6 men + 1 Mini Murph = Great Fellowship

2014-08-28Leave a comment

QIC: Chicken Hawk
When: 08/28/2014
Pax: Cake Boss, Decibel, Cash, Beacon, Chicken Wing
Posted In: The Ranch

Six men sprang out of bed to tame the colts and mustangs at the Ranch. One mustang had a conversion experience and became a colt and didn’t regret the decision. This same mustang needs some brothers to help him get his pull up bar out of the box for those that live in the Knights bridge area.

Today’s word focused on finding purpose and success through Gods direction and not our own. Looking at Daniel with see someone that has completely given himself to the Lord and his faithfulness is rewarded with greatness.

Warm up:

A little round a about with the 6 men calling out an exercise individually and running a lap while the Pax completes the exercise in cadence.

– SSH

– Imperial walkers

– Carolina Dry Docks

– Mountain climbers

– Merkins

– Low Slow Squats

Mosey to the other side of the school with a monster Murph split 6 ways into several half Murphs.

– 6 miles

– 300 pull ups

– 600 merkins

– 900 Squats

Spray in some mind over matter exercises… with 2 min planks and wall sits with anyone releasing before the 2 min. doing 10 burpees.

Finish with some Mary for the last 4 min.

Nice work Pax!

AYE

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Next time, turn it up to 11…

2014-08-27Leave a comment

QIC: Jekyll
When: 8/27/14
Pax: Flipper, Aquaman, Beacon, Decibel, Trucker, Assassin, Cake Boss, Spackler, Chicken Hawk, Back Draft, Chaser, Cable Guy, CSPAN, McGuyver, One-9er, Opie, Sharknado, Deacon, Pebbles, Snowbird, Aztec, WWL,
Posted In: Ring of Fire

Goooood Morning! Another installment of a Jekyll led beat down. A VQ for YHC at The Coop. 23 men jumped out of the fartsack to a perfect 65 degree morning. I felt like I gave it pretty good. Apparently, The PAX can be pushed more. Spinal Tap says we can turn up to 11… I like it! Off we went:

5 Burpee OYO-mosey

Mobile COP:

SSH- mosey

Squat Jack-

Apolo Ohno

Jack webbx3

mosey

BLIMPS Line up and cross the field and back with two sets of BLIMPS (5 burpees, 10 lunges r/l, 15 IW, 20 merkins, 25 plankjacks and 30 squats.

Mosey

6 minutes of Mary: LBC, Hello Dolly, Rosalita, Oblique V up RT, Oblique V up Lft

The Thang:

Mosey to Hill. Audible- hill is under construction

~~Jacob ladder- Elbow Crawl up, Elbow crawl down- 7 trips~~

~~Top: Jump squat-5+ 10+15+20+25+30+35~~

~~Bottom: Monkey Humpers-5+ 10+15+20+25+30+35~~

Mosey to ROTC building

1 lap around car lot loop

50 LBC’s

40 Merkins

30 Squats

20 SSH

10 Pull Ups

20 SSH

30 Squats

40 Merkins

50 LBC’s

1 lap around car lot loop

Repeatseries

Plank until everyone is done.

Mosey to Shovel flag as team

NMM:

Great work this morning by 23 hungry PAX. I said the same thing after my Colden Corral Q. The Fort PAX continues to get stronger and stronger. Todays work out was constant movement with no “10 counts” A true testament to the collective fitness level of our men. Take a step back and look at where you were a year ago. On ward and upward.

Sometimes we need all little course correction. Today mine came with the reminder of choosing my words carefully. Particularly when it comes to cursing. There definitely is a way to motivate and lead by example with out the unnecessary F-Bombs. We are buildingcharacter, not characters. Thank you CSPAN for keeping me honest and for the #accountability. @#$%$%&#@!

Announcements: Invergence, Children’s Attention Home, Labor Day Murph, New AO on Monday in Indian Land, New “Black Diamond” work out, Camp Care 5k, Premature Oktoberfest: check website and email blast.

Prayers: Flipper’s friend for physical and emotional healing and guidance to safety during pregnancy and cancer. WWL’s brother- possible job layoff with wife, child, and baby on the way, Decibel- fo Noah and his health/growth as well as continued prayers for a healthy delivery and new baby. Truckers family and friends as they embark on a fun and memorable journey to another country

Lastly prayers for our PAX men that have internal struggles spoken and particularly unspoken. Know that when you stand around in COT, staring across at your fellow man, perhaps comparing yourself to him and his life- you may be thinking he has it together and you don’t- know that we are all struggling with something and this is the reason why we post. Every Time. At least I do…

I love this f’n group.(sorry CSPAN)

Jekyll

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I’ll see your triceps and raise you a Bear Crawl

2014-08-26Leave a comment

QIC: Maximus
When: 08/26/14
Pax: Chicken Wing, Crab Cakes, 1-Niner, MacGuyver, Audit, CSPAN, Private Ryan, Red Banjo, Roadie, FNG (Chumlee), Pebbles, Frage, Opie, Sharknado, Flipper, Java, Man-o-war, Birdcage, Twister, Airborne, Green Wave, Cake Boss, Tin Man
Posted In: Block Party, The Fort

24 PAX were eager to sweat in the cool W.E.P. air. Joining Block Party on a Tuesday morning brings back great memories so thank you for the opportunity to Q. The motivation to provide a harder down-painment is only growing as the PAX grows in both size and fitness level. Seeing so many guys tackle the bear crawls for what seemed like forever is a testament to the dedication to post morning after gloomy morning.

The Thang:
Warm up jog around WEP to the playground
SSH / CDD / Diamond Merkins / Peter Parker / Mountain Climbers / Windmills

Grab a partner and enjoy some playground fun
Partner 1 Partner 2
15 Pull Ups 30 Dips FLAP-JACK
15 Wide-Arm Merkins 30 CDD FLAP-JACK
15 Pull-Ups 20 Derkins FLAP-JACK

Mosey to the hill and target the deciduous pine (thanks Twister) as our goal
Bear Crawl up – 7 Burpees – Jog Down – 7 Jump Squats
Bear Crawl up – 6 Burpees – Jog Down – 6 Jump Squats
Repeat down to 1

Line up on the other side of the path
Walking lunges with ab twist to 2nd tree
Reverse lunge back to 1st tree and walk back to start
Diamond Merkins

Ab Lab:
Oblique V-Ups
Low Russian Twist
Low Flutter
Russian Twist
Toe Touches

COT
Labor Day Double Down with normal Monday workouts followed by the Murph at NAFO High School with the ROTC program. 2nd F Lunch this Friday. 9/26 Fort Invergence at the Greenway. Launch of the new Monday workout in Indian Land. Launch of the Saturday Black Diamond Workout (definitely not for the faint of heart or body) on Saturday at 7am. Prayers/Praises – Both spoken and unspoken.

Always an honor,
Maximus

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Golden Corral- Being focused and intentional

2014-08-26Leave a comment

QIC: WorldWide Leader
When: 08/26/14
Pax: Back hoe, Spackler, Cornhole, Navana, Pick 6, Smuggler, Package, Photo bomb, Free bird, Who dat, Cable guy, Jekyll, Auqaman, Trucker
Posted In: Golden Corral

15 strong entered the Golden Corral for a fast temp beat down.

The Thang:

Straight out the gate with a jog around the complex (2 laps), just under 1 mile, end at field near church

COP- SSH, merlins, squat, imperial walkers, mountain climber, Parker Peter, Peter Parker

Line up along the lamp post, Beast (suicide with 5 burpees at each line)

Karaoke down and back

Side shuffle down and back

10 alligator push-ups, bear crawls rest

10 inch worms, lunge walk rest

Most to wall behind the Teeter,

Wall sits, 20 squats, 20lunges, Wall sits

20 calf raises, 100 jumping jacks, Wall sits

20 squats, 20 partner leg lifts

4 sprint series in parking lot

Long mosey to COT area

Break out the phone and play a little Moby Flowers- Bring Sally Up (crowd pleaser, #theFinisher)

COT

Moleskin

A crisp 66 degrees this morning, left great out, pax was lively and ready to work. We didn’t have a single 10 count rest today, everything had an active recovery, high heart rates and a solid leg beatdown session with focused shoulder work. Aye.

I asked the pax to keep my twin brother who is going through a rough time with work right now and facing unemployement here shortly, praying that things line up for him and his family (he has one daughter and a second child due in Jan).

Reminders: 9/26 convergence RSVP, bring cans to any workout in August, BRR is next Friday

Closing words- BE INTENTIONAL

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BB: Reject Passivity

2014-08-25Leave a comment

QIC: Deacon
When: 8/25/14
Pax: Chicken Hawk, Boy Band, Bogey, Tatonka, McGruff, Decibel, Who Dat, Change Order, Green Wave, Grid Lock, Backdraft, Sharknado, Opie
Posted In: The Armory

Jog one lap around the parking lot.

COP: Side Straddle Hops(20x), Imperial Walkers 20x), Merkins (20x), Squats (20x).

Partner drills and pain stations. The Pax ran to each station with a kettle bell.

Partner Drill 1: One partner does LBCs while the other does the following.
– Rows (10x each side)
– Tricept extensions (10x)
– Curls (10x each side)
– Squats (10x)

COP: Windmills (15x)

Wind sprints then repeat Partner Drill 1.

Drill 2: One partner does Flutters while the other does.
– Oblique bends (10x each side)
– Figure eights (10x each way)
– Kettle Bell Swings (10x)
– Russian Twist (10x)

COP: Spiderman push ups (10x)

Wind sprints.

AB Lab: Hello Dollies (15x), Heels to Heaven (15x), Rosaletteas (15x), Oblique Ups (15x)

Moleskin: We need to reject passivity as Jesus did. Robyn Davidson mentions this as she states that “The most difficult thing is the decision to act. The rest is merely tenacity. The process is its own reward.” It is our duty to take action when God calls.

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Picnic Tables & Parking Lots

2014-08-23Leave a comment

QIC: Deacon & Maximus
When: 08/23/14
Pax: Sweeper, Megatron, Pulp, Posh, Pusher, Assassin, Esso, Bogey, Fusion, Winchester, Goldberg, Italian Job, Peach, Package, Mayhem, Padre, Beoheim, Mater, Cobra Kai, Stats, Maximus, Deacon, Twister
Posted In: Uncategorized

Inspiration: Lead Courageously
Deacon gave us some strong words on leading courageously. Lord Chesterfield mentions this as he states “Man cannot discover new oceans unless he has the courage to lose sight of the shore.” Don’t leave yourself on the shore due to the fear of what lies ahead.

23 PAX ascended onto The Patriot for a morning tour of the park. It started with a Deacon-led mosey to Field 3 (F3) for our warm up. He used this opportunity as a time to have a little Q-School as a few of the Rock Hill-faithful stepped up.

SSH
Imperial Walkers
Merkins
Windmills
Peter Parkers
Merkins again
Another one I forgot
High knees with a drop on command

Mosey to the picnic tables by the playground:
Drill 1: (15) Big Baby Crunches, (15) Step Ups (ea leg), (15) Dips
Drill 2: (15) Hello Dollies, (15) Jump Ups, (15) Dips
Drill 3: (15) Staggered Merkins (left then rt), (15) Big Baby Crunches
Plank Series after each

Mosey to the parking lot:
3-Tiered Wind Sprints (10yd, 20yd, 30yd)…REPEAT

Hand off to Maximus:
Partner up at the picnic tables:
Hold for 60sec Partner 1-Decline CDDs Partner 2-Elbow Planks…FLAP JACK…REPEAT
Hold for 30sec Partner 1-3 Way Lunges Partner 2-Run in Place…FLAP JACK…REPEAT

Circle up: Moroccan Night Club / Mountain Climbers / Jack Web for 5 x 20
Make the .4mi job to the hill beyond the football field (you were right Package…further than I thought)
Bear Crawl Up, Jog Down, 5 Hands Free Push Ups…REPEAT

I had much more I wanted to accomplish but the clock got the better of me. I’ll save it for next time.

COT: The PAX almost filled the back of Pusher’s rig with canned food so thanks for that (no help from yours truly). We have 1 more week to bring on the cans. Invergence 9/26 at the Springs Greenway (check the email/invite), Labor Day double down with the normal Monday activities then the MURPH workout at NAFO H.S. with their ROTC at 6:30am. Victory Sports fundraiser 10/3 at Regent Park golf club, help Boy Band move his business, praise for Pebbles little girl, prayers for Cobra Kai’s grandmother, Peaches’ Mission Trip (check the upcoming email).

Maximus…out

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A Slow Humid Moderate Pain filled morning at the Fort!!!

2014-08-23Leave a comment

Posted In: Slow Burn

16 strong and committed men planted the shovel flag deep at Slow Burn this morning and ttok a few strolls around the parking lot to sweat off the impurities

The Thang

30 SSH

15 Merkins

20 Hello Dollies

20 Imperial Walkers

20 windmills

Mosey to the nicest parking lot filled with garbage at the Fort’s AO.

5 rounds of toy soldiers, butt kickers, karoke left and right, and lunge walks. half of PAX did them while the other half did step ups and squats.

Mosey around the area and began one minute wall sits and one minute LBC’S. three rounds and then mosey around again and did 10 derkins and 10 bombjacks. Three rounds and then mosey back and had 10 minutes of AB LAB.

COT

CAMP CARE 5K and PREMATURE OCTOBERFEST

September 26th invergence

CAH build you event.

Please read F3 website for additional information.

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4 Corners of Alcatraz

2014-08-23Leave a comment

QIC: Audit
When: 08/23/14
Pax: Santini, Fun House, CSPAN, Trucker, Cash, Cakeboss, Smuggler, Freebird, Jekyll, Change Order, Badger, and White Lightning (cheering us on)
Posted In: Alcatraz

I couldn’t think of a better way to spend my 33rd birthday than Qing my first Alcatraz with my fellow F3 brothers. We rolled into Tega Cay ready to roll at 0630 Sharp. We started off with a warm up lap around Runde Park led by Jekyll and then CSPAN joined in on the fun. Hand off to Smuggler for a 15 minute warm up.

The Thang:

SSH, Mountain Climbers, Merkins, LBC’s, and more that I cant remember. Mosey to the steps behind the baseball field for 20 step ups with each leg. Hand off to Audit.

Mosey to the left field foul line for a series of long jump/burpees.

Long jumps to the first white sign on left field wall with a burpee in between each long jump. Once you get to the white sign you do burpees for how ever many jumps it took you to get there (farther you jump, less burpees you do). repeat long jump burpees to the second white sign. On the way back to the foul line you do long jumps with 5 second count of 6 inches in between, with merkins at the end for how ever many jumps it took. Next was a choice of long jumps to the first sign and 15 burpees or long jumps all the way to the second sign and 20 merkins. Only a few were brave enough to go with the burpee option.

Mosey to the t ball field corner for 20 minutes of 4 corners.

corner 1 – burpees, corner 2- lbc’s, corner 3- merkins, corner 4- squats. we started off with 7 reps and increased by 2 each time around AMRAP for 20 minutes. I think Jekyll won getting all the way through 17 reps of each station. (This was BRUTAL)

Mosey to center field for dealers choice ab lab for the last 10 minutes.

I thoroughly enjoyed my first Alcatraz Q and fellowship with the PAX. I must say, I am looking forward to coming back to Tega Cay again soon. AYE!

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Watering the Flowers

2014-08-23Leave a comment

QIC: Cornhole and Decibel
When: August 23, 2014
Pax: Red Eye, Long Finx, Double D, Red Banjo, McGyver, Private Ryan, Castle, High Life, Little E, Anchorman, Who Dat, Iron Horse, Menthol
Posted In: Block Party, The Fort

Mosey down path to Harris St Park with a couple pain stations thrown in

1st Cone – Lunge walk – 10 Bomb Jacks
2nd Cone – Bear crawl right w/ Merkins – 20 Sumo Squats
3rd Cone – Bear crawl – 10 Burpees
4th Cone – Bear Crawl backwards – 10 Windmills
5th Cone – Bear Crawl left w/ merkins – 20 SSH
6th Cone – Seal crawl – 20 Mountain Climbers
7th Cone – Crab walk – Freddy Mercury’s – till everyone arrives

Reductions
15 Merkins, 15 LBC’s, down to 10

2nd cone pass
1st cone – Sprint – 20 Plank Punches
2nd cone – karaoke right – 20 LBC’s
3rd cone – lunge walk – 20 SSH
4th cone – Karaoke left – 20 Merkins
5th cone -Bunny hops – 20 Mtn Climbers
6th cone – Sprint – 10 Burpees
7th cone – Lunge walk – Supermans

Hand off to Decibel

10 Burpees

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to left field

25 LBC OYO

Mosey to Gazebo for 3:15 of Bring Sally Merkins

Mosey back to right field

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field 10 Burpees OYO

Sprint to centerfield fence

20 Carolina Dry Docks OYO

Sprint to right field

15 X’s & O’s OYO

10 windshield wipers in cadence
Mosey to Gazebo for 3:15 of Bring Sally Dips Mosey back to COT (.6 miles)

20 Hello Dolly’s in Cadence 20 Russian Twist in Cadence on the way back

It was a pleasure for us to be back at WEP. We were able to catch up with some old connections and make some new ones! Great work was done by all even in the humidity.
Announcements – Invergence Sept 26th, 5pm, BYOB, Bring Covered Dish, look for Evite, Can Drive, Sept 6th Camp Care 5k, PrematureOktober Fest “Beer!”Sept 13th, Children Attention home work, Labor Day double down,
Prayers – Jim Foley’s family sept 6th sister wedding. Decibel’s family pregnancy.

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The Ranch – Hearding Pain Living with Confidence

2014-08-23Leave a comment

QIC: Cake Boss/McGruff/Cash
When: 08/21/14
Pax: Decibel, Chicken Hawk, Cash,Beacon, McGruff, Flipper, Who Dat, Back Draft, Cake Boss
Posted In: The Ranch

12 men ventured to The Ranch to try their hand at hearding some pain.

The 1st F was usual flavor. 4 Mustangs took off for a 4 mile mosey.

5 Colts took a campus tour to the backside of The Ranch for an extended COP.

The Thang:

Jog, SSH, CCD, IWs, Windmills, Merkins, LBC’s, squats, Wide Arm Merkins, Sumo Squats, Diamond Merkins, Power Jumps, Hello Dolly, Power Jumps

Mosey to Playground

15 Swing Crunches/10 Pullups 3X

Mosey to wall: 60sec wall sit/30sec BTW

McGruff Take over

Jog, 50step ups, rinse and repeat, Jog, dips & derkins x3, Sprints, some other stuff and then Ab Lab….rough and sweaty!!

Bunch of announcements and Praise for Decibel and M reaching milestone in pregnancy.

Message on living with Confidence because we have the Sky Q and he has our back!

Give back and help the Childen’s Attention Home one day this coming month! AYE!!

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