Virgin Qs, Curbs and Square Dancing at the Coop

2014-08-20Leave a comment

QIC: Chicken Hawk
When: 08/20/2014
Pax: CSPAN, McGyver, Deacon, Chaser, Chicken Wing, Spackler, Hard Drive, Opey, Snow Bird, Mr. Wilson, Sharknado, Pebbles, Assasin, One-Niner, Trucker, Beacon, Flipper
Posted In: Ring of Fire

Eighteen men rolled out of the sack and represented at the Coop. Today’s routine was about building leadership. Everyone that has never Q’ed in the past stepped up in COP to deliver some pain and get their feet wet with managing the circle in cadence. We also talked about building leaders through the 3rd F. All the leadership principals needed are written in one book, the bible, and I encouraged everyone to participate in Friday’s bible study at Game Plan or find a forum to get into the work with a group to grow and lead the God calls us to lead.

The Thang:

COP lead by Virgin Qs

– Burpees

– SSH

– Merkins

– Windmills

– Burpees

– Arm raised (half Jack Webbs)

– Squats

Mosey to the new car line Curbs split into two groups

– Plank walk shuffle

– Curb Hops

– Crab walk shuffle

– Curb steps

– Repeat

– Return to bus parking lot by doing ladder hops

Mosey to bus parking lot for some square dancing…

– Sprint 20 yards forward

– Shuffle 10 yards to the left/right

– Run backwards for 10 yards

– Shuffle 10 yards to the right/left

– Repeat down to the other endzone (10 x)

– Carolina Dry Docks

– Merkins

– Mule Kicks

– LBC

– Helo Dolly

– Freddie Mercury

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Showdown at the Golden Corral

2014-08-19Leave a comment

QIC: Senator Tressel
When: 08/19/14
Pax: Repeat, Cake boss, Aquaman, Cable Guy, Dory, Package, Jeckel, Cornhole, Change Order, Pick Six, Funhouse, Nirvana, Spackler, Smuggler, Photobomb, McGruff, Decibel, Backhoe,
Posted In: Golden Corral

The shovel flag was planted and 19 strong bellied up to the Golden Corral buffet for a Tuesday morning feast. Here is what they did:

The Thang:

COP

SSH x 40, Merkin x 10, squat x 30, windmill x 20, IW x 30, wide arm merkin x 15, Freddie Mercury x 25, sumo squat x 30, staggered merkin L x 10/hold/staggered merkin R x 10

Mosey to the old driving range hill

Jacob’s ladder with burpees at the top, starting at 3, finishing at 9 (a few pax did a bonus round – strong work!)

Mosey back to the HT parking lot

High step ups left x 15, then right x 15

Derkin/dip 1 to 9 combo (1 derk/9 dip, 2 derk/8 dip, 3 derk/7 dip, etc)

Light jog around the HT lot, then zig zag up and down the grassy hill several times and back to the COP

Hello Dolly x 20, Rosalita x 20, Russian twist x 20, flip for parachute and hold for 60 sec

COT

Another humid day had the Pax huffing and puffing (including YHC). Can’t wait for the fall! It was another big turnout including some of our WEP regulars: Package and Cake Boss. Good to see you at the GC. Several pax did some extra duty on the Jacob’s ladder to support their brothers – well done, guys. It’s always a privilege to be the Q, and to lead such a fine group of men.

Announcements: Next CAH event: Sep 22-29, work days and bike ride, The Fort Invergence: Sep 26 at the Greenway, Lots of F3 workouts around Ft Mill, Labor Day double down with the Armory and then the Murph at NAFO, Sep 6, Camp Care 5K and Sep 13 Premature Oktoberfest: both for premature babies.

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A Page Out of Mens Fitness

2014-08-19Leave a comment

QIC: Red Banjo
When: 08/19/14
Pax: Anchorman, Audit, Aztec, Backdraft, Beast, Bird Cage, Bob Barker, Bounty Hunter, Chicken Wing, Crab Cakes, CSPAN, Flipper, Frag, Green wave, Java, MacGyver, Maximus, Menthol, Mr. Wilson, Opie, Pebbles, Private Ryan, Red Banjo, Roadie, Sharknado, Twister
Posted In: Block Party, The Fort

26 PAX gathered in the gloom this morning for some fun at the Block Party.

The Thang:

Warm up jog around WEP, circle up in the middle of the field
Peter Parker 10x
SSH 25x
Imperial Walkers 25x
SSH 25x
Squats 15x – hold in down position on 5 and 10
SSH 25x
Merkins 15x – hold in down position on 5 and 10
Parker Peter 15x

Mozy to walking path for Ditch Diggers – split into two groups running opposite directions
At each mile marker – 4 total
25 Push-ups
25 Squats

Jack Web 1/2 ratio to 5

Circle up in center of field
Rosalita 10x
Hello Dolly 10x
High Slow Flutter 10x
Partner Boxer sit-ups 3 sets of 10 each

Mozy to playground – Modified Fran

21 Burpees
21 Pull-ups
15 Burpees
15 Pull-ups
9 Burpees
9 Pull-ups

COT

Moleskin:

It was a hot and humid morning – evidence by Bounty Hunter dripping sweet on my head during boxer sit-ups (#refreshing). Pretty sure school starting back up this week has increased the attendance. Saw a couple PAXs show up with some extra credit in the form of a GO RUCK pack and a weight vest – didn’t slow them down a bit (well done Private Ryan and Pebbles). Mens Fitness did a recent write up on HIIT workouts – one that was spotlighted was the Fran, with a goal of finishing under 10 min. Tuesday block parter did the Fran as a cool down and we have several finished sub 10 min. – Well done men. We lifted up those that are injured and prayed for a speedy recovery – see you all soon.

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SPARK2: Let’s Build Something Together and Serve the Children of CAH!

2014-08-18Leave a comment

QIC: McGruff and Chicken Hawk
When: 09/27/2014
Pax: All PAX, Ms and 2.0s invited
Posted In: Uncategorized

Event Details (Family event includes Ms and 2.0s)

Date: Week of Sept. 22^nd through Saturday, September 27^th

Location: Children’s Attention Home

Address: 1149 Edgemont Ave, Rock Hill, SC 29732

Time: Sat.: 10:00 – 1:00 (Children activities)

Mon – Sat.: 9:00 – 3:00 (Lowe’s Construction Events)

F3 will be aligning with Lowes Home Improvement on their Lowe’s Heroes project beginning on Monday Sept. 22^nd through Saturday Sept. 27^th at the Rock Hill Children’s Attention Home.

On Saturday, 27^th we are asking for the PAX to sign up to either volunteer for the maintenance/ service projects around the grounds or to serve by engaging with the children activities. For those that participated in the field day event in June, this is a great opportunity to get the whole family involved in a service project. Attached is a link, to a Sign Up Genius to sign up for the event (www.SignUpGenius.com/go/10C044EA8AC2FA5FF2-cahspark), we will wrap up the event with a cook out for the men of F3, families, staff of CAH and the Children.

Please reach out to Jason Smiley (jasonsmiley1970@gmail.com) if you would like to help out during the week. Work will be going on from around 9 am to 3 or 4 PM if you have availability to help.

The itinerary is as follows…

Monday, 9/22 – Landscaping, Pressure Washing and Demolition work

Tuesday, 9/23 – Landscaping, Pressure Washing and Demolition work

Wednesday, 9/24 – Light Construction, Planting, Painting and Staining

Thursday, 9/25 – Light Construction, Planting, Painting and Staining

Friday, 9/26 – Irrigation work, Light Construction and Painting

Saturday, 9/27 – Landscaping, General Clean Up, Punch List Creation

Donations: All donations to F3 Foundation can be made through PayPal (LINK) or mailed to the following address: F3 Foundation Inc., 1645 Queens Road West, Charlotte, NC 28207

Please make a note on donation for Children’s Attention Home to earmark funds for our event.

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The Armory – Run Forest Run!!!

2014-08-18Leave a comment

QIC: Cake Boss
When: 08/18/14
Pax: McGruff,Gridlock,Decibel,FNG - Oppie,Deacon,Catfish ??, Chg Mgmt ??, Senator Tressel,FNG - Sharknado,Back draft,Green Wave,Chicken Hawk,Cable Guy,Cake Boss,Beacon,Boy Band
Posted In: The Armory

So after a road trip to the City of Brotherly Love (Philadelphia) and eating total garbage for 4 days, YHC felt the need to clean out the system and get back into F3 conditioned fitness shape.

Everyone knows “The Boss” ain’t fond of running, but he also knows the benefits it brings regardless of his distaste for the activity. So, The Armory had a little more movement today than a usual Cake Boss led beat down.

Warm Up

Jog

Lunge walk

Shuffle right/Left

Jog

SSHx15

CDDx10

IWx15

Lunge Walk

Shuffle right/left

Jog

The Thang

100 reps each exercise with partner

Partner #1 Runs lap around lot

Partner #2 does reps

No stopping….recovery is for the weak. Ha Ha!

Curls

Squats

Swings

Presses

Russian Twists

Merkins

Dips

COP

SSHx20

LBCX15

Rosalitax15

Superman for 10 count

Para shoot for 10 count

Merkinsx10

COT

16 manly men including 2 FNGs endured pain cooked up from Cake Boss!

Tastes so Good!

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Ring Around Runde

2014-08-17Leave a comment

QIC: Cable Guy/Trucker
When: 8/15/14
Pax: Oprah, Aquaman, Decibel, Jeckyll, Badger, Maximus, Freebird, Cornhole, Thriller, Smuggler, Firemarshall Bill, Catfish, Trucker, Cable, Guy, FNG (Tattoo), FNG (Change Order)
Posted In: Alcatraz

Cable Guy QIC:

Run around Runde twice!

COP:

30 SSH

15 Wide Merkins

25 IW

15 Diamond Merkins

25 Sumo Squat

25 MC

Split in two groups

Group one lap around Runde

Group two Lunge walk half parking lot, Bear crawl second half 50 SSH

Swap rinse and repeat

Plank-o-Rama

Hand off to Trucker QIC

Split in 3 groups

Group 1: 10 Pullups down to 2 with 5 Burpees in between

Group 2: Suicide Sprint Squats

5 Squats 1st Line, 10 Squats 2nd Line, 15 Squats 3rd Line

Group 3: Lunge Walk half of Park Sprint 2nd halfTunnel of Love

10 Merkin Douple Taps

Ab Blast by Maximus

Great to see the 2 FNG’s hang tough! Look forward to seeing them out there again!

Still MIA is Funhouse must be on an extended vacation! Too quiet!

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300…..Plus Some

2014-08-17Leave a comment

QIC: Red Banjo
When: 08/16/14
Pax: 1-Niner, Anchorman, Beast, Bounty Hunter, Bubba Gump, Castle(FNG), Cobra Kai, CSPAN, DD, Deacon, Ditka(FNG), Frag, High Life, Lil E, MacGyver, Man-O-War, Red Banjo, Remix, Roadie, Rooney, Sweeper, WWL
Posted In: Block Party, The Fort

22 Pax’s joined the block party on a hot humid southern morning. The surprise Q started the workout off quickly, saving the disclaimers once all had committed to half of the workout.

The Thang

Warm up jog to soccer field
SSH 25x
Imperial Walker 25x
Squats 15x
Merkins 15x
Windmills 15x

Line up on the base line for – 300
Partner up, one stays and works out the other runs to the opposite end of field and back, partners switch. Workout is cumulative reps between partners 100 push-ups, 100 squats, 100 LBC – rinse and repeat 3x when complete each round – SSH and sit-ups til all are down.

Quick set of Mary
Rosalita 15x
Hello Dolly 15x

Mozy to the playground

10 pull-ups and 25 sit-ups – rinse and repeat 5x
Surprise set of 5 burpees and 10 mt climbers in the middle
Plank up when finished in two lines

Tunnel of love (crowd favorite in the wood chips)

Mozy to center of park and partner up
Partner wheel barrels switching for ~100 yards

COT

Moleskin

WWL gave us a good reminder to slow down and be intentional in and with our lives. When we move too fast, things are forgotten and mistakes occur. Red Banjo encouraged the men to remember to not let the little things in life become the big things-wasting energy on things that don’t really matter and are not part of the big picture.

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Playing the game while keeping Humility

2014-08-16Leave a comment

QIC: Chicken Hawk and Italian Job
When: 08.16.2014
Pax: Package, Pebbles, Twister, Pusher, Peach, Fusion, Dream House, Pulp, Johnny 5, Mater, Burgundy, Winchester, Posh FNGs – Heisenberg, FEMA, Slim Jim
Posted In: Uncategorized

On a humid South Carolina Saturday morning, 18 pax (including 3 FNGs) came together for a back to school summer sweat-drenched beat down. After a tiring warm-up, Chicken Hawk peppered in some Patriot Games to crown the first Rock Hill Swamp Fox. Congrats Posh for pushing through and finishing with 7 victories in the games. Another major shout out to Pebbles and Burgundy. Seeing these guys push so hard had us all working a bit harder.

Mosey to Field 2 to COP

40 Side Straddle Hop

25 Imperial Walkers

20 Merkins

20 Makhtar N’Diaye

25 Mountain Climbers

20 Wide Arm Merkins

25 LBCs

15 Diamond Merkins

25 Squats

25 Windmills

25 Side Straddle Hops

40 Moroccan Night Clubs

15 Dips, Derkins, Step Ups

Indian Run to Field 5

Balls to the wall (10 count)

40 Backward Moroccan Night Clubs

Handoff to Chicken Hawk

The Patriot Games were a way to help get the PAX to push themselves beyond our normal abilities. Rules were simple. Top 3 finishers count toward overall score. The person with the highest top 3 finishes wins the Swamp Fox award, congrats POSH! Great job by all!

Venue 1- Wall of Terror:

Wall Sit as long as possible until down to last 3 / Squats by PAX until finished

Balls to Wall as long as possible until down to last 3 / Carolina Dry Docks until finished

90 seconds of Derkins highest count wins

90 seconds of Calf Raised highest count wins

90 seconds of Dips highest count wins

Venue 2 – Mountain of Mayhem:

Bear crawl up and back down (x2)

Bunny Hop up and back

Run backwards up and forward down (x2)

Crab walk up and back down

Venue 3 – Field of Dreams

40 yards of suicides

1 legged hops down 40 yards then switch legs and back

Broad Jump down 40 yards

Mary – 3 minutes (30 seconds each)

LBC

Hilo Flutter

Freddie Mercury

Helo Dolly

Rosalita

Scissors

Inspiration: Pride vs. Humility – The world is pulling us to pride by defining success as the person that is the fastest, strongest, richest, smartest, etc however God calls us to focus on Humility. Pride is the void of God in your life and Humility is the void of the world in your life. Stay close to God through prayer, reading the bible, listening to his prompts and acting as his hands and feet. AYE!

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09/1/14- Labor Day MURPH Challenge

2014-08-15Leave a comment

QIC: CSPAN
When: 09/01/14
Pax: All Pax and Nation Ford High School USMC JROTC
Posted In: Flight Plan, Ring of Fire, The Armory, The Fort

Labor Day MURPH Challenge

NAFO USMC JROTC and F3

WHO: members of NAFO USMC JROTC and F3

WHAT: the workout coined by US Navy Seal officer Michael Patrick Murphy;

One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time

WHEN: Labor Day (Monday September 1^st, 2014)

WHERE: Nation’s Ford High School (1400 A O Jones Boulevard Fort Mill, SC 29715)

WHY: The Murph workout honors Michael Patrick Murphy a US Navy SEAL officer who was killed during Operation Red Wings, a counter-insurgent mission in Afghanistan.

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Quick game of “Old Maid” = old school style

2014-08-12Leave a comment

QIC: CSPAN
When: 08/12/2014
Pax: Airborne, Anchorman, Astec, Audit, Back Draft, Bird Cage, Bogie, Bounty Hunter, Cake Boss, Chicken Wing, Crab Cakes, Frag, Green Wave, Pebbles, Java, Lil E, MacGyver, Mayhem, Private Ryan, Red Banjo, Roadie, & Stage Coach (Columbia)
Posted In: Block Party

YHC did a quick review on the sad news of Tony Stewart, 20-year-old Kevin Ward Jr, Robin Williams, and my personal 1 year anniversary of my cousin wife’s death after a lifelong struggle with alcohol. Discussion about not really ever understanding what is on someone’s mind, and our efforts should always be like Jesus Christ as we support, and in our building each other up. We never know the future, so get your heart right with God and those around you.

Thang:

Long walking warm-ups and jog to get us started on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill.

Back Draft led us in a group performance of The Pledge of Allegiance.

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, 6 and holds, Carolina Dry Dock, and maybe a few others that I forgot.

Audible AO to gun lot because of larger than normal Tuesday PAX

Game of four corners: (start with 5 repetitions and add 2 reps through each cycle)

1^st card = LBC, Mason Twist, Hello Dolly

2^nd Card = SSHops, Burpee, Parker Peters

3^rd Card = Carolina Dry Dock, Wide Arm Americans, Peter Parkers

4^th Card = Air Squats, Monkey Humpers, (x2 Superman & x2 Paratroopers for 10 counts)

YHC tossed out the cards, group divides to the four corners, and everyone gets after it.

The goal was a twelve round fight (192 reps), and our fastest PAX made it the 6^th round in about 18 minutes. This sounds like an upcoming Saturday Q project. Sound off in the comments if you are really proud of this morning’s progress.

Round	Reps
1	5
2	7
3	9
4	11
5	13
6	15
7	17
8	19
9	21
10	23
11	25
12	27

Slow mosey home before I got to my next round of burpees.

Arrived to COP about 2 minutes ahead of schedule, more planks, and back work.

Moleskin

Great fun this morning, and I always appreciate the opportunity to lead.

Red Banjo and Maximus on Q the next couple of Tuesdays at #BlockPartyF3.

Jekyll and crew had an equally exhausting trip at #GoldenCorralF3, go read his back blast.

Jekyll’s crazy board of pain was part of the inspiration for today’s workout, and remember to hold your good form while working on your speed.

Check out the video from Gaelic Gladiator Games from last Saturday, I remember why I am so tired.

Appreciate Stage Coach with his guest appearance, always welcome my friend, and bring Ken Doll with you next time.

Read your newsletter.

As in life, so is F3 where every man is a leader, challenge your PAX, and as iron sharpens iron, take charge, and support your brothers.

CSPAN Over & Out

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