#All3Fs at #SlowBurnF3 & #ChickenandWisdomF3

2014-07-04Leave a comment

QIC: CSPAN
When: 07/04/14
Pax: Assassin, Bird Cage, Boy Band, Brick House, Cake Boss, Chicken Hawk, Chuck Wagon, Corn Hole, Decibel, Flacco, Iron Horse, Maximus, Mr Clean, Pebbles, Senator, Trucker.
Posted In: Alcatraz, Slow Burn, The Fort

17 strong men rolled out of the rack for a July 4, 2014 celebration to include all three Fs.

We started our morning with The Pledge of Allegiance

YHC started with a high quality rendition of the disclaimer to include the fact that I had never lead a moderate workout, and for those who know me, moderation is not one of my strong attributes. Nobody ran off, and off we went into the gloom.

Did I mention the trash truck rolled through and everything smelled like Cable Guys A$$?

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs.

We started with a slow mosey tour of the AO, Flacco and Cake Boss reminded me it was starting to feel like Laces Out.

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, squats, and we started a really nice plank series to include mountain climbers, Peter Parker, & Parker Peter, when I was choked out by the weird dude smoking and watching us workout…kind of creepy, I think I know where the Baxter burglars sleep….definitely not the Marlboro man…smelled more like Camel without filters…just saying…cough…cough…cough…yuk.

Mosey back to Empire for some COP and down and back to continue the cardio portion…nothing real exciting…just sprints, hops, and repeat el’backwardo. Mosey back around the building stinky smokiest had rolled to his next location (still smells like A%%). Planks followed by 15 step-ups each sides followed by 15 curb bunny hops. Mosey to the wall along I-77 of Lowes for a squat, people’s chair, arm varied position leg smoker, nice to see how the PAX can all count equally slower to my most annoying pain fest. Mosey back to Empire.

More nonsense back and forth, partner push & pulls, a little second F, and a bit of low quality mumble chatter on how long this Burn was going to last.

COP was “ABLAB Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting. X & O kills me, I mean that almost literally

Mosey back up the hill for COT, a self-portrait (I understand that I am supposed to call it a “selfie”, selfie meant something different in the eighties…just saying). Towel off, change shirts, ordered our Chicken, opened the Bible for some Wisdom.

Chicken Hawk did top notch work taking us through Daniel 2, my favorite verse for clarity:

Daniel 2:23English Standard Version (ESV)

²³To you, O God of my fathers, I give thanks and praise, for you have given me wisdom and might, and have now made known to me what we asked of you, for you have made known to us the king’s matter.”

Hard Drive is back next week,

Have a safe 4^th,

CSPAN

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My ear’s are sweating

2014-07-03Leave a comment

QIC: Trucker
When: 07/03/14
Pax: CSPAN, McGyver, Who Dat, Twister, Sunshine, El Presidentie', Corn hole, Java, Flacco, Brick, Cake Boss, Airborne, Chuck Wagon, Smuggler, Chaser, Man O' War, Double D, Senator Tressell, Jekyll, Private Ryan, Cash, Chickenhawk, Decibel, Funhouse, Trucker, Radar (FNG), Primanti (FNG)
Posted In: Laces In, Laces Out

27 brave men woke up early on the eve of our nation’s birthday to begin celebrating our freedom. The morning humidity was at it’s best prior to the beat down Trucker was promising.

The Thang:

COP:

25 SSH

25 slow squats

25 IW

25 Merkins

25 Knee Tar Ninja (same as Mak Tar but starting in squat position and going down to knees one at a time & back up to squat)

25 windmills

15 CDD

Mossy to playground:

Split into 2 groups: Group 1 – 10 pull-ups, 20 Merkins; Group 2 – 20 squats, 20 dips: switch and rinse and repeat 3x’s

Mossy to field and partner up. Wheelbarrow to Jacob’s ladder hill

At Jacob’s Ladder Hill: Jack Webb’s (1/4 ratio). Run to top of hill, 1 set of JW, run down, run back up, increase by 1 set until you hit 7. Repeat from 7 back to 1 while running hill in between.

Mossy to COT

There wasn’t much chatter this morning so your QIC takes that as a compliment. Hope Funhouse’s ears drain from all that sweat. Piggy backing from Chickhawk, what is holding you back from declaring independence? May all our spoken and unspoken prayers be lighted up and honor our forefathers for their insight on creating a free and beautiful country.

Announcements:

7/4 – Slow Burn Friday (5:15) at Chickfilet (6:30) with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

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Baby delay = 1 more Quick workout for One-Niner

2014-07-02Leave a comment

QIC: Chicken Hawk
When: 7.02.2014
Pax: 16 - CSPAN, Spackler, Pebbles, Chicken Wing, Cash, Cake Boss, Trucker, Package, Who dat, Boy Band, Flacco, Tatanka, FNG (Chaser), One-Niner, Chuckwagon
Posted In: Ring of Fire

16 men were enduring high humidity and a case of swamp A$$ to prepare for our country’s 238th Birthday. The challenge to the men is declare independence from this world by living like Daniel through being obedient to God. Learn to be dependant on God rather then acceptance of this world. What is holding you back from declaring independance? How would your life look different if you did?

Mosey a short distance for a little COP

25 -SSH, 21 – Imperial Walkers, 20 – Carolina Dry Docs, 20 – Mountain Climbers, 15 – Toy Soldiers, 15 – Monkey Humbers,

Mosey to pick up a weapon (Cinder Block) for each of the Pax and mosey to the bottom of the hill at Sugar Creek

Partner up and complete the following routines for each partner group.

50 burpees while partner runs up and down the hill with cinder block then switch

75 bomb jacks while partner bunny hops up and down the hill with cinder block then switch

100 merkins while partner high knees up and down the hill with cinder block

Mosey to the flower boxes while carrying the Cinder block over head

10 – thrusters w/ block, 20 – step-ups w/ block, 30 – squats w/ block, 40 – tricep extension w/ block, 50 – Calf raises w/ block, 60 – Bicep curls w/ block

Mosey to the curb for some AB Lab with blocks… while holding block over head

30 seconds each – LBC, Freddi Mercury, Hi Lo Flutter, Hello Dolly, Protractor

Partner up on the wall x2 rounds

Partner 1 – Wall sits with the block while partner 2 completes 3 wall climbs rotate then repeat.

Announcements:

Slow Burn Friday (5:15) at Chickfilet (6:30) with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

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Block Party – Time to get this Party Started

2014-07-01Leave a comment

QIC: Cake Boss
When: 07/01/14
Pax: FNG - Birdcage, FNG - Brickhouse, FNG - Chuck Wagon, CSPAN, Bounty Hunter, Pebbles, 1Niner, Private Ryan, Deacon, Beast, Tatonka, Flacco, Red Banjo, Twister, Airbourne, missing 1(sorry)
Posted In: Block Party

17 PAX came to Block Party for a normal Tuesday beat down. We went old school and brought the blocks back to the party.

It was epic pain, especially for a few FNGs, who we appreciate coming out and joining the PAX. We look forward to their return and continued participation in our craziness at 5:15am.

The Thang:

Mosey to tree line

Lunge walk, side shuffle right, side shuffle left, High Knees, butt kicks, sprint to COP

COP

SSHs, CDDs, LBCs, IWs, Wind Mills

Mosey to Path

Form 2 lines for Indian Run around path to Playground

At playground partner up

#1-pullups

#2-bearcrawl long, sprint short around playground

Flip Flop

Plank when done

Merkins, LBCs, Wide Arm Merkins

Mosey to tree line

High Knees, But Kicks, Sprint

Meet at bottom of Stairway to Heaven with blocks

#1 – run with block to light pole

#2 – squats

Alternate until all blocks are at 6^th light pole top of hill

#1 – run to block, 5 merkins, 5 derkins, bring block back 1 light pole

#2 – squats

Alternate until all blocks are back at bottom

Mosey to trees

Face partner in seal team situp formation

Pass blocks to left and right 10x

25 Seal Team Sit Ups

Mosey to Hill in front of statue

#1 – Bear crawl

#2 – LBCs

#1 – Bear Crawl

#2 – Hello Dolly

10 Peter Parkers

Sprint to COT

Prayers for White Lightning family and Beacon’s recovery from infection

1 Niners expecting 2 Niners arrival this evening….prayer for mom and baby!

Plus other unspoken prayers

Slow Burn Friday at Chickfilet with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

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Too Sexy for the Kettlebell

2014-06-30Leave a comment

QIC: Decibel
When: June 30, 2014
Pax: Senator Tressel, Trucker, Cake Boss, Boy Band, Chicken Hawk, El Presidente (FNG), Tatanka, Flacco, Gridlock
Posted In: The Armory

Ten Men arrived for a Kettle bell beat down and got some great tunes from Cake Boss’ play list.

14 Men came for a Kettle Bell Beat Down.

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

Mosey to Station 2

Halo

Upright Row

Dead Lift

KB Burpees

Mosey to Wall

Squat Curls

Shoulder Press

Stairway Wheel barrow

Dip

Mosey to Station 4

Chest Press

Curtsy Squat

Skull Crushers

Reverse Bridge Leg up and Thrust

Mosey to Origination point

Russian Twist

LBC with KB

Get Halfway Up

Plank Row

Boat/Canoe

Big thanks to Cake Boss for providing the tunes. Too sexy was a big hit.

Prayer for Gridlocks family on the loss of his father

Prayer for CSPANs daughters surgery

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Sally is back

2014-06-28Leave a comment

QIC: Bob Barker and Decibel
When: June 28, 2014
Pax: Gepetto, Trucker, Who Dat, Spread Eagle, Geico, Spark Plug, Maximus, Cash, Jekyl, Flacco, Heisman, Cable Guy, Mr. Clean
Posted In: Alcatraz

2 laps around ballfield. Circle up

Bob Barker leads off

40 SSH

25 mountain climbers

25 imperial walkers

20 plank punches

50 SSH

25 mountain climbers

25 imperial walkers

20 plank punches

Fifteen men showed to Alcatraz for a classic prison yard beat down.

Mosey to other field

One group wall sits while other group side shuffles to fence and back, switch, then rinse and repeat.

Then group 1 walk sits while other group karaoke to fence and jog back, switch, them rinse and repeat.

Mosey to hill. Go up and down the hill 2x each. At each point stop and do 20 mountain climbers, 20 LBC and 20 he-low Dolly’s. Hand off to the man!!!

Decibel takes over

Back down the hill

Carolina Dry Dock x20

Up the hill-first one to the top goes back down and collects the rest on the way down

Up the hill

Mosey back to field

Bring Sally Up-Down Merkin challenge (3:18)

Mosey to playground

Bring Sally Up-Down Dip challeng

Ab lab

Knee ups x20

LBCx30

Rinse and Repeat

Rinse and Repeat (sub Freddy Mercury for LBC)

X-O’s x20

Hello Dolly x20

COT

As always it is in honor to work out with such dedicated men. There were several challenges in today’s work out and all were met by the men!

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The Patriot’s Greatest Hits

2014-06-28Leave a comment

QIC: Peach and Italian Job
When: 06/28/14
Pax: Padre, Pulp, Megatron, Tatonka, FNG – Bogie, Chicken Hawk, Pebbles, Peach, CSPAN, and Italian Job
Posted In: Uncategorized

On this cool Saturday morning, 10 PAX posted in the gloom. After the disclaimer briefing, Peach led with a mosey, with some high knees and butt-kickers thrown in. COP

30 – Moroccan Night Clubs

15 – Wind Mills

25 – Mick Jaggers (SSH)

20 – Imperial Walkers

15 – Diamond Merkins

20 – Hopping Lunges

15 – Knuckle Merkins

15 – Hello Dolly

15 – Freddie Mercury

Mosey Stop for four cycles of wall sits, 10-count by various PAX who struggled to count from 10 to 1 Mosey

COP

It was this point the pax turned into master gardeners and marveled at the lush, soft grass. Peach determined the warm fuzzies were too much and dropped the hammer for some more merkins.

10 – Wide Arm Merkins 15 – Flutter Kicks 15 – LBCs 10 – Standard Merkins 25 – Slow Squats

Mosey Stop for some Balls to the Wall… er… Fence time, 20 count

Mosey Stop for 2 more cycles of wall sits and more elongated 10 counts Mosey

Combo Burpee/Merkin Sprint Cycles, Plank-up, and hand-off to Italian Job…

COP

25 – Side Straddle Hop

20 – Mountain Climbers

25 – Side Straddle Hop

20 – Russian Twists

25 – Side Straddle Hop

20 – Side Tri Rise

Mosey to Playground

20 – Step Ups

20 – Dips

20 – Derkins

20 – Step Ups

20 – Dips

20 – Derkins

Mosey to Field end line.

Forgetting we just finished derkins, Italian Job decided to start us off with 100 merkins. Only this time, we partnered up for a miserable shared pain session. While one partner ran the length of the field, the other partner did the below. Trade off after each 200 yard sprint.

100 Merkins

200 Squats

300 LBCs

Totals were cumulative – pain was collaborative.

15 Seal Team Sit ups to close us out. Strong workout this morning. I’m sure I’ll be feeling it tomorrow.

COT: Today the Rock Hill crowd was the majority of the group. Great job showing up, pushing hard, and bringing others. Keep up the good work.

July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following. Make plans to be there and bring a friend, co-worker, or stranger…it doesn’t matter.

Remember to go online to F3Nation.com to register for the fall USMC Mud Run. We’d like to have at least 750 F3 PAX in attendance.

Pulp has a bible study starting up. Reach out to him for details.

Keep an eye out for the email listing some other upcoming events. Great work today fellas. Let’s continue to strive to be better men, brothers, co-workers, bosses, sons, uncles, husbands, and dads. We are the leaders in our communities.

We are F3!

Italian Job

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So about this ‘moderate’ thing…

2014-06-27Leave a comment

QIC: Hard Drive
When: 6/27/14
Pax: C-SPAN, Tatonka, Pusher, Green Wave, McGruff, Trucker, Boy Band, Pebbles, Hard Drive
Posted In: Slow Burn

9 PAX came out for Hard Drive’s VQ as he planted the VSF on a VAO for the inaugural Slow Burn workout, and found out that the term ‘moderate workout’ is a work-in-progress. The tone was set with a few words by Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success.” With that the PAX headed out into the gloom…

Warm-up run down to the Empire Pizza parking lot with backwards jog, high-knees, and butt-kickers.

COP:

SSH x20
IW x 20
Merkins x 10
Wind Mills x 20
MC x20

Circle up for an activity that needs a clever name (Burn Circuit? Chicken Run? Open to suggestions here):

Starting from Empire Pizza lot, head out for a run OYO to the Armory AO (just under .5 mile). Run through sprinklers optional.

3 sets of Merkins x10, LBC x 15, and Squats x20. Plank when done or keep going until The Six is finished for extra credit. (Not sure who did the most sets, but consider yourself awarded a VJT: Virtual Jekyll Trophy)

Plank-o-rama, courtesy of C-SPAN

Run back to Empire lot OYO

3 sets of CDD x10, Freddie Mercuries x15, and Calf-Raises x20. Plank when done or keep going until The Six is finished for extra credit. (VJT here as well)

Just enough time for some Mary, dealers’ choice style. PAX called out:

Hello Dollies
Turkish-standup-somethings that stretched “moderate” a bit far (thanks Pebbles)
Protractor
Superman
Rosalitas
Russian Twists
LBCs
Wide Arm Merkins (Boy Band’s attempt to keep us honest)

Run home to COT

Moleskin:

With the PAX heading out on vacation I wasn’t sure how many would show up, so I was very grateful for such a decent showing for our first Friday workout. Mumble Chatter in the beginning around “moderate workout” was around expectations of running across the street for Starbucks or 45 minutes of stretching with chicken biscuits in-hand. I was very gratified later on after hearing things like, “I thought this was supposed to be moderate?” more than once. With things like Muthaship and fitness tests, there is a lot of room to define moderate. I look forward to seeing how this workout evolves and grows over time.

Anyway, I can’t think of a better way to celebrate my 1 year F3 anniversary than with my VQ. Thanks everyone for the support.

Announcements:

Q’s needed for Slow Burn. Contact Hard Drive to get on the schedule.

Colts and Mustangs at Springfield Middle School begins Thursdays 7/17

F3 Dads wrap up this weekend at WEP

The Fort field trip to Muthaship on Monday 7/7. Contact C-SPAN for details.

Prayers for C-SPAN’s daughter and family for a pre-op appointment on her thyroid.

Slow Burn will meet next Friday (7/4) with C-SPAN as your Q

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Retire, nah!

2014-06-252017-06-16Leave a comment

QIC: Chicken Wing
When: 06/25/2014
Pax: Santini, Beacon, MacGuyver, Cake Boss, Smuggler, Hard Drive, Back Draft, Pebbles, Chicken Hawk, Boy Band, Senator Tressel
Posted In: Golden Corral, Ring of Fire, The Fort

In the balmy summer morning with the steam rising from the land, 12 brave men showed up at The Coop for what turned out to be a, well I will put in bluntly, an a@* kicker of a workout.

The Thang:
Mosey to the band lot for COP.
SSH x 25
Windmill x 25
Merkins x 16

Mosey to the grass practice field for the main course.
Partnered up. Each team to hit 30 reps for each exercise between the pair.
Station #1 at corner of field, sprint 100 yards to station #2, bear crawl to #3, sprint 100 yards to #4, bear crawl to #5

Each station:
Merkins x 15
Carolina Drydocks x 15
Burpees x 15
Jump Squats x 15
Sit Ups x 15
Stump Jumpers with side laterals x 15

Mosey to mid field for 10 minutes of Mary.

Mosey to COT. Praise request to Boy Band’s. Prayers out to Tim and Boy Band’s friend in the car accident. F3 Dad’s this weekend at WEP. F3 dad’s mid August at Camp Thunderbird. New workout starting at Springfield schools on Thursday, details to follow.

Think about what ‘Retire’ means. Discussed that is does not mean that it is a goal to achieve and to not strive for better each day. How each day is a blessing and how to continue to push yourselves to become a better person under the leadership that the Lord has shown us.

End with The Lord’s Prayer.

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Back to the Holy Land

2014-06-24Leave a comment

QIC: Decibel
When: June 24, 2014
Pax: White Lightening, Jekyl, Aquaman, World Wide Leader, Nirvana, McGruff, Double Dribble, Repeat, Spackler, Slash, Who Dat, Dufrane, Photo Bomb, +1
Posted In: Golden Corral

15 Men embarked on a journey to the Holy Land and returned to the Corral for some Pentence as noted below.

Mosey to the Church

Cherry Pickers x 25

Parker Peters x25

IW x25

Peter Parkers x25

Windmill x25

Mountain Climbers x25

Low Slow Squat x25

Line up in field

50% run to the parking lot

75% back

100% sprint there and back

Bear Crawl half way Crab walk the rest

Rinse and Repeat BC and CW

Lunge Walk to parking lot

Backward lunge walk back

Mosey back to The Corral

Stop at curb for 50 calf raises

Mosey to half wall

20x Derkins

20x Incline Derkins

20x Wide Arm Merkins

LBC until all are done

Boat Canoe

20x Derkins

20x Incline Derkins

20x Diamond Merkins

Freddy Mercury until all are done

Rosalita x15

Hello Dolly x15

Mosey to wall

Split into two teams

Team 1 does wall sits

Team 2 does walking Balls to the Wall

Switch

Rinse and Repeat

Mosey to Grassy knoll

X-O’s x25

Windshield Wipers x15

Nack Tar Jai x15

Alternating Plank (left leg up/right arm up)

As always it is great to see you guys in the gloom. Its great to see the newer guys return and take care of business. It was an honor to have Offspring and Funhouse stop by on their way to the airport for Offsprings mission trip to Columbia. It was an even more of an honor to pray over him. Keep the Forest Hill Mission trip in your prayers this week.

Prayer Request

Forest Hill youth mission trip to Colombia

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