Scottish Sunshine / Free swimming lessons

2014-10-15Leave a comment

QIC: CSPAN
When: 10/15/14
Pax: Audit, Bogie, Burgandy, Padre, Fusion, & Duck Hunt.
Posted In: Uncategorized

This was my VQ for Padre’s House of Pain. This is going to be a very fun AO #REDPILL.

Conditions were raining cold and somewhat miserable.

The Thang:

High quality rendition of disclaimer, and quick schedule of today’s events.

Quick jog around Church.

Long walking warmup on opposite side of building.

COP

SSH, IW, Squats, Windmills, and Moroccan Nightclubs.

Long Plank series (probably too long) to include CDD, Peter Parkers, Parker Peters, Mountain Climbers, and too many other things.

The following stations were a race OYO:

Station #1 10 Sidewinder Burpees

Station #2 10 Cross fit push-ups

Station #3 Run around parking lot

Station #4 Tractor Tire FLIP down and back

Mosey back to COT

Long ABLAB to 200 counts

Moleskin:

Always an honor for me to be your Q, perfect weather for swim lessons… I had fun….#BETHATGUY

Group did very well with Audit & Burgandy setting the pace.

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

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No Name Workout…..

2014-10-15Leave a comment

QIC: Trucker
When: 10/15/14
Pax: Trucker, Decible, Senator Tressel, McGyver, Chickenwing, Cornhole, Aquaman, Santini, Assassin, Anchorman, Cash, Cake Boss, Destiny, Flipper, Father Mulchay (FNG)
Posted In: Ring of Fire

15 PAX (1 FNG) ventured out into the rain as Mother Nature tried to put a damper on F3 workouts, NOT the case. The Thang:

COP:

30 SSH, 25 IW, 20 Merkins, 20 Windmills, 20 MC

Mossy to School wall and partner up:

Round 1, partner 1 wall sits while partner 2 runs around the playground, Flapjack

Round 2, partner 1 squats while partner 2 runs around the playground, Flapjack

Round 3, partner 1 merkins while partner 2 runs around the playground, Flapjack

Round 4, partner 1 LBC while partner 2 runs around the playground, Flapjack

Round 5, partner 1 Moroccan nightclubs (?) while partner 2 runs around the playground, Flapjack (YHC was losing oxygen from all the running he choose to do)

Round 6, partner 1 wall sits while partner 2 runs around the playground, Flapjack

Head to the School road:

Round 1, partner 1 runs up hill via side shuffle while partner 2 does bombjacks, Flapjack

Round 2, partner 1 runs up hill via karaoke while partner 2 does monkeyhumpers, Flapjack

PAX lunge walk up hill to ROTC building

Partner 1 does 5 pull-ups while partner 2 does 5 burpees, Flapjack 5xs (A workout by Trucker is not complete without pull-ups and burpees)

30 LBC

Protractor

COT

The rain finally stopped as we hit the hill, but the rain was refreshing. We started to see which PAX are regulars and which PAX are weather permitting. It’s only October and this is just a small preview of what Mother Nature throws at us in the winter. Welcome Father Mulchay (FNG)!

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Laudible Leg Stations

2014-10-14Leave a comment

QIC: Beast
When: 10/13/14
Pax: One-Niner, Pebbles, Bounty Hunter, Ringer, Opie, Stingray, Magic Mike, Speedo, Sharknado
Posted In: The Snake Pit

The Thang
(YHC editors note: as The Thang was a bit of a laudible, the accuracy of the forth coming BB is as well)

COP Warm up
Low slow squat
Imperial Walkers
Mt Climber
Peter Parker

Mosey to the South drive
Lunges for 50 yards (two groups)
COP – leg station, jumping lunges, and various

Mosey to North drive
COP – shoulders and chest

Mosey to start of “four corners”
Backwards lunge down to second corner
COP – leg station, low slow squat

Mosey to third corner
Line up at cross walk
Partner carry down to fourth corner
Switch partners and back

Sprint down to fourth corner
Mosey over to drop off zone
Curbside Riverdance 1 x 20, 1 x 40 each side

Mosey to back wall
People’s Chair 45 sec x 3 reps – last set palms up palms down
Mosey to playground

Group 1 20 step ups, 10 each side
Group 2 10 pull-ups
Switch
Plank-o-rama
LBCs

Mosey to back wall
Partner calf raises x 20, partner up partner piggy back
Switch

Mosey to four square court
COP – leg station, jumping lunges, and various

Mosey back to starting point
25 Pop Squats

Moleskin

Ten faithful warriors posted as #TheTomahawk continued its expansion. It’s great to see double digits and on a regular basis now. The workout that YHC had planned was a bit of a laudible and thanks to One-Niner for the friendly reminder on the Twitosphere the night before. As YHC has a bit of a rep for legorama’s punishing the Pax, he felt like he was getting a little soft in recent Q’s on the legs and decided to forge ahead with a solid leg push. The legorama was a bit of a tour around the AO and we took a leg stations along the way.

laudible noun \ˈlȯ-də-bəl\
: an act of calling an audible, specific to a leg routine, often performed during a Legorama in the COP

Reminder 10/18 Indian Land Flag Plant, Convergence, and Inaugural Sausage Fest. Also the The Fort Fuel Challenge – Detox 6 week challenge is kicking off this week.

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Something for Everyone

2014-10-14Leave a comment

QIC: Red Banjo
When: 10/14/14
Pax: Audit, Back Draft, Bird Cage, Bolt, Crab Cakes, CSPAN, Fist Bump, Java, Knife Set (FNG), MacGyver, Opie, Red Banjo, Santini, Sharknado, Stang, Twister
Posted In: Block Party, The Fort

The Thang:

Mozy to the parking lot at US Synergistics – on the way; set of walking lunges
Circle up;
Windmill – 10x
SSH – 25x
Merkin – 10x
Mt. Climber – 10x
SSH – 25x
Merkin – 10x
Mt. Climber – 10x
SSH – 25x
Squat – 10x
Wide Arm Merkin – 5x
Diamond Merkin – 5x
SSH – 25x
Squat – 10x
Wide Arm Merkin – 5x
Diamond Merkin – 5x

Wall sit 2 sets of 10 count
Wall decline Merkins 1 set of 10
Wall decline Plank 1 set of 10 count

Mozy to Veterans Park – CSPAN led Pledge
5 min of Marry
Rosealita – 10x
Hello Dolly – 10x
HSF – 10x
LBC – 10x
Rosealita – 7x
Hello Dolly – 7x
HSF – 7x
LBC – 7x
Rosealita – 5x
Hello Dolly – 5x
HSF – 5x
LBC – 5x

Mozy to Memorial Park
2 sets of Balls to the Wall (Holding for 60 sec and 30 sec)

Accountability Bomb Jack – 10x

Mozy back to WEP – set of walking lunge on way back

Circle up – Wheel of Death

Mt. Climber – 10x – Bear crawl
Merkins – 10x – Bear Crawl
6 inches – 20 count – Bear Crawl
Right/Left Arm/Leg High – Bear Crawl

COT

Moleskin:

17 motivated men showed up this morning – all worked hard. We took a quick tour of Fort Mill – taking in the sites; US Synergistics, Memorial Park, and Veterans Park. We kept it dry – but had to get a set of bomb jacks in as someone didn’t keep it clean – all good. Another FNG posted, thanks in part from Audits EH – the name could have been worse brother.

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Board of Pain Returns

2014-10-13Leave a comment

QIC: Jekyll
When: 10/11/2014
Pax: Deacon, #swagdad, Trucker, FreeBird, Cash, Smuggler, Cornhole, Minute Men, Gecko, Funhouse
Posted In: Alcatraz

What to do, what to do? I know-how about the legendary Board of Pain?! See below for where you ended. Deacon gets the #pompom… for now!

The Challenge:

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200
Carolina Dry Docks – 100
Russian Twists – 100
Mac Tar Jai– 100 Cash, Smuggler, Cornhole, Minute Men (10)
Jump Squats – 100 Trucker, #swagdad (85), Freebird (50), Gecko (50), Funhouse (50), Jekyll (50)
Mountain Climbers – 100 Deacon
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

NMM

Great to see Funhouse who’s been going through #beatdowns of his own at work. Sleep is overrated. good to finally see you. I will take you up on that 4am coffee. who am I kidding- beer
Cornhole slid into home at the end of the workout. While appropriate and somewhat funny- how itchy were you and did you clog your shower from errant grass clippings emanating from your #netherworld
July’s Board of Pain was Gecko’s virgin post. That is a wow. Glad you came back after those. How did you feel after Saturday? #PTSD?
Smuggler kicked a$$ on upper body. Self proclaimed “not his strong suit” Couple more grunts and would have thought you were in the birthing business

Great job Saturday. I know you were all worthless for birthday parties, aeration, honey-dos, Home Depot and even getting off of the pot in your #readingroom the rest of the day. Your welcome.

Jekyll

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Serving others down painment

2014-10-13Leave a comment

QIC: Trucker
When: 10/13/14
Pax: Trucker, Mcgrufe, Change Order, Decible, Car Bomb, Boy Band, Chicken Hawk, Totanka, Duck Hunt, Deacon, Greenwave, Gears
Posted In: The Armory

12 PAX strolled to the Armory in the fog for a little music medley, courtesy of YHC. Trucker brought along his boom box and playlist with some goodies to workout to. Lots of chatter as we all circled up regarding Sunday’s event at the Children’s Attention Home. YHC began with a little speech relating to Sunday’s message by David Chadwick, we are lead to serve others, not ourselves. This message hit home with YHC and felt it was a perfect message to carry through at the Armory. The other message that YHC forgot to mention was PAX shouldn’t pick a workout over the type of music played, ie the playlist.

The Thang:

4 rounds of pain stations then a little running:

Station 1 for 5 reps:

Goblet Squats

Swings

Upright rows

Russian Twists

Run to light pole at funeral home

Station 2 for 10 reps:

Curls 5 each arm

Lunges 5xs each leg

Figures 8’s

LBC with KB

Run to light pole in FHFM campus parking lot

Station 3 for 15 reps:

Around the World

Tricep extensions

Lawn mower

Protractor w/KB

Run to end of FHFM campus parking lot

Station 4 for 20 reps:

Bent over rows 10 each side

Curls 10 each arm

Goblet Squats

Front raises

Run lap around FHFM campus parking lot

Rinse and Repeat 2 more times

Good mix of KB and running!!!

Lots of announcements, so watch the weekly emails!

Prayers to Deacon’s friends with cancer and for Trucker’s wifes ankle.

Trucker

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Q School Is In Session

2014-10-11Leave a comment

QIC: Pusher, DD, Senator Tressel
When: 10/11/14
Pax: Gears, Bayheim, Solid State, Padre, Posh, Mayhem, Cheeto, Professor, Mulligan, Slim Jim, Twister, Change Order, Burgandy, Goldberg, Windchester, Bogie, Brick, FNG/Tater
Posted In: Uncategorized

21 of York County’s finest converged at Cherry Park this morning for another beatdown at the Patriot. The shovel flag was planted early, and the bell rang for Q school as Professors Pusher, DD, and Senator Tressel taught Q basics to an eager class of students. Once school was out, the class joined the rest of the Pax and off to the park we went.

The Thang

Extended COP

Each student and teacher took turns leading SSH’s, and various varieties of merkins, ab exercises and squats.

Pusher at Q

Mosey to the soccer field (one of many)

Partner up and saddle up. With your partner on your back, do 10 calf raises and then run across the field. flapjack, do 10 calf raises and run back to the start point.

Wheel barrow to mid-field, flapjack, wheelbarrow to the opposite side, flapjack, wheelbarrow back to mid field, flapjack, and then back to the start point.

DD at Q

Find a new partner and do a combined 100 merkins and 50 bombjacks.

Find another new partner and do a combined 100 burpees and either 50 or 100 donkey kicks (can’t recall the number, but remember that this was very painful)

Senator Tressel at Q

Circle up for modfied Tabata

30 sec interval training (20 sec exercise with 10s rest x several reps)

Merkins x 4 reps, LBC’s x 8 reps, Wide-arm merkins/planks/6″ hold/diamond hold (audible, audible audible)

Mosey across the field and into the woods, up the wooded trail, out to the paved trail, back to a soccer field, hop the fence, across the field, hop the fence, back on the paved trail and out of the park.

COT

Whew! It was a little warm and way too humid for October, but t’s always a good day for F3. YHC had not been back to the Patriot since July, and it was great to see all the Rock Hill pax that have made this part of their regular Saturday morning routine. We were heavy on the upper body work today. Wheel barrows, followed by merkins, followed by the burpee/donkey kick combo were very unsavory. Being out of breath with noodle arms is not a pleasant feeling. YHC’s attempt to do the Tabata after that beatdown, was ill-advised and required modification from the get-go. New Q’s take note – sometimes you have to call an audible. The fence hops at the end of the workout were not planned and for the second time as Q, YHC found himself lost among the many soccer fields of CP, (all of which look the same). But, not much to complain about today – we commissioned some new Q’s; worked our butts off, and had a great time doing it. Pusher and DD – it’s always a pleasure, my friends. Welcome FNG/Tater, and congrats to the October 2014 Q school graduates.

Announcements:

Standing 2ndF HH at Milstone in RH on the 3rd Tuesday each month,

6 week detox/cleanse – check the F3 site and contact Gears if interested

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Indian Land Shovel Flag Plant and Sausage Fest – 10/18

2014-10-11Leave a comment

Posted In: Ring of Fire, The Armory, The Fort, The Ranch, The Reservation

Come celebrate yet another expansion spawned from The Fort where not ONE but THREE shovel flags will be planted. The three flags planted are representative of the three workouts developed in Indian Land on Mondays, Thursdays and Saturdays (The Tomahawk, The Arsenal and The Reservation).

Following the tour of the new AO (code for an epic beatdown), there will be the inaugural Indian Land Sausage Fest starting at 0830 (Decibel, there will be BRATS!). This should allow enough time for the PAX posting in other AO’s to come join in the fun. Bring your own drinks and lawn chairs (NO ALCOLHOL – we are on school property – Sorry Trucker). For PAX coming from other AO’s, the sausage fest will be held in the parking lot shown in the screenshot below. Click here for directions.

If you’d like to contribute to the Festivities, please add what you’re going to bring to the spread sheet here. All PAX should have access and can see what others are bringing.

Lastly, don’t forget to EH friends, colleagues, neighbors or anyone else that might want to come out.

Details for the Workout:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0700 – 0800
What to bring: FNG, Tylenol?!

Details for the Sausage Fest:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0830 – 1000
What to Bring: FNG, Drinks (NO ALCOHOL), Lawn Chair

Indian Land Reservation Parking Area

Bounty Hunter over and out!

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Sure, This Will Start Off Easy…

2014-10-11Leave a comment

QIC: Maximus
When: 10/11/14
Pax: High Life, Longshanks, WWL, IV, Man O War, Flat Tire, MacGuyver, Mile High, Rooney, Lil E, Santini
Posted In: Block Party, The Fort

A dirty dozen in the WEP PAX this AM in The Fort were treated to a slightly different down-painment. When I said we’d be doing a “playing card” workout, I don’t think the PAX really understood what that meant…nor did I. This is definitely one of the hardest workouts I’ve been fortunate enough to Q and I was humbled by a few of the PAX that didn’t want the breaks I was willing to take in round 2. Without delay, here we go…

The Thang:
Warm up jog to the parking lot heading into town then find a comfortable spot in the circle; cause you’ll be there awhile. Instructions are as follows: Each suit in the deck of cards represents a different exercise while the value of the card represents the number of reps. The goal is to keep it up-tempo for as long as we can.
Round 1:
Hearts = Run in place for a 4ct (104 total)
Spades = High knees (104 total)
Clubs = SSH (single count) (104 total)
Diamonds = Jump Squats (104 total)
Jokers/extra cards = Straight leg lifts (40 total)

Round 2:
Hearts = Merkin (single count) (78 total)
Spades = Burpees (93 total)
Clubs = CDD (95 total)
Diamonds = Jumping Lunges (Left leg forward, rt leg forward, side by side = 1) (90 total)
Jokers/extra cards = Toe Touches (40 total)

This was a gasser, no doubt about that.
Announcements: F3 dads 9:30am one Saturday in November and one Saturday in December. 2nd F opportunity with the movie, Fury coming up. Joe Davis 5K Memorial Run and Fundraiser coming in January. Stay close to the weekly email.
Prayers: Continued prayers for Santini’s family; it means a lot to have the PAX-support in a variety of ways. All those unspoken.

AYE!

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HIIT In Action

2014-10-11Leave a comment

QIC: Bounty Hunter
When: 10/11/2014
Pax: Red Banjo, Beast, Ringer, Magic Mike, Gustavo
Posted In: The Fort, The Reservation

Six faithful tribesmen showed up to the Reservation awaiting to see what was in store today. Early chatter started with Red Banjo patiently awaiting for fall so he can break out his winter jacket to replace that Patriots hoodie that so desperately needs to be retired. Followed by Gustavo sharing that One-Niner EH’d him but has yet as showed up to a workout he’s posted at… what’s up One-Niner?!

Warm Up:
Walking Toe Touch
Forward Lunge
Back Lunge
Side Lunge
High-Knees
Butt Kicks

Mosey and Pass to Ringer (who wasn’t ready for the baton but I decide to pass to him anyway) Great job Ringer for running with it!
SSH X20
Mosey
IW X20
Mosey
Burpees X10 (OYO)
Mosey
Squats X15

Pass the baton back to me and Mosey to the football field

The Thang:
HIIT (High Intensity Interval Training) was the name of the game for the first half of the workout. First Exercise was wind sprints. Broke up in two groups of three lined up on opposite goal lines from one another. Group On sprints 100 yards to Group Two. Once Group One finishes, Group Two sprints across field. Group one walks up 10 yards and repeats.
100 yard X2
80 yard X2
60 yard X2
40 yard X2
20 yard X2
10 yard X2
Equaling 12 sprints totaling 620

Mosey to Dragons Back

Simple – Sprint up the Hill 5 times (On a ten count, Beast gave the PAX a little lesson on HIIT workout and the benefits from it.) Thanks Beast!

Mosey to the playground.
3 sets of 10 – Back sit ups
3 sets of 10 – Back pulls (hanging from the parallel bars)

Mosey around The Reservation performing some Mud Run Obstacle Training.
Round around playground, walk across parallel bars, every two hand movements perform one dip.

Mosey to the front of the elementary school and climb up and over the Zip Zag wall. Think I counted 12 walls plus 1 bonus wall.

Finish with 6 minute abs
LBC X10
High Slow Flutter X10
Freddy Mercury
Scissor Kick X15
6 inches
Rosalita X15
Side Plank left 45 seconds
Side Plank right 45 seconds

Mosey to COT

Moleskin:
Friendly reminder that the Indian Land convergence is just one week away on October 18! Pre-Blast will soon follow. Good work today men… way to push each other and watch each others SIX. I urge everyone to read Mailman’s story he posted a couple days ago here. Simply put, keep on eye on your six and tell someone if you feel something is wrong. Don’t let your pride put you in a bad situation… lean on your F3 brothers as we’re all here ready and willing to lend a hand!

Bounty Hunter over and out!

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