Brave (Stupid) PAX show up for some Benjamin’s!!

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  • QIC: Longshanks
  • When: 02/20/2014
  • Pax: Dark Helmet, Old Bay, Solid State, Gridlock, Seacrest, Lugnut (respect), Spitz, Airborne, Hassselhoff, Crabcakes, Destiny, Opie, Change Order, Longshanks
  • Posted In: Slow Burn

***YHC Editor’s note – Any time you see the word brave, feel free to replace with the word Stupid!!

As the single digit temperature appeared for today’s Slow Burn, 14 brave (stupid) of Fort Mill’s Finest showed up to get some promised Benjamin’s (100 count of something).  Before embarking to the workout, very little inspiration was given, other than the PAX that showed up were brave for doing so.  Would’ve loved to give some other inspiration, but the fact 14 brave showed up was inspiration enough.  Many others were in the smart(fart)sack.

The Thang

Mosey on down to parking lot by Charandas/Empire Pizza.  take a nice warmup lap to get the blood flowing.  Mumblechatter of too much running.  Not much mumblechatter after that.  Lips must have frozen shut.

Circle Up

SSH X 19, IW X 20, Windmills X20, IW X 20, SSH X 21 (IC)

Mosey over the the side parking lot next to the Kid’s inflatables.  Explain that 2 members of the PAX will run to light-post and back while others do squats together.  Once first set or runners gets backs 2 others run.  Keep going till we hit the Benjamin (100).  Rinse and Repeat with 100 lunges. Then 10 sumo squats OYO.  Move PAX to wall, People’s chair for a Benjamin (100 count).

Mosey over to Sweet Frogs area and partner up. Partner A is doing 15 pullups on the rail while Partner B is doing step-ups on the curb.  Once A finishes pullups, a switch occurs.  3 rounds for each.  Plank when finished.  Merkins x 10, Dips x 10, Merkins x 10, Dips x 10 (all IC).  Mosey over in front of Empire and Circle up.

Now this is where it gets a little fuzzy as YHC Brain started to freeze.

Moroccan Night Club x 20

CDD x 10, then the next exercise is:

I forgot – luckily some brave soul shouted out Parker Peters (or was it Peter Parkers, not sure as this brave soul had no brain left) so we did 20 of them (IC)

LBC x 20, Freddie Mercury x 20 (i think, may have been 10. brain freeze)

Then 10 more CDD, 20 mountain climbers (you know, the one exercise I forgot), 20 more LBC and to finish a Benjamin’s worth of plank, any way you want, but hold for 100 count.  Jailbreak back to COT

Announcements 

Banks Trail 5K, IL OCR tomorrow, maybe some other stuff (brain frozen still)

Prayers 

Lots of prayers/praise today with 3 central themes – work, babies, cancer sucks

Moleskin 

As always, I’m honored to be able to lead this special group of men.  Even though this is my first Q at Slow Burn, its one of my favorite workouts.  Was told by some others, that they weren’t sure about coming to Slow Burn as they know I don’t do much in Moderation.  Which is partially true.  But as a leader we need to look at the people we serve instead of always looking to better ourselves.  I’m not against bettering yourself, but make the people around you better first.  Thank you to all 14 of the brave souls that showed up this morning.  Without you showing up, the iron doesn’t get sharpened.

 

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Refining Steel(e)

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  • QIC: Gears
  • When: 02/20/15
  • Pax: Zima, Maximus, Package, Gekko, Cable Guy
  • Posted In: The Swamp

Six Brave explorers assaulted Gander Mountain in single digit temps this morning.  YHC was the Sherpa for today’s adventure, and has a personal opinion that such temps call for lots of running, so after a short disclaimer we took off.

 

The Thang:

Mosey to Target Lot for COP

  • SSH
  • IW
  • Windmills
  • Mountain Climbers

Mosey around back side of Target

Karaoke up the alley between Target and Home Depot, switching half way.

Mosey past City Tavern to the fountain

 

YHC commenced with spoken word #1 (see below)

Jack D. Webbs up to 10 (the D is for Derkin on the bench/ledge instead of traditional Merkin)

 

Mosey around roundabout to Home Depot Corner

Split into 1s and 2s for single count cadence of

  • Supine Pullups on Bike Rack
  • Diamond Merkins

Flapjack for total of 2 full sets each x 10

Mosey to end of Home Depot Lot with some Butt Kickers and High Knees

Circle up for Carolina Dry Docks

 

Mosey back to front of Target

Wall Sits for Recovery

10x Donkey Kicks against the wall, holding the last to go into BTTW

Repeat

Mosey to edge of Target Lot

 

YHC commenced with spoken word #2

Dan Taylors to 10 (Crowd Pleaser)

 

Mosey with rubber legs around to back of Gander Mountain

COP with

  • Merkins
  • Wheezy Jefferson
  • Slow Freddy Mercury

Split back into 1s and 2s

One group does Wall Sits while other does:

  • Run to end of Gander Mtn
  • Karaoke to end of Gander Mtn

Flapjack

Indian Run all the way around the building for COT and spoken word #3.

 

Naked Man Moleskine:

YHC put out this little tidbit on twitter after some research: “Steel is most refined metal made from Iron.”  A clever play on words (if I do say so myself) on the fact that we are in Steele Creek.  This AO has so much to offer and as YHC prepared for the Q, I couldn’t help but draw some parallels, which were shared during the workout.

  1. Out of the different ways that metal can be worked, forging is the best (instead of casting etc.).  It actually restructures the grain of the metal, making it tougher and stronger.  What we do in the Gloom is like forging.  We are getting tougher and stronger.  This is the first F (fitness).
  2. A master blacksmith can shape metal into any tool he chooses.  God is our master blacksmith, shaping us into tools for his purpose, but smithing requires heat.  When God shapes us, it is often through trials.  We don’t have to face these trials alone.  This is the second F (fellowship).
  3. Lastly, we talk a good bit about Iron Sharpens Iron.  An interesting fact about Iron is that its biggest weakness is the propensity to rust.  To get around this, metal workers will coat iron with something called a sacrificial anode (Package said this is Zinc, and i will defer to the expert on this).  I think it is no coincidence that this is the term used and it can be applied in at least two ways when we think about our Sin as the rust.  First Christ is the sacrificial anode that covers us to help make us useful to God.  Instead of our Sin being the thing that defines us, it is Christ.  Secondly, sacrifice is expected in order for us to really be our best, putting off our selfishness and working for a greater cause.  This is the third F (faith)

Still need a name for this AO, so tagging this as “The Fort” till we get a good name.

 

Announcements:

CAH workout kicking off Feb. 28th

Expansion going on here at Steele Creek as well as new Workout and 3rd F on Tuesdays at Publix/Hardees

 

Prayers:

PAX on the DL/IR

Listen for our callings to be the tools that God requires

 

Honor to Serve.

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C-O-L-D

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  • QIC: Burgundy
  • When: 02/19/2015
  • Pax: Santini, MacGyver, Pusher, Posh, Twister, Crab Cakes
  • Posted In: Laces In, The Fort

Great turnout given that the weather was 15 degrees at Walter Elisha Park. Thanks to everyone for coming out. Since the high today reached 25 degrees – we did everything related to 25.

25 – Mountain Climbers

25 – Overhead squats

25 – Lunges

25 – Dips

Ran around WEP once

COP

Leap frog up the hill – stopping at the 4th lamp post & bear crawl to the 6th lamp post (the top of the hill)

Russian Roulette – One guy called out an exercise – the rest of the PAX did that exercise while that guy ran to the top of the hill and back – passing the torch to another guy.

Russian Roulette – Each guy called out an ab exercise for 25 reps each

4 minutes of heaven (since we had 4 minutes left) – one exercise for 4 minutes straight

While it was cold and probably miserable it’s nothing compared to what others face in life. Thanks again for the turnout.

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Building a foundation to weather the twists, weaves and uncomfortable circumstances of life

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  • QIC: Chicken Hawk
  • When: 02/19/15
  • Pax: Mcruff, Change Order, Catfish, Cash, Lil e, Spits, Gears, Minute Man, Dark Helmet, Fun House, Long Shanks, CSPAN, Pebbles, Decible, Gecco, Wheelz, Cake Boss, Beast
  • Posted In: The Ranch

19 men braved the cold morning even though it was much more balmy than forecast. By my calculation the temperature was more than 50% warmer than forecast (13 vs. 8). It was an honor to lead the PAX through a series of twists, weaves and sprints. Fortunately the cold only last for about 5 minutes and it was quickly forgotten!!

 Message:

What is your Foundation in life? What defines you, where do you put your hope, how do you define accomplishment?

Is it Career success, Physical abilities, your Bank account / retirement savings, Family, house, kids? What happens to your life when one of these areas fail?

Only one foundation will weather the storms and that is a foundation that is rooted in Christ through a relationship with him through prayer, reading his word and being obedient to him.   Marinate on Luke 6: 46-49. The challenge is to add more ingredients from the Word of God to your Foundation and less ingredients from this world.

THE THANG!

Warm up with a TWIST… On cadence count change do burpee/bomb jack/squat jump

100 ssh/ burpee

60 climbers/ bomb jack

75 Moroccan night club/ squat jump

Mosey to wall for wall sit with air press and balls to wall with leg jack. Rinse and repeat

The weave (space in a line 5 yard apart and run through the rotation). Pax does exercise while getting through the rotation. Depending on size of pax split 3 different lines. (Carolina dry docks, squats, lunges)

Mosey to smaller parking lot

Partner Wind sprints – 50 burpees while partners alternate between wind sprints burpees.

Effective even if in a little bit of compromising and uncomfortable position… Partner push up and squat.  Holding legs partner 1 does 10 push-ups then partner 2 does 10 squats. Then switch and repeat at 15 reps each.

More Wind sprints backwards, forward and side ways.

Finish with a round of Mary

50 lbc

20 hi lo slow flutter

20 cbl

20 hello dolly

Boat and canoes lead by Decibel

AYE! 

 

 

 

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Just playing some Cards at PHOP with 13 of my closest buds!

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  • QIC: Cake Boss
  • When: 02/18/15
  • Pax: Gridlock, Mailman, Tinker Toy, Old Bay, Padre, Aqualung, Anchorman, Bogey, Solid State, Catfish, Shroot, Stang, Cake Boss
  • Posted In: Uncategorized

Warm Up:

Jog around building

Lunge Walk/Bear Crawl/Lunge Walk/Bear Crawl

Jog Back to other side of building

COP:

25 SSH

10 Merkins

25 IWs

10 Carolina Dry Docks

25 Low Slow Squats

Hold squat for 10 count

10 Carolina Dry Docks

Mosey to other parking lot for Card Game

Each member of the PAX flipped a card and we performed accordingly:

54 Cards…..plus a bonus round that included a Pair of Kings!

Ace = 10 Plank Jacks

King = 10 Burpees

Queen = 10 Lunge Hops

Jack = 10 Squat Jacks

Joker = 10 Extreme Mtn Climbers

The rest of the deck…..

Spades = # LBCs

Hearts = # Box Jumps

Diamonds = # Diamond Merkins

Clubs = # Jack Webbs

 

Line up at tree

Bear Crawl to light, sprint to island, bear crawl to next island

Rinse and Repeat

COT

13 PAX came out from Cabin Fever and braved a game of Cards with YHC.

In trying to keep it fresh & real, YHC mentioned that the people we hang with can be “Weights” or “Wings”, weighing you down or lifting you up.

The PAX of F3 lift me up daily and I am humble and honored to be around a great group of “Wings”

40 Day Challenge is alive and well. Push yourselves!!

Give to CAH these 40 days! Snacks and Gatorades

Prayers for family dealing with tragic loss and that the surviving daughter follows path to Sky Q and not the enemy.

Have a great week!

Cake Boss

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Sweetheart Express makes a stop at The Reservation

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  • QIC: Cake Boss / Iron Horse
  • When: 11/14/15
  • Pax: Airbourne , Anchorman, Atlas, Beast, Bullwinkle, Bounty Hunter, Cake Boss, Gunny, Heisman, Iron Horse, Lug Nut, Ringer, Spitz, Wheelz
  • Posted In: The Reservation

Cake Boss and Iron Horse made a guest appearance at The Reservation to find some of the local tribesmen out for a pre-beat down warm up. Those kids are no joke out there and YHC and Iron Horse prayed we could keep them entertained.

The Thang:

Iron Horse spoke to us about listening to our kids and especially when they are not being themselves, as something may be going on in their life that we need to be clued in about. Communication is key in being plugged into our kids’ lives and making them the best they can be!

Light Jog around lot and into COP

IW’s, SSHs, Peter Parkers, Merkins, SSH’s —–Hand off to Cake Boss

Mosey to the Wall and count off in 1s and 2s

1s – 10 Wall pull ups while 2’s LBCs Flap Jack

All 10 derkins and Mosey to the Dragon’s Back

  • At the bottom of the back – 1 Burpee
  • Middle of Back – 2 Bomb Jacks
  • Top of Back – 3 Merkins
  • Run to bottom – 5 rounds adding 1 rep at each location

CB spoke to PAX about how science said years ago that the mind should rule the heart, however in recent years it has been said that the heart is what drives us and should be what determines who and what we love and in turn what kind of man we are. If that is the case…..what do you love?

Off to the bus parking lot with Iron Horse at the Q

  • Station 1 – 2 for cooler carry (approx. 50 yards and back)
  • Station 2 – Medicine Ball toss
  • Station 3 – Dips and Derkins
  • Station 4 – Ab Roller and Jump Rope
  • Station 5 – Box Jump
  • Station 6 – LBCs
  • Station 7 – Lap around Buses

Rinse and repeat for 2 full cycles

CB back the Q – Reminded PAX that if the Greatest Commandment is to Love God with all our heart, mind, soul and strength, that Christ knew that this would make us the man he meant us to be. As mentioned earlier…. we are what we love….if we Love God….we become godly men.

Mosey to playground

  1. Partner – pull-ups
  2. Partner – lap around playground
  3. Flap jack for 2 rounds

Mosey to main parking lot Ab Lab

  • Hello Dolly’s
  • Protractor
  • Rosalitas
  • Freddy Mercury’s
  • Superman’s/Parachutes
  • Merkins

COT:

Great PAX today that worked hard and shared a lot with each other.

Good talks on Financial Responsibility and living free from debt. Announcements on 40 day challenge during Lent and new 3rd F expansions Tuesdays and Friday

Prayers for hurt PAX, Healthy birth for Bounty and M, the many sick and suffering in our families and PAX family’s.

Always Honored and Humbled to lead a group of men that are there to hold me up when I am weak and fight through another day! Aye!

 

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Frogger II

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  • QIC: Twister
  • When: 02/12/15
  • Pax: White Lighting; Beacon; Mr. Clean; Menthol; Airborne; Pusher; Chowder; Santini; Repeat; McGyver; C-Span; Red Banjo; Secrest; Full Ct.; FNG; Crab Cakes; Beast ; Sir Top N Hat; DD; Freebird; Red Eye; Jobert
  • Posted In: The Fort

Frogger II Laces In – a very belated post

With short notice, the Q thought so much of Audit’s Frogger adventure it seemed only right to go for another version.

The Thang:

Simply put: two circuits of the WEP track with yogging interspersed with Frog Leaps. After each set of Frog Leaps (pending the PAX ability to leap) the PAX enjoyed a robust combination of: Burpees, Merkins, LBC, Flutters and lengthy stays in the peoples chair.

The Frogging activity was so enjoyable it immediately gave rise to the game plan for the Patriot on the following Saturday.

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40 Day Challenge for Children’s Attention Home

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PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

  • April Cereal Drive – 374 boxes
  • June Field day event
  • Lowes Home Improvement work days around the campus with a time of fellowship ending the week
  • Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

  • Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
  • Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

 

Q’s will also collect items and pass them up to:

  • Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

  • Cake Boss – Donuts/Cake
  • Pusher – Desserts/Sweets
  • Hasselhoff – Alcohol
  • Crab Cakes – Soft Drinks/Be more present with kids
  • Cash – Alcohol
  • DD – Alcohol
  • Dark Helmet – Dessert after dinner
  • Zima – Chips/Read “Facing Your Giants” daily
  • Italian Job – Soda
  • Minuteman – No more speaking to gratify himself
  • Maximus – Kneel down to address/discipline kids
  • Rebel – Ice cream
  • Decibel – Read the Bible daily
  • Old Bay – Iced tea
  • Trucker – Snacks
  • Red Banjo – Ice Cream
  • Chaser – Restaurants/Fast Food
  • Dustin Jordan (F3 Name?) – Soft drinks
  • CSPAN – Mountain Dew
  • Change Order – Not eating after 7pm
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St. Valentines Day Massacre??

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  • QIC: Cable Guy/Trucker
  • When: 2/14/15
  • Pax: Rooney, Cash, Lil E, Sir Topemhat, Pink Slip, Minuteman, Zima, Jeckyll, Geko, Smuggler, Gearz, Decible, Trucker, Cable Guy, Welcome FNG Rambling Wreck
  • Posted In: Alcatraz

It may not have been a massacre but…

Mosie around the trail at Runde

Cop

30 SSH

30 Parker Peter

30 Squats

30 Plank Jacks

30 IW

30 Carolina Dry Docks

Indian Run around Runde

Tunnel of Love X 2

20 Burpees OYO

Low Crawl 50 yards

30 Seal Sit ups

Failed attempt for Chain Gang Bear Crawl

Indian Run 3 rounds

Short AB Blast

Hand off to Trucker

20 Box Cutters

10 Mountain Burpees

10 Knee Tar Jai

Mosie to Playground

3 groups

Group 1 10 pull ups

Group 2 20 Merkins

Group 3 20 Squats

Rotate Rinse and repeat 3 times

Mosie to the Wall

20 Step ups

20 dips

20 derkins

repeat

Mosie to parking lot

Lunge then squat length of parking lot

4 suicides

34 LBC

COT

 

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They invited me back to Q #SlowBurnF3…only if I would not run them to Tega Cay

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  • QIC: CSPAN
  • When: 02/13/15
  • Pax: Airborne, Car Bomb, Catfish, Change Order, Dark Helmet, Destiny, Grid Lock, Longshanks, Lug Nut, Marky Mark (FNG), Speedwalker, Spitz, Stang, The Librarian, & Trucker (FIFO)
  • Posted In: Slow Burn

CSPAN on Q

Disclaimer (first Q in some time that I did not need it) and quick review of what are the required components of a F3 workout.

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no formal training
  5. End with a Circle of Trust

And off we went for a very slow mosey to Empire Pizza

COP

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

Long warmup Plank-o-Rama series. …(not a crowd pleaser)

4 corner game around the Empire Building (starting with the Empire corner and all 10 reps = AMRAP in 20 minutes)

  • CDD & LBC
  • Bear Crawl to next corner
  • SSH & Squats
  • Run to next corner
  • Burpee & Step-ups
  • Crab walk to next corner
  • Americans & Lunges
  • Run to crosswalk / run backwards to next crosswalk / 10 pull-ups / run to start

Long Shanks lead the way with 4 full laps, I missed Back Draft & Waldo “pushing” my pace (get well brothers), the Clydesdale division stayed together, and Destiny told the most jokes #mumblechatter.

COT

Prayer & Praise, BOM, and a good discussion on watching your health, and being observant of the health of those working out around you #2ndF #F3Brotherhood

Moleskin:

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

  • 2nd F is the glue, and Slow Burn has grown to needing a second Friday workout
  • PHOP needs more attendance on Wednesday – see Padre
  • Posh is launching Monday morning workout, yes you can do it
  • 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 1st F on track will never get his 2nd and 3rd 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 1st F too hard, the 2nd and 3rd 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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