Baker’s Dozen Beatdown

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13 PAX welcomed the warmer weather (it’s all relative) at Alcatraz in Tega Cay. Sweat Shirts, hats, pants (Aticus) were all shed during the 2nd half. “No Pants February” will continue to infiltrate the rest of the PAX slowly but surely….Funhouse and Senator will make sure of it.

FunHouse at the Q:

Run around Runde into COP
SSH X 40
Imperial Walkers X 20
Mountain Climbers X 20
Something else X 20

Mosey to the “Hill Down the Road” (catchy name huh?)
Run to top (1 trip) then 10 Burpees
Run to Bottom then top (2 trips) then 1 minute of plank punches\
3 trips the 30 squats
4 trips then 20 merkins
5 trips then 15 Carolina Dry Docks
6 trips then 10 Bomb Jacks

Hand off to Maximus:

Split the Group in Two:
Group 1 – Continuous Ballz to the Wall

Group 2 – Facing right for a low shuffle to the fence and sprint back. Facing left for a low shuffle to the fence and spring back.

Rotate

Beginning of the grounding entertainment

Mtn Climbers x 20

Up/Downs

Grave Diggers x 15

Up/Downs

Super Belly/Mak Tar Jah/Super Belly/Carolina Dry Dock x 20ea

Indian Bear Crawl (Crowd Pleaser)

Over Unders (another Crowd Pleaser)

Jack Web 1×4 for a total of 8×32

Form 2 lines facing each other for:

Mountain Rollers (Mountain climber followed by seated rolls) x 5 left then right…REPEAT

Seal Situps

COT

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The Armory – More Running less Fartsacking!!

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8 men pulled out shorts and t-shirts for the warm air and fine asphalt of Forest Hill Church parking lot.

This week we did sprints in-between each KB move. The Armory is fully stocked and loaded!!

As the Foodlion Lion says, “just my 2 cents.”

The Thang:

Warm Up-

20 SSH

20 IM

Sprint to mini wall

20 Dips

20 step ups

Sprint back to COP

Round One-

Goblet Squat – 1 Min

Sprint

R/L Curls – 1 Min

Sprint

KB Merkins – 1 Min

Sprint

Round two-

Shoulder Press – 1 Min

Sprint

Lunge Pass thru – 1Min

Sprint

Tri Extension -1Min

Sprint

Freddy Mercury – 20 count

Audible

Sprint to Mini wall

10 Dips

10 Steps Ups

10 Derkins

Sprint back to COP

Round three-

KB Swing – 1 Min

Sprint

Curtsy Lunge – 1Min

Sprint

Bent Rows -1Min

Sprint

Mountain Climbers – 10 count

Round four-

Goblet Squat – 1 Min

Sprint

L/R Curls – 1Min

Sprint

KB Merkins -1Min

Audible

Sprint to Mini wall

10 Dips

10 Derkins

Sprint back to COP

COT

8 PAX were beat down after a disappointing Super bowl

YHC discussed Romans 14:13 13 Therefore let us not pass judgment on one another any longer, but rather decide never to put a stumbling block or hindrance in the way of a brother.

We need to encourage each other and not pass judgment but let our brothers be judged only by God.

Prayers for all the PAX and especially Trucker’s work environment and that it improves as God walks along his side through it.

CB

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Preblast – Abundance of Pain transforms to the Cockpit #TheFort

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Launch of the #Cockpit, Wednesday, February 5th at 5:15AM.

This Wednesday begins The Cockpit at Nation Ford High School in Fort Mill.  The Cockpit will be an intense bootcamp workout but will be sure to have plenty of variety.  Tell your friends, neighbors, and anyone who is interested in the core values of F3 to come on out and enjoy the beat downs. Let the Site Qs know if you have any interest in leading a workout and will be sure to build a steady rotation to vary the workouts.

We will meet in the parking lot near the football stadium at a new start time of 5:15 AM in hopes that an earlier time will be more conducive to the PAX’s morning routine.  The lights go on around 5:30, so if you would like, bring a Pretzl light.

We are looking forward to building this workout and to grow F3 on this side of town.

AYE.

Chicken Hawk and Chicken Wing

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The Fort: Superbowl Party

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25 Strong posted at The Fort this morning.  2 FNGs one from Rock Hill, showing promise for our expansion plans in the spring.  DD and Santini in the lead.  DD kicked off with a word of truth around “HARD”.  We sometimes have to make hard choices in our life that while seemingly difficult in today’s context, actually save us from Harder choices in the future.  Said differently, Life is always hard, its just how and when you want to deal with those hard choices.  Being at F3 on a cold morning proves that point with making the hard choice.

We then proceeded to have a hard workout.

DD on Q:

Warm up run out of the park.  Mosey to springs parking lot.  Went into 2 lines for SSH.  Groups of 4 for sprints around the lot.  Each corner with stations.  1:  20 Carolina Dry Dock, Bear Crawl, then 10 Bomb Jacks, sprint to corner 10 Burpees.  bear Crawl, then 20 Squats.  Rinse and repeat.

Mosey to upper lot for 10 merkins, 10 Freddy Mercury, 10 Sumo Squats.  Rinse repeat slower, and then Rinse repeat even slower.  SCREAM!

Santini on Q:

4 Big hill sprints.  Up and down.  Football Drills for the Superbowl.  Wide receiver drills – jam partner while they run 40 yards, switch and run back.  Rinse repeat times.  Off the line drills where partner locks up as other partner drives legs off the line for 10 yards.  Bomb Jacks in between each set of football drills.

Carolina Dry Dock, Wall Push ups, and Moroccan night clubs – Mosey to Flag for pledge of allegiance.  Take it in for COT.

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Game Plan – Proberbs 29 – Cooler Heads Prevail!

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9 men seeking wisdom gathered at Chickfilet to see if the Cow could explain humility! The Cow had nothing to add, but Proverbs 29 had plenty to feed us.

 

As we circled around to discuss “The Word” this week, we found in Proverbs 29 kicked up some of the language a notch, by using works like havoc, hate, rage and ruin. Throughout Proverbs we have been told, it is not God’s plan that leads us to bad places, but our own decisions. We need to seek the Lord, surround ourselves with good councilors, and make decisions wisely….not in haste!

Some Key verses this week:

1 He who is often reproved, yet stiffens his neck,

will suddenly be broken beyond healing.

When we refuse to change our ways or repent, which means turn away from, we endanger ourselves beyond any bounds.

11 A fool gives full vent to his spirit,
but a wise man quietly holds it back.

How many time do you hear, Think before you speak? Let’s slow down and use our minds before our words get us in trouble.

20 Do you see a man who is hasty in his words?

There is more hope for a fool than for him.

More of verse 11, don’t let words fill you with regret or guilt. Be wise with the tongue.

23 One’s pride will bring him low,

but he who is lowly in spirit will obtain honor.

Pride will lead to humility eventually because our pride will bring us to our knees…. ”I can do it!” Go in with Humility first and you will be honored and respected by all.

Great group discussion today. Guys are really helping one another and sharing insights and views. The Word is coming alive at Game Plan for sure.

Prayers for the Millen Family who lost their husband and father to liver disease.

Prayers for those whose marriages are under attack and that they can get on the road to recovery.

Prayers for unemployed or underemployed that they find peace and comfort in that God will provide alongside their diligent search for work.

Next week is 3rd F convergence with Bible Study Challenge Crew. Please try to attend…this is exciting to see men sharpening men with the word!

 

Two Chapters of Proverbs left…..31 total in 33 weeks….Impressive PAX!

 

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A Punishing Stiffarm was Delivered to Leon this Morning

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stiff arm

13 men gathered on the frozen tundra of Walter Elisha Park and went Toe to Toe with the remnants of Leon.  Pax 13 – Leon 12.

The Thang:

1/2 Lap around WEP

COP

SSH x 20

CDD x 20

IW x 20

Mtn. Climbers x 20

Low Slow Squat x 20

Peter Parker x 20

Run Remaining Half Lap around WEP

Running the Posts:

Post 1:  10 Merkins

Post 2:  10 Merkins / 10 CDD’s

Post 3:  10 Merkins / 10 CDD’s / 10 Dips

Post 4:  10 Merkins / 10 CDD’s / 10 Mountain Climbers

Mosey to the Bottom of the Hill:

10 Derkins / Bear Crawl Up / Run Down x 3

Back to the Posts:

Post 5:  10 Merkins

Post 6:  10 Merkins / 10 CDD’s

Post 7:  10 Merkins / 10 CDD’s / 10 Dips

Post 8:  10 Merkins / 10 CDD’s

Handoff to Decibal to help us get a jump start on our bathing suit abs:

Mosey to Playground and Partner Up

Hanging Ab Crunches / LBC’s – Rinse and Repeat x3

Circle Up

Winshield Wiper

Freddie Mercury

Rowboat and Canoe – (Crowd Favorite)

Heel Touches

 

Moleskin:

It was an honor for YHC to lead a group of men that dared to get out of the fartsack and attack the frigid temps this morning.   Great to see Deacon back in the saddle this morning.  Praises go out to Noah and Evan, as their health continues to improve.  Prayers for continued wisdom and guidance as the PAX plans initiatives for 2014.

The men of The Fort have motivated, pushed, and challenged me in many different ways over the past several months.  Thank you, I am very grateful,

 

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Patches for all!

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3 polar bears shook off the hibernation cobwebs to post at Abundance of Pain for a dose of accountability before the snow day sillies take over the family.

The Thang

DD in lead

Warm up run to and around SCES playground

COP

SSH x30

Slow sumo squat x30

Mtn climber x10 / merkin x10 / Mtn climber x10

Monkey humper x15

Diamond merkin x10 / Parker Peter x20

Mosey to playground

Pull ups x10 / Decline merkins x15 / jumping lunge IC x10 (rinse and repeat)

Handoff to Chicken Wing

Run to front of SCES

20 burpees OYO

LBC x20

Carolina dry docks x20

Run to side of SCES

People’s chair / flutter x20 / merkins x12 (rinse and repeat)

Run to hill behind school

Modified Jacob’s ladder to 6 – bear crawl to top w/burpees on odd rounds and merkins on even rounds

Handoff to Cake Boss

Run to SCES entrance from NaFo

Freddie Mercury x15

Rosalita x15

Parker Peter x15

Run home

COT

Naked Man Moleskin

Little Mike was not able to navigate the luge track from CLT (aka I-77) so YHC and CB were thinking a two-man adventure in the snow was in store.  After last week’s two-man show at AoP (CB and Shutdown), YHC drove into the parking lot as CB was arriving.  Chicken Wing was already present after doing his best Eric Heiden impersonation on a run from his neighborhood.  Game on!  50% growth from last week!

Even the light towers fartsacked today!  Thankfully there was plenty of white stuff on the ground to light up the scene.

Great job by Chicken Wing on his virgin Q!  He did not let the elements or the sucking sound coming from YHC and CB diminish his enthusiasm for dishing out pain.  Glad to have you in Qrotation!

 

 

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The mercury is short and the pain is long

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What looked to be an intimate affair 5 mins before launch turned into a full on Block Party as 27 pax posted w/no need for warm-up.

The Thang

3/4 loop run around WEP

COP

SSH x25

Mtn climber x25

IW x25

Peter Parker x10

Parker Peter x10

Monkey humper x15 (yes, YHC loves the Monkey Humper!)

Slow merkin x10

Mosey to playground and break into 4 groups

Group 1: Pull-ups x10
Group 2 : Decline merkins x15
Group 3: Dips x20
Group 4: Sprint from playground to path / backward sprint to playground
Repeat cycle and repeat again

Two lines formed for slalom runs with line doing continuous Sumo squats (rinse and repeat)

Mosey to hill

Plank sequence

Bear crawl to top of hill / 5 burpees / backward bear crawl down hill (5 cycles w/bomb jacks x5 at top on rounds 2 and 4)

COP

Tuck jumps x10 OYO

Side lunges x10 L/R

Tuck jumps x10 OYO

Flutter x20

Hello dollies x20

Run home

COT

Naked Man Moleskin

T-claps to Funhouse for inspiring the pax on a 20 degree windchill day w/his Soffes…props to the others on his cheerleading squad who got the note in class and followed suit!

Also, a shout out to honor one of our deceptively fearsome pax.  Yes, that would be Li’l E.  We did not make it easy on him at the beginning, twisting his favorite QB Eli into what became a handle pronounced “Lily”.  Yet, 12 months later he posts multiple times a week despite living outside Fort Mill, is 20+ pounds lighter and has no problem keeping pace through the toughest beatdowns.  He may be quiet but he is all in and his consistency is what has made the difference.  Well done, brother!  Keep pushing!

 

 

 

 

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The Armory – Do Not Grow Weary

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14 Men showed up at The Armory this morning to ease into the beginning of the week.

It was a mild 46 degrees, so Cake Boos felt it was time to shake up the routine and the Kettle Bell monotony.

The Thang:

4 stations in the 4 corners of Forest Hill Church parking lot. Do 1 exercise move and spring to next station, next move and so on for 5 rounds.

1 Warm Up lap

Station #1 – Arms

  1. Merkins
  2. L/R Arm curls
  3. 2 arm Concentration Curls
  4. Overhead Tri Extension
  5. Skull Crushers

Station #2 – Legs

  1. Merkins
  2. Power Jumps on Wall
  3. Goblet Squat
  4. Steps ups with KB
  5. Lunge KB Pass-thru

Station #3- Shoulders

  1. Merkins
  2. L/R Shoulder Press
  3. Upright Row
  4. Front Raises
  5. Lateral/Side Raises

Station #4 – Abs

  1. Merkins
  2. LBC’s
  3. Hello Dolly’s
  4. Flutter kicks
  5. Russian Twist/Bent Rows

Merkins were a crowd pleaser!

We began each station with 8-10 merkins and last round with Mtn Climbers

Ended at 5:59am for COT

Half way through the pain, I read Hebrews 12:1-4

Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Do Not Grow Weary

3 Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. 4 In your struggle against sin you have not yet resisted to the point of shedding your blood.

Aye!!

 

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LOG UP!

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Last week Santini asked The Fort’s resident Rucktards (YHC and Package) to put on a SPEARHEAD type workout for the local Fort Mill Pax.

Despite multiple Twitter warnings to not show up due to the level of suck that would take place – 17 hardened men set out into the windy gloom for a workout that would make the leaders at SPEARHEAD proud.  (Note:  Red Banjo the only badass to grab the extra ruck!)

The Thang:

Ranger Run – 10 Spartan Burpees

Ranger Run – COP

Windmills x 10

Mountain Climbers x 10

IW x 10

Warmup Over

Exercise #1 –  80 yard Bear Crawls

Exercise #2 –  80 yard Bear Crawls (crowd pleaser – early!)

Exercise #3 –  40 yard Army Crawls (get your junk in the dirt)

Exercise #4 –  40 yard Crab Walks

Exercise #5 –  40 yard Inch Worm

Exercise #6 –  The Wiggler (you have no arms or legs now MOVE!) as far as you can go

Exercise #7 –  100 yard Sniper Drill (I’m down!)

Exercise #8 –  100 yard Sniper Drill (I’m up! – another crowd pleaser)

Exercise #9 –  80 yard Over/Under

Hand it over to Package – Rally point Crab Cakes Truck – pick out your favorite log.

LOG UP!  Find a partner.

Stairway to Heaven with increasing burpees and switching log with partner

Squats Rinse/Repeat switching log with partner x 20

Merkins x 15

Squats Rinse/Repeat switching log with partner x 20

Merkins x 15

LOG UP!  Ranger Run to bottom of the hill

Log Carries up and down hill while partner planks x 5 for each

LOG UP!  Ranger Run to playground

Partner runs around playground while parter max out on dips

LOG UP!  Ranger Run to lower park for 6MM

LBCs, FM, Dolly, Superman, LBCs, Rosalita, Merkins, Superman, Flutter Kicks.

COT

From the Mumble Chatter it sounded like the Pax got an adequate taste of some good livin’.  It was  great to be leading such a great group of men who powered through an intense SPEARHEAD level workout.  Goes to show you that anyone of you can do a GRC – the hardest part will be having the guts to sign up.  Challenge yourself and each other in 2014.  Let’s not forget that F3 Custom GORUCK Challenge is March 14th.  Read the back blasts of previous one’s – no one regrets doing one and most mark it as a crowning achievement in their life (except WWL and 10^2).

Leadership Meeting for 2014 F3 Activities in Fort Mill is Thursday Jan. 30th at Santini’s house – bring a chair.

Paintball has 20 HC’s and we’ll be picking a date soon.  More to come.

Bible Challenge is set to meet next Friday Feb. 7th. at Chick Fil A 0600 to discuss the first 4 assigned chapters.  Get reading!

Let’s learn to appreciate everything that we are capable of in our lives, gentlemen!

Crab Cakes

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