11 is the gloomiest number

2013-11-25Leave a comment

Posted In: Block Party

26 Pax posted for a serving a Tuesday morning torture at Block Party dealt by Repeat on his virgin Q.

The Thang

Double D in lead

Brief run around WEP

COP – Mtn climbers, squats, Carolina Dry Dock, Imperial Walker, SSH

Line up along tree line

Karaoke to second tree, karaoke back

Bear crawl to to first tree, lunge walk to second tree, run back

Backward bear crawl to first tree, backward lunge walk, run back

Suicides to third tree and back

Plank sequence

COP – Slow Freddie Mercury x20, Merkins x10, Hello dolly x15, Wide arm x10, Dying cockroach x15, Diamond merkin x10

Handoff to Repeat

Lap around WEP

Mosey to Hill for 11s — squats at top + jumping lunges at bottom (real crowd pleaser!)

Merkins x 10

LBCs x10

Head to playground

Pull-ups x10

Dips x10

Run home

COT

Naked Man Moleskin

T-Claps to Repeat on his rookie outing – he brought the lower body pain in high fashion!

Funhouse was salivating over an impromptu Q opportunity at the start before YHC yanked the rug out from under him…he is clearly ready for a day when the 2.0s are not in tow so he can unload some heavy artillery on the Pax.

BLCs or Backward Lunge Crawl will be new specialty for CSPAN!!

TClap |

Gloomy Day at the Rock

2013-11-23Leave a comment

Posted In: Alcatraz

The shovel flag was planted and 15 faithful gathered on a warm, but gloomy Saturday for a good beatdown.

The Thang (Bob Barker at Q)

2 laps around field as warmup….

SSH 25x, , Windmill 25x,, Squats 20x, , IW 30x, Merkins. 15x, Mac targe 15x

Line up on foul line, Partner up, one partner sprints while other does merkins, LBC, burpes

Mosey to wall, keep partner. Bear crawl to to dirt line as partner does wall sits. Then lunges, then bear crawls again.

35 SSH, 25 IW, 15 LBC, 15 Russian twists

Hand off to Senator Tressel

Four corners: break into four groups

1st corner group: Wall walk along concession stand wall to 2nd corner (crowd pleaser)

2nd corner group: Lunge walk to 3rd corner, then 10 donkey kicks

3rd corner group: Lunge walk to 4th corner, then 10 sumo squats

4th corner group: Lunge walk to 1st corner

Complete three circuts of each corner. Everyone plank when finished, then 10 merkins in cadence.

Mosey to landscaping brick curb for 10’s: 1 derkin/9 dips, 2 derkins/8 dips, 3 derkins/7 dips…..

Mosey to ball field and split into two groups:

Side shuffle around bases, alternating sides, then 10 burpees at home plate

Karaoke around bases, alternating sides, then 10 sumo squats at home plate

Power skip around bases, then 10 monkey humpers at home plate

Back to COP: Freddie Mercury x 20, Hello Dolly x 20 and hold 6″, Superman for 45 secs x 2

COT

Moleskin

The Pax put in a great effort today in warm, gloomy conditions. The wall walk (popular at Centurion in South Charlotte) was introduced to Alcatraz today by YHC. Looks like everyone loved it so we’ll be doing that one again. Great to see the 2.0’s this morning and the previous Saturdays. Welcome FNG/Little Lightning who should sleep well tonight and FNG/Double Shot. Also, welcome back last week’s FNG’s Cuyahoga and Thriller. Glad to have you back and hope this becomes your regular Saturday morning routine.

Announcements:

Remember your non-perihsable food on Saturday. If everyone brings just one item each Saturday, we’ll make a difference. A small, simple gesture with a great payback.

F3 will meet on Thanksgiving at 7am at Walter Elisha Park. Turkey Trot 5K in Baxter following the workout.

F3/The Fort convergence with Charlotte metro F3 groups on January 4 in Walter Elisha, followed by the Joe Davis 5K run. Don’t miss it!

TClap |

Game Plan – EAT MORR CHICKIN AND WIZDOM!!

2013-11-222017-06-16Leave a comment

Posted In: Alcatraz, Block Party, Golden Corral, Laces In, Laces Out, The Fort

EAT MORR CHICKIN AND WIZDOM!!

9 Knowledge seeking PAX Attended Game Plan this morning as we covered Proverbs 19.

We broke into 3 groups to get a little more participation and perspective on the word.

For verses 1-9, some key points included:

⁵A false witness will not go unpunished,
and he who breathes out lies will not escape. – Telling lies will catch up to you!!

verses 10-19

¹⁷Whoever is generous to the poor lends to the Lord,
and he will repay him for his deed. – What are you doing with God’s resources and are you serving his people??

verses 20-29

²³The fear of the Lord leads to life,
and whoever has it rests satisfied;
he will not be visited by harm. – Knowing the Lord gives us peace when all around us is chaos.

Game Plan will be open for Business on Black Friday. Proverbs 20!!

TClap |

The Push and Pull Method

2013-11-21Leave a comment

Posted In: Laces In, Laces Out, The Fort

32 Pax posted at The Fort looking for a motivating start to Thursday.

The Thang:

Laces out took out at full speed across WEP

Laces IN COP:
Slow walking warm-up SSH to first drill bit

Imperial Walker
Squat
USMC Push up / Slow Merkin
Squats
Peter Parker
SSH

Faster walking warm-up to second drill bit

SSH
Carolina Dry Dock
Windmills
USMC Push up / Slow Merkin
Squats
Peter Parkers

Partner up = Partner Push & Partner Pulls to four drill bit (crowd favorite)

Mosey to bottom of hill

Jacob’s ladder = Merkin top and bottom (Comedians and Math Majors = 1 on bottom & 7 on top)

Mosey to playground

Partner up = Pull-ups / lap / pushup / lap / pull-up / lap / pull-up / lap

On to AB Lab

Dollies
LBC
Slow flutter
USMC push-up
Slow dead cockroach

Run home

COT

Naked Man Moleskin

Happy Birthday Boy Band & SAW.

Next week Thursday is at 0700.

Thursday WEP is still the best show in town offering something for everyone. Runners came back in exhausted and Laces In returned energized.

Continue prayers for Noah, answered prayers for Boy Bands daughter’s surgery, and many prayers for Fun House’s wife & kids during her trip.

3^rd F Friday morning Chicken and biscuits with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

TClap |

AOP Backblast – Keep Serving

2013-11-202017-06-16Leave a comment

Posted In: Golden Corral

COP:

Star Jacks (21x), Imperial Walkers (21x), Diamond Meerkins (15x), Vups (21x), Peter Parkers (15x), Peter Parker Push Ups (5x), Oblique Ups (15x), Jumping Squats (15x)

Run around the school then pause for the people’s chair on the wall.

Two rounds of pyramid runs.

Round 1: LBCs, Merkins, Burpees (5 repetition increments to 15 and then back down until finished)

Round 2: High Slow Flutters, Carolina Dry Docks, Donkey Kicks (repetitions are in increments by 5 to 15 and then back down until finished)

Wind sprints in the parking lot.

COP

SSH (21x), Wide Arm Merkins (15x), Boxing Twists (21x), Jumping Lunge (10x), Bomb Jacks (15x)

COT

Moleskin:

We are called to serve others. Our self-centered focus can sometime distract us from helping those in need. This week, look for the opportunity to step away from your interests and to make an effort to serve others.

TClap |

The Armory – Pain in the Rain

2013-11-18Leave a comment

Posted In: The Armory

8 Pax braved the mild November morning for a round of Kettle Bell fun at the Armory.

The Thang:

Warm-up

Jog

Side Straddle Hops

Round 1 (3 Sets)

Shoulder Press

Bicep Curls

In/Out Abs (Plank Position)

Suicide between parking space

Round 2 (3 Sets)

Squat Bicep Curls

Lat Raises/upright row

Tricep Extention

Mountain climbers

Round 3 (3 Sets)

Kettle Bell Merkins

High Knee with a KB Twist (Imperial Kettle Bell)

Push up with a Front Raise Punch

Round 4 (3 Sets)

Plank with Leg Raises

Bent Over Rows

Ski Abs – Crowd Pleaser!!

Round 5 (3 Sets)

Front Raises

Clean and Press

Concentration Curls

Run Lap

People’s Chair – Sprint to COT

Moleskin: PAX flew in late this morning, but we jumped right in, no pleasantries this morning. 1/4 way in, the sandbags CSPAN had on Saturday broke and the rain came down hard, but the Pax pushed through.

Crowd is getting light at the Armory….I think some emotional headlocks are in order for FNG’s and existing PAX.

I challenge the PAX to examine themselves and ask God to lead them away from bad choices and towards wise ones. Read Psalms 139:23-24

TClap |

Prison Beat Down- Delivered

2013-11-16Leave a comment

Posted In: Alcatraz

17 Inmates posted on a pleasant fall morning for an unpleasant beat down

The Thang:

Jog around both ball fields

SSH x 15

IW x 15

CDD x 15

Slow Squat x 20

SSH x 20

IW x 20

CDD x 20

Slow Squat x 20

Mosey to Parking Lot – Partner Up

Partner 1 – Sprint Down and Back / Partner 2 – Merkins

Mountain Climber / Sprint

Peter Parker / Sprint

Parker Peter / Sprint

CDD / Sprint

Mosey Back to Park

Plank O’Rama

LBC’s x 15

Hello Dolly x 10

Low Slow Flutter x 10

Russian Twist x 10

Escaped Prison Grounds and jogged to “The Hill”.

Bear Crawl to the Top

Run down the hill and then backwards run up the hill to the groundskeeper

Mosey to off Campus Recreational Yard (Tennis Court)

Partner up for Suicides

Prisoner #1 run Suicide on Court

Prisoner #2

Merkins x10

LBC x10

Diamond Merkin x10

LBC x10

Switch and complete

Prisoner #1 run Suicides

Prisoner #2

Wide Arm Merkins x10

LBC x20

Variety of Merkins x10

LBC x10

Lunge walk around ½ Rec Yard

20 squats

High Knees around complete Rec Yard

Repeat Lunge

Rockette Squats X20

Partner up

Prisoner #1 Suicides

Prisoner #2

Staggered Merkins X10

Freddy Mercury X20

Staggered Merkins x10

Freddy Mercury x20

Mosey to THE WALL

20 Step ups each leg

Wall Sits

Moleskin:

After a great beat down at Alcatraz there was chatter about who was going to be able to walk tomorrow. Sounds like a true prison beat down.

Remember swim suit season is just seven months away.

Prayer Request:

Funhouse’s brother Scott

Trucker’s employment

Senator T’s mother and family

Decibel’s son Noah

Announcements:

Event:	Joe Davis Memorial Resolution Run
Event Date:	1/4/2014 9:00 AM

Convergence at 7am before the run

Discount Code: F3

Event: Mud Run

Date: April 12th

TClap |

The Fort: Sandbags and limp bizkits

2013-11-16Leave a comment

Posted In: Alcatraz, The Fort

22 PAX at The Fort on a damp, cool morning. Santini and CSPAN at the helm. After a tough day of sandbags, squats, and a chicken biscuit at the chickateria that did not work out for Package (after 3 failures to launch), the PAX fought through with a great workout for all.

The Thang:

Santini in lead: Superman flys to warm up, Windmills, Merkins, SSH, Carolina Dry docks, Peter Parkers, Parker Peters. Line up on trees – 50% run 50 yards, 10 LBC, repeat at 60% with 15 LBC up to 100% sprint with Freddy Mercury. Platoon formation for Squatarama. Squad leaders then take PAX on Stairway to heaven, Merkin, Burpee, LBC, Squat Sequence.

CSPAN in lead: Duck walks, Lunge walks, and then found our little friends of Sandbags left over from Marine Corps Birthday. 8 waiting for us at top of Jacobs hill. After a disaster of mathmatics, PAX formed into 8 teams each carrying sandbag for 5 steps, press above head, hand off to partner, do a burpee, and proceed to alternate in that sequence around the deck. At the drill bit markers we did some form of burpee, squat, merkin (blacked out). As Time Warp proceeded, we concluded with a tribute to our brothers and sisters in the Phillipines with sandbags around the clock in a circle for fire drill. Then handed off above the head.

COT

Moleskin: 2 new FNGs posted strong today with great attitude from the PAX. Some nervous tension about the SC/Florida game today resulting in hostilities at the chickateria.

TClap |

Baryshnikov 22

2013-11-14Leave a comment

Posted In: Laces In, Laces Out, The Fort

More PAX than degrees this morning at The Fort; 23 Posted for a TBQ Laces In and Laces Out instead of staying in the FartSack, 22 degrees at launch. TClaps to the PAX for supporting me on my VQ on a very cold morning. Sets of 22 or a derivative of it (or our best) this morning in honor of the chill, good thing it was colder than initially forecasted as the first segment of lower body would have made Mikhail very proud of the PAX this morning. Thanks to F3 Metro for some fresh inspiration.

Time for the Thang…

Mosey to the upper deck lot behind Close Development Center

COP

Seal Jacks x 22

Low Slow Squat x 11

Baryshnikov x 11 each side

SSH x 22

Jumping Lunge x 11

Monkey Humper x 11 (Crowd Favorite)

Lap around the lot

Seal Jacks x 11

Low Slow Squat x 11

Baryshnikov x 11 total

SSH x 11

Jumping Lunge x 8

Monkey Humper x 11

Jack Webs (1:2) x 6

Diamond Merkin x 11

Peter Parker x 11

Carolina Dry Dock x 11

Mosey over to Development Center walk with hand rails.

Partner up

1st partner pull ups under hand rail x 10

2nd partner People’s Chair against wall while partner 1 completes set

1 & 2 Switch

Rinse and Repeat once

Plank while PAX finish

Mosey to Ft. Mill Hill

Backwards Bear Crawl up the hill to the ridge

Run to top of hill

Run down to ridge

Forward Crab Crawl down from ridge

Plank while PAX finish

Mosey back to launchpad.

Plankorama

LBC x 22

Plankorama

6″ Plank x 30 seconds

NakedMan Moleskin

Checking the forecast the night before indicated a balmy 28 degrees to start the morning off. The plan for the Thang was sets of derivatives of the morning low (ex. 28, 14, 7). Well upon waking at 4 AM and checking the temp it was only 22 degrees which in turn, turned out to be a blessing for the PAX as I called an audible on The Thang and we were working with derivatives of 22 degrees (22, 11). As the PAX rolled in, some were well layered and some maybe hardened by prior years in northern snows were sporting shorts and light long sleeves. To each his own. The mood was relatively chipper despite the brisk weather, thankfully no wind. About 4-6 PAX rolled out for Laces Out while the balance of us did a mosey to the upper deck lot.

What started out as an innocent warm up soon became a good ole lower body beat down. Thanks to Sundancer @F3Metro for some inspiration at my cube the day before, I decided to layer in a few specialties from F3Metro. Insert the Baryshnikov compliments and honors to Lee at F3Metro for trademarking the maneuver. I decided to keep the Baryshnikov simple and omit the jump at the end of the front lunge then back lunge since it was the first time for the The Fort PAX with the new exercise. Maybe next time! After my favorite, the Jumping Lunge, we inserted another F3Metro favorite, the Monkey Humper. After the lap around the lot and Rinse and Repeat, by the time we got around to the second session of Monkey Humper’s the true honor came as our expose was witnessed by an early morning driver by. Surely they were thinking “What are 20 dudes doing bent over in a parking light in the dark bouncing up and down?” Sounds like a simple exercise but a real pain after honoring Baryshnikov with five other lower body exercises before it. The grunting and Mumble Chatter was in full effect.

After some partner up fun we headed over to the hill. Another crowd favorite as we did a Backwards Bear Crawl up the hill. The ridge which initially seemed close, felt like it was not to be found once we started the crawl. More grunting and Mumble chatter.

As we headed back to Walter Elisha park the Laces Out PAX were arriving with icicles hanging from their bare legs. COP for a little core work to finish off a genuine TBQ.

Announcements

PAX bring your canned goods Saturday morning to the The Fort workouts. Collection through the end of the year.

3rd F Friday’s, Chicken and Wisdom.

Prayer Requests & Praise Reports

Mission team from Forest Hill headed to Columbia on Saturday, as well as Chino Grande’s wedding coming up in Columbia. Also consider supporting Chino Grande’s family and their mission work, follow and track here: http://chinitogrande.wordpress.com/

Triple Claps to the Fort Mill Boy Scouts for collecting and donating over 10,000 lbs of food and providing it to a local church food pantry.

TClap |

Grab your Saturday morning treats….

2013-11-10Leave a comment

Posted In: Alcatraz, The Fort

15 Pax braved the frozen Tundra of Alcatraz. 3 FNG’s posted, showing the PAX how effective EH’s are applied. Trucker the take Helm for first half.

COP

Merkins x10

Squats x20

Imperial Walker x20

SSH x20

Sumo Squats x20

LBC x20

Mac-tar-jai x15

Mossie to baseball filed and split into 2 groups

1st group walking lunge to outfield fence and sprint back; 2nd group wall sit until all PAX return

Switch

Rinse and repeat 2xs

Mossie back to other baseball field

LBC x20

Hello dolly x20

Russian twist x20

Freddy Mercury x20

Line up along edge of field, sprint to other side of field, 10 merkins, sprint back

Rinse and repeat 3xs

Grab the Saturday morning treats (bricks) and keep arms up to sky with the bricks as you do leg raises x15

Hand off to Funhouse

FWB (Fun with Bricks) – HIIT (High Intensity Interval Training)

30 secs work, 15 secs rest X 4 sets each exercise

Plank Punches, Herpies, Moving Merkins, Freddy Mercury, Switch Kicks, Russian Twists, Superman/Airplane

Finish with Plank-O-Rama

COT

Moleskin – A great effort from the Pax during a very cold and brick-filled morning. A dozen regulars with 3 FNG’s using bricks to warm up Runde field was very inspiring. No Glove Novemeber was brought to a scretching halt this morning. PAX are encouraged to continue to bring FNG’s but also bust some bones on the fartsackers…. you know who you are… ryhmes with Bojangles and Free Bird…..

Funhouse

TClap |