The name of the game is: flexible hips

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10 strong at the third week of #GoldenCorral (even though every time I hear the name, I think of the place I will send my parents to retire and die) and we did not disappoint on the buffet of pain.

The Thang:

Warm up jog, 2 laps

COP

2 burpees

30xSSH

4 burpees

20xImperial walkers

6 burpees

20xSquats

8 burpees

15xMountain climbers

10 burpees

10xGrave diggers left

8 burpees

10xGrave diggers right

6 burpees

10xMountain climber right

4 burpees

10xMountain climbers left

2 burpees

Mosey end of parking lot, partner up

Partner one on the wall for wall sits, while partner two does:

Butt kicks half way, jog half, repeat going back

Flap jack

Partner one wall sits, partner two high knees

Flap jack

Partner one wall sits, partner two side shuffles

Flap jack

Partner one wall sits, partner two karaoke

Flap jack

Partner one, 2-10 counts of BTW (balls to the wall) followed by wall sits, partner two The Beast (full suicide with 5 8-count body builders at each line)

Flap jack

Mosey to hill of broken golf dreams (there is a now closed driving range there)

Plank-o-rama

Partner one hill sprint, partner two freddy mercury

Flap jack

Partner one hill sprint, partner two flutter kicks

Flap jack

Partner one hill sprint, partner two hello dolly

Flap jack

Partner one hill sprint, partner two mac-tar-jive

Flap jack

Mosey to COT

Moleskin

Great workout in the Corral this morning! We continue to push our limits, push each other and prepare for the day at hand. Jekyll couldn’t have said it any better when he shared words of how “busy” is a blessing and how we should be thankful and optimistic that we’re staying busy from 0515 to 2100.

I think Jekyll also gave him self the Golden Corral handle of “white chocolate fountain”…. coupled with Funhouse’s comment during karaokes “you’d like a man with 5 kids would have better hip movement”

CSPAN was a no-show… probably to embarrassed by his March Madness bracket.

Good work men.

WWL

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Laces In Stealth Mode

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24 Strong showed up for the 1st day of Spring.  It has been 6 months of wet and cold, so the 45 degree morning felt like a heat wave in STEALTH MODE……not one dog was awoken.  As mentioned the last 3 mornings, we have somewhat of a large group of PAX on IR.  The mission is to progress and become stronger as a group.  Please know your limit and “run your race.”

The Thang:

Mosey to the Springs lot for an Airborne Shuffle lap and COP.

  • Imperial Walker x 20
  • Squats x 20
  • SSH x 20
  • Merkin x 20

Mosey to Ardry St.

  • Two line Indian Run in Stealth Mode.

COP at FM Church of Nazarene

  • Squats x 30
  • SSH x 30

Indian Run to Springs Lot and COP

  • Merkins x 20
  • Carolina Dry Docks x 10
  • SSH x 30
  • Massey St hill suicides

Mosey to 3 sets of wall sits and some more SSHs x 40.

Mosey home to COT.

Announcements: 

2014 NCAA Basketball Tourney Challenge.  Starts today.  Fill out a bracket this morning.  All proceeds go to F3 Foundation of Charity of Winner’s Choice.  I will collect cash over the next week.

3rd F tomorrow (3/21) morning at Chik-fil-A.  Book of James with Cake Boss.

April 5 Paintball in RH.  2:30 pm.  Crab Cakes is Q.  Contact him with your HC.

April 26 Twilight 5k Trail Run.  Sign up and enjoy the band, BBQ, and beer with F3 brothers and the family.   https://www.sportoften.com/events/eventDetails.cfm?pEventId=12414

F3 @ Rock Hill’s Cherry Park.  Starts in May.  Interested in Qing….contact CSPAN.

Last but not least, Hard Drive will be participating in his 1st Spartan Race.  Prayers and Praises for the commitment.

Thanks for the opportunity.  It is an honor.

Menthol

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The Coop – “Hey, I have 5-6 marshmallows in my Lucky Charms!”

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9 men came to The Coop and heard a Lesson on being grateful and humble.

“I only got 5-6 marshmallows in my Lucky Charms ” vs. “Hey, I got 5-6 marshmallows in my Lucky Charms, how cool is that!”

Be the servant leader we are called to be….at home, work and community and do it with humility!

 

Jog to Band Lot

Line up at end-zone:

  • Sprint 20 yd
  • Shuffle 20 yd
  • Karaoke 20 yd
  • Sprint 20 yd

4 X

COP:

SSH x 15

CDD x15

IW x15

Mtn Climber x15

Jog to Corner of NAFO building:

Indian Run to each Corner of building

(Some crying about running in mud and being dark from PAX, so had to modify plan. Was a little embarrassing, but I am being humble!)

1st Corner – Seal Team Sit Ups x25

2nd Corner – Partner Derkins x 10 each

3rd Corner – Partner Leg Raises x 15 each

4th Corner – Spiderman Pushup x 15

Rinse and Repeat

Jog to Lower Lot:

Circle Up for SMM:

Member of PAX runs around 4 corner Islands

Rest of PAX performs Ab routine of running PAX choice

LBC’s, Freddy’s, Dolly’s, 6inch/90degree Raises, Low flutter, Ski Hops, Dying Roach, and couple others

COT:

Announcements: The Fort Bracket Challenge. Sign up and fill out Bracket. Proceeds benefit F3F or Charity of Winners choice. Contact Menthol for info.

Prayer Requests:

Prayers for Hard Drive as he hits the Spartan Sprint this weekend. Way to go brother!!

Prayers for all our brothers facing trials and tribulations. We are as strong as our Strongest Brother, so let’s lift these men up both physically and in prayer spiritually.

Trials make us stronger….build our endurance….to face the next storm with our strength and might!

 James 1:2-4 2 Count it all joy, my brothers,[b] when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

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Fort Tournament Challenge

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PAX –
Who is up for a March Madness tournament challenge?  For all those interested, join us on the ESPN “F3 The Fort” Group and complete a bracket.  PAX are encouraged to complete one or as many as necessary to advance their chances.  
 
Each bracket will be $ 10……..Winner will have the honor of picking up the 1st round of drinks at the next 2nd F and donating his proceeds to F3 Foundation or FM Charity of his choice.  
 
I hate to say it, but I will have to pull for Florida.  Painstaking, but better than Duke.
  
The ESPN group name and password are below.      
Menthol

This message is from Jay Neal who is challenging you to play Tournament Challenge on ESPN.com.

Get in on the excitement of this year’s NCAA Men’s Basketball Tournament. Compete against other fans as you fill out a bracket and earn points for every correct pick! Come out on top and you could win a $10,000 Best Buy gift card. Get a group together and earn plenty of bragging rights among your friends by winning it all. Best of all, it’s free to play and win.

Get in the action now:
http://games.espn.go.com/tournament-challenge-bracket/en/group?groupID=439501&groupp=aWxvdmVtZXJraW5zA&invitesource=email&inviteuser=NDcwNDM1NTM3A&ex_cid=invite-email-tcmen

Group:           F3 – The Fort
Password:     ilovemerkins

Here’s what else they had to say:     “We are a strong as the strongest man when we stand together, arm to arm, locking shields”……..Dredd.

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#STAYONTHEPATHMYFRIEND

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10 PAX posted at The Block Party for a wet and soggy Tuesday morning presentation by CSPAN.

The Thang:

The theme today was the number 6, and attempting to stay on the path. This was a great analogy today because the WEP grass was a soggy wet bog of Scottish standards, and holding each other accountable and keeping your partner on the path.

We did a long walking warm-up around the park stretching and trying to break the chill in the air.

At the drill bit near the playground we assembled together to complete the drill bit circuit. We would complete the first 3 bits together and the next 3 bits at your own pace.

6 of each exercise:

Lap 1 = Burpee, squat, LBC, merkin, monkey humper, and flutter.

Lap 2 = SSH, squat, seal jack, dive bomber, Russian twist and Freddie Mercury

Mosey to COP / COT

Circle up for AB Lab Pro

10 of each exercise, everyone called their own cadence.  Tatanka pleased the crowd with superman on the parking lot. Justifiers did not appreciate low quality pavement of WEP

Naked Man Moleskin

Stay in tune with the weekly email from THE FORT

Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday. Stay on the path my friends…I will bring out the workout I had planned once the grass returns to solid form.

CSPAN-over & out

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Senior Workout Day

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The shovel flag was planted and 9 strong showed up as individuals but quickly learned more about their buddy than they had planned.  Mud-run or was it BRR training with fence jumps, hand stand walks followed with a longer hill run than expected.  The group was led today by two senior Q’s (OLD as we are often referred to by our brothers)

The Thang:

Cornhole at Q:

Run around both fields
20-SSH
20-IW
20-Mtn Climbers
20-Windmills
4 person push-ups – 20 single count
Partner up – size and ability – 20 single count each
   Squats – Back to back
   Push-up claps
   Heals to the heavens – crowd favorite
   Turning squat jumps w/ high five – some dance moves came out
   Elbow bridge plank – push-ups
   Squat – face to face
Mosey to cones
Bear hunt
  P1 – does bear crawl for 50m – 55yards
  P2 – sprints 40m – 44 yards in opposite direction turns around and tries to catch the bear
  P2 – carries P1 back to start line
  Switch
Crawl time
    Bear crawl
         Seal crawl
            Crab walk
         Sprint back to start
  Plank
Turned over to Senator:

Line up and face the left hand side of the park.

Karaoke to the fence, hop over fence and hop back, karaoke back to start point and plank.  Repeat this two more times with four hops and then with six.

Mosey to the concession stand wall and split into two groups for a strong square

1st side:  Wall walk on hands the length of the concession stand wall.    2nd side:  Lunge walk.    3rd side:  Backwards bear crawl    4th side:Power skip back to start postion    Go through the square three times total.

Follow the Q to the pine needle hill and run a zig zag path up and down the hill, around the tress, over the benches.  Take  a swing on the high bar for some fun.  Circle up behind the firestation and plank.

Head out of  the park for a group run.  Go down the short steep hill at Mariana’s and do 15 burpees OYO at the bottom.  Continue all the way up the long hill.  At the cul-de-sac, do merkins x 15 in cadence and nearly 20 Freddie Mercury’s in cadence (cut short by a soccer mom and kids on their way out their driveway)

Jog back to the COT

Great work by the Pax today.  YHC tried to add some obstacle type exercises to get ready for the upcoming mud run.   The seal crawls and wall hand walks were the crowd pleasers today – challenging stuff!  T-claps to Cornhole for Qing on short notice and for bringing some new ways to work the Pax.  T-claps also to TC Parks and Rec for keeping the lights on for us this morning.    It was a beautiful morning and as always,  a privilege  to lead such a fine group.

Announcements:   Earthshaker Twilight 5K Trail Run, 04/26.  Bring the family!                                                                Check out the latest Tega Cay workout, Golden Corral, on Tuesdays at 5:15 in                                at Harris Teeter in Tega Cay.

Prayers for those dealing with the loss of a loved one.

 

 

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The Fort: Not one burpee…

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32 Strong Posted at The Fort for a Spring morning beat down.  Compliments of Santini and Dredd.

Great to have EG leadership down to the upper upstate and land of cheap gas over the last few weeks.  We wait for the full audit to be published….until then we keep going.

We remembered our PAX who headed out for Go Ruck last night.  Thier courage to do something bigger than themselves.  (Crab Cakes, Package, Cable Guy, World Wide Leader)

We are always as strong as the strongest man when we stand together, arm to arm, locking shields. – Dredd

Santini on Q – COP

SSH warm up, Merkins, Imperial Walkers, Carolina Dry Docks.

Move to Pain Platoon.  Squad formation.  Squat on commands, lunges, walk, sprints.  Seal Team Sit ups with flip to Merkins.  Rinse Repeat.

Dredd on Q – COP

SSH, Ab lab, Merkins x 400 in varying formations.  (Chuck norris, Jackie Chan, and some other marshall arts stuff I forgot)

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Game Plan-James 1:1-18 Trials, Faith being the Fruit

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No seriously...ride it

Nine men gathered at Chick-fil-a at 6:00 AM for fellowship and study.

Today was the beginning of the Book of James which is the only book in the bible that challenges those in faith to walk the walk.

The discussion was rich and there are some key teaching that we can apply to our lives today just as they could almost two thousand years ago.

—————————————————————————————————————————-

James 2-4 ~ Use trials to create steadfastness in your faith and take joy in those trials

Takeaway ~ We should change our perspective on trials and ensure we are looking to learn from them and understand how they are drawing us closer to God

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James 5-8 ~ For those lacking wisdom (i.e. everyone) go to God in Faith (without Doubt) otherwise putting your Faith elsewhere will toss you around like a boat in the waves of the sea

Takeaway ~ Pray about having total and complete faith in your life and give it to God, completely, and experience stability and comfort

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James 9-11 ~ Those that are humble and find their identity in God should boast because other that are rich or put their faith in material possessions outside of God will fade away

Takeaway ~ Focus on where you put your Faith, find peace during trails if you know your faith is in God.

James 12-15 ~ Stay steadfast in trails and God will reward you.  But also don’t be enticed by selfish desires because it will result in separation from God.

Takeaway ~ Focus on the following equation… selfish desires = the opposite of Gods intent of serving and loving others which translates into separation from God and a life full of strife, discontent, fear, stress and anxiety.  Refocus life on service and love and you will be rewarded

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James 16-18 ~ Every good gift comes from above and God should be recognized for that; man is God’s crown jewel of creation and since we were made in God image we should be bearing the same fruit.

Takeaway ~ This is the first verse that focuses on having faith and living in faith.  Think about the following as a barometer check:  If you were put on trial for following Jesus would they have enough evidence to convict you?

—————————————————————————————————————————-

Have a great weekend and for next week prepare James 1:19-27 and 2:1-26.

AYE!

Chicken Hawk

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No Place To Hide

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7 PAX ventured out to WEP to enjoy the early morning gloom.  We had a smaller group than normal today and as was mentioned a few times that with a smaller group there isn’t really anywhere to hide.   Everyone pushed themselves today and should be feeling it later.

The Thang:

Warm up ½ lap around WEP

COP – Side Straddle Hops, Imperial Walkers, Slow Squats, Merkins, Mountain Climbers, Mak tar jai, plank punches

Mosey to the hill

Jacob’s Ladder – 1 burpee at the top increasing each trip for a total of 7 burpees

Mosey to the playground

Jump Squats X 10

Merkins X 20

Dips X 30

Run a lap

Three sets of these, with incline merkins on the 2nd set and decline merkins on the 3rd set.

7s with pull-ups and 8 count bodybuilders.  Start with 1 pull-up and run to path and do 7 8-count bodybuilders.  Continue this until you reach 7 pull-ups and 1 8-count bodybuilder.

Mosey to the tree line

Bear crawl to the 1st tree – 10 merkins

Crab walk to 2nd tree – 10 merkins

Bear crawl to 3rd tree – 10 merkins

Crab walk to 4th tree – 10 merkins

 

Suicides using the same 4 trees.

3 MOM – LBCs, Freddy Mercury, Hello Dollies

COT

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Another renaming ceremony! From this day forward the workout will be named “The Coop”

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In the balmy gloom, 10 other brave PAX congregated in The Gloom waiting on the arrival of the Q.  With 30 seconds to spare, Chicken Wing gave a quick workout preview and set up for The Beatdown.

The Thang:

Mosey to lacrosse practice field.  Warm-up:

SSH x 30

IW x 24

Windmill x 25

We proceeded to the main course of 7 stations of Tabata.  Each exercise OYO of 8 reps for 20s on, 10s rest with a precision timepiece ensuring the PAX the full workout.  As each exercise progress from 1 to 8 reps, Q offered encouragement.  Calling out such phrases as, “Halfway done”, “Last two”, and “Last one, Make It Count!”  One phrase was met with a little resistance, “3 down, 5 more to go!”  Note to self, that was too early in the rotation, need to call out encouragement after 4 reps!

Merkins

Jump Squats

Carolina Dry Docks

Mountain Climbers

Speed Skaters

Mac Tar Jai

Abs (LBC, Freddie Mercury, Mercury Freddie, Hello Dollies, Rosalitas, Russian Twists)

Cool down – Mosey to endline of the field.

8 x 120 yard sprints at 100% with bombjacks until Q called for another sprint.  Needless to say, there were some 10 counts mixed in.

Mosey to COT.

 

 

 

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