F3 at the Nativity

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22 PAX posted in the Christmas Eve gloom to contemplate our F3 brother in the Holy Family, warm up the vocal chords for the holiday church service and work up an appetite for Christmas dinner.

The Thang

Drill Bit (the Caroling version): continuous exercise at each stop on the loop while Pax belt out a traditional Christmas favorite – Merkins, squats, plank series, squats, merkins

COP – SSH, Mtn climbers, jumping lunges, hello dollies, high super slow flutter, LBCs

Run to the hill for a full Jacob’s Bear Crawl Ladder (no singing on this one!)

Run to playground and partner up
Partner 1: continuous Picabo Streets over barrier / Partner 2: sprint to path and back (flap jack)
Partner 1: continuous board jumps over barrier / Partner 2: sprint to path and back (flap jack)
Rinse and repeat both series

Run to brick wall at Springs building for alternating People’s Chair and Balls-to-the-Wall (3 rounds)

Run home

COT

Strong showing in numbers and effort on a day when the alluring Sirens of cold weather, wet grounds and holiday schedule were singing sweet fartsacking hymns to all.  Odysseus would be proud!

Never seen Twister run so fast as he did upon the announcement that Red Banjo would kick off the singing for the first stop on the Caroling Drill Bit — fortunately he found those ear plugs in his car quickly and made it back in time for launch.

We started and closed with a reminder of Joseph at the Nativity.  He is somewhat overshadowed in the Christmas story by the other two well-deserving stars, and even by angels, shepherds and wise men.  While we know very little about him, we know he was essential.  He was the man.  He was the husband.  He was the leader.  He was us.  Put yourself there.  He is something of a blank canvas.  Reflect a bit on him…on how you see his story…on its intersections with your story.

Merry Christmas!

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We ran and ran and ran……

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Posted on behalf of Cable Guy and White Lightning

12 Strong did some running and strength work on this pre-Christmas Saturday

  The Thang…

 Cable Guy on the Q

 LAPS… through both fields

COP

25 SSH  

25 IW

25 SS SQUAT

20 MCP

BIG LAP

COP 2ND FIELD

20 SSH

25 CDD

25 HELLO DOLLY

15 WIDE MERKINS

BIG LAP

 COP 1ST FIELD

14 MCP

25 ROSALITA

20 SSH

 SPRINT FROM ONE FENCE TO THE OTHER

 Hand off to White Lightning

 Mosey to the dugout – Split into 3 groups

      1.  Run the field

     2.  CDD’s / LBC’s

     3.  People’s Chair – Passing the Kettlebell

 Each group cycle through 1-3. 

 Pick your Pain – First person picks the exercise and runs the field.  The Pax performs the exercise until his return (Merkins, LBC’s, Squats, Froggers, CCDs, Burpees, etc.)

 Indian Run around the field

 Jack Webb 1 to 4 / to 10

COT

 Moleskin

 Good hard work by the Pax today.  We ran a lot which is good for the endurance and helps keep the ‘cookie weight’ in check.  Lots of groans were heard during Jack Webb’s today and lots of gas too from the usual suspect.  Way too warm for Christmas for sure, but we all remembered what this holiday is about and we are blessed to be out another Saturday.

 Announcements:

 BIG convergence on January 4 at Walter Elisha Park – The Fort is hosting all Charlotte metro groups.  No Alcatraz that morning.  Joe Davis 5K run following for those who double down.  It’s a great cause and a great way to support a fellow F3 brother!

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The Fort: Seasons of Blessings and a Sweet Baby Jesus

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QIC: Deacon, Santini

Pax: Rooney, Hard Drive, Macgyver, Double D, Twister, Red Bango, Greenwave, Beast, Repeat, Mater, Cobra Kai, High Life, Venture, Package, Chicken Wing, Menthol, Sasquatch

Deacon was first at Q

Inspiration:
– The holiday season can be a special time for many
– It can be a challenging time for people who are suffering from loses (ie. loved ones, jobs, etc)
– Try to be a positive influence on the people who are struggling this season
– Take time during this busy season to thank God for his grace, blessings and for his son who is a moral model for all of us

COP:

Bomb Jacks (15x), Sumo Squats (15x), Mack Tar Jies (15x), V ups (15x), Peter Parkers (15x), Oblique Ups (15x)

Mosey to mid-field.

COP :

Star Jacks (15x), Peter Parker Push Ups (15x), Stationary Lunges (16x), Freddie Mercuries (15x), Parkers Peters (15x), Boxer Twists (20x)

Jacob’s Ladder

* One partner does merkins while the other runs up the hill, does 5 bomb jacks, and back

* One partner does high slow flutters  while the other runs up the hill and does 5 bomb jacks

* One partner does Carolina Dry Docks while the other runs up the hill and does 5 bomb jacks

* One partner does Rosalettes while the other runs up the hill and does 5 burpees

Santini on Q

Form 2 lines with Squad leaders.  Platoon formation run to the Church of the Nazerene.  Satellite runs around PAX platoon for 1/4 mile.  Arrive at Sweet Baby Jesus manger scene.

Platoon formation  for 12 days of Christmas.  Ascending 1 burpee, 5 SSH, 2 Burpees, 5 SSH… up to 6 – then switch to Merkins 7 with 5 SSH up to 12.  20 Deep Squats (slow).  Carolina Dry Docks 15 – then Morracan Nightclubs, repeat.  Platoon run back.  Stop at Flag and say pledge of allegiance remember all those soldiers who have died and that are serving down range today.

Ran to COP – Merkin, LBC flip sequence.

COT

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Tribulation Leads to Hope

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The Virtual Shovelflag was planted and 8 Faithful headed into the Gloom…

The Thang:

Mosey to upper parking lot behind NAFO;

COP – SSHX25; IWx25; Merkansx15 – stay there – MCx25; Copperhead Squatsx25;

Short Q School (SSHx10 led by Chicken Wing or maybe Chicken Hawk I can’t remember which one of yous twos is which; SSHx10 led by Gilmore) TCLAPS to these guys for stepping up into the Sneak Attack Q School;

WideArmsx12; Peter Parkers x 20;

Follow me around back of NAFO gather at top of parking lot hill – Partner up for Tribulation Relay – Partner 1 does 5 burpees while partner 2 lights out, partner 1 then chases and catches partner 2, when caught, partner 2 does 5 burpees and repeats.  Did two laps around NAFO to Plankorama.

6MOM – Dolliesx25; Rosalitax25; low flutterx25; Oblique V ups 10x each side; Russian Twistx25; Superman; Merkan x 15.

Follow me to Elementary School Playground for circuit – Foot on swing Pikeups x 20; Pullupsx10; Dipsx15 – Two circuits.

Mosey to bottom of ROTC Hill – Sprint to Top,

COT.

Naked Man Moleskin –

After absconding for a number of weeks, It was good to be Back in the saddle at AoP.

Prior to launch, as we gathered in the Gloom to await the 0530 light switch flip, we discussed IronMags (who has been conspicuously absent from the workouts, allegedly because of cold weather induced asthma or some other #lameoexcuse) message from Sunday about the Hope of Christmas and that Hope finds its roots in something that is not normally associated with Christmas, but that is part of the foundation of F3 – tribulation.  He provided the analogy of the 4×100 relay and that each leg stands on its own for the individual runner, but that the combined effort of the team enduring the agony of their leg and pushing through is what elevates to victory.  By digging as hard as possible through our tribulation, we learn perseverance.  Through persevering through trials, we develop character.  And as our character develops we develop that true Hope that has its foundation in Christ.  Thus, we had an opportunity to experience all of these in the Tribulation Burpee relay.  We also had opportunity to help our partner out by not sprinting whilst our partner was doing burpees (like Cake Boss did out of the chute, making it almost half way around the school before I caught him).

Aye.  Keep the Tribulation and the Hope coming.

LM Out.

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A Fort Family Reunion / “KEEP RUNNING!”

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28 PAX posted at The Fort “BLOCK PARTY” for our first of many “family reunions”

We started off with a prayer for the Kiawah group, and for the continued success and health of each runner and The Fort.

The Thang:

Slow mosey to COP:

10 each X 10 different exercise = warm up

Run the drill bits of WEP = 5 x 4 exercise (Burpee, Merkin, Squat & SSH)

We were supposed to make a full lap, and then return to the slowest man so we could all finish together. While Waldo and I stretched out the last man, and Red Banjo made multiple laps it became obvious my instructions were not clear, and at that point the town of Fort Mill heard me scream “Keep Running”.  The group basically got another ¾ lap in and some even got the exercises in.

Back to COP:

25 each X 10 exercises to complete the waking up process

Line up and complete 3 rounds of Ark Loaders using the tree line for sequence changes

Quick set of Ab Lab

This was not planned to be easy workout, and I apologize to any if felt shorted…but that is OK because the “PAX chatter” was great to hear again, and the PAX spirits were so high. Special call out on the return of FNGx3 (to the works too much / fartsack third power) === REDEYE

Slow mosey to COT:

Naked Man Moleskin

We all discussed the success of the Kiawah group, sounds like a great race & fellowship

Happy Birthday to WWL

Thursday Christmas Party

Joe Davis Run

Check the weekly email from THE FORT

The Fort is looking at some additional races / runs and activities to keep the momentum up on the fitness training.

Great shares yesterday on both prayer requests and answered prayers, continue to pray for our group, especially those under additional pressure because of the holidays. Safe travels & Merry Christmas.

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

CSPAN-over & out

 

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The Armory – Monday Morning Blues

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5 PAX show up for a bake off with Cake Boss. It was a chilly Monday morning and many of The Fort PAX fartsacked, but we’ll give them a pass after their Kiawah run. However their butts better be back out there the rest of the week!!

The Thang:

Round #1 (3 sets with 30 sec break between)

Run Lap – (around church building to change scenery)

Goblet squat

Curl right/curl left

Merkins

Round #2 (3 sets with 30 sec break between)

Run Lap

Shoulder press R/L

KB pass between lunge

Triceps extension

LBC’s

Round #3 (3 sets with 30 sec break between)

Run Lap

Two arm Kettle bell swing

Curtsie lunge

Rows

Mountain climbers

Round #4

Suicide Run to Funeral Home Wall

1 Minute Wall Sit

Suicide Run Back to COT

COT

Announcements: 2nd F Thursday at Fort Mill Towne Tavern Hwy 160 7pm – bring M’s 2.0’s (optional)

Prayers: Boy Band’s mom’s health improves. All PAX as we head into CHristmas, last week of school and travel.

 

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Audit & CSPAN inspired tribute to Kiawah

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12 PAX posted at a rainy Fort looking for a motivating start to their weekend (Trucker reported in 12 to Alcatraz, & 14 of The Fort looking at a quick jog on the beach at Kiawah).

We started off with a prayer for the Kiawah group, praying for a safe, and successful race for each runner.

The Thang:

Audit @ Q:

Tribute to Kiawah, warm up was running the drill bits at WEP and 20 SSH hops. Plank fest until group finished lap.

Partner up= 5x series of a long run Jacob’s ladder with partner with bear crawls, merkins and run to the hill and back. Partner 2 did jumping lunges until the flapjack.

COP of exercises “The Crowd Favorite” was Jack Webb at a 10 to 1 ratio = shoulders are smoked/well done after this…wow

CSPAN @ Q for “Act 2”:

Mosey to hill= short run Jacob’s Ladder of 7 to 1 of Carolina Dry Docks

Mosey to Playground=3 sets of=10 pull-ups, 10 side pulls left & right and 20 dips.

At this point I was second guessing the groups commitment because it is rainy and cold and there was no chatter. The PAX step up and finish up at full speed

Partner back up for a series of partner push/pulls.

Form back in small COP for “dealers choice”, going round the clock calling out exercise, man to the right calls cadence until the man who called the exercise sprints around the outside the circle. We did this 4 full rotations and steady expanded the circle. High speed with low repetition equated to a full body workout.

Slow mosey to COT:

Naked Man Moleskin

We all discussed looking forward to hearing/comparing #warstory with Kiawah group

Happy Birthday to WWL

Thursday Christmas Party

Baxter Trail Run

Joe Davis Run

Check the weekly email from THE FORT

CSPAN discussed the leadership training that @gnarleygoat and NODA F3 is doing. Dr. Hartle gave his testimony over lunch on Friday. This is the 2nd and 3rd F. How can we do someting similar to this in Fort Mill?

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

CSPAN-over & out

 

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Under The Dome

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The thang:
25 SSH
25 Imp Walkers
25 Sumo squats
25 LCB
15 Merkins
15 Mountain Climbers
20 SSH
20 Squats
Split into 2 groups:
Group 1: 10 pull-ups, 20 dips, 20 leg raises per
Group 2: sprints to end of parking lot, 5 burpees, sprint back, 5 dombjacks; repeat until Group 1 is done
Switch and rinse repeat 1 more time
Navy seal sit-ups in honor of Army/Navy game today
Handoff to Decibel
Mosey to wall
Peoples chair
Split into groups
Group 1-Bear Crawl to wall and back
Group 2-Balls to the wall
Switch
Group 1- Crab walk to fence/run back
Group 2-Peoples Chair
Switch
Group 1- Inch worm ¾ of field/run back
Group 2- Balls to the Wal
Switch
Mosey to left field line
Reverse Walking Merkinsx10 (Crown Pleaser/compliments of F3 Atl)

Imperial Walkers x25
Wide Arm Merkinsx15
Cherry Pickersx20

Diamond Merkinsx10
Wind Millsx20
Carolina Dry Docks x15
LBC x25
X’s and O’s x15
Freddy Mercury x20

Sprint to Fence

COT

It was a beautiful day inside the Dome of Tega Cay. The heated turf was not functioning today but the balmy 40 degree temps inside the Dome made that irrelevant. Remember to thank God for your blessings

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AoP – Easing the Pain through Relationship

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Chicken Hawk

The Thang

The PAX came together and started at 5:30 sharp once the lights came on.  Starting at a cool 24 degrees the men were ready to get the blood flowing.  Today marks my first Q with the F3 faithful and it was a blast.

Before the sweat begins to spent a few minutes stimulating the mind.  My challenge to the PAX was to evaluate relationships in their life and try to love as God loves us.  God calls us to be in relationship with him and with one another.  It is a command from the lord and something we should all reflect on… what relationships in our lives do we need to invest in today?  John 13:34 A new command I give you: Love one another. As I have loved you, so you must love one another.

Then we started the fun, first we mosey up the parking lot in a single file line with the last member of the PAX being called by the line leader to run to the front to get the bodies warmed up to create the COP

COP

Seal Jacks – 20

Monkey Humpers – 20

Jumping Lunges – 20

Carolina Dry Docks – 20

Squats – 20

Freddie Mercury – 20

Mosey to the band parking lot for a little endurance team work… pair off and work together to finish!

50 Burpees while partner sprints

75 Mule Kicks while partner does bear crawl

100 Bomb jacks while partner runs backwards and then sprints back

100 Carolina dry docks trading off between partners

Excellent commitment to success by all to finish!

Mosey to the football field parking lot for a little more COP

Create a circle and everyone gets an opportunity to call an exercise and runs while the rest of the PAX does the exercise until he gets back from a run around the perimeter of the lights.  All exercises included 15-25 reps.

Imperial Walkers

Merkins

Wide Armed Merkins

Side Strattle Hops

LBCs

Mountain climbers

Hello Dollies

 

Several lessons learned about being Q:

– Learn to gauge the level of complexity of the work out

– Adjust on the fly

– Include fielder’s choice exercises because then the PAX can’t blame the Q for level of difficulty

– The key benefit is knowing when the pain will stop because as Q you are in charge

 

Announcements:

Canned food drive every weekend

Gathering at Town Tavern on December 19th including Ms and 2.0s http://t.co/5F2Tb9Lchl

Please pray for those traveling to Kiawah

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Good Thing I Don’t Have Hair…

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Posted by Senator Tressel on behalf of Maxiums

16 men weren’t deterred by the little bit of rain and the lotta bit of shoulder pain.  This workout could make it challenging to raise your arms, wash your hair or do any other normal day to day activities.  And thanks to Senator Tresse –  sorry about the abdominal pain you experience during laughing or sneezing.

The Thang:

Maximus on Q:

½ lap

50 SSH

12 Wide-Arm Merkin

20 Mak Tar Jah

10×40 Jack Webb

10 Merkin

Mosey to the Playground:

10 Pull Ups

20 Dips

Repeat 2 more times for 3 total sets

Mosey to the hill

Bear Crawl up, 10 Carolina Dry Docks, Jog Down

Bear Crawl Up, 10 Push Ups (Single Merkins), Jog Down

Bear Crawl Up, 10 Carolina Dry Docks, Jog Down

Hand off to Senator Tressel

Mosey to COP for Mary:

Hello Dolly x 25, Freddie Mercury x 25, LBC x 35, Rosalita x 25, Russian Twist x 20, Superman/parachutes hold for 30 secs x 3

Jacob’s ladder to 5 reps w/Donkey Kicks

Carolina Dry Docks x 10 in cadence to finish up

COT

Announcements: Christmas Gathering 2nd F 12/19 at Towne Tavern, Chicken Hawk (I think) Q’ing at NAFO High School tomorrow so post to support him, can food collection needs to step it up

Prayer Requests: Freebird’s Brother in Law and wife are expecting twins and probably will have to deliver the babies early, before Christmas.  Prayers for them and the doctors.  Senator’s wife is having surgery tomorrow.  Prayers for her and the doctors.

 

 

 

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