Dirty Dirty

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  • QIC: Jekyll
  • When: 4/21/2017
  • Pax: Spud, Flat Tire, Beacon, Bullwinkle, Trucker, Pusher, Barry Manilow, Old Bay, Nelly, Culture Club, Dark Helmet, Smuggler, Destiny, Hasselhoff, Deep Dish, Gilmore, Cotton Eye, Socrates, Short Sale, Jekyll
  • Posted In: Slow Burn

Great morning for 20 beasts to post up to Fridays installment of Slowburn- 2 animals- Trucker and newly minted 42 yearold Dark Helmet carried heavy things throughout the beatdown.  Had a Pusher sighting (always a good time) as well as his “robin”- or is it “batman”?  Or is it “Craig and Smokey”, I never know…Flat Tire who was bringing the R&B/Hip Hop Flava to the work out.

Disclaimer disclaimed and off we went.

Dynamic warmup of four corners shuffling in between with stretches, SSH, IW, Squats and the like.

The Thang: Dirty McDeuce: 4 rounds of 3 exercises with 12 reps each

  • Merkin, LBC, Squat
  • Widearm Merkin, Flutter, Lunges
  • Diamond Merkins, Boxcutter, Monkey Humpers
  • Burpee, Freddie Mercury, Bombjack

Arc loader series

  • Squat walk
  • Bear Crawl
  • Toe lunge
  • Crab walk
  • backward run

Plank-O-Rama

Six Minutes of Mary

  • Rosy, LBC, Dolly, Heels to Heaven, Gravedigger

Wallsits-

Naked Man Moleskin

Great work by all this morning.  Moderate doesnt mean easy and everyone out today proved it.  Proud of each of you men.  Great to get the heart rate up and leave room for a few 10 counts.

Announcements:

  • All AOs in the Fort closed Saturday to converge at the Deep for 1 year anniversary.
  • This months theme is Sacrifice.  There is a Fast planned for May 4th.  Prayerfully consider
  • Many prayers this morning and lifting all up especially the great news from Socrates on expecting twins

Jekyll

 

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CSPAN’s LacesIn 5K

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  • QIC: CSPAN
  • When: 04/20/17
  • Pax: Birdcage, Longshanks, Hasselhof, Rebel, Java, Cooter, Lil E, Lincoln Log, So-Crates, Patton, & Rock Thrill
  • Posted In: Laces In

Disclaimer

Mosey on some of the Joe Davis course

Stop at a church for warmup-o-rama

Mosey to Little Ceaser for more warm-up

Mosey to Veteran’s Park for Pledge

Mosey to the Laces Out Crew and run a single hill sprint race with them…note to self – they are fast

Mosey to another church burpee ladder and stair climb to 7

Mosey to another church

Mosey to the Footloose crew and run a suicide ladder with them

Mosey to the bank = 7 more burpees

AYG to COT

COT / Prayer or Praise / BOM

Appreciate the opportunity to Q, great group of #HIM, lots of mumblechatter, and it was fun catching up with the other workouts

Be a better man today than you were yesterday,
AYE!
CSPAN

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Tabata Q at the Poopdeck

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  • QIC: Bonsai
  • When: 4/20/2017
  • Pax: Shady, Royal, Witch Hunt, Austin Powers, Kenyan, Deviance, Snooki, Wild Thing
  • Posted In: Uncategorized

Warm up:
SSH
Windmill
Low slow squats
10 Arm circles each direction

The Thang:
For the Q today I decided to go a different route than the normal F3 Boot camp which usually consist of exercises and some running.  However I wanted to make sure we still were able to get cardio and strength exercises in.  With that being said we took part in a type of exercises known as either Tabata or HITT.  Each exercise below was performed for 20 seconds and then 10 second rest (Rinse and repeat exercise 6 times then move to the next).

  1. Burpees
  2. Jumping Knee Tucks
  3. Sandbag Toss – Using 60lbs and 40lbs Ruck sandbags (Lift, press and push the bag forward.  Rotate between the two weights)
  4. Twisting Lung with cinder block
  5. Balls 2 the Wall
  6. Peoples Chair
  7. LBC
  8. Curls with cinder block
  9. American Hammer
  10. 180 Jump Squats
  11. Level 1 Drill – 4 merkins, 10 mountain climbers, 10 hip thrusters
  12. Flutter

The word of the month is Sacrifice.  A couple questions I asked during COT with the Pax.
What are you sacrificing to make other people better?
Is it truly Sacrifice if you receive something in return?

It was an honor to lead.  Until next time – Bonsai

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Nothing says Monday like a BOP

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  • QIC: Birdcage
  • When: 04/17/17
  • Pax: CPSAN, Geronimo, Pin Up, Rebel, Sugar Bug, Airborn, Drop Thrill, Addison, Skate or Die, Clampet, Chick Wing, Socrates, Patton, Hat Trick, Package, Kielbasa, Sherlock
  • Posted In: The Snake Pit

The day, Monday. The temperature, mild. The previous days Jalapenos, a bad idea. I called the battle cry for the ORIGINAL kettle bell BOP and there was no shortage of takers. Today there was something different and strange on the horizon. What could this wonder be? Wait its coming in closer now…… its a…….its a…….. terrible idea. Yes that’s it, lets make the BOP even worse than ever.

The Thang

disclaimer, no fng (note to self I should say new guy otherwise they wouldn’t know if they were an fng or not), and we were off

Quick mosey around DBES parking lot then to some imperial walkers, windmills, a merkins with a little yoga flair and we were warm. Mosey, with bell, to the rear road running parallel down the back of the school. Here sanity left the building….

There was no secret and everyone knew we were doing the BOP. What they hadn’t prepared for was YHC being an idiot. “Partner up” I commanded. Puzzling looks crossed the crowd. I continued with instructions, Ok guys see these 5 light pools…. a groan crossed the crowd. While your partner is working through the exercise you are running pole suicides. Start with one poll then back to releave your partner. After partner 2 returns from poll 1 go to poll 2, so on and so on.

In short we did almost 3 miles while doing:

200 swings, 100 curls each arm, 200 tri extensions, 200 goblet squats, 200 Russian twists (yes with bell), 200 lcb with kell

Surprisingly the chatter was low, go figure right!? We all got stronger though the suck. Everyone was mad. I don’t care. I am here to make you better. Suck it up butter cups.

COT Prayers for family, friends, and country

Till we meet again- Birdcage

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Fort Mill Care Center – F3 Lawn Care Service (Weekly)

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Pax — We have an opportunity to serve those serving others via the FM Care Center. The past 2 summers, a number of us (and 2.0’s) have provided lawn service on Saturdays and they have asked us for help again.

The Thang:

FM Care Center
2760 Old Nation Rd.

https://goo.gl/maps/1RHRKMwji2r

Mow, weed, blow

Can use 2-3 guys each Saturday, typically at 0900, 60 minutes tops, bring cooler for 2nd F.

SIGNUP GENIUS IS AT:

https://www.signupgenius.com/go/10c0a45ada62eaaf49-fmcare

 

 

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Retiring The 50

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  • QIC: Cornhole
  • When: 04/11/17
  • Pax: Boot Campers - Decibel, Witch Hunt, Crash, Gekko, Old Bay, Chicken Hawk Ruckers - World Wide Leader, Twister, CSPAN, Gears, Sasquatch, Lung Nut, Wild Thing
  • Posted In: Golden Corral
When I found out that I was going to have the Q to close out my 50th year.  I knew exactly what I was going to do.  The infamous 50’s workout.
During the disclaimer I gave a little insight into what was about to happen and was suprised that I didn’t lose anyone to the rucking team.  So not to disappoint we were off.
Run around Parking Lot 50 SSH, 10 ea IW, Windmills , Squats, Merkins, Mt Climber
Mosey to 9 rounds
2 sets 25 – LBC, Mtn Climbers, Flutter Kicks, Peter Parkers, Hello Dollies, Parkers Peter
Mosey Behind HT
10 burbees x 5
Mosey to Express Wall
5 sets 10 ea Derkins, Dips, Step ups
Mosey to O’Rileys grass
Gather PVC Pipes
Jack Webs 1-5 to 5-25, 25 Tricep extensions
Jack Webs 6-30 to 10-50, 25 Tricep extensions
Mosey to COT
Announcements
Magic Show, Donations to F3Foundation for
Smile.amazon.com – Can choose F3.
Happy hour at Carolina Beer Temple in Arsley.
Prayers
CSPAN – youngest turns 16 today.
WWL – Spring break travels.  Easter.  Friend pregnancy complications. Friday night simulation event.
Decibel – Cricket – Brain tumor – have not heard results.  Uncle Bill – may have to go on Dialysis.
Appreciate Decibel allowing me to lead and close out my 50th year the way I opened it up.
Thought I would recap what this past year has brought me that would not have happened without F3.
Completed 3 Pathfinder Training programs which allowed me to complete multiple Go-Ruck Events
Completed Yeti and Hog & Coyote CSAUPs
Competed in over 15 running events including Joe Davis, P200, Ragnar Hurricane and 2 ultra’s
Participated and Que’d workouts in Houston, TX.
Participated in multiple incredible Convergences
All of these things were done with many of you by my side and could not have done it without the support and encouragement from all of you.
When we talk about this F3 thing changing lives  My entire mind set has changed and this was evident a couple weeks ago when I went back to Iowa.  On previous trips my thoughts were all about meeting friends and heading to the bar (yes that did happen on this trip also) but before I got there I reviewed the local parks for running trails and parking lots for solo boot camps.  While I didn’t get up and workout at 5:30 (you know that bar thing) I did run or workout everyday.  A couple of good friends started asking my about this change and they began to start evaluating where they are physically and thinking about better choices.  They researched the F3 and GORUCK websites.  One has even bought a ruck and bricks.  He’s targeting an event near the end of summer.  Sounds like another road trip.

Honored and Blessed to call you all Brothers.

Thank You!
Cornhole
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The Deep – Finished Projects and the Glory of it all!!

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  • QIC: Cake Boss
  • When: 4/15/17
  • Pax: Nemo, Witch Hunt, Cake Boss
  • Posted In: The Deep

No matter how much marketing and selling and promoting like a WWE showdown there was nothing to draw the crowds out on an Easter Saturday. We probably should have converged like at Christmas and this will be on the Calendar for next year, however it did not stop the The Deep from happening. YHC and two faithful showed up to take our daily red pill an put the work in to get better. Speaking of “work”, I asked the men if they have ever had a big project that took commitment, passion, planning and boatload of effort to “git errrr done”. Of course as men we always have a project but I’m talking about a Mac Daddy that when it was completed….you stood back, had a beverage and said…..Dang…..I did it!! Well YHC and the PAX shared our projects and work during the beat down…..more to come.

The Thang:

Mosey to back of school farthest point possible where if a lone PAX member showed up late, they were not finding us. Might have been half mile mosey, but Witch Hung can keep me honest.

COP: In honor of Senator Tressel

  • SSHs
  • Squats
  • Merkins
  • LBCs
  • Parker Peters
  • Freddy Mercury’s
  • Carolina Dry Docks
  • Peter Parkers
  • Flutter Kicks
  • Imperial Walkers
  • Wide Arm Merkins
  • Sumo Squats

Dripping wet at this point and thinking…..we are warmed up.

Mosey to top of steps and YHC shares my big project. I had built a 100ft retaining wall in my back yard, so stone work, back fill, drainage pipes, plants, sod and the rest of landscape. Took 2 months of chipping away at it each night after work and weekends. When it was complete and the grass was gorgeous agaisnt the stone wall background and the hollys and other plans around the yard, I stood back and said….wow….that came together nicely….and I’m done!

Next…..Jacobs Ladder on the steps with

  • 6 LBCs at top
  • 1 Bombjack at bottom

Once complete, Mosey to the baseball/softball diamond

Nemo shared his project of buying a “fixer upper” and planning on 4 months of work. 4 years later he was complete ( I think we all can relate). The project was gutting entire house and replacing with all new interior and the highlight was the master bath with all new guts, pipes, tiles and the works. It was gorgeous when it was complete and Nemo stood back and said….its compete and its NIIIIIICE!!!

3 Rounds around the bases.

  1. Round 1
    1. Lunge walk to 1st
    2. Bear crawl to 2nd
    3. Lunge walk to 3rd
    4. Bear crawl to Home
  2. Round 2
    1. Lunge walk to 1st
    2. Broad jump Burpee to 2nd
    3. Lunge walk to 3rd
    4. Broad jump Burpee to Home
  3. Round 3 – In honor of WWL
    1. Lunge walk to 1st
    2. Power Skip to 2nd
    3. Lunge walk to 3rd
    4. Power Skip to Home

Mosey to top of steps again…..Witch Hunt talked about himself. No really his major project was himself. He was holding his child and grew weary and tired and came to the conclusion he was weak and out of shape and it was time to do something about it. He spent months getting in shape and became the beast that we all know called Witch Hunt. Its an ongoing project as we can all relate, but he can now hold up that baby like the Lion King that he is!!

Mosey to back of school

People’s Chair

  • One man bear crawls to fence and sprints back….work though until each has gone 3 times

I talk to the PAX about Christ’s words from the Cross on Friday “Its Finished” and how his suffering and death was over, but the bigger plan and work that God had put in place was finished. Like our big project, God had a plan from the beginning and to came to a close when Christ took all of our sin and mess away on that cross. Now we need to accept this free gift and the rest of the plan comes to life in HIM. Resurrection of life here and life eternal because of the project God started in the garden with Jesus coming to us and dying our death. It was Finished there. Nothing more for us to do. Sit back and see the beauty Christ has given us all!

Finish Strong

  • One man does ball to the wall
  • One man does Step Ups
  • One man runs 100 yards and back
  • All rotate through until complete
  • Rosalitas
  • Hello Dollys
  • Protractor

Mosey to COT

 

Thanks for the Q and appreciate the PAX!

Cake Boss

 

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WAS-NOW. One HIM changed at a time, Through F3

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  • QIC: F3Qsource
  • When: 04/01/17
  • Pax: All PAX of the F3nation
  • Posted In: Uncategorized

#Lexicon

WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

Brothers

In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.

If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

And below are a few lexicon characteristics to use as examples

ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.

ADVERSITY: A challenge to Acceleration created by Obstacles.

APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.

ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.

CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.

COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.

COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.

DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.

DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.

EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.

EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.

FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.

FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.

FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.

WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

IMPACT: Forcible contact to strong effect. (Q2.1).

IMPACT COMPONENTS:

Influence
Missionality
Positive Habit Transfer
Accountability
Correction
Targeting

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May 24th PHOP Games

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We are a little over a month away from the inaugural PHOP Games.  Not sure about you guys, but when someone is keeping score, I find a little extra motivation to dig a little deeper.

This will be a little different than normal competitions like Pain-theon Games and will reflect the culture we have established at PHOP with a return to gear and pain.

Since my last pre-blast we have decided to add one additional event.

Each competitor will have 2 minutes for each event to do as many reps as possible(AMRAP).

  1. LBCs
  2. Burpees
  3. Side straddle hop
  4. Hammer Swings
  5. Tire flips
  6. Cinder block shoulder press
  7. Cinder block shoulder shrug

I don’t know exactly how this is gonna go, if we don’t have enough time, so be it, if we have extra time, we can figure some other stuff to do, I will have an idea in my mind what I want to do by then if need be.

Looking forward to this!

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BallRoom – Sun’s out Gun’s out

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  • QIC: Bass-O-Matic
  • When: 04/18/17
  • Pax: Smithers, Rock Thrill, Gilmore, Change order, Hauschka, Craw daddy, Gopher, Newman, Deep dish, Culture Club, Beacon, Barry Manilow, MASH, Uncle Cracker, Moulder(FNG)
  • Posted In: The Fort

The morning started out with a grand entrance of Barry Manilow showing off his guns.  There were a few chiding comments before we moved into a brief disclaimer and stretching series while I compiled the Thang in my head.  Went off script from the winkie.  Being inspired by Barry gave me the great idea to find some coupons as we went off for a slowzy which is a slow mozey.  Message to the pax is we’re doing arms until we all look like Barry.

Warm-up: 15 SSH, 15 Windmills, 20 IW, 15 Mtn. Climbers, Yoga stretching for a few.

The Thang: 15 arm curls with coupon. Run up the hill and back.  15 tricep extensions with coupon. Run up the hill and back.  15 overhead presses with coupon. Repeat 3 times.  3rd set we only did 10 reps since we were all jacked by then.  Might have had a couple of 10 counts in there somewhere.

Mosey to the next parking lot to do legs.  25 squats, run the parking lot, 25 calf raises, run the parking lot, lunge walk the parking lot (thx Gopher).  Repeat 2x  Last round 15 CDD run the lot, 15 Dips run the lot.  Return to COT for a few minutes of Mary.

Thanks for the opportunity.  Bass-O-Matic out. <><

 

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