Oops, we get to do it again!

2015-02-07Leave a comment

QIC: Deacon and Peach
When: 02/07/15
Pax: Deacon, Peach, Jeter, Chowder, Geppetto, Burgundy, Boeheim, Witness, Brick, Wild Hog, Posh, Cheeto, Popeye, Twister
Posted In: Uncategorized

After sharing encouraging words (credit Jekyll) to view our tasks and our obligations differently; “We GET to do this. Not we HAVE to do this. Each day is a blessing that we aren’t guaranteed”, Deacon leads 15 PAX out…

Mosey to soccer field #3:
COP: SSH (30x), Imperial Walkers (20x), Squats (20x), Windmills (15x), Dying Cock Roach (15x), Mack Tar Jeyes (15x), CDDs (15x)

Mosey the (restroom) pavilion between the fields:
People’s chair (one leg), balls to the wall push ups (3x)

Mosey to soccer field #2:
Drill 1: Karaoke to/from line
Drill 2: Backpedal to/from line
Drill 3: Shuffle to/from line
Drill 4: Lunge walk 4 steps then do a cross-fit push up to/from line

Man down! Man down! Twister twisted his ankle (Oops, he did it again!)
Lift up a prayer for healing…

Mosey to the pavilion near the playground:
Drill 1: BBCs (15x), Left Leg Steps Ups (15x), Left Staggered Merkins (15x), plank
Drill 2: BBCs (15x), Right Leg Step Ups (15x), Right Staggered Merkins (15x), plank
Drill 3: BBCs (10x), Jump Ups (10x), Dips (30x), plank

Hand off to Peach

Mosey to Field 5
BLIMPS – 4 Groups of PAX; start in corners, run between sets:
5 Burpees, 10 Lunges, 15 IWalkers, 20 Merkins, 25 PlankJacks, 30 Squats
Partner-up for Green Mile
100 Merkins; 200 LBCs; 300 Squats
Mosey COT area
2 minutes of Mary… Or in this case Dolly x10, Freddie x10, Rosalita x10
COT

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Boys with toys out of control

2015-02-07Leave a comment

QIC: Pusher & Double D
When: 02/07/15
Pax: Wheels, Cake Boss, Javert, Lugnut, Spitz, Red Eye, Senator T, Decibel, Corn Hole, Crash, CSPAN, Tatanka, Minute Man, Smuggler, Gekko, Serano, Iron Horse
Posted In: Alcatraz

A boisterous gathering of 19 pax invaded Alcatraz for VQs by Pusher and YHC.

The Thang

Pusher warmed up the pax with a parking lot COP

SSH x20

IW x20

Mtn climber x20 (Red Eye + Javert moseyed into COP about this point)

CCDs x20

Line up at basketball court baseline for a three rounds of suicides interspersed with plank sequences

Line up at end of parking lot for several rounds of alternating moves across the lot (switch after every 2 parking spaces
Round 1: Bear crawl + lunge walk
Round 2: Lunge walk + psycho bunny
Round 3: Lunge walk + crab walk

Run to golf course and partner up for an out of control alternating shot experience
Partner 1: run from back tee box down to ladies tee and back up hill
Partner 2: Squats
(Flapjack and accumulate to 200 squats)

Handoff to Double D

Run back to parking lot and unload the toys

Partner stations
Station 1: Climb back and forth over 3.5 foot fence
Station 2: Russian twists with large paving stone
Station 3: Carry large cooler with water across outfield to batting cage and back
Station 4: Cinder block press
Station 5: Sit ups with log
Station 6: Squat + overhead press with propane tank
Station 7: Run to foul pole and back
(Continuous rotations for 25 minutes)

By request for Decibel – 2 minutes of Sally
Merkins x10
Wide arm merkins x8
Diamond merkins x6

COT

Naked man moleskin

Pusher spoke true wisdom regarding the reality that “we are not in control.” It is easy to fall into the trap of believing we are in control as we go through our daily lives. But the choices we make (even the choice to love as Cake Boss reminded us) only means that we control our own actions…we don’t control the results, other people or the world around us. Sky Q is the one in control. And even at the times we don’t like our lack of control, we must walk in faith, recognizing that a wiser, stronger, merciful one is calling the shots.

Many announcements around the circle — Mud Run, Blue Ridge Relay, new AOs in Rock Hill, Rivergate and Publix along with a new weekly 3rd F gathering on tap.

Prayer requests drilled deep on the topic of marriage and divorce. Marriage and love are a challenge and a choice…the path is not always easy. Service and leadership start at home.

A hearty thank you to Pusher for reaching out to join him as Q today. WWL responded to the call for a greater challenge (50k run on the Springs Greenway w/One Niner) which opened the door for YHC. It is always an honor to lead the pax, especially with the chance as VQ at another AO. Alcatraz certainly pays worthy homage to its namesake – the men and the spirit are rock solid!

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18 guys can fit in a Delorean

2015-02-07Leave a comment

QIC: Anchorman
When: 02/05/15
Pax: Tatonka, Lugnut, Spitz, Assassin, Solid State, Librarian, Chedda, Dark Helmet, Serrano, Chicken Hawk, Old Bay, Chaser, Change Order, Minuteman, Cake Boss, McGruff and FNG Wheelz
Posted In: The Ranch

80’s day at the Ranch. Since it would be hard to get pumped to 80’s country Islands in the Stream or the hits of Charlie Pride, YHC grabbed the Aquanet from under the sink and we went hairband. Showed up and worked out in my 26 year old high school letterman jacket. It still kind of fits. Crank up WPAX and rip the knob off!

Here’s the playlist…

Here I Go Again (on my own)…OYO Burpees

Mosey

Circle up for some fun with everything on a count of 17, because…Winger!

SSH, IW, squat, CDD, plank

count by 4’s and head to the corners of the field for a fun Round and Round of shoulder work.

light pole 1 merkin, light pole 2 diamond merkin, light pole 3 wide arm merkin, light pole 4 CDD

Made it a Ratt two-fer and played Back For More with another rotation

Klaus Meine and the Scorpions make their appearance on the countdown of pain with The Zoo. Crabwalk/Bearcrawl from the corners back to the center of the field where we launched into some Monkey Business. Humpers and Moroccan Nightclubs and overhead claps with an 18 count (18 and Life). The Pax said their shoulders liked it so much we did it again.

Runaway over to the benches for Nothin But a Good Time of dips, derkins and step ups and then a refreshing wall sit.

Run to the Hills on the other side of the school for a Jacob’s ladder of Peter Parkers and bombjacks. Mumblechatter finally seemed to be ebbing, and YHC singing ability seemed to inspire the men to go faster.

Another Runaway mosey to go where the Down Boys go. Ab work. LBC, flutters and Russian twists. Then a few Superman/paratrooper counts to make sure our tummys get looking good for swimsuit season.

I blew thru my list too fast so we went to the request and dedication line – we had some Pax favorites which all seemed to avoid the shoulders for some reason. We closed out with some Jack Webb’s. Dragnet, 80’s movie with Tom Hanks and Dan Aykroyd who played Joe Friday (Jack Webb). YHC can tie it all together.

Living on a Prayer (COT).

Moleskin

Can’t imagine life w/o F3. Men helping each other to get better. EH someone this week and get them out there.

Remember your friends were all about resolutions 4 weeks ago? Where’d they end up? I saw this a lot ‘2014 sucked, I sure hope 2015 is better’. Yeah…doesn’t work that way. You need to go out and make it better. Take control. Sky Q has a plan for you – but He’s not going to come to your house and ring the doorbell. Go get it, find it, DO IT.

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Frigid air and fragrant dumpsters

2015-02-07Leave a comment

QIC: Assassin
When: 2/6/15
Pax: FNG (Pooh!) Spitz, Change Order, Biscuit, Gridlock, Destiny, Newman, Dark Helmet, Private Ryan, Gears, Waldo, Stang, Solid State, Lugnut, Old Bay, Hard Drive, The Librarian
Posted In: Slow Burn

18 bravos braved 19 degree conditions for a smelly few laps around Charanda’s and Empire Pizza and Baxter’s Playhouse. Lots of moseying, a few suicides thrown in to keep warm.

The Thang:
Slow mosey to COP SSH’s, Im Walker’s, Windmills, Night Clubs, Peter Parkers, Parker Peters, and …… Peter Pointers! (ask me later)

Off in threes to do wall sits, ball walls and pull-ups on the provided handrails A few suicides while partners LBC’d it were well received.

Back to COP for a few more rounds of excitement (including Peter Pointers) and a good session of prayer requests.

Team Spearhead Ruck Sunday at 6:00p.
Change Order has a college friend with Stage 2 Breast Cancer, 2 kids, she lives in the DC area.
Stangs Dad having hip replacement soon.
Prayer for the young man mentioned with the DUI, for his mom, and for him to become a better man because of it.
Shooting at South Carolina — kids needs to be lifted up.
Prayers for our brothers on IR.

-Assassin

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CAUTION: MEN WORKING

2015-02-06Leave a comment

QIC: PEBBLES
When: 2/5/2015
Pax: RINGER, RADAR, OPIE, SHARKNADO, BEAST, BOUNTY HUNTER
Posted In: Uncategorized

Warm up
Mosey the long way to the pull up bars
Complete the following en route.
Lunge walk
Seal jacks
Windmill
Merkins
Moroccan Night Club
(10 min)

Break down the OCR for all PAX.
Some puzzled faces, but don’t worry, just follow the your twelve, and lookout for your six…

Begin at the playground.
Run the long way to the front of the school.

Once in front of the school, gya (get yo ass) over the five 5ft walls between you and the bus parking lot.

After arriving in the bus lot, circle back to the monkey bars. cross the monkey bars

Head out to the football field.
Cross the football field alternating 10yd bear crawls with 10yd sprints

Double back towards dragons back. Complete three hill sprints.

Head back over to the playground

At the playground complete 5 full body weight dips, traverse the parallel bars, and five more dips.

Take a lap around the playground

Ten muscle ups

Take a lap around the playground

Cross the monkey bars

Take a lap around the playground

DONE
(20min)

YHC then ran the PAX through some upper body drills.

At the monkey bars
1 pull up
Traverse the the monkey bars
1 pull up
Reverse your traverse
1 pull up
x3

Mucho Chesto workout
100 pushups using 5 pushup variations
Complete in sets of 10
Marine corps 10
Wide 10
Diamond 10
Stagger L 10
Stagger R 10
Marine corps 10
Wide 10
Diamond 10
Stagger L 10
Stagger R 10
Complete OYO AFAP (as fast as possible)

Goal is to complete entire evolution without rest.

Abs
53 situps
10 Arnies

Still got three minutes?
Two sets of fat grip pull ups to failure

Jailbreak to COT

PAX had a chance to experience the toll an obstacle course has on your endurance. Interrupting your run with climbing over walls, getting down in the dirt, and having to use your upper body is taxes your system.

Prayers for all the new parents and babies on the way.
Prayers for everyone traveling.

Pebbles out.

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Fast Horses run Faster with Fast Horses

2015-02-05Leave a comment

QIC: Aquaman
When: 2/5/15
Pax: Santini, Double D, Clamp, Bubba Gump, Lilly, Chowder, Gears, Green Wave, Audit, Crab Cakes, Repeat, Cyclops, Menthol, Aquaman, Boeheim, LongShanks, Giver, Redeye
Posted In: Uncategorized

18 (9 laces out) 9 brave Jockeys showed up at WEP to see what “Fast Horses” theme was all about. They were relived when I said it didn’t mean more running….especially Boeheim since he ran 5 mi. just to show up!

The Thang:

Mosey half way around WEP then move to the center of the field for COP

SSH x 50, Imperial Squat walker x 25, Moroccan night club x 50, mountain climbers x 25, CDD x 15, Windmill x 15

Mosey to circle in parking lot and partner up.

Partner 1 worked abs with 6″ raises while partner 2 bunny hopped 10 then sprinted off to the top of the grassy hill to the beacon where he performed 10 merkins, all the while partner 1 held 6″. Rinse and repeat x 2. LBC until 6 showed up.

Next: Partner 1 held elbow plank with legs open. Partner 2 performed the “Heisman” 10 x then off to the top of the hill to perform 10 burpees, Partner 1 had to hold plank until partner 2 returned. Rinse and repeat x 2 LBC til 6 showed up.

Next: Partner 1 heels to heaven while partner 2 ran to the beacon at the top of the hill to perform 20 jump lunges. Rinse and repeat x 2

Mosey to the base of the hill and partner up. Since Crab Cakes is a great youth football coach, he performed the “never quit” cheer, facing the giants style, and encouraged us to push ourselves. Each partner had to piggy back the other, alternating at each lamp post until they reached the top.

Mosey to circle at parking lot for COT.

Sign up for oral cancer run this Saturday at 9:00, check link in weekly email. Be on the look out for the “silver bullet” workout for >60, encourage the wise to get plugged in. Hope to launch in May. BRC(Brian Rabb running club) running club on Sundays at Baxter Starbucks 6:30.

Prayers for all of the injured F3ers, Menthol’s Grandmother who is 95, and grateful for her life.

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Sally leads to the X factor

2015-02-04Leave a comment

QIC: Decibel
When: 02/04/2015
Pax: Hamburglar, Beacon, Dark Helmet, DD, McGyver, Chowder, Spitz, Boy Band, The Librarian, Package, Corn Hole, Anchorman, Boeheim, Cake Boss, Crash, Change Order, Chicken Hawk, Lugnut, Gears, Cable Guy, Seacrest
Posted In: Ring of Fire

22 men posted on a beautiful morning at the Coop!

The Thang:

Mosey to Sugar Creek Elementary

High Knees, Butt Kicks, Karaoke left and Karaoke right

Circle up

Cherry Pickers x20, CDDx15, IWx20, Merkin x10, Windmillx20, Mountain Climbersx20, Parker Peterx10,Peter Parkerx10

Mosey to pull up hill for reverse locomotion Jacobs Ladder with Burpees at top working down from 7

Mosey to Parking lot for a round of Sally Merkins

Mosey to band field for X marks the spot and partner up

Line up in middle of field. One partner runs to the corner while the other does an exercise until each man does each corner.

Exercises: 1. CDD 2. Mountain Climbers 3. Lunges 4. X/O’s

Mosey to parking lot for backward bear crawl

Mosey to ab lab

Windshield Wipers x10, LBCx20, Boat/Canoe

COT

It was great to have my Virgin Coop Q and utilize a new venue. It is always a pleasure to work out with such fine men and pillars of our community!

Praise for all the men that have stepped up to be leaders both inside and outside of F3!

Welcome to FNG Hamburglar

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Publix – Tuesday Reconocence Mission part II

2015-02-04Leave a comment

QIC: Cake Boss
When: 02/03/15
Pax: Beacon, Dark Helmet, Catfish, The Librarian, Spitz, Lug Nut, Chicken Hawk, McGruff, Change Order, Gears, Mcgyver, Stang, Old Bay, Solid State, Grid Lock
Posted In: The Fort

16 courageous men pulled into Publix grocery store lot, not to pick up the staples of bread, milk and eggs but to leave a downpainment on this potential new AO for The Fort.

YHC dived into a conversation around ROI or Return on Investment. We all want a return on our hard earned hours of labor and our cash that is invested in some fund or real estate. However, we need to examine where we get our most important and HIGH value returns. I believe its investing in men! Getting them out of sad clown and into leadership so that the ROI is re-invested into their wives, children and community.

I encourage each of you to thank whoever “Invested” in you and brought you into the F3 PAX and the challenge is to use your talents for an even higher ROI !
The Thang!!

Lap around the Store Building known as Publix and then COP:

Old Bay at the Q – 20 SSH, 10 Peter Park, 15 Merkiins, 10 Windmills, 10 Imperial Walkers, 15 SSHs,

Cake Boss at the Q – 20 slow squats Mosey to office park

COP – 15 Carolina Dry Docks

Groups of 3 (if possible)

#1 Run Hill, Steps, Path back down hill

#2 Plank on #3 feet

#3 Full Sit ups

2 rounds each

#1 Run Hill, Steps, Path back down hill

#2 Plank

#3 Freddy Mercury’s

2 rounds each

Mosey to Wall

#1 Bear Crawl, Sprint back

#2 Wall Sit

#3 Curb Merkins

2 rounds each

#1 Lunge Walk, Sprint back

#2 Wall Sit

#3 Curb Derkins

2 rounds each

Mosey back to Publix Lot

Mini-Jacobs Latter with Bomb Jacks 1-5 top of hill 2-10 bottom of hill

COP – Cake Boss tried something silly and had to call audible, so did couple rounds of Ab Lab until Omaha was called and the PAX sprinted to front of Publix for 10 derkins/20 dips and sprint back to COT

Great time with 15 of my closest buds. We got a good vibe from the Publix AO and we will be returning 2/10 with Beacon at the Q. More to come on official launch of Tuesday AO.

Honored and Proud of my F3 PAX brethren as always! – CB

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Sally Done Been Brung

2015-02-04Leave a comment

QIC: Chaser
When: 02/04/15
Pax: Padre, Bogey, Tatanka, Posh, Burgundy, Rosetta and Schrute
Posted In: Uncategorized

YHC stood in for CSPAN this a.m. as he is still out on injured reserve. In his absence, I decided to introduce Sally to the Rock Hill fellas this crisp February morning…and, of course, there were burpees. The Thang…

Warm-up

20 Windmills
25 SSH
10 Merkins
20 Long slow squats
20 Moroccan Nightclubs
Jog around the grounds to get the flow going

Here come’s Sally…

Sally – push-up variety
Technical difficulties in the replay so we took another lap while YHC figured it out…
Sally – squat variety

Mosey to top of the “hill” at PHOP – bear crawl down the hill and then to the flat land (approx. 50 yards) and then sprint to parking lot.

Partner time (one partner does the exercise, the other takes a lap, cumulative numbers)

50 burpees / loop
100 jumping lunges / loop
200 LBCs / loop
50 burpees / loop

Short ab lab(Freddy Mercury, Russian twists, etc.) and some final stretching before COT.

Great group of fit fellas this morning – a true pleasure to share the gloom with them! Announcements included Mud Run and Spartan Race info and prayers/praises for our injured PAX. Padre took us out with some wonderful and heartfelt words as always.

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The Other Side of the Corral

2015-02-03Leave a comment

QIC: Senator Tressel
Pax: Corn Hole, Smuggler, Funhouse, Dory, The Firm, Serrano, Spiderman, Rooney, Blackhawk, Cable Guy, Bayheim, Gecko, Waldo, Cheddar, Bubba Gump, Jerry Lewis, Free Bird, Crash, Maximus,
Posted In: Golden Corral

20 men posted on a perfect SC winter morning for another course at the Golden Corral. Here is what they did:

The Thang:

Mosey across Gold Hill Road to the exclusive Crossroads Shopping Center for COP:

SSH x 40, Squat x 25, Merkin x 10, IW x 25, CCD x 10, Monkey Humper x 25,

Mosey behind the shopping center, past several dumpsters and pair up around a cement bollard (pole)

One arm lifts from the ground LH x 10, then RH x 10. YHC heard a stripper pole comment so 10 bomb jacks. Repeat two more times, including the bomb jacks.

Mosey to the former Mill restaurant and line up in two groups in front of the parking curbs.

Walk on top of the curbs all the way to the other side (balance), 2 times.

Sprint alongside the curbs and cut in/out of the spaces in between (agility), 4 times.

Split up, 2 to a curb for pushorama: Merkin x 10, dips x 10, wide arms x 10, dips x 10, diamonds x 10 (all in cadence, crowd pleaser).

Mosey to the Wells Fargo bank: split into two groups.

Group 1: Steeple chase through the drive through banking structures (2 circuits).

Group 2: Wall sit with arms out/up.

Repeat cycle

Mosey home to our Harris Teeter for slow LBC’s x 40, and super slow mo Freddie Mercury x 10.

COT

It was another great day at the Golden Corral with the motivated Pax of F3. Today we ventured out across the street to the Crossroads shopping center. While we circled up and did SSH’s and merkins in the parking lot, we watched the sad clowns file into Planet Fitness. They were on their way to a nice warm gym with shiny new equipment, alone. We were out in the cold and were getting ready to go behind the shopping center to do bomb jacks and pull ups by the dumpsters. Where would you have rather been this morning?

I like to try new things at workouts, but there is always a little trepidation about certain things. Today it was crossing the road with 20 guys (Pusher calls me squirrel – as the kind that gets run over), walking on the curbs (twisted ankle) and steeple jumps over the plastic drive through bank structures (can these support a grown man? ). Thankfully, everyone made it back unscathed and no property damage was done – I hope.

It’s a privilege to Q at F3, and I am SO glad I am with the group outside of Planet Fitness – this morning, and every morning!

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