The Inmates Left The Rock

2015-04-11Leave a comment

QIC: White Lightning
When: 04/11/15
Pax: Maximus, Bojangles, Smuggler, Crash, Robin Hood (FNG), Boeheim, Chedda, Decible, Photo Bomb, Gecko, and Minuteman
Posted In: Alcatraz, The Fort

12 men, including 1 FNG, Robin Hood, left the lights of Alcatraz to see the gloomier side of Tega Cay. It was great to see Boeheim in the this morning. I hope YHC was able to deliver what each of you deserve.

Our first stop was the tennis courts where a warm up was served.

SSH x 20-IW X 20 – Butt Kickers down / jog back

SSH x 15 – Windmill x 15 – High Knees down / jog back

SSH x 10 – Merkins x 10 – Lunge Walk down / jog back

SSH x 5 – Low Slow Squat x 5 – Jog

Divide up for Suicides and and a dose of Peter Parker, Parker Peter, Mountain Climbers

We left the courts to visit the Nature Trails where we grabbed some rocks.

20 Overhead Presses – 20 Curls – Rinse and Repeat

To the top of the Hill / Plank / Plank Punches x 40

Rinse and Repeat

Leaving the trail we partnered up and checked out the steps of the Glennon Center. At this point I realized that PhotoBombs wheel barrow pace is faster than my run.

Wheelbarrow up the steps – YHC planned on doing this twice, but arms were shot.

We went back down the trailhead and worked the retaining wall.

Step Ups – Each Leg x 20 / Derkins

Moseyed back to The Rock for 10 minutes of Mary, PAX pick.

Moleskin: Thursday night I heard someone say, “The reason you do things, is just as important as what you do.” Those words hit a nerve for me. A large majority of my life I have drifted, doing things for my own selfish desires. The good Lord has certainly used the men of F3 in my life to help me see past myself and realize that I need to be “third”. I am very appreciative for each of you. I hope YHC was able to give back to each of you a little of what you deserve.

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Jerry Lewis is a #BadA$$ Q

2015-04-10Leave a comment

QIC: CSPAN & VQ Jerry Lewis
When: 04/10/15
Pax: Cable Guy, Cake Boss, Cheddar, Corn Hole, Crash, Gears, Gecko, Jerry Lewis, Olive Oil, Photobomb, Poncharello, Royale, & Tater
Posted In: The Swamp

Disclaimer, 1 FNG “who will now be forever known as Olive Oil”, and welcome to #The SwampF3 , Cable Guy, Gears, Gecko, and the PAX really have built momentum at this AO.

I got on the twitter machine Thursday night and figured it would be a lightly attended AO Friday as the #OCR are taking over F3 (do you really need to taper for a 45 minute race?). I might have even offered a bribe of a “high quality” F3 koozie for whoever showed up. Gear’s got the award for noticing my beverage of choice…(I have been “Dry” since 9/1/1990, that is the day I left for war, long story, but feel free to ask me about it, as I believe abstaining from alcohol has made my faith stronger)

This was a VQ for Jerry Lewis who is a #HIM joining the #USAF in June and appears to have a high quality military career ahead of him. It was an honor for me to align this at #CablGuy’s AO, who is a #USAF veteran, no other Marines joined me for this workout, but we all know who is always “First to Fight”…..AYE!

Since I am on Q = we started running

COP near the side of Target

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey to Penn Sub Shop parking lot for a series of down and backs

Hand release (CSPAN style) pushups, sprinting forward routine, bear crawl / crab walk routine, sprinting backwards routine, burpee routine, partner push and partner pull routine…overall a pretty awful way to spend 15 minutes.

Quick discussion on #HIM, the #HIM above us and that resides inside of us, and the power of letting #HIM inside you shining through your activities. We transitioned to a discussion on aligning ourselves with other #HIM. We then had an introduction of Jerry Lewis who is a young man well on his way to being a #HIM.

Hand the Q to Jerry Lewis

Mosey back to Best Buy to pick up a wonderful coupon (30 pound chunk of log)

Peoples chair passing the log back and forth…(crowd pleaser)

Circle up for squatfest passing the log around the circle (real crowd pleaser)

Transition to group Americans, a display of lattice work, horrible form, and T-Claps to whoever got Cake Boss’s legs (overall painful with excellent chatter)

ABLAB = LBC, mine sweeper, and several others

COT

Prayer & Praise, BOM, and a post fellowship

C&W2 had 13 strong = great Q by Gears

Moleskin:

Always an honor to Q, appreciate the honor to lock shields with Jerry Lewis, here is everything in my notes:

#OCR this weekend = prays for safe travels and races
4/18/15 & 4/25/15 Gastonia #Clowncar
4/30/15F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
5/2/15 1 year Anniversary of rock hill with Dredd & OBT
5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast posted this week
If you haven’t Q’d , step up, it is what makes F3 work
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

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True Slow Burn

2015-04-10Leave a comment

QIC: Sharknado
When: 4/10
Pax: Airborne, spitz, destiny, the beast, deacon, gepetto, nirvana, change order, dugger, stang, hard drive, backdraft, lug nut, grid lock, librarian, crab cakes
Posted In: Uncategorized

BB Slowburn

Mosey around empire, circle up

SSh x50

modified windmill x 15

Imperial Walker x 20

Mtn Climber x 20

Windmill x 20

Mosey through Lowes Parking lot

Karoke, Plank up behind lowes/ Stretch

Find a Partner,

partner 1 lunge walks / Butt kickers partner 2 stretch while in plank rinse and repeat

Mosey Back to empire

last 15 minutes stretching in prep for Mud Run

Announcements: Mud Run and CAH Next Friday

Prayers for: families/ sick pax and families Mud Run Safety

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Rock Hill Anniversary Convergence – #1Hundred

2015-04-09Leave a comment

QIC: Dredd and OBT
When: 5/2/2015
Pax: F3 Rock Hill, F3 Indian Land, F3 Tega Cay, F3 the Fort, F3 Area 51, F3 Columbia and any other Pax who wish to participate
Posted In: Uncategorized

In May of 2014, the Pax of the Fort embarked on the mission of bringing F3 to Rock Hill. Rock Hill is the 5th largest city in SC and the 4th largest in the Charlotte metro area so we knew there was plenty of opportunity. The only thing we needed was some leadership from the men of Rock Hill.

Flash forward to the present and we have been overwhelmed by the men of Rock Hill. With 3 workouts with another right around the corner, Rock Hill has truly embraced the mission of F3. So now it is time to both celebrate and continue that momentum.

On May 2nd at 7 AM at Cherry Park, we will hold our 1 Year Anniversary Convergence to be led by Dredd and OBT. The men of F3 Indian Land have set the bar for Convergences and we are asking the men of F3 Rock Hill and F3 Fort Mill to tackle the number 100. Our goal is to have 100 Pax including FNGs to attend the Convergence. Think about how powerful the message would be for a FNG to be standing along with 100 other brothers after completing the workout.

We will have breakfast at Anna J’s located at 1025 Camden Ave (about 1.5 miles away) after the workout.

Come out and show your support. Start EHing an FNG for this event!

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Choosing Not To Cheat – Ranch Style

2015-04-09Leave a comment

QIC: Pusher
When: 4/9/15
Pax: Cake Boss, Flat Tire, Cornhole, Decibel, Spiderman, Cerrano, Cheddah, Trucker, Gears, Gekko, Wheels, McGruff, Spitz, Sasquatch, Change Order, Hasselhoff, Zima, Minuteman, Chicken Hawk, Mr. Clean,
Posted In: The Ranch

Opened with a brief discussion of book entitled “Choosing Not To Cheat” that I recently read. The book discusses in life there are plenty of opportunities to cheat whether it is at work, at home or even at F3. Leadership and accountability are two virtues that lessen the opportunity to cheat. Having a strong partner (F3 brother) hold you accountable makes it even better.

The Thang

Mosey to side of school

SSHs x 40

Merkins x 12

Dry Docks x 12

Mtn Climbers x 15

Night Clubs x 20

Windmills x 10

Partner Up

Partner 1 – Balls to the wall

Partner 2 – 25 Merkins

Switch

Same Partner drills with Burpees x 20 (Crowd pleaser) and another exercise I can’t remember.

Needless to say the mumble chatter took a hit at this point!

10 count just for Gears

Mosey to track (Yeah, it is open! Some mumble chatter at this point)

Partner Aggregate drills

Partner 1 – Sprint across the football field

Partner 2 – 100 Sit Ups, 200 Flutters, 300 Dollies

Rinse and Repeat until complete

Time for some speed work. Noticed at P200 that several of the Pax have gotten really fast. While my speed range may be small, I plan to work on this for BRR so why not join me!

Complete track x 2 – Mosey on the turns, all you got (AYG) on the straightaways

Mumble chatter stops again…

Mosey back to side of school

Wall sits

Jumping lunges x 20

Rinse and Repeat

Mosey to COT

Announcements

Good luck to the Pax headed to the Mud Run this weekend. As Trucker says, real men do the mud run and not the BRR

4/18 and 4/25 – Clown car to Gastonia to launch the new AO

5/2 – Rock Hill Convergence with Dredd and OBT. Goal is to get 100 guys. More to come on this.

5/25 – Memorial Day Murph at NAFO

Remember Flat Tire and his family in your prayers as they take the journey through cancer treatment. Don’t forget that religious persecution is occuring across the globe and continue to be the best Fathers, Husbands and Leaders that you can be!

Always a pleasure to lead the Pax of the Fort. Thanks to McGruff for the opportunity!.

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Recon #1 of New AO – ManU

2015-04-09Leave a comment

QIC: Italian Job
When: 4/9/15
Pax: Solid State, Burgundy, Bogey, Catfish
Posted In: Uncategorized

Five men abused our newest AO with a recon mission in this morning’s gloom. ManU is the perfect AO for Rock Hill. It is close to the interstate, has over 100 acres of well-lit parking lots, running trails, buildings, fountains, soccer fields, and playgrounds. In short, this is the epitome of an F3 AO. We started and finished in front of Moe’s at Manchester Village.

The Thang

Mosey to the fountain in front of Mellow Mushrom

25 SSH

25 Imperial Walkers

25 Squats

20 Dips

20 Derkins

20 Calf Raises

Mosey to Manchester Meadows Park playground

Group split. One group did 10 pullups while the other did Picabo Streets

Flap Jack

Repeat

Next we utilized the playground as an obstacle course. Climb each level and do a Burpee then choose a slide. Repeated 2 times while rest of Pax did LBCs.

Mosey around lake. Repeat obstacle course and Picabo Streets.

Mosey to clubhouse with burpees on the way.

Wall sits and calf stretches x2

Bear crawl to gate.

Mosey back to playground with some trail running on the way. Plenty of mumble chatter about the AO possibilities of ManU.

Mosey back to Moe’s for circle of pain. Seal Jacks, Burpees, 6 Inches, Flutter Kicks, and Supermans.

In closing, this AO has huge potential. Plenty of running trails and open parking spaces – over 100 acres of usable real estate. Next week is another recon of the same locale with Burgundy on the Q. After that, we’ll go live with ManU as the newest Rock Hill AO. Come join us. You’re guaranteed to sweat and you might even survive the gauntlet ManU offers.

Announcements:

Mud Run Saturday

CAH workout 4/17 @ 1900

Convergence 5/2 at The Patriot

St. Ann School Nun Run 5/30

Prayer Requests

Safety and Health for the F3 Pax at the USMC Mud Run

Italian Job’s grandmother and mom with the loss of his grandfather

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Rollin’ the Dice

2015-04-09Leave a comment

QIC: Chaser
When: 04/09/15
Pax: CSPAN, Crab Cakes, Dugger, Full Count, Repeat, MP, Pig Pen, Jerry Lewis, Double D, Maximus
Posted In: Laces In, Laces Out

YHC had the Q today at LILO only a few days ahead of the Mud Run so I wanted to stretch the legs out a bit and add a little chance to the pain. Enter 3 little white dice…

We started off with a little mosey to the church around the corner for some warm up (25 SSH, 20 IW, 15 WM, Plank series). Next we attacked the steps of the little church – singles up and down x2 and then one round of doubles up, singles down. Back to the parking lot and then “say hello to my little friends.” Here is how the dice work, I roll them and then you multiple the individual numbers by 5. First die – Merkin, Second die – Squats, Third die – Burpeess.

The Thang

Round 1 – Church parking lot = 30 merkins, 30 squats, 20 Burpees

Mosey to Anne Springs parking lot

Round 2 – 20 Merkins, 20 squats, 15 burpees

Mosey to the bricked area Anne Springs building

Round 3 (change up for terrain) – 20 double count step ups on short wall, 30 dips, 30 incline merkins

Mosey to Veterans Park

Round 4 – 20 merkins, 15 squats, 10 merkins

Mosey across street and up and down the stairs across from Veterans Park then keep moseying to Baptist Church parking lot.

Round 5 – 10 Merkins, 20 squats, 5 burpees

Mosey back to little parking lot across from Veterans Park

UP and over the 4-5 ft. wall x 10

Mosey back to WEP for quick 30 LBC and 20 Freddy Mercury

Runners came back about this time we were finishing up the Freddy Mercurys and a couple dropped down to join in.

COT with regular announcements and prayers. CSPAN carried us out with the good word and it was another one in the books for the good guys!

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#PHOP Goes “Off Campus”

2015-04-08Leave a comment

QIC: CSPAN
When: 04/08/15
Pax: Bogie, Burgandy, Chaser, Geppetto, Padre, Popeye, Shrut, Swamp Fox, Tinker Toy, & Twister
Posted In: Uncategorized

Disclaimer, No FNG, and welcome to #PHOPF3 and long discussion on road safety and watching out for each other as we venture off campus. Padre confirmed this was the first workout to leave the Church, obviously I spend too much time on Google Maps.

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey across street to swimming pool lot for a series of ladders and burpees, for Tinker Toy and Burgundy this was mostly sprints and planking waiting for the rest of us to finish. In honor of Audit we did a burpee broad jump down and back.

Mosey backwards up the street to cul-de-sac, divide the group into 2, group 1 runs to the light post, group 2 does burpees, and then flapjack, Round 2 included what felt like never ending squats.

Mosey to the bridge wall for Peoples-Donkey-Balls #crowdpleaser

Mosey up the next street for burpee ladder at street lights 5-10-5, sprint back to the 6, and finish with their count.

Mosey to start a “Pearls on a string” routine, at each street light we did 25 of and exercises, they included SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others…not exciting just #ISI

Mosey back to #PHOP

Flutters-Superman-Dollies- and finished with very slow Marine Corps pushup routine…even Chesty Puller would have been proud.

COT

Prayer & Praise, BOM, and a post fellowship to include some “adjusting” on Popeye’s car, real funny #chatter this morning, great #F3Brotherhood in Rock Hill

Moleskin:

Always an honor to Q, here is everything in my notes:

#OCR this weekend
4/18/15 & 4/25/15 Gastonia #Clowncar
4/30/15 F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
5/2/15 1 year Anniversary of Rock Hill with Dredd & OBT
5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast link: http://f3nation.com/2015/04/08/pre-blast-memorial-day-murph/
If you haven’t Q’d , step up, it is what makes F3 work
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

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Pre-Blast: Memorial Day MURPH

2015-04-08Leave a comment

QIC: One-Niner
When: 5/25/15
Pax: The Fort
Posted In: Alcatraz, The Fort, The Reservation

GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.

Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH.

So here are the deets…

What is a MURPH? Really, I mean really? ok… http://themurphchallenge.com/the-workout/

1 mile Run
100 Pull-ups
200 Push-Ups
300 Air Squats
1 Mile Run

…with a 20lb vest or body armor

This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.

REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Date: 5/25

LOCATION AO: NAFO HS

START TIME: 0640

COFFEETERIA: 0730 (TBD day of)

So whats this “friendly” competition thing all about?

There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)

3 Winning Categories:

MURPH with 20lb vest (award given TBD)
MURPH without vest (award given TBD)
MURPH ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)

Don’t fall short, if you cannot or do not have a vest atleast strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!

Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.

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100 years on this earth

2015-04-07Leave a comment

QIC: Spitz and Lugnut
When: 04/07/15
Pax: Lugnut, Spitz, Bogey, Change Order, McGruff, Cake Boss, Catfish, Chetta, Zima, Dark Helmet, The Librarian, Sasquatch, Cerrano, Spiderman
Posted In: The Ballroom

With an all night rain in the forecast Spitz and YHC did not know if we would have any dance partners. But 14 strong men punched their dance card and posted on a raining morning. Spitz and YHC have been on this earth for a combined 100 years(we tried to think of an exercise we could do a 100 of, but could not think of any). But hopefully we gave the young Pax what they paid for.

This is how it went:

Spitz started out like a flash at speeds that we have not seen down Gold Hill road toward the car dealerships. We stopped for the Pledge of Allegiance facing the huge American Flag at the Jeep Dealership. Then a long fast mosey to the farthest cul de sac at the Ballroom.

Warm-up (all in cadence):

Merkins

SSH

Windmills

The Thang:

In the back parking lot we did Bear Crawls to other end stopping half way to do 10 burpies and another 10 burpies at the end. Then lunge walk back with 10 sumo squats midway and at the end.

Mosey to back up toward Gold Hill to a wall for wall sits and balls to the walls.

Hand off to YHC where I did an audible from my weinke as many Pax are doing the Mud Run this Saturday so I decided to go to the double retaining wall (introduced by Senator T) where we proceeded to climb both walls and do 1 bumpies at the top run back around the walls to do 7 bomb jacks at the bottom. We continued this until 7 burpies at the top and 1 bomb jack at the bottom. Plank a roma until the six finished up.

Moroccan Night Clubs IC

CCD IC

Mosied over to a grassy patch for classic Jack Webb 1×4.

Jail Break to COT.

Moleskin:

We learned that Spitz did actually wear Mark Spitz trucks as part of a FM swim team as a boy.

It was an honor for Spitz and YHC to Q this wet morning.

#USMCMudRUN & #OCR this weekend
4/18/15 & 4/25/15 Gastonia #Clowncar
4/30/15 F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
5/2/15 1 year Anniversary of rock hill with Dredd & OBT
5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week

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