Tell your sister, THANKS!!

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  • QIC: Maximus
  • When: 08/05/14
  • Pax: Cornhole, Catfish, Nirvana, Funhouse, Trucker, Backhoe, Atticus, Decibel, Dufrain, McGruff, Package
  • Posted In: Golden Corral, The Fort

12 PAX rolled out of the sack to the Tega Cay gloom to play a little 52 card pickup. Having had a trial run of this workout over the weekend, I was aware of the pain and borderline Merlot splashing that would await. Fortunately, the Merlot stayed in the bottle but the sweat did not. I enjoy muscle-confusion workouts where you’re not sure what’s next so thanks to the PAX for letting me play a little card game in the gloom.

Here’s the game; every suit represents a different exercise with 4 ab-focused wild cards thrown in for good mumble-chatter. You do the number of reps on the card and the suit determines the exercise. The key to this…quick tempo with minimal rest. Just enough to complain about the next card selection. We’ll do this in 2 rounds. Round 1 is the cardio round and round 2 is the strength round. So after a brief jog around the Teeter parking lot, we circled up to begin:

Round 1: Cardio
Hearts = Run in place (4ct = 1)
Spades = High Knees
Clubs = SSH (single ct)
Diamonds = Jump Squats
Wild Card = LBC x 15

Round 2: Strength
Hearts = Merkin (single ct)
Spades = Burpees
Clubs = Carolina Dry Docks
Diamonds = Jumping Lunge (Jumping Lunge w/ rt foot forward, then left, then squat = 1)
Wide Card = Russian Twist x 15

We didn’t make it all the way through the strength round but nevertheless, the PAX made it through all the clock would allow. Great work on accepting a different challenge. As we closed the COT, Decibel throws out the, “Tell your sister, thanks for the workout” comment. In a different setting and said by someone other than an F3 brother, my reaction could’ve been different. But knowing what Decibel’s getting at, I chose to reply with an “AYE.”

Announcements: Camp Care 5K, Premature Oktoberfest with OMB, The Fort Invergence, Labor Day double-down, Check the weekly email for all those not mentioned.

Prayer/Praises: White Lightning’s upcoming knee surgery, Trucker’s friend (and friend’s family), Decibel’s family and continued praises. Those unspoken.

Until next time….

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Only in Rock Hill…a fire baton twirling greeter

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  • QIC: CSPAN & Posh
  • When: 08/02/14
  • Pax: Peach, Tatanka, Fusion, Dream House, Italian Job, Posh, CSPAN, Mayhem
  • Posted In: Uncategorized

8 PAX posted at The Patriot in Rock Hill this cool August 2, 2014 morning with a bit of fall in the air.

Only in Rock Hill – we were greeted by a fire baton twirling dude on the opposite end of the football field, did I mention the batons were on fire…wow…several jokes later we started off…might have had some good Bogie jokes from last Thursday in there as well…excellent mumblechatter

The CSPAN Thang:

  • A very short “Variety Show” walking warm up.
  • Followed by a slow forward and backwards jog around the school parking lot
  • COP-SSH, IW, Squats, Wind Mills, 5 burpee OYO
  • Long Plank series (because my elbow hurts) to include Mountain Climbers, Peter Parker, Parker Peters, and CDD + 5 burpee OYO
  • Line up on for Arkloader across parking lot that included, bear crawl, lunge walk, bunny hop, frogger, duck walk… el’repeato with forwards and backwards…pretty awful, Q at this point reminded everyone that is why we are here, and if it was easy nobody would show up…+ some bomb jacks about something
  • Line up on stop sign, sprint down and back for 9 minutes…not awful but Posh is really fast…we did not have much for him today, Mayhem and Italian Job kept him honest…
  • Wall sits for multi counts followed by SSH, IW, and squats…rinse & repeat…about 3 full times
  • Prayer and hand off to Posh

The Posh Thang:

  • Short mosey to soccer field
  • 12 dips, 12 derkins sprint across field for 5 burpee OYO…rinse & repeat about 3 times
  • Plank up for frogger down the field over the planksters…only 8 guys…took us awhile to get there
  • COP to include a variety of painful reps, the 50 Freddy’s really stand out for me…all good stuff, fast and in cadence, PAX all stepped up and tried to keep up with Posh
  • Short run to the hill by the road, up and down sequence to include 3 revolutions followed by 3 burpees OYO…3 cycles of that, nobody honked at us and no catcalls…just saying we were looking good doing it…

Slow short mosey to COT except for Posh and I who tried to “burn it down”:

Naked Man Moleskin

Around the horn for prayer requests

Read your F3 newsletter – a bunch of activities

Labor Day Doubledown

Peach is going on a mission trip – praise and prayers for him

Mayhem is moving next weekend + he needs some help = watch tweets

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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The Fort BB: Positive Thinking

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  • QIC: Pebbles & Deacon
  • When: 8/2/14
  • Pax: Bubba Gump, Rooney, Pebbles, Flat Tire, WWL, Private Ryan, Crab Cakes, One Niner, High Life, Airborne , Deacon
  • Posted In: The Fort

Pebbles at Q

* Indian run

* Tabata warm up. 20 second work 10 second rest 8 rounds. Burpees, Bomb Jacks, Mountains Climbers, LBCs, SSHs, Body Builders.

* Four corner drill, Sprint, Walking pushup Squat pyramid drill 1 to 10 and 10 to 1.

* Stairway to heaven partner shuttle run

* Partner push/partner pull 50 yards (2x)

Deacon at Q

Mosey to the soccer field.

Pyramid Drill 1: At each station, do Diamond Merkins, LBCs, Parker Peters, Squats in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Pyramid Drill 2: At each station, do Wide Arm Merkins, Flutters, Plank Jacks, Jumping Lunges in increments of 5 until we hit 15 repetitions. Then repeat to count down from 15 repetitions.

Mosey to the hill.

* One person does Mack Tar Jeyes while the other runs up the hill and back (each partner runs 2x)

* One person does High Slow Flutters while the other runs up the hill and back (each partner runs 2x)

* One person does V-Ups while the other runs up the hill and back (each partner runs 2x)

Mosey to the field near the cars.

COP: Peter Parker Push-Ups (10x), Dying roaches (10x), Oblique Ups (10x)

Moleskin:

We discussed the power of positive thinking in today’s workout. Each day tends to shape up into how we view it. Be encouraged to feed your day with positivity. Enjoy your days in P.E.A.C.E. (which, in this case, stands for Positive Energy Activates Constant Elevation).

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Who’s got the Q? Oh yeah, I do…

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  • QIC: Jekyll
  • When: 8/2/2014
  • Pax: Kris Kross, Cable Guy, Back Hoe, Dufraine, Decibel, Cornhole, Funhouse, Senator Tressel, Badger, Aquaman, Pick-6. Who Dat
  • Posted In: Alcatraz

With Free Bird out due to a bad case of the “Montezuma’s Revenge”, West Nile, or possibly even uncooperative hair product, YHC stepped up and took the reigns of the Q.  Actually I was reminded by my calendar alarm at 6:15, it was my Q anyway…  with no weinke in hand, but a full steam of “Git R Done”- we headed out into the Gloom for Pearls on a String Field Trip:

The Thang:

Mosey to the Tennis courts- 1/2 mile.

COP

SSH, IW, Windmill, CDD, Squat.

Line up, count by 2’s.

Group1 suicides,

Group 2: 3 Merkin: Burpee (Reg, Diamond, Wide)

Flapjack.  Rinse/repeat

All on the line for

Squat walk/Run back

Psycho Bunny(bunny hop burpee)/run back

Sneaky Lunge/Run back

Bear Crawl/Run back

Mosey to wall- 1/4 mile

20 dips, 20 step ups OYO

Mosey to Cart Path Hill

Run up/Run down 75% speed

Run backwards up, regular down

Lunge up with rock/Lunge down with Rock over head

Run up AYG to cart turnaround and dump into 9th fairway

AB LAB YCI(you call it’s): protractor, LBCs, Windshield, 6 inches, hello dolly, freddy mercury, X/O, Grave Diggers and a few other sucktastic exercises.

Mosey home- 1/2 mile

COT:

Lots of musical/odoriferous contributions this morning.  Not sure if it was Pick 6’s South of the Border dinner choice, Cable Guy’s confirmed love of Chardonnay, or an overall statement about my selection of exercises.  We shared a couple of laughs at Beast’s expense do to his “positioning” to show off his sexy calf sleeves.

Proud of the PAX today.  A lot of running/cardio and fewer 10 counts offered.  Our very own little Alcatraz and Golden Corral crew is turning into a lean mean machine.  Prayers/blessings for Senator’s brother, Decibel’s wife: Jenny.  And as I type this, learned Repeat’s wife had their baby- prayers and blessings to his family.  Thanks for the opportunity to lead such a great group of leaders and men.

Jekyll

 

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Cross Fit Games leads to fun workouts

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  • QIC: Audit
  • When: 07/29/14
  • Pax: CSPAN, High Life, Pebbles, Red Banjo, McGyver, Mahem, Deacon, Anchor Man, Java, Bogey, Twister, Rooney, Green Wave, Backdraft, Pusher, Private Ryan, Airborne, Audit, & FNG Peterbuilt
  • Posted In: Block Party

19 Strong including 1 FNG ventured to WEP in the gloom.  In honor of the crossfit games this past weekend I was inspired to do a few bodyweight crossfit style workouts. I found it interesting that both the Rich Froning (Male Winner) and Camille Leblanc-Bazenit (Female Winner) both stated that what got them to the top of the podium was working hard in the gym everyday and not being complacent.  I urged the PAX to keep that in mind in all aspects of their lives.  Dont get complacent with your fitness level, your work, your relationships, etc.  Always strive to do better. 

The Thang:

Short warm jog to COP for warm up

20 X SSH, 20 X IW, 20 X mtn Climber, 10 X Merkin, 20 X squat, stretch, 30 X SSH

Stay in current location and begin bodyweight countdown crossfit:

OYO for Time: 10 Burpees, 10 Squats, 10 Merkins, 10 Full Sit ups, followed by 9 of each, 8 of each, 7 of each, all the way down to 1.

Mosey to the playground to begin the Body Weight FRAN crossfit workout.

OYO for time: 21 pull ups, 21 burpees, 15 pull ups, 15 burpees, 9 pull ups, 9 burpees

Finish by running 1/2 mile back to COT.

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Slow Soaker Moderate Murph

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  • QIC: Hard Drive
  • When: 8/1/2014
  • Pax: Cake Boss, Gridlock, Backdraft, Smuggler, Hard Drive.
  • Posted In: Slow Burn

Five intrepid PAX ventured out into the gloom on a rainy Friday morning.

The Thang:
Warmup jog down to Empire Pizza parking lot with the usual shakeout of high-knees, butt-kickers, and some karaoke before circling up.

COP:
SSH x 20
IW x 20
WA Merkins x5
CDD x 20
Mountain Climbers x 10
SSH x 20
Peter Parker x 10
SSH x 20
Parker Peter x 10

With the Labor Day double-down running of the Murph approaching, YHC thought a Slow Burn moderate Murph would be in order:

2 laps around the AO (roughly .5 miles)
50 Supine Pull-ups
100 Merkins
150 Squats
2 more laps around the AO to complete the mile.

Bring it home to CFA for COT

Moleskin

Everybody was up for a moderate Murph despite the rain (or maybe because of it though it had tapered off a bit during the workout) and pushed hard. A virtual Jekyll trophy goes to Backdraft who did extra credit of 70 pullups, 140 merkins, and 210 squats plus an extra 2 laps around the AO for a full 1.5 miles. Well done.

Gridlock and YHC had a conversation about pre-workout fueling during the second leg of the run. He chose to forego eating, while I prefer a Cliff bar and possibly a banana 30-60 minutes before. Got me wondering what other PAX eat (or don’t) before a F3 workout? Sound off in the comments.

Programming note: Slow Burn regular time/location next week (8/8). Game Plan will be monthly #F3BibleChallenge update at Eternal Church @ 6:15, with guest speaker Dee Christopher. See Pusher for details.

Other Announcements:
– Gladiator course 8/9 post WEP workout.
– Labor Day double down with Armory at FHC followed by Murph at NAFO
– CampCare 5k 9/6
– Invergence 9/26 at ASC Greenway Pavilion.
– Fri 10/3 Victory Sports Golf tourney at Regent Park

Prayer requests for family, PAX on the IR, and unspoken.

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Cowboy up to the Mechancial Burpee Bull Ride

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  • QIC: Trucker
  • When: 07/31/14
  • Pax: Pebbles Who Dat Cake Boss Chickenhawk Decible McGrufe Cash Trucker
  • Posted In: The Ranch

8 PAX volunteered to cowboy up at The Ranch to take a turn at riding the mechanical burpee bull.

The Thang!

Mossy to soccer field

10 Burpees OYO

SSH 20x

IW 20x

5 One leg burpees OYO

Merkins 10x

CCD 10x

5 One leg burpees OYO

Wide Arm Merkins 10x

LBC 20x

10 burpees OYO

LBC 20x

Right hand forward merkins 10x

left hand merkins 10x

5 burpees OYO

 

8 PAX split up into 3 Pain Stations (yeeeehaawww) and rotated after each station

Station 1:

30 merkins

30 burpees

30 dips

 

Station 2:

30 MC

30 burpees

30 squats

 

Station 3:

30 burpees

30 merkins

30 knee tar ninja

Mossy into a circle and complete Jack Webbs: 1/4 ratio up to 6

Protractor

Mossy to end of soccer field and one round of sprints to each light post

5 burpees OYO

Mossy to COT

Moleskin:

YHC enjoyed the feeling of spewing merlot, as others noted during the COT. If you care to add the total number of burpees and merkins, it is in the range of 130/266 give or take. Thanks to the PAX for pushing each other through this fun workout. May we all continue to refresh ourselves through our bible readings knowing that the greatest gift of all is our SON dying for us all.

Anyone reading this backlash, 5 burpees OYO!!!!

Announcements:

– Gladiator course 8/9 post WEP workout.
– Labor Day double down with Armory at FHC followed by Murph at NAFO
– Invergence 9/26 at ASC Greenway Pavilion.
– Fri 10/3 Victory Sports Golf tourney at Regent Park

– Camp Care 5k Sept 6th

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Ft Mill Care Center Food Drive – Critical Need – CALL TO ACTION

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Ft Mill Care Center is in critical need of items for their shelves.

Just like we did last November, let’s talk up food drive at each of the workouts.

Beginning 8/2

Ending 8/23

Goal 300lbs

Q’s collect and give to Cake Boss or Anchorman when posting at AOs. Consolidation will be at WEP on 8/23, and we will turn it in that week.

High level needs include, canned vegetables, beans, fruit, meats, soups as well as dried beans and rice and bars of soap.

Any questions contact Cake Boss or Anchorman.

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Pre-Blast- The Gladiator

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  • QIC: Pebbles
  • When: 08/09/14
  • Pax: All pax
  • Posted In: The Fort

The Gladiator course a 5 to 7 minute all out sprint over obstacles that are designed to test your ability to push, pull, carry, drag, throw and scramble.

Speed alone will not carry you through the gladiator course. Instead, a balance of power, speed, strength, agility, cunning, and heart is a pax’s best chance at conquering the course.

All fitness and experience levels are encouraged to attend. Anticipated start time 8:15 am End Time 9:15 am. Competitors will be running individually on a staggered start.

Location: Walter Elisha Park

Pebbles on Q

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Patriot Convergence – Make sure they get your good side!

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  • QIC: McGuyver, Buttonhook, Pusher and Santini
  • When: 7/26/14
  • Pax: Beast, FNG Dreamhouse (Spencer Arnold), FNG Johnny 5 (Chris Cassidy), FNG Burgandy (Lucas McFadden), Anchorman, DD, Crab Cakes, Posh, Peach, Italian Job, Mayhem, Fusion, Oprah, Rooney, Pebbles, Blackout, Flat Tire, Assassin, Decibel, Deacon, Hard Drive, Lil E, Catfish, Twister, Cake Boss, Repeat, Maximus, Red Banjo, Airborne, Nugent, Tesh, Pvt. Ryan, Deacon, Danielson, Rock Thrill, Chicken Hawk and a couple others I cant remember
  • Posted In: The Fort

lca

43 men including 3 FNGs converged on the Patriot to celebrate a successful launch of this AO and the great leadership of the men of Rock Hill. CN2 News was there to record the entire event and highlight the work of F3 in the area. Good news they also brought an FNG, Burgandy!

The Thang:

McGuyver on Q – COP

SSHs x 2

Merkins

Mtn Climbers

Carolina Dry Docks

Plank Jacks

Hand off to Buttonhook

Partner up for the Green Mile – Aggregate #

100 Merkins

200 Squats

300 LBCs

Handoff to Pusher

No original ideas here – Partner up for the Green Mile

200 Merkins

300 Squats

400 LBCs

Handoff to Santini

5 Burpees OYO

Mtn Climbers

SSHs

Mtn Climbers

SSHs

Grab some bench

20 Dips

20 Derkins

5 Burpees

Rinse and Repeat

Reminder of the F3 Mission and Purpose

Mosey home

COT

Moleskin:

Thanks to CN2 News (Allison Rauch and Lucas McFadden) for the coverage today. Look for the video later in the week.

Thanks to both the Pax from the Fort and Rock Hill for a great turnout.

Lots of activities coming up so pay attention to the weekly email.

 

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