Game Plan-James 1:1-18 Trials, Faith being the Fruit

2014-03-14Leave a comment

Posted In: Uncategorized

Nine men gathered at Chick-fil-a at 6:00 AM for fellowship and study.

Today was the beginning of the Book of James which is the only book in the bible that challenges those in faith to walk the walk.

The discussion was rich and there are some key teaching that we can apply to our lives today just as they could almost two thousand years ago.

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James 2-4 ~ Use trials to create steadfastness in your faith and take joy in those trials

Takeaway ~ We should change our perspective on trials and ensure we are looking to learn from them and understand how they are drawing us closer to God

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James 5-8 ~ For those lacking wisdom (i.e. everyone) go to God in Faith (without Doubt) otherwise putting your Faith elsewhere will toss you around like a boat in the waves of the sea

Takeaway ~ Pray about having total and complete faith in your life and give it to God, completely, and experience stability and comfort

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James 9-11 ~ Those that are humble and find their identity in God should boast because other that are rich or put their faith in material possessions outside of God will fade away

Takeaway ~ Focus on where you put your Faith, find peace during trails if you know your faith is in God.

James 12-15 ~ Stay steadfast in trails and God will reward you. But also don’t be enticed by selfish desires because it will result in separation from God.

Takeaway ~ Focus on the following equation… selfish desires = the opposite of Gods intent of serving and loving others which translates into separation from God and a life full of strife, discontent, fear, stress and anxiety. Refocus life on service and love and you will be rewarded

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James 16-18 ~ Every good gift comes from above and God should be recognized for that; man is God’s crown jewel of creation and since we were made in God image we should be bearing the same fruit.

Takeaway ~ This is the first verse that focuses on having faith and living in faith. Think about the following as a barometer check: If you were put on trial for following Jesus would they have enough evidence to convict you?

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Have a great weekend and for next week prepare James 1:19-27 and 2:1-26.

AYE!

Chicken Hawk

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No Place To Hide

2014-03-14Leave a comment

Posted In: Laces In, Laces Out, The Fort

7 PAX ventured out to WEP to enjoy the early morning gloom. We had a smaller group than normal today and as was mentioned a few times that with a smaller group there isn’t really anywhere to hide. Everyone pushed themselves today and should be feeling it later.

The Thang:

Warm up ½ lap around WEP

COP – Side Straddle Hops, Imperial Walkers, Slow Squats, Merkins, Mountain Climbers, Mak tar jai, plank punches

Mosey to the hill

Jacob’s Ladder – 1 burpee at the top increasing each trip for a total of 7 burpees

Mosey to the playground

Jump Squats X 10

Merkins X 20

Dips X 30

Run a lap

Three sets of these, with incline merkins on the 2^nd set and decline merkins on the 3^rd set.

7s with pull-ups and 8 count bodybuilders. Start with 1 pull-up and run to path and do 7 8-count bodybuilders. Continue this until you reach 7 pull-ups and 1 8-count bodybuilder.

Mosey to the tree line

Bear crawl to the 1^st tree – 10 merkins

Crab walk to 2^nd tree – 10 merkins

Bear crawl to 3^rd tree – 10 merkins

Crab walk to 4^th tree – 10 merkins

Suicides using the same 4 trees.

3 MOM – LBCs, Freddy Mercury, Hello Dollies

COT

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Another renaming ceremony! From this day forward the workout will be named “The Coop”

2014-03-12Leave a comment

Posted In: Ring of Fire

In the balmy gloom, 10 other brave PAX congregated in The Gloom waiting on the arrival of the Q. With 30 seconds to spare, Chicken Wing gave a quick workout preview and set up for The Beatdown.

The Thang:

Mosey to lacrosse practice field. Warm-up:

SSH x 30

IW x 24

Windmill x 25

We proceeded to the main course of 7 stations of Tabata. Each exercise OYO of 8 reps for 20s on, 10s rest with a precision timepiece ensuring the PAX the full workout. As each exercise progress from 1 to 8 reps, Q offered encouragement. Calling out such phrases as, “Halfway done”, “Last two”, and “Last one, Make It Count!” One phrase was met with a little resistance, “3 down, 5 more to go!” Note to self, that was too early in the rotation, need to call out encouragement after 4 reps!

Merkins

Jump Squats

Carolina Dry Docks

Mountain Climbers

Speed Skaters

Mac Tar Jai

Abs (LBC, Freddie Mercury, Mercury Freddie, Hello Dollies, Rosalitas, Russian Twists)

Cool down – Mosey to endline of the field.

8 x 120 yard sprints at 100% with bombjacks until Q called for another sprint. Needless to say, there were some 10 counts mixed in.

Mosey to COT.

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How long can you jump?

2014-03-11Leave a comment

Posted In: Block Party

15 dedicated PAX posted at WEP for a beatdown with incentives for jumping far.

The Thang:

Short Jog to warm up

Circle up:

SSH x 10
Mountain Climbers x 10
Low Slow Squats x 10
Fast SSH x 15

Mosey to the straight strip of grass by the WEP sign:

Long Jump for 100 yds with a burpee in between each long jump. Once the finish line was reached each person did 1 merkin for how ever many long jumps it took to get to the finish line.

example: 50 long jumps = 50 merkins at the finish line (Incentive to jump far means less merkins at the end)

Long Jump back 100 yds with one dive bomber in between each long jump. Once the finish line was reached each person did 1 jumping lunge for how ever many long jumps it took to get to the finish line.

Mosey to the big hill and partner up for relay suicides:

3 Sets for each partner:

Partner 1: Sprint half way up the hill do 5 decline merkins, sprint back, then sprint all the way up the hill and do 5 decline merkins, sprint back and switch:

Partner 2: LBC’s while partner 1 is doing the first half of the suicide, Freddy Mercury’s while partner 1 is doing the second half of the suicide.

Mosey to little kids soccer goals for shuttle run sprints:

4 Sets:

Line up across mid field. Sprint to 1st soccer goal, turn and sprint back to 2nd soccer goal, turn and sprint back to the 1st goal again.

Line back up across mid field for Jump Lunge countdown (200 total jump lunges):

20 Jump Lunges in cadence (80 total lunges)

5 Jump Lunges in cadence (60 total lunges)

10 Jump Lunges in cadence (40 total lunges)

5 Jump Lunges in cadence (20 total lunges)

3 minutes of long slow leg stretches and then sprint to COT:

Galatians 6:14 May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.

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Wheel o’ Pain – Part Deux

2014-03-11Leave a comment

Posted In: Golden Corral, The Fort

16 PAX wandered into the gloom of Harris Tetter’s Lot to see what was being served up on the Buffet o’ Pain at the Golden Corral! When the cones come out for the Wheel, everyone knows(now) that it sucks to get stuck with the 15 Burpees right from the start (right DD?).

The Thang

Run the lot

Find way to the Hill
6 minutes of Sprinting up with a jog recovery down – about 9 trips?

Mosey back to Lot
Wheel o’ Pain – added bonus of +1 Bomb Jack when at the middle cone for every trip = Total 105 Bomb Jacks
30 Peter Parkers
30 lunges
25 LBC
10 Burpees
25 Mountain Climbers
30 SSH
15 Merkins
30 Parker Peters
30 Plank Punches
30 Freddy Mercury
25 Squats
30 Hello Dolly
15 Burpees
Missing one…….

Mosey to Suicide track
3 sets of suicides with 3 stops, plank and wait after each one
1 Big suicide with 25 yard intervals, 3 intervals

Mosey for Abs
Multiple Up and Downs, In and Outs with a healthy dose of Scissors – about 3.5 minutes

COT

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Sally Came Back for a Leg Workout

2014-03-08Leave a comment

Posted In: Alcatraz

10 PAX converged on Alcatraz to welcome back an old friend. While we blasted all muscles, it was a long lost friend that got the PAX mumbling…https://www.youtube.com/watch?v=dnqwwYXHNMg. T-Claps to Trucker for showing us what a legit hanging leg lift is!!

The Thang:

Maximus at the Q:

20 Slow Squat & Calf Raises

20 Chop n’ Squat

Cone Drill: Shuffle right, Sprint, Shuffle left, Sprint. Mountain Climbers while you wait. Repeat 3x

Split the PAX:

Group 1: 1min Wall Sits Group 2: Jump Squats REPEAT

3-Tier Suicides with 5 Burpees at the end REPEAT

10 See-Saw Lunge & Squat

Hand off to Decibel

3.5min Green Sally Merkin Challenge (Challenge Accepted)

Mosey to the Hill in the ‘Hood

Jacobs Ladder with 8ct Body Builder Burpees descending from 5 (additional burpees as a reward for finishing early)

Sprint up the monster hill and mosey to the playground:

Group 1: 15 Pull Ups Group 2: 30 Dips Rinse & Repeat

Group 1: 20 Hanging Leg Lifts Group 2: 30 LBC Rinse & Repeat

COP for a nice round of Boat & Canoe (too difficult to explain but well worth the pain)

COT:

Congrats to the Colombia 1/2 marathoners. 4 from The Fort on for Go Ruck next weekend…way to represent. April 26th is the trail run. March 14th is when Lone Survivor Marcus Luttrell is coming to Charlotte. More details at Patriottour.com. April 12th mud run. Reminder that we’ve launched the Tuesday workout at 5:15am in Tega Cay..coined Golden Corral, the buffet o’ pain. Blue Ridge Relay Septebmer 5-6.

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The Peter Brady experience

2014-03-08Leave a comment

Posted In: The Fort

23 PAX entered a sloppy and wet WEP for a beatdown of all body parts. T claps to both OBT and Sleuth for their support and attendance at the Fort. There was a question of puberty for both Qs during the workout based on the weak cadence (the Peter Brady reference).

The Thang

Pusher in the lead

Split into 2 groups, Indian run around the park

COP
35 SSHs
25 Imperial Walkers
20 Windmills
20 Mountain Climbers
20 Carolina Dry Docks

Mosey to the Hill (pick a partner)

Jacobs Ladder to 7
Partner 1 – Ladder
Partner 2 – Jumping Lunges
Switch

20 Seal Team sit ups

Handoff to WWL

Mosey to open field near playground
COP
14 merkins
30 Squats
14 wide arm merkins
30 sumo squats
14 decline merkins
20 monkey humpers
14 diamond merkins
20 single leg lunge, switch legs
Face outside the COP, 10 alligator pushups, bunny hops back to COP
10 tuck jumps

Mosey

Form 2 lines, group pax in teams of 4
2 members, wheelbarrow up hill, alternating at lamp posts, return to bottom on hill tag other team of 2

2 members at home base are alternating 20 bicycle, 10 grave diggers each side, LBCs if you need it

Plank until pax finish
20 Plank walks
14 Mountain climbers (side ways, each side)

First team back on the hill for partner carries, alternating at lamp posts, return to bottom, tag other team in

Home base is doing ab lab, dealers choice until pax complete

Line up on tree line for sprint series, 6 series, pax started cheating on the start line, penalty was 10 bombjacks

COT

Moleskin

We will host Greg Pendarvis for a 3rd F meeting on 4/4/14. He will share his testimony. More info to follow from Cake Boss.

2nd F – Paintball on 4/5/14. Two teams (loser will be mocked forever). Email Crab Cakes for more info at tysonecampbell@gmail.com.

Rock Hill Expansion – We will plant the flag in Rock Hill on 5/3/14. Preblast is here: http://f3nation.com/2014/03/04/preblast-rock-hill-expansion-on-5314/. We need your assistance with this launch including PAX and Qs.

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Cock Pit – Do Something… If nothing else help a brother out

2014-03-06Leave a comment

Posted In: Ring of Fire, The Fort

Starting with a little reminder that hit Chicken Hawk squarely in the beak last week. Remember that there is brokenness in the world, poverty, sickness and injustice and rather than shake your fists at God. Remember when you ask why aren’t you doing something that he created you and YOU are on this earth to do something and to make a difference to be the salt of the earth; to be the hands and feet of Jesus. Don’t look around for someone else, don’t wait… step up now!

A platoon of Marines had nothing on the PAX this morning. Eleven men posted in the gloom and released some blood, sweat and tears and though teamwork we all made it through the work out. It is safe to say that other than Pusher the PAX had their fill of pull ups for a while.

The THANG:

Started by moseying to the top of the High School in a dark, cold spot

25 Side Strattle hops

20 Seal Jacks

20 Monkey Humpers

Planks (30 count)

20 Carolina Dry Docks

20 Mountain Climbers

Warm up Part 2: Quick mosey to the bus parking lot with a football field painted on it for some partner run sprint action

After pairing up we completed alternating sprints between partners.

Running Sprint style (5 rounds, 40 yard dash)

Shuffle Sprints (5 rounds, 40 yard dash)

Karaoke Sprint (5 rounds, 40 yard dash)

For the main event…. Mosey to the playground for some endurance work. Partners worked together to complete the following reps in any way, shape, form, fashion they could.

100 pull ups / 200 dips

50 Burpees / 150 LBC

75 Merkins / 150 Hel LO Dolly

COT

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Down, Up…..Down, Up…..Down, Up….

2014-03-06Leave a comment

Posted In: Laces In, Laces Out, The Fort

20 PAX posted for a good ole fashion squat leg workout. We will try harder next time.

The Thang:

Short jog to start.

Round 1: Down n Up (Squats) x 10

SSH x 10

Imperial Walkers x 10

Merkins x 10

Round 2: x 20

Round 3: x 30

Mosey to Path

Drill Bits

One lap with Pain stations. 5 Merkins, 10 Squats and 15 Bomb Jacks at each station.

Mosey

Repeats

Line up tree line at WEP Sign.

Start to Tree 2: High Knees

Tree 2 to Tree Sign: Lunges

Sign to Tree 3: Karaoke

Repeat

Repeat and sprint back

Rinse & Repeat

Mosey

Ab Lab

Russian Twist x 10, LBC x 10, Gravedigger L/R x 10, BBC x 10, Rosa Lita, Leg Lifts, Loooow Slooooow Fluttttters, Protractors, and much more fun……………

COT

3rd F Convergence tomorrow morning, 3/7 at Chickaterria.

Springs 5k Trail Run……..Come on. Join in. Let’s make a good showing and enjoy some music, BBQ n Beer as a F3 family. Of course, all Ms and 2.0s are always welcome and encouraged.

Been doing bomb jacks all morning. Googled “pics of squats.” Settled for the clean version, but had to review them all to make sure there wasn’t anything more appropriate.

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Preblast: Rock Hill Expansion on 5/3/14

2014-03-04Leave a comment

Posted In: The Fort

A new boot camp style workout in the F3 the Fort family will launch on 5/3/14 at Cherry Park in Rock Hill, SC. We will launch from the parking lot of Sullivan Middle School located on Caswell Street. The workout will begin promptly at 7 AM and end at 8 AM with an F3 traditional “Circle of Trust”. All participants are invited for a coffeeteria after at Chick Fil A at 2415 Cherry Road.

This expansion will be consistent with the mission of F3 which is to plant, grow and serve small workout groups for the invigoration of male community leadership.

In addition, we will operate with the Core Principles which are:
F3 workouts …
◾Are free of charge
◾Are open to all men
◾Are held outdoors, rain or shine, heat or cold
◾Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
◾End with a Circle of Trust

F3 — our three Fs stand for Fitness, Fellowship and Faith — traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

For more information about this workout, please contact thefortF3@gmail.com, @F3TheFort on Twitter or to learn about existing workouts at The Fort visit http://f3nation.com/schedules/fort-mill-sc/.

For more information on F3, please visit http://f3nation.com/.

Grab a friend and tell a neighbor and come join us on 5/3/14. We guarantee it will be worth it!

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