Ice-Block Party @ WEP

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21 Pax posted on a 9 degrees morning to get thier Man Card punched twice for a frost bite beatdown.

FunHouse @ Q

COP
1/2 lap around WEP
SSH X 40
Imperial Walkers X 40
Mountain Climbers X 30
SSH X 30

get Moving to the Hill

Accumulator with a Hill
SSH X 40
Jump Lunges X 15, SSH X 40
Plank Punches X 40, Jump Lunges X 15, SSH X 40
Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40
Burpees X 15, Freddy Mercury X 40, Merkins X 15, Squat Kicks X 40, Bomb Jacks X 15, Plank Punches X 40, Jump Lunges X 15, SSH X 40

2 minutes of Flutter kicks

COT

Naked (with at least 3 layers on) Moleskin:
The goal today was to stay warm, keep moving. Mission accomplished! ….Until the COT and 8 seconds later, frozen! Everyone showed up ready to work and get through the coldest post to date. Inspiring to see all of the Pax coming out ready and willing.

Reminder that Santini challenged the Pax to get a single word to give direction in your life for 2014. Keep that word close to your heart and head as we move into this new year with growing families and trying times.

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Resolution Run Double Down Part 1: The Warm Up

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78 zealous Pax converged in the gloom at the 19-degree frozen tundra of WEP to honor a brother (Joe Davis), support a brother (Rock Thrill) and commit themselves to shed personal idols (ie, addictions) in favor of a higher purpose.  On a day when 5k runners needed extra time to warm up in order to prevent injury, Santini did not disappoint as QIC.

The Thang

Short warm up run to COP consisting of SSHs, IWs, Slow squats, Bomb jacks, Merkins

Split into six squads

Drill bit by all: run 0.6 mile loop around WEP w/stops at every 1/10 milepost for 10 merkins, 10 bomb jacks, 10 squats

Squads rotate among six stations:
+ Station 1: Stairway to Heaven – run up hill stopping at each of 6 lampposts for burpees (1, 2, 3…)
+ Station 2: Seal Team sit-ups – lock arms for 20x followed by 20 merkins followed by 20x sit-ups
+ Station 3: Bear crawl, lunge walk, crab walk, sprint (rinse and repeat)
+ Station 4: Pull-ups x10, dips x10, run lap around playground (rinse and repeat)
+ Station 5: Run to hill for Jacobs Ladder w/burpees to 5
+ Station 6: Long hill sprints 4x

COP for core blast — plank series, oblique dips, partner leg throws, hello dollies, flutter, SSHs x50

COT

Happy to have so many Pax share pain and brotherhood at The Fort!  Special credit goes to FNGs for braving bitter cold and taking on a Double Down for their initiation.  Keep bringing it!

Santini challenged the Pax to develop a single word that would serve as a personal theme for 2014.

Rock Thrill thanked the Pax for support of his brother and family.  God works his plan in his own ways, as evidenced by 78 Pax and 600+ runners at the event.

Honey Bee and Wingman outdid themselves in terms of rations for outdoor coffeeteria, complete with propane heaters!

Until next time – Aye!

 

 

 

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Prime time pain

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20 Pax posted for a NYE pain in a prime number doses.

The Thang

Run halfway around WEP

Form line across facing hill – lunge walk, backward lunge walk, karaoke right, karaoke left, plank it up at hill

Line up across bottom of hill w/back to hill

Decline merkins, SSH, donkey kicks, SSH, CCD, SSH ( repeat cycle)

Run across WEP back to path and plank it up

COP – Sumo squat, jumping lunge, monkey humpers (repeat cycle)

Run back to hill

COP – Hello dolly, rosalita, slow flutter, russian twist, grave digger

Run back to path

Plank punch (endless cycle by Funhouse)

Run to playground and partner up

Alternating pull-ups, decline merkins and dips interspersed w/lap around playground (repeat cycle)

Run home

COT

Naked Man Moleskin

Strong effort by all Pax on last workout of 2013!  Prime number sequence insipred by YHC’s 47th (prime time) birthday on 12/31.  Thanks to all for opportunity to lead and reach beyond my comfort zone this past year.  Looking forward to more growth in 2014’s gloom!

 

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Laces In/Laces Out – Flapjack City (minus Wesley Snipes and Ice -T)

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2014

15 PAX showed up post New Years celebrations and 14k trail runs to endure a little Thursday morning pain before the big weekend convergence.

After the Laces out crowd took off running, the Laces in crowd headed off into the gloom of Ft Mill.

The Thang:

Run to open area next to Founders Bank

COP:    

Plank series

SSH x 20

CCD x 15

LBC x 20

Peter Parker x 15

Mountain Climber x 20

Mosey across street to bottom of Hill and Partner Up

#1 Run to top of street (uphill)

#2 Squats

Flapjack

#1 Run to top of street

#2 Squats with leg kick

Flapjack

Mosey to Grassy part of Hill

#1 Bear Crawl to top of hill tree line

#2 Merkins

Flapjack

Rinse & Repeat

Mosey to Springs front Parking Lot

#1 Run two suicide sprints

#2 People’s Chair (Wall Sit)

Rinse & Repeat for 4 reps total

Mosey to front of Springs building

#1 15 derkins

#2 15 dips

Flapjack

Rinse & Repeat

Mosey to lower parking lot

#1 Run two suicide sprints

#2 Wall Pull Ups

Flapjack

Everyone Wall sit for 20sec count

Rinse & Repeat

Mosey to WEP

COP for 5 min Ab series

LBC x 15

Parker Peter x 20

Rosalita x 15

Hi/Slow Flutter x 15

Merkins x 10

Hello Dolly x 20

IW X 20

COT

  • 3rd F Chick filet Friday 6am
  • Jan 4th convergence 7am, 8am coffeteria, 9am 5k
  • F3 Lone Survivor showing, detail on F3 site
  • Prayers for all PAX for new year blessings
  • New Year = New EHL (Emotional Head Locks) Get new guys out!
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PREBLAST – No Alcatraz this Saturday, Jan 4

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This is a note to remind everyone that Alcatraz will not be held this Saturday, Jan 4.  Meet at Walter Elisha park at 7am for a convergence with The Fort and Charlotte area F3 groups.  The Joe Davis 5K will follow for those wishing to ‘double down.’   This is sure to be an awesome event and an excellent way to star the new year.

A handful of F3ers from the Knightsbridge subdivision held an impromtu kettle bell workout to sweat out the remains of last night’s festivities.  Trucker hosted the event in his garage.

The Thang: (posted on behalf of Trucker)

To the music of Tool, Rage Against the Machine, Soundgarden and others:

Merkins (up hold/down hold)

Clean and Press (1 min per arm)

Upgright rows (1 min)

Curls (1 min per arm)

Triceps press (1 min per arm)

Shoulder raises (1 min per arm)

LBC’s for 1 min

Run down street to stop sign and back (approx 200 yards total)

Lunges (1 min each leg)

Rinse and repeat all of the above

Finish with abs:  low flutter, Russian twist, LBC’s (each exercise for 1 min)

Moleskin

Working out with my neighborhood friends was the best way to kick off 2014 – great idea Trucker!   Roach had been away from F3 for a while and he blasted his way back this morning with a strong showing.  Praises for the great weather, our health, little Noah eating more, and a healthy baby boy for Mr. and Mrs Badger.   YHC is lucky to know you guys and looks forward to another year of F3 adventures.    Cheers!

 

 

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The Accumulator…………. of Pain

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9 PAX arrived in the cold, gloomy outfield of Alcatraz to recieve thier Christmas beatdown.

Bob Barker at the Q:

2 laps around the baseball field.

COP
SSH X 30
Squats X 25
IW X 30
Mountain Climbers X 25
Merkins X 15
LBC X 20

To the parking lot:
Group 1: sprints with 5 bomb jacks at each end of lot X 2
Group 2: 10 pull ups, 15 dips, 20 step ups

Rinse and Repeat

Back to COP #2
SSH X 30
Squats X 20
IW X 25
Mountain Climbers X 25
Freddy Mercury X 20
Hello Dolly X 10

Pass off Q to FunHouse

Accumulator of Pain
Plank Punches X 40
Bomb Jacks X 15, Plank Punches X 40
Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Burpees X 15, SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
Plank Jax X 40, Burpees X 15, SSH X 40, Merkins X 15, Freddy Mercury X 40, Bomb Jacks X 15, Plank Punches X 40
End with a Suicide with 3 excercises at the end of each one….

COT

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The Armory – Real Men Show Up and use Kettle Bells!

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Another mild morning on the parking lot of Forest Hill Church for a round of pain at The Armory.

5 PAX punched their man cards and showed up to workout regardless of holidays, family and fartsacking….Colds, coughs or whatever else. F3 is about being there! Physically, Mentally, Spiritually!

The Thang!

5:15am Jump out of truck, tie shoes….take off!!

First Round:

Run Lap around parking lot

1. Two-Handed Kettlebell Swing x3

2. Two-Arm Kettlebell upright Row 3x

3. Figure-8 x3

4. Kettlebell High Pull x3

Second Round:

Run Lap Around Church

1.  Kettlebell Front goblet Squat x3

2. Lunge Press x3

3. Sumo High-Pull x3

4. Russian Twist x3

Third Round:

Run Lap around Church

1. Merkins x3

2. Halo x3

3. Tris x3

4. Bis x3

Wrap Up:

Suicide Run

Wall Sit 1 min

Suicide Run

COT

Praise for Decible and family. Noah is doing great in his treatments.

Prayers for Senator’s family and conintued recovery as well as all our families this holiday season and winter months.

Prayer and Challenge to all PAX, to make room in our busy lives for Christ, the word and relationship with your creator!

Peace!

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The Fort: Surprise Me

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21 PAX posted at The Fort post Christmas workout.  Among the crowd pleaser workouts was also a word from Santini on praying a simple prayer for 30 days in the New Year.  “Surprise Me God with what you’d like to show me in the world”  Stand back and see how he shows you a world that you have not seen before.  People in your life that you’ve missed or overlooked.  Pain and needs in the world that you can support.  Opportunities for friendships, relationships, and support.

The Thang

1/4 mosey to COP.  Santini leading.  30 SSH, 30 Imperial Walkers 20 Windmills, 10 Proper Technique slow Mountain Climbers.  10 Peter Parkers, 10 Parker Peters, hold 6 inch pushups. 30 SSH.  Form into platoons with Squad leaders.

Squat platoon – 15 slow squats, holding.  mosey in squad formation to trees for wind sprints in waves with platoon holding with SSH until their group goes.  Finishing group does merkins until remainder of platoon finishes.

Seal Team Situps.  2 sets of 20.  Flip for 10 Merkins in between.

4 groups with squad leaders.  1 station (stairway to heaven) 1 to 5 burpees ascending up the light poles.  Seal team station of situps 20 count.  Sandbag low crawls for 25 yards carry back bag upon completion.  4th station is 5 bomb jacks alternate 5 merkins – repeat 4 times.

Hand off to WWL for second half.

Mosey half way to church
Jack web 7
Mosey to church, partner up, split into 3 teams
Team 1 on modified sweet baby jesus
Team 2 on suicides
Team 3 on 50 squats 50 abs
Rotate through all 3
Pushup pyramid to 10
High slow flutter

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Game Plan – Proverbs 24 “Do the Little Things”

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Proverbs 24 cuts to the chase and is to the point in its delivery. This chapter really teaches us to have a foundation and plan before building our house. That house can be at work, home, marriage, raising kids and other relationships. Be prepared in all we do and have wise council when doing it. The lazy and unprepared person ends up in a disaster; however the wise and well prepared can sit in content because they were ready for life to happen.

Key Verses:

3 By wisdom a house is built,
and by understanding it is established;
4 by knowledge the rooms are filled
with all precious and pleasant riches.

All knowledge and wisdom comes from God and by having him in our life, we not only gain wisdom and understanding but we can rest in his promises and hope.

11 Rescue those who are being taken away to death;
hold back those who are stumbling to the slaughter.
12 If you say, “Behold, we did not know this,”
does not he who weighs the heart perceive it?
Does not he who keeps watch over your soul know it,
and will he not repay man according to his work?

When we see someone on a road towards destruction, we need to throw a lifesaver. Sitting back and claiming ignorance or “none of my business” is not how we show God’s love to others.

17 Do not rejoice when your enemy falls,
and let not your heart be glad when he stumbles,
18 lest the Lord see it and be displeased,
and turn away his anger from him.

“No Pay Backs”….do not seek revenge or gloat in the wake of other’s failures, but rather lend a hand and look to Glorify God in their situation.

30 I passed by the field of a sluggard,
by the vineyard of a man lacking sense,
31 and behold, it was all overgrown with thorns;
the ground was covered with nettles,
and its stone wall was broken down.

Keep our house in order so that anyone passing by can see that God is first in your life. By doing the little things each day in our marriages, kids, financial and prayer life /spiritual life we keep ourselves from wondering down the wrong road and asking ourselves “how did I get here”? It take a little work each day….don’t be lazy!

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Post Holiday Fun at the Park

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Posted on behalf of Bob Barker

Eight hearty individuals shook off the effects of the holiday gluttony to get back to business with a good workout in beautiful, cold conditions:

30 SSH
25 IW
25 mountain Climbers
20 Slow Squats

Mosey to path…drill bit with 10 SSH, 5 bomb jacks and 10 LBC at each post.

25 SSH
20 IW
20 mountain climbers
15 Windmills
15 squats

Mosey to hill, reverse Jacobs ladder with 5-4-3-2-1 burpes

20 SSH
20 IW
15 mountain climbers
15 squats

Mosey to playground, 10 merkins, 10 SSH, 10 LBC with lap around playground after each set

10 merkins
10 LBC
10 Freddy mercury

10 Hello Dolly

10 Rosalita

10 Russian twists
10 dying cockroach
10 wide arm merkin
10 X’s and O’s
Red Banjo ran solo to  Baxter and back and joined the group for COT
Moleskin
T-claps for those who were in town and didn’t fartsack it this morning.  It was tough to get up this morning, but we all sure felt great when we finished.
Announcements
In case you haven’t heard – Jan 4 Convergence at the Fort with Charlotte Metro followed by the Joe Davis 5K.  Still not too late to sigh up!
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