Cock Pit @ NAFO – Stairway to Heaven

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Stairs

The snow held out for great work out in the blustery cold (by Charlotte standards).   Okay so I’ll admit that workouts always look easier and quicker on paper than they do in the Gloom.  Bear Crawl sprints on the basketball court seemed like a good change of pace but for those that attended Crabcakes beat down yesterday they may have been a little much.  Needless to say we didn’t have DNF in the group… Men I tell you MEN!

The THANG:

40 Side Strattle hops

30 Wind Mills

25 Monkey Humpers

Planks (regular, 6 inches, left arm / right arm high)

20 Imperial Walkers

20 Mountain Climbers

20 Peter Parkers

 

Warm up Part 2:  Quick mosey to the playground at Sugar Creek.  Let’s line them up on the base line and do some old school wind sprints

 

Running Sprint style + 5 burpees

Rinse and Repeat

Bear Crawl sprints (editorial note… you can’t imitate the speed of a bear when you only have two legs) + 5 burpees

Crab Crawl sprints (Wow, what a knot this one created in the triicepts) + 5 burpees

Backward running sprints + 5 burpees

Whoever said getting to heaven was easy!  The stairway to heaven routine is just a reminder that there are always bigger hurdles that follow the previous trials of life.  The road is narrow…. But the prize is eternal!

10 – Burpees

20 – Pull ups

30 – Mule Kicks

40 – Bomb Jacks

50 – Maq tar Jai (?)

60 – Dips

70 – Air Squats

80 – Merkins

90 – seconds of rest

100 – LBC

COT

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A Snowless tribute to WB “Mickey” McGuire

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A tribute to WB “Mickey” McGuire who was laid to rest on Saturday in Tuscumbia, AL. A great man who was a WW2 Army Combat Engineer who served mostly in Italy, an Elder at Tuscumbia Church of Christ, a Great man of God, a man who could repair almost anything, and a living example of servant leadership.

Mickey’s favorite Irish Blessing

May the road rise with you,

May the wind be always at your back,

May the sun shine warm upon your face,

And rain fall soft upon your fields,

And until we meet again, may God keep you in the hollow of His hand.

Mickey’s best F3 comments “nicknames are always the best part, we would get more participation if it was a fishing club, and eventually our wives will find out that we are fishing”.

The Thang Round 1: “train like a squad”

Split group into thirds, 33% get sandbags, 33% get logs, and 33% get nothing.

Drill bit jog/mosey/shuffle/run (depending on what you were carrying) around WEP:

At each drill bit: 20 SSH, 20 Mountain Climbers, 20 Squats, 20 Push Ups, and 20 LBC.

Any segment where you did not carry anything = ten 8 count Body Builder

We made a lap and half around the park

Hand off to Audit:

Max number of push ups

Mosey to stairway to Heaven

Split group into thirds

33% does stairway with multiple of 5 additional pushups, 33% does jumping lunges, 33% does SSH

Rinse and repeat through all 3 stations

Max set up pushups + 1 from earlier count

Series of planks and holds (crowd pleaser)

COT:
Audit reminded us about the living life like our loved ones are watching. Are we behaving in a manner they are proud of? Why do we not remove ourselves from those types of situations?

Naked Man Moleskin = Check weekly email for updates and details

Blue Ridge Relay = See DD

The Pit on Wednesday with Chicken Hawk and Chicken Wing

Paint Ball =See Crab Cakes

Praise for Maximus and Red Banjo with great news about their children

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Joe Davis Run: A Special Thank You

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Dear F3Nation,  specifically the PAX of Area 51 and The Fort,
    Please accept my apology for  the belatedness of this post, but I was awaiting some final numbers to share  with you as I did not want to chance  understating the impact you made on January 4th,  2014.
On behalf of the  Davis family, the Boyd family and Keystone Substance Abuse Services, I want to thank you for your participation in  the January 4th Convergence and 2nd Annual Joe Davis Memorial Resolution Run  5K!
Together, with your  help, over $22,500.00 was raised that Keystone will be able to use for programs  to help those suffering with substance abuse and addiction! This is up from  $18,000.00 last year.
This year’s race  drew  650 registrations which netted 507 finishers. Last year, in  comparison,  543 registered and 397 finished!
When I initially  mentioned the race during announcements at a Foxhole post several months ago, I had no idea how the race  would be impacted by the group of men called F3 Nation that I proudly call my brothers. I simply  wanted to invite everyone.
So, when Honey Bee told me that a Convergence had been proposed in conjunction with the race,  I was honestly overwhelmed, but very  excited!
The morning of the  race was really something to behold as the  community witnessed almost 80 men from Area 51 and The Fort post to  workout at Walter Elisha Park, many of whom did not even know me or my family personally, but were simply there  to support a cause they believed in.
I watched  teamwork and camaraderie at its best as everyone set up tents, heaters, and  coffee. As the Shovel Flags were  planted at the race Finish Line, my immediate thought was, “This is how  we, as men, make a difference.  This ‘I Am Third’ in its truest  form.”
I smiled as I recalled The Starfish Story  below- 

The Starfish Story

Guest Author – Deanna  Josephadapted from The Star Thrower
by  Loren Eiseley
1907 – 1977Once upon a time, there was a wise man  who used to go to the ocean to do his writing. He had a habit of walking on the  beach before he began his work.One day, as he was walking along the  shore, he looked down the beach and saw a human figure moving like a dancer. He  smiled to himself at the thought of someone who would dance to the day, and so,  he walked faster to catch up.

As he got closer, he noticed that the  figure was that of a young man, and that what he was doing was not dancing at  all. The young man was reaching down to the shore, picking up small objects, and  throwing them into the ocean.

He came closer still and called out “Good  morning! May I ask what it is that you are doing?”

The young man paused,  looked up, and replied “Throwing starfish into the ocean.”

“I must ask,  then, why are you throwing starfish into the ocean?” asked the somewhat startled  wise man.

To this, the young man replied, “The sun is up and the tide is  going out. If I don’t throw them in, they’ll die.”

Upon hearing this, the  wise man commented, “But, young man, do you not realize that there are miles and  miles of beach and there are starfish all along every mile? You can’t possibly  make a difference!”

At this, the young man bent down, picked up yet  another starfish, and threw it into the ocean. As it met the water, he said, “I  made a difference to that one!”

    Romans 8:28 says,  “And we know that for those who love God all things work together for good, for  those who are called according to his  purpose.”
This is a verse that Melissa and I were raised to cling  to in all things, good and bad.
When God decided he needed Joe back 4 years ago  and our family lost  a man, a son, and a brother, it was no different. Nevertheless, it was and  is tough. We wondered when we would see the  “good.”
On January 4th, at  Walter Elisha Park, we saw it .
Often, we do things and  we never really know if it makes a difference or  not.
But, I can tell you that  we made a difference that day. Numerous people approached me, my sister and my  mother and thanked us for our efforts to bring awareness to substance abuse and  addiction, many sharing similar stories of struggles and even  loss. 
We feel that if even ONE  person was impacted positively by the race and can be freed from the chains  of addiction, then Joe’s death counted for good and in that, we  rejoice!
Addiction is an awful  disease and its reach is hard to comprehend it is so large, but we feel like it  is our call and purpose to do  whatever we can to help so that others may be spared of the loss we  endured.
It is truth that none of us is as strong as all of  us.
Each of  you made a difference on January 4th and we are eternally grateful for your  efforts. In fact, it has come to my attention that Senator Tressel and Cake Boss  took it upon themselves to follow up with Keystone and volunteer in the weeks  after the race!
T Claps to them for  that!
I am so proud to be affiliated in the community with  each of you and with F3 Nation and hope we can do it again next  year!
See you in the gloom.
Rock Thrill 
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Pick Up the Pace

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The shovel flag was mounted (no shovel today!) and fourteen of Fort Mill’s finest rose from the fartsack and went to Runde to to test themselves again:

Bob Barker on the Q

The Thang:

Bob Barker at Q

Lap around Runde…circle up

50 SSH

25 Mountain Climbers

25 Imperial Walkers

20 Peter Parker’s

20 Slow Squats

20 Mac Targe (spelling?)

Line up on foul line, Group 1 does bear crawls to scoreboard and jogs back as Group 2 wall sits, exchange.  Then Group 1 does lunge walk to scoreboard as Group 2 wall sits.  Rinse and repeat

Mosey to other foul line.  Group 1 sprints across field to fence, does 5 bomb jacks and sprints back as Group 2 does 10 dirkins and 15 dips, then exchange.  Rinse and repeat…an rinse and repeat again for good measure.

Circle up

50 SSH

25 Imperial Walkers

25 LBC

Hand off to Senator Tressel

20 Burpees OYO and plank

From plank position, move to ‘Downward Dog’ position and hold,move  to regular plank and hold, then move to 6″ and hold.

3 Station Rotation

Station 1:  all in cadence:  Merkins x 15, Diamond merks x 10, Widearm merks x 15

Station 2:  50 yard sprints x 4 w/10 sec recovery between reps

Station 3:  Freddie Mercury x 20,  Modified Hello Dolly (one leg straight, other moves out) x 20, 6″ hold for 45 sec

Station2:  50 yd sprints x 6 w/10 sec recovery

Station 1:  Merkins x 20, Diamond Merks x 8, Widearm Merks x 15

Station 2:  50 yard sprints x 4 w/10 sec recovery

Station 3:  Rosalita x 20, Dying cockroach x 15, X’s and O’s x 15

Station 2:  50 yd sprint x 2 w/10 sec recovery

Station 1:  15 Burpees OYO

COT

Naked Moleskin

Great work by the Pax today in perfect, SC winter conditions.   We did a lot of aerobic (SSH) and anerobic (sprints) today to provide some variety.  The Lunge walks after the wall sits gave a nice burn on the quads. Jeckel and Maxiumus weren’t afraid to push hard on the 50 yd sprints even though they didn’t know how many reps YHC had planned.  Well done, men!  The sprints were the crowd pleasers again today – lots of huffing and puffing and long faces out there.   Aye – the only way to build speed to run faster!  Welcome FNG, Chippewa.  After several failed attempts at providing our FNG with a good name, the pax gave up in desperation and just slapped an upstate New York moniker on him, Chippewa.    A name change is in order.  It was another great morning at Runde and an honor to lead such a fine group.

Announcements:

Iron Horse is making F3 trailer hitches to provide for sale on the F3 gear store.  Profits go rigt to the F3 foundation.  Really cool stuff – check these out on the website.

Mud Run training next Saturday by area 51 at Outland next Saturday, Feb 15.

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Block Party 2: Electric Boogaloo

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It was a seasonable morning in the Gloom with temperatures hovering just above freezing.

3 of the PAX opted for the Laces Out loop to Baxter in the darkness.

On this cool morning, 13 Laces In PAX started to lay a foundation for a hard Core by slinging some block… the only thing missing was some mortar even though Cable Guy tried.

Warm Up:   COP

25 –  Started with Side Straddle Hops

25 – Wind Mills

25 – Low-Slow squats

25 – Monkey Humpers

15 – Ski Jumps

Main Course:  Time to start slinging the Cinder Blocks; here fore called the Block .  Weighing in at a respectable 365 ounces (22.8 lbs) the blocks weighted slight more than an eight ball (22 oz) but the side effects are much more palatable in the long term.

The PAX completed two rounds of Block slinging, toting, lifting and dragging… FUN!

Phase I: Run 1/3 mile with the Block

  • Overhead carry
  • Farmer Carry
  • Free carry (any way you can get it across the line… on your head, shoulder, back, chest

Phase II: COP exercises with the Block

  • 25 Dips
  • 25 Thrusters
  • 25 Situps
  • 25 Bicep curls
  • 20  jump overs

Finish with the Ab Lab:

  • 25 LBC
  • 25 Hello Dolly
  • 15 Merkins (non ab… special request from Cable Guy)
  • 40 seconds of superman
  • 25 Rosalitas

COT

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Cock Pit – A New Day….A New Era!

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The forecast was ominous with rain on its way and the #Cockpit already thoroughly doused.  It was dark, it was cold, it was wet but 11 brave men joined the PAX to initiate a new era at Nation Ford High School.  Thank you to Little Mike for being Site Q for the Abundance of Pain site the last year and for helping to make a smooth transition to the new Site Qs at the #Cockpit.

Warm Up:   COP with a little merry go round action by the PAX

Started with Side Strattle hops (PAX running circle)

Air Double unders (PAX Running backwards around circle)

Planks (PAX running High Knees around the circle)

Sumo Squats (PAX running butt kickers around the circle

Carolina Dry Docks (PAX Running around the circle)

Main Course:  Quick mosey of a third of a mile to the band practice lot.

The blood was flowing so the work began…to learn the Ultimate Burpee

COP

Knee-ups x 10

Carolina Dry Docks x 10

Parker Peters x 10

Combine Broad Jump forward, then backward x 10

Put it all together for the Ultimate Burpee

Knee-up -> Carolina Dry Dock -> Parker Peter -> Combined Broad Jump -> Regular Burpee x 10

LBCs x 20

Long Slow Flutter x 20

Freddie Mercury x 20

Partner up – Partner one did exercise while partner two ran 100m to the end of the parking lot and 100m back then flap jack.  Here were the excercises…

* Merkins, SSH, Merkins

Partner one did exercise while partner two ran 50m to the end of the parking lot and 50m back then flap jack

* Merkins, Carolina Dry Docks

Mosey back to parking lot

Russian Twist x 36

COT

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Salute to Ryan from Audit & CSPAN

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What is turning into a normal routine Audit / CSPAN challenge you to push beyond normal comfort zone.

The Thang Round 1:

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

The “Ryan” x 5 cycles:

7 Pull-ups

7 Dips

21 Burpees

25 minutes worth of “fun”

The Thang Round 2:

Jack Webb to 6 on (1 to 10 ratio) –“crowd pleaser”

Line up along tree line:

Series of bear crawl and walking lunches

Series of duck walk and walking lunges

Circle up “Peter Brady voice at Q”

Ab Lab and Planks way to long and held too long, still recovering from my voice giving out and an ugly Bronco game.

COT:
Audit reminded us about the Firefighters like Ryan who was killed in the line of duty by the person he thought he was helping. Extremely sad story.

Many thanks to DD for “passing the torch” on Tuesday, we appreciate his commitment and to keeping us involved

COCK PIT launch tommorrow be there 0515 NAFO High School

Naked Man Moleskin = Check weekly email for updates and details

Blue Ridge Relay = See DD

Paint Ball =See Crab Cakes

2/7/14 first meeting for Bible Challenge group = See Pusher

Drink plenty of water and remember to be a better man today than you were yesterday

CSPAN-over & out

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Baker’s Dozen Beatdown

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13 PAX welcomed the warmer weather (it’s all relative) at Alcatraz in Tega Cay. Sweat Shirts, hats, pants (Aticus) were all shed during the 2nd half. “No Pants February” will continue to infiltrate the rest of the PAX slowly but surely….Funhouse and Senator will make sure of it.

FunHouse at the Q:

Run around Runde into COP
SSH X 40
Imperial Walkers X 20
Mountain Climbers X 20
Something else X 20

Mosey to the “Hill Down the Road” (catchy name huh?)
Run to top (1 trip) then 10 Burpees
Run to Bottom then top (2 trips) then 1 minute of plank punches\
3 trips the 30 squats
4 trips then 20 merkins
5 trips then 15 Carolina Dry Docks
6 trips then 10 Bomb Jacks

Hand off to Maximus:

Split the Group in Two:
Group 1 – Continuous Ballz to the Wall

Group 2 – Facing right for a low shuffle to the fence and sprint back. Facing left for a low shuffle to the fence and spring back.

Rotate

Beginning of the grounding entertainment

Mtn Climbers x 20

Up/Downs

Grave Diggers x 15

Up/Downs

Super Belly/Mak Tar Jah/Super Belly/Carolina Dry Dock x 20ea

Indian Bear Crawl (Crowd Pleaser)

Over Unders (another Crowd Pleaser)

Jack Web 1×4 for a total of 8×32

Form 2 lines facing each other for:

Mountain Rollers (Mountain climber followed by seated rolls) x 5 left then right…REPEAT

Seal Situps

COT

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The Armory – More Running less Fartsacking!!

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8 men pulled out shorts and t-shirts for the warm air and fine asphalt of Forest Hill Church parking lot.

This week we did sprints in-between each KB move. The Armory is fully stocked and loaded!!

As the Foodlion Lion says, “just my 2 cents.”

The Thang:

Warm Up-

20 SSH

20 IM

Sprint to mini wall

20 Dips

20 step ups

Sprint back to COP

Round One-

Goblet Squat – 1 Min

Sprint

R/L Curls – 1 Min

Sprint

KB Merkins – 1 Min

Sprint

Round two-

Shoulder Press – 1 Min

Sprint

Lunge Pass thru – 1Min

Sprint

Tri Extension -1Min

Sprint

Freddy Mercury – 20 count

Audible

Sprint to Mini wall

10 Dips

10 Steps Ups

10 Derkins

Sprint back to COP

Round three-

KB Swing – 1 Min

Sprint

Curtsy Lunge – 1Min

Sprint

Bent Rows -1Min

Sprint

Mountain Climbers – 10 count

Round four-

Goblet Squat – 1 Min

Sprint

L/R Curls – 1Min

Sprint

KB Merkins -1Min

Audible

Sprint to Mini wall

10 Dips

10 Derkins

Sprint back to COP

COT

8 PAX were beat down after a disappointing Super bowl

YHC discussed Romans 14:13 13 Therefore let us not pass judgment on one another any longer, but rather decide never to put a stumbling block or hindrance in the way of a brother.

We need to encourage each other and not pass judgment but let our brothers be judged only by God.

Prayers for all the PAX and especially Trucker’s work environment and that it improves as God walks along his side through it.

CB

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Preblast – Abundance of Pain transforms to the Cockpit #TheFort

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Launch of the #Cockpit, Wednesday, February 5th at 5:15AM.

This Wednesday begins The Cockpit at Nation Ford High School in Fort Mill.  The Cockpit will be an intense bootcamp workout but will be sure to have plenty of variety.  Tell your friends, neighbors, and anyone who is interested in the core values of F3 to come on out and enjoy the beat downs. Let the Site Qs know if you have any interest in leading a workout and will be sure to build a steady rotation to vary the workouts.

We will meet in the parking lot near the football stadium at a new start time of 5:15 AM in hopes that an earlier time will be more conducive to the PAX’s morning routine.  The lights go on around 5:30, so if you would like, bring a Pretzl light.

We are looking forward to building this workout and to grow F3 on this side of town.

AYE.

Chicken Hawk and Chicken Wing

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