Instructions Included

2014-09-10Leave a comment

QIC: One-Niner
When: 9/10/14
Pax: Chicken Hawk, Flipper, Pebbles, Boyband, Mr. Wilson, Aztec, Trucker, Backdraft, MacGyver, Assasin, CSPAN, Chicken Wing, Sharknado, Change Order, Chaser, Iron Pony, Opie, Cake Boss, WWL, Gears (FNG)
Posted In: Ring of Fire

Who ever said men don’t need instructions, I think a little direction always helps, so YHC brought his Pull-Up map with him to guide the PAX to victory (or PAIN).

Today was YHC’s VQ for the Coop. Great AO to roam and gather; although I believe about 10min in I had already forgot half my game plan, so I went audible – not sure if the PAX caught on to that or not, but it did leave me with 10min to spare at the end, perfect time for some COP ab work.

Warm Up:

50 SSH
High Lateral Hops – 20sec
Merkin Jacks – 20sec
Jumping Lunges – 20sec
25 SSH

Mosey to 100 yard lot

The Thang:

100 yard sprint
10 Burpees
30 Lunges
200 yard sprint
10 Burpees
30 Lunges
400 yard sprint
10 Burpees
30 Lunges
200 yard sprint
15 merkins
30 Squats
100 yard sprint
15 merkins
30 squats

Mosey to parking lot

25 yard Bear crawl
25 Merkins
Squats while we wait for Six – keep it up, great work!

Mosey to back of ROTC for some Pull-Ups. The objective was to stay on the bar for ALL 5 sets of 10 rep pullups. If you touch the ground, there was a 5 burpee, 50 yard sprint penalty. Most made it through with no trouble (no burpees, that must of made the PAX push just a little harder on those pullups – just sayin). Testament though to how strong this group has become.

10 Wide Arm Pull-Ups
40 Russian Twist
10 Chin-Ups
40 Russian Twist
10 Close-Grip Overhand Pull-Ups
40 Russian Twist
10 overhand/underhand Pull-Ups (switch at 5)
40 Russian Twist
10 Pull-ups – however you like to get there

COP – 10min of ABS

COT

Keep the spoken and unspoken in your prayers this week. Great workout today with a great group of guys! WWL brought up a great reminder this morning to remember that tomorrow is 9/11. Calling all PAX who are leading tomorrow to take some time in your COT to have a moment of silence and a short spoken word for all those that have fallen for this GREAT Nation. Because of the hands of those that want to strike down our freedom, it is a remembrance to our brothers and sisters who fight each day to keep us safe at home as well as to those that passed away in the tragedy. AYE!

TClap |

Kettle Bell Anyone?

2014-09-09Leave a comment

QIC: Decibel
When: September 9, 2014
Pax: Change Order, Maximus, Package, Santini, Senator, Jekyl, McGruff, Freebird, Spackler, Corn Hole, Nirvana, Aquaman, WWL, Who Dat, Funhouse, Smuggler, Rooney
Posted In: Golden Corral

18 men welcomed a new item to the buffet. They enjoyed a triple helping of the Kettle Bell.

Warm up Lap

Circle up
Cherry Pickers x20
Mountain Climbers x20
Windmills x20
Peter Parkers x20
Imperial Walkers x15
Parker Peters x20

Split into three teams and grab a Kettle Bell

Mosey to the retaining wall
Decline Merkins x10
Dips x20
Incline Merkins x10
Rinse and Repeat
Rinse and Repeat

Mosey to hill
Kettle Bell Relay
While teammate runs up the hill team does
Carolina Dry Docks
Wide Arm Merkins
X/O’s/LBC
Diamond Merkins
Sumo Squats
Lunges

Repeat
Squats
Merkins
Russian Twists
Freddy Mercury
Lunges
1 more

Repeat
High Slow Flutter
LBC
Hello Dolly
Squats
2 more exercises

Great effort today! Introducing those unfamiliar to the Kettle Bell. Hopefully they will show up on Monday. As always a pleasure to work out with you guys.

TClap |

Glad F3 was calling me to crawl out of the fartsack and Q

2014-09-08Leave a comment

QIC: Trucker
When: 09/08/14
Pax: Change Order, Who dat, Decible, McGrufe, Backdraft, Chickenwing, Cake Boss, Opie, Sharknato, Gridlock, Beacon, Trucker
Posted In: The Armory

Grateful that I had a reason to get out of the fartsack this morning, had the itch to fartsack, but knew that if I slept and not Q, I wouldn’t hear the end of it (right CSPAN?). As I spoke before we hit the pavement with some legs workouts to recover from BRR (funny no PAX who did the BRR showed up), F3 has become a major influence in the YHC life and has done changes that your YHC would not have expected. Still a long way to go though, but grateful for F3.

The Thang:

Run a lap around FH parking lot

20x SSH

20x IW

10x Merkins

10x MC

1 minute on, 10 seconds off of:

KB Swings, Goblet Squats, Skull Crushers, Curls, & Clean – Press

Walk lunges switching arms with KB to funeral home

Run with KB to opposite corner of parking lot

10 burpees OYO (can’t have a workout without a burpee)

10 Squats w/KB

Run to benches in front of FH with KB

20 dips, 20 LBC w/KB; rinse/repeat 3xs

run to FH wall

Wall sits with KB, 10 squats; rinse/repeat 3xs

Run lap around FH parking lot

Repeat 1 minute on, 10 seconds off rotation

Walk lunges switching arms with KB to funeral home and back

COT, prayers to BRR PAX, injured, sharknato’s wife, Trucker’s wife, and all other unspoken prayers. We missed some of the regulars (hint hint CSPAN and Boy Band), lots of chatter regarding the football weekend and who showed up to play and who didn’t. Glad I rolled out of bed, always a blast at the Armory!

Yours truly, Trucker

TClap |

1000 exercises in an hour?

2014-09-06Leave a comment

QIC: CSPAN
When: 09/06/14
Pax: Deacon, Java (LILO), Lil E, Longshanks, MacGyver, Stang (FNG).
Posted In: The Fort

6 strong men showed up for a hot and humid workout at WEP. Java gets the LILO badge.

Started off with a very high quality rendition of the disclaimer, and some mention of our BRR brothers, all nonsense…go at your own risk…#redpill.

THE THANG:

Today was a simple challenge, we are going to do 1000 exercises in an hour, only caveat is we only can do 10 reps at a time of any given exercise, I explained it again, 1000 exercises, at 10 reps per chunk, and there is no way I am calling all the cadence, get ready to “grab” your chance to Q.

And off we went…

We got after it, and we got very close to our challenge…nobody asked for more…FNG “Stang” walked in to a “buzz saw” this morning, lucky for him most other workouts will seem easy…T-claps for all of Qs and their willingness to apply the pain, that was a fit group. FEBA, Fun, and fellowship throughout.

COT:

Around the horn with “prayers & Praise”, prayers for BRR Teams, and a safe weekend for all.

Stay strong,

CSPAN-out

TClap |

One Team, One Fight!

2014-09-06Leave a comment

QIC: Padre / Cobra Kai
When: 09/06/14
Pax: Padre, Cobra Kai, Sweeper, Brick, Pvt. Ryan, Burgandy, Posh, Winchester, Slim Jim, Brick, Robin Hood, (FNG Animal)
Posted In: Uncategorized

11 Men posted at the Patriot Sat morning for a Padre/Cobra Kai virgin Q and they brought some props! It looked like a construction project with the sandbags and cones everywhere. With only a hour to smoke the PAX, it was go time! Let the downpainment commence!

Warm-O-Rama

SSX x 25
IW x 25
Mountain Climbers x 20
Merkins x 20
Squats x 20
Windmills x 20

The Thang:

Mosey to the picnic area of the park. Everyone grab a spot on a table and perform the following exercises.

– 1-leg step ups, 15 on each leg followed by 15 box jumps, 15 tricep dips

– 15 burpee box jumps

– 1-leg step ups, 12 on each leg followed by 12 box jumps, 12 tricep dips

– 5 burpee box jumps, 5 tricep dips

Mosey to the athletic field where we formed up into two lines facing the length of the field. Sandbag relay! Front man for each line took the sandbag, and the rest of the PAX were handed workout assignments of burpees, merkins, reverse tricep dips, squats, etc. The front of the line sprinted to the end of the field and back w/the sandbag and handed off to the next in line. Each man would then move down the line to a different workout station.

After that, the Q was passed to Cobra Kai. Introducing the Beast Ladder to the Patriot. There are 4 stations marked with cones in a baseball diamond fashion spread to the ends of the fields.

Run to station 1; perform excercises, run to station 2 and perform excercises, run to station 3 and perform exercises, run back to home station, turn around and hit all 3 stations in reverse, plank at the bottom and wait for the PAX. Repeat 3x and build the ladder

Rd 1: Merkins x 10

Rd 2: Merkins x 10, Air Squats x 20

Rd 3: Merkins x 10, Air Squats x 20, 30 flutter kicks.

Move to the center of the field, line up shoulder to shoulder. Plank it up for the tunnel of love. Each man on the end army crawls thru until all have made it thru. Repeat in reverse direction.

Lastly, Q informs 4 PAX they are now dead and must be carried back to the parking lot, along with the 2 sandbags and cones.

Moleskine:

Great group of guys showed up this morning; Strong work by all as this beatdown sampled a little bit of everything. Awesome co-lead w/Padre who brought out his A-game today. The common theme this am was a reminder to be there for one another and lift each other up. That we in F3 are all One Team and Our Fight is together as a team. At any point in the workout, if “One Team” was called out “One Fight” was responded too w/enthusiasm. Thankful to be a part of such a powerful group of men. Respect and claps to FNG Animal ! Welcome and we will see you again soon. As always, thankful to have the fellowship and the time to punch doubt in the throat! #Staystrong

COT

TClap |

Run Baby Run

2014-09-06Leave a comment

QIC: Smuggler, Jekyll
When: 9/6/2014
Pax: Tattoo, Geico, Cornhole, Trucker, Aquaman, Badger(FIFO) , Bojanges (Kotter), Change Order, Pick6
Posted In: Alcatraz

With the snooze button mashed until 6:15, YHC pulls into the parking lot wearing his usual uniform of running shorts while holding shoes, socks, shirt in hand. A little mumble chatter ensued as we waited for the rest of the 11 strong Bojangles gets the #Kotter award( as in Welcome back Kotter) with his first post in a while. Good to see you bud!

Smuggler on the Q

Ring around the RUNde

40 SSH

20 Windmill

10 Merkins

20 Mtn Climbers

Mosey to the small field wall split into 2 groups

1’s sit 2’s bear crawl to 2nd base, jog back Switch

Second cycle, Crab Walk.

Third cycle, run around the field.

Both groups Indian Run to the road at the top of the hill. Mosey to the bottom of the hill

1’s do exercise of 2’s choice 2’s run to the top and back switch and repeat 3 times.

Exercises Done

G1: Wide Arm Merkins, Incline LBC, Calf Raises

G2: Squats, Merkins, Grave Diggers

Q note- ‘Execution proved much harder than planning.’

Hand Off to Jekyll

Backward run up the hill(crowd pleaser), Plank till 6 arrived

mosey to field for 6 minutes of Mary

LBC, Dolly, Russian Twists, Rosalita, X/O

mosey to playground- the long way…

Sound off in 3’s

G1 Pull ups x10. if come off the bar- 5 burpees

G2 Steps ups- 10 each leg

G3 Ab exercise of choice

Rotate/Rinse/Repeat 3 times

Gave the choice of burpicides or Jack webs… consensus was Jack Webb

Jack Webb 10×4

COT

Great work today by everyone. Smuggler- thank for the hills. I mean really… thank you. Prayers for our BRR brothers and those that are on IR. Enjoy your families today Gents- make it a great day!

Info on Blood Drive- see email below- please do this today guys if you can- M’s included. its important and an easy way to help.

9am-1pm in the Lake Ridge Community in Tega Cay. 1039 angelica lane, Tega Cay 29708

We need your help. So far less than 15 people have signed up to donate. Please take a few minutes to sign up and help save lives. In addition to free t-shirts just for donating, Lisa and I are also donating several items and working with local restaurants to donate coupons and discounts; those who donate will be entered into the prize drawing. So far, we have at least one Microsoft Office 2013 software suite ($100 value), two $10 Starbucks gift cards, and discounts to a local restaurant. More to come!

If you are not available on the 6th, you can also donate at the closest Community Blood Center of the Carolinas up to September 13th, and mention Lauren’s name and she will receive credit.

You will definitely receive a FREE t-shirt, but you could also be drinking fresh hot coffee, or installing new Office software and becoming more productive than you’ve ever been all because you donated blood! I should mention you’ll also get free juice or soda, and a light snack. Save lives & get stuff – only in ‘Merica!!

If you have any questions, please call our home number at 803.792.0308, or reply to this email or contact my wife, Lisa, at lisa-m-miller@hotmail.com.

Did I mention the FREE t-shirt?

Thank you,

Rich

TClap |

How about some running at #SlowBurnF3 ?

2014-09-05Leave a comment

QIC: CSPAN
When: 09/06/14
Pax: 1-Niner, Assassin, Boy Band, Car Bomb, Change Order, Corn Hole, Flipper, Grid Lock, Iron Pony, Long Stick (FNG), Opie, Sharknado, & Snow Bird.
Posted In: Slow Burn

14 strong men unhitched themselves from the fartsack to enjoy some 1^st F & 2^nd F before going off to sit down for some 3^rd F at Chicken & Wisdom.

Started off with a very high quality rendition of the disclaimer, and some mention of moderately moderate or an extra spicy version, all nonsense…go at your own risk…#redpill.

We start moseying at my pace, 1-Niner, Opie, Car Bomb, and Sharknado discuss where everyone has been working out the last few days, and I take them a recirculating course around Lowes. At this point I realize that Grid Lock will speed up to avoid us passing him, in my normal “bully” mood, so we did that about 5 more times… “ISI?”…we ran for 8 minutes over a mile in tribute to our #BRRF3 teams and our #BlackDiamondF3 warriors. Grid Lock I am sure you appreciated the encouragement…who said that I encouraged anything in moderation?

The Thang:

We did the following routine 7 times randomly during the workout:

10 SSH, 10 Imperial, 10 Squats, 10 Moroccan Night Club, 10 Wind Mills (your welcome Car Bomb).

We did the following twice during the workout:

10 USMC pushup, 10 Mountain Climbers, 10 Carolina Dry Docks, 10 Peter Parkers, 10 Parker Peters.

We split into 3 groups: (rinse and repeat)

Group 1 = run around the building
Group 2 = inverted pull ups
Group 3 = curb step ups

We then split into 2 groups:

Group 1 = run around Chicken & Wisdom
Group 2 = ABLAB x 10 = Dealer’s choice

We then split into age groups:

Old started running to COT
Young 3 pushups and then run to COT

COT:

Prayers for BRR Teams, Corn Hole career change, teachers and students.

Read your newsletter.

Save the date 9/26/14 & 9/27/14

Stay strong,

CSPAN-out

TClap |

Twister’s VQ

2014-09-05Leave a comment

QIC: Twister
When: 09/04/14
Pax: Maximus, Mr. Clean, Slow Pitch, Aquaman, Chicken Hawk, Java, Burgundy, Wolfman (FNG), Anchorman, Birdcage, Private Ryan, McGuyver, Chaser, Airborne and CSPAN.
Posted In: Laces In, Laces Out

Posted this for Twister’s VQ

The Thang:

Warm Up – 25 SSH, 20 Windmills and 20 Squats

Mosey to hill across from Flag – Make sure Q twists and shreds ankle and continue onward to said hill. (NOTE: this is where the Q should have walked back to his car)

Sprint to Top of Hill with Six Burpees and summit and back down for Six Merkins – repeat counting down to zero.

Mosey across the street for the Pledge and another 10 Merkins

Mosey through downtown Fort Mill and around back to parking lot for repeat of the Patriot No Cheating Cycle – 15-10-5 SSH, Decline Partner Merkins and Peekabo Streets.

Mosey to wall across from park with large guns – cannons for wall sits and sprints

Mosey back to COT for abs

FNG added – Wolfman

Announcements:

Prayers for Maximus and family

9/26/14 Invergence

Who you are speaks so loudly I can’t hear you – Emerson

TClap |

Code Name: Black Diamond

2014-09-05Leave a comment

Posted In: Uncategorized

The second installment of the underground beat down, code name: #blackdiamond, popped up Friday morning. This AM’s location just behind the water fountain in Tega Cay. 3 hearty PAX answered the call.

No rest, no 10counts, constant movement into next exercise

50 SSH, 25 Merkins (double count)

Mosey

undisclosed WO Zone

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Sprint up, 3 Merkin(reg, wide, diamond) Burpee, run down, Donkey kicks

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Army Crawl up, Carolina Dry Docks, Army crawl down, Squats

50 SSH single count

Run 2 flights stairs, Groucho walk(squat walk) 40 yards, run around corner, 40 yards

50 SSH single count

Run 2 flights stairs, Crab Walk 40 yards, run around corner, 40 yards

50 SSH single count

Run 1 flight stairs

Box jumps- 10 reps, 3 cycles. no rest between cycles

Plank Walk up stairs, Plank walk down stairs- 3 sets( crowd pleaser)

Dips- 15, Squat 15

Dip- 30, Squat 30

Dip- to failure. Come off wall. right back on do 5 more. Squat- 50

Run to starting point

Dolly, Rosalita, Heels to Heaven

Mac Tar Jai- 25

50 SSH Double count

NMM:

Thoughts and prayers for BRR teams. Health of our families and for those struggling with injury and those with more severe inflictions.

TClap |

The Ranch – Lights are on and the Rodeo begins…..

2014-09-04Leave a comment

QIC: Cake Boss
When: 09/04/14
Pax: Cash, Decibel, Gecko, Who Dat, Beacon, Corn Hole, Change Order
Posted In: The Ranch

Lights on at the Ranch and the rodeo began

Mosey to back of school for nice warm up run

COP

Carolina Dry Docks X20

Low Slow Squats x20

Insanity Heismansx30

Side Straddle HopsX20

Imperial WalkersX20

Mosey to school wall

People’s Chair 60sec

Balls to Wall w/ 6 count merkins

People’s Chair 60sec

Mosey to soccer field

Crazy 8 routine with partner