BackBlast from The Hive Jam Session – 11-17-17

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10 men joined YHC for a BYOB Jam Session to celebrate the end of a long week at The Hive.

Mosey around the parking lot to get everyone warmed up on this brisk AM.

Warmup:

  • 30 Side straddles
  • 5 burpees
  • 30 squats
  • 10 4 count windmills

VQ Squeaky gets voluntold to lead a couple warmup exercises.

  • 10 4 count merkins
  • 10 4 count mountain climbers
  • 5 burpees OYO

Grab your bell and head to The Thang…

The Thang:

YHC brought some classic rock to fire us up and smooth country to slow us down while did some interval Tabata training with a special focus on legs…and beating the tar out of the PAX.

30 seconds AMRAP, 10 seconds rest (several rounds, give or take in this order):

  • Goblet squats
  • Left leg lunge
  • Right leg lunge
  • Burpees
  • Jump squats
  • Bombjacks
  • LBCs
  • Burpees
  • Side lunge left leg
  • Side lunge right leg
  • Protractor
  • Flutter

We went round and round for a while, enjoyed Pandora’s best and the company of the sweaty PAX around us.

COT

Announcements

  • Christmas Party
  • Thanksgiving Convergence
  • Turkey Drop tomorrow!

Prayers & Praises

  • plenty of praises from all PAX
  • special prayers for young friend of Socrates with cancer & family member of Whitewater involved in car accident

Last word – focus less on the stress caused by being busy and more on the opportunity that God has given you that is making you busy.

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Preblast: Holiday Social with the CAH Guidance Youth

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PAX:

We have had a GREAT year at CAH Guidance! To continue the impact of the three F’s, there will be a Holiday ‘social’ dinner with the youth from CAH Guidance.

  • WHEN: Friday December 8 at 6pm.
  • WHERE: Location is TBD pending group size, but will be at either Sakura Japanese Steak House and Sushi or Buffalo Wild Wings, both in Rock Hill.
  • WHAT: F3 will treat the CAH youth with funds already accumulated, but other PAX may be asked to pay their own way pending group size. It will be a regular menu selection at either location. Appetizers will be provided if at BWWs.
  • HOW: Please RSVP to NASA by Monday 12/4, noon, via Twitter or Facebook DM, or email at eransone@hotmail.com

This 2nd F event is a great opportunity to meet and greet the youth, let them know they matter and have some fun. It is going to be a great time, but it takes YOU to make it happen. Be the vessel thru which He works.  Please be there.

Thanks in advance,
– NASA

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Lake Haigler 12 hr race Sat. 11/18/17…and plans for 2018 (ruck?)

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I have made a last minute commitment to run the Lake Haigler 12 hour race at Anne Springs this Saturday, 8:00 pm to 8:00 am.

This PB is to provide info with YHC requesting possible run support along the way…and to discuss 2018…maybe make it a ruck event?

The race should be a lot of fun. It’s a small local race run by the Rock Hill Striders. Casual with no pressure. Accomplish what you can.

And that’s my thought process. No fast running. Figure out a plan that involves rest. Eat and drink properly. Have fun. Might get the family to camp out if they think they can handle the weather.  Socialize with a lot of locals.  LRB will have beer at the end…maybe during, too?

It would be great if you wanted to come out and run a few laps. It’s a 5k loop around Lake Haigler.  My minimum plan is to run 8-10:00 pm and 5-8:00 am. Possibly go home in between?  More likely there all 12 houyrs and incorporating rest following a planned schedule.

Ruckers consider coming out! I would have no problem walking with you (especially the last few hours Sunday a.m.). If I feel up to it, I’ll put on my ruck! But probably no coupons….

We should consider making this a rucking event next year!!! Let’s keep it in mind.

This will be a fun event. Would be great to have you out. Catch me on Twitter. Drop me a text if you want:  (eight zero three) 415-194six

Bolt

No need to sign up and outside runners/support are invited. Rush Pavillion. Entrance across from Coltharp Road. https://goo.gl/53VYYC

http://www.rockhillstriders.org/index.html

https://ultrasignup.com/register.aspx?did=44627

 

 

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Tour de Poopdeck

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12 PAX posted on a chilly morning.

YHC started everyone off jogging then realized the disclaimer had been forgotten. Jogging stopped. Disclaimer made. Off moseying again + butt kickers, high knees, and karaokes.

Warm-o-Rama:

  • SSH, Windmills, MNCs, Finkle Swings (leg stretch – think Ray Finkle… or is it Einhorn?)

The Thang:

Jacob’s Ladder

  • We moseyed to a hill behind the bounce and bowl. Start at the bottom. Do 9 LBCs. Run up the hill and do 1 burpee. Run down, do 8 LBCs. Run up, 2 burpees. Buprees increase, LBCs decrease until you do 9 burpees and 1 LBC. Mosey to the front corner of the shopping center.

Lt. Dans for the length of the shopping center

  • Lunge, lunge, squat. rinse and repeat until you get to the last pillar. There was a good amount of mumble chatter for this one.

Modified Bataan Death March to the flagpole

  • Indian run where the last man stops to do 3 merkins before running to the front of the line. He taps the 6 while passing him, and the 6 then drops to do 3 merkins. Rinse and repeat until destination reached.

Shared some quick thoughts on victory (see below).

Bear Crawl ROF around the flagpole

  • PAX circle the flag and bear crawl around it 1 Lap. Everyone planks while each man takes turns doing 3 merkins. Repeat 3 times.

Butkus

  • 60 seconds of rapid step-ups onto the curb, followed by 30 secs of rest. Repeat 3 times.

Modified Bataan Death March to the shovel flag

Royale came to pick up turkeys for the Paradise community, and joined in for Freddy Mercuries to bring us to 6:00am.

 

Moleskin:

We talked about a little-known monument at the Poopdeck that honors Col. Thomas Neel and his family. Col. Neel was a veteran of the Revolutionary war, who fought in NC, SC, FL, and GA. He defended Charleston against the British in the siege of 1779. He was also a statesman, in the SC Provincial Congress and the NC Assembly. While Col. Neel is memorialized as a man of victory on multiple fronts, there is also a somber inscription on the monument that his wife, Jean Spratt Neel, was captured by Shawnees, murdered, and scalped.

We are a group of focused men who strive to make each other better. Victory is something that is not foreign to many of us. But are we being victorious in the right things? Are we building monuments to ourselves (careers, projects, egos) while at the same time our relationships with God, and our family suffer? Being victorious in the right things is just as important as being victorious. For what does it profit a man if he gains the whole world yet loses his soul?

 

Thanks to Wild Thing of the opportunity to lead.

 

-Homebrew

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just a rainy Monday…

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Conditions cold and rainy about 38 degrees…you had to want to be here

Disclaimer

Vinny rolled in on 2 wheels…

Off and running for a moving warmup-O-rama…

Parking lot #AMRAP style, each space had an exercise, do that exercise, run a lap, move to next spot, and repeato…

Board consisted of:

10 Flying squirrels

20 HR Mericans

50 BB situps

20 Carolina Dry Docks

Hairburner to the curb (short distance)

Hairburner to the curb (long distance) aka crowd pleaser…cement block was smoking…

20 KB curls

20 KB Triceps

10 Flying squirrels

50 LBC

10 Peter Parkers

50 Flutters

10 Burpee

50 Rosie

50 Hello Dolly

50 SSH

Run was about a 200 meters…seemed easy…

The mumblechatter was epic, great group of #HIM

Jedi won…a very strong performance

NMM

Very weird Dallas Cowboy fan drove through our workout…dude was a jackass, talked junk but was too scared to workout with us…

Name-A-Rama

Prayer or Praise / BOM

See you at The Swamp Friday…

Quick sermon on personal accountability, not being fooled that others care about you performance, and how lucky we are for this F3 Brotherhood

AYE!

CSPAN

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Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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Cool Running at Laces Out

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8 posted to the Fort Mill High Track looking to get a little faster despite the cooler temps.

The Thang

Warmup Mile

800 at 10k pace
400 easy
400 at 5k pace
400 easy

Rinse and repeat for 35 minutes

1/2 Mile Cooldown
Stretching/Ab work with Laces In

COT and BOM with Laces In

Announcments – Plastic Bag Collection, Bring turkeys to workouts this Saturday/11:30 meal with Paradise, Christmas Party get signed up ASAP, Thanksgiving Day Convergence next Thursday at the Ranch 0600, Joe Davis Run

Thankful for this group and what it has done for me. Get those guys out to the Convergence next Thursday that NEED F3 in their life.

Shanks out

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Mini Board of Pain at The Abyss

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I hate being cold. BUT…..thankfully F3 makes sure the chill does not last long. The cold makes for good running and workout weather.

There’s always a good solid number of folks who show up at the Abyss, and today did not disappoint. No FNGs , disclaimer was said and off we went.

Moseyed around the entrance area parking lot. Nothing fancy, just a nice light run for a few minutes or so. Gathered up along the side of the school near the grassy hillside we ALL love (saving that for another Q) for the COP:

  • SSH x 25
  • WM x 15
  • IW x 20
  • MNC x 20
  • STRAWBERRY pickers x 15

Didn’t want to take too much time away from the main event. No talking (a first for a NASA Q), we just moseyed on over to the back of the school, where there is a nice oval track. Here I had the main event set up.

The MINI Board Of Pain

The real Board of Pain has become somewhat of a legend in The Fort region. It has been around for quite some time challenging people to complete it, and it is pretty much THE most challenging thing to try and complete in a 45min workout. I figured we need to keep our eye on the prize and came up with the mini version, lest people forget what the real one can do to the unprepared. There are 18 exercises, 100+ reps each, on the real BoP. With runs between exercises. This one is a scaled down, slightly rearranged version. Three groups of 5 exercises, 25 reps each OYO (unless otherwise noted), nonstop, with runs after every 5th exercise:

  1. Burpees
  2. Calf raises (50)
  3. Ski Abs
  4. Merkins
  5. Long, slow squats >>> Run a lap
  6. LBCs (50)
  7. CDDs
  8. American hammers
  9. Mac Tar Jai
  10. Jump squats >>> RUN FORREST, RUN!!
  11. Mountain climbers
  12. Shoulder raises (50)
  13. Mary Catherines
  14. Hello Dolly!
  15. Wide arm merkins >>> Run like the wind(ed)…
    >>> RINSE AND REPEAT
    (missing from the original BoP were squat jacks, nipplers – whatever the hell those are, and burpees)

Again, NO talking from the Q. A first for NASA (mark it down). I did provide some Pandora streaming music, albeit with a little minor technical difficulty pairing my speaker with my phone (folks were on exercise 4 by the time I got it figured out). The PAX really got after it! Alot of great support and mumblechatter. Most everyone completed 2 full circuits, a few started on their third. GREAT JOB BY ALL!!

We took it right up to ~ 5:57. Enough time for a slow Indian run back to the COT.

Announcements, Prayers, and Praises:

  • READ YOUR NEWSLETTER
  • IF you have nasty, dirty, stained, smelly athletic clothing that desperately need to be cleaned – talk to DaVinci. A friend is starting up a company whose product will save those clothes and make them look/smell new. Send them in, they’ll clean them for FREE, and return them good as new.
  • Christmas party – SIGN UP AND GO!! You won’t regret it.
  • Joe Davis run for Hope in Jan 2018
  • Rock Hill’s Rooster CSAUP
  • York’s Ice Breaker CSAUP
  • Turkey drive for Paradise community
  • Prayers for Whopper’s Mom as she undergoes surgery and for quick recovery.
  • Prayers for Cha-Ching as he tries to find balance in his life (aren’t we all)
  • Prayers for Flea’s son in his continued amazing recovery from health issues at birth
  • Prayers for those unsaid
  • Praises for everyone continuing to push themselves every day to get better

NMM:

I kept the conversations to the end of the COT. Yes, believe it! I just want to highlight how amazing this thing we call F3 is, how much of an impact it can have on yourself AND others. Each and every day PAX are coming out at o-dark-thirty, rain or shine, heat or cold. They’re there to work out, but are drawn out by the people, the fellowship, and mad stronger by the Faith. The more and more you are exposed to the 3 F’s, the more and more you submit yourself to them and what they can do, the more and more you change. Not just physically, but mentally, emotionally, and spiritually. Each and every day PAX in F3 strive to get better in some aspect of their lives. And it has a contagious effect – you find yourself getting pulled along by those leading the way, or you may be pulling others along who need your leadership. It is amazing to watch people transform. I’ve seen many FNGs since I’ve started, and the ‘then vs now’ comparisons are inspiring to say the least. Those 3 F’s can have a profound impact on one’s life.

Almost 2 years ago before I started F3, I was a rather diffident person. I kept up a good facade, but if someone were to ask me to do 100+ burpees, do a handstand vertical against a wall, run a few trails in the middle of the night, run from Columbia to Charleston, ruck 20+ miles with 40lbs or so on my back doing exercises along the way, participate in a few completely stupid and utterly pointless events with alot of miles and alot of pain along the way, or run a marathon – I would just laugh and say “some day”. If someone were to ask me if I feel closer to God, even reading the Bible regularly and attending church again, I’d shrug it off and say “some day”. If someone were to ask me if I felt more in control of my own emotions, actions, and judgments, were the best husband and father a family could ask for, I’d roll my eyes and say “some day”. Well those “some day”s are now. I cannot believe some of the things I have done since the MANY amazing F3 PAX have entered my life, pushing and pulling me along to get better, push my limits. Their open-ness, inspiring stories, leadership, wisdom, and listening abilities have inspired me and helped me become a much better man in many ways. Their non-judgement has made me at ease when I do not feel as Christian as I should be in my ways, and with their help and leadership I am changing that. I am still a work in progress, but I am not afraid anymore to admit it nor am I afraid anymore to climb the proverbial mountain towards self improvement. I am eager and inspired to tackle it.

In the spirit of the month of Thanksgiving – each and every day I thank God for F3, and for the amazing people who really make it what it is.

Thank you for the opportunity to lead!
– NASA

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Just Say Yes

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9 strong men gathered for the latest edition of Block Party.

The Thang

Here is how it went down-

No FNGs today, so standard disclaimer was given and off we went into the gloom.

Mosey the long way to FFCU parking lot via Ardrey to McCammon. YHC has been to this AO many times to post and is very familiar with the homeowner with the small, but LOUD dog and her adoration for us at 5:15 AM. No desire to talk to the police today, so we went the LONG way. Plank up for the 6 to arrive.

Warm Up-all IC

Windmill x 19, Imperial Walker x 7, Merkin x 7, Low Slow Squat x 7

The PAX seemed eager to get to work, so we did.

Line up at the end of the parking lot for The Escalator. Jump Squats and Merkins. Run across parking lot for 1 Jump Squat, then back across for 2 Merkins. then across for  3 Jump Squats and back for 4 Merkins. Originally planned to do this to 20, but audibled to 10 so as not to miss the other fun stuff planned. Plank up till everyone finishes. Recover. CSPAN excelled at this!

Mosey towards the flags downtown by way of the big field by FFCU. Pit stop there and PAX line up in  plank side by side with enough space between that we can all take a turn doing box jumps over each PAX legs all the way down the line. Once everyone completes this,  all transition to  high plank while everyone crawls through for the tunnel of  love. Recover.

Mosey to the flag and say the Pledge of Allegiance in unison. Thank CSPAN and Hee Haw for their service. YHC is thankful for freedom and feels every day should be Veteran’s Day.

Mosey across street to brick steps at the millstone downtown. All together for the first circuit. 7 Hand Release burpees, Run up steps, run sidewalk to swings and do 19 calf raises. Run to short brick wall by playground for 19 dips, 19 derkins and 7 step ups per leg. Run to playground parking lot and bear crawl across the lot. Run down sidewalk back around to the brick steps.

Round 2 is U vs. U. All you got and then plank up to wait for the 6 when finished.

Running low on time, so let’s do 7 more hand release burpees and mosey back.

Gather up for some Mary at the parking lot near 160 and Audrey.

LBCs x 20 IC, Flutters IC x 20, Hello Dolly x 20

Mosey back and bell rang as we pulled in.

COT and a great take out by Chicken Hawk.

Moleskin

It was a great morning and YHC was honored to get the call up from DD. Everyone was getting after it and that is what we post for, to get stronger and better. We covered  2.25 miles.

Most exercises today were in sets of 7 or 19. During the warm up, YHC explained the reason for this. Recently, I posted a pre-blast for The Joe Davis Run for Recovery and I wanted to explain why YHC and my family feel passionately about this cause. 1 in 7 American will face Addiction. We had 9 in the circle. It could affect one of us. Also, 1 American dies of an opioid related overdose every 19 minutes. That is at least 2 lives lost while we worked out. Think about that. Addiction is a big issue and this is why we run the Joe Davis Run for Recovery.

Later on, YHC also took a moment to explain in COT that, as leaders, we need to understand that what we say and do influences others. Ideally, in a positive way. YHC doesn’t get to spend as much time with Double D as I would like, but a couple of years ago, at a Coop workout, he really impacted me by encouraging the PAX to “just say yes.” We all have a lot of responsibility in our lives, but are we missing the good stuff because our default answer is “no?” Since that day, it has stuck in my head and impacted my thought  process.  Whether it is our kids asking us to read to them after a long day at work or our wife asking us to watch a “chick flick,” let’s try to find a way to “say yes” and live 3rd. I gave a personal example of me being out of work  2 years ago for a short period and my wife asking if we should go ahead and take our kids to Disney World with the money we saved versus waiting. Timing and finances didn’t not seem optimal, but I “just said Yes.” It was one of the funnest trips we have ever taken and won’t ever be forgotten. What a blessing that came from what was a suboptimal situation. Be warned though, “saying yes” will take you out of your comfort zone! Not a bad thing.

Announcements-

Bags for Beds

Bags for Beds

Turkey Drive

Paradise Turkey Giveaway

 

Christmas Party

Pre-Blast: 2017 F3 The Fort Christmas Party

Joe Davis Run for Recovery

2018 Joe Davis Run for Recovery

 

CSPAN noted hat this is all in the newsletter and we should read it!

Thanks for the opportunity to Q, DD!

Honor to lead,

RT

 

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