YHC VQ workout.

2015-02-02Leave a comment

QIC: Heisman
When: 02/02/15
Pax: Ringer, 1-9er, Bounty Hunter, Beast, Radar, Rockdrill, Pebbles, Sharknado, Opie
Posted In: The Snake Pit

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. Indian Land conducted the Hero WOD, “Michael”.

Warmup:

Jogging with combinations of high-knees, straddle to the right and left. COT with SSH, Merkins, and Imperial Walkers.

Main Event: (Round 1)

1 x Round equals:

800 Meter Sprint

50 Full Sit-ups

50 Back-extensions. Aka: Superman

3 Round for time. All the PAX finished within 23 mins. Great job everyone.

Main Event: (Round 2)

All exercises are four count cadences.

50 x overhead claps

25 x Military Presses

Combinations of cherry pickers, arms circles to the front and back.

50 x overhead claps

15 x pullups OYO.

Workout end!

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A new legacy at #OldTown

2015-02-02Leave a comment

QIC: Double D
When: 02/02/15
Pax: POSH, Jekyll, Padre, Mayhem, Burgundy
Posted In: Uncategorized

After witnessing another chapter (the closing one?) in the Bellicheck/Brady Patriots dynasty in SB XLIX, 6 pax ignored #Cantore and posted for the official launch of #OldTown in Downtown Rock Hill. Rain did not dissuade the pax or the RH Police Department in a balmy February gloom. A new legacy begins!

The Thang

Brief warm up COP — SSHx20, Mtn climber x20, IWx12, Windmill x12

Short karaoke up to stop sign and back

Run across Dave Lyle to Cotton Factory, out 1 block down 2 blocks to Black Street, then left back to to hill along train tracks.

Line up in soggy field below track

Run to tracks at top of hill (more like bear crawl at when you reach the “alpine” section), then run down for 4 burpees at the bottom. Rinse and repeat 3x w/ 6, 8 and 10 burps at bottom. (RHPD patrolling under train tressel as pax finish work)

Run back to town over to City Hall plaza

Three rounds of bunny hops up the stops with run back down and 10 monkey humpers at the bottom each time (RHPD spot lights scanning pax)

Run to parking garage with stops at every intersection for 10 merkins — 50 total along the way (RHPD swapping stories in middle of Main St as pax crank out merkins)

Time to get comfy in the garage…gonna be here a while

Pax take stairs to top, bear crawl across top deck, run down parking ramps, Freddie Ms x20 at bottom
Then run up ramps, bear crawl across top deck, run down stairs, Peter Parker x20 at bottom
Continue cycle until YHC calls a stop — ended up with 5 trips up/down I think
(RHPD out of his car, spooked by pax running down stairs in garage)

Run back home

COT

Naked man moleskin

Thanks to those who posted today…endless reasons to bail on this one…those who posted are true diehards and can understand the enthusiasm for this new AO. Love this place! No telling how many more mystery spots remain in the area…we’ve seen many in three trips. POSH will keep scouting in daylight and surprising us in the gloom.

Pax did a great job keeping the pace throughout. Not much chance to catch a breath as we stayed on the move, dodging puddles and cops.

YHC failed to post w/the Garmin so no idea how many miles we put in – probably 2.5 – 3.0.

Great words from Jekyll – shift the “I have to” to the “I get to” and let the gratitude flow.

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In honor of the 3….

2015-02-01Leave a comment

QIC: Funhouse and Maximus
When: 01/31/2015
Pax: Cableguy, Freebird, Gears, Gecko, Jerry Lewis (FNG) , Cornhole, MinuteMan, Smuggler, Senator Tressel, Decible, Photobomb
Posted In: Alcatraz, The Fort

13 PAX showed up for a typical Alcatraz beatdown. Not so typical is YHC forgot what 2nd Q was going to crush, so upper body was crushed twice. As MinuteMan tweeted so profoundly….”Tag team Q of Maximus and Funhouse did NOT equal “maximum fun”… perfect!

The Thang

Warm up lap around Runde and a quick COP

Some SSH, Windmills, Squats, Merkins…..

Mosey for a Dora 1,2,3 – Pair up and take a big lap with 100 Burpees, 200 Merkins, 300 BombJacks…Never made it to the BombJacks. Got through the Merkins.

Handoff to Maximus who decided to rip our arms off and beat the PAX over the heads with said arms….

In Honor of the 3… ask Maximus

Grave Diggers x 13 each side
Slow Freddie Mercury x 13
Flutters x 13
Hand release Merkins x 13
CDD x 13
Senator Dips x 13 (4ct)
Army Crawl 30yds

LBC x 23
Peter Parker x 13
Parker Peter x 13
Bomb Jacks x 10
(3) of each: 4ct wide arm, regular and diamond Merkins
Partner Wheelbarrows 25yds
Mak Tar Jah x 23
Reverse Bear Crawl 30yds

3 Burpees OYO, 13 Senator Dips, 6 Burpees, 13 CDD, 9 Burpees

Mosey to the wall but first:
Bomb Jacks x 10
Partner Derkins x 13…flapjack
Balls to the Wall
Bomb Jacks x 13
Seal Team sit-ups with some half way call outs for good measure

Naked Moleskin

Always a pleasure to screw with the 2nd Q and make his Weinke twice as hard (difficult) as expected. Bombjacks Cableguy…..

If the Pax missed Santini’s lead on Friday’s Chicken and Wisdom, YHC made a brief synopsis and made sure that the Pax understood that thier WHAT was no where near as important as the WHY and the WHY was no where as important as the WHO!

Prayers go to Gear’s sister in law and Zima’s mission trip to Colombia!

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1 Ankle, 1 Back, and #legday

2015-02-01Leave a comment

QIC: CSPAN & Mayhem
When: 01/31/15
Pax: Pax: Posh, Tatanka, Chaser, Double D, Boeheim, Winchester, Padre, Witness, Peach, Rosetta, Fusion, Santini, Jeter, Red Eye, Fried Rice, Dos Leches, Wild Hog, Chowder, Bogey, Javert, Biltmore, Twister, Cheeto, Esso, Walker, Italian Job FNGs: Geppetto, Socrates
Posted In: Uncategorized

CSPAN on Q

Disclaimer (needed it – read below) and discussion on keeping up, modify as needed, one FNG Andrew & Jackson said again Andrew Jackson

Long fast sprint looping our way around the parking lot, felt like about 1/4 a mile – too fast, Italian Job’s fitbit said we got 2.6 miles in during the workout #F3efficentQ.

COP

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

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

Off again for a ½ mile run

MAN DOWN = Twister twists ankle severely

Long lunge walk set

Long crab walk into bear crawl sequence

Off again for a ½ mile run

Mayhem on Q

Mosey to the large soccer field

Green Mile

1 partner running, other doing the exercise

100 Merkins

200 Monkey Humpers

300 Freddie Mercuries

COP

LBC x 20

25 Burpees OYO h/t Padre

10 Burpees OYO h/t Tatanka

Q recommends never calling on those two again

Mosey to the weird shaped quasi-shelter

People’s Chair

Calf Raises 25 OYO

People’s Chair

Calf Raises 25 OYO

People’s Chair

Monkey Humpers 20 IC

Mosey to COP/COT

Plank Series

2 sets of bomb jacks IHO Twister = MAN DOWN = these destroyed my back…2 visits to chiropractor on Saturday…on the bench for near future…I need more stretching

Superman

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

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

2^nd F is the glue, and Rock Hill has a great group to build a Region from.
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
AO is first class, need to come back so we run all over this town.
#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

CSPAN – over & out

TClap |

Inaugural IL Fit Test (aka The Murph)

2015-01-31Leave a comment

QIC: One-Niner
When: 1/31/15
Pax: Pebbles, Beast, Bounty Hunter, Sharknado, Ringer, Wheelie, FNG - Atlas, Audit, Heisman
Posted In: The Reservation

Today was the inaugural launch of the IL Fit Test. Since Indian Land has continued to have a reputation of not being the kind of place you would want to tell your mom about, we decided early on to make the fit test The MURPH as our signature baseline workout.

We welcomed FNG Atlas, which couldn’t have started on a better day to test his overall fitness. This guy may have #SplashedMerlot today but he kept up with the best of them. Crusier was renamed Wheelie – not quite sure that name was too far from Cruiser, but whatever – Wheelie it is.

Warm Up:

25 SSH
15 Imperial Walkers
15 Windmills
15 Mountain Climbers
5 slow Merkins

The Thang:

MURPH (For Time):

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run

*20lb Weight Vest preferred, not required

10 Tribesman posted to undertake the challenge and all succeeded at putting out some impressive times.

Ringer – 31:41
Sharknado – 32:18
Audit – 32:59
Pebbles (20lb weight vest) – 34:12
Bounty Hunter – 34:16
One-Niner (20lb weight vest) – 38:53
Heisman – 39:42
Beast – 43.30
Wheelie – 44:51
Atlas – 46:02

COP

After a few PAX took off early, the remaining 6 headed back to the parking lot to finish with 6min of ab work.

Canoe/boat
Missing one here???
Russian Twist – remember hating these about now
Dieing Cockroach

COT

So during COT we found that Wheelie is a co-owner of MAX’s speed shop and that he has a grill larger than my car. He has now been designated as 2nd F leader!!!! Just kidding, but am I?

Announcements: None that I remember

Prayers: Lift up all those with little ones on the way. Ringer, Sharknado, Opie, Bounty Hunter, Beast’s venture into adoption and our newest Tribesman Atlas who also has one on the way – will make for some interesting 2nd F pretty soon. Thank the Lord for another day to be together in fellowship and that we all become not just stronger physically but stronger leaders in our interactions with others.

TClap |

Move with a Purpose

2015-01-31Leave a comment

QIC: Crab Cakes, Private Ryan
When: 01/31/15
Pax: Cake Boss, MacGyver, Longshanks, Package, Iron Horse, Rooney, Utah, Cheddar, Poncherello, Oprah, Hasselhoff, World Wide Leader, Mile High, Seacrest, Magnum, Spiderman, Wrigley, Stang, Red Banjo, Bullwinkle, Lil' E, Bubba Gump, FNG - Road House
Posted In: The Fort

25 members of the Army for Good got after some #GoodLivin on a cold Saturday morning at WEP. YHC and Private Ryan were there to provide an hour version of a GORUCK Challenge. We talked about how a GRC is not about you but the brother to your right and the brother to your left. We needed to think about that as we went through this exercise and try to find ways to truly live “I am Third” for more meaning and purpose in your life. We also remembered our brother Cobra Kai who lost his grandmother this week and could not make it out to lead our group.

The Thang:

Partner up and grab one coupon per team. Catch Me If You Can around the park (crowd pleaser!)

COP

IW x 10

Windmills x 10

Low Slow Squats x 10

Good Mornings x 10 (Pax Confused)

Mountain Climbers x 10

Parker Peters x 10

Peter Parkers x 10

Grab the remaining coupons and ranger run to the NW corner of WEP for further instructions.

First Movement: Team Leader: FNG (Wait! What?!?! We’re really making him TL???)

14 blocks, 3 plates, and pallet. 1/2 mile to Veterans Park. One casualty (Lil’ E – not so “Lil” when you have to carry him)

1/2 way – another man down

Almost there – another man down (Pax suddenly under heavy load)

Summary: Poor. Did not move together. Missed time hack by a lot. (You try carrying Lil E’ half a mile!)

Result: Punishment. Tunnel of Love and Team Bear Crawls

Second Movement: Team Leader: Lil’ E (Thankfully we don’t have to carry him.)

14 blocks, 3 plates, and pallet. 1/4 mile to Church of God (shout out from Red Banjo). One casualty

1/2 way – YHC down (Uh-oh. That’s a tough ask. #HalfHippoHalfMan )

Almost there – another man down (Pax suddenly under extremely overweight load….literally)

Summary: Slightly better than poor. Missed time hack. Struggled moving together. Cadre reminds us the importance of constant communication in order to move as one team.

Result: Luckily no time for punishment. Need to double back to WEP for COT.

Final Movement: Team Leader: Can’t remember but he did a great job – sound off in comments!

14 blocks, 3 plates, and pallet. 3/4 mile to WEP. No casualties (at the start).

1/2 way – 2 men down (luckily it was skinny people like MacGyver and Rooney)

Almost there – another man down (Pax under lots of weigh but finishing strong)

Summary: Better! Missed time hack by small margin but more communication and teamwork to carry the load.

Result: Minor punishment with 3 Min of Mary.

COT

STRONG work out there by everyone. Pax were stepping up left and right to carry the load and help out the men to their….left and right. Constant #IamThird practice out there. Special shout out to FNG – Road House for the HUGE step up to Team Leader on his FIRST (that’s right – FIRST) F3 Post!!! Incredible work. Private Ryan is an unforgiving Cadre or as the kids say these days he has “no chill”. Another nod to the 4 brothers that were saddled with the no-so-great task of trying to carry YHC. I apologized profusely for the toll the holiday season took on my waistline. Welcome The Fort FNG – Poncherello. Great to have you join us brother!

I can honestly say that gave you a fair taste of what a GORUCK Challenge would feel like. Now just do it for 11 more hours, cover 12 more miles, in total darkness, under A LOT more weight, with a TON more PT/punishment, while getting yelled at A LOT more than you did this morning….and you’re there! Sounds fun doesn’t it???

Announcements: For everyone who missed Santini’s talk about Purpose in your Career yesterday – it was a great event. The Pax are encouraged to reach out to the fantastic resources amongst your F3 The Fort/Indianland/Rock Hill brothers. They can help you find purpose not only in your career but in your life. They are ready and willing to serve!

Always an honor to lead such a great group of men. Humbling to see what this Army for Good is doing for me personally and this community. Aye!

TClap |

And it burns, burns, burns…the ring of fire

2015-01-29Leave a comment

QIC: Double D
When: 01/27/15
Pax: Sir Topham Hat, Airborne, Full Count, Esso, Chaser, CSPAN, Red Banjo, Crab Cakes, Magnum, Acme, Anchorman, Sechrest, Rosetta, Green Wave
Posted In: Block Party

15 loyal, veteran pax entered the Tue AM gloom and fell into a burning ring of fire… they went down and the flames went higher. But they all came out the other side to carry a purposeful spirit into their weekday vocation.

The Thang

Warm up run to WEP sign

Karaoke along 160 switching sides at each tree

Run back to sign switching back to front at each tree

COP — IWs, Windmills, SSHs, Mtn climbers,

Mosey to playground and split into three groups
Group 1: Pull-ups
Group 2: Sumo squats
Group 3: Swing crunches
(45 secs continuous for each exercise, then rotate)

Mosey to path for Ring of Fire (aka Drill bit)
Run full lap with stops at each 1/6 milepost for:
Bomb jack x10
Monkey humper x15
Calf raise x20

Plank sequence

Mosey back to playground for smaller Ring of Fire (Sprint Cup Series)
Carolina Dry Docks x10
Merkins x15 (vary on each cycle)
Dips x20
Run lap around playground
(3 full cycles)

Partner up and line up on park side of playground
Wheel barrow to path (switch as needed)
Run to parking lot at top of hill
Burpees x15 OYO
Run back to path
Wheel barrow back to playground (switch as needed)

Makhtar N’Diayes

Run home

COT

Naked man moleskin

T-claps to the pax on a very workmanlike effort. Little grumbling…just getting the job done on a frosty morning.

Great to have Red Banjo back in action!

Nice to see Crab Cakes posting with some regularity again…kinda like the prune juice diet.

Tried not to let the ruckers with a tomato in action during the same period outdo us. Nice work for getting on the ground and tackling the hill in the bottom of the 9th inning!

Best wishes for a great week chewing on how our purpose intersects with our career. Hope to see everyone at Santini’s 3rd F session on Fri 0600 at Eternal.

TClap |

A Very Black, Black Diamond

2015-01-29Leave a comment

QIC: Senator Tressel
When: 01/29/15
Pax: Decibel, Funhouse, Maximus, McGuyver, Sir Topham Hat, Zima
Posted In: Uncategorized

Seven men met at very dark Pleasant Knoll Elementary School this AM to hit it hard at the latest installment of Black Diamond. Here is what they did:

The Thang:

Leave the school and head out to Whitley Mills neighborhood for a one mile run. Start off at an easy pace and pick up the pace at the half way mark all the way back to PKES.

COP

SSH x 50, Squat x 30, Merkin x 10, IW x 30, Cherry Picker x 20,

Wide arm merkin x 10, walk up to CCD x 10, walk down to regular plank, left arm/leg high, flip to inverted plank, dips x 10, right arm/leg high, back to plank, down to elbows, back to plank, drop to 6″, up/down to 6″ again, – no break in between.

LBC x 25

Mosey to playground for pull ups and army crawl. Pull ups x 10, army crawl to swings and back. 3 cycles total.

Mosey to retaining wall for high step (hoist) ups x 10, mosey to school wall for extended wall sits with arms out and high

Run quick lap around playground, head back to he front of the school, and meet at the base of the stairs, partner up.

Wheelbarrow up stairs, run down the path and back to the stairs, flapjack. Do 10 cycles.

Quick jog to the base of the big grassy hill (rather steep!). Mini-Jacobs ladder, 1-5, burpees at top.

Mosey to the flat grass area for ab work: Russian twist x 20, Hello Dolly x 20, Grave Digger L/R x 10, LBC x 20

COT

Great work by the Pax today on a perfect winter morning. – temps in the 20’s, no wind, and a clear sky, loaded with stars. We were truly in the gloom this morning as PKES is almost totally black before 5:30 when the lights come on. Had a strong group today and YHC tried to keep the pace quick with no 10 counts and mostly fast jogs between stations. Black Diamond workouts are a great way to try out new sites and push a little harder. It was a pleasure today as always, and I appreciate the six men who joined me this morning.

Pleasant Knoll is a potential site for a new Tuesday workout. Sign off in the comment section with your likes and dislikes.

Announcements:

Prayers for safe travels for Maximus (Alabama) and Zima (mission trip to Columbia)

Chicken and Wisdom led by Santini tomorrow on leadership and faith in your life.

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Pre Blast: Old Town in Rock Hill

2015-01-29Leave a comment

QIC: Posh, Double D and Pusher
When: 2/2/15
Pax: All Pax from the Fort, Rock Hill and Indian Land
Posted In: Uncategorized

Old Town starts Monday, February 2nd!

Are you ready to start another busy week at the office? Do you need a jolt of pain to face the challenges ahead of you? Well, Old Town in Rock Hill has just the right medicine to cure what hurts!

The Pax of Rock Hill are excited to announce the addition of another AO and this one is sure to provide an excessive amount of downpainment options! From parking garages to Fountain Parks to City Hall, there is plenty of ground to explore in Old Town. This will be a running/boot camp workout which should include 2-3 miles of running coupled with all of the usual pain that you know and love.

Old Town will be on Mondays at 5:15 AM and is located at the Wells Fargo Bank at 113 East Main Street. Parking is located behind the bank. See the map link below:

https://goo.gl/maps/v7Ob8

See you in the gloom!

TClap |

82 Strong

2015-01-29Leave a comment

QIC: OBT, Dredd
When: 01/24/2015
Pax: Jekyll, Deacon, Lug Nut, Old Bay, Airborne, Heisman, One-Niner, Ringer, Maximus, Dolphin, CSPAN, Bay Hymm, Double D, Tatanka, Gunny, Gears, Pebbles, Longshanks, Rooney, Gigawatt, Posh, Flat Tire, Mile High, Opie, SharkNado, WWL, Audit, Pusher, Bubba Gump, Chicken Hawk, Beast, Santini, Mcgruff, Crawdaddy, Cable Guy, Solid State, Beacon, Magnum, Zima, Spackler, Acme, Trucker, Twister, SO, Cornhole, Flipper, RedEye, Stang, HardDrive, Gobbler, Spits, Gridlock, General, Duck Hunt, Dark Helmet, Smuggler, Minute Man, Package, Destiny, Change Order, Sugar Daddy, Hasselhoff, Mayhem, Crabcakes, Lil-E, Padre, Burgundy, Pontiff, Dear Abby, Pale Rider, Bounty Hunter, 8-FNGs (Biltmore, Lumbersexual, Stickbuilt, Yeager, Nudeberry, Floyd, Tronch, Cruiser)
Posted In: The Fort, The Reservation, The Snake Pit

With a full parking lot, one would have thought Indian Land Middle School was open for business at 0630 on a Saturday. However upon further inspection you actually would have seen an assembly of barbaric, testosterone filled, God fearing, F3 bleeding bunch of men. With #82Strong the normal cries of mumble chatter sounded more like the cries of some deranged Gorillas welcoming the epic beat down soon to come.

Warm Up:
OBT leading:
Run to back of school for warmup COP: SSH; Merkins; Flutter Kicks to Protractor; Low Slow Squats

The Thang:
Run to angled wall in front of school for People’s Donkey Balls: 45 seconds People’s Chair with 10 x Air Presses; 10 x Donkey Kicks; 30 seconds Balls to the Wall; Repeat 3x.

Using carpool loop in front of school, The Dirt MacDeuce:

Set 1: Wide-Arms, LBC, Squat Jumps
Run 1 lap
Set 2: Carolina Dry Dock, Bicycle, Stump Jumpers
Run 1 lap
Set 3: Diamond Pushups, High Flutters, Mountain Climbers
Run 1 lap
Set 4: Crab Roll, OYO Burpees (local flavor), Jumping Lunges
Run 1 lap

Handoff to Dredd.
Run to Bus Parking Lot for Pusherama.

Run around back of school, pausing periodically to take it back to the 6 with Bear Crawls and Lunges.

COT

Moleskin:
Big thanks to OBT and Dredd for making the trip down to come lead this non-PC group in Indian Land. It was definitely a memorable day for the Fort Region as a whole, which will go down in the books as the largest convergence in The Fort’s history (hopefully this doesn’t hold for too long). Special thanks goes out to CSPAN for helping organize this convergence and One-Niner for calling ahead to Didees diner warning them of the madness they soon would experience.

T-claps to our core Indian Land tribesmen for keeping the momentum going with new and fresh ideas for workouts that are 100% CSAUP (every Q). Wanted to give recognition to those tribesmen for each being the High Impact Man – Pebbles, One-Niner, Opie, Sharknado, Ringer, Beast and our new addition Heisman (who was 100% on board from his first posting).

Announcement(s): Indian Land will doing “The Murph” this Saturday (1/31/15) which will act as its Fit Test, where it will be performed once every 8 weeks. Come on out and join the madness… make sure you bring a watch to keep your time.

Lastly, welcome FNGs – Biltmore, Lumbersexual, Stickbuilt, Yeager, Nudeberry, Floyd, Tronch, Cruiser

Bounty Hunter over and out!

TClap |