Looks like we are going to be here for a while…

2014-07-19Leave a comment

QIC: Mayhem and Package
When: 7/19/14
Pax: Bandit, Pusher, Bogey, Fusion, Italian Job, Posh, Peach, Assassin, Padre, Spackler
Posted In: Uncategorized

Twelve men posted on at the Patriot on this cool wet morning and got what they came for and then some. When we hit the large soccer field, we knew we were going to be there for a while…

The Thang

Mayhem at the Q

Mosey to Field 2 from the parking lot

COP for warmup

25 Side Straddle Hops

20 Moroccan Nightclubs

20 Imperial Walkers

20 Mountain Climbers

Mosey to large soccer field

Partner Pain Progression – One partner runs the length of the field and back while the other partner exercises…

100 Burpees

200 Bomb Jacks

300 LBCs

200 Bomb Jacks

100 Merkins

Hand off to Package

Mosey to Field ?

COP

25 Side Straddle Hops

20 Peter Parkers

Jack Webb ladder to 10 (1×2)

20 LBCs

20 Freddie Mercury’s

20 Windmills

20 Parker Peters

20 Side Straddle Hops

5 rounds of sprints

Mosey to Parking Lot

20 Hello Dollies

35 LBCs

20 Russian Twists

20 LBCs

Moleskin:

Next weekend (7/26) – Convergence scheduled for the Patriot. CN2 News will be there so make sure you post and bring an FNG.

Great story and leadership shared by Mayhem today. Nice job stepping up on the accountability!

T-Claps to Package for a short notice Q. Thoughts are with Tatanka during his time on IR.

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I am starting to like this #SlowBurnF3…

2014-07-18Leave a comment

QIC: CSPAN
When: 07/18/14
Pax: Assassin, Boy Band, Cable Guy, Grid Lock, Hard Drive, McGruff, Pebbles
Posted In: Slow Burn

8 strong men rolled out of the rack for a celebration to include all three Fs.

This morning I was filling in at Q for Tatanka, who is officially listed on the IR.

We started our morning with a quick prayer including the Malaysia Airlines tragedy and all of our injured F3 Brothers.

YHC skipped a high quality rendition of the disclaimer because anyone who knows me knows moderation is not one of my strong attributes, no FNG today, just regular F3 nuts, who accept my shortcomings, and yet continue to show up for a beating.

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs (IW, lunges, butt kickers, high knee, soccer knee, jog, & repeato). The Sprint-O-Rama at The Coop had settled into very stiff legs. Lots of stretching, popping, groaning, moaning, u get the picture…capped off with a Cable Guy salute…we were now ready to roll…

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, Squats, Moroccan Night Club, Trunk Twist, Monkey Humpers, Windmills and we started a really nice plank series to include Mountain Climbers, Peter Parker, & Parker Peter, Carolina Dry Docks, more Planks, more repeato…hope you had gloves.

Line up on the Sweet Frog handrail bars, first task was to complete a max set of inverted rows, followed by 20 step up to the right, left, and double. Followed by 3 more sets of inverted rows, followed by more exercises, no real crying today…just everyone pushing to get through.

Line up Empire crosswalk, for 4 sets of down and back sprints followed with a dash or four of arkloader.

COP was “Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting as we went through the group twice.

Mosey back up the hill for COT, Towel off, change shirts, ordered our Chicken & Wisdom.

Hard Drive is back next week, get well Tatanka.

I am really starting to enjoy this moderate workout, we are starting to have some regular contenders, and come out to enjoy a non-moderate sweat…

CSPAN out

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The Ranch – Launch Day with full tank of discipline!

2014-07-17Leave a comment

QIC: Chicken Wing (Mustangs) Cake Boss (Colts)
When: 07/17/14
Pax: Mr. Clean, McGruff, Decibel, Chicken Wing, Cash, Chicken Hawk, Beacon, EL Presidente, One Niner, Lil E, Backdraft, Worldwide Leader, Package, Double D, Cake Boss
Posted In: The Ranch

The Ranch had a glorious day for its launch and we could not ask for anything else. The AO was full of fresh air, moonlight and the open range.

Naming The Ranch was based on the two school’s mascots, Mustangs and Colts. White fences along Springfield Parkway and the Greenway barns and horses nearby.

Today’s message was about discipline, and how having discipline in our lives is what separates us from average. Training for something versus trying something.

Are you training to be a good husband, father, employee, son?? Have the discipline to train in these areas like you would for a race.

The Thang:

Mosey to soccer field

20 SSH

20 CDD

20 IW

15 Mtn Climbers

21 Squats

Mosey to side of school

Bear crawl to top driveway

5 merkins

Run around to bottom driveway

5 LBCs

Rinse and Repeat 5 times

Mosey to back of school

Wall sit rotation 3×30 secs

Bear Crawl inbetween wall sits

Mosey

Suicides x 8

Suicides x 2 the monsey to playground

10 Swing Crunches

10 Pull ups

Rinse and repeat 5 times

Mosey to front of school

10 step ups each leg

10 dips

10 derkins

Mary

10 LBC

10 Freddy

10 Rosalita

10 flutter

10 Hello Dolly

COT

Prayer for those that have lost their life too early.

Have discipline in our lives

Don’t take the PAX for granted.

See you at The Ranch next week!

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A sprinters delight through The Coop

2014-07-16Leave a comment

QIC: CSPAN
When: 07/16/14
Pax: Back Draft, Boy Band, Cable Guy, Cash, Chicken Hawk, Chicken Wing, DeFrane, Jeckle, MacGyver, McGruff, Package, Pebbles, Pusher, Spackler, WWL, X-Caliber
Posted In: Ring of Fire

The Coop / NAFO HS is still a venue under construction, but the weather was perfect, as the overnight rain was gone, a glorious gift of a morning, we started with a quick prayer.

Mumble chatter was high as Package and Jekyll were both doing stand-up comedy.

We started with a long walking warm-up as most of us did the PT test the day prior, we transitioned to a snaking jog along the best quality of the parking lot. I needed the stretch…

Old School of warm-ups to include including SSH, IW, Squats, a ridiculously long plank series to include Mtn. Climbers, Peter Parker, Parker Peter, too many to list of stretching…repeato with no break, choose to drop to your knees and get a scab…eventually you will start wearing gloves…or stop your whining…doubtful on either…more comedy routines…more laughing…we probably should have done a set of bomb jacks in there somewhere.

Jog to grinder

We did down and back 100 yards of almost everything, crowd favorites were the bear crawl & lunge swap at every line down the field…totally stupid…so we also did it backwards going back…no more comedy show or laughing…more reps…more speed…more ark loader…I started to have fun…kind of seemed like nobody else was except Chicken Hawk & Chicken Wing and they are crazy…

Main Course was a series of sprints both going forwards and backwards. Total time was about 20 minutes of straight sprinting, I knew the oxygen levels were dropping when WWL could not figure out if we were coming or going, which in turn turned into another comedy show…he did win that round. Clydesdales got the advantage of 5 or 10 yards, Spackler, McGruff, and Pebbles were lights out fast those rounds. During the races we had a good variety of winners, next grudge match is Backdraft and McGyver both were flying this morning pacing off the Chickens. I really enjoyed the sprintfest…sorry about your sore legs tonight…not really.

We did ABLAB which always causes #bowelquiver after sprints, everybody turned cowboy and got through it.

Long sprint race to the flag, Boy Band was jetting strong #RESPECT

The Pledge of Allegiance

Lots of injuries and prayer requests…stay strong in HIM, He is walking beside you, and who should you really fear as all things are possible through HIM

COT-Ball of Man-OUT

A 205 and sub 7 minute mile 46 year old Devil Dog felt young sprinting with the young bucks this morning, appreciate the opportunity to Q at The Coop, I am a living example of #F3Counts

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The Fort – PT Test #2

2014-07-15Leave a comment

QIC: World Wide Leader Tatanka, and FunHouse
When: 07/15/2014
Pax: See list below....Jekyll and Trucker posted elsewhere but got me their stats.
Posted In: Block Party, Golden Corral, The Fort

25 Men came to witness the progress from Q2 to Q3 of 2014. Strong showing and even stronger effort as Red Banjo was shoot out of a canon this morning followed closely by McGuyver. Today’s PT test was a tad different from last time as we partnered up to make sure everyone was following proper form and getting full range of the excercises.

World Wide Q’d the warm up
SSH, Squats, Windmills, Imperial Walkers, SSH

Funhouse to get PAX lined up and ready for run and explained the partner Merkins, sit ups and pull ups. (1 minute per).

Tatanka taking times and counts as he was on the DL due to a hip injury caused by something (the M) that he wouldn’t admit to….

Here are the stats:

Name 1 Mile Run Merkins Sit Ups Pull Ups
Red Banjo 5:31 57 56 33
McGuyver 5:55 45 54 9 (5)
FunHouse 6:04 45 46 6 (4)
1-Niner 6:06 44 46 21
Audit 6:11 50 43 22
WWL 6:17 40 29 26
Double D 6:20 48 28 22
AquaMan 6:34 55 41 11
Package 6:38 41 32 20
Jekyll 6:42 55 39 16
Deacon 6:43 55 48 19 (10)
CSPAN 6:47 40 42 7 (2)
Decible 6:48 45 43 25
Pebbles 6:52 25 40 20 (5)
Pete Ryan? 7:04 35 36 4
Greenwave 7:15? 45 32 12
AirBorne 7:20 49 50 15
Bounty Hunter 7:48 64 37 15 (5)
Java 7:56 31 30 3 (5)
Cable Guy 7:58 55 48 12
Crab Cakes 8:49 20 31 0 (1)
Trucker 8:57 50 60 19
Nirvana 9:30 22 22 2 (10)
Cake Boss 9:30 60 39 3 (7)
BirdCage 10:30 12 26 1 (4)
Criss Cross DNF 15 32 13

Great to see everyone this morning that I haven’t seen in a while. I will see you in 3 months to see the progress everyone has made, again!

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Warning…Black Diamond is on your horizon

2014-07-14Leave a comment

QIC: The Fort
When: 07/14/14
Posted In: Uncategorized

Be advised of The Fort’s version of ridiculous #CSAUP is preparing for launch.

Triple your money back guarantee.

Various locations, various dates, various Q, and always painful in various ways.

#FUN

Use of all three Fs encouraged

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Fleetball

2014-07-14Leave a comment

QIC: Bounty Hunter and Pebbles
When: 07/13/14
Pax: World Wide Leader, Italian Job, One-Niner, Ledger, FNG’s: Cracker and Loaf
Posted In: The Fort

Eight men braved the blistering 90 plus degree heat for the first recreation sporting event Fleetball and Flag football.

The THANG:

After just placing the boundaries lines we immediately started believing the forecast of 90 plus was accurate, however in true F3 format we did not let that stop us!

After the numerous tweets about playing “Fleetball” that’s what we first started to play. Fleetball is a more manly version of “Ultimate Frisbee” played with a football and A LOT more running! The goal was to complete 2 fifteen minute quarters, however after just 6 minutes into the game and 4 to a team we decided to do 10 minute quarters.

In true football fashion, we audible to play flag football after the quarter so we could at least have a breather in-between plays. At the end of the day the score was Team A – 19 (Bounty Hunter, Pebbles, Cracker, One-Niner) / Team B – 20 (World Wide Leader, Italian Job, Loaf, Ledger).

Even though it was hot, I’d say it was a successful day. We will be putting these types of competitive sporting events together once a month so be on the lookout for the next one coming in August (Details soon to come).

TClap |

Patriots in the Park

2014-07-12Leave a comment

QIC: One-niner and Senator Tressel
When: 07/12/14
Pax: CSPAN, Deacon, Pusher, Italian Job, Audit, Twister, Bounty Hunter, SO, Bogie (?), FNG's: Catfish, Clark Kent, Oprah, and Fusion
Posted In: Uncategorized

Fifteen men gathered around the shovel flag at beautiful Cherry Park for another installment of the Patriot. Here is what they did:

The THANG

One-niner at the Q

Slow Mosey from parking lot to field 2

COP – Never stop moving was the name of the game. Keep running in place between exercises with NO 10 Counts

25 Side Straddle Hops

21 Squats

20 Windmills

20 Moroccan Night Clubs

Plank

Slow Wide Merkin

Slow Merkin

Slow Military Merkin

Slow Mosey to parking lot in front of playground

Around the parking lot (around the bases) – 4 Rounds

Round 1:

10 Burpees

40 Mason Twist

30 Merkins

20 Dips

Round 2:

10 Burpees

40 Mason twist

30 Wide Merkins

20 Dips

Round 3:

10 Burpees

40 Mason Twist

20 Military Merkins

20 Dips

Round 4:

10 Burpees

40 Mason Twist

15 Diamond Merkins

20 Dips

Hand off to Senator Tressel

Start with a couple 10 counts to catch some O2 (One-niner denied the Pax any!)

Head up the trail in the woods to the top of the hill- 10 donkey kicks, run back down to the parking lot and keep running in a circle until all make it back down – no stopping.

Repeat the hill two more times, up/down, circle at bottom, with 10 bomb jacks, then 10 sumo squats at the top.

Head back in to the park in search of the big rocks for the Rockhopper – no luck finding them so the Q made an audible.

Run back to Field 2 or Field 1 (couldn’t remember, this place is big) and split into two groups and partner up

Group 1, wheelbarrow up the stairs with your partner, walk down and flapjack, bear crawl to start point.

Group 2, partner carry to approximately mid field, flapjack, and partner carry back to start point.

Swap groups so everyone wheelbarrows up the stairs and carries a partner.

Short plank/CDD x 10/6″ sequence

Slow (the only way to do them) LBC’s x 20

Gravedigger L and R, 10 each side.

Run back to the park (attempt at an Indian Run fell apart due to lost Q)

COT

It was a beautiful morning at an absolutely gorgeous location for F3. T-claps to One-niner for a confident and strong first Q on limited sleep. He’s a new dad and sent YHC and email at 4:12 am this morning – enjoy your nap today, young man. YHC had to make a couple audibles this morning due to time constraints and getting a little lost in the park – this place is huge!

We had four FNG’s this morning – awesome! There was a lot of cardio today and they all toughed it out and finished. Well done, men. Welcome Catfish, Clark Kent, Fusion and Oprah (you are welcome). Had a blast Qing at the park today and look forward to returning soon. F3 is alive and well in Rock Hill. Let’s keep it rolling.

Announcements:

July 13 (tomorrow). Come to WEP 2p for F3 Fleetball

July 26 – Convergence at the Patriot with the Fort. Good workout and stay for coffee afterwards. Alcatraz will run it’s normal Saturday workout.

Sep 26 – The Fort Invergence, our 2 year anniversary party at the Rush Pavillion in Springs

Fall mud run – Jeff Smith (Tatanka) is looking for mud run team mates.

Our brother Menthol was injured (knee) during a Wed workout. Heal quickly, brother.

TClap |

Be strong and do the work

2014-07-11Leave a comment

QIC: Hard Drive
When: 07/11/14
Pax: Trucker, Gridlock, Vandelay, Brickhouse, Tatonka, Boy Band, Package, Pusher, CSPAN, el Presidente, Escape (FNG), Hard Drive
Posted In: Slow Burn

12 PAX, including 1 FNG (welcome Escape!) christened the new workout Shovel Flag with a passage from 1Chronicles 28:10, where King David charges Solomon to build the Temple. “Consider now, for the LORD has chosen you to build a house as the sanctuary. Be strong and do the work.” Whatever our own challenge in life is, “be strong and do the work” was our mantra as we headed out into the gloom.

Warm up jog around the lot including some karaoke, high knees, and butt kickers

COP:
Merkin countdown: Sets of merkins starting with 10 reps down to 1 with other called exercises in between – SSH, Star-jacks, LBCs, Squats, Windmills, Mountain Climbers, Peter Parker’s.
Finished with a burpee to keep the PAX honest.

Mosey to first crosswalk
Lunge walk to next crosswalk
Backward lunge walk to third crosswalk

Partner up for some 100’s:
P1 runs back to 1st crosswalk (100 yards) and returns
P2 does called exercise.
Flap jack until teams do 100 CDD, 100 LBC, and 100 squats

Mosey to wall
Peoples Chair for a slow 10 count
5 Derkins from the curb
Peoples Chair with arms raised for a slow 10 count

Mosey to SF for COT

Announcements:
Convergence at Rock Hill 7/26 – No workout at WEP
Fitness test this Tuesday @ Block Party. No Golden Corral on 7/15
Colts & Mustangs workouts begin at Springfield Elementary this coming Thursday 7/17. Look for Cake Boss tweet for details on where to gather.
Invergence at ASC Greenway on 9/26. Details coming.
Fleet Ball on 7/13 2pm at WEP Soccer field

Prayer request for Menthol injury recovery and all PAX’s prayers, spoken and unspoken.

TClap |

1-2… What the Hell-o-Dolly Was That? Get It off Me!

2014-07-10Leave a comment

QIC: Tatanka
When: 07/10/14
Pax: Maximus, Senator Tressel, Santini, CSPAN, Twister, Deacon, McGyver, Chaser, Package, Audit, Airborne, Chicken Hawk, McGruff, Trucker, Cable Guy, Green Wave, Java, Backdraft, Pvt. Ryan, Repeat, Bounty Hunter
Posted In: Laces In, Laces Out

Kinda’ knew it was going to be an odd morning when pulling up to the AO and 4 (or so) PAX blazed by our car – headlamps burning…. wait… we start at 0515, right? We are late. No… that is a few of the PAX already engaged in their Laces Out adventure. These BRR fellas are taking this thang pretty seriously. So much so that the fast PAX (you know who you are) need 15 extra minutes in The Gloom to get after it. As a result… the Laces Out crew splintered into a few small factions of “I guess I will go for a solo run…” and carried onwards and out into the morning fresh air.

YHC was called into Q duty and was excited to lead the remaining PAX for Laces In this morning. Studied the F3 site for older backblasts, devised a gameplan, almost bought a Weinke but was denied by youth sizes only, ended up writing all notes on a note card, showed up to the AO and then realized… “Ohhhhh fuuuuudddgggge – can’t see Shiite!” Which brings us full circle to the headlamp (see mention of headlamps above with no real relevance). Thanks Trucker for bailing my six out… and then there was light. After near meltdown for no apparent reason, YHC led the group into the field for some fun…

The Thang

– Light warm-up mosey to playground with lunges, soccer flares (knee swing up and out in slow jog) and high knees

– COP for 20 SSH, 15 IWs, 15 Sumo Squats and 10 Merkins

– Mosey slightly (wasn’t far enough to classify as a “full” mosey) to the playground step for 20 dips, 10 Derkins and Derkin Plank to Derkin 6 inches to Derkin Plank

– Mosey on over to loop for 4 Corners with execution as team…

* Sprint to first corner for 10 Bombjacks and 10 Squats

* Sprint to second corner for 10 Merkins and 10 Carolina Dry Docks

* Sprint to third corner for 10 Jump Lunges and 3 reps of Squat and Hold counted by PAX

* Sprint to fourth corner for 10 Burpees and 10 Wide Arm Merkins

YHC called an audible (checked off the DB and looked for the fade) and inserted:

– Mosey to tree line for 3 tree suicides… partnered up. First partner suicide sprints 3 trees while other gave us 10 Merkins (PAX choice… Q strongly denies the recommendation) and 10 LBCs. Reverse partners, rinse and repeat.

– Mosey to other end of AO for Menthol tribute…. COP for…

* Jack Webbs – Audible to 8 sets x5

Why the flying ant (trout love ’em!) pic above? About when Q threw out the closer work to the PAX for 7 Minutes of Mary (ultimately including but not limited to LBCs, Rosalita, Gravediggers, 6 inches 90 degrees, Hello Dollies, Flutters and Scissors) ‘ol Green Wave came charging across the COP with a “ball-o-bugs” chasing behind. Much like Cable Guy’s windy pops, the bugs followed GW wherever he went. All fun and games until flying ants (we think) decide to use you for a nest of productivity. Next time – GW – please put a few in your pockets. Late summer rising trout eat flying ants like my 2.0 eats Skittles. COT to Ball-o-Man.

Pleasure leading today, boys, and remember… F3 is about our health, fellowship and faith… and everyday after we gather it’s about leaning on each other for the support, friendship, and brotherhood we all so greatly need to be better men.

Aye.

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