5.0 almost joined us on an un-official BD

2015-03-21Leave a comment

QIC: Zima and Trucker
When: 03/21/15
Pax: Zima, Trucker, McGrufe, Change Order, Geicko, Jiffy (FNG), Badger, Lug Nut, Spitz, Crash, Photobomb, Ceranno
Posted In: Alcatraz

As YHC pulls into Runde Park parking lot, I notice the lights are all on and there is a Tega Cay 5.0 standing talking to the PAX. I think what did we do wrong already?? Did a PAX pass out in anticipation to the un-official BD that we have been tweeting about the night before? Side note, enjoyed the trash talking with WEP and IL, it’s all about encouraging the PAX to get out and post and grow as a leader with #accountability!

So the PAX almost had the 5.0 post with his 20 lb equipment, but he choose to watch. All week YHC trying to come up with something new for Alcatraz as the other Q was DM’ing about his vision of pain. So the thang started like this:

COP with typical SSH, IW, Merkins, Squats and Windmill. PAx took off for a fast mossy (yes YHC forced the PAX to run a little faster) around the Tega Cay firestation up to the track next to a…..pull up bar!! Oh the PAX began to cry as they realized what was about to begin.

PAX split into 2 groups. Group 1 ran to the playground: each PAX did 5 pull-ups (yes a Trucker Tradition), as each one took a turn, the PAX did continuous Burpees until each one did 5 pull-ups. Group 2 stayed at the pull-up bar on the trail and did the same thing. Once completed the groups ran to the other station and repeated. Groups ran back to starting station and repeated sequence 3 more times with:
Squats/5 Pull-ups
LBC/5 pull-ups
Merkins/5 pull-ups

Mossy to retaining wall for 20 dips and 10 step-ups per leg, rinse and repeat. YHC thought he had enough time to do Dora 1-2-3, but the pull-up relay exhausted the PAX.

Hand off to Zima…
Short mosey to “The Hill” behind Alcatraz. Run all the way to the base and begin series of 1 exercise and then run hill, run in a circle at the bottom of the hill until 6 is in (Thanks Senator T).
SSH X 30 : Run Hill and Back
Hillbillies (IW but use same arm/leg) : X8 and a car broke the Pax into a Run Hill and Back
Mountain Climbers X 20 : Run Hill and Back
Peter Parkers X20 : Run the Hill and then Mosey to the Parking Lot

Jack Webb Family Tree: Series of Jack Webb related exercises to induce sweat and pain.

1. Ascending Cone Crawl (Jack’s Promiscuous Cousin) : Bear Crawls to each cone laid out across the parking lot and complete 1 CDD at first cone, 2 at second cone and so on until you’ve traversed the parking lot and back with 10 completed CDD, Bear Crawling the whole way.
2. Dan Taylors (Jack’s other Cousin) : 1 Squat / 4 Jumping Lunge Count up to 10/40 (Crowd Pleaser)
3. Jack Webb (The Man): 1 Merkin / 4 Overhead Count up to 10/40

Trucker’s moleskin
Late Friday night, word spread that the clown car to Hartsville was cancelled. Let the Tweets begin! Enjoyed stirring the pot in making sure all PAX not doing the P200 would not Fartsack and go somewhere! Zima and YHC were planning this all week hoping we developed something hard but fun. It’s always a blast to Q and try to be creative and make everyone sweat. Enjoyed the mumblechatter when we stopped at the pull-up bar. Always a PAX favorite!

Zima’s Moleskin
After Truckers pull-up festival I was seriously re-thinking some adjustments. I’ve been told if you can’t do it, don’t Q it. My goal for the morning was if I can “barely” Q it, I should probably do it. Such was the case. With Alcatraz all lit up, I was yearning for the gloom I’m so accustomed to. So we made a jailbreak ala Clint Eastwood and headed for the “Hill”. Lots of mumblechatter going down the hill, not much after that. My weak attempt at cadence on Hillbillies was evident, but a car coming down the street saved me and we broke into a sprint up the hill. It’s amazing with so many educated PAX that they still can’t manage to run in a circle. We’ll work on that later but oxygen deprivation may have played a part. I really enjoyed introducing the Pax to Jack’s extended family. It will probably be awhile before I attempt that trio again. The clock hit 7:30 AM right on the JW 40 clap. An end to a delightful Q. Always and honor and looking forward to the next. Aye!

Prayers to P200 PAX – everyone enjoyed the Tweets from those PAX. Prayers to Flat Tire and M on cancer treatment.

Trucker

TClap |

Strange Looks in Downtown Asheville

2015-03-21Leave a comment

QIC: Old Bay
When: 03/21/15
Pax: Grid Lock, FNG (Mark), Old Bay
Posted In: Uncategorized

Three pax descended on a small but feature-rich park in downtown Asheville for a remote workout. @F3Asheville had requested that we run recon on TC Roberson High School, but the logistics of posting this morning required it to be within walking distances of our Asheville business trip accommodations. A drive-by recon trip to TC Roberson High School took place this afternoon, with details emailed directly to F3Asheville.

This downtown AO (Pack Square Part) seems to be perfectly for a small workout group (say 10-15), or larger groups if used as a launching point for running workout around town. Grid Lock observed that the grassy areas of the park might be torn up quickly with a large group.

The workout this morning drew curious stares from onlookers, including city workers in a truck that made several slow drive-bys from all sides of the park to investigate the COP and People Chair with “arms up”. But the pax, in F3 their gear, kept the ruckus down and focused on the pain.

The Thang:

Circle up for static warm-up

SSH x25
IW x25
Windmills x20
Merkins x20
Peter Parkers x20
CDD x20
Low, slow squats x25

Dynamic Warm-up (around park)

right shuffle
regular run
left shuffle
run backwards
high knees
regular run
butt kickers
regular run

Jacob’s Ladder to 10 from bottom to top of part – merkins and squats

Mosey to wall for people’s chairs

Lt. Dans across front of amphitheater

People’s chair again

Mosey to grass for Jack Webs to 10 (1:4 ratio)

Blimps – split between two stations across grassy area. Bunny hops one direction and bear crawls the other.

5 burpees
10 lunge each leg
15 imperial walker
20 merkins
25 plank jacks
30 squats

Mary up on the amphitheater platform (for all of downtown to see)

LBC x25
Flutter kicks x20
Freddie Mercury’s x20
Russian Twists x20

COT

Grid Lock and YHC decided to save the naming of FNG Mark for a workout with more pax (that don’t know him as well as we do).

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Peach and Padre push the Pax

2015-03-21Leave a comment

QIC: Peach and Padre
When: 03/21/2015
Pax: 13 Pax: Walker, Twister, Bandit, Mayhem, Popeye, Gepetto, Santini, Padre, Peach, Utah, FNG- Da Vinci (Cheeto's 2.0), Cheeto, Italian Job
Posted In: Uncategorized

Peach led from the lot to COP
– SSHx30
– Hello Dolly x 20
– Merkin x 20

“Mini-Mile”
– Imp Wlkr x 20 then sprint
– Rosalita x 20 then backpedal
– Wide Merkin x 15 then karaoke
– SSH x 25

Mosey to Pee house for People Chair x 30 count

Mosey to COP
– Long Slow Squats x 50
– Carolina Dry Dock x 20
– Blimps; corner exercise w/mosey to next corner OYO
* 5 Burpees, 10 Lunges, 15 ImpWlkrs, 20 Merkins, 25 PlankJacks, 30 Squats
Return to COP
– SSH x 25
– Wide Merkin x 20
– Morrocan Night Club x 40
– Jack Webb (1×3) 4,5,4,3,2,1
– Obligatory 10 BombJacks
– BTTW for long 10 count

Handoff to Padre for a long mosey to Heartbreak Hill
– Starting across the field, Burpees then run across field,
and up the hill for Burpees, then down hill and across field
for… yep, you guessed it: Burpees.
Started at 24, laddered down to 2, decreasing by 2

Message of encouragement by Padre, then
Mosey back to COT

TClap |

Dirty McDuecearama with Porta-johns

2015-03-21Leave a comment

QIC: Longshanks
When: 03/21/15
Pax: Red Banjo, Monty, Double D, Dark Helmet, Grand Strand, Maximus, Acme, Magnum (respect), MacGyver, Greenwave, Longshanks, Solid State (photographer)
Posted In: The Fort

Pulled up to The Fort this morning (WEP) and noticed a 5k was being setup. Panicked for about 5 seconds then realized I would make whatever was on the Weinke work. Luckily, the PAX knows where to park on race day as it is officially race season at WEP. About one race every 3 weeks. That being said, 11 of The Fort’s Finest, plus Photographer Solid State (pics for Newsletter), showed up to be sharpened by YHC. Disclaimer noted, and off we go.

The Thang:

Mosey from WEP over to the bottom parking lot of the springs building by the F3 statue.

IW x 12, SSH x 12 (Maxiums notices theme, stops smiling, and stops all mumblechatter) Windmills x 12

First round of Dirty McDuece involves 4 rounds of 3 exercises all done to 12 IC, after each round of 3 exercises the PAX will run to the top of the hill and back down then hold plank until the 6 is in.

Merkins, Peter-Parker-Peter, Squat, Run. CDD, Mountain Climbers, Sumo Squat, Run. Moroccan Night Club, Dying cockroach, Narrow Squat, Run. Wide-arm Merkins, Rosalita, People’s Chair, Run.

Left the lower Springs Parking lot and Mosey back to WEP to the light up sign. Plank till the Six is in. Bear crawl to the playground for explanation on Dirty Mcduece #2. The OYO version. 4 more rounds of 3 exercises all done to 12 OYO then run to the far hill, bear crawl up then run back to the playground. After each round is complete LBC’s until the 6 is in. The 4 rounds:

Pullups, LBC’s, Bombjacks, run. Dips, Plankjacks, Burpees, Run. Hand release merkins, Gravediggers Right, right,left both jump squats, run. Diamond Derkins, Gravedigger left, Monkey Humpers, Run.

Mosey over to the drillbits for McDuece #3. at the next 4 drillbits do 12 merkins, 12 squats, 12 flutter kicks. Run to next drillbit, rinse and repeat until you have done all 4. Ending at the bottom of the stairway to heaven.

Stairway to heaven up 6 lightpoles. 1 burpee, then 2 burpees all the way to 6. After 6 run to playground and do 12 pullups. Rinse and repeat.

Finish with 2 minutes of Mary – 12 hello dolly, 12 LBC, 12 Freddy Mercury

Jailbreak to the Shovel Flag for COT and BOM.

Announcements – read the weekly email. lots of useful information. Bring your CAH stuff in. Quick check to see who is close to 20 on their workouts.

Prayers – Maximus and F3 Mission trip. Maximus’s friend whose dad passed away last night. Safe travels for him as he travels. Prayers for our brothers doing the Palmetto 200. Hoping for safe and injury free returns.

Moleskin – Always and honor to lead this fine group of men that we have in the Fort. Was nice to finally lead something other than the Armory or Slowburn. Hope the PAX that showed up are smoked and can sit around and watch basketball all day. Very Little mumblechatter other than Red Banjo complaining about not being dressed correctly. It’s 50 out and he has on long pants and about 8 winter jackets. YHC works with his wife, maybe she can work on his wardrobe. While doing stairway to heaven, noticed porta-johns for the 5k being held. Didn’t notice if any one splashed Merlot in there or not. Maybe and opportunity for a different kind of Dirty McDuece!!

TClap |

Vacation Day

2015-03-20Leave a comment

QIC: One-Niner
When: 3/20/15
Pax: CSPAN, DD, Santini aka Thug Runner, Trucker, Geppetto, Pebbles, Padre, Dark Helmet, Senator Tressel, Bolt, Stang, Spitz, Huckleberry, Road Kill, Change Order
Posted In: Slow Burn

While many PAX were preparing to suffer the P200 Columbia to Charleston Run, YHC brought out some old favorites today including some new favorites that I am sure will be shared in future SlowBurn Workouts. Since many took a vaction day to run P200 I thought we would create our own vacation day at Slow Burn and actually do a moderate workout and after a little mumblechatter on the twittersphere, YHC was trying to get the PAX to go to the Swamp but the PAX are relentless and apparently like to #embracethemoderatesuck. So 16 PAX (includes DD and a Doo-Rag wearing Thug-Runner AKA Santini) stormed into the gloom going the opposite of wear it would end.

Warm Up:

Mosey to Lowes Side lot:

15 merkins
10 Diamond Merkins
25 Morracan Night Clubs
25 Squats
25 SSH

Line up and Sprint to wall

Wall sits
BTW + 5 Merkins
Wall sits
BTW + 5 merkins
Wall Sits/Raise the Roof x 50

Mosey over to Baxter where we found ourselves at the Roundabout for a quick 50 Dips then mosey’d on over to the local stair climb – not sure what building this is but they have stairs so we were there.

Grab a partner:

Round 1:

Whellbarrow up the stairs
Sprint short length on second floor
Bear Crawl
Sprint to opposite staircase
Grab Partner and Wheelbarrow downstairs
Sprint to starting point and complete 10 Burpees

Round 2

Bear Crawl up the stairs
Sprint
5 Burpees at corner
Lung Walk
5 Burpees at corner
Down the stairs bearcrawl fail/audible to run down the stairs
5 Burpees at the bottom
Sprint to starting point and complete 5 burpees

Round 3:

Run 5 Laps up stairs and around opposite side

Mosey back to stoplight

Run back down hill to roundabout, line up and SPRINT back to light

COP for some Ab lab

Plank Ab Over/Unders – Not sure what this is called but it works
Superman for last minute

COT

Announcements:

Hartsville 3/21
Gladiator Games at #TheReservation 3/28
4/11 MudRun
4/12 Spartan Sprint – Concord
4/25 – Gastonia
5/2 – Rock Hill Convergance: Dredd/OBT Q

Probably missed a few…

Lift up all prayers that were spoken/unspoken today. Great work today men and thanks for letting me back on SlowBurn ground. Started to feel like I was never going to be allowed back after my last Q.

TClap |

Dependence

2015-03-19Leave a comment

QIC: Mayhem
When: 03/18/2015
Pax: Padre, Bogey, Tinker Toy, Swamp Fox, Gepetto, Schrute
Posted In: Uncategorized

T-Claps to the 6 brothers who joined in this am. A fun group. Kudos to Swamp Fox for his second post and mini-VQ. He had the cadence down. Looking for bigger and better things from this man!

The theme for this morning was pressing on each other to get stronger. In isolation we fall prey to depending on things that will capture and torture us. Ask a brother for help and be there for your brothers.

Warm up run
Mosey, Back Peddle, High Knees, Lunge Walk, Toe Touches

COP
SSH
Merkin
Windmill
LBC
Mountain Climber
Monkey Humpers
Wide Arm Merkin
The Squat
Hello Dolly
Peter Parker
Hip Slaps
Imperial Walker
5 Burpees OYO
Iso work (chest & arms…h/t Walker from The Patriot on Saturday)

Dealers Choice
Bogey – Diamond Merkins
Tinker Toy – ??? (it was so painful, I blocked it from my memory)
Schrute – High Jumps
Padre – 30 Burpees OYO!
Swamp Fox – SSH (congrats on the well led mini – VQ)
Geppetto – River Dance (in honor of St. Pat)

Cardio
back peddles, sprints, shuffle steps, karaoke, etc.

For Fun
Lunge Walk/Bear Crawl alternating every 2 parking spots
Backwards Lunge Walk/Bear alternating ever 2 spots

Cool Down
Superman
Paratrooper
Freddie Mercury
LBCs
Another round of Iso

COT
Mud Run on 4/11 – See the email for sign up
Convergence with Dredd and OBT at The Patriot on 5/2
Prayers for friends and community members impacted by addiction.

TClap |

A little game of WWL says

2015-03-19Leave a comment

QIC: WWL
When: 03/19/15
Pax: Dark Helmet, Chicken Hawk, Decibel, Trucker, Gears, Solid State, Cheddar, Hasslehoff, Old Bay, CSPAN, Gecko, Serrono, Spiderman, Wheelz, McGuyver
Posted In: The Ranch

16 PAX took advantage of a perfect gloom to sharpen one another.

The Thang:

Warm up lap around complex, sounded like the first tour of the entire perimeter in a long time, end at soccer field out front.

Line up at the end for some dynamic warm-up: karaoke, side shuffle, high knees, butt kicks, toy solders, power skips

COP- SSH, IW, squat, merkin, squat-merkin

Line up at the end for Luck 11’s, first round merkins/squats, that is 10 merkins, run to other end, 1 squat, run back, 9 merkins, run, 2 squats, so on and so forth until 10 squats, 1 merkin.

Repeat with macktarjyve/LBS

Jack Webb (1 merkin/2 should press)

Game of WWL says, kinda like Simon says, but only better, “I win” a series of:

on your stomach
on your right side
on your left side
on your feet

which the PAX just started calling them burpees at the end…… I didn’t get it.

Quick ab lab.

Full out 50 yard sprint.

COT

Moleskin:

This was the last workout before the pax takes on P200 tomorrow morning, we have 3 teams (12 man, 9 man, 9 man, over 30 pax). Great encouragement throughout the workout.

We were reminded of God’s influence and asked for safe travels for the pax, M’s and loved ones.

REMINDER- BRR2015 teams forming now, you do not want to miss this, even CSPAN is on a team!

Until next time.

WWL

TClap |

The Double USMC Drill Instructor Workout attacks #TheCoopF3

2015-03-18Leave a comment

QIC: CSPAN & Gunny
When: 03/18/15
Pax: 1-Niner, Assassin, Boy Band, Cerrano, Chaser, Cheddah, Chicken Hawk, CSPAN, Gears, Grand Strand, Gunny, Honeybee, Huckleberry, Lil E, & MacGyver
Posted In: Ring of Fire

CSPAN on Q

Disclaimer and welcome (Legal Department approved message – thanks Chaser)

This was our friend Tatanka’s Q slot, but since he started his new career on Monday in sunny Florida, he wanted me to tell everyone “hello”, and that he is looking forward to getting back out with us. He is feeling better and should be in Fort Mill next week.

The Marines use a 2 Drill Instructor system to increase the intensity of physical training during recruit boot camp. Think of it as a combination punch, the first punch allows you to think the second punch won’t knock you down, which is always wrong …no matter your fitness level. This morning 15 souls foolishly (except 1-Niner who likes abuse) found out what getting “hit in the face with the squad bay door” feels like (direct boot camp quote from my SGT Washington).

Short mosey dodging a bus and an unusual amount of assorted cars dropping kids off

Stop#1 “The Grinder”

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

Long plank series…Honeybee will not forget his gloves again…

Long down and back series of forward/backward running

Bear Crawl / Lunge

Backwards Bear / Backwards Lunge

More running

Stop #2 “Shoulders”

OYO 2 sets of max – pull-ups, Americans, & Dry-Docks

MacGyver did a nice final set with a boisterous PAX full of encouragement

Stop #3

Weird sequence of Bear Crawl / Crab Walk / BTW Walk

People’s Chair on single leg #recoverytime

Gunny on Q

This is where you see why the 2 DI system challenges you, about the time you believe the workout is getting easy, here comes a punch in the gut.

Stop# 4 “I think I might get sick?”

Gunny described this as “getting your heart rate up”

5 cycles of American sequence on bottom of the hill (insert “mucho chesto” here), run up 1/8 mile hill, 10 Burpees, run back down 1/8 mile hill…(hence this turned out to be a crowd pleaser…and yes, your heart rate “got up”). Gears departed on an #ElvisEmergency, I believe Gunny thinks of this as a mission accomplished signal, but barfing would have signaled he got the cardio selection right.

AB sequence waiting for 6 to arrive

Stop #5 “Gunny must think this goes until 0630”

4 cycles of Backwards Bear (short hill) / 10 Burpees / Pull-up bar sequence of “boots to bar”

Run back to the bottom of the hill

Long backwards run followed by a “jail break” to COT = Chicken Hawk is ridiculously fast

I was proud of every man getting through that workout, as it felt like Chasers Black Diamond #memories #Ialmostpuked

COT

Prayer & Praise, BOM, and a some post fellowship

Moleskin:

Always an honor to Q, especially with a fellow Marine who is an absolute BADA$$ #RESPECT

Here is everything in my notes:

1-Niner on Q at #SLOWBURN
CRAB CAKES on Q at #SWAMP
WWL on Q at #RANCH
#Clowcar to Hartsville this weekend
#P200F3
4/18/15 & 4/25/15 Gastonia #Clowncar
5/2/15 1 year Anniversary of Rock Hill with Dredd & OBT
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

TClap |

Kettlebell Burpees… Yeah… that’s a thing… at the Armory

2015-03-18Leave a comment

QIC: Dark Helmet
When: 03/16/15
Pax: Spiderman, Longshanks, Stang, Deacon, Assassin, Huckleberry, GrandStrand, Gridlock, Green Wave, Boy Band, Lugnut, The Librarian, Cheddah, Uncle Cracker, Whitesnake, Destiny, Gears, and myself (Dark Helmet)
Posted In: The Armory, The Fort

So, it was my VQ, and I was a little hopped up on what I am dubbing “Qdrenaline”. (I am proposing that be added to the Lexicon, and I will write the full definition at the end of the post)

There were 18 men including YHC which showed up to be worked over for our weekly Kettlebell Beatdown at The Armory. I started by asking everyone to raise their right arm as high as they could. Everyone complied. Then I asked them to raise it two inches higher. Again, all complied. The question was, “So, why didn’t you raise it that high when I said to raise it as high as you could the first time?” So why don’t we give it all right out of the gate? Why do we hold back? The only things that keep us from doing that, and being OnePercenters, is the BS stories we tell ourselves… With that in mind, this workout was designed for each PAX to compete against himself. To push himself to make himself more of a HIM. To walk closer to “OnePercenter-dom”. And so… the Thang:

Warm Up (COP):
SSH x 20 (in cadence)
Merkin x 15 (in cadence)
WM x 20 (in cadence)
Squat x 20 (in cadence)

All exercises OYO at the following stations (RINSE AND REPEAT x 2):
1. Lap run station – man running the lap is the timer for those at the stations
2. Kettlebell Swings
3. Upright Rows
4. Kettlebell Merkin
5. Halo around body
6. Goblet Squats
7. Chest press
8. Triceps curls
9. Halo around body with a hi 5
10. Shoulder presses
11. Kettlebell Walker
12. Squat/upright row
13. Bridge Press
14. Halo around head
15. Arms out
16. Bicep curls
17. Dead lifts
18. Kettlebell burpee

After 2 rounds of that and limited #mumblechatter, it was time to cool down and wrap up:
LBCs x 20 (in cadence)c
Flutter kicks x 20 (in cadence)
Hello Dolly x 20 (in cadence)
Merkins x 15 (in cadence)

(COT/Name-o-Rama)

So, it was a very interesting and different perspective being on this side of the workout. I have a ton more respect for the men who give up their time and energy to lead us. Don’t be a taker only. F3 can’t grow without you leading, but WAY more important than that, YOU can’t grow without you leading. AYE!

Oh yeah… so “Qdrenaline = the giant adrenaline rush that a PAX experiences the night before (and during) his VQ. Often results in inability to sleep as well as in dreams about the Post. (such as YHC’s dream about the PAX running around like wild High Schoolers and not listening at all to the instructions)

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Irish Tribute to “Back Draft”

2015-03-17Leave a comment

QIC: CSPAN
When: 03/17/15
Pax: 1-Niner, Acme, Airborne, Bird Cage, Car Bomb, Chaser, Full Count, Gas House, Lil E, MacGyver, Magnum, Opie, Pebbles, Red Banjo, Sharknado, & Wheels
Posted In: Block Party

CSPAN on Q

Disclaimer and welcome to “Gas House” an EH from “Full Count”

This was our friend Back Drafts Q slot, but since he is on IR, he wanted to tell everyone “hello” and is looking forward to getting back out with us, beware of his return, he has been planning his next Q for months #Redpill #MeanMeanStride

I started getting text last night about Jekyll (Golden Corral) & McGruff (Ballroom) were going strong and I needed to bring my A game, so I sometime revert to my “old game”…and since Pebbles requested no planks…

In tribute to Back Draft = we started running

We covered 3.23 miles according to Full Count’s watch

Stop#1 stop by Veterans Park for Pledge of Allegiance

More running

Stop #2

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

More running

Stop #3

Church Step Stair climb up/down for 4 rotations

Partner up and wheel barrow up steps

17 Burpees OYO

Move onto street light sequence

Bear Crawl / Crab Walk / Gator

High Knee / Butt Kickers / Jog

Backwards Bear / Backwards Lunge / Backwards Bear

More Running

Stop #4

People’s Chair mostly on single leg

More Running

Stop #5

CDD

More Running

Stop #6 Veterans Park AB Lab

LBC / Flutter / Rosie / Dolly / couple others

More Running = mostly sprinting on the way back

Stop #7

Banjo / 1-Niner/ Shark were fastest

Long Superman series

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

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

Airborne on Q at #Normandy
Gunny & I on Q at #Coop
PHOP needs more attendance on Wednesday – see Padre
#Clowcar to Hartsville this weekend
4/18/15 & 4/25/15 Gastonia #Clowncar
5/2/15 1 year Anniversary of rock hill with Dredd & OBT
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

TClap |