16 Candles

2014-12-04Leave a comment

QIC: Jekyll
When: 12/4/2014
Pax: Santini, Chicken Hawk, Backdraft, McGuyver, Cake Boss, Spider Man, Serrano, Fun House, Corn Hole, Black Hawk, Cheddar, White Lightning, McGruff, Senator Tressel, Gecko, Striker (FNG), Lilly
Posted In: The Ranch

A gift of a morning for an early December day. Got to love the Carolinas. Great showing at the ranch with 18 men ready to sharpen each other and themselves. I think by this point, you know I’m going to bring it. Off we went…

Warm UP:

20 SSHs, 20 IW, 20 Squat, 20 Merkins all IC

The Thang:

Quick mosey to white fence entrance at 160:

1^st speed bump: 5 x-fit/hand release burpees, 10 Merkins

2nd speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats

3rd speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats, 30 flutters

4th speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats, 30 flutters, 40 calf raises

Plank waiting for Six

Merkin/MC x20 rinse repeat 3x

Discussion following up on Cake Boss’s theme from Tuesday: Don’t be that guy. If you want a stronger marriage, start with you. Expecting to be served instead of serving your wife is a bad recipe. Many men quietly struggle. Lean on your PAX, lean on God.

Mosey to track for some 17s around the track, stopping at each corner to do CDD/jump lunge combo (16-1, 15-2, 14-3, … 1-16). 4 laps around track, 136 CDD and jump lunge each.

6MoM while rest of Pax finishes: LBCs, Freddie Mercury

Playground

Pull ups 10, merkins, 10 rinse/repeat 3x

AYG to Shovel Flag

COT

The principles of F3 (and the beatdowns) drive me to post. It has become something all encompassing and bigger than all of us. A reminder that life is what you make it. You get out, what you put in. While easier to keep your head down and stand on the sideline. Being engaged gives purpose and fulfillment. I stand here not as the “declarer” but one who has to re- engage periodically. Make it a great day, MEN!

Announcements:

12/12: Christmas party. Sign up genius. $10 per couple

12/13 F3 Dads Alcatraz

Prayers: Santini’s friend: Dennis- heart surgery. Cake Boss’s friend Stephen, Beacon’s father’s friend: recovery after assault

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Motivation

2014-12-03Leave a comment

QIC: Mayhem
When: 12/03/2014
Pax: CSPAN, Burgundy, Catfish, Anchorman, Bogey, Padre, Pusher, Chaser
Posted In: Uncategorized

So…your Q has been slack posting for workouts lately. Lots of excuses. Been making Saturday but not much else. Missed last Saturday after a prolonged Tryptophan induced coma. Of course he forgot he was up to Q today. Tempted to fartsack after receiving the reminder email from Padre less 24hrs before a scheduled Q. Yet, motivated by guilt not to (could have something to do with Padre being his pastor and past EH victim…), I prepped what I thought was a great workout. A poor night’s sleep Tuesday night led to more desire to fartsack. But, motivated by the PAX in Fort Mill/Rock Hill and those sad clowns yet to post as FNG’s, I posted. 8 other motivated PAX enjoyed the following on an extra Gloomy morning…

The Thang (dropped my Weinke so this is from memory)

Warm Up
Mosey
Butt Kickers
Toy Soldiers
Lunge Walk
High Knees

COP – Always enjoy a COP by the power lines – especially when they buzz from the fog.
SSH x25
Mountain Climbers x25
Squats x25
Merkins x10
Imperial Walkers x25
Peter Parkers x15
Parker Peters x15
Superman (with a “generous” 10 count from Pusher)
LBCs x20

Partner Gear
4 Stations
1: Partner A – Tire Flip; Partner B – Merkins
2: A – Lunge Walk w/ Sand Bag; B – LBC’s
3: A – Battle Rope; B – Squats
4: A – 2 Laps around worship center w/ sand bag; B – Calf Raises
Switch when Station 4 partner finishes lap; Swap when both Station 4 partners are done
Wild Card/Bonus Round: uneven # of PAX

Batting Clean Up
Wall Sits – Pusher, CSPAN, and Burgandy delivered solid 10 counts as expected. Anchorman threw your Q and the PAX a curveball with a 20 count.
Ab Lab (Dealers Choice)- All PAX delivered and Padre shocked the system with 20 Burpees for last exercise. “No workout is complete without Burpees” – Padre.

NOTE: Get Burpees out of the way early, so Padre doesn’t feel compelled to add them.

Moleskin: Thanks to the PAX for posting and motivating a brother to higher heights after being tempted to be down. The men of The Fort and The Patriot have been an inspiration and motivation to your Q, and they didn’t disappoint this morning.

Announcements: Your Q is signing up for the Joe Davis run after motivation from Pusher this AM. Please join in and support a fellow brother. This is a home game for us. F3’s Goal is 200. I’d like to see 30 from our region. Benefit to Keystone substance abuse center in Rock Hill.

Joe Davis Pre-Blast: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

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Square Dancing, Carolina Flippers and Plank Walk Indian Runs… Oh My!

2014-12-03Leave a comment

Posted In: Ring of Fire

As men we are called to be the leaders in our homes. What does that look like in your house? God calls us to be spiritual leaders for our wives which requires that we model behaviors like being active in church, praying, reading the scriptures, sacrificially serving our wives in order to bring our families along the spiritual path.

God calls us to this standard because it was within his original intent for how a husband is supposed to lead his family; if you embrace the challenge of being the spiritual leader in your home you will be rewarded by God in more ways that you can count.

The THANG

Run (high knee, butt kickers, shuffle, karaoke) to COP

Warm up – cop (Flipper)

4-count exercises.

SSH – 26x

SSH-V (variation) – 20x

Imperial Walkers – 15x

Knee Strikes – 15x/leg

Carolina Flipper – 15x (Carolina Dry Dock with a “flip”)

Mosey to the paved football field (3 lines, square dancing)… all the way down the filed x2

20 yard sprint forward

10 yard side shuffle

10 yards backwards

10 yards side shuffle the other way

Mosey to elementary school

Plank walk Indian run down the hill

Lunge walk Indian run

Bear crawl Indian run

At the Elementary school wall (partner up) and trade off exercise for running around the bus loop.

– Balls to the wall (partner runs around play ground)

– Wall sit ( partner runs)

– Derkins (partner runs)

– Dips

– Squats

– Calf Raises

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2014 F3 The Fort Christmas/Holiday Party

2014-12-03Leave a comment

QIC: Crab Cakes
When: 12/12/14
Pax: All Fort Mill, Rock Hill, Indianland, and Tega Cay Pax!
Posted In: The Fort

Date: Friday December 12th, 2014

Location: The Spratt Building

Address: 215 Main Street, Fort Mill, SC

Time: 6:00pm – 10:00pm

Price: $10.00 per couple donation

Details: Calling all Pax from The Fort, Rock Hill, Indianland, and Tega Cay to come together for some holiday cheer! Join us on Friday December 12th at the Spratt Building in Down Town Fort Mill. It will be a potluck of heavy apps and desserts with BYOB. Festivities will start at 6 p.m. and wrap up by 10 p.m. Please use this link (http://www.signupgenius.com/go/70a0e4ca4ab2daa8-f3fia) to RSVP and note what food you plan to bring. We are asking for a $10 donation per couple to cover cost of the building rental with any additional funds being donated to the Children’s Attention Home in Rock Hill on behalf of The Fort and FiA Fort Mill. Please bring cash or check to any workout and give it to Crab Cakes. You may also go through Pay Pal (send money to family or friends option) to karaemmerling@hotmail.com.

To make this night have more #IMPACT for our community we are asking you to support a child of CAH by participating in an Angel Tree. See this link for more information on how to make a difference: http://f3nation.com/2014/11/19/childrens-attention-home-angel-tree/

So call the sitter – grab your best Christmas sweater – and let’s gather together for a great night of #Fellowship!

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Double Shot Tuesday with Block Party & Black Diamond spinning the Pain!

2014-12-03Leave a comment

QIC: Maximus / Cake Boss
When: 12/02/14
Pax: Decibel, Senator Tressel, Chaser, CSPAN, Cake Boss, Anchorman, Opie, MacGuyver, Beacon, Ringer, Sharknado, Bluetooth (FNG), Deacon, Chicken Hawk, Duck Hunt, Bird Cage, Crab Cakes, Jeckyll, Twister, Green Wave, Fist Pump, Pusher, Maximus, (sorry we are missing one name....we still love ya!)
Posted In: Block Party

24 PAX came to WEP for a daily dose of downpainment. 9 brothers took on the hour long Black Diamond led by Maximus while 15 others met Cake Boss for an old school Block Party.

The Thangs:

Black Diamond:

9 men rallied at 0500 to plant the Black Diamond Shovel Flag and test themselves at the hands of Maximus.

Run to the 160 Parking lot (not sure the name of it):

4ct run in place x 20

10 Burpees OYO

2mins up/downs

Burpee Broad Jumps the length of the lot x 2

Sprint the lot with Bomb Jacks at the end (10, 8, 6, 6, 8)

Indian Gator Merkins: PAX doing LBC’s while last man does gator merkin to the front of the line.

Slow CDD x 10

Senators Plank: Mountain Climbers, Grave Diggers, Dips, Grave Diggers, Wide Arm Merkins x 2

Run to the Statue Hill:

Bear Crawl ½ way up then reverse bear crawl the rest of the way

Bunny Hop up the hill then (12) 3-Way Jumping Lunges at the top

Bear Crawl ½ way up then reverse bear crawl the rest of the way

3 Sprints up the hill with 3 burpees at the top each time

Run to the Playground:

Hanging Pull Ups (do not use momentum) x 10

Planked Dips (Q’s count) x 10

2mins each: Up/Downs, Chop Sticks, Burpees

Hanging Pull Ups (do not use momentum) x 6

Planked Dips (Q’s count) x 10

2mins each: Pepper Grinder, Bomb Jacks

Indian Run back to COT

12/02-Block Party

COP

Run to 160, SSH, IW, CCD, Run to Flags downtown

COP II

Plank Jacks, sumo squat, Seal Jacks,

Mosey to Wall

Wall sit

Bear crawl-10squats- sprint back x 2

Balls to wall

Bear crawl-sprint back x2

Monument Park

20 Dips x2

15 Derkins x2

15 dips x2

10 Donkey Kicks x2

Mosey to stairs across 160

P1-bear crawl up hill run down steps

P2-run up/down ramps

Flap jack

15 bomb jacks

Mosey to parking lot

Partner1 Carries block to curb & back

Partner2 wall sit

Flap jack X 2

Block Party Chase

P1-5merkins and chase P2

P2-run to COT with block

6MM

15 LBCs

15 Flutter kick

15 Rosalita

Super Man

Para shoot

21 Seal Team sit ups

COT

12/12 – Christmas Party open to all PAX with signup genius out on website

12/13 – F3 Dads event for all ages at Alcatrez and Gold Hill YMCA

Great morning with great men. Thank to Maximus and all PAX. I am humbled and honored to be part of this thing we call F3.

Cake Boss

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Preblast: Moderate Cup this Friday

2014-12-02Leave a comment

QIC: Hard Drive
When: 12/5/14
Pax: All Moderate-core Pax
Posted In: Slow Burn

As 2014 is drawing to a close, it’s time to answer the question that has been on everyone’s mind since Slow Burn launched back in June: What the hell does @CableGuy eat? But the second most asked question undoubtedly is who is The Fort’s King of Moderate?

We’ll answer that (second) question this Friday with a little friendly competition at Slow Burn. Come out for an OYO timed event. The pax with most reps will receive the exalted Moderate cup. A little warning though, you might want to save a little in the tank for the tie breaker…

See you Friday.

(Side note: Don’t do a google search for “Moderate Cup” while on the couch with the M.)

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You snooze, you lose

2014-12-02Leave a comment

QIC: Double D, Cable Guy
When: 12/02/14
Pax: Change Order, White Lightnin', Aquaman, Spiderman, Trucker, Funhouse, Gekko, Sir Topham Hat, Cheddar, Lil E, Backdraft, Mr Clean, Corn Hole, Waldo, Dory, Gears, plus others...best I can do w/o recorder
Posted In: Golden Corral

22 Fort faithful posted on a surprisingly balmy morning, choosing the familiar terrain of Golden Corral over the siren songs about a Black Diamond beat down at WEP. Unfortunately, the scheduled Q could not overcome the sweet temptation of…who knows? Cable Guy and YHC stepped in to fill the void.

The Thang (YHC with the baton)

Warm up run around bank parking lot

COP — SSHs, IWs, Mtn climbers, Merkins, Sumo squats

Run to the bottom of local hill (BTW, is that a driveway or a street? Also, is it just my aging eyes, or is that the darkest section of any AO in The Fort? My eyes never seem to adjust…with a big group like today, I think I get a sense of how salmon feel during spawning season…can’t see anything, so just stay between the guy on each side of you and move forward.)

Plank sequence — R/L arm high, six inches, Parker Peter, six inches, etc

Lunge walk to top of hill, Bomb jacks x10 at the top, run back down

Plank sequence — six inches, Peter Parker, Merkins, six inches, etc

Lunge walk to top of hill, Bomb jacks x15, run back down

Plank sequence — six inches, R/L leg high, Carolina Dry Docks, six inches, etc

Lunge walk to top of hill, Bomb jacks x20, run back down

Hand off to Cable Guy

Merkins x10

Run to top of hill, Burpees x10

Run to bottom of hill, Burpees x5

Run to top of hill, Burpees x15

Run to side wall of Harris Teeter

B-T-W for 2 ten counts

Mosey to back parking lot

Run to first island, Burpees x4

Run back, Burpees x1

Run to far end of lot, Burpees x8

Run back, Burpees x2

Seated dips x20

6MoM — Hello dollies, Freddie Mercurys, Rosalitas, LBCs, Protractor

Run home

COT

Nakedman Moleskin

Great to be back with the GC pax today! Special thanks to whoever fartsacked the Q today — it is always on honor to lead.

T-claps to Cable Guy for pitching in without hesitation to dole out his brand of pain.

White Lightnin’ and Sir Topham Hat among others enjoyed a little extra heat today thanks to wearing winter apparel on an almost Spring-like day. Better too much gear than too little. Better to not let Cantore get into your head…just rise, take the RedPill and hit the door.

Continued positive prayers and thoughts for the Pax (and others in the community) working through career angst, disruption or challenges.

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360 degrees worth of Thanksgiving Blessings

2014-11-29Leave a comment

QIC: CSPAN
When: 11/28/14
Pax: Assassin, Back Draft, Cake Boss, Change Order, Corn Hole, Gears, Lug Nut, Old Bay, Prosciutto-FNG, Senator, Solid State, Spitz, & Stang
Posted In: Slow Burn

13 strong men took the #RedPill for a Black Friday Version of #SlowBurnF3

YHC gave a quick recap that it is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.

The Thang:

My style warm up, old school, & old man slow old and painful with planks held way too long.

6 OYO Pain Stations = 3 exercises per station= 20 repetitions of each exercise so by the time you made it around the building you made a full circle with 360 exercises.

Exercises included: SSH, Monkey Humpers, Imperial Walkers, Flutter, Dollys, LBC, CDD, Americans, Moroccan, Rosa, V-ups, Freddy, Wide Arm pulls, Close Grip pulls, Squats, Calves, Incline Merkins, & Decline Merkins.

Moleskin:

Welcome FNG Prosciutto

Read your newsletter

Holiday Party

Joe Davis Run

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Patriot Backblast: Thanksgiving, continued…

2014-11-29Leave a comment

QIC: Winchester and Peach
When: 11/29/14
Pax: Winchester, Peach, Italian Job, Bogey, Burgandy, and Twister
Posted In: Uncategorized

6 men, with no travel plans and thankful hearts, posted on a barely freezing November morning.

Winchester led us out with painful intent…
COP:
25 x SSH
10 x Merkin
20 x night club
15 x backward night clubs
10 x Merkin
10 x squats
10 x monkey humpers
25 x lbc
10 x hello dolly
10 x squats
mozey to Hill of Hurt

hill suicide run; hill bear crawl 1 hill suicide run

cardio circuit around 1/2 soccer field, each corner was
10 merkins
10 burpees
10 merkins
10 bombjacks
decrease by 2 down to 4, then last lap back at 10

turnover to Peach

Peach offered thanks
hill sprint

mozey to wall rotating people chairs
Burgandy offered Thanks

mozey to picnic tables
staggered merks x 10 each side in cadence; 10 dips in cadence
Italian Job offered thanks

mozey to courtyard
jump-ups *10 oyo; dips * 15 oyo; calf-raises oyo for 30 secs
Bogey offered thanks

mozey to wall
people chair to last man sitting. Burgandy and Italian Job to a draw
Winchester offered thanks

mozey to line
Bear crawls/lunges; then oopmash (rinse and repeat, but backward)
Twister offered thanks

circuit around the lot with high knees and butt kickers

lap then COP
SSH*25; imperial walkers*20; rosalita*10; lbc*10; all in cadence
protractors
lap around lot
lunge walk / sprint to COT area

SEAL team situps to use up the last minute of pain

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Thankful for F3

2014-11-29Leave a comment

QIC: Cable Guy & Aquaman
When: 11/29/14
Pax: Cake Boss, White Lightning, Badger, Cornhole, Decibel, Stang, Gears, Tico, Minuteman, O2, Pink Slip, Iron Horse, Aquaman, Cable Guy, FNG (Splinter)
Posted In: Alcatraz

16 Pax gathered for a post Thanksgiving party at Runde Park complete with running, pavers and some burpees but no Turkey! Whether you smoked it, deep fried it, backed it or went turkey free we all have a lot to be thankful for! I am very thankful for how F3 and everyone in it has been a positive influence on me and each other throughout this past year! #F3counts

The Thang:

Cable Guy QIC

Run around the trail

COP in the parking lot

25 SSH

12 MC

12 PParker

12 PPeter

25 SSH

5 Burpees

25 Slow Squat

25 SSH

10 Burpees

4 corners of pain:

Split into 2 groups

2, 4, 6, 8 Burpees

2, 4, 6, 8 Merkins

2, 4, 6, 8 LBC

2, 4, 6, 8 Squats

1,3, 5, 7 Burpees

1,3, 5, 7 Merkins

1,3, 5, 7 LBC

1,3, 5, 7 Squats

Hand off to Aquaman QIC

Pick up a Paver

Groups of 3

Group 1: 25 Merkin each arm up on block run to fence and back

Group 2: 50 Paver swings run to fence and back

Group 3: 25 Paver Curls, 25 Paver press, 25 Paver Tricep extension run to fence and back

Group 4: 25 Paver Lunge each leg run to fence and back

Group 5: 50 Paver leg lifts run to fence and back

AB Blast

COT

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