15
Dips on curb X 10
Curb Climbers X 25

Legs
Knee Tar Jai X 25
Squat Jacks X 25
Calf Raises on curb X 25
Jump Lunges X 15
Wall sit with arm raises X 25

Abs
Slow Freddy Mercury X 25
Heels to heaven X 25
Reverse plank Leg lift X 25
Roll Ups X 10 OYO
V sits with arm pumps X 25

Cardio
SSH X 50
Apollo Ono X 25
Flying Squirrel X 15 OYO
Mountain Climbers X 25
Frogger X 25

LOCO
Crab Roll X 15
Jump Tucks X 10 OYO
Balls to the Wall
Body Builders X 10
Jack Webb to 6 (1 to 4)

Praises for Flat Tire’s wife second round of Chemo going good, and Maximus celebrating 1 year with adopted daughter from China!

Lots of announcements – Read the weekly e-mail

TClap |

A Little Sing Along with Sting

2015-05-05Leave a comment

QIC: Cake Boss and Schrute
When: 04/29/15
Pax: Swamp Fox, Burgundy, Tinker Toy, Geppetto, Catfish, and Old Bay
Posted In: Uncategorized

Eight Pax joined us for a good time out at PHOP with Cake Boss and YHC on Q.

After a few words of wisdom from Cake Boss about having a direct line to our creator-the Pax set off.

Warmup: (Cake Boss)

Started off with a Mosey jog the building–with reps of High knees, Butt kickers, and Sprints mixed in.

We then ran to the Grass where Cake Boss had laid out cones (footballs in this case) for four corners:
For four corners
Plank Walk to corner
Sprint to next corner
10 reps of exercise
Plank walk to corner
Backward run to corner
10 reps of exercise
Do this for each of these exercises:
Squats
SSH
Peter Parkers
Imperial Walkers
Parker Peters
Apollo Onos
Sprawls

COP
30 sumo squats
10 merkins
Line up for
bear crawl/sprint back x4

Hand off to Schrute

We moseyed over to the bottom of the parking lot hill for a set of Jacob’s Ladder.

From there, we moved over to the smaller (but much steeper) hill behind the church for Backward Bearcrawls with a pushup after each step. We did that twice. There was quite a bit of mumble chatter throughout this one.

After a quick sprint across the field, next exercise was four corners with 10 Carolina Dry Docks, 20 Squats, 30 Calf Raises, and 40 LBC at each corner.

We finished up with a little Roxanne. Each time Sting says Roxanne, do a Merkin. Each time he says, “Put on the Red Light”–a plank jack. This was definitely a favorite of the Pax, in particular Swamp Fox, who sang Karaoke the entire time.

Prayers for orphans at CAH, kids and teachers during this stressful time of the school year, those who are feeling the “Sad Clown” syndrome, and families struggling with divorce.

It was a honor to lead this group of men in my VQ. If you haven’t stepped up to lead–go for it. You’ll get way more out of it than you put in, I promise.

TClap |

Plyo Kettlebell Combo

2015-05-05Leave a comment

QIC: Beast & Ringer
When: 05/04/15
Pax: Bounty Hunter, Stang, C3PO, Sharknado
Posted In: The Snake Pit

Six Pax stormed the gloom and a beautiful May day morning. YHC’s Ringer and Beast decided that they would split the workout after allowing some of the new Pax an opportunity to warm up the group and practice their cadence counts.

Warm up – Pax choice
A combination of SSH, IW, Squats, Windmills, Merkins, and one other.

Plyo – Legs – Beast (20 min)
10 x Pop Squats
10 x Around the World Lunges – forever known as Daft Punk (Daft Punk – Around the World)
10 x High Tuck Jumps
60 sec x Football drills with a few drop downs mixed in
10 x Baryshnikov (switch lunge)
10 x Frog Jumps
10 x IC Burpees
20 X Riverdance (toe touches)
10 x Box Jumps
10 x Long Jumps

Rinse and partial repeat:
5 x Pop Squats
5 x Daft Punk
5 x High Tuck Jumps

Pass it off to Ringer for some KB fun.

One lap mosey around parking lot.

Meet at the top of 50 yard hill. The next idea is a KB exercise, sprint down the hill, body weight exercise, sprint up the hill. Trying to achieve a full body cardio and strength workout.

First round
10 clean and press each side at the top 30 Merkens at the bottom.

#2
20 KB squats at the top 25 CDD at the bottom.

#3
15 bicep curls at the top 10 Burpee’s at the bottom

#4
10 one arm tricep extensions each arm 10 with both arms at the top 10 bomb jacks at the bottom

#5
15 rows at the top 25 Murkins at the bottom

#6
5 Turkish get ups each side 10 Burpee’s at the bottom.

COT

TClap |

Recon Mission at Winthrop Campus a SUCCESS with a twist!

2015-05-05Leave a comment

QIC: Catfish
When: 05/05/15
Pax: Popeye, Bogey
Posted In: Uncategorized

I’m really going to hate having to post this but it is too funny not to. Elvis showed up on the Recon this morning at Winthrop….

YHC, Bogey, and Popeye took off at 0515 to explore the beautiful Winthrop campus. The weather was perfect for some pain and punishment!

The Thang…..

Started off with a COP in the Oakland Ave Presbyterian church parking lot for a quick warm up.

In Cadence …

20 SSH

20 Windmills

10 Merkins

and a minute or two of planks

Then we moseyed around the west end of campus thru the gardens to the courtyard let our BLIMPS take off with a trip down and up the long steps between each exercise. Somewhere in the middle of our stair climbs Bogey started mumbling about Elvis … so Popeye and I made sure to hang out upwind!

Switched Q’s and Popeye led us in circles that started with 25 count merkins at the bridge, each lap we dropped it by 5. At this point Bogey was starting to cry, so he took off in search of an unlocked door.

As Bogey was hunting for some open facilities we tested out the amphitheater, which started with 15 box jumps and a bear crawl up the seats. At the top we played around with some deficit leg lifts, LBC’s and the peoples chair. Just as we finished up Bogey came limping back, with the look of grave despair. But, being the USMC he is, Bogey recovered and AYG over the east side of campus stopping for some derkins and eventually falling into a slow walk as one of us fought to keep Elvis from leaving the building. We hot trotted back for the COT and Bogey raced to the 7/11!

Popeye and I wrapped up with Nameorama (man that’s fast with 2 guys!) and Bogey reported in via text!

Popeye took us out with words of thankfulness and encouragement.

Can’t wait to see what the AO holds! It was an honor to lead my VQ at an AO Recon! Thanks for joining me guys!

Official Launch date TBD but more than likely 5/12/15 so come on out!

-Catfish – out!

TClap |