Makin’ it rain at Slow Burn

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  • QIC: Hard Drive
  • When: 7/25/14
  • Pax: CSPAN, McGruff, Backdraft, Boy Band, Pusher, Pebbles, Assassin, Hard Drive
  • Posted In: Slow Burn

The Thang:
2 BOYO in honor of the two gents who came in hot right before launch.

Warm up jog down to the Empire lot with high knees, butt kickers, etc.

COP
20 SSH
5 BOYO
20 Imperial Walkers
4 BOYO
10 Mountain Climbers
3 BOYO
15 squats
2 BOYO
15 LBCs
Plank to keep the PAX honest. Plank series courtesy of CSPAN

Mosey to the strip

Running Jack Webb
1 merkin/4 air presses, run to second cross walk (about 75 yards) 2 merkins/8 air presses, run back to start and repeat until 5 merkins/20 air presses. OYO, then Peoples chair on the Baxter Bunch wall when done.

Once everyone was on the wall, head right into the People’s chair sequence: Go down the line 1 PAX at a time doing called exercise while everyone else sits and does air presses/extensions. Everyone did:
5 derkins
10 LBCs
15 squats (crowd pleaser)

Mosey back to parking lot for Mary, dealers-choice style:
Hello Dolly
Freddie Mercuries
Russian Twists
LBCs
Protractor
Rosalitas
8pt body builders (Thanks Pebbles)
Superman, complete with singing.

Platoon run home

Still 2 minutes left, so BOYO.

COT

Moleskin

Ominous start as we waited to launch as a gust of wind revealed that YHC failed to plant the Shovel Flag adequately. Decided then that there must be burpees today for atonement.

Tempted to call the wall series “The Strip Club” as there was much praise of form from the sitting PAX while each man solo performed the called exercises. Squat sequence in particular had some fans and a couple of showmen that really got into it, though no dollars were produced. Funny part is the sequence was basically an audible as YHC didn’t plan enough exercises. Filler for the win.

Note to self, when doing dealers choice start with Pebbles while we still have energy. Though in a warped way I am beginning to look forward to seeing what exercise he calls during Mary. By next month he’ll have us cutting down trees with dull axes.

Who’s hair-brained idea was it for 2 minutes of BOYO at the end? Oh yeah, mine. Thanks CSPAN for volunteering to be the diligent road guard. Even though no car came within a hundred yards you still managed to sneak a burpee or two in. #Selfless

Ended workout once again with recovery of Slow Burn Shovel Flag while Cake Boss planted the Game Plan SF. It is starting to become a formalized changing of the guard ceremony. Cake Boss had better planting technique and no burpees were required during Game Plan.

Announcements:
– Convergence @ The Patriot this Saturday. No WEP workout, but Alcatraz as normal. Look your prettiest for the news cameras.
– 2nd F Lunch @ Mellow Mushroom Uptown today @ noon.
– 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

Finally I’m starting to put together a Q schedule for Slow Burn. Let me know if you want in on Q’ing the Region’s undisputed best Friday workout. #YouKnowYouWantTo

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Humid and Hot Morning of Pain

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  • QIC: mcGruff
  • When: 07/24/2014
  • Pax: CakeBoss, funhouse, chicken-hawk, Trucker, Mr. Clean, Cash, Corn-Hole
  • Posted In: The Ranch

Shovel flag was planted deep at the Ranch.  Eight Strong Men came and conquered the humid wet morning as we took a stroll around the Ranch.

The Thang

Began with a Mosey to the hill where we did lunge walks, toy soldiers, and imperial walkers on the way.

C.O.P.

SSh x 20,  windmill x 20, mountain climbers x 20

At the hill we did some Jacob Ladders of Pain.

Bear crawl to the top of the hill where we did 4 jack webb’s Run to the bottom where we did 1 merkin. Continued up and down with lots of pain until we completed 40 jack webb’s at top and 10 merkins at the bottom.

Mosey to the wall where we completed 1 minute wall sits and then 1 minute LBC’s.  Did Three painful Quad rounds.

Mosey to the field where four cones were set up for some suicides of pain.

Two rounds were done.

cone 1.  10 bomb jacks cone

2.  10 burpees cone

3.  10 mak tar jai’s cone

4.  10 sumo squats.

Mosey to the parking lot were we completed rounds of AB Lab including several rounds of core workout.

COT

MOLESKIN

Everybody was enjoying a wonderful romp in the gloom.  CAKE-BOSS decided this workout was too tough and decided to leave  before our suicides of death started.

Prayer requests were that we had a lot of PAX who recently had interviews and hoping for new avenues.  Prayers for those who were injured and needed to get back to the Gloom in the mornings.

Announcements.  Check the F3 website.  Rock Hill Convergence is this Saturday at 7:00 a.m. in Cherry Park.  Alcatraz is still open for business.

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Airborne on The Q

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  • QIC: Airborne
  • When: 07/24/14
  • Pax: Crab Cakes, Cable Guy, Twister, Repeat, Private Ryan, CSPAN, Maximas, World Wide Leader, MacGyver, Santini, Bird Cage, Aqua Man, Green Wave, Java, Pebbles.
  • Posted In: Laces In, Laces Out

Posted for Airborne

Laces out took off full speed

After a quick disclaimer, Laces in were off to it in a humid WEP with Airborne leading the charge

The Thang:

Side Straddle Hop

Imperial Walker

Low Slow Squat Mountain climber

Side Straddle Hop

Maktar Ninja (thanks Trucker!)

Merkin

Peter Parker

Carolina Dry Dock

Parker Peter

5 Pullups 10 Derkins 15 Dips, Sprint – rinse and repeat 2X

Drill Bits – 10 Carolina Dry Docks, 20 Squats, 30 LBC

Partner Drill – run backwards up hill, both partners wheelbarrow – rinse and repeat

Ab Lab

COT

Read the newsletter…go to Rock Hill on Saturday

Great effort by all

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The Coop: 3 weeks and we go full pads…

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  • QIC: Santini
  • When: 7/23/14
  • Pax: Package, Chicken Hawk, Cake Boss, Bullwinkle, Trucker, Car bomb, WWL, Cash, Cable Guy, MacGyver
  • Posted In: Golden Corral, Ring of Fire

12 PAX posted for The Coop smackdown as we prepare for full contact drills and August 3 a day practices.  Wait, flashback.  No we just went shorts/shirts and no helmets today.

Santini lead with a quick COP then a 100 yard drill of walking the plank 10 yards sideways, sprint up the yard line, walk 10, sprint up – distance of the football field.

Shoulder smoker series followed with Carolina Dry Docks, Moraccan night clubs, and over the head claps.

Enjoyed by all was the follow-up Defensive back drill series of sprinting the hash marks, forward and lateral drills 20 yard intervals with mountain climbers and jump ropes and burpees during recovery.

A few cuss words from Package and insults confirmed this was a good workout.

COT

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Push Through the Smoke

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  • QIC: Red Banjo
  • When: 07/22/14
  • Pax: Deacon, Audit, CSPAN, Boegy, Backdraft, Maximus, McGuyver, Birdcage, Twister, 1 9ner, Crab Cakes, Java, Airborne, Greenwave, Escape, Red Banjo, 2 missing (sorry)
  • Posted In: Block Party, The Fort

18 Pax’s joined together in the gloom to put a serious down ‘pain’ment on the day. Here is how it all went down;

The Thang:

Warm Up:

Jog 1/2 way around WEP
SSH 25x
Imperial Walker 25x
Squat 25x
Merkins 2 sets of 10
MacTar10x

Work Out:

Mozy to the Hill
Partner up – wheel barrel to top, 10 push-ups, switch, rinse and repeat 3x
Mozy to Playground
Partner up – 10 pull-ups 15 dips, rinse and repeat 3x
Circle up
HSF 10x
Rosalita 10x
Hello Dolly 10x
Modify Ditch Digger – run between post doing 10 squats, 10 push-ups, 10 LBC’s (2 markers)
Run full lap around WEP
LBC 10x
Rosalita 10x
Partner Carry back to COT

Moleskin:

Deacon had a great word to encourage us to push through the smoke – when we see distraction or obstacles in front of us – we need to pick a lane, path, route and drive through the mess to get to the other side.

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Running with the Bulls

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  • QIC: Cornhole
  • When: 07/22/14
  • Pax: Decibel, Nirvana, World Wide Leader, Cable Guy, Jekyl, Smuggler, Dory, Funhouse, McGruff, Dufrane, Repeat, Freebird, Aquaman, Senator Tressel, Spackler, Backhoe, Trucker, Roney
  • Posted In: Golden Corral, The Fort

19 Men came to what started off harmless enough, but never knew a little hill could dish out so much pain.

Run around HT parking lot up to Rite Aid
Circle Up
20 – SSH
20 – IW
20 – Windmills
20 – Mtn Climbers
Split up.
Grp 1 – 20 curb jumps-wall sits
Grp 2 – run around Bldg(s)
Repeat 3 times
On our backs. Everyone is well condition and couldn’t help but form a circle.
20 – Freddie Mercury’s
Mosey to Small Hill
Stopped on way, calf raises on curb 20 ea position
Running of the Bulls – I was gored, but I will run with the bulls again.
6 trips – Build by 1 each leg
Bottom – Bomb Jacks
Mid – Merkins & Derkins
Top – Burpees
Mosey to benches 20 each
Dips
Squats
Derkins
Step ups
Pelvic thrust – “The Pleaser”
Mosey to COT

Announcements
July 26th – Convergence Saturday Rock Hill – Patriot – TV Crew – Wear F3 shirts
Alcatraz is still open for non glamorized business Saturday
Sept 1st – Labor Day double down – normal Monday workout followed by The Murph @ WEP
Sept 6th – Camp Care 5k
Sept 13th – Premature Octoberfest
Sept 26th – Convergence -Details to Follow
Prayer Requests
Jekyl – Family wisdom
Repeat – Baby this week!!!!
Decibel – Continued prayers for smooth and healthy pregnancy
Praise
Jekyl – F3 brothers, trust, support
Decibel – Noah

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PRE-BLAST – The Fort 2nd Annual Anniversary Invergence

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Warning, Warning, Warning…..The Fort 2nd year anniversary is approaching! Don’t miss a night of fun, fellowship and faith at Rush Pavilion on the Springs Greenway. The night’s event will feature speakers Dredd, OBT, and Agony. We will begin with a social hour and pot luck dinner, and then have our program.  Tickets and other details of the event will be available in the coming weeks.

September 26th @ 5pm-11pm, Rush Pavilion on the Springs Greenway

More info to come….

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The Fort and Victory Sports Outreach Golf Outing 10/3/14

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Men,

As citizens of Fort Mill and living breathing beings of F3 Nation, I am calling all The Fort PAX to support Victory Sports Outreach (VSO) 7th annual golf tournament.

Here is the link to the website, http://www.vsogolf.org/ , but I will tell you why this is important for the PAX of Fort Mill.

Greg Pendarvis serves this Community we call home by putting others first and himself last. His dedication and leadership to reach kids for God’s glory, not his or VSO, for God’s is unparrelled. He provides sport and activity for ALL kids regardles of circumstances. Greg has come to our 3rd F Friday morning and shared is testimony to 20-30 guys. He came to our Children’s Attention Home event in June and spoke to the kids and attendees about faith. Greg has supported F3 The Fort, we can return the favor.

Fitness (VSO), Fellowship (VSO Golf/Sports), Faith (Colors/Reaching kids)

Here is the mission if you accept:

October 3rd

5:15am – Slow Burn Chickfilet

6:00am – Game Plan/Chickin-n-Wizdim

8:00am – Plant every Shovel Flag from The Fort workouts at Breakfast at Regent Park Golf

9:00am – Start of Golf Tournament

I’d like to see eveyone one of our Shovel Flags present at this tournament. Make a presence and headlock some others as they ask about F3 in Ft Mill.

Register Here! http://www.vsogolf.org/

Comment below if you are in and paid!!

Post Tournament Libations at Club Cake Boss

Aye!

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The Armory – “Don’t be affraid of the guy in shades”

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  • QIC: Cake Boss via Tatonka (IR but still shows...real man!)
  • When: 07/21/14
  • Pax: Trucker, Decibel, McGruff, Greenwave, Chicken Hawk, CSPAN, Senator, Boy Band, Tatonka, Bogy
  • Posted In: The Armory

11 Iron Men came to post at The Armory for a humid filled beat down and some cheesy 80s music.

Let’s just say, Tatonka was in his element and thought every song was from 1986.

 

The Thang:

 

Sprint to wall

Dips

Derkins

Side Straddle Hops

Imperial Walkers

Sprint back to COP

 

All 1 min exercises:

1 Swing

2 Squat

3 Shelf

4 Power to the People

5 Row

6 Curl

7 Chest Press

8 Fly

9 Sit-up

10 Russian Twist

 

Sprint

Dips

Derkins

 

Rinse and Repeat!

 

 

Message to the men to day was about friendships. What kind of friends do we have and what kind of friend are we?

Prov 27-17 Iron sharpens iron, and one man sharpens another.

If we hang around bad influence than we will become a bad influence. We tell this to our kids. I think it is just as important to us men.

Hang with those that lift you up, not drag you down.

 

Prayers to the injured, those dealing with junk, those of us who worry about our past….live for the next hour, day and future.

Aye!!

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Young and Old in the Gloom

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  • QIC: Decibel and Senator Tressel
  • When: 07/19/2014
  • Pax: Funhouse, Offspring, Sunshine, Brick, Cornhole, Smuggler, Free Bird, Photobomb, Mr. Clean, Backdraft, Badger, Lil'E, Jaws, FNG/Shaker
  • Posted In: Alcatraz

The shovel flag was planted and 16 strong were lured to beautiful Runde Park for another beatdown at  Alcatraz.  Here is what they did:

The Thang:

Decibel at Q

RAR (run around Runde) and alternate between butt kickers, high knees, Karaoke, and side shuffles.  Mosey to the first field for COP:

IW x 25, Cherry Pickers x 25

Mountain climbers x 20, hold, wide arm merkins x 20, Peter Parker x 20

Windmill x 20

Parker  Peter  x 20, hold, diamond merkin x 10

Mosey to playground, spit into three groups

Each group do the following 15 pullups, 25 derkins, 25 dips, 25 LBC.  Rinse and repeat.

Do a third set with 10 pullups, 20 derkins, 20 dips, and 25 Freddie Mercury.  Plank and hold until all finished.

Hand off to Senator Tressel

Mosey to concession stand wall and break into 4 groups for the Power Square:

Group 1:  Walk on hands (wall walk) from 1st corner to 2nd corner

Group 2:  Lunge walk from 2nd to 3rd corner

Group 3:  Bear crawl from 3rd to 4th corner

Group 4: Reverse lunge walk from 4th to 1st corner

Everyone go through the square 3 times, plank when finished.

Jog out of the fields to the bottom of big hill (need a name for this) behind Runde Park

Run up hill and do 10 burpees at the top, run back down, and run in a circle until everyone is down.  No one stops.  Repeat the cycle two more times.

Find the grass at the bottom of the hill for mini-Mary:

IC:  Freddie Mercury (fast and slow) x 25, then low flutter x 15

Slow jog up the hill and back to the park for COT.

Moleskin:

Great work by the Pax today.   Decibel’s pull up/dip/derkin repeats at the playground were tough.  I  thought I might have to modify my portion of the workout due to fatigue.  But,  the ‘Q effect’ took over and I decided to go for it.  The Pax responded in kind.  The second half  wall walks and the long hill repeats with no stopping were equally tough, but everyone gave their best to push through it today.  Well done, gentlemen!

I turned 50 this past Tuesday and had an awesome week with my family and friends.  Qing today’s workout with my pal, Decibel, was a perfect way to finish the week.  F3 has been a fantastic addition to my life for the past 20 months,  and I only wish that it was around 10,  or even 20 years ago.     Today,  we had four members of the Pax who were 15 years old or younger.  How lucky they are to have been introduced to F3 at such a young age.  In 10 years, I wonder if they will still be rolling out of bed at ridiculous hours to do burpees in the dark?  In 10 years, I’ll be 60.  I wonder if I’ll still be able to do burpees at all?  Man, I certainly hope so!  It will always be a privilege to lead such a fine group, and it’s something  that I hope to be doing for many years to come.

 

 

 

 

 

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