Guinea Pigs

2014-10-04Leave a comment

QIC: Bounty Hunter
When: 10/04/2014
Pax: Red Banjo, Ringer, Pebbles, Sharknado, Opie, Deacon, Cash, FNG: Gustavo
Posted In: The Fort, The Reservation

Eight men decided fart sacking wasn’t an option this morning at the Reservation, nine if you include Sharknado posting at 0740 (which to his credit was a double down since he just finished up a bike ride before).

Warm Up:
Walking Toe Touch
Hitler Kicks
Forward Lunge
Backward Lunge
Side Lunge
Mosey a ways
SSH – 20
Mosey a ways
IW – 10
Mosey a ways
Squats – 10
Mosey a ways
Merkins – 10

The Thang:
Point Drills (have to come to convergence to find out!) – We’ll just say it was a good time!

Gaser’s X2 (gaser = from sideline to sideline all out sprint there and back)

Dragons Back
5 Bomb Jacks, Run up Hill 1 Burpee
4 Bomb Jacks, Run up Hill 2 Burpees
3 Bomb Jacks, Run up Hill 3 Burpees
2 Bomb Jacks, Run up Hill 4 Burpees
1 Bomb Jacks, Run up Hill 5 Burpees

Mosey to playground
3 sets of 10 – Back sit ups
2 sets of 10 – pull ups (1 set wide grip / 1 set regular grip)

Mosey a ways towards COT
LBC
Mosey a ways towards COT
V-Ups
Mosey a ways towards COT
10 Burpees
Russian Twist (Putin)
Rosalita
Mosey a ways towards COT
Scissor kicks
Mosey a ways towards COT
15 Muscle Ups
6 inches to in and up 90 degrees (abs)

Mosey to COT

Moleskin:
The Reservation continues to prosper as it gains new tribesmen… welcoming back second timer Ringer and FNG Gustavo. Not the easiest of days to post especially since today was testing some new drills that some will soon discover on the Reservations official Flag Plant/Sausage Fest on October 18, 2014 (Thanks for being my Guinea Pigs)!!!

Bounty Hunter over and out!

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Accountability… Challenge Accepted

2014-10-02Leave a comment

QIC: Bounty Hunter
When: 10/02/2014
Pax: Senator Tressel, Maximus, MacGyver, Cable Guy, Pusher, Decibel, Twister, Mr. Clean, Deacon, Repeat, Freebird, Bogey, Corn Hole, Byrd Cage, Minute Man, AIr Borne, Greenwave, White Lightning, Pick Six
Posted In: The Fort, The Reservation

20 Men appeared through the fog for another Thursday of pain for Laces-In and Laces-Out.

Warm Up:
Walking Toe Touch
Hitler Kicks
Forward Lunge
Back Lunge
Side Lunge
Slow Jog .10/ml
Fast Jog .10/ml
Mosey to the bottom of the hill
Finish warm up with 20 SSH & 10 IW

The Thang:
Line up on the bottom of the hill in groups of 3. The exercise was Jacobs later with a twist. One member from each group would run up the hill and do one burpee while the other two members would do one exercise. One cycle was completed when all 3 members completed 1 burpee at the top of the hill.
Merkins – 1 burpee
Merkins – 2 burpees
Squats – 3 burpees
Squats – 4 burpees
LBCs – 5 burpees
LBCs – 6 burpees
On the 7th cycle the PAX lined up in plank position on the bottom of the hill while one member of the PAX would run up and complete one burpee. Rinse and repeat until all PAX completed the 7th run up the hill followed by their burpee.

Mosey across the field to the run path for an Indian run… with a twist! Last man had to complete 2 burpees before he could run to the front. Rinse and repeat for 1 lap.

Mosey yet again to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Merkins – 2 Revolutions
Carolina Dry Docks – 2 Revolutions
Elbow Plank V Ups – 2 Revolutions
Russian Twist – 3 Revolutions each side
Legs Ups – 4 Revolutions

Mosey back to COT

Moleskin:
A simple challenge thrown out to the PAX this week is to find someone that can keep you accountable. Take action and reach out… Remember “I’m here for me, to I’m here for you, to I’m here for them”.

Bounty Hunter over and out!

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All Colts, No Mustangs

2014-10-02Leave a comment

Posted In: The Ranch

13 men broke the morning gloom at the Ranch for what they thought was going to be a simple bootcamp workout.

Chicken Wing polled the pax to see who would take the bait for running…… nothing but crickets, so the entire pax turned to HYC for a beatdown.

The Thang:

Warm-up lap around the elementary school, COP on soccer fields:

SSH, squats, moroccan night clubs, imperial walkers, merkins, mountain climbers, squat/merkin

Mosey to other end of soccer field

Sprint 10 yards, 10 grinders (plank position, jump feet to the outside of your hands and back), backwards run 10 yards, 10 merkins.

Repeat for a total of 4 sets.

Mosey to back wall of school, wall sits, 10 burpees OYO, wall sits, 10 bombjacks OYO.

Mosey to hill, sprint up touch the fence, back down 10 merkins, 10 squats, repeat 5 times.

Bear crawl up, sprint down, 10 LBCs, repeat 5 times

Mosey to drop off circle, partner up, partner one- lap around drop off circle, partner two does exercise until returns, flapjack.

Exercises were: calf raises, calf raises, hello dolly, flutter kicks, rosalita, LBCs.

Mosey back to soccer field, 4 sets of sprints as the finisher.

COT

Moleskin:

Think the pax enjoyed a little more running than usual today, pax due to no Mustangs, part because that’s what the QIC mustered up.

Prayers go out to the Tega Cay family who lost their husband/father/leader this week in a mountain bike accident.

Stay focused on the things that matter, be strong.

WWL

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Black Diamond – Ruckin at twilight

2014-10-01Leave a comment

QIC: CSPAN
When: 09/30/14
Pax: WWL, Chaser, Private Ryan (LILO), Tatanka, & 1-Niner.
Posted In: Uncategorized

Location: Hills of Baxter with 25 pound Ruck

Mission: Capture propaganda (book from Santini’s house), Capture Giant (Crab Cakes #fail – not home), Recruit additional Warrior (picked up Private Ryan who was rucking and walking the dog even without us), and an additional attempt to capture a second Giant (Green Wave #fail- never came to door).

5 strong men set off on a workout of #BlackDiamondF3 proportions, with 8 scheduled pain stations, we accomplished 50% of the missions, tackled all 8 stations with too many “mericans”, humped 3 miles, 2^ndF was in full force, and Tatanka sponsored the HH.

This old Marine learned that I could still “hump a pack”, fellowship is much better at a ruck pace, every man really needs a waist strap so your ruck does not smash in your skull, and doubling down 12 hours apart is not for the over 40 crowd #oldmanstrong

The first rule to black diamond is just show up, and the black diamond takes care of the rest. #redpill

You missed a good one…

1-Niner has the next Black Diamond.

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The Clock Struck 5:15

2014-10-01Leave a comment

QIC: Chicken Wing
When: 10/01/14
Pax: One Niner, Chicken Hawk, Cash, Stingray, Speedo, Boy Band, Opie, Beast, Assassin, Destiny, Sharknado, Mr Wilson, Aztec, Magic Mike, Iron Pony, Trucker, Jekyll, Change Order, MacGyver, Gears, Pebbles,
Posted In: Ring of Fire, The Fort

At the pre-dawn gathering of 22 PAX, YHC gave the “I am not a paid instructor” speech. That is very evident and probably goes without saying. Brief intro of Tabata and the excitement was contagious and it could not be bottled. The PAX did not disappoint.

Mosey to Band Lot with karaoke right and karaoke left mixed in.

Warm Up
SSH x 20 IC
Windmill x 20 IC

Tabata Time (8 reps, 20s on, 10s off)

Merkins (Regular, Widearm, Diamond, Military) repeat
Carolina Drydocks
Mountain Climber
Jump Squats
Smurf Jacks
Speed Skaters
Burpees
Mary (LBCs, Russian Twist, Freddie Mercury, Hello Dolly)

Mosey to end line for some sprints

100m full out, bombjacks as rest
200m full out, bombjacks as rest
300m full out

Back to COT via mosey with karaoke right and karaoke left mixed in.

COT

Prayers to Destiny’s co-worker. Aging parent, sister with stage 4 cancer and son who is stuggling with addiction.

Prayers to over 600 mud runners to stay safe
Victory sports golf tourney 10/3
10/18 – Convergence at Indian Land – Sausage Festival
11/1 – WEP gladiator course #2. Post after regular workouts.
Chicken and Wisdom – Bible study on Friday’s. Call to action to post!

Finish with Lords Prayer.

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Backblast – P-HOP Site Launch Rock Hill

2014-10-01Leave a comment

QIC: Bogey
When: 10/01/14
Pax: CSpan, Twister, Fusion, Audit, Pusher, Posh, Man-O-War, Dr. Phil (FNG), Fist Pump, Santini, Duck Hunt, Padre, Tatanka, Anchorman, Chaser, Crawdaddy (FNG), Bogey
Posted In: Uncategorized

“P-HOP” Padre’s House of Pain had a very successful launch this morning with 17 pax accepting the Gear/Bootcamp challenge from the VQ Bogey. Thank you to everyone who showed up to help launch the new AO. You all are expected to be back at this new AO every week!

The Thang:

30 SSH, 15 3-count Merkins, 30 LBC, 30 Windmill, 30 Imperial Walkers

Mosey around the church

10 burpies on your own, 30 Squats

Split up into 4 groups for 5 min stations

Station 1 – Battle Rope, LBC, SSH

Station 2 – Ab wheel, Sandbag lunges, field sprints

Station 3 – Pull-ups, Squats, SSH

Station 4 – Tractor Tire flips

COT for what the virgin Q thought was the end 15 min early #OMAHA #Brainfart

10 burpies, 15 Windmill, Superman, 10 3-count merkins

Mosey to the field for a 17 man tunnel of love

Mosey to the parking lot for some suicide sprints and SSH

Slow mosey around the church, 15 3-count merkins, LBC, SSH, Cspan’s back stretch (AKA modified merkin, dirty-dog, dont let your dingle-dangle dangle in the dirt)

Finish mosey around the church back to the COT

15 Imperial walker

15 3-count merkins

US Marine Drill Instructors yelled at us in bootcamp saying that Navy Seals training had a bell that you could ring if you wanted to quit and give up. In the Marines there is no such bell and the DIs let us know this daily by mentally and physically pounding the mentality in us that there is no option of giving up. Keep that same mentality everyday as you go through life that there are no bells to ring to give up and quit so when you are feeling defeated and ready to give up just remember that there is no giving up and to keep digging because you will succeed since its the only option. Semper Fidelous.

See you next week in the gloom at the new P-HOP AO

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Who is the Q this Week?

2014-09-30Leave a comment

QIC: Senator Tressel
When: 09/29/14
Pax: Trucker, Change Order, McGruff, Decibel, Nirvana, DD, Jekyll, Cornhole, Gears, Tan-line, Pick Six, Free Bird, Cable Guy, White Lightning, Aquaman, Bayheim FNG/The Firm, FNG/Spiderman, FNG/Cerano
Posted In: Golden Corral

It was a cool, but humid morning at the Golden Corral when 20 strong men met in the Harris Teeter lot to find out that, for the third week in a row, the Q was not there (or was he?). After a little chatter, YHC decided to give it a go and here is what we did:

The Thang:

Easy two loops around the HT parking lot to the COP

SSH x 50, Merkin x 10, IW x 25, Windmill x 20, Diamond merkin x 10, Hello Dolly x 25, Wide arm merkin x 15

Mosey to the front of the Harris Teeter store and split into two groups

Round 1: group 1: does suicide to 1st, then 2nd shopping cart corral, while group 2 does LBC’s, flapjack

Round 2: g roup 1 does suicide to 1st, 2nd corral, and far end of parking lot, while group 2 does squats; flapjack

Round 3: group 1 does suicide to 1st, 2nd corral, and far end of parking lot, while group 2 does merkins; flapjack

Round 4: group 1 does suicide to 1st, 2nd corral, while group 2 does SSH’s; flapjack

Walk/recover to side of HT store, stay in groups:

Round 1, group 1 wall sits, while group 2 bear crawls to end of Pax line, flapjack

Round 2, group 1 wall sits, while group 2 crabwalkss to end of Pax line, flapjack

Round 3, group 1 wall sits, while group 2 lungewalks to end of Pax line, flapjack

Mosey to retaining wall for combination derkin/dips: 9 derkins, 1 dip; 8 derkins, 2 dips; 7 derkins, 3 dips, etc, etc.

COP

Slow LBC x 25 in cadence, then extended Superman/parachute

COT

Two weeks ago, the Q was a no show at GC. Last week, DD went rogue and led an authorized workout at GC while the rest of the Pax were at Walter Elisha park for the only scheduled workout that day. This week, everyone was looking forward to a return to normalcy at our beloved Tuesday workout But, alas, it was not meant to be: another morning and no Q. Aye! How could it happen? No matter, though – if not YHC, anyone in this fine group of men would have stepped up to lead. The workout was nothing new or original today, but hopefully, it was tough enough to keep heart rates up for 45 minutes, and produce some sore muscles tomorrow morning. Welcome back, White Lightning! Good to have you back with us, brother.

Announcements: Mud Run this weekend! The Fort well represented again. Best of Luck, men!

Prayer request for Trucker’s mom to find the source of her illness.

Postscript: Cornhole was our scheduled Q today, but unfortunately no one told him. He was left off of the email sent to the scheduled Q’s. You can take mine next time, my friend.

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Sprinting towards Burpees

2014-09-30Leave a comment

QIC: Cable Guy & Trucker
When: 09/27/14
Pax: Cable Guy, Trucker, Aquaman, Totanka, Freebird, Fly By, Gears, Smuggler, Bojangles, Pick 6, Cornhole, Badger, Sen Tressel, Maximus, Decible, White Lightning, McGrufe, Jekyll
Posted In: Alcatraz

After a great night celebrating the Fort 2nd Yr anniversary, 19 PAX (1 FNG) crawled out of bed into the gloom, not knowing what to expect. YHC didn’t even know he was scheduled to Q till the night before. So YHC and Cable Guy quickly developed a game plan during the invergence. Cable Guy suggested we just run as far as could towards Gold Hill Road/SC160 with burpees in between. YHC didn’t even flinch and said Aye! Drive over that morning in the gloom, the clown car (PAX from Knightsbridge) asked YHC what was on tap and inquired if there was burpees….of course YHC response was nah, no running or burpees, maybe some pull-ups though….

The Thang:

Cable Guy lead the PAX with a lap around Runde Park to COP

10 Burpees OYO, 25 SSH, 10 Merkins, 25 IW, 10 Burpees OYO, 25 squats, 25 Peter Parkers, 10 Burpees, 25 Parker Peters.

Nice running pace towards the golf house, at various intervals, stop and do various counts of burpees till PAX got to Windjammer Road. Trucker took over and the PAX ran back towards Runde Park, stopping for some Mak Tar Knee Jai’s and more burpees till the PAX got to the tennis courts. PAX broke into 4 groups, rotated to each corner with: 15 Merkins, 20 squats, 20 lunges, 10 burpees. PAX then took off towards the hill, with another stop of burpees. At the hill, PAX completed 5 runs up/down the hill. Bottom of hill was 5 burpees, top o fhill was 5 LBC. Mossy to Runde for 25 Hello Dollys and protractor.

Great work by all PAX for suffering through the burpeefest. Lots of chatter during the workout that even spilled over through Tuesday! Overall, PAX did approximately 115 burpees, but who’s counting!

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Children’s Attention Home Service Project

2014-09-30Leave a comment

QIC: McGruff & Chicken-Hawk
When: 9/27/2014
Pax: Cash, BackDraft, Package, CornHole, Jeckyl, Beacon, Senator Tressel, Chicken wing, Decibel, Cake Boss, Boy Band
Posted In: Uncategorized

Several Men particpated in a F3 service event to enrich the lives of 42 great kids at the Children’s Attention Home in Rock Hill. We completed several projects from Monday the 22nd and finished with a barbeque and bike ride on saturday the 27th led by Senator Tressel. Here is a list of some of the things we did during the week.

1. We completely cleaned up the grounds and mowed the entire campus. Chicken-Wing did a great job with the Husqvarna mower.

2. Cash and Package’s crew did some major work on the fence line and cleaned up the entire area. Back draft came behind them and pressure washed the fence. Later on in the week we stained it and it looked great.

3. Then came the pressure washing job by Jeckyl and Cornhole on all the playground equipment. Wow did it make a difference and it looks great.

4. We trimmed the bank line and created a new running/bike path along the back for the kids to use. I actually had a child ask me if the running path was done so he could use it. I told Him “Go for it!!!!”

5. Then came the tough stuff. Beacon did some serious weed wacking and he saw a few critters which made him raise some eyebrows.

6. ChickenWing, Cake Boss, Boy Band, Decibel, Senator Tressel, and Chicken hawk loves toting 400 bags of mulch and spreading it along the running trail. It almost seemed like a double down.

All and All it was a great fulfilling week and I want to thank all of the Pax who helped make is successful. Special thanks to Senator Tressel and Chicken hawk for the great cook-out and bike ride on Saturday. This is What F3 is all about and I am proud that I am a member of a strong organization of men and leaders of our communities.

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Stuck in the Burpee Fog

2014-09-30Leave a comment

Posted In: Uncategorized

28 of us in the PAX welcomed the 58 degrees this morning as we ascended on our local Block Party for a beatdown led by Maximus and Back Draft. For Back Draft and I, it was awesome and humbling to see car after car pull into the W.E.P. parking lot on a Tuesday. When Red Banjo doesn’t even get a parking spot in the lot and pulls off on the driveway coming down the hill, you know it’s a good crowd. As I mentioned at the start, I learned this weekend that we don’t have to start every workout with the beloved SSH. While a crowd favorite they aren’t, burpees can be a great way to start the mumble chatter. One with it.

The Thang…with Maximus on the Q
Warm up job to the parking lot on the right heading into downtown Ft. Mill. Circle Up in stealth mode.
Start it off right with 10 Burpees OYO
25 SSH
10 Burpees OYO
15 Windmills
10 Burpees OYO
20 Mountain Climbers
20 SSH

Mosey to the playground back at the park
Count off in the 1’s and 2’s
1’s – 10 Pull Ups
2’s – 20 Wide Arm Merkins
Flap Jack
1’s – 10 Pull Ups
2’s – 20 CDD’s
Flap Jack
1’s – 10 Pull Ups
2’s – Diamond Merkins
Flap Jack

Circle up for Jack Webb
1:4 for a total of 6:24

Hand off to Back Draft
Run on the path over to the soccer field
Count off in 3’s and line up at opposing soccer goals:
2’s run to the 1’s, 1’s run to the 3’s, 3’s run to the 2’s.
When you’re not running, start squatting.
Cycle through 3 times then repeat but this time swap out squats for alternating lunges.
Cycle through this 2 twice then swap the lunges out for 1-legged squats. Do this twice.

Mosey to the hill
Bear Crawl up, 10 burpees at the top, jog down, 15 bomb jacks. Do this 3 times

COT:
Announcements: Black Diamond tonight @ 1900 (that’s 7pm for us civilians) launching from CSPAN’s house in Baxter…bring 25lbs with you. 10/17 2nd F outing to see Fury, the movie. Official Indian Land AO launch 10/18 (1st annual sausage fest, what?), Next gladiator games coming in November. USMC 90min workout in CLT coming in November w/ CSPAN having partial Q. Check the weekly email for exact dates.

Prayer Requests: Car Bomb getting married in a few weeks. Spark plug, Injured (take care of yourself pre and post workout). As discussed at last Friday’s Invergence, we lean on each other for accountability and support. We’re here to lead and support so let’s do that. Don’t put the pressure on your wife to be your accountability partner; it’s not fair for her. As Back Draft taught us, go read and marinate on Ecclesiates 4:9-10, “Two are better than one, because they have a good reward for their toil (they work more efficiently). For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!”

There are a lot of guys out there that don’t think they have a brother to lift them up. Headlock them!! Welcome Fist Pump and Speedo.
AYE!

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