Disclaimer, No FNG, and welcome to #OldTownF3 and not much else needed to be said

I got on the twitter machine last night, and described that Monday morning would be a tribute to #MuthashipMonday. Rock Hill’s parking deck has 5 levels of ramps, 2 staircases, and like #Mutha seems to attract the fastest and fittest of Rock Hill’s PAX.

I like to keep things as simple as possible, therefore I knew we would be doing AMRAP (as many reps as possible) and 17 hard chargers thought they would join me to take the #RedPill into this nonsense.

17 was record setting attendance for this AO/workout.

Since I am on Q = we started running

COP at base of parking deck

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

AMRAP = onto the course of “full deck of pleasure”= up the stairs, down the ramp, up the ramp, and down the far stairs (seemed silly even doing my rollout of explanations, and once we started it got worse, or as Package described it “horrible”)

Quick discussion on F3 brotherhood, and then I split the group into Gazelles and Clydesdales. Clydesdales were given ½ lap head start, Gazelles used the Clydesdales as “rabbits” for the first few laps, Burgundy, Posh, Tinker Toy, and Gears lapped me multiple times, fellowship was outstanding throughout as the single course allowed for some “encouragement” throughout, Chatter was of positive quality throughout, and nobody gave up with the silly fast pace. I believe Red Eye is still talking about the chemistry of Pusher’s bowel movements…#weird.

T-Claps to the 200lbs+ crowd

More running back to COT, and 2 minutes of stretching…you’re welcome

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

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

• #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
• 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

Perfect conditions.  Two Warriors into the #gloom for today’s installment of the #blackdiamond.  Here’s what we did:

Set 1 x3

Run Hill

Pull Up Bars: Pull ups X5, Toe touches X5, Knee ups X5

Run down Hill

Plank to Frog X10

Merkins X10

Set 2: sub running backward up hill X3

Set 3: sub partner carry up hill X4

6MOM: LBC, Freddy, Dolly, Rosie, Flutters, Heels to Heaven

TTL Count: PU, TT, KU: 50 each.  Merkin: 100, Plank to frog, 100, 6MOM: 20 reps double count

COT

Very glad to see my brother @DarkHelmet in the #gloom.  Would not have been able to get through this one with out the #push and #accountability.  My last several Q’s I have been concentrating on partners.  Not to break up exercises, but to run with you, encourage you, push you.  To make you not want to be the guy who lets your partner down.  It is too in life that we must do this.  Find your partner, your mentor.  Be that person for someone.  Be proactive and seek them out. You will not let him down.  He will not let you fall.

L&R

Jekyll

4/4/15 – Peach, Bogey, and Q-School Grads

Peach Q
==============
Mosey to COP;
SSH*50 – Starting right!
Windmills * 15
LBC*20 into FreddieMerc*20 into Rosalita * 20
10 Bombjacks, courtesy of Twister
Mosey to end line of field
Imperial Walkers * 20
Sprint
Merkins * 15
Backpedal
Hello Dolly * 20
Karaoke
SSH * 20
Karaoke
LongSloSquat*20
Mosey to COP

Intro 3 new Q Grads for some dealer’s choice
Kenny G: Imperial Walkers*15, Russian Twists * 15, LSSquats * 15
Catfish: Merkins * 15, FreddieMercs * 15, MonkeyHumpers * 15
Javert: SSH * 15, Merkins * 12

Back to Peach for Mosey – Begin the Ring of Fire
Along the way, seqments of Bear Crawls, Back Pedals, more Karaoke, People Chairs

Hand off to Bogey
=================
Who immediately goes to Burpees * 5, then continues the ring.
Along the way, stops for “active rest”;
5 Burpees, 5 Merkins
5 Burpees, 5 Merkins, 5 Plank Jacks
5 Burpees, 5 Merkins, 5 Plank Jacks, 5 Squats
15 Burpees, 15 Merkins

Stop for a cross between decline merkins and BTTW. Ouch.

Finish up with a dealers choice by Q-Grads:
Kenny G – Russian Twists * 10
Catfish – Boat/Canoe * 10
Javert – SSH * 10

Start COT
Prayers for the families of Doug and Wendy.