Baselining at the Hive

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  • QIC: Assassin
  • When: 03/17/17
  • Pax: Subprime, Tesh and Assassin
  • Posted In: The Hive

3 smart men who want to get better met at The Hive on Friday.

Started with a few stretches and moseyed around the edges of the parking lot. Took bells to the baseball field where we took over the bleachers.

 

Circuit 1 (Home Run Lap around the bases between circuits)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Home Run Lap around the bases between circuits)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Home Run Lap around the bases between circuits)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Then we repeated the circuits without the HR Trot.

We then partnered to run a few laps passing along the bell.

Partner runs opposite direction, meets him and takes bell
(This was fun)

Repeat

 

We circled up for a round of pass the duitchie that I stole from Tesh. Did some Mary to round out the 45 minutes. Talked about nutrition and how I need to get my head around it. Thanks Tesh.

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The Ranch & Wisdom & Taper & Rucks

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  • QIC: WWL
  • When: 3/23/17
  • Pax: Cobra Kai, Trucker, Maximus, Rebon, Sugar bug, Lil E, Zima, Cornhole, Router, Dark Helmet, CSPAN, Package, Santini, Lulu, Nemo, DD, Pete (Side car), Repeat, Pusher, Cake boss, Italian Job, Bonsai, Kewter, Backdraft, Chicken Hawk, Hassel hoff, Frat boy, Gump, Kenyan, Royale, Witch hunt, Wild thing, Jeykll
  • Posted In: The Ranch

34 pax converged on the Ranch (Laces In was closed, NAFO ruck was closed) for HYC’s first bootcamp post of 2017, as requested to Q, but had no idea 34 pax would post for an impromptu convergence.

Welcome FNG Side Car (some movie reference from before 1986….) the other pax knew what it meant, so sure…

Quick disclaimer and welcome to Side Car, the fellowship chatter was high already, many pax requested a nice easy P200 taper friendly workout, maybe some yoga, deep stretch, no more than 5 merkins type workout…. Ruckers were among the pax, first combo workout we’ve done in a very long time.

And we’re off, to the soccer fields.

COP, rucks off, start running around in a circle, side shuffles, karaoke, high knees, butt kicks, bear crawls. SSH, merkins, squats, IM, HBIW, moroccan nightclub, mtn climbers, peter parker, parker peter

Mumble chatter was still high through the warmup, someone complained about starting to sweat…

On the line, a WWL Q is not complete without some power skips, down and back.

On the line, partner up, preferably with a rucker, P1 does merkins while P2 runs down and back, 100 merkins as a team.
Repeat, 150 squats, but bear crawl down, army crawl back…. yea didn’t make any friends on that one

SWITSER – HYC asked how many pax have read the monthly theme document on Wisdom, most hands go up, YHC asked if anyone could share the definition of wisdom, the intersection of knowledge, experience, good judgement, humility and fear of the LORD. YHC asked if anyone read the CHALLENGE in the red box on the bottom of the page, Jekyll explained, taking a step back and examining your life and your actions. HYC asked if anyone has actually done this, all hands go down, we have one week left in the month, take a step back and examine your actions.

Line up for tunnel of love… and with 34 pax, yea this took a while to complete…. lots of mumble chatter….

Break into two lines, face eachother, seal team situps, 20, which evidently was an ungodly amount…

Tunnel of love back to the start line.

6MOM

COT

Moleskin:
-Can still bring eggs for the easter egg hunt next saturday 4/1
-Also 4/1, BREWRUCK, we are collecting cans to donate to Fort Mill Care Center, all donations are welcome and appreciated
-Good luck to all the P200 runners this weekend, I hope you enjoyed this easy taper workout

Prayers & Praises:
-A lot was said, many paxs’ families or friends suffering through hardships, be it cancer, illness, tough times, prayers that they find comfort in the LORD
-HYC expressed his gratitude to be surrounded by such great men, leaders, coaches, mentors, role models and friends, and asked for wisdom as I walk into this next chapter of my life.

I’m extremely greatful and I know it is no coincidence that I was lead to this great group of men, someone know’s that I need this in my live.

I love you men.

Aye,
WWL

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Clydesdales 17.12

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  • QIC: Tesh
  • When: 03/22/17
  • Pax: Gridlock, Mainframe, Anchorman, Chameleon (FNG), Spitz, Culture Club, Barry Manilow, Cottoneye, Elmer, Fire marshal Bill, Corruption, Deep Dish, Gilmore, Boehiem, Bass-o-matic, Tesh
  • Posted In: Clydesdales

Week 12 of 2017!  I awarded the prize of picking a route at Clydesdales this week.  To keep things simple it was the 1.5 mile loop of Market-Sutton-160.  For those that are looking for a run to just get loose (including yours truly) you can pick your miles with laps.

Moleskin

Welcome FNG Chameleon!  Good work to his father, Culture Club, for bringing him out.  Prayers go to the sick and those that were lost recently.  And pray for those that are participating in a CSAUP, that they remain healthy through the event.  Anchorman PSA: buy life insurance.

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High Intensity Tuesday

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  • QIC: Senator Tressel
  • When: 03/21/17
  • Pax: The Bootcampers: Decibel, Cha Ching, Falcon Crest, Yat Yaz, Sir Topham Hat. The Ruckers: Lil'E, Cobra Kai, Deacon, Wild Thing, Twister, WWL
  • Posted In: Golden Corral

Twelve men were met with some cool spring temps this morning at the Golden Corral.  Once we were all disclaimed, six of the ruckers split off to do their ruck thing, and the other six followed me for another bootcamp adventure.  Here is what we did:

The Thang:

Short mosey up and around the HT parking lot to COP:

All in double count cadence:

SSH x 50, windmill x 15, merkin x 10, squat x 20, Morrocan night club x 40, start walking to the front of the Harris Teeter and line up for some high intensity training:

Perform each exercise, and then run a 40 yard spring (20 out/back).  The exercises were:

All in double count cadence

Merkin x 10

Squat x 10,

Peter Parker x 10

Diamond merkin x 15

Jumping lunge x 15

Peoples chair x 90 sec

Carolina dry dock x 15

Monkey humper x 15

Wide arm merkin x 15

Dips x 20

Derkins x 15

Circle up for 7 Minutes of Mary (all in double count cadence)

LBC x 20, Hello Dolly x 20, Pretzel Crunch (10L/10R), American Hammer x 20, Superman hold x 3, Box cutter x 20, Boat and canoe x 3

Indian run around the whole parking lot and finish to COT

Naked Man Moleskine

It was another great morning at the Corral with a good mix of Ruckers and Bootcampers.  I had a strong group with me today and they powered through the exercises and sprints with gusto.  I ‘bonked’ about half-way through the workout and had to modify a few of the exercises.  But, Q-dreniline is real, and that carried me through the rest of the morning.

It’s cool to have the ruck group with us and we crossed paths twice with them today.  All we did was exchange pleasantries, but I think it would be cool to join together for part of the workout at some point.  Food for thought for those who are reading this.

Great to have Yat Yaz with us for his second workout.  He survived the Jekyll beatdown at Alcatraz on Saturday and we hope he becomes a regular at F3 The Fort.

Announcements/Prayers/Praises

  1. It’s not too late to bring in more eggs.  Over 3,500 collected so far.  April 1 egg hunt at the Paradise neighborhood for those that can attend.
  2. Brew Ruck, also on April 1.  Using canned goods for the Fort Mill Care Center as weights.
  3. More – read your newsletter!

Prayers for the son of an F3 member battling depression. Prayers for those participating in P200.

Twister encouraged those to reach out to your F3 brothers when you need help with a problem.  It’s much easier than going it alone.

It was a privilege to lead the group this morning and I look forward to my next Tuesday at the Corral.

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Kotter Q

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  • QIC: Bart
  • When: 3/20/17
  • Pax: Cable Guy, DaVinci, Cha Ching, Bones, Lil E, Royale, Flea, Nasa
  • Posted In: Uncategorized

So I’ve taken near 2 months off for illness and then ya know, its hard to get started again… So I decide Friday that Monday will be the day, not 10 minutes later I receive the reminder email that I have the Q on Monday.  Seriously?? No, that can’t be right, surely there’s been some mistake…No? (deep sigh) alright so be it.  Drag my lazy butt out of bed and get to it.

Now, I realize I have to take it easy on myself but I don’t want to dissappoint.  So the warmup is total old man style and if you told me we ran more than a half mile all morning you’re a liar.  SSH, Abe Vigoda, plank stretch, mountain climbers, and a few CDD to make it look like I’m trying.

Mosey to the Old Faithful red balls.  Bear crawl lunge walk alternating at each ball.  Then same going back…well let’s just do them backwards!  Huge mistake(sounded so good coming out of my mouth). A few potato pickers in between so that the Q can catch his breath.

Mosey to the alley for some chair and walking BTTW.  Another short trip to the fountain for derkins and step ups then to COT for a short ab o rama.

Side note for Royale: I struggled, but did remember the exercise names and although I did get a little in my mouth I did not toss the merlot(I don’t know which one of you wins the bet…or did you both bet against me?)

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Ballroom dancing machine

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  • QIC: Trucker
  • When: 03/21/17
  • Pax: Deep Dish, Gilmore, MASH, Culture Club, Change Order, Cotton eye, Uncle Cracker, Anchorman, Barry Manilow, Fire Marshall Bill, Mr T, Chicken hawk, McGrufe, Smithers (FNG)
  • Posted In: The Ballroom

This backblast will be as simple as Change Order’s pole dancing – short and odd. We had a FNG show up this morning and as we began to introduce ourselves, Anchorman was questioned why he introduced himself as his F3 name, not hospital name. YHC gave the standard statement and we strolled around the parking lot to halfway down the road towards the warehouses. YHC threw on his ruck and offered a spare, but no PAX accepted. Circled up for:
15 SSH
15 IW
15 good mornings
15 merkins
15 LBCs
25 hello dollies
15 Moroccan nightclubs

lined up in 2 lines. Line 1 did suicides up the hill while line 2 did merkins and LBCs till first line was done, flapjack. Mossy to warehouse wall for wall sits and pass the ruck down the line and back. Ab Lab: LBCs, boxcutters, rosalitas, flutters (crowd pleaser as the cadence changed), and big boy sit ups. Wall sits again with 1 OH press then pass down line and back.

Introduced the FNG to Jack Webbs – only went to 7 since this is a moderate AO. Line up and sprint to/back the length of parking lot.

Mossy to other end of parking lot, wall sits for 2 10-counts, 10 merkins, rinse and repeat. Change Order poll danced on Anchorman and Anchorman felt something hard……

Mossy to storage center and the railings. Was hoping to do reverse pull-ups, but the lower bar interfered so modified. 10 erkins on top bar, 10 declines on lower bar, 10 erkins on lower bar, 10 derkins on top bar. 20 LBCs OYO and 20 flutters, then mossy to COT.

As always an honor to Q the Ballroom. Prayers to Mr. T for finding the fire again to post, YHC M’s Aunt with Lung and Brain cancer, CAH and fostering of kids. Read the newsletter and good luck to the PAX running in the P200.

Trucker

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60 minute man

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  • QIC: Jekyll
  • When: 3/18/17
  • Pax: Senator Tressel, Short Sale, Smuggler, YAT YAS(FNG), Culture Club, Cable Guy, Crash, Fish Sticks, Change Order
  • Posted In: Alcatraz

We need a co Q they said.  You’ll have help they said.  Only half of the hour they said.  APB for @Cerrano.  My man sends a crack o dawn tweet that he aint coming.  Multiple choice: a. #smartsack(sick/M sick) b. #heartsack (preparation for #LP9) c. #fartsack (up late, potential boys night out #jester d. All the above (tough to pull off but been done)

So far, we have yet to hear the results- weigh in on twitter with a simple “a, b, c, or d”

#Cantore was lurking but stayed away.  Alcatraz has a mysterious relationship with him and usually closes the dome. (let that be a lesson to fartsackers everywhere.  Alcatraz dont close unless Q closes it) His presence was felt however by an early morning shower and flatback LBCs on the tennis courts during COP.  #crowdpleaser Get acclimated.  I digress.

We had an even 10 that included #respect worthy FNG formally known as Johnny Bowman.  From hence forth he will be known as YAT YAS.  Ask him.  Interestingly his “sponsor”- the guy who got him to come was his 21 yo 2.0 and F3 Rock Hill’s own @Crayola.  Its an unwritten rule but you gotz to accompany your FNG to his first work out.  Being 21 and a member of an institution of higher learning, Crayola was probably just coming in as YAT YAS was lacing up his boots.  Still may make him do some burpees tho.

Disclaimer disclaimed.

Run to tennis courts for COP of Usual suspects, SSH, Merkins, Monkey Humpers, LBCs, Moraccan Night Clubs, Squats

The Thang-

  • Partner up opposite side of courts, suicides on tennis lines and meet in the middle for parter hand slap merkins.  10 reps, 3 rounds
  • suicides, meet middle for partner squats. 10 reps, 3 rounds
  • bear crawl to center, some kind of exerice (i forget) backward bear crawl back.  3 rounds.
  • 6 minutes of Mary (LBC, Freddie, Rosalitta, Hello Dolly)

Mosey to rock quarry- all exercise done in cadence.  between round run, shuffle nur up hill to tree and back

  • curls 10 reps x5
  • overhead press 10 reps x5
  • tricep extention 10 reps x5

Mosey to COT

Fun work out this morning.  Great to have new blood- Welcome YAT YAS.  Discussed monthly theme of #wisdom. how could you improve by observing life from 40k feet instead 10k?  talked about F3 mission and 5 core principles.  PAX supported YAT YAS and each other with no man left behind.  Several met for the requisite ball busting at #coffeteria

Great work men!

Jekyll

 

 

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Laces out trip to Brayden

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  • QIC: Hi-Hat
  • When: 03/16/17
  • Pax: Blades, MacGuyver, Skate Or Die, MP, Boeheim, Old Bay, Airborne, Hi-Hat
  • Posted In: Laces Out, The Fort

8 PAX showed up for a running route down 160 combined with some speed work in the Brayden neighborhood.

The Route:

We left FMHS and headed down Munn Rd, left on Kingsley, and left on 160. Blades and MacGuyver turned on the afterburn after that and were little specks on everyone’s radar. After a couple miles we turned right onto Brayden Blvd. It’s about a quarter mile downhill to the end of the street, so we did hill repeats up and down the street. We got about 2 or 3 in and headed back.

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To The Lake and Back

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  • QIC: Senator Tressel
  • When: 03/16/17
  • Pax: Gears, Spud, NASA
  • Posted In: Tempo

Gears, Spud, and Nasa joined me for a nice run to Windjammer Park and back on perfect, brisk, winter morning.  We took a detour on Snapper Point Drive for another view of Lake Wylie and another hill climb  Total distance was 5.5  miles with good conversation all the way.

 

 

 

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March Madness 64 Ruck Style

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  • QIC: Trucker
  • When: 03/17/17
  • Pax: Spitz, Lugnut, Cheddar
  • Posted In: Slow Burn

SLowburn Ruck AO: Trucker on Q. Ruck to BAX town center and loop around parking lot. Circle up for March Madness 64. 64 squats, 48 IW, 32 LBCs, 24 up-right rows, 16 overhead presses, 12 merkins, 8 swings, 6 erkins, 4 derkins, 2 burpees, 1 burpee. clinb stairs, bear crawl to corner, side shuffle to other corner, luge walk to stairs, down stairs, side shuffle to other stairs and walk parking lot loop. Rinse and repeat and then up/down stairs. Ruck around town center to AO.

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