9 men showed up this wet morning at the Ranch. Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane. Uhaul was complaining about the darkness and wet surface, but stayed around for the fun. After the disclaimer, we moseyed around the parking lot to the front of the school.
COP
SSH x 20
Imperial Walker x 20
Windmill x 20
Plank (6′, Honeymooner, Downward Dog)
Arm Circles (Forwards, Backwards)
Next, we moseyed to the school entrance for 11s between the curbs. We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.
Once done, we jogged to the front of the Middle School for some leg work.
Most of us dont stretch enough, especially those of us who do a lot of KB workouts. That’s me. I’m usually KB MWF. Since I was asked to Q Footloose, I thought it was a good opportunity to get myself some stretching.
After waiting for Uhaul to not show, we ran down to Church of God for a warmup and more comfortable surface. Let the PAX in a variety of the usual warmup exercises (SSH, cherry pickers) then started into Broga and stretching for about 25 minutes. I could sense the PAX were restless so threw in some Burpees after a smart alec remark from Polaroid. Then we ran the COG zigzag stairs and back to the lot for a variety of ab work. Followed with another stair run and then Airborne’s Hip Flexor torture. Ran back to COT.
Thank you to the 11 PAX, including YHC, who showed up at Minnow Pond on this moist humid gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone.
WARMUP
We began this workout by sharing the F3 Core Principles and the F3 Disclaimer. Then at 0514 Longshanks led us in the Pledge of Allegiance.
The warmup included the following in 5-Merkins in Cadence, 20 Jump Lunges OYO (10 Each Leg), 10 Flutters in Cadence. YHC then gave the route and plan to all and we began.
THE THANG
After this everyone was pretty much warm, we began the thing. The Prelude was to head up Main St. to the corner of Academy St. and turn Rt. The route was down Academy St., Left of Withers St., Left of Tom Hall St., Left of Main St., and Left on Academy St. until we were complete with time.
YHC asked the PAX to stop at the four corners (Fort Mill Church of God, Fort Mill Town Administration, Fort Mill Animal Hospital, and Fort Mill Police Dept. parking lots) and perform the following exercises at each location:
10 Merkins, 20 Jump Lunges (10 Each Leg), 20 Flutters (Dbl. Count), and 10 Burpees.
Then we headed back to the COT where YHC shared from the heart a little.
All men did an awesome job this morning. Great work was displayed by all. Thank you again for joining YHC and Longshanks this morning.
NMM
This past Saturday there was a discussion in the Region about the current situation we are experiencing in our country. The unfortunate thing is that this current situation is not current. It is ongoing and has been since the beginning. People are different, but the issue is the same. I am not talking about the beginning of the founding of our country. I am speaking of the day Adam & Eve decided to eat of the fruit. Since that day, man has been dead, and his heart has not been right.
Ephesians 2:4-10 ‘But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ-by grace you have been saved- and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.’
Paul was speaking to the church of Ephesus and to us in the beginning of this passage concerning their state prior to salvation, and then explained their state after Christ. This passage has been resonating with YHC over the past few weeks. God has shown us mercy and given us grace through Him. And because of that we have been ‘raised up’ from the dead and seated us along with Christ at His own right hand.
What we are experiencing in our world is a display of the state of man without Christ. Without change in the heart, no change in the world can happen. Policies may be changed; reforms may occur; the world may feel different; but will it be different without the changing hearts of man? The things of this world will rust and fade away, but the things of Heaven will last forever.
My challenge to you today is to look first at your heart. Not what is around you, but what is inside you. If you are not spiritually alive, then things may appear to be changing, but they technically are not. Once you have made that heart change, you can be a part of the real change that must occur in this world. A change in the direction of where we should be heading and need to be heading. The direction of Christ.
Once you know your heart is right, then I challenge you to go out and love others as you love yourself. If you love others in this manner, you will want to serve them, and by serving them they will respect you. Show love and be blessed.
If you do not know how to make this Heart Change for yourself, please let YHC know and we can discuss further.
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
Hog & Coyote this weekend in Rock Hill. See YHC or Honeypot for info.
F3 The Fort Convergence – July 11 – Location TBD.
Cutting Grass at FM Care Center – Speak with Corruption for details.
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and YHC lifted them up.
3D led a short lap around the parking lot. Props to DropThrill for keeping up with the PAX. You are getting stronger brother! Short warmup of some stretching and loosening stuff. Mumblechatter was heavy this morning
The fun. OYO on most counts, but stayed together for each exercise.
Station 1 – Curls, Low Slow Squats, American Hammer
Lungewalk 20-30 yards
Station 2 – Overhead Press (L+R 20 each), Figure 8 (10 each direction)
Sidelunges 20-30 yds
Station 3 – Tricep Extensions, Uhauls, Halos (10 each direction)
Bearcrawl 20-30 yds
Station 4 – KB Swings, Snatch (20 L + R each)
Overhead Carry 50 yds
Station 5 – Skull Crusher, BB Situp with Thruster (note Birdcage refused to do thruster so as not to impact his Father’s Day “activities”)
Reverse Lunges 20-30yds
Station 6 – Single Leg Deadlifts (20 each L+R), Bent over Rows (20 each L+R)
KB run 100 yds back to COT (modification of a more direct mosey back)
This was the first workout at the new location of The Bubble. Moved by somewhat popular demand from the home of the temporary JWOW outdoor exercise pavilion (conveniently located on Daphne Circle) to the Baxter Mushroom pool, seven (7) PAX undertook a 6:00 AM work out effort.
Missing were the PAX that complained (sic) about the location of the JWOW Pavilion – Flat Tire, 98 Degrees, Assassin and Pusher. Odd as the mushroom pool is about a :03 minute walk. However, in all fairness, Pusher was DR and Assassin had a work call at 6:30.
After a bit of a moderate warm up, four rounds of Blimps followed by a 1/3 mile run commenced.
Round One – 5, 10, 15, 10, 10 and 10
Round Two – 5, 20, 20, 15, 15 and 15
Round Three – 5, 30, 30, 30, 30 and 30 (oops Q didn’t follow the Wienke)
Round Four – 5, 20, 20, 15, 15 and 15
Round Five – 5, 20
This completed the inaugural Bubble workout at its new home.
July 9th was supposed to be the running of The Bear, a 5mi run up grandfather Mountain, however we’ve been covided. Event cancelled and so an open slot for crazy was open.
So in The Fort fashion, we can’t waste an opportunity to have an event with some level of difficulty and whole lot of fellowship and so THE BARRY was born.
Don’t ask me why it’s called The Barry. The list of why we do things in F3 is endless and so you can add this one on there. THE BARRY will be The Bear plus 1, so it will be 6mi for you math geniuses.
Now pay attention; Running is not the only option!!
You can run it, ruck it, bike it, walk it and if you are World Wide Leader…..you can power-skip it.
This is a Thursday evening and there will be 2ndF following. Please see Sign Up Genius so we can get an idea on numbers.
Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present the PAX with an opportunity to push themselves harder and faster than currently offered at another AO, at least on a Monday. It is so easy to come out of the gates hot but the hard work is in consistency. Hard work was what we did for 40 of the 45mins this morning which concluded with some up hills and a jail break to ensure we finished as strong as we started.
Lots and lots of headlights kept rolling into the lot and as we were about to start the disclaimer, 4 more cars rolled in. So…
Sweeper identified…check (Thank you Cake Boss)
Overview of Sweep The Leg for the rookies…check
Count off…25, are you serious?
Disclaimer…check
Warm up mosey out of the lot, L/T Len Patterson, L/T 160, L/T Dave Gibson Blvd and circle up at intersection with Ben Casey Dr.
Warm Up
Wind Mills
Imperial Walkers
Moroccan Night Clubs
5 Burpees
Overview of the pace. When I say “Get It”, it’s your fast pace or All You Got to get to the next stop. If you’re in the first wave of runners to get to the destination, we’ll be starting the exercises and doing them until the 6 got in.
Get It: To parking lot in front of GHES
Box Cutters
Dying Cockroaches
10 Burpees
Get It: End of straight way in front of the schools to the lot for Colosseum
5 Merkins
Get it: Run the GHMS drop-off loop then 1/2 the GHES loop taking us to the benches near the basketball hoops
20 Derkins
20 Dips
10 Carolina Dry Docks
Get it: Run to the end of the bus parking lot, run back, run to the end of the lot again and stop
Get it: Run up the long, never-ending bus entrance hill to just before Dam Rd and back to the start.
Mountain Climbers (keep the merlot down)
Peter Parker
Parker Peter
Get it: Run the remaining loop in front of GHES to the bottom of the hill on Dave Gibson Blvd.
5 Burpees
Get it: Run to 160, back to Patricia Ln (almost all the way back to the bottom of the hill), then back up to Ben Casey and thanks to Vuvuzela, circle up in the bank parking lot.
Merkins
Diamonds
Wide-Arm
American Hammer
Now really get it: Run down the straightaway back to COT.
Gears, I appreciate what you’re doing here. Thank You.
If anyone is still reading this, please wear black on Wednesday but something reflective if you’re running.
There is no doubt this time has tested a lot of us at our core. I was really excited and honored to take the Shovel Flag from Punch List and continue to help the PAX accelerate going into 2020. I had all of these great ideas for the AO and great momentum going into our first Q and then….Coronavirus. Going into isolation was hard for my family and I. During the next couple of months, if I’m being honest, I found myself decelerating. I was sleeping in longer, making poor diet choices, and failed to push myself to get up and workout. It honestly impacted me in a negative way at work, with my relationships, and at home as a father and husband. At the same time the isolation period made me realize how valuable F3 is to a man. As we all know and hear if you are not accelerating your are decelerating. My physical, spiritual, and mental health were out of wack and I knew what was needed to get back on track. As we re-enter our new world I come out with a new found confidence and excitement for whats to come. I’m grateful for this organization and the impact it has had on my life and can’t wait to share that with others.
Warm Up Quick mozy around the lot , side straddle hops, toy soldiers, cherry pickers, wind mills, downward dog / honeymooners, Moroccan night clubs.
Main Course The reason why I love the COOP so much is the smorgasbord of options you have to dish out to the PAX. So…of course, we start at the pull up bars.
The BARS 10 burpee pull ups Run down the hill 20 merkins bear crawl up the hill 30 LBCs Rinse and repeat X3 with modified options
BLEACHER Run Run up and down bleachers – at every transition at the bottom we grabbed some bench and did 20 dips
FIELD fun Broad jump suicides 10, 20, 30 , 40, 50
Mary to finish Lots of merkins, AB work, and more. Finished on time.
Excited to lead and kick off the COOP the right way. Look forward to accelerating into 2020!
A few weeks ago, YHC was asked to Q at the Snake Pit. The timing of dates was ironic given that YHC was lucky enough to have the Q spot at the launch last October. So the re-opening was set and PAX showed to support an accelerating site.
YHC chalked out the weinke the day before but mother nature washed it out overnight. Thankfully an early arrival allowed time to re-chalk the “fun” PAX would have early that morning.
16 #HIM arrived ready to go with copious amounts of mumble chatter – something YHC sorely missed. It was great to be back out in the gloom and at familiar sites. After disclaimers were given, confirmation took place that no FNG’s were present (there were not) and the 5 core principles of F3 workouts were announced, off we moseyed without the bells. Here’s what followed:
Mosey down the hill to the bus loop. Upon arrival PAX began to circle until a JWOW sighting took place. Fashionably late, he picked up the pace to join us and was met half way back up the hill. We circled (or ovaled) up for the following IC:
Imperial Walkers x 15, 6 burpees OYO, Hillbilly Walkers X 15, 5 burpees OYO, Low slow squats x 12 with a hold to the people’s chair on the 12th rep. While in the people’s chair, PAX completed the following IC: 10 Moroccan Night clubs, 10 shoulder taps, 10 air presses. Legs were good and warm for what was to follow. We moseyed back up the hill to our kettle bells and saunterd off to the base of the parking lot hill for a Partner Pyramid. The pyramid was launched on the football field at the launch of the Snake Pit. It seemed appropriate to bring it back out for the re-launch. So we did.
Main Event: Everyone was able to partner up evenly and began working up the pyramid then back down. Exercises were 10, 10-20, 10-20-30, 10-20-30-40, 10-20-30-40-50, 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10. 10 – goblet squats, 20 – hammer curls, 30 – tricep extensions, 40 – American hammers with the bell, 50 – kettle bell swings. Partners alternated between working the pyramid and doing a 100 (ish) yard shuttle run to the top of the hill into the fire lane where work awaited arriving PAX before returning down the hill. Partner 1 ran to the fire lane at the top of hill and did 10 burpees on trip one before coming back down to pick up where partner 2 left off on the pyramid, trip 2 was run, 10 hand release merkins, return. Trip 3 was run, 10 squats, return. Trip 4 was run, 10 diamond merkins, return. Back to run, 10 burpees, return for trip 5 and so on.
PAX finished up the pyramid by moving to Al Gore as the 6 came in. From there, we moseyed with the bells at 0557 to COT. Time for an ab exercise or two until 0600 was upon us.
Flutters with the press x 15 plus a 30 second body destroyer to soak in the humidity was all time would allow.
Announcements were made for the 7-11 convergence as well as the discussion on race relations being held this Saturday, 6-13 at the Amphitheatre in Kingsley. Prayers and praises were offered up for Polaroid’s daughter, for Cash, for YHC’s Dad and for 3D’s M.
NMM – Proximity matters. If there’s one thing YHC has missed (and I suspect others have as well) during this pandemic, it’s the ability to look another PAX in the eye and to push one another to improvements we would likely never attain on our own. Get proximate. Engage with a shield lock and the accountability drives you to a much better place than without it. Thank you, brothers. And to 3D for the opportunity to Q again and re-launch the Snake Pit.
The Thang:
Started things off with the merkin mile (10 lap 1, 8 lap 2, 6 lap 3, 4 lap 4) at each corner of the lap (112 merkins total)
Next we moved over to the side of the school were we did the following:
NUR (run backwards) up the hill
lung walk back down
NUR back up and lung walk down
Apollo Ono up hill
Then moseyed over to another part of the school to discuss perspective. During the conversation I challenged the Pax to be willing to listen and understand others view point.
Listen first and react last. While all pax were lined up on the wall facing me I wrote a W on the ground and asked the Pax what this what. As expected the Pax answered M because from where they were standing it was an M. However from what I wrote was a W. It is all about perspective and how you see things.
Next exercise was Balls to the Wall and wall sits (30 seconds each) – 2 rounds
To wrap up the workout we tackled a jack webb with Burpees and monkey humpers
Completed rounds 1-3 then moseyed back close to COT to knock out 4-7. Ran out of time to finish the rest.
Today’s workout was more about reminding us to remind us that its not just about you. Think about how what you say or do may affect others. Be willing to change your point of view to see how someone else may be seeing something. It may open your eyes to a whole new perspective.
