Leg day?

2015-01-04Leave a comment

QIC: Tatanka & Red Eye
When: 1/3/2014
Pax: Peach, Pusher, Italian Job, Posh, Esso, Cheeto, Winchester, Burgandy, Javert, Tatanka and Red Eye
Posted In: The Fort

YHCs provided an early warning of a leg day and commitment to make our holiday softening bodies stronger. 11 pax including Qs were challenged and left the Patriot with far fewer calories than when we arrived.

The Thang:

Red Eye on COP: Mosey to field

15 – Diamond Merkins
15 – Carolina Wet Docks
60 sec Plank
49 SSH
15 Makhtar N’Diayes
60 Sec Plank
27 Imperial Walkers
15 Merkins
25 LBCs
Jack Webb 6 merkin max up/down (1 merkin to 5 claps)
20 Moroccan Night Clubs

Mosey to another field – Four Corners

25 Bomb Jacks
Sprint
25 Squats
Lunge
25 Bomb Jacks
Sprint
25 Monkey Humpers
Lunge
25 Bomb Jacks
Sprint
25 Squats

COP of Maximus

Low and very slow squats (hold at bottom)
10 Ass-kickers w/flip
10 Leg lifts w/flip
10 unicycles w/flip

Release to Tatanka

Mosey to playground and partner up.

Partner 1 runs parking lot loop while Partner 2 does exercise
Exercise rotation:
Step-Ups
Dips
Squats
Flutter Kick

Rinse and repeat until each PAX has done all four exercises

Around the Park:

Run 1 mile loop of the large park with 1/4 marker pain stations x3

Squats as group 10, 15 and 20

Finale: – Complete the glorious morning with 7 Minutes of Mary… dealer’s choice which included 11 deals:

Protractor (crowd pleaser)
LBCs
Eddie Mercury
Flutters
Rosalitas
Grave diggers
Burpees
Russian Twists
… and a few others for fun.

Reminders – read the weekly email. LMR event Tuesday night at Town Tavern, Joe Davis Run next week, IL on the 24th led by Dredd and OBT

Prayers for health, Brian Shah, Javert’s travels to Germany

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PRE-BLAST: Alcatraz Open on January 10

2015-01-04Leave a comment

When: 01/10/14
Posted In: Alcatraz, The Fort, The Reservation

The Joe Davis Memorial Resolution Run is this Saturday, Jan 10. If you can’t make the run, but still want a Saturday F3 workout, Alcatraz will be open for business. We start at 6:30 sharp. For those CSAUP-minded individuals, you can do the workout AND the 10K/5K. The 10K starts at 8am (skip the COT and have a brother pick up your race number) and the 5K at 9:15.

If you are too smoked after the workout to run, come out anyway for fellowship with your F3 brothers, or make a donation (link below). Support a great cause and an F3 brother, Rock Thrill.

https://joedavisrun.racesonline.com/home

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Get your 1st F in order

2015-01-03Leave a comment

QIC: Rooney and McGuyver
When: 01/03/15
Pax: Hasselhoff, Package, Skinner, Mr. Clean, Santini, Flat Tire, Sugar Daddy, Crab Cakes, Seacrest, Car Bomb, WWL, Java, Tessla, Lil - E, Magnum, Acme, Beacon, McGuyver
Posted In: The Fort

My inspiration for this workout began last Saturday when CSPAN dropped some knowledge on the PAX at WEP while on Q!

…get your first F in alignment…you can’t get your 2nd and 3rd F together if your not accountable to the First F in your life….

To that I said…AYE!

Bottom line…get out of the fartsack and join your brothers!

So after a number of tweets and mumble chatter…19 PAX climbed out of the fartsack for a misty beatdown…

The Thang:
-Mosey to field
-50 SSH
-25 Windmill
-25 Squats
-15 Windmill
-15 Squats
-15 Merkins

-Mosey to brick wall where there is a covered walkway
-Wall sit – 2 – 10 counts
-Wall sit – 1 – 10 count

-Mosey to parking lot behind Springs

-Progressive partner workout:
-200 Merkins
-300 Squats
-400 LBCs

McGuyver on Q:

Mosey to park where the upper soccer field parking lot and running path meet.

Partner Drill Bits with a coupon:
-Grab a coupon
-Partner up
-10 squats with coupon then 10 overhead presses with a coupon
-Hand coupon to partner and they repeat above exercises
-Partner does squats while person with coupon completes exercises
-Run to next drill bit – Rinse and repeat

COT

Until I joined F3 I ran three miles at least four days a week. Nothing more and nothing less. I was in ok shape…no bad…not great…

I went to the gym, ran on the treadmill and watched a lot of TV to keep me focused.

Last fall I joined F3…Since then…
-Ran first and second 5K
-Ran BRR with a 12 man team
-Increased my running pace from close to a 10 min. mile to about 8.4 right now.
-I’m keeping up with the guys in the front of the pack
-Running the Palmetto 200 with a 9 man team in the spring
-Still get #smoked after every bootcamp

I am in the best shape I have ever been…

My first F is in alignment…because of The Fort Pax (#ISI). F3 men have inspired me to be a better Man. The accountability of the Pax get me out of the fartsack and into the gloom! To that I say….thank you to my F3 Brothers!

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Slow and Moderate

2015-01-02Leave a comment

Posted In: Slow Burn

22 Strong posted on a beautiful Friday morning to kick off the first Slow Burn workout of 2015. Here is what they did:

The Thang:

Run a big loop, nice and easy around the Lowes parking lot to COP:

SSH x 20, Mountain Climber x 15, IW x 15, Slow, Slow Squat x 15, Parker Peter x 15, Windmill x 15

Wide merkin x 5, hold, left arm/leg high, hold, flip to inverted plank, hold, 10 dips, right arm/leg high, hold, 6″ merkin, hold, regular, 6″ merkin, hold, recover

LBC x 20

Mosey to guard rail behind Lowes:

Moderately high step up left leg x 10

5 dips/1 derkin, 4 dips/2 derkin, 3 dips, 3 derkin, etc.

Rinse and repeat both, alternate leg on step up

Mosey to hill by Empire Pizza for Jacobs ladder (Diamond Merks x 10 while waiting for the six)

5 trips up the hill, 1-5 burpees at top. Do extra reps if you finish early.

At the bottom of the hill, lie on your stomache for Superman/parachutes (4 reps total)

Mosey to nice grassy spot for ab lab:

Dying cockroach x 15, slow, slow Freddie Mercury (on Q count), Hello Dolly x 15, Russian Twist x 15, Slow, slow merkins (on Q count) x 5

COT

Great group out there today on a cool SC morning. This was my first Q at Slow Burn and I hope to do it again soon. The first Q at a new AO usually requires an audible or two, and today was no exception. I hope the Pax enjoyed the change of pace . Happy New Year, brothers!

Announcements:

Joe Davis 5K/10K, Saturday, Jan 10, 8am at Baxter Y. Be there!

North Augusta F3 expansion. Clown cars leaving promptly at 4:45 tomorrow from Baxter Starbucks Help support the F3 movement.

Dredd and OBT are coming to the Reservation (Indian Land) on Saturday to Q that workout.

Prayers for those battling illness and injury.

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New Years Eve 2014 Commemorative

2015-01-02Leave a comment

QIC: Bogey
When: 12/31/14
Pax: Gears, Jekyll, Fusion, Burgundy
Posted In: Uncategorized

5 PAX gathered at PHOP to commemorate the 2014 year of F3.

The Thang:

COT

30-SSH, 20-Windmill, 20-Imperial walker, 30sec CSPAN back stretch (don’t let your dingle dangle dangle in the dirt), 20-Merkin, 20-Peter Parker, 20-Parker Peter, 20-Carolina Dry Dock, ARMS GETTING TIRED!!, 10-Bomb Jacks, 30-LBCs, 30-Morakin Night Club, 20-leg raises(90°, 45°, 10°), 20-Freddie Mercury, 20-Roseiletta, LEGS/CORE GETTING TIRED!!

Mosey to Station 1 for 2014 Commemorative:

20-Burpies, 14-SSH

Mosey to Station 2 for 2014 Commemorative:

20-Merkins, 14-Bomb Jacks

Mosey to Station 3 for 2014 Commemorative:

20-Squats, 14-LBCs

Mosey to Station 4 for 2014 Commemorative:

20-Carolina Dry Dock, 14-Mountain Climbers

COT

Everyone picked their 1 favorite exercise from 2014 and led the PAX for that exercise. 20 reps each Modified merkin with a low dingle dangle thrust!, Low Squat jacks, Cant remember the name but its a modified Merkin and spread feet apart and then back in for a count of 1, Carolina Dry Dock, MERKINS

25 Parking spaces Bear Crawl for 2 and Lunge for 3 down the hill

Witness one Pax loose his cookies and then rinse and repeat back up the hill for the 25 Parking Spaces

Mosey to the COT for some cool down exercises

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The Ranch – New Year’s Day: “Lasting Change”

2015-01-01Leave a comment

QIC: Cake Boss
When: 01/01/2015
Pax: Old Bay, Chicken Hawk, DD, Anchorman, Crash, Splinter, Minuteman, Crab Cakes, Lug Nut, Spitz, Trucker, Deacon, McGruff, Smuggler, White lightning, Boheim, Gecko, Fun House, Gears, Cake Boss, Senator Tressel, Decibel, Hasselhoff, Lil E missing 2 sorry men....sound off in comments
Posted In: The Ranch

YHC watched as the PAX arrived this New Year’s Day morning. The talk of resolutions and how to be better this new year sounded alot like all previous years. I decided to share what the bible says about change and specifically how to change, and I used my own story as living proof that lasting change can take place.

Also, threw in some Irish Blessings for a tribute to my dad and our Irish Heritage.

“Lasting Change”
The Bible has a lot to say about wanting to better yourself. The Apostle Paul said in Romans 7:18, “I have the desire to do what is right, but not the ability to carry it out.” Why is that?

May you always have…

Walls for the winds

A roof for the rain

Tea beside the fire

Laughter to cheer you

Those you love near you

And all your heart might desire.

Jog to baseball field parking circle

COP:

Windmills x15

Merkins x15

Imperial Walkers x15

Squats x15

SSHs x15

Carolina Dry Docks x15

Merkins x15

May joy and peace surround you,

contentment latch your door,

and happiness be with you now

and bless you evermore!

Mosey to Home Plate of BBall field

Monkey Humpers x15

Count off 1’s & 2’s

Bear Crawl to 1st

Lunge Walk to 2nd

Bear Crawl to 3rd

Lunge Walk to home

May the blessing of God’s soft rain be on you,

refreshing your soul

May the strength of the winds of Heaven bless you,

May the blessing of God’s earth be on you,

May you always have a kind word

for those you meet.

Mosey to rear of Middle School

Wall sit 10 sec

Right leg out 10 sec

Left leg out 10 sec

1’s bear crawl hill

2’s Balls2Wall 10sec

Flap Jack and Rinse & repeat entire set

May the blessing of light be upon you,

Light on the outside,

Light on the inside.

With God’s sunlight shining on you,

May your heart glow with warmth,

Like a turf fire

that welcomes friends and strangers alike.

May the light of the Lord shine from your eyes,

Like a candle in the window,

Welcoming the weary traveler.

Mosey to Middle School Parking Lot

1’s Suicide run

2’s Merkins

Flap Jack each light

Mosey to Main driveway into Middle School

1st speed bump – jog

1st to 2nd -Partner carry

2nd to 3rd -swap partners

3rd to 4th – sprint

Rinse & Repeat

May those who love us, love us;

And for those who don’t love us,

May God turn their hearts;

And if He doesn’t turn their hearts,

May He turn their ankles,

So we will know them by their limping!

Mosey to tables for 15 dips 15 derkins

Mosey to field

Tunnel of Love x 2

Seal team Sit ups x 2

COT

All 26 PAX did a great job avoiding the fartsack and working hard to be better today than yesterday. Proud to be part of such a great group!

Prayers to Gear’s friend dealing with health issues and continued prayers to Decibel and family.

Maybe you don’t like where your life is headed, but it’s not too late to turn it around. Change is possible with Jesus Christ. The Bible tells us in 2 Corinthians 5:17, “If anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.” If anyone wants to know more about Christ and how he changed my life, please reach out to me, Cake Boss.

Happy New Year F3 Nation

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Soggy #BlockPartyF3 & Zima VQ

2014-12-31Leave a comment

QIC: Audit, CSPAN, & Zima (VQ)
When: 12/30/14
Pax: Audit, Boeheim, Car Bomb, Chaser, CSPAN, Duck Hunt, Flipper, Java, Jeter, MacGyver, Tatanka, Twister, Zima & FNG Chowdah.
Posted In: Block Party

Beautiful morning of cold rain for a triple headed #BlockPartyF3 Q to close out 2014.

CSPAN on Q

Disclaimer and discussion on how miserable it feels outside.

Long warmup and Plank-o-Rama

Zima on Q (VQ)

Jog to hill

Jacobs ladder= 7 burps on the top and 1 bomb jack on the bottom

20 SSH

15 Merkins

25 of the coldest and soggiest LBC that I have ever done…horrible, and Zima had evil laugh throughout. Pax also had plenty of mumblechatter.

Audit on Q

Drill bits around park OYO = 20 merkins, 20 squats, & 20 SSH

Jacobs ladder= 5 burps on the top and 1 bomb jack on the bottom

100 SSH (crowd pleaser)

COT

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

Moleskin:

Always an honor for Audit & I to be part of a VQ, here is everything in my notes:

Sign Up for Joe Davis Run
2^ndF with Beacon for “Let me run”
Baxter Trail Race – 5K & 15K + Ruck option
North Augusta Clown Car this weekend

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

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Ladders, deep dive studies and Moroccan Wall Sits ahoy!

2014-12-31Leave a comment

QIC: Destiny and Old Bay
When: 12/31/2014
Pax: Deacon, Pusher, Airborne, Double D, Red Eye, Crash, Chicken Hawk, Anchorman, Spitz, Macgyver, Lugnut, Cake Boss, Package
Posted In: Ring of Fire

On a seasonable morning, brisk by recent standards 15 Pax participated in a thorough beat down by two men that personify #HIM by stepping up and planning their VQ. There was definitely and air of change that surrounded the gloom as there was some creativity with some new exercises and a push to turn over a new leaf in 2015 and become the men that God wants us to be.

The Thang!

COP

25 Side Straddle Hop

10 Merkin

15 Alternating Shoulder Taps (aka Atta Boys)

15 Carolina Dry Docks

15 Dolly

15 LBC

15 Freddy Mercury

15 Flutter Kicks

Jacobs Ladder

Sprint from one light post to another and start with 1 Imperial Squat Walker increasing to 7 total after each visit

Sprint back to first light post and do 7 merkins decreasing to 1 after each visit.

Hand off to Old Bay…

Suicide Burpee Study

Mosey to band practice lot (cones already set up at 30, 50, 70 yards)
Partner up, size doesn’t matter
Part 1 – 100 Merkins
- Partner 1 starts on 100 merkins while partner 2 runs to 30yard cone and back. Flapjack.
- When team reaches 100, plank up until 6 finishes
Part 2 – 150 Plank Tucks
- Partner 1 starts on 150 plank tucks while partner 2 runs to 50yard cone and back. Flapjack.
- When team reaches 150, plank up until 6 finishes
Part 3 – 100 Bombjacks
- Partner 1 starts on 100 bombjacks while partner 2 runs to 70yard cone and back. Flapjack.
- When team reaches 100, plank up until 6 finishes
10 count for recovery

Wall work

Mosey to wall (NaFo monument in front of stadium)
Pax grab piece of wall for People’s Chair with following distraction exercises
- Arm Clenches
  - In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
  - Rinse and repeat to 10
- Moroccan Nightclub – 10 or so
- Recover
- Arm Clenches
  - In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
  - Rinse and repeat to 10

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Pre-Blast: Dredd/OBT Q – The Reservation

2014-12-31Leave a comment

QIC: Dredd, OBT
When: 1/24/15
Pax: The Fort, Area 51
Posted In: The Fort, The Reservation, The Snake Pit

Calling all THE FORT, ROCK HILL, INDIAN LAND and AREA 51 PAX

Location: Indian Land Elementary, Middle and High School, 4137 Dobys Bridge Rd, Indian Land, SC 29707

Parking: Turn right onto Dobys Bridge Rd off of Hwy 521. Then make your first left into the IL Elementary School Parking Lot.

Coffeeteria (directly after the WO): Dunkin Donuts – across the Street in front of Publix

Dredd and OBT will be hosting The Reservation on Saturday, January 24 and will be bringing copies of Freed to Lead to both sell and sign. If you already have a copy, bring it if you would like it to be signed. I am also assured that they will be echoing some “choice words” from Freed to Lead that you will be interested to hear.

The Reservation has emerged from the continuous growth within The Fort in Fort Mill, SC, which now has four Saturday AO’s: The Fort (Fort Mill), Alcatraz, (Tega Cay), The Patriot (Rock Hill) and now The Reservation (Indian Land).

Indian Land’s growth in the last 6 months has been tremendous with us now hosting workouts four days a week: Monday (The Tomahawk), Wednesday (Normandy), Thursday (The Arsenal) and Saturday (The Reservation).

So please join us as we both celebrate and resonate the continuous growth within F3 nation and F3 South Carolina. Be prepared to be challenged, both physically and mentally! EH as many F3 and non-F3 brothers as you know to join us for this workout. It will not be one you will want to miss!

Any questions, please reach out to CSPAN @CSPANf3 or One-Niner @trey_kiker

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99 bottles of…….

2014-12-30Leave a comment

QIC: Trucker
When: 12/30/14
Pax: Trucker, Senator Tressel, WWL, Geicko, McGrufe, Anchorman, Cornhole, Cable Guy, Longshanks, DD, Dori, Funhouse, Flat tire, Smuggler, Gears, Aquaman, Cake Boss, Spitz, Jekyll, Rooney, Lug Nut. Decible, FNG - Sugar Daddy
Posted In: Golden Corral

2014 is coming to an end, can’t believe it. So YHC decided to Q and not be the fourth Q in a row who failed to show up at Golden Corral 🙂 YHC original idea was pushed back when Cornhole brought up a great idea while at Dunkateria this past Saturday. Since tomorrow is New Year’s Eve, it was fitting that YHC became a Bartender in anticipation to his yearly end of the year drinking. With props provided by Gears (my pony keg was still full of beer), 23 PAX and 1 FNG ended the 2014 year with some singing and beer themed exercises.

The Thang:
Quick mossy around the Teeter parking lot, circled up and:
Bells Side Straddle Hopslam x30
Firestone Imperial Walker Stout x30
Widmere Brothers Windmill Hefeweizen x30
Westbrook Brewery Merkin Cake (Mexican cake) x20

PAX lined up in 2 lines shoulder to shoulder:
1st PAX does shoulder press with Pony Keg while rest of PAX in line does Squatters (squats) Craft Brewery Wee Peat Scottish Ale. In the meantime, the PAX sing “99 bottles (kegs) on the wall”. PAX with keg does shoulder press until lyrics note “pass it along” and keg is passed to next PAX. Continue down the line and back until PAX hit 65 kegs. Kegs pushed to side, for now.

NoDa Hop Drop and Roll x10 (Bunny hop into Merkin into roll and jump squat up)

Fonta Flora Double Hop Beard (squat jumps) x20

Lexington Brewery Kentucky Burpee (Bourbon) Barrel Age Stout x10

PAX line up in single line: Bear Republic Racer 5 IPA (bear crawls to curb, rinse repeat)

Indian run with kegs to driveway. Bottom of hilly driveway; 1st group does Hill Brewery Citra IPA (runs to top of driveway) and does Wicked Weed Jack O Hammered (jack webs 5/20) while the 2nd group at bottom of hill does standing lunges until 1st group returns, rinse and repeat 2xs. Bottom of hill group for 3rd/4th round does Victory Golden Monkey (Monkey humpers)

Indian run back to COT for a Ab blast:
Nook Brewery LBC IPA x21
Russian River Pliney (russian twist) x21
Dogfish 90 Minute Protractor (90 minutes, Colt 45, 0’douls)
Line Pint Brewery Yellow Rose (rosealita) x21
Westbrook Brewery Merkin Cake (Mexican cake) x10

YHC tried to be as creative as a Bartender could be in incorporating Brewery/Beer names to our normal exercises. I think it finally clicked with most of the PAX during the Ab Blast. We were 1 short of a full case of beer! I had a blast developing my weinke and enjoyed introducing many of the PAX to craft breweries and beers, even though many PAX were asking for Bud Lite, Coors, PBR…. (Blasphemy!).

Encourage the FORT to sign up for the Joe Davis 5k on 1/10/15, our numbers are below Area 51, its only a 5k so everyone can survive! #accountability

CSPAN caravanning down to N Augusta 1/3/15 for a kickoff of a new AO.

Prayers to WWL family. Prayers for a great 2015!

Trucker aka #Stickabrew

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