SPARK Event with Children’s Attention Home

2014-06-16Leave a comment

QIC: Chicken Hawk, Cake Boss, Senator Tressel, White Lightening, Santini, Cash
When: 6.14.2014
Pax: Full support from The Fort, Ms and 2.0 = 90 strong
Posted In: Uncategorized

At 0930 the men from The Fort and their families locked shields at Walter Elisha Park in Fort Mill for a planned service event with the Children’s Attention Home (CAH) of Rock Hill.

CAH provides emergency shelter and helps heal the devastating effects of emotional, physical and mental neglect suffered by these children. The home offers love, security and respect to children not fortunate enough to find it elsewhere and provides a safe haven for children entrusted to CAH. CAH houses a maximum of 42 children and is the first step in the rescue process then these children typically move to foster homes (within 3-6 months). CAH is necessary due to not having enough Foster families for these children across the state.

During the two hour event, the men, their families and the children from CAH enjoyed games such as kick ball, water balloon toss/fight, tug-a-war, bowling, corn hole, ball toss and other games and activities such as face painting and a popsicle stand. The event concluded with Assassin and Greg Pendarvis sharing the gospel with the children.

Special thank you to the F3 Foundation that supported the purchase of F3 shirts for the CAH children as well as the professional face painters. The children left a lasting impression on all that volunteered and the men of F3 undoubtedly left an a positive impression on the children’s lives.

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Pebbles takes The Q @ #TheArmory

2014-06-16Leave a comment

QIC: Pebbles
When: 06/16/14
Pax: Greenwave, Gridlock, Thriller, Boyband, Chickenhawk, CSPAN, Cake Boss, Tatanka, McGruff, Highlife, & Decibel.
Posted In: The Armory

Pebbles is a man of few words, and is known for his fast paced workouts. He did not disappoint a lively crowd on a humid Monday morning at FHC high quality pavement.

Summary posted for Pebbles:

Warm Up

Jog

Squat

Side Straddle Hops

KB Push ups

The Gloom

2 Rounds of Tabata – Work 20 sec, Rest 10 sec 8 periods of work per round

Curls for the Girls

Partner Complex One:

Step ups

Dips

Plank

Partner Stair Carry

KB Relay

Kettle Bell Suicides

Ab Lab

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1st Q School at The Patriot

2014-06-15Leave a comment

QIC: Audit & CSPAN
When: 06/14/14
Pax: Audit, Belding, Hard Drive, Mater, Maximus, Mayhem, Menthol, Package, Peach, Posh, Pusher, Red Eye, Tatanka, & Twister
Posted In: Uncategorized

Cherry Park in Rock Hill makes for an outstanding venue for F3

Saturday 06/14/14 0630: 10 men gather to review the guidelines for an F3 Q. We spent the first fifteen minutes in discussion and the next 15 practicing cadence and reviewing HTC. We had a split group of experienced Fort Mill Qs and Rock Hill hard chargers. We were not disappointed by the Rock Hill gang.

0700 5 men join the battle with I (CSPAN) as “the ringleader”

Long walking warm-ups and jog to get us started on a beautiful SC morning. Line up along curb, combo bear crawls, and bunny hops, to and fro for full body war prep.

Big Circle formation for approximately 40 minutes of each man rotating through their chance of Q calling cadence on a wide variety of exercises. Everyone did great, and the group mumbled encouragement throughout.

I knew what was coming next, so we had an extended prayer before handing off to Audit.

Audit on Q:

Mosey to soccer field for The Accumulator

10 burpees followed by 1 lap, 20 burpees followed by 2 laps, 30 burpees followed by 3 laps…and luckily we ran out of time. Props to Posh for setting a pace that challenged Audit and Maximus.

Mosey back for COT/COP combo, had to be there…

Moleskin:

Posh, Mayhem, Belding, and Peach (respect!) all performed like veteran Qs.

Great to see Mater back at it after soccer season. Hard Drive did outstanding in preparation for his Q at Slow Burn (6/27/14 Launch 0515 Baxter Chick-Fil-A).

Red Eye is back in play while he wears his sabbatical bathrobe.

I appreciate Audit, Maximus, Menthol, Package, Pusher, Tatanka, & Twister assisting with prep at Q school.

Every man is a leader, F3 is peer lead, and part of that leadership includes an occasional Q. Don’t Q what you can’t do, but do use your Q to challenge the PAX and yourself, as iron sharpen iron, take charge and show us a well-planned out workout.

Over & Out

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Back at the Old Stomping Grounds

2014-06-15Leave a comment

QIC: Senator Tressel and Funhouse
When: 06/14/14
Pax: Nugent, Red Banjo, Sweeper, Pebbles, Sharkskin (from Durham), Rooney, Sunshine, Offspring, Stats, Lil'E, Hammer, MP, Repeat, Skinner (formerly known as Stump), Airborne
Posted In: The Fort

Seventeen men gathered around the shovel flag this morning and then left for a Saturday beatdown by two visiting Q’s from Alcatraz. Here is what they did:

The Thang (Senator Tressel at Q):

Warm up run to the COP

SSH x 40, Wide arm Merkin x 10, Squat x 30, LBC x 40, IW x 30,

Plank sequence: CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position for CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position and recover.

X’s and 0’s x 15

Mosey to soccer field/plank – Staggered Merkins on one leg x 15

Suicides: 1/2 field and full length of field, do 10 burpees at start point – rinse and repeat. Add one more set of staggered merkins x 15. Mosey back to park.

Hand off to Funhouse

Mosey to upper parking lot for the Accumulator with YO-YO :

Start with one exercise and run one hill lap. Keep adding exercises followed by a lap until Q says stop. No man left behind on the run (YO-YO): first runners circle back and join the last runner to start point

Exercises completed: 50 Bomb jacks (5 sets of 10), 60 Mountain Climbers (4 sets of 15) 60 Russian Twists (3 sets of 20), 50 SSH (2 sets of 25) and 30 LBC (1 set). 5 laps total

COT

Moleskin:

The humidity was a beast today and made the Accumulator that much tougher. It didn’t seem to phase Red Banjo, Funhouse, and Sweeper who led the run each time – well done, men. The Gold Hill Middle contingent continues to grow: 3 today. Keep ’em coming! Stump requested a name change today so he is now known as Skinner (as in Principal Skinner from the Simpsons) Suggest we continue using the other school names from the Simpsons (Superintendent Chalmers, Mrs. Crababble, Ms. Hoover, Groundskeeper Willie) for future FNG’s from GHM. Too bad you guys don’t work at Springfield Middle.

Red Banjo offered his thoughts on how you measure your success in life, and also reminded us that tomorrow is a happy one for many dads out there, Father’s Day is not always a good day for some. Well said, my friend.

Sharkskin (F3er from Durham) joined us today. Good to have you with us, brother.

I have not been to a Saturday workout at the Fort since Alcatraz started in September of last year. It was a great opportunity to Q with Funhouse today and see some new faces, and see those that I rarely see anymore (unfortunately). I am very proud to me a member, and to lead, such a fine group

Announcements: F3 Dads every Saturday in June at 9:30 at WEP.

Mud Run and Spartan Beast obstacle races in the fall -check the F3 website for groups forming. Finally, Pebbles is making plans for an F3 flag football game for the Fort members. More to come on that.

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The Man in the Arena

2014-06-12Leave a comment

QIC: Jekyll
When: 6/12/14
Pax: From Memory(phone did not record)LACES IN: Aquaman, One-Niner, Maximus, Mayhem, Slash, Trucker, CSPAN, WWL, McGruff, Cornhole(via Absentee ballot),Twister and several others. LACES OUT: Cash, Double D, Santini, Package, Menthol, Beacon, Audit, Senator Tressel, Red Eye, Repeat
Posted In: Laces In, Laces Out

24 PAX shook the Fartsack and posted for another edition of the Thursday morning Laces In/Out beat down. For 14 men, it was round 2 of the June Jekyll Journey.

Opened with traditional disclaimer although failed to use my coveted line, “just don’t sue us”. At this point, it’s inferred. I asked Laces In PAX to post 15 minutes early to speechify and make a presentation. Ummm- much deserved mumble chatter on that one. Next week- back to normal 0515. The Pride and Profit trophy was awarded to Maximus for having the best record for week 1. Technically it would have gone to McGuyver but with no post- the runner up gets it. Think Miss America(fitting analogy given the type of trophy).

YHC read a quote from President Theodore Roosevelt entitled The Man in the Arena. Take what you want from it, but its about not standing on the sidelines. It is more valued to try and fail, then not to try. I thought this quote was fitting as we sack up for week 2 of the beatdown challenge and head into the gloom…

http://www.theodore-roosevelt.com/trsorbonnespeech.html

Week 2 results-

The Challenge:

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200
Carolina Dry Docks – 100 CSPAN, Cornhole(50)
Russian Twists – 100 WWL, Twister(50)
Mac Tar Jai– 100 Aquaman, Jekyll, One-Niner(25), Maximus (30), Mayhem (24), Trucker (20), McGruff (20)
Jump Squats – 100
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Moleskin-

Impressive output today- everyone improved from the previous week and heeded last weeks call to “Be better than you were yesterday” Introduced a second trophy at COT- Leap Frog. This goes to the best improvement over the previous week. Trucker took it home but after doing some research- he was edged out by Mayhem- way to go both guys for kickin A$$. Both P&P and LF trophies are only yours for as long as you can stay out front. If a man bests you, he takes from you. “We Must Protect This HOUUSSEE”

T-Claps to Cornhole. He not only beat his high mark from last week, but did the work out solo and in absentia. That’s dedication, Holmes.

My phone did not record so I am missing a handful of guys. Please sound off below or hit me up on the Twitter with where you finished so I can record and edit.

Later,

Jekyll

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The Next Exercise is….The Peacock

2014-06-10Leave a comment

QIC: Senator Tressel
When: 06/10/14
Pax: Funhouse, Maximus, Sunshine, Offspring, McGruff, Mr. Clean, Cable Guy, Spackler, Nirvana, Aquaman, Repeat, WWL, Package, FNG/Slash
Posted In: Golden Corral

The virtual shovel flag was planted and 15 strong, led by a slightly confused Q, met at the Harris Teeter parking lot for another serving of Golden Corral.

The Thang

Short mosey around the parking lot to COP:

SSH x 40, Merkin x 10, IW x 30, Squat x 15, One Legged Squat (Peacock), LL/RL, x 15 (very shaky by the Q), Peter Parker x 15, hold 6″, Mountain Climber, hold 6″, Parker Peter x 15, Alabama A** Kickers, LH/RH x 15 (thank you Funhouse for picking up the Q here!)

Mosey to front wall of the Teeter, split into two groups:

Group 1 wall sits, with arms up and out while group 2 Karaoke to end of lot and back, flap jack, rinse and repeat

Group 1 wall sits, with one leg out, while group 2 bear crawls to middle of lot, run back, flap jack, rinse and repeat

Mosey to Grace Presby for Jack Webb, 1:5 raiio to 10, with bonus Merkin (12) audible Q call

Back into two groups for Indian Run to Rite Aid parking lot for Mary:

Hello Dolly x 20, Freddie Mercury x 20, LBC x 25, Dying Cockroach x 15, Boat/Canoe x 7, Superman/Parachutes, 45 sec, x 2

BTW against Rite Aid building – hold for 40 secs, mosey back to Harris Teeter lot

COT

The Q was a little foggy today, but the Pax held together and got the job done like they always do. YHC’s call for the Peacock (it’s a Flamingo!) and the clumsy execution was not inspiring, nor pretty to watch. Despite the false starts today, it’s always a pleasure to lead this fine group of men. Welcome FNG/Slash. Slash took a tumble during BTW, but recovered quickly and we look forward to seeing him again.

Announcements/Prayer Requests

SPARK event this Saturday, June 14. Combined event with F3 Dads and the Childrens Attention Home. Check the web site, sign up and get involved!

Go Karts – Pick a date in July and let’s go!

Prayers for those with cancer and depression. Reach out to those who are struggling.

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Today is my birthday, and the number is 46

2014-06-10Leave a comment

QIC: CSPAN
When: 06/10/14
Pax: 1-Niner, Anchorman, Car Bomb, Chicken Hawk, Green wave, Hammer (FNG), Man-O-War, Menthol, Pusher, Red Banjo, Rooney, Twister, White Lightning, Winner! (FNG)
Posted In: Block Party

Welcome to FNG Hammer & FNG Winner! appreciate you sticking around after my wonderful detailed disclaimer.

COP in the Parking lot:

46 SSH = either I need to stop aging or work on my cadence past 46

30 Imperial Walkers

30 Slow Squats

Long plank series

Long walking warm up to get old legs stretched out and ready for battle

Mosey to Veterans Park

Car Bomb leads us in a strong rendition of The Pledge of Allegiance

10 SSH

10 Imperial Walkers

10 Slow Squats

Mosey to downtown Fort Mill and my new favorite wall

Line up along grass

5 sprint cycles down to the wall and back

8 different exercises for each cycle

Extra credit taken by most

Equated to about 17 solid minutes of sprinting and exercises…no CSPAN 10 counts today

Mosey back to Veterans Park

SSH

Imperial Walkers

Squats

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Long plank series including some hilarious chatter during our Super Belly series

Run back to COP/COT

Bunch of AB Lab, Plank series, and a few cool down exercises

Moleskin:

Prayers are with Sad Clowns everywhere, injured F3 brothers, and everyone as school concludes this week. This morning I went all the way around the circle looking for prayer requests, appreciate those who were willing to share.

Great work by Anchorman and Rooney and their EH’s this week. Hammer & Winner! picked an exceptionally humid day to join F3, great effort by both men.

The group was fun this morning as we did a heavy duty full body workout, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how much I enjoy leading this group of dedicated “hard chargers” during the Q.

Appreciate the Q opportunity. F3 is truly a gift from Him.

Blessings & Peace, bring your gloves as I am your co-Q on Saturday in Rock Hill’s Q School with Audit.

Appreciate the notes, texts, tweets, and calls today on birthday wishes. I like having friends, and being part of the Battalion of F3, iron sharpers iron.

Semper Fi

CSPAN

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F3 Dads of the Fort – Launch

2014-06-09Leave a comment

QIC: White Lightning and Crabcakes
When: 06/07/14
Pax: Pusher, Skittles (FNG), Couch Potato (FNG), Lucille Ball (FNG), Fonz (FNG), Red Eye, Funhouse, Moguai (FNG), Brick, Offspring, Rooney, Jellyfish (FNG), Lil E, Lilly Pad (FNG), Crabcakes, Scrapper (FNG), Dry Bones (FNG), Backdraft, Pele (FNG), Santini, Happy Feet (FNG), Thriller, Scooter (FNG), SJ (FNG), Doodlebug (FNG), LaiLai (FNG), Red Banjo, Shark Fang (FNG), Flacco, Deladon (FNG), Senator Tressel, Man of Steel (FNG), Trucker, Semi Truck (FNG), Highlife, Red Bull (FNG), Cash, Scoop (FNG), Starsky (FNG) Hutch (FNG), Anchorman, Bounce (FNG), Bojangles, Cam Newton (FNG), Jordan (FNG), Iron Man (FNG), Smuggler, Eboots (FNG), Aquaman, Taz (FNG), Ranger (FNG), Sugar Cube (FNG), Riptide (FNG), Bob Barker, Fluffy (FNG), Shorty (FNG), Cartwheel (FNG), Maximus, Jekyll, Potter (FNG), Louigi (FNG), Chipshot (FNG), Stats (FNG), Cobra Kai, Man O' War, Bengal (FNG), and Panther (FNG) - Forgive me for any names missed.
Posted In: The Fort

F3 Dads at the Fort was launched and a total of 70, Dads and 2.0’s, enjoyed the friendly confines of Walter Elisha Park and embraced the three F’s together.

COP

Short jog into the park – A Real BIG Circle

SSH – IW – CDD – Windmill – Mountain Climbers x 10

Never ending Tunnel of Love – Kids army crawling down and SSH’s until everyone completes

Mosey to the Trees – Bear Crawl to the first tree – Crab Walk to the Second Tree – Rinse and Repeat

2 Games of Freeze Tag

Merkins with 2.0’s on Dad’s back

Handoff to Crabcakes

Hill Work

Modified Partner Jacobs Ladder
5 Bomb Jacks at top by 2.0
Squats at bottom by Dads
Flip-Flop decreasing down to 1

Ring of Fire

Circle Up
2.0’s sprint around circle
Dads do LBCs
Flip Flop x 2
Freddy Mercury’s
Russian Twists
Slow Flutter Kicks

Relay Race
Dads go x 2
Tie

Sharks and Minnows x 2

COP

Moleskin:

As a father, we can be pulled in many different directions. Some days, the people that need our attention the most don’t get it. Today was not one of those days. Today, fathers locked shields with their 2.0’s and spent 60 minutes working, chasing, laughing, and praying together with other men of The Fort.

One of YHC’s goals was to make sure that our 2.0’s left the park dirty, wet, and grass stained. Most importantly, YHC wanted our 2.0’s to witness and get a taste of what can happen when men work together, encourage each other, and pray together. Hopefully the hook was set, and your 2.0’s are excited to do it again.

Don’t forget, next week we will be partnering with the Children’s Attention Home in Rock Hill for Operation Spark. Take a look at the link below to see where you might be able to help.

http://f3nation.com/2014/05/19/pre-blast-operation-spark-serving-partnering-and-rebuilding-kids/

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A CSPAN hosted Saturday morning of “Hour of Power”

2014-06-07Leave a comment

QIC: CSPAN
When: 06/07/14
Pax: 1-Niner, Airborne, Audit, Back Draft, BB, Cake Boss, Cobra Kai, Crab Cakes, High Life, Kwondo, Lil E, Menthol, MP, Pebbles, Red Banjo, Rooney, Sioux, Sweeper.
Posted In: The Fort

If you showed up for a prayerful “Hour of Power” you instead got a full cut of high humidity and the painful reminder to wear gloves because I might be the Q. 19 strong, chatter was high, and the spirit was right.

COP in the Parking lot:

You can’t fake it on pavement

30 SSH

30 Imperial Walkers

30 Slow Squats

Long plank series

Mosey to Springs Building

10 Wind Mills

10 Toy Soldiers

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Mosey to the chained off lot that is no longer chained:

Peoples Chair against the wall, with our rifle out front for 10 count followed by your rifle above your head for 10 count more

10 Slow Squats

Rinse & Repeat & Rinse & Repeat & Rinse and Repeat

At this point anyone who was with me on Tuesday thought I had the same Q card (Airborne, High Life, One-Niner, & Pebbles). I really just need to stretch my legs from Jekyll on Thursday.

Mosey to Veterans Park

Backdraft leads us in a strong rendition of The Pledge of Allegiance

Reflect on 70 year D-Day Anniversary

Long plank series

SSH

Imperial Walkers

Squats

Mosey to downtown Fort Mill and my new favorite wall

20 Curb Step up right and left, and 20 hops

Long plank series

Line up on wall

20 slow squats

Peoples Chair against the wall, our rifle out front for 10 counts followed by rifle above your head for 10 counts

Rinse & Repeat & Rinse & Repeat & Rinse & Repeat & Rinse & Repeat + a couple of bear crawls for fun

Mosey to DD Park steps (named for mound features?)

20 curb step up each leg

20 curb calf raises

Mosey to DD half wall near mounds

Bunch of dips

Long plank series holding curb

Couple of Derkins to catch my breath

Mosey to Springs Builder upper lot

Meracides x 2 sets racing against you on round 2

Menthol leads a nice plank series

Run back to COP/COT

Bunch of AB Lab, Plank series, and a cool down exercises

30 SSH

30 Imperial Walkers

20 Squats by request – may have been a sarcastic request, but I am always willing to accommodate a smart A$$

20 Mountain climbers

20 Peter Parkers

20 Parker Peters

Final Long plank series

Moleskin:

Focus on your EH this week.

Today our #F3Counts @F3TheFort numbers were great:

11 @Alcatraz

17 @ThePatriot

19 @WEPThe Fort

70 @F3Dads (WOW!)

The group was fun this morning as we did a heavy duty full body workout, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how much I enjoy leading this group of dedicated “hard chargers” during my Q. F3 is truly a gift from Him.

Appreciate the Q opportunity from McGyver.

Blessings & Peace, bring your gloves I am your Q on Tuesday,

CSPAN

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Shoulders, Shoulders, and more Shoulders

2014-06-07Leave a comment

QIC: Maximus and White Lightning
When: 06/07/14
Pax: Cash, Smuggler, Chicken Wing, Bojangles, Funhouse, Mr. Clean, Trucker, Sparkplug, and Thriller
Posted In: Alcatraz, The Fort

11 men rolled out of the fartsack started their weekend off with some serious upper body work, courtesy of Maximus.

Warm Up run around park
Circle Up
SSH
Mountain Climbers
Carolina Dry Docks
Mak Tar Jah

Split the group into 4 groups and move to the 4 corners of ball field
7 wide-arm merkin
7 regular merkin
7 diamond merkin
Sprint to the next corner
Repeat to hit the 4 corners

Mosey to the play ground
3 sets of
Pull Ups x 10
Dips x 20

Line Up
Walking Gator Merkin (right arm forward & left knee forward but not touching the ground…push up then alternate)
Jack Webb 1:4 = 5 x 20

Handoff to White Lightning for some speed and agility work

1/2 mile Indian Run – (Traffic circle and back)

Split into 2 groups and line up for 4 Corners – Corner 1 – High Knees – Sprint to Corner 2 for 180’s – Karaoke to Corner 3 – 1 legged hop x10 each leg – Sprint to Corner 4 – Dominos

Mosey to Dugout – Group 1 Peoples Chair – Group 2 Squats – 1 minute – Rinse and Repeat x 3

Mosey back to 4 Corners – Rinse and Repeat

Circle up for Mary

COT

Our shampoo bottles will not be in danger of being used any time soon. Great work today by a very impressive group of men. A lot of chatter about Jekyll’s Thursday challenge. Hopefully we added to your misery. As always, it is a pleasure to lead this group of men.

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