Gotta Pay The Power Bill

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  • QIC: High Life
  • Pax: Maximus, Burgandy, Mr Clean, Pusher, Jeter, Boeheim, Twister, Red Eye, Repeat, Orange Crush, Green Wave, Minuteman, Aquaman, MacGyver, Senator Tressel, Wort
  • Posted In: Laces In, Laces Out, The Fort

18 PAX entered the dark, chilly gloom for a Laces In/Laces Out workout. As the Laces Out crew split off for their run, the Laces In crew departed on an Indian Run around WEP and up to the pitch black soccer field. We thought these field lights were motioned activated?! Make due with what you’ve got…

The rest of the thang:

-Karaoke half-way down the field (as best that you can tell since it was so dark), lunge walk the 2nd half, then reverse on the way back.
-Side shuffle half-way down the field, frog jumps the 2nd half. Reverse the way back.

COP

Squats x 20
SSH x 25
Merkins x 15

The pax endured two rounds of Burpicides. Great work by everyone for gutting it out on this.
First station – 5 burpees, Mid-field 7 bp’s, End Line 10 bps, sprint back for 15 bps
First station – 3 bps, Mid-field 5 bps, End Line 10 bps, spring back for 20 bps

Partner up.

Partner 1 runs the width of soccer field while Partner 2 does exercises. When Partner 1 gets back, switch. Exercises are LBCs, Merkins, and Squats. Rinse and repeat.

Tunnel of Love x 2 (no stopping)

Seal sit-ups

COT

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Little of this and that

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  • QIC: Jekyll
  • When: 10/21/14
  • Pax: Boeheim, Gecko, White Lightning, Stacker, McGruff, Cornhole, The Firm, Trucker, Repeat, Bubba Gump, Lug Nut, Aquaman, spiderman, Cerrano, Welcome FNG: Mathew Canfield (Wort)
  • Posted In: Golden Corral

16 made it out this Tuesday morning.  A balmy 55 degrees.  Luckily no one was wearing tights.  (note: I am all about the tights- but its too soon.  Except for @The_package.  Too soon?)

Mosey to the back parking lot
COP: Usual suspects here: Incl but not limited to: SSH, IW, Merkin, Squat

Mosey to HT side wall- Sound off with a distance estimate here- 50 yards?

Partner Wheelbarrows down and back

Side ways basketball jumps.  (face the wall.  squat, touch ground, spring jump up.)  50 yards.  Should we call these “WOJO’s” (Wojciechowski)  Please tell me you get that reference..

Psycho bunny 50 yards

Mosey to the wall

3 sets of 10, 20, 30.  Last set to failure

Derkins, Dips, Squats.

Mosey to island

Gorilla  walk down and back (crowd pleaser).  Think bear crawl but worse. #grapeape #beaglybeagly

probably some sprints , etc, etc

Mosey to flag for 6MoM

Note- Q’s need to slow cadence on ABs.  get a better burn and work.

COT

NMM

Started the workout with a TFTD: “Try not to become a man of success, but a man of value”  Don’t be driven by the glory.  Be driven by the process and doing it the right way.  What do you bring to the table?

I’m 2 days late posting BB.  Was unexpectedly sore in my legs and my core.  What the $#&% did we do?

Welcome Wort.  Another home brewer.  Good grief.  Glad I didn’t tell my profession when I was named.  Otherwise I’d have left with #spitbucket.  Name change?

Remember those that are struggling.  Help to lift them up.  Simple texts and tweets work for men.  It matters.  #accountability

See ya in the Gloom

Jekyll

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Padre’s House of Pain lives up to it’s name

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  • QIC: Bogey
  • When: 10/22/14
  • Pax: Padre, Fusion, Burgundy, Cash, Corn Hole, Duck Hunt, Bogey
  • Posted In: Uncategorized

7 Pax received the beat down at PHOP on this crisp hump day morning.

The Thang:

Mosey around the church

Walking imperial Walkers-Hitler solider walk

COT

Windmill-LBCs-Merkins-Moroccan Night Club

Indian Run around the church

COT

SSH-merkins

Partner Relay with added hill for difficulty-Partner 1 running the filed and hill-Partner 2 doing the work

100 Merkins – 200 Squats – 300 LBCs

Stations around the church for short Mud Run imitation

Station 1 – 10 Berpies

Station 2 – 20 Merkins

Station 3 – 30 LBCs

Station 4 – 15 SSH

Mosey around the church

Battle rope for 20 reps – side lunges – walking lounges – Squats

Jack Webs 1-4 count – LBCs – Flutter kicks – SSH

COT

See you next week in the gloom for the hump day thrashing

 

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Sideways lessons for going forward

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  • QIC: Double D
  • When: 10/21/14
  • Pax: Pusher, Green Wave, Twister, Opie, Sharknado, Stang, MacGyver, Spinal Tap (FNG), Crab Cakes, Anchorman, Audit, Magic Mike, Chicken Hawk, Orange Crush, Bird Cage
  • Posted In: Block Party

16 Pax posted to Block Party on a perfect, crisp fall morning.

The theme for the workout was SIDEWAYS.  Other than the opening warm-up run, other movements on feet between spots were to be done sideways (or backwards).  From a fitness standpoint, the aim was to concentrate on cross-training or countering the heavy dose of forward motion in most of our workouts.  But, the theme applies heavily to life, and is one that has had its hold on me in recent weeks.

Like most men, I live my life going forward, not looking back too often, and generally traveling at a high rate of speed.  That’s what I do.  I am a man, I take action, I want to make an impact.  That’s my addiction (at least one of them).

Invariably, life brings setbacks where something takes me backward.  Those times are not fun, but they can be fruitful – a time to consolidate knowledge and experience and move forward wiser.  Again, it’s about moving forward, even when I am going backward.

The truly challenging periods for me are when things go SIDEWAYS.  I am certainly not going forward, but at the same time, I am not failing, losing ground, dropping balls, creating a mess.  What is going on?  I may be working hard, but having no impact.  I may be dialing things down, but still don’t feel rested.  I am uncomfortable.  I am restless.  I am going SIDEWAYS.  For me, this is frequently the hardest recurring phase in life.  SIDEWAYS demands patience, humility, awareness, surrender.  These periods of wrestling with SIDEWAYS have a big impact on Faith.  Will it deepen my Faith or erode it?

The Thang

Warm up run to out parking lot to Springs lot

COP — Mtn climber x20, IW x20, Squat x20, Parker Peter x20

Gather at bottom of lot

Bear crawl to top of lot, karaoke across to far side, backward bear crawl to bottom, karaoke back to start

Sideways bear crawl to top of lot, Karaoke across to far side, sideways bear crawl to bottom, Karaoke back to start

Backwards run around perimeter of lot

COP — Sumo squat w/overhead clap x20, Peter Parker x20

Karaoke/backward run to Springs lot on Ardrey Street

Side lunges left across lot, backward lunge to bottom, side lunges right across lot, backward lunge back to start

Karaoke across street to playground and partner up

Partners complete aggregate of Pull ups x50 + Merkins x75

Partner complete aggregate of CDDs x50 + Dips x100

Mary — Rosalita x20, Gravedigger right x10, Hello dolly x20, Gravedigger left x10

Line up along playground boundary for sideways jumps x15, turn 180 degrees sideways jumps x15

Karaoke to path and karaoke back

Bomb jacks x15

Karaoke to path and karaoke back

Bear crawl to path

Karaoke home

COT

Naked man moleskin

Welcome to FNG/Spinal Tap!  T-claps to Stang for the EH!

We had a Kotter siting today as well – Orange Crush made an appearance after an absence that spanned two winters and two summers.  Hope you stick around!

Only 5 days out from Q School training and I whiffed the opening intro/disclaimer…teacher needs to pay attention to his own lessons.

Thanks to the pax for enduring the SIDEWAYS experiment outside the usual fitness comfort zone.  Not sure that the “suck” lived up to Pusher’s expectations at launch, but it helped me work out some of my own issues with the sideways realm of life.  Probably will leave some soreness in unfamiliar spots as well.

 

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HOLY HILL

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  • QIC: Smuggler and Decibel
  • When: October 18, 2014
  • Pax: Spiderman, Boeheim, Serrano, Trucker, Tatoo and Badger
  • Posted In: Alcatraz
A non-sausage fest crew arrived for a fun filled adventure.  The hill was a fan favorite and was a  great kick off on a fine fall morning.
The Thang:
RAR – Run Around Runde
COP
35 SSH
10 Windmills plus a few SLOW Windmills
20 Mountain Climbers
   20 Imperial Walkers

Find a spot on the wall behind the dugout
20 Derkins
20 step up’s each leg
20 Dips

To the hill
Top to bottom – 2 burpees
Bottom to top – 2 bomb jacks
Add two per trip (When Smuggler said multiplication, the PAX quickly corrected by error).
Stop at 10.  Five trips up and down the hill total. T-claps to Decibel, who made six trips look easy while going back to make sure no man was left behind.

Mosey to the Small Field Wall

Lunge walk to second base line and back.
Sit on the wall for 1 minute
Decibels turn
Backward lunge walk to second base and back
Wall sit
Bear crawl to fence
Crab walk back to the wall
Balls to the wall
HIgh knees to the fence
But kicks back to the wall
Balls to the wall
Mosey to dugout
Green Sally merkin challenge (fan favorite)
Mosey to the playground
5 pullups (full range)
20 dips
Rinse and Repeat
Rinse and Repeat
LBC until all done
Ab lab
X/O’s x15
Hello Dolly x15
Boat/Canoe
Freddy Mercury x15
A great Q by smuggler was followed by a few cool down exercises by myself.  It is great to see several newer faces for this non-sausage fest AO.
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Patriot backblast – Big Shoulders

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  • QIC: Solid State, Winchester, & Cobra Kai
  • When: 10/18/14
  • Pax: Cobra Kai, Sweeper, Winchester, Cheeto, Mule(FNG), Matrix, Brick, SlimJim, Peach, Padre, Red Eye, Solid State
  • Posted In: Uncategorized

12 PAX joined a shoulder-numbing push-fest in the gloom of Rock Hill. We had one FNG, and two VQs. Together, our three Qs seemed determined that no one would be able to shampoo their own hair tomorrow! Here’s the thang:

Solid State VQ, Got us warmed up…
Mosey to COP;
SSH*15, MNC*15, LBC*15, Bridge (Butt lift) 15, FredMerc*16,
Jump Squat*15 (OYO), One leg Calf Raises (15 each side x2)
Imperial Walkers * 25

Winchester VQ, Started the shoulder beatdown… in earnest!
Mosey to COP;
SSH*25; Merkin*15; MNC*30; Merkin*15; 10 Burpees OYO; Merkin*10; SSH*25; DryDock*15

Cobra Kai, Continued the beatdown…
Mosey to the Hill of Misadventure;
LungeWalk up; 20 squats in cadence; jog down; bear crawl up; 15 squats in cadence; jog down; rinse/repeat with 10 squats and 5 squats, respectively.
Mosey to school wall near tennis courts. Partner up. P1 wall sits while P2 runs a loop across parking lot and up thru tennis cts. Rinse and repeat.

Mosey to the Courtyard for Ladder Rounds of Incline Merkins, Derkins, and Dips* 10 each in cadence

Mosey to Field; Duck Walks; Toy Soldier Kicks; Spider Man crawl; Burpee Broad Jump; Partner Wheelbarrows; Partner Stretches;

Mosey to COT

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2015 Joe Davis Memorial Run- Preblast & Registration

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  • QIC: Rock Thrill
  • When: 01/10/15
  • Pax: All PAX
  • Posted In: The Fort

NOTE: The home page usually doesn’t see 5Ks, but there was overwhelming requests from multiple regions to get this up here. I now see why. All of us know someone affected by tragedy… what you do with that helps define you. So check it out, see if it fits your schedule! -AP

THE WHAT: 3rd Annual Joe Davis Memorial Resolution Run (see below for race details and cause)

Multiple run options for pax and family

Introducing the inaugural F3 competition (see details below)

THE WHEN: Saturday, January 10th 2015, 0800

THE WHERE: Fort Mill, SC (Baxter Village YMCA)

THE WHY: 

Greetings, Brothers,

With the majority of F3 Nation events in the rearview mirror for 2014, I would like to invite each of you, as well as your Ms and 2.0s to join me (Rock Thrill) and my family on January 10, 2015, for a fantastic opportunity to start the New Year off right by giving back to the community at the 3rd Annual Joe Davis Memorial Resolution Run as we lock shields once again to break the stigma associated with addiction.

For those of you who are not aware, my younger brother Joe, lost his life at 28 years old to an accidental drug overdose at a Charlotte concert on October 4, 2009, following 18 months of sobriety.

Obviously, this is something that has had a significant impact on myself, my mother and my sister’s lives. We believe firmly in Romans 8:28, “And we know that for those who love God, all things work together for good, for those who are called according to his purpose”

Often, we asked ourselves when we would see the “good.”

So, rather than be angry over the loss of Joe’s life, our family made a decision to try to give back to our community by creating awareness about help that is available for those who struggle with addiction. For the unfortunate reality is that many of us will either experience addiction or know that family member or friend who will. One of Joe’s favorite sayings was “hope…never lose this.”

Hope is never lost, but sometimes it is hard to find. We want to help those who struggle find it!

The race benefits Keystone, York County’s local authority on substance abuse and addiction.

Read more about Keystone here- http://www.keystoneyork.org

THE IMPACT: Last year close to 100 men from F3 stood with me in this battle on race day and we raised over $22,500 to fight his awful disease. It was amazing and the impact was evidenced in all of those who thanked us for holding the race and the stories of others friends and loved ones who have struggled or are struggling that now know where health, hope and healing can be found.

See last year’s post race thank you here

Can we make an even larger impact this year? THE GOAL IS 200 PAX THIS YEAR!

THE DETAILS: There are options for everyone to run or walk and the event is family friendly and a great way to start your New Year on a high note! Plus an F3 spin added this year introducing a F3 regional competition (continue reading for details).

Options include:

  • 1 mile Fun Run
  • 5k Run/Walk
  • 10k Run/Walk
  • 5k AND 10k Run/Walk (CSAUP option!)

This year we will not have a workout beforehand, but we will have an opportunity to gather, enjoy a coffeteeria and then warm up together for the race before showing York County what F3 Nation is all about!

We have a new race venue, Baxter Village YMCA, and a new race distance of 10k to offer. We are very excited about this.

So come out in force! New race awards this year include Fastest Team and Largest Team to participate (continue reading for F3 competition).

F3 REGISTRATION AND COMPETITION FORMAT:

And, of course, in true F3 fashion, we will adding a twist to this year’s event, a Cross Country style competition amongst F3 regions! Not sure how a cross country style completion works (don’t worry, either did we), but it’s simple. Each F3 region will register as a team through the RACE WEBSITE, there is no limit to the number of pax on a team and each region should have just one team. Teams earn points for the top five finishers on their team based on where they finished in the race, combine the score for the top 5 finishers, and that’s your team’s score. The team with the LOWEST score wins. Each team will use the top five finishers in both the 5k and 10k races. Here’s an example:

Team F3 Area 51

  • Top five 5k racers finish; 1st, 3rd, 8th, 10th and 15th (you get 1 point per finishing order), so the team’s 5k score is 37 (1+3+8+10+15).
  • Top five 10k racers finish; 2nd, 5th, 10th, 16th and 22nd (you get 1 point per finishing order), so the team’s 10k score is  56 (2+5+10+16+22).
  • Team’s final score is 96 (37+56)

The team with the lowest final score WINS! 

BONUS OPPORTUNITY- the regional team that brings the most FNGs out on race day, will receive a 3 point advantage to their team’s score! A big advantage in this scoring format! FNG counts will be validated with regional event Qs.

It is important that you register under your region’s team, otherwise we can’t track each team’s top finishers.

So where to register? Register on the RACE WEBSITE, find your regional team and join. Don’t see your regional team, create one and recruit! We also encourage you family and friends you recruit to join your F3 regional team (for tracking purposes).

If you are thinking, “I am not a runner,” there are ample opportunities to change that!

See the workout schedules for local running based workouts and if you are just starting, consider a Couch to 5k or Couch to 10k program app for your phone to mesh with your normal F3 routine. Who knows, it just might kickstart you in a path to the BRR or marathon next Fall!

Thank you for your consideration in advance and remember to get your family involved, too.

WE ASK PAX TO CONSIDER MAKING A DONATION  (F3 Area51 PayPal Account) TO COVER COFFETERIA EXPENSES, ALL PROCEEDS WILL BE DONATED TO THE RACE BENEFICIARY- KEYSTONE.

 

Rock Thrill

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Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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4 Corners of an Oval

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  • QIC: Maximus
  • When: 10/16/14
  • Pax: Pusher, Crab Cakes, Bird cage, WWL, Jeter, Boeheim, Audit, Knifeset, Twister, Repeat, Green Wave, Tatanka, Burgandy, Senator Tressel, Decibel, Menthol, Santini, CSPAN, Aquaman, Java
  • Posted In: Block Party, The Fort

21 in the Ft. Mill PAX posted at WEP for a Maximus-led tour de park. This included a little more running than the average Laces In but the PAX took it all in stride and once again, left the Q feeling honored to lead.

The Thang:
Warm up jog to the far corner of the park
SSH, Slow Windmill, Moroccan Night Club, Mountain Climbers

4 Corners with Russian Twists, Hello Dolly’s, Diamond Merkins, CDD
Start with 20 of each and run to the next corner of the park oval to do 19 of the same exercises. As you run to each corner, do 1 less rep. We’ll take the count down to 12 which gives us 2 laps around the park, totaling about 1.2mi.

PAX line up in a straight line on the path, shoulder to shoulder for a modified Indian run exercise. With the PAX in the squat position, the first man crab walks from the end to the front of the line. Each man goes through one time then switch to bear crawl then finally, lunge walk. Each man stays in the squat until the whole line is finished.

COT:
As with all announcements, please reference the weekly email: 2nd F Friday Fury movie, HH Millstone Rock Hill Tuesday, Indian Land flag plant 10/18, 11/1 Gladiator Games, 11/8 USMC Workout Charlotte, Collecting lightly used athletic shoes at all workouts, Palmetto 200…looking for more runners, Thanksgiving Day workout at 0600 at the Ranch

Prayers: Spark Plug, Injured, WWL neighbors son healing, WWL celebrating 2yr anniversary

AYE!

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The Ranch – Take a swing at 9 Round

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  • QIC: Cake Boss
  • When: 10/16/14
  • Pax: Change Order, Shutter, Bullwinkle, Gears, Pick Six, Stang, Chicken Hawk, Photo Bomb, Backdraft, Anchorman, Corn Hole, McGruff, Mr Clean, (missing 5, sorry....microphone does not work well) Comment below if I missed you.
  • Posted In: The Ranch

boxing pushups

“You’re a Machine Rocky”!

The PAX arrived to find YHC running around the AO preparing for the beat down. 19 faithful looked to get a workout in and they got 9 rounds of classic F3 moves and grooves.

Mr. Clean was the lone runner today. Props and T-Claps to him for being discipline and getting it done today!

The Thang:

Mosey around elementary school to lot next to playground for COP

20 SSH, 20 IM, 20 Squats, 10 CDD, 20 Mtn Climbers,

Line up at end of lot facing school

Lunge walk to island, sprint back

Karoke, sprint back (rinse and repeat)

Bear Crawl half sprint to end and back

Mosey to side of school for quick wall sit

Mosey to front of school soccer fields for 9 round

Each Round, PAX to perform exercises for continuous 3 min, and then move to next Round

Round 1: 20 SSH / 10 Ski Hops

Round 2: 10 Jumping Lunge / 20 Mtn Climbers

Round 3: 15 Merkins / 20 Imperial Walkers

Round 4: 10 Squat Kicks / 10 burpees

Round 5: 10 Apollo Onos / 20 Upper Cuts (Squat & engage core)

Round 6: 15 Flutter Kicks / 10 Parker Peters

Round 7: Burpee w/Side Kick

Round 8: 15 Jump Rope / 10 Peter Parkers

Round 9 4 Shuttle Runs (10 yards) / 5 Box Jumps

The PAX did great. Something a little different compliments of Mrs Cake Boss and her 1st F efforts.

John 5; Jesus asks the man if he wants to “get well?” Basically make a change in our lives. What needs to be changed and what are we waiting for?? Turn to Sky Q and starting moving towards making that change today!

Prayers for family that has lost a child and struggling. Please love the ones in your life like there is no tomorrow, as we do not know the time and minute that could be our last.

Great work. Honored as always to be part of this body of men called F3! Aye!

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