Modified “Moderate” Murph

2015-03-27Leave a comment

QIC: Longshanks
When: 03/27/15
Pax: Dark Helmet, Zima, Destiny, Cspan, Catfish, Hasslehoff, Spitz, Geppeto, Gridlock, Trucker, Package, Mcgruff, Cheddar, Old Bay, Longshanks
Posted In: Slow Burn

YHC posted on the twittermachine that we would be doing a modified “moderate” version of the famous (infamous) Murph workout. Real question is; Is there such a thing as a “moderate” Murph workout. Guess we will find out. Possible answer at the end. Also, the term “moderate” has different meanings to different people. What may be moderate for one person may be hard, easy, or impossible to another.

The Thang

Mosey from CFA down to the parking lot in front of Empire Pizza (notice Pizza theme from last 2 days as we were next to Little Caesers on Thursday). Give PAX the disclaimer, then:

SSH x 20 IC, IW x 20, Windmills x 15. Mosey over to the railing. Explain today’s modified Murph. In a regular Murph you run a mile, then 100 pullups, 200 pushups, 300 squats, then run another mile (2 miles total). Modified today to do with a partner, but since 2 people are doing it, the amounts are double, 200 modified pullups, 400 pushups, 600 squats. Partner A works on the exercise, while Partner B runs to the lightpole and back. Once B returns, B picks up the exercise, A runs to the lightpole. Rinse and repeat over and over until goals are met. PAX allowed to modify as needed to complete all 200, 400, 600. Once done with 600 squats, PAX did LBC’s or ran. PAX choice. Once 6 is in, mosey back to Empire Pizza for some abs and words of inspiration. Zima notes that we ran 2.02 miles making YHC look like even more of a genius. What was not genius was picking the guy that had shoulder surgery as your partner. Great work anyways Package. This guys a Beast.

Flutter kick X 10, Rosalitas X 10, Dying cockroach X 10. Someone makes note of Luke 6:28. Got home and looked it up. Here is what it says: Bless those who curse you, pray for those who abuse you. Makes sense now. Can already feel the prayers.

Circle up for words of inspiration – Many times in life we show up for something with expectations that it may be easy or moderate, but then someones else’s expectations or plans make it more difficult than we thought it would be. There are many option in these scenarios, but the 2 most common are quit/leave/go find something easier or suck it up and do it. All 15 PAX today chose to suck it up and do it. Usually in this scenario there is a lot of grumbling and complaining at first. About halfway, people are exhausted and ready to quit, but usually less complaining, and by the time you complete the task there is a sense of achievement. Great job by all 15 today pushing through and achieving.

Jailbreak to COT/BOM – CSPAN tries again to beat YHC to the Virtual Shovel Flag. Once again he fails. When will he learn. 2.19 miles total (thanks Zima)

Announcements – Gladiator games 3/28, Races 4/11 and 4/12, 4/18 and 4/25 (gastonia?), 5/2 Dredd at Rock Hill for 1 year anniversary, F3 Golf outing, check email

Prayers – Pappy for loss of father-in-law, Flattire and his M as she goes through Breast Cancer treatments, Safe travels over spring break, injured PAX. Praise the return of Boehiem tomorrow at Rock Hill.

Moleskin

As always, I’m honored to get to lead this outstanding group of gentlemen. Seeing you push through todays workout was inspiring. Lots of groaning and grumbling, but not a single ounce of quit. It’s what makes us better men, fathers, husbands, and leaders. You haven’t failed at anything until you quit. To answer my question above: Is there such a thing as a moderate Murph? I think the answer is no. It may exist somewhere, but it doesn’t exist in F3. The reason you show up is because you want to get pushed. You want to get better. If you didn’t, you would head out to your sadclown workout by yourself and do it halfway, claiming something is better than nothing. I did this for years. Because of the DRP I’m in the best shape of my life and I also notice the improvements the rest of the PAX are making too. Keep pushing each other to get better and use that EH to get someone involved or back out. Iron sharpens Iron!! See you in the gloom. And still proud to be Dark Helmet’s Hero. Original American Bad A…..

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Release of the Mustangs

2015-03-26Leave a comment

QIC: Decibel
When: 03/26/15
Pax: Spitz, Minuteman, Lugnut, Trucker, MacGyver, Gears, Geico, Wheels, McGruff, Gridlock, Pappy, Anchorman, Chick Hawk, Cake Boss, Iron Horse
Posted In: The Ranch

16 Mustangs embarked on a wild journey around the Ranch.

Mosey around the campus

Circle up

Windmill x20

Merkinsx20

Cherry Pickers x20

Mosey to back lot

IWx20

Mountain Climbers x20

Mosey to Playground

Swing Derkinsx20

Pull-upx15

Dipsx20

Rinse and Repeat

Hanging Knee Lifts x20

Swing Knee Ups x20

X’s and O’s x15

Rinse and Repeat

Mosey to parking lot

Partner up

Alternating partner running and exercise

lap/CDD

lap/squat

lap/Merkins

lap/Alternating Lunge

Mosey to wall

#1 wall sit #2run to main road and back (200 yards)/switch

#1 balls to the wall/#2 run to light pole (100 yards)/switch

Mosey to COT

Great work to all the Clydesdales and Mustangs. Plenty of work for both.

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The Dark Side of The Schwartz…

2015-03-26Leave a comment

QIC: Dark Helmet
When: 03/25/15
Pax: CSPAN, Photobomb, Chaser, ChickenHawk, Bolt, MacGyver, Double D, Pusher, Beacon, Package, Santini, Tatanka, Zima, Gears, Cerrano, Huckleberry
Posted In: Ring of Fire, The Fort

As men began to filter in to the lot at The Coop, they soon realized that even the parking lot lights had given in to the Dark Side, and therefore their normal amber glow was not present…

In other words… It was freaking dark. Really dark. Unsettlingly dark…

Like moths to a flame, we moseyed to the only source of light anywhere nearby (yes, even the street lights on AO Jones weren’t on), the traffic light in front of the High School. There we circled up and YHC read the following quote: “No one – not rock stars, not professional athletes, not software billionaires, and not even geniuses – ever makes it alone.” – Malcolm Gladwell
Today was going to be a fair amount of partner work to remind us that we can’t make it alone. With that, we began The Thang:

COP (Since it was the 25th of the month, everything had a 25 count, in cadence):
1. SSH x 25
2. Mountain Climbers x 25
3. Windmill x 25
4. Squat x 25
5. Plank Jack x 25

Indian Run up the winding driveway of the school until we go to the top (not quite a 1/4 mile).

Walk to the band practice field and partner up (size matters).

Wheelbarrow Merkin Madness:
– Partner 1 wheelbarrows to 50 yard line, but every 10 yards adds a Derkin to his travel while Partner 2 holds his legs (1 at the 10, 2 at the 20, etc)
– At the 50 YL, partners switch and head the rest of the way down the field in same fashion
– Once you get to the end, run the 100 yards back to the start

Partner Sit-Ups – Both partners lock legs and sit up together to 25 count

Wheelbarrow Squat Stupidity:
– Much like before, Partner 1 wheelbarrows to 50 YL, but this time every 10 yards Partner 2 adds a squat to his travel (while holding Partner 1’s legs)
– Once again, switch at 50 YL, finish the field and run back

Booyah! Merkins x 15
– Look it up…

Partner Carry to 50 YL, switch and come back to start

Mosey to roundabout and circle up for Johnny Cash/Ring of Fire:
1st round: Everyone planks while, in turn, each Pax does 5 CDDs (e.g. one guy does 5, then it goes to the next PAX, all the while everyone is holding their plank)
2nd round: Everyone on their 6 and hold legs at 6 inches while, in turn, each Pax does 5 Burpees around the circle (on this one we started 2 lines going opposite directions for each exercise so we wouldn’t be there all day)
3rd round: Everyone elbow planks while each Pax, in turn, does 5 Makhtar N’Diayes
4th round: Everyone back to regular plank while each, in turn, does 5 Merkins

Mosey back to the cars for a little Mary…
LBCs x 20
Hello Dolly x 20

About halfway through our HDs, one Pax was getting a little mouthy, so we sped up the Dollies to Ludicrous Speed, then added 10 Burpees OYO to calm the chatter. Someone sarcastically said, “I was hoping for Bombjacks“, so he got his wish x 15. No more takers? Ok, then let’s COT…

So, we then ended our thoughts where we started them. This workout was to remind us that we are NEVER alone. The lie the world tells us is that we are in this on our own, and that no one is here to help us. BUT, we have our M’s, our fellow F3 Pax, our church (if we are inclined that way) and if no one else we have The Sky Q to help us, comfort us, and lift us through what we face on our journey to becoming High Impact Men. We cannot, and should not, try to do it alone. We are better together.

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Mini Mud Run practice without the Mud

2015-03-25Leave a comment

QIC: Bogey
When: 03/25/15
Pax: Posh, Padre, Geppetto, Duck Hunt, Tinker Toy, Shwret, Rip, Catfish, Swamp Fox
Posted In: Uncategorized

A little taste of the Mud Run was issued this morning without the Mud and Obstacles…..

Welcome FNG RIP to the PHOP!!!

The Thang:

COT Warmup- SSH, Imperial Walker, Windmill, Merkins, Mnt. Climbers

Mosey 1 lap around the church – Alligator Crawl, Leg raises while on all fours

Mosey 1 lap around the church – 30 Burpies, 30 Squats

Mosey 1 lap around the church – Merkins, LBCs, Squats

Mosey 1 lap around the church – Lunges, Bear Crawl, Bomb Jacks

Mosey 1 lap around the church – Merkins, Jack Webs, Flutter Kicks

Mosey 1 lap around the church – Ab lounge dealers choice

COT

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The Green Goblin is NO MATCH for this PAX

2015-03-24Leave a comment

QIC: Spiderman
When: 03/24/15
Pax: Cake Boss, Change Order, McGruff, Iron Horse, Chicken Hawk, Cerrano, Solid State, Green Wave, Zima, Spitz, Old Bay, Lugnut, Anchor Man, Wheels, Dark Helmet, Maximus, Pappy (FNG), Capone (FNG)
Posted In: The Ballroom

19 of Fort Mill’s best men gathered at The Ballroom to get a little workout in on Tuesday morning. For YHC it was an especially exciting morning since it was my VQ. After having it handed to me so many times from the great Qs in the area over that past few months, I wanted to make sure I returned the favor. Plus, when you’re partnered up with a guy like Zima for the USMC Mud Run, you better bring it strong whether it’s your VQ or 100^th Q.

The Thang:

5:15 was my first attempt at a disclaimer; the delivery alone said “not a professional.” And then we were off! We start with a mosey out of the parking lot toward the warehouse buildings down to first warehouse intersection, hang a left and run up to the fence behind Fort Mill Hyundai where everyone circles up for COP.

SSH X 25
Windmill X 20
Imperial Squat Walkers X 15 (insert groaning PAX)
Mountain Climber X 10
6 inch 10 sec hold X 3

All warmed up? This AO is littered with opportunity, time for some fun!!! Mosey back to the warehouse intersection and wait for the rest of the PAX. Maximus looks up the the hill and says, “That’s a long hill.” We divide into pairs and start running. The objective is for each partner team to complete 100 wide arm merkins before the running can stop. After a good amount of grunting and the six coming in it was time for a rinse and repeat but this time with a 100 regular merkins.

On the way up for the final set YHC is mid-stride with Zima, and asks “This is going faster than I thought, think we should do another one of these?” Zima replies, “How about 200 squats?” DONE!! So we again rinse and repeat the run but this time with 200 squats.

After a couple of 10 counts it’s time to bring the heart rate down a little so we make a short mosey to the wall near Fort Mill Hyundai and take a seat in the People’s Chair for a 60 second count followed by a 15 count of the famed Moroccan Night Club. Rinse and repeat that combo and off on a mosey again.

This time we head all the way to the end of the warehouse main street, which I have to admit I remembered as being shorter on my scouting trip, to the parking lot at the end of the street. The parking lot also appeared smaller from my steering wheel. So audible it is. The lot is divided in sections so the PAX bear crawls to the first divider, flips it around and crab walks to the end and celebrates with 10 burbees. All the good Qs I mentioned before taught me that every good workout has burbees. Once done with the burbees run back the starting point and plank up for the PAX.

Whoa, time is running short time to head back up the hill to the parking lot. After a nice jog up the hill the PAX circles up to finish with an ab lab.

We welcomed TWO FNGs this morning. The first was took the name Pappy as in Pappy Van Winkle. The second took the name Capone due to his love of the movie The Godfather. Welcome to you both!!

Reminders made to continue the support for the CAH and prep for the mud run on 4/11.

Thank you for all that came out to support my VQ! You truly made it rewarding!

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Just say “YES” to a runner’s #BLOCKPARTYF3

2015-03-24Leave a comment

QIC: CSPAN
When: 03/24/15
Pax: 1-Niner, Acme, Bird Cage, Chaser, Full Count, Gas House, Heisman, MacGyver, Magnum, MP, Pebbles, Red Banjo, Tatanka, & Twister
Posted In: Block Party

Disclaimer and welcome to #BlockPartyF3 and no this will not be a 5K week.

This was supposed to be Audit and my Q, Audit is busy with work… hence the name “Audit” and keep him in your prayers as he “enjoys” a busy season.

Since I am on Q = we started running

We start running and when we get about 1/8 mile away and I notice a (kid?) walking through the woods…come to find out 1-Niner is more hurt than reported, and so we waited for him, and we slow moseyed to the church parking lot

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

We began a sequence of burpee ladders covering about the size of 2 basketball courts (think 5..4..3..2..1)

All running forwards ladder with 5 burpees and counting down from 5

Bear crawl down / Crab Walk back

All running backwards ladder with 5 burpees and counting down from 5

All running starting backwards and transitioning to forwards ladder with 5 burpees and counting down from 5

In honor of Audit = burpee broad jump down across lot

We did a few sprint/jogs to stay loose and recover

Transitions to stair climb = up/down for 5 rotations (Acme loves these)

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

More running back to COT

AB Lab

LBC / Flutter / Rosie / Dolly / couple others / Pebbles killed us with WW2 situps / Heisman needs a new name for his exercise…

We almost got 2 miles in this week

#respect to Full Count, Magnum, and Twister who “pushed” the younger crowd this morning

MacGyver & Bird Cage are avoiding any of my future Qs until I get some new material

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

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

Gladiator Games this weekend in Indian Land
4/18/15 & 4/25/15 Gastonia #Clowncar
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

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Pipe Layers Union

2015-03-24Leave a comment

QIC: Cornhole
When: 03/24/2015
Pax: Jerry Lewis, Freebird, Gecko, Waldo, Italian Job, Minute man, Gears, Package, Jekyll, Decible, Senator Tressel , Rooney, Funhouse, Aquaman, White Lightening, The Dude, Road Kill, Crab Cakes, FNG(Spray Tan)
Posted In: Golden Corral

20 Men pushed themselves paying an initiation for their pipe layers membership.
Everything started of innocently enough with our normal warmup COP but then we were quickly moved to gather our coupons. I comment I overheard was this thing is light. Oh, you silly boys. That 7lbs will be more than enough to have you eating those words.

20 Mosey
COP
25 SSH,
20 LBC’s
15 IW, quick relocation due to food delivery truck (how long have I been coming here, surprise?)
Gather Coupons
20 Freddy Mercuries
20 Mtn Climbers
20 Hello Dollies
15 Windmill
10 Merkins
20 Fore ups-1-Raise coupon above your head, 2-lower in front to sholder level, 3-raise back above your head, 4-lower to waist
20 LBC’s
20 Fore Up Squats – same as fore ups but lower into squat on step 2

Mosey to HT Wall – coupon above head
Wall Sit – Coupon out front 10 count, above your head 10 count, out front 10 count
Lunge walk to end of building, coupon above you head, mosey back to center
Wall Sit – Coupon out front 10 count, above your head 10 count, out front 10 count
10 Jack Webs 1-4 with coupon

Diamond Merkins
20 Fore Ups behind the head
20 Rosa a lita
10 Wide Arm Merkins
20 Monkey Humpers
10 Bomb Jacks (you know why)
10 Fore Ups tricep extensions
20 Chop Stix
Mosey to COT – Coupon above your head
Four min of mary – FNG Shannon (aka Spray Tan) didn’t get enough and had to extend his workout

COT
Fitness test next Tuesday at WEP – No Golden Corral
Remember to sign up for workouts at CAH
BRR signups

FNG Shannon (aka Spray Tan) after much deliberations and in an attempt maintain civility

Praises
F3 – growth of it is amazing and connections across the groups
P200 – no major injuries
Noah – starting to each foods – asked for pizza

Prayers
Cynthia – Thrush – treatments
Paige – cancer chemo treatments
Julie – battling cancer
Britney – lost 2 babies during pregnancy

Always a privilege to contribute.
The transformation that has taken place in what is truly a short period of time is nothing but amazing. Our fitness levels continue to improve, relationships that I never would have had, faith that is continually strengthened by support and accountability. Truly blessed. Thank you brothers!

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March Madness – Armory Style

2015-03-23Leave a comment

QIC: Lugnut
When: 03/23/15
Pax: Aquaman, Catfish, Grandstrand, Longshacks, Dark Helmet, Gridlock, Green Wave, Senator Tressell, The Librarian, Spitz, Gears, Chicken Hawk, Photo Bomb, Lugnut, Crabcakes.
Posted In: The Armory

15 brave Pax worked on basketball skills while YHC had his 1^st solo Q. YHC went with his 2.0 to the NCAA Basketball tournament the day before. This started the thought process of having a basketball geared beat down. I requested that Longshanks correct me if I said anything incorrectly as he is a local high school basketball coach outside of F3.

Pre-Warm up

10 SSH IC

Take a quick lap around the court (parking lot) and stop at the small wall. YHC explained that rebounding is essential to have a winning team.

15 step ups, each leg

15 Derkins (upper body strength is important as well in rebounding)

WARM-UP (March Madness Sweet 16)

16 SSH IC

16 IW IC

16 Slow Windmills IC

16 Slow Squats IC

16 Peter Parkers IC

16 Parker Peters IC

THE THANG

Common Basketball Drills with KBell (Around the Worlds and Figure 8’s)

15 Around the Worlds

15 Figure 8’s

20 Around the Worlds

20 Figure 8’s

Lay-up Drill – 2 lines with a Pax from each line carrying his bell to the goal and exchanging bells (rebounding) with the other Pax from the other line. While Pax wait their turn to lay-up/rebound, we did kb swings, curls, tricep and KBell squats. Total of 4 rounds. Lots of mumble chatter on getting a heavier bell from rebounding to do the exercise.

Defensive Drill- Showed proper defensive stance and did Push Press 15X IC.

Position Drills – The Pax divided into 4 groups to work on position drills (2 minutes each position). “Dibbled” kbell between legs between stations.

Shooting Guard (scorer) – Kbell Gunslingers and Kbell squat side presses

Small Forward (most athletic) – Burpies and Merkins

Power Forward (rebounder) – Bomb Jacks and Kbell plank rows

Center (rim protector) – Kbell Halos and Kbell Skull Crushers

As all the Pax are Leaders, we did the Point Guard (Floor General) together – Suicides 2x

No time for AbLab or Kbell Jack Webb (Spitz requested)

Read the latest newsletter. It has a new format.

Prayers and Praises – each Pax lifted up a prayer or praise.

It was an honor to Q this morning. I can’t wait to do it again.

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Make Mine a Sprint and Merkin Combo Please…

2015-03-23Leave a comment

QIC: Crab Cakes
When: 03-20-15
Pax: Repeat, Zima, Gekko
Posted In: The Swamp

4 strong Pax not going to #F3P200 this weekend started Friday off right at #TheSwamp. YHC was in virgin post territory so some early morning recon was necessary. Local law enforcement was curious why YHC was creeping along staring at low retaining walls and traffic circles. Nothing to see here – move along. Let’s get to it.

The Thang:

#Disclaimer

Quick warmup COP: IW, Windmills, Low Slow Squats, Mountain Climbers

Quick dynamic warmup: High Knees, Butt Kickers, Side Shuffles, Kareokees, Skips

Little Baby Jog to the first traffic circle. Partner up.

Partner 1: Sprint around traffic circle

Partner 2: Perfect Merkin (going for quality not quantity – all the way down/all the way up)

Flap Jack. Repeato. Repeato a third time.

LBJ to the water fountain for Step Ups x 20 and Derkins x 10. Repeato. Repeato one more time.

Move to end of parking lot. Max out on perfect merkins then sprint around the water fountain. Max out again/sprint again. Max out one more time/sprint one more time.

LBJ to shop sidewalk. Bear Crawl to cross-walk and sprint back. Repeato. Repeato one more time.

LBJ to front of Target. Sprint past three large red balls turn around and recovery walk to one. Do this 5 times and then recovery walk the entire distance. Repeato 5 times. Recovery walk. Repeato 5 times one more time (huh?). YHC: “Has a Q spilled merlot before?” No sympathy from pax.

LBJ back to water fountain area. Flat Jacobs ladder. Down from 5 burpees on one end – sprint to other end. 4 – sprint. 3 – sprint. 2 – sprint. 1 – sprint. Flutter kicks while you wait for the Q.

Grab some wall near the fountain for peoples chair. Repeato. Repeato one more time.

LBJ back to traffic circle. Max out on the perfect merkin then sprint around the traffic circle. Repeato. Repeato one more time.

COT

Moleskin:

Small group of STRONG men. The O2 debt was high and it challenged each pax memeber to keep the perfect merkin form. It got harder and harder yet the pax pushed themselves to the limit. Try it sometime to see how many you can truely do. Zima kept the mubble chatter up as he was glad to get out in the gloom and move around a little. We tried to satisfy that need. We had our fellow Fort Mill brothers running the P200 and our M’s running the P70 in our thoughts and prayers. We shared our baby 2.0 stories. It was a great way to start out a Friday. It is a great AO and YHC was honored to lead such a great group of men. Aye!

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The Fort…To Colombia

2015-03-23Leave a comment

QIC: Maximus
When: September 2015
Pax: Maximus, Santini, Bojangles, Wort, Deacon, Chicken Hawk, Freebird, White Lightning, Cake Boss, Bubba Gump, Audit
Posted In: Uncategorized

Pax,

Eleven of us from the Fort Mill Region will serve on a one week mission trip to Colombia, South America through Forest Hill Church and the South America Mission (SAM, www.southamericamission.org ). SAM’s work began in 1914 and they share our tradition of responding to the Great Commission.

This trip will renew our understanding of the Gospel’s power to transform lives and our passion for God’s global purposes. We’ll be in Colombia from September 5th to 12th, 2015.

Colombia has been one of the countries where the persecution of Christians is most severe. Today, over 130 SAM missionaries are multiplying the Church of Jesus Christ in five countries in South America. We will serve through diverse projects which include construction, relationship/partnership development with the Wayuu indigenous people, and helping local men create a legacy of Christianity.

Eleven of the PAX will serve on this Colombia mission trip.

There are two critical things we need for this trip. First and foremost is prayer. We’ll be announcing this trip in upcoming COT’s but would you commit to praying for our team, our families and for our interactions while in Colombia. Secondly, we need to raise $22,000 as a team. Would you be willing to help send us by supporting our work financially? Donations can be made by using the link provided below.

https://app.managedmissions.com/PaypalPayflowDonation/Donate/andrewblock2

We look forward to reporting back great stories of God at work in mighty ways in Colombia.

Sincerely in Christ,
Maximus

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