Today is my birthday, and the number is 46

2014-06-10Leave a comment

QIC: CSPAN
When: 06/10/14
Pax: 1-Niner, Anchorman, Car Bomb, Chicken Hawk, Green wave, Hammer (FNG), Man-O-War, Menthol, Pusher, Red Banjo, Rooney, Twister, White Lightning, Winner! (FNG)
Posted In: Block Party

Welcome to FNG Hammer & FNG Winner! appreciate you sticking around after my wonderful detailed disclaimer.

COP in the Parking lot:

46 SSH = either I need to stop aging or work on my cadence past 46

30 Imperial Walkers

30 Slow Squats

Long plank series

Long walking warm up to get old legs stretched out and ready for battle

Mosey to Veterans Park

Car Bomb leads us in a strong rendition of The Pledge of Allegiance

10 SSH

10 Imperial Walkers

10 Slow Squats

Mosey to downtown Fort Mill and my new favorite wall

Line up along grass

5 sprint cycles down to the wall and back

8 different exercises for each cycle

Extra credit taken by most

Equated to about 17 solid minutes of sprinting and exercises…no CSPAN 10 counts today

Mosey back to Veterans Park

SSH

Imperial Walkers

Squats

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Long plank series including some hilarious chatter during our Super Belly series

Run back to COP/COT

Bunch of AB Lab, Plank series, and a few cool down exercises

Moleskin:

Prayers are with Sad Clowns everywhere, injured F3 brothers, and everyone as school concludes this week. This morning I went all the way around the circle looking for prayer requests, appreciate those who were willing to share.

Great work by Anchorman and Rooney and their EH’s this week. Hammer & Winner! picked an exceptionally humid day to join F3, great effort by both men.

The group was fun this morning as we did a heavy duty full body workout, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how much I enjoy leading this group of dedicated “hard chargers” during the Q.

Appreciate the Q opportunity. F3 is truly a gift from Him.

Blessings & Peace, bring your gloves as I am your co-Q on Saturday in Rock Hill’s Q School with Audit.

Appreciate the notes, texts, tweets, and calls today on birthday wishes. I like having friends, and being part of the Battalion of F3, iron sharpers iron.

Semper Fi

CSPAN

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F3 Dads of the Fort – Launch

2014-06-09Leave a comment

QIC: White Lightning and Crabcakes
When: 06/07/14
Pax: Pusher, Skittles (FNG), Couch Potato (FNG), Lucille Ball (FNG), Fonz (FNG), Red Eye, Funhouse, Moguai (FNG), Brick, Offspring, Rooney, Jellyfish (FNG), Lil E, Lilly Pad (FNG), Crabcakes, Scrapper (FNG), Dry Bones (FNG), Backdraft, Pele (FNG), Santini, Happy Feet (FNG), Thriller, Scooter (FNG), SJ (FNG), Doodlebug (FNG), LaiLai (FNG), Red Banjo, Shark Fang (FNG), Flacco, Deladon (FNG), Senator Tressel, Man of Steel (FNG), Trucker, Semi Truck (FNG), Highlife, Red Bull (FNG), Cash, Scoop (FNG), Starsky (FNG) Hutch (FNG), Anchorman, Bounce (FNG), Bojangles, Cam Newton (FNG), Jordan (FNG), Iron Man (FNG), Smuggler, Eboots (FNG), Aquaman, Taz (FNG), Ranger (FNG), Sugar Cube (FNG), Riptide (FNG), Bob Barker, Fluffy (FNG), Shorty (FNG), Cartwheel (FNG), Maximus, Jekyll, Potter (FNG), Louigi (FNG), Chipshot (FNG), Stats (FNG), Cobra Kai, Man O' War, Bengal (FNG), and Panther (FNG) - Forgive me for any names missed.
Posted In: The Fort

F3 Dads at the Fort was launched and a total of 70, Dads and 2.0’s, enjoyed the friendly confines of Walter Elisha Park and embraced the three F’s together.

COP

Short jog into the park – A Real BIG Circle

SSH – IW – CDD – Windmill – Mountain Climbers x 10

Never ending Tunnel of Love – Kids army crawling down and SSH’s until everyone completes

Mosey to the Trees – Bear Crawl to the first tree – Crab Walk to the Second Tree – Rinse and Repeat

2 Games of Freeze Tag

Merkins with 2.0’s on Dad’s back

Handoff to Crabcakes

Hill Work

Modified Partner Jacobs Ladder
5 Bomb Jacks at top by 2.0
Squats at bottom by Dads
Flip-Flop decreasing down to 1

Ring of Fire

Circle Up
2.0’s sprint around circle
Dads do LBCs
Flip Flop x 2
Freddy Mercury’s
Russian Twists
Slow Flutter Kicks

Relay Race
Dads go x 2
Tie

Sharks and Minnows x 2

COP

Moleskin:

As a father, we can be pulled in many different directions. Some days, the people that need our attention the most don’t get it. Today was not one of those days. Today, fathers locked shields with their 2.0’s and spent 60 minutes working, chasing, laughing, and praying together with other men of The Fort.

One of YHC’s goals was to make sure that our 2.0’s left the park dirty, wet, and grass stained. Most importantly, YHC wanted our 2.0’s to witness and get a taste of what can happen when men work together, encourage each other, and pray together. Hopefully the hook was set, and your 2.0’s are excited to do it again.

Don’t forget, next week we will be partnering with the Children’s Attention Home in Rock Hill for Operation Spark. Take a look at the link below to see where you might be able to help.

http://f3nation.com/2014/05/19/pre-blast-operation-spark-serving-partnering-and-rebuilding-kids/

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A CSPAN hosted Saturday morning of “Hour of Power”

2014-06-07Leave a comment

QIC: CSPAN
When: 06/07/14
Pax: 1-Niner, Airborne, Audit, Back Draft, BB, Cake Boss, Cobra Kai, Crab Cakes, High Life, Kwondo, Lil E, Menthol, MP, Pebbles, Red Banjo, Rooney, Sioux, Sweeper.
Posted In: The Fort

If you showed up for a prayerful “Hour of Power” you instead got a full cut of high humidity and the painful reminder to wear gloves because I might be the Q. 19 strong, chatter was high, and the spirit was right.

COP in the Parking lot:

You can’t fake it on pavement

30 SSH

30 Imperial Walkers

30 Slow Squats

Long plank series

Mosey to Springs Building

10 Wind Mills

10 Toy Soldiers

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Mosey to the chained off lot that is no longer chained:

Peoples Chair against the wall, with our rifle out front for 10 count followed by your rifle above your head for 10 count more

10 Slow Squats

Rinse & Repeat & Rinse & Repeat & Rinse and Repeat

At this point anyone who was with me on Tuesday thought I had the same Q card (Airborne, High Life, One-Niner, & Pebbles). I really just need to stretch my legs from Jekyll on Thursday.

Mosey to Veterans Park

Backdraft leads us in a strong rendition of The Pledge of Allegiance

Reflect on 70 year D-Day Anniversary

Long plank series

SSH

Imperial Walkers

Squats

Mosey to downtown Fort Mill and my new favorite wall

20 Curb Step up right and left, and 20 hops

Long plank series

Line up on wall

20 slow squats

Peoples Chair against the wall, our rifle out front for 10 counts followed by rifle above your head for 10 counts

Rinse & Repeat & Rinse & Repeat & Rinse & Repeat & Rinse & Repeat + a couple of bear crawls for fun

Mosey to DD Park steps (named for mound features?)

20 curb step up each leg

20 curb calf raises

Mosey to DD half wall near mounds

Bunch of dips

Long plank series holding curb

Couple of Derkins to catch my breath

Mosey to Springs Builder upper lot

Meracides x 2 sets racing against you on round 2

Menthol leads a nice plank series

Run back to COP/COT

Bunch of AB Lab, Plank series, and a cool down exercises

30 SSH

30 Imperial Walkers

20 Squats by request – may have been a sarcastic request, but I am always willing to accommodate a smart A$$

20 Mountain climbers

20 Peter Parkers

20 Parker Peters

Final Long plank series

Moleskin:

Focus on your EH this week.

Today our #F3Counts @F3TheFort numbers were great:

11 @Alcatraz

17 @ThePatriot

19 @WEPThe Fort

70 @F3Dads (WOW!)

The group was fun this morning as we did a heavy duty full body workout, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how much I enjoy leading this group of dedicated “hard chargers” during my Q. F3 is truly a gift from Him.

Appreciate the Q opportunity from McGyver.

Blessings & Peace, bring your gloves I am your Q on Tuesday,

CSPAN

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Shoulders, Shoulders, and more Shoulders

2014-06-07Leave a comment

QIC: Maximus and White Lightning
When: 06/07/14
Pax: Cash, Smuggler, Chicken Wing, Bojangles, Funhouse, Mr. Clean, Trucker, Sparkplug, and Thriller
Posted In: Alcatraz, The Fort

11 men rolled out of the fartsack started their weekend off with some serious upper body work, courtesy of Maximus.

Warm Up run around park
Circle Up
SSH
Mountain Climbers
Carolina Dry Docks
Mak Tar Jah

Split the group into 4 groups and move to the 4 corners of ball field
7 wide-arm merkin
7 regular merkin
7 diamond merkin
Sprint to the next corner
Repeat to hit the 4 corners

Mosey to the play ground
3 sets of
Pull Ups x 10
Dips x 20

Line Up
Walking Gator Merkin (right arm forward & left knee forward but not touching the ground…push up then alternate)
Jack Webb 1:4 = 5 x 20

Handoff to White Lightning for some speed and agility work

1/2 mile Indian Run – (Traffic circle and back)

Split into 2 groups and line up for 4 Corners – Corner 1 – High Knees – Sprint to Corner 2 for 180’s – Karaoke to Corner 3 – 1 legged hop x10 each leg – Sprint to Corner 4 – Dominos

Mosey to Dugout – Group 1 Peoples Chair – Group 2 Squats – 1 minute – Rinse and Repeat x 3

Mosey back to 4 Corners – Rinse and Repeat

Circle up for Mary

COT

Our shampoo bottles will not be in danger of being used any time soon. Great work today by a very impressive group of men. A lot of chatter about Jekyll’s Thursday challenge. Hopefully we added to your misery. As always, it is a pleasure to lead this group of men.

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Preseason is over!

2014-06-07Leave a comment

QIC: Button Hook, Package, Double D
When: 60/07/14
Pax: Santini, Mater, Italian Job, Peach, Mayhem, Gomez, Pusher, Red Eye, Senator Tressel, Spackler, Assassin, POSH, FNG/Animal, FNG/Padre
Posted In: Uncategorized

17 Pax posted at The Patriot and were promptly slammed and bammed with no “thank you, ma’am” as Button Hook continued to prove that the Rock Hill Qs’ are quick learners.

The Thang

Button Hook at helm

Run to the Deuce

SSH x20

Mtn climber x15

Imperial Walker x20

Peter Parker x20

Squat x20

Run to next soccer field and line up on end line w/partner (look out!…warm up is over!)

Partners trade off running to other end of field and back; partner not running is doing following series of exercises w/cumulative counts between partners
Merkins 100
Squats 200
LBCs 300

Hand off to Package

Partner wheelbarrows 20 yards out then swap and return (3 cycles)

COP for ladder up/down to 20 in cadence (no hiding on this one!)
Mtn climber x1
Monkey jumper x20
(Whoa! Q calls audible after round one…now 15 not 20, which was still brutal. Took long time to get into rhythm but the pax locked shields and pushed through the pain and sweat to the finish)

Hand off to Double D

Run to far corner of soccer field and plank

Mahktar N’Dyae x10

Burpees x10 OYO

Repeat sequence at each corner of soccer field w/Grave Diggers and Burpees on rounds 3 and 4

Long run to Cherry Rd below football field

Continuous cycles of sprint up hill to fence, run back down, Jumping lunges x10 (repeat)

Run home

COT

Naked man moleskin

Strong showing by the pax today — muggy weather and challenging pain doled out by all Qs (not just physical but mental too). Great job digging deep and pushing each other. I can only speak for myself but I suspect others would agree that I would never have reached those extremes if I were working out on my own.

Welcome to FNGs — Animal and Padre — and T-claps to those who EH’d them.

Virgin Q by Button Hook was impressive! Very methodical and diligent on the warm up routine and then BAM!…he lowered the boom with the high rep Merkin, Squat, LBC routine. He almost missed the launch, pulling his best Starsky & Hutch routine at 0700. But he did not let the clock unsettle him.

Next up was Package, who also laid out an aggressive mission with his leg crusher routine…audible was a good call and encouragement by the pax was critical to seeing everyone through to the end.

Don’t miss the happy hour this Thursday 5.30-7.30pm at The Millstone in Old Town Rock Hill.

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For Pride and Profit

2014-06-05Leave a comment

QIC: Jekyll
When: 6/5/14
Pax: Laces In: Maximus, CSPAN, Funhouse, McGuyver, McGruff, Decibel, Spark Plug, Mayhem, Grid Lock, Private Ryan, Trucker, Corn Hole, Aqua Man, Green Wave, Tatanka, Assassin, White Lightning, Mr. Clean Laces Out: Repeat, Cable Guy, Beacon, Crab Cakes, WWL, One- Niner
Posted In: Laces In, Laces Out

The Gauntlet was thrown well in advance with a Pre Blast promising a WOP (World of Pain). Jekyll has the Q for all 4 June Laces In. YHC laid out the challenge of a weekly workout that will challenge the body, the spirit, and the will. The Pax was asked to step up and push past their own “limits”. 4 weekly installments of an all out punishment that opens with 100 burpees. WHAT? that’s right- 100 burpees. The challenge will be to do better than your mark from the previous week. Would the PAX respond? Damn right, they did!

F3 Laces In June 2014

Week 1

The Challenge:

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200 Mr. Clean, Spark Plug, CSPAN, Gridlock, Cornhole, Assassin 100
Carolina Dry Docks – 100 Greenwave, Tatanka, Funhouse, Trucker, White Lightning, Private Ryan 60, Mayhem 90
Russian Twists – 100 McGruff, Maximus, Aquaman
Mac Tar Jai– 100 McGuyver 50, Jekyll 50, Decibel 8
Jump Squats – 100
Mountain Climbers – 100
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100

Moleskin

In the vein of doing better next week than your where you finished in this week’s beatdown- I challenge each of you to be better than you were the day before. Were you more kind or thoughtful today than yesterday? Did you stay on task and focused at work better today than yesterday? Did you look your wife in the eyes while she was talking to you and were “present” better today than yesterday? Men of The Fort: Be better today than you were yesterday.

For those of you reading this that did not post, and want to test your mettle, come take the challenge. We’ll be here.

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#BlockPartyF3 Super Sized Squatfest

2014-06-03Leave a comment

QIC: CSPAN
When: 06/03/2014
Pax: 1-Niner, Airborne, Anchorman, Car Bomb, Chicken Hawk, Deacon, Green wave, High Life, Mayhem, Pebbles, Private Ryan, Pusher, Red Eye, Tatanka, Twister.
Posted In: Block Party

Beautiful morning at #BlockPartyF3 at WEP in Fort Mill

Audit was sick this morning so 15 strong men got a full dose of CSPAN to start their Tuesday off right.

COP in the Parking lot:

30 SSH

30 Imperial Walkers

30 Slow Squats

Long plank series

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Mosey to the chained off lot that is no longer chained:

Peoples Chair against the wall, with our rifle out front for 10 count followed by your rifle above your head for 10 count more

30 Slow Squats

Rinse & Repeat & Rinse & Repeat

Mosey to Veterans Park

Carbomb leads us in a strong rendition of The Pledge of Allegiance

Mosey to downtown Fort Mill and my new favorite wall

20 slow squats

Peoples Chair against the wall, our rifle out front for 10 counts followed by rifle above your head for 10 counts

Rinse & Repeat & Rinse & Repeat & Rinse & Repeat & Rinse & Repeat + a couple of bear crawls for fun

Mosey to behind building

20 curb step up each leg

20 curb calf raises

Long plank series holding curb

Back to wall for two more sets

Mosey to Veterans Park

30 SSH

30 Imperial Walkers

20 Squats by request – may have been a sarcastic request, but I am always willing to accommodate a smart A$$

20 Mountain climbers

20 Peter Parkers

20 Parker Peters

Long plank series

10 Monkey humpers

7 Burpees OYO

40 Moroccan Nightclubs

Moleskin:

Prayers are with Mayhem for clarity, Carbomb for his deployment to 29 Palms & his automobile accident, Sad Clowns everywhere, injured F3 brothers, and everyone as school concludes this week.

#Respect for Twister on 50

Focus on your EH this week.

The group was fun this morning as we did a heavy duty leg work out, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how I enjoy leading dedicated during the Q. #F3Counts

Appreciate the opportunity. F3 is truly a gift from Him,

Blessings & Peace,

CSPAN

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The Armory – Don’t bend your knees!!

2014-06-03Leave a comment

QIC: Cake Boss
When: 06/02/14
Pax: Tatonka, Maximus, C-SPAN, Decibel, Senator Tressel, McGruff, Backdraft, Gridlock, Green Wave, FNG - Ghost Rider, Chicken Hawk, Boy Band, Cake Boss
Posted In: The Armory

Kettle bells 06/02/14 – 13 manly men came to pump some iron, but we added a little cardio to the mix. The Armory is a mixed bag of workouts and gets interested each week. We tried this week to perform the Two hand Kettlebell swing without bending knees and keeping back straight. Well, we got it half right. Come see how we do next week for some good old fashion fun!

Jog to lot entrance

Lunge walk
Side straddle
Swap side straddle
Karaoke
Sprint to front of church
Partner wheel barrow upp steps X 2
Mosey to wall
Dips in cadence x 20
Sprint to COP

Each exercise 1 min:

1. Two-Handed Kettlebell Swing

2. Two-Arm Kettlebell Row

3. Figure-8

4. Kettlebell High Pull

Jog to lot entrance

Lunge walk
Side straddle
Swap side straddle
Karaoke
Sprint to front of church
Partner wheel barrow upp steps X 2
Mosey to wall
Dips in cadence x 20
Sprint to COP

Each exercise 1 min:

1. Kettlebell Front goblet Squat

2. Lunge Press

3. Sumo High-Pull

4. Russian Twist

Jog to lot entrance

Lunge walk
Side straddle
Swap side straddle
Karaoke
Sprint to front of church
Partner wheel barrow upp steps X 2
Mosey to wall
Dips in cadence x 10
Sprint to COP

1. Merkins

2. Halo

3. Tris

4. Bis

Suidcides

LBC’s X 20

Dying Cock Roach x 15

SSH x20

COT:

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The Fort – Dodging Rain Drops…Not sweating the small stuff!

2014-06-01Leave a comment

QIC: Cake Boss / Iron Horse
When: 05/31/14
Pax: Hard Drive, Airbourne, Man O War, Iron Pony, Nugent, Iron Horse and Cake Boss
Posted In: The Fort

7 PAX braved the down pouring rain on a Saturday morning at The Fort. As YHC and Iron Horse sat waiting for PAX arrived, we knew the crowd would be light since The Patriot and Alcatraz were happening, but also because “The Hog”, the Fort’s CSAUP event was in full swing. Well anyway, there was a moment of, “maybe we should go to the Peach Stand and watch the guys run in from The Hog”, but Hard Drive made the Hard Commit and jumped out of his vehicle, so YHC and Iron Horse followed his lead. Once out in the rain, we were committed, plus we were already soaked, so what the diff!! Couple more cars pulled in and we had a PAX to get some work done. Headed out of dodge at 0700 and returned exactly at 0800 with a full belly of BEATDOWN!

The Thang:

Jog to lot next to bank

Line up

Lunge walk,Side straddle,Karaoke,High knee,Butt kicks,Sprint x 4

Jog to Veterans Park

Pledge of allegiance – lead by Nugent

Mosey to wall sit with leg kickx10, Bear crawl, sprint back x5

Mosey to Main Street

SSHs x20

Mosey to St Johns

Merkins, IWs,Macktarji

Mosey to 1st Baptist

Wheel barrows on steps

Mosey to park across from caboose

Bear craw hill-10 Dips at top donkey kicks at bottom x5

Iron Horse takes the Q

Mosey to Springs Front Parking lot

COP:

SSH, Moroccan Night Club, Slow Squats, Merkins, IW, Side Bends, Hello Dolly, Dying Cock Roach

Mosey to Springs Office

Dips and Derkins rotation

Mosey to lower Springs Lot

30 Wall Pull ups / 50 Merkins / 100 Squats

Hard Drive lead us home to COT:

The men worked hard in the pouring rain. The message as always, it’s hard to get there in the elements, but it’s always worth it once you are there and accomplish something as a unit.

Prayers to keep all PAX safe and to Honor our God in all we do. Iron Horse had words of encouragement around not worrying about the small things in life, to focus on the key relationships in our lives and not the little things.

AYE!!

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The Patriot BB: Lockshields

2014-05-31Leave a comment

QIC: Mayhem, Deacon, Trucker
When: 5/31/14
Pax: Italian Job, Mayhem, Mater, Belding, Trucker, Button Hook, Spackler, Deacon
Posted In: Uncategorized

Mayhem at Q

Mosey to the large soccer field via detour to Cherry Road

COP: SSH (20x), Imperial Walkers (20x), Squats (20x), Windmills (20x)

Drills: Fast mosey to the soccer field’s end line, Bear Crawl to quarter line and plank, Back pedal to midfield then plank, Army crawl to end line and plank, Sprint back and plank

Deacon at Q

Mosey to the pavilion near the playground

Drills: Steps Ups (15x per leg), Decline Merkins (15x), Jump Ups (15x), Incline Merkins (15x) Steps Ups (15x per leg) and Dips (15x)

Mosey to the soccer field

COP: High knees then drop/rise on command (5x), Mack Tar Jeyes (15x), Dying roaches (15x), Oblique Ups (15x), High knees then drop/rise on command (5x), Hello Dollies (15x), Peter Parker Push-Ups (15x), High knee then drop/rise on command (5x), LBCs (15x), Parker Peters (15x)

Trucker at Q

Drills: Lunge Walk to the soccer field’s sideline, Merkins (10x), Lunge Walk back

Mossy to the wall

Drills: Wall sits (10 counts), Squats (3x)

Sprint to the soccer field’s sideline

Drills: 1 Jack Webb, sprint back, 2 Jack Webbs up to 6 Jack Webbs, Jack Webbs with Burpees, Navy seal sit ups x20

COP: Xs and Os (15x), Rosalettas (15x), Bear Crawl to the soccer field’s sideline

COT

Moleskin:

In today’s workout, we discussed the importance of locking shields within the PAX. Do not go through life’s challenges alone. The Captain Phillips movie was mentioned as an example of how the wicked prey on those who are alone. The wicked will not have victory over us when we move in a PAX.

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