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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Diapers or Depends, Same Purpose

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When I was putting my Wienke together I decided to put something together that would allow for a lot of mumble chatter.  A lot of my Q’s tend to have a lot of counting and wanted something that little thought was needed by everyone to allow for the conversations to flow, and flow they did.

Warm up – COP – Typical Exercises.  SSH, Imperial Walkers, Windmills. Merkins, Mountain Climbers

Tabata – 20 Sec on, 10 Sec Rest, alternating exercises, 2 min rest (slow mosey around parking lot)
Burpees – Mountain Climber Merkin
Ski Abs – Plank Jacks
Lunge jumps – Lunge Chop
Freddie Mercury – Box Cutters
Merkins-Wide-Diamond (rotated through the 3)
20s-High Knees 10s-Mountain Climbers  (No Rest)

Covered a lot of topics but with Cable Guy in attendance and expelling his “usual sounds” conversation quickly went to the use of Depends.  Main Frame added some details about his college years.  Oh what fun.  With Falcon Crest’s approaching birth of his first we all felt that we needed to get him up to speed those first couple months.  This all made for some great color commentary.

8 Boot Campers, 4 Ruckers

Announcements:
Family Ruck 11/18 3pm
Christmas Party 12/1
Baxter Turkey Trot 11/23
Joe Davis Run 1/6/18

Prayers Praises
Falcon Crest – Pending birth of first child
Everest – Pregnancy
Senator Tressell – IR
Wives and Families

Always an honor and appreciate the call.

Cornhole
Out

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Veterans day at Alcatraz

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7 of the finest men in the TC Peninsula got after it on a darn chilly morning.  T’was great to see everyone out of the fartsack considering today was the payoff day for those training for Charlotte Marathon and the men of at The Fort had something good cooked up with our northern brother, Olive and Operation Sweet tooth. Aye!  Inspiration!

Got the call late Friday that I would/could take the Q.  Proudly disclaimed and reviewed our 5 core principles and off for a lap around the fields.

COP; SSH, Squats, Mountain Climbers, Seal Jacks, Parker Peters each intertwined with a trio of burpees.  Delightful.  Add in a few full field sprints 75%, 85%, 100% and we were warm.

The THANG:

Jungle Gym for Pull ups, Merkins and dips.  3 rounds of 10, 15, 20 here.

Over the to wall.  4 or 5 sets of Bearcrawl/lunge walk to second base then fun to fence and back.  Those waiting were treated to Wall sits and Balls to the wall

Next exercise.  1st base, 2nd base, 3rd base and back.  3 burpees, 6 burpees, 9 burpees, 6 burpees, 3 burpees.  Your mode of transportation could be any combo of bear crawl, lunge walk or crab walk.

Next exercises Pain platoon- connected merkins- caterpillar style- ask Mainframe.  Tunnel of love, seal team sit ups.

Closed out with some around the horn Mary.

Naked Man Moleskin

Delta- you are progressing along nicely.  Very proud you kept your Smirnoff Ice consumption from the previous nights escapades with in you.  Keep charging brother.  Yat Yas was an inspiration for the day as he was our #veteran in the group.  Always pushing and not quitting.  Let it be known that if we are to line up in merkin formation with someone’s feet on your shoulders and do merkins in cadence- Mainframe is not in favor.  I don’t necessarily oppose his opinion.  #wheninRome.  Conversly- it seems On the Rocks is up for anything… go figure.

Minute Man added speed while we were all thankful Change Order kept his shirt on… today.

We shared stories of veterans we knew and our thankfulness for them giving way to our own veteran in the group, Yat Yas.  Thank you for serving brother!

 

 

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BackBlast from Tomahawk – 11-13-17

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10 men joined YHC this Monday morning in the gloom to kick of a fantastic week.

Mosey to the back of the school

Warmup

  • 25 side straddle hops
  • 5 burpees OYO
  • 10 4 count windmills
  • 5 burpees OYO
  • 10 4 count merkins
  • 5 burpees OYO
  • 20 4 count mountain climbers
  • 5 burpees OYO

Mosey back to the front of the school and grab your bells

Line up at the top of the parking lot

The Thang:

  • 10 4 count goblin squats
  • 10 4 count KB merkins, switch arms, 10 4 count KB merkins
  • 15 4 count flutters (KB over chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count lunges, switch legs, 10 4 count lunges
  • 10 4 count diamond merkins
  • 10 4 count LBC (KBs on chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count side lunges, switch legs, 10 4 count side lunges
  • 10 4 count wide arm merkins
  • protractor in cadence w/ KB over chest
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 clean & press, switch arms, 10 clean & press
  • 20 4 count Freddie Mercury
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count goblin squats
  • 10 4 count KB merkins, switch arms, 10 4 count KB merkins
  • 15 4 count flutters (KB over chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 5 4 count lunges, switch legs, 5 4 count lunges
  • 10 4 count diamond merkins
  • 10 4 count LBC (KBs on chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 5 4 count side lunges, switch legs, 5 4 count side lunges
  • 10 4 count wide arm merkins
  • protractor in cadence w/ KB over chest
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • Captain Thor up to 5×20

COT

Announcements:

  • Turkey drive for Paradise – bring turkeys on the 18th
  • Christmas party on the 1st
  • Turkey Day Convergence

Prayers/Praises:

Today, we went around the circle with a praises to focus on how grateful we are for what we’ve been given.

Great time, today. Thanks for the opportunity, Sauerkraut!

Ginsu

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Sweatin’ To The Oldies @ #Slowburn

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26 HIM came out for a warmer-and-drier-than-the-day-before “moderate” beatdown.  Welcome and disclaimer given and then I turned it over to Clark Kent for a little VQ Warm Up that went a little something like this:

10x Goofball
10x Windmill
10x Cherry Picker
10x Low Slow Squat
10x Side Straddle Hop

10x Merkin

Polaroid took back over and we moseyed to the back of Lowe’s for 2 rounds of:

30x Dips
Bear Crawl to the line
Lunge back to the rail
30x Calf Raises
Mosey to the side of Lowe’s for 1 round of Deck of Pain
Hearts = SSH
Diamonds = Bomb Jacks
Spades = Merkins
Clubs = Carolina Dry Docks
Jokers = 10 Burpees – – – – Dangerfield pulled the Joker!Mosey to the front of Lowe’s for a quick ab workout:

10x Flutter
10x LBC

Mosey back to the Warm Up circle for some Sweatin’ To The Oldies with
“I Get Around” by The Beach Boys.

Start in a squat and every time “I get around” is said you go up and down.  It’s 2m8s of squattin’ and hopefully the guys were feeling the Slow Burn.

Most of the PAX gave AYG to the Chick Fil-A hill and a mosey back to COT.  Great job!
Announcements:
-Turkey Day Convergence 11/24 0600 @ The Ranch
-Christmas Party 12/1 1830 @ Regal Manor Clubhouse
-Paradise Turkey Giveaway Bring a FROZEN turkey to an AO on Saturday, November 18th. Why? To bless the Paradise Community with turkeys for Thanksgiving. This turkey giveaway will reduce the financial burden for underprivileged families in this neighborhood as they prepare for the holiday. We will also eat lunch with the community during this event to further build relationships with our brothers and sisters in Paradise. Read the pre-blast for details regarding this fruitful event. Contact Deacon with questions.

Pinup prayed us out.

It’s always an honor Q’ing.  Thanks, again, Barry Manilow.  Peace.
~Polaroid

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