It Has Been An Honor

2014-11-27Leave a comment

QIC: Change Order and Chicken Wing
When: 11/26/2014
Pax: Crab Cakes, FNG/John Paul/The Pope, Cake Boss, Decible, Cable Guy, Cornhole, FNG/Nevill Vincent/Slug, Gears, Backdraft, Tatonka, CSPAN, Ringer, Opie, MacGyver, CH,Rooney,
Posted In: Ring of Fire, The Fort

19 F3 men made it out to The Coop on a memory maker morning. Prior to F3, a 40 degree morning with heavy rain at 0515 may have not inspired us all to get out of the fartsac. Now, who really cares what the gloom brings? We know that our fellow F3 brothers are each counting on one another to make themselves better men each and every day. We cannot do this alone, and with that foundation, it is one of the cornerstones of why I look forward to each and every day with my fellow PAX. To hear the stories, praises, prayer requests, community outreach, and fellowship announcements, it makes you proud of the group that surrounds you.

With that said, I asked Chicken Hawk if I could bump him on the schedule and have a send off Q. Without hesitation, CH offered up the spot and we recollected about how The Coop has grown from averaging a consistent 6 or 7 PAX each week to about 20 in over the year that the name was changed from Abundance of Pain to The Coop. Well done PAX. I will be leaving Ft Mill, but not the fellowship that I have greatly enjoyed since joining F3 with the men of The Fort. Look me up when you are in Charleston and we will grab a workout together or hit a 2nd F. It has been an honor to get to know you all.

The Thang
Change Order starts us off with a mosey into the gloom over to SCES under the cover of the overhangs and out of the rain for a line of pain that went something like this.

x30 SSH IC
x25 Mountain Climbers IC
x20 Merkins IC
Wall Squats
x20 Low Slow Squats IC
x25 Mountain Climbers IC
x15 Merkins IC
Wall Squats

Hand off to Chicken Wing

Moving out from the cover to let the cool morning rain hit our faces, we kept it going with some work at the playground

10 pull-ups, 20 merkins, 30 low slow squat, and a sprint out of the playground up the hill to the ROTC building and back.

Rinse and repeat for a total of 5 reps.

As the PAX were finishing, started a rotation of LBCs, Carolina Dry Docks, and Merkins. Once the 6 was in, we moseyed to the band lot.

At the band lot, we finished it out strong with our last few minutes of a merkin, broad jump, jack web combo. Start with a merkin, then broad jump, merkin, broad jump, and so on until you hit 10 yards. At the 10 yard marker, jack web 1 to 4 and increment to 2 and 8, 3 and 12…we made it to the 80 yard line until we hit the end of the game. Nice work all across the board.

Mosey to COT.

Finished us out with The Lord’s Prayer.

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Rainy Day Beatdown

2014-11-26Leave a comment

QIC: Bogey
When: 11/26/14
Pax: Catfish and Padre
Posted In: Uncategorized

3 Men were taken hostage at Padre’s House of Pain and received a brutal beating and sweat treatment. Pain is weakness leaving the body and lots of weakness poured out onto the floor this morning.

COT – 30-SSH, 15-Merkins, 15-Peter Parker, 15-Parker Peter, 30-Windmill, 30-Low Slow Squats

Mosey for a bit and then to Station 1

30-Battle Rope w/jump squat, 10-Burpes, 30-Merkins

Mosey for a bit and then to Station 2

30-Box jumps or Calf-raises, 30-Decline Merkins, 30-Low Slow Squats

Mosey for a bit and then to Station 3

30-LBCs, 30-Leg raises, 30-Freddie Mercury’s

Rinse and Repeat Stations

COT

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The Planking Bears

2014-11-25Leave a comment

QIC: Maximus
When: 11/25/14
Pax: Chicken Wing, DD, Trucker, MacGuyver, Red Banjo, Opie, Cake Boss, Sharknado, Lug Nut, Spitz, Twister, Bird Cage, Anchorman, Green Wave, Pusher, Tatanka, Chicken Hawk, Deacon, Zima, Old Bay, Longshanks, CSPAN, Chaser
Posted In: Block Party, The Fort

A large group of 24 PAX posted at this mornings Block Party to continue to push each other every way possible this Thanksgiving week. I tried to keep us out of the soggy grass but some things are just better in the grass…just ask Jack Webb. We didn’t do a lot of running but hopefully ya’ll felt the pain as much as I did.

The Thang:
Jog to the playground
SSH x 25
Burpees OYO x 5
Jump Squat OYO x 10
Slow Windmill x 12
SSH x 20

The Senator’s Plank w/o getting back up to your feet:
Mountain Climbers x 15
Grave Diggers right x 12
Ground Dips x 15
Grave Diggers left x 12
CDD x 10
Merkins x 5
REPEAT

Count ’em off in 2’s
1’s: Run around the playground then do 20 Dips
2’s: Pull-ups until the 1’s finish
Flap Jack then REPEAT

Mosey to the hill:
Line up for Bear Crawl 1/2 way up the hill and hold in position until the 6 arrives
Flip it around for a reverse Bear Crawl the rest of the way up to the top
Wait for the 6 then jog down then 25 LBCs

Modified Jacobs Ladder:
Burpees at the top (2, 6, 10)
3-Way Jumping Lunges at the bottom (4, 8)
Crab Walk back to the bottom of the hill

Circle Up:
50 LBCs in honor of Anchorman – that’s a full 50 of the 4ct variety (Your welcome for not doing 55)
Super Belly’s / Pepper Mill x 15
Jack Webb 1:4 for a total of 9:36

COT:
This crowd never disappoints and it’s always an honor to Q. The bear crawls and humidity even got the PAX sweating a little which hasn’t been seen in a few weeks. I was looking forward to this Q as it’ll be a good test for next Tuesday’s Black Diamond which will be at 5am at the same location.

Announcements: Thursday Double Down with the Ranch Convergence (0600) and Baxter Turkey Trot (0930). 12/2 Black Diamond (0500 WEP), 12/6 Camping with Twister, 12/12 Christmas Party (evite exists), F3 Dads 12/13 at Runde (0930), Chicken Hawk is leading an Angel Tree for CAH, CHECK THE WEEKLY EMAIL. Praises for an adoption getting finalized, traveling and injured PAX, Ferguson, MO the families, job searches/challenges, family in Springfield dealing with the loss of a child.

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Eternal Investment

2014-11-22Leave a comment

QIC: Slim Jim & Deacon
When: 11/22/14
Pax: Posh, Peach, Italian Job, Mayhem, Burgundy, Bogey, Boeheim, 2 FNGs (AOL and Fire Marshall Bill)
Posted In: Uncategorized

Q: Slim Jim

COP
——
SSHs (20x), IWs (20x), WMs (15x), Moroccan Night Clubs (20x),Dips (20x), Step Ups (20x), Dips (20x), Step Ups (20x)

Q: Deacon

Slow Sumo Squats (10x)

Mosey to the playground
———————————–
– Round 1: Left staggered push ups (15x), BBCs (15x), Step ups (20x)

– Stationary Lounges (15x)

– Round 2: Right staggered push ups (15x), Jump Ups (15x), Dips (20x)

– LBCs (15x)

– Round 3: Decline Merkins (15x), Incline Merkins (15x), Decline Flutters (30x)

– Mack Tar Jies (10x)

Mosey to the parking lot:
—————-
– Pyramids with 5 reps at each station to 15 reps then back down doing Diamond Merkins, Donkey Kicks, Squats, LBCs

– Wind sprints 2x

Mosey to the pavilion
—————————–
– Balls to the walls (2 x 10 count)

– Peoples’ chair (2 x 10 count)

Mosey to the larger soccer field
—————
– Partner up

– One partner does Mack Tar Jies while the other runs (100 MTJs total), plank when finished

COP:
——-
Oblique Ups (15x), Vups (15x)

COT:

Moleskin:
————
We all have busy lives. How much of our time are we investing in building God’s kingdom? Adjust your hearts and schedules to be kingdom builders. Ask God where/how He wants you to work and He’ll provide guidance. This is stated in Proverbs 16: 9 “The heart of a man plans his way, but the Lord establishes his steps.”

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Jail Break at Alcatraz

2014-11-22Leave a comment

QIC: Jekyll and Smuggler
When: 11/22/2014
Pax: Minute Man, Cash, Senator Tressel, White Lightning, Pick 6, Gears, Decibel, Zima, O2(FNG), Tater(FNG), Strange Brew(Area 51), Badger, Pink Slip
Posted In: Alcatraz

T’was a fine morning in the gloom- a brisk 28 degrees did not deter 15 manly men from sharpening their bodies and their minds. We were graced with two FNGs- welcome brothers’ Tater and O2 as well as a visiting brother from Area 51- glad to have you, Strange Brew. You are welcome back any time. Brief talk about our blessings and remembering to find them and count them by not getting mired down in day to day inconsequential setbacks or disappointments. Off we went…

RAR(Run around Runde)

COP

SSH 10, 15, 20, 25

Mountain Climber 10, 15, 20, 25

Squat 25

Monkey Humpers 25

Merkin Clock- # of merkins per clock position 1-12. #crowd pleaser

Mosey to THE WALL

Lunge walk to fence, hop fence, bear crawl hill, 10 bomb jacks

run back

bear crawl to fence, hop fence, squat walk hill, 10 bomb jacks

run back

psycho bunny to fence, hop fence, run hill, 20 SSH

run back

In/Outs x 20

… Hand off to Smuggler who provided instruction on a triple loop of Runde. Apologies to the PAX for abbreviated and partially inaudible directions, but everyone got the gist and took off.

20 Merkins at the Firehouse Mosey to the top of the hill and down to the batting cage.

Bunny Hops to the top of the hill and mosey to the gate at the far end.

50 LBC’s

Mosey to the playground for 20 pull-up’s.

Mosey to the firehouse and go again….and again

Some speed work across the ball field. 75% 100% 50% 100% Always a favorite when the legs are already tired!

Finally split the group for:

Wall sit and Lunge Walk

Wall sit and feet first Crab Walk

Wall sit and feet first bear crawl. (I think this is when our Strange Brew decided to audible a Balls to the Wall.)

Balls to the Wall and Lunge walk

It is always an honor to lead such a great group. Thanks for pushing me and each other.- Smuggler

COT

NMM:

Tough workout today men. Everyone did exceptionally well. We moved in one giant herd today. Remember to be thankful for all that you have that is right in front of you. Don’t look 10 feet past, desiring something else. In that spirit: a few observations:

been 1.5 years for me with F3. I still get #mumblechatter about my coffee cup.
been 1.5 years for me with F3 and I still can only do 4 legit pull ups. had to modify #JVTEAM
Tater is old man strong. 55. #respect
plank position “6 inch” jokes never get old. they should, but don’t. #maturity
Overheard from Strange Brew: “used to be whenever I would drive by a park- I would think- hey there’s a park. Now I drive by and think- hey there’s a GYM” right on, brother. Aye!
Congrats to Decibel’s 2.1. M and 2.1 healthy and home. #sleepisoverrated
Solid F2 gathering for coffeeteria following the beatdown. If you have not made this part of your morning routine, I highly recommend
MONDAY: ALL FORT AOs Converge at The Armory 0515; THURSDAY: ALL FORT AOs Converge to The Ranch 0600
F3 Christmas party- DEC 12th. M’s included. get a sitter now. http://www3.signupgenius.com/mobile/index.cfm?action=signups.signup&URLID=70a0e4ca4ab2daa8-f3fia&emailid=23162087
Check the website: Joe Davis Run, F3 Dads,

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Workin’ the Ranch

2014-11-20Leave a comment

QIC: Senator Tressel
When: 11/20/14
Pax: Cake Boss, Old Bay, Chicken Hawk, Stang, McGuyver, Serano, Cash, Anchorman, Gecco, White Lightning, Black Hawk, Maximus
Posted In: The Ranch

Thirteen cold weather cowboys hit the Ranch this morning on a beautiful, crisp SC morning. Here is what they did:

The Thang:

Two left for a run (one was Cake Boss – yes, that’s right, he’s a runner now!), while the rest jogged over to the drive in front of Springfield Middle for COP:

Merkin x 10, squat x 25, IW x 25, MC x 25, SSH x 40

Plankorama: Start in the plank position, do 10 merkins, hold, left arm/leg high, hold, flip over to an inverted plank (face the sky) and do 10 dips, hold, right arm/right leg high, hold, flip back to plank, walk up to CCD x 5, walk back down to plank, 6” hold, back up to regular plank. Rinse and repeat while staying in the plank.

Mosey to the nearby hill for Jacob’s ladder. Start at 5 and finish at 10 burpees at the top of the hill. Plank when finished.

Mosey to top of hill for Jack Webb, 1 merkin/4 overhead claps to 10 merkins and 40 claps.

Indian run back to grass area near school entrance and form two lines facing each other

AB Challenge

1st pair picks an ab exercise and the number of reps. 2nd pair does the same, but has to add at least five reps to the previous number, and continue with the rest of the pairs. We had five pairs and did Russian twists, Freddie Mercurys Hello Dollies, Rosalitas, and LBC’s Started at 10 and work up to 55.

Line up and face the driveway:

Lunge walk to the driveway, run backwards to start, and repeat

Bear crawl to the driveway, run backwards to the start, and repeat

COT

The Pax faced another day of brisk temps in the gloom, but with no wind, it was great exercise weather. YHC enjoyed his first Q at the ranch – lots of space and plenty to things to work with. Had a motivated group out there this morning, and it’s always a blast to lead such a fine group of men.

Announcements

Last call for lightly used men’s athletic shoes for Charlotte Rescue Mission. Bring to any local Fort workout on Sat. Cake Boss will be at WEP this Saturday to deliver them.

Wednesday night runs (Run and Gun) weekly in Baxter, followed by 2nd F

New 3rd F starting on Thursday mornings at Jump’n Java, 6:45a, check Twitter for details

F3 Dads at Runde Park, Dec 13

Fort Mill Xmas Party, Dec 12

Congrats to Decibel and his wife on the birth of healthy Adelie Katherine Fike

Prayers for those struggling with illnesses.

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Children’s Attention Home Angel Tree

2014-11-19Leave a comment

QIC: Chicken Hawk
When: Through 12/13/2014
Pax: All
Posted In: Uncategorized

THE THANG: We are organizing an effort with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home. The PAX is being engaged to participate by taking an Angel(s) at an AO or through sign-up via Signup Genius (see link below).

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a need for a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive at CAH.

We have volunteered to provide for the needs in two areas for the kids:

1) Building Sets: Legos, Knex, Magnetix, Lincoln Logs, Etc

2) Remote Control Cars and (Nail-Free) Model Car Kits

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please consider supporting the Children of CAH by signing up for an Angel or as many Angels as you are capable. Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 13^th or to the Christmas Party on December 12^th and they will funnel them back to me, Chicken Hawk.

THE WHEN: Monday, November 24^th – Saturday, December 13^th

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Indian Land Retains The Title

2014-11-19Leave a comment

QIC: Bounty Hunter
When: 11/18/14
Pax: Anchorman, First Pump, Deacon, Bolt, Old Bay, Twister, Chicken Wing, Red Banjo, Crabcakes, Stang, Opie, Sharknado, CSPAN, Bay Hyme??, Macgyver
Posted In: The Fort, The Reservation, The Snake Pit

Sixteen PAX braved the brisk morning for a little downPAINMENT at WEP. Some chatter how some PAX were impressed of those still wearing shorts (all two of us – myself and chicken wing). That decision to wear shorts on this fine 30 degree morning was contributed to one of two things; we’re that hard core or that stupid. You decide!

Warm up:
Mosey to the parking Lot on Massey St.
High Knees: 15 yds (down & back)
Butt Kicks: 15 yds (down & back)
Forward Lunge: 15 yds (down)
Backward Lunge: 15 yds (back)
Shuffle: 15 yds (down & back)
karaoke: 15 yds (down & back)
Shuffle 15 yds, turn and sprint 15 yds (down & back)
Back Peddle 15 yds, turn and sprint 15 yds (down & back)
Jog/Sprint/Job: 15/15/15yds (down & back)
SSH: 30
Mountain climbers: 20
SSH: 20

The Thang
PAX divided into 4 groups. Each group had a station with an exercise, once reps were completed for one station, plank until all 4 groups were done. Completed 2 cycles with following exercises:
Cycle 1:

Squats: 50
Tuck Jumps: 50
Jump Lunges: 25 each leg
LBC’s

Cycle 2:

Merkins: 50
Freddy Mercury
Carolina Dry Docks: 50
Moroccan Nightclub

Oh, did I forget to mention SUDDEN CHANGE? Every time I felt like it, sudden change was called… All PAX stopped what where they were and ran to the middle of the parking lot and had to do burpees on my count every time I said “down”. There was a total of 7 “Sudden Changes” called with a total of 75 burpees completed. (kudos to Twister for best form)

Mosey back to WEP with a small detour of bear crawls.

THE N-DRILL: Simple football drill where 4 cones are setup in the shape of an “N”. We had 2 “N-Drills” setup for a little fun and friendly competition. Teams 1&3 vs Teams 2&4. Each PAX went head to head with another from the opposite team. Finding the winner was simple, “who can complete the N-Drill the fastest”. After several rounds and each PAX getting use to the drill, we did “Winner stay on” and “loser plank up or do an exercise” until we had one champion!

To everyone’s surprise CSPAN showed his “Old Man Speed & Tenacity” to make it in the final round with, well myself. In the end, old man speed wasn’t enough to take home the gold, but was respected!

Mosey to COT

Moleskin
As it stands, Indian Land still prevails as most athletic, hardcore, handsome, awesome group in the Fort Region… pulling yet another winner from our friendly competitions (Even though, some might call a little home field advantage with the drill selected coming from a tribesman in Indian Land). All joking aside, it’s always an honor to come back to WEP and lead a bunch of great men. As we go through our week remember this, “God’s Grace Defies Reason and Logic” and no matter what we do, He’s already paid the price for us!

Bounty Hunter over and out!

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Cold enough to cut glass

2014-11-17Leave a comment

QIC: Pusher and Jekyll
When: 11/15/2014
Pax: Red Banjo, Cross Check(FNG), Acme, Old Bay, Crab Cakes, Mustang, Rooney, Chicken Wing, Flat Tire, The Package, Magnum( FNG), Dark Helmet(FNG), +3 I cant remember- sound off in comments!
Posted In: The Fort

17 men ventured into the gloom knowing full well that to survive the cold- you’d have to be strong mentally, work hard, and keep the body moving. Pusher lead us off with just the right combo…

Mosey to COP

SSH x 40

Merkins x 15

Carolina Dry docks x 15

Windmills x 15

Squats x 20

Drill Bits- there was no easing in. Deconstructed burpees are the #hate

20 Mtn Climbers

15 Merkins

10 Jump Squats

5 Burpees

Seal Team Sit Ups x 20

Lunge Walk/Bunny Hop Suicides

Discuss Spiritual Gift- Excellent words here from Pusher. What do YOU bring to the table spiritually. How are you bettering yourself and those around you?

Mosey to bottom of the hill

P up- Size matters, someone to push you. YHC discussed the need for partners. This theme is often discussed in F3 small groups or Chicken N Wisdom. Find a mentor or someone to hold you accountable. Physically, spiritually and mentally.

Hill-

Wheelbarrow Flapjack
Elbow Crawl/LBC
Sumo walk/Dying Cockroach
Reverse Bear Crawl/XO

Fireman Carry: other side 100 yards

P1 Plank. P2 use P1 as Bench

10 each- flapjack

Merkins
Derkins
Dips
Ski Moguls

3 legged race- 200 yards

10 “3 Merkin” Burpees OYO

COT

NMM- 17 PAX with 3 FNGs It was a great day to be outside and be in the company of our brothers. Check emails for upcoming events.

Jekyll

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Not that COLD at The Patriot

2014-11-15Leave a comment

QIC: Cheeto, CSPAN, & Mayhem
When: 11/15/14
Pax: Anchorman, Boeheim, Bogey, Burgandy, Cake Boss, Cheeto, CSPAN, Duck Hunt, Iron Horse, Iron Pony, Mayhem, Padre, Posh, Santini, Tico (FNG), Twister, & Winchester.
Posted In: Uncategorized

17 men assembled for a balmy 29 degree day in Cherry Park, conditions were dry and extra tight yoga pant worthy. Cheeto, Mayhem, and I appreciate the opportunity to Q, and had set out to not disappoint.

High quality disclaimer speech…high quality mumble chatter…and off we went…

Cheeto on VQ

Moroccan Night Clubs, SSH, IW, Squats, Carolina Dry Docks, Americans, Monkey Humpers, rinse and repeat. Excellent VQ

Hand off to CSPAN

In an effort to “break” Anchorman, I did a series of sprints around the parking lot, waiting just long enough for our 6 to catch up and we would sprint off again…he told me he hated running, what did he expect I would do?

As I travel around to Q, I pick out Pax who I want to challenge, at The Patriot I always focus on Posh and Burgundy, both are great guys who challenge me to push myself #ISI.

We did a long warm up series, and then used the islands on the big parking lot to divide up exercises. I wanted everyone know that we would do more Burpees than The Fort, The Reservation, or Alcatraz. Really fun group in Rock Hill and we encouraged each other throughout a very “tough” series of challenges. Plus we got 10 bomb Jacks because Twister can’t keep his mouth shut…#Thatswhatshesaid

Hand off to Mayhem

Long plank series to include Cha-cha and Cross Far Reach, more abs, more planks, more abs, more back, and sprint back to COT.

Announcements = Read your newsletter

BOM

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