The Hive 2017.04

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  • QIC: Tesh
  • When: 01/27/17
  • Pax: Subprime, Tesh
  • Posted In: The Hive

Week 4 of 2017!  Subprime saves the day coming in on two wheels…

Warmup

Mosey to the back corner of the parking lot
SSH x20, WM x10, Hillbilly x15

The Thang

3 rounds of 10 minute AMRAP

Russian twist x15
Butterfly chest press x10 EA
Bigboy situp x10

Lateral swing x10 EA
Tricep ext x10
Chest pass x10

Clean and press x10 EA
Overhead squat x10
Curl x10 EA

Moleskin

I was almost alone once again for this workout.  I really don’t mind being alone when exercising.  (I’ve found I actually push myself harder.)  Subprime let it be known that he was so glad he made it out to avoid having to fly solo, and I must admit, I was glad as well.  I just have to remember, you can’t cheat off anybody’s paper when you take the test.  So we must learn to be confident even when alone/sick/scared/uncomfortable…

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Didn’t have time to make it fun

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  • QIC: Birdcage
  • When: 01/27/17
  • Pax: Geronimo, Skate or Die, Kielbasa, MP, Harry Carry, Zimern, Gas Station Caviar, Chicken Wing, Pin Up
  • Posted In: The Fort, Varsity

But I did have time to make it terrible. Theme for the day….HIITs workouts don’t need timers. The crowd o’ed and ah’ed after the announcement was made. Is there such a world? Lets find out, together. Disclaimer, keep up with me, dont hurt yourself, Skate or Dies site so sue him.

The Thang

Continued to mess with everyone’s head as we warmed up (partially) before we went anywhere. Windmills and Mountain climbers got us warm enough to mosey. Had to get in an indian run. Only about 3/4 of a mile so Ive had better. Warm ups continued with squats, Moroccan night clubs, and dips. Warmups continued with a few series of 50% 75% and 100% lengths across the parking lot. Ok, now we are all warm.

We split into 3 groups and prepared for some gassers. An all out sprint about 100′ to the top of the hill and back while your teammates were catching their breath. As soon as the group got back the next row went. Each team had 3 people so you had about 40 seconds in between runs to try and catch what breath you could. This went on for 15 minutes straight. Yea, no timer, still a HIITs workout.

We all looked like runners out there so time to slow things down, kinda. Next series consisted of everyone on their 6. Series as follows with 10 seconds in between :

crunches 50       freedy mercury 1 minute     sit ups 20           heels to heaven 20

Side crunch left 20        side crunch right 20

The goal was to finish the exercises that were O.Y.O. faster so you could recover longer waiting on the six. Sounds good but made you go harder and ultimately made you NEED the extra recovery time. Im a bad bad man. After the series, mosey around the parking lot. Then we hit the burpees. I broke my own rule but we did them anyway. 10 burpees to keep everyone winded. Mosey again around the parking lot.

Last group of exercises was kinda like a indian run (Actually stole this one from Pusher). In a row, plank while the 6 bear crawled out front. Keep going until everyone had crawled twice. 10 seconds rest. Then we did it again with LBC’s and frog jumps for 2 full rounds.

Ok 3 minutes to get to COT and we were like 47 miles away.

We made it just in time.

Moleskin

Always great to be invited to q. I cherish the opportunity to take myself out of my comfort zone. Yea this may surprise some but generally I am a reserved guy. I lead at work and am no stranger to being in front of people but that’s different. F3 stretches my social skills. I can here some of you know saying “WTF…Birdcage never shuts up”. That’s partially true but a necessity for me. Humor is my way of communicating. You guys are all just the recipients of that. Thank you for the invite Skate or Die and for all those that came. Prayers for Jeffs wife, our country, and our families.

Birdcage out

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Rock Region February Time Line Prebalast

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  • QIC: Apache
  • When: 02/01/17
  • Pax: All Pax of F3nation
  • Posted In: Uncategorized

F3nation The Rock Region 

February is one of the shortest, but for F3 Rock Region it is a busy one. Here are a few dates we as a region need to put on our calendars and save the dates..

“Make a point to continually search for a better way of doing things, even when things are going well, to ensure that a better alternative has not been overlooked and to keep your creative talents in practice.” – John Maxwell

Bible Study: See Smiley Face http://f3nation.com/2017/01/26/pre-blast-f3-the-rock-region-bible-study-from-this-day-forward-five-commitments-to-fail-proof-your-marriage/

As the Rock Region grows so will the communication process. We are all works in progress and will learn and grow stronger together my brothers…

. “Your ultimate goal as a leader should be to work hard enough and strategically enough that you have more than enough to give and share with others.” John C. Maxwell

And always remember be your #Brotherskeeper

Leaders leading leaders in the F3nation

Any Questions or suggestions please get in contact with QIC in charge of event or YHC

Aye!!! Apache!!!

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PREBLAST: Pre-Ruck before the Dragon Convergence

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Are you soooo ready to celebrate the 1yr Anniversary of the Dragon this Saturday (2/4/17) that you just cant wait till 0700?  No worries, grab a pack and meet YHC to do a pre-beatdown Ruck March/ Workout.  We will meet in the same parking lot area as we normally do but at 0530.  We will leave from there to conduct a short ruck around the block (approx. 3mi) as a warmup before the big game.

This ruck can be used to go towards Pathfinder or to just come out for the experience and fellowship.  If you don’t have a pack, hit me up and I will make sure we get one for you to use.

Saturday Time Schedule:

0530  Meet up for the pre-ruck

0545  Depart from the parking lot

0655  Arrive back to the parking lot

0700  Dragon Convergence BeatDown Commences

0745  Dragon Convergence BeatDown Ends

0800  Football on the Field!

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Pre-Blast – Final – P200 2017 Triple Down Training

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  • QIC: Rooney
  • When: 03/11/17
  • Posted In: Pre-Blast

Final P200 training triple down – Saturday, March 11th.

Here is the weinke:

Run #1 (6 miles):
-AO – WEP (The Fort)
-Launch – 5:50 A.M.
-10K down Old Nation Road
-This will give us time to get back and allow Pax to post at the Yard or WEP for a boot camp!

Run #2 (5 miles):
-AO – Baxter Starbucks (Flight Plan/Clydesdales)
-Launch – 11:00 A.M.
-“Street of Dreams” sponsored by Funhouse – Through Baxter

Run #3 (5 miles):
-AO – Baxter YMCA back corner by field (Run & Gun)
-Launch – 4:00 P.M.
-“Biscuit Run” through Kingsley (5.5 miles)

Each run provides a variety of terrain. Run 1 and 3 have some hills, but nothing completely terrible. Run 2 has several horrible hills. In addition, I am trying to minimize running on sidewalks or 160 as much as possible to avoid traffic, exhaust and the pounding on our legs.

Go for 3 runs and a bootcamp, 3 runs, 2 runs, or 1 run! This is a great opportunity to push yourself leading up to the P200. In addition, why else would you run three times in one day if other PAX weren’t there to push you.

This is open to all PAX. Please send out to other PAX not doing the P200 and tweet!

Until next time ….Aye!

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Déjà Vu

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  • QIC: Gridlock
  • When: 1/30/2017
  • Pax: Assassin, McGruff, Tesh, Spitz, Lugnut, The Librarian, TPS, Handy Manny, Change Order, Decibel, Car Bomb, Trucker
  • Posted In: The Armory, The Fort

We had 13 out at Armory this chilly AM. 3 of which rucked a few miles beforehand.

The first thing the PAX may have noticed; this workout seems a little familiar. YHC admits theft from Trucker and Deacon.  Thanks guys. Very little creativity this morning.

Warm Up:
SSHs (16x), Imperial Walkers (16x), Slow Sumo Squats (16x), Wind Mills (16x).

Real slow mosey/walk to the middle parking lot.

The Thang:
YHC had the PAX pair up (better to be in pain with another).
In 8 different parking spots two exercises were written in chalk.
Each PAX started at various parking spots.

The goal: Complete the two exercises, run a lap around church parking lot, then move onto the next exercise. As you can see, 16 was the magic number.

  1. 16 Squats w/ kettlebell over head  /  8 Curls each arm
  2. 8 Figure 8’s both directions  /  16 Kettlebell Swings
  3. 16 Skull Crushers  /  8 Kettlebell Merkins each arm
  4. 16 Upright Rows  /  8 each direction Around the World
  5. 16 LBC with kettlebell  /  8 Travolta’s each arm
  6. 8 Shoulder Presses each arm  /  8 Lawn Mowers each arm
  7. 16 Triceps Extensions  /   8 Halos both directions
  8. 8 Lawn Mowers both arms  /  8 Bent Rows each arm (what the heck is this????)

Rinse and repeat as many times as needed! We all got around 1.5 times through the parking spots.

Circle of Trust
Name-o-rama
Announcements:  Check the weekly newsletter

Prayers & Praises
Welcome to Car Bombs new little girl!

Empathy
I think it safe to say, many of us are so caught up in our own fast moving selfish lives, we don’t leave much room to “join-in-life” with others. Here are a few questions to ponder:

  1. How often do we step out of our comfort zones to build new relationships?
  2. Better yet, how “deep” do we allow those relationships to go?
  3. Do we share in the lives of others enough to care about what they are going through?

You see, it is pretty easy to lack empathy for others if you don’t know them. Over the last month I’ve realized this is an area of my life that needs a lot of work. I am guessing I am not the only one.

Challenge:  As we end this month of focus on “empathy”, think about a new relationship you can form. It may bring you out of your comfort zone. Heck, you might even be turned down.

But, you never know, this new relationship may be with an individual you can empathize with when they go through one of life’s trials.

God has designed us so that we must have relationships to grow into all that
He desires us to be.

Last questions:  Who will come beside you when your world falls apart? Will anyone know you well enough to empathize with your situation and encourage you despite the outcome. These times will come. Don’t go through them alone. 1 Samuel 23:16-18

It was a pleasure leading this chilly morning! Aye.

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Children’s Attention Home Meet & Greet

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  • QIC: Reborn
  • When: 01-28-17
  • Pax: Twister, Smiley Face, Ryder, Walker, Burgundy, Reborn, NASA, JAG, Buckeye (FNG), RavenClaw (FNG), Beethoven (FNG), OBJ (FNG), Curry (FNG), Travolta (FNG), Izerman (FNG), Chihuahua (FNG), The Boss (FNG), Striker (FNG), King Hawk (FNG)
  • Posted In: Uncategorized

8 High Impact Men took some time out of their normal schedules today to head to the Children’s Attention Home in Rock Hill for a meet & greet with the young men of the home. It was a great time of fellowship and conversation. It was a blessing to hear some stories from some of our PAX I had never heard and to get to know the young men on their level.

THE THANG

15-Min. of fellowship, mingling, and conversation.

Explanation of F3 Mission and its core principles.

Brief explanation of how PAX received their F3 names.

Naming of FNG’s at the home. Welcome to all.

Closing.

COT.

NAKED MOLESKIN

Thank you to the ones who showed up today and to the ones who have been praying for this event. I know we can be extremely impactful in the lives of these young men and one day the leader that is within them will be exemplified in their daily lives.

Thank you to NASA for stepping up to be the Site Q and for Destiny for being the Q of the first workout to be held on 2-11-17 at 1600. The workout following that will be on 2-18-17 (Walker on Q) and then every other week.

Workout Q’s will be responsible for the following: Explaining F3 and giving the disclaimer at the beginning of each workout; Leading the 45-min. workout (be aware of the physical abilities of the young men and adjust accordingly); Hold a short devotion incorporating the Monthly Theme that our regions are using; Naming any FNG’s and inserting; Write a BackBlast; and marketing of the workout to build interest throughout the regions.

We will continue to support CAH by holding off-site events, grounds support, and goods drives. These will not be on a regular schedule, but will be marketed throughout the regions so all are aware of them.

Remember: Photos and videos are not allowed during any of the events we hold for the Children’s Attention Home for security purposes.

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Burpees and Bear Crawls together…OH MY!!

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  • QIC: Longshanks
  • When: 01/28/2017
  • Pax: Wild Thing, Reborn, Nemo (FNG), Andretti (respect), Snooki, Royale, Longshanks
  • Posted In: The Deep

3 Pre-ruckers and 1 Pre-runner headed to the Deep this morning to get a little extra credit in before the main event. 3 more joined in (including 1 FNG that Reborn EH’ed) after all the pre-fun. Standard FNG Disclaimer given and off we went.

The Thang

Mosey over to the other side of campus with some high knees, butt kicks, and toy soldiers added in. Circle for some COP:
25 x SSH
10 x Windmills
10 x Imperial Walkers
10 x Hillbilly Walkers
10 x Plank Jacks
10 x Slow Merkins
10 Count Honeymooner
25 x Mountain Climbers

Mosey to the back of the school.
People Chair for 30 count
20 Dips (OYO)
10 Step ups each leg (OYO)
People’s chair with shoulder press x 20 (IC)
20 Dips (OYO)
10 Step Ups each leg (OYO)
10 wide arm merkins (OYO)

Mosey to the side of the building near the football practice field.
Lucky 7 using the basketball poles.
7 Carolina Dry Docks at the first pole
7 Squats at second pole
7 LBC’s at third pole
Run back to the first pole and repeat until 7 rounds are complete
30 Hip Slappers just for fun after the lucky 7.

Mosey to the main strip at the front of the school. Start at the first cone (cones are 10 yards apart) #burpeebearcrawl100
10 Burpees, bear crawl to next cone
9 Burpees, bear crawl to next cone
8 Burpees, bear crawl to next cone
7 Burpees, bear crawl to next cone
6 Burpees, bear crawl to next cone
5 Burpees, bear crawl to next cone
4 Burpees, bear crawl to next cone
3 Burpees, bear crawl to next cone
2 Burpees, bear crawl to next cone
1 Burpees, run back to the first cone

(YHC really wanted to rinse and repeat this bad boy, but the FNG wasn’t having it)

Once back at the first cone, YHC let each of the PAX know that each cone had an exercise and rep count and for the next 15 minutes we would be going through the cones AMRAP style.
No exercise on first cone, just the starting point (everyone got 3 rounds in).
1. 25 LBC’s
2. 20 CDD
3. 5 Burpees
4. 20 Flutters
5. 30 Hip Slappers
6. 40 SSH
7. 10 Wide Arm Merkins
8. 25 Squats
9. 10 Diamond Merkins

Mosey to the cars and drop the cones off. 20 monkey humpers OYO just because someone mentioned monkey humpers.
Indian Run to the shovel flag (taking the longest possible route) for the Pledge of Allegiance. Mosey back to the cars for COT.

Announcements – CAH starts tonight at 4:00, YETI on Feb 18th, Savage Race Mudrun on May 13th (pre blast here – http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/ )

Prayers – Witch Hunt and his family at the loss of his father-in-law, Royale and his dad dealing with addiction.

Moleskin
1. Welcome FNG Nemo. Great having you out this morning. Thanks to Reborn for coming up from RH to give him that EH.
2. Pretty Sure Wild Thing won the Burpee Bear Crawl 100.
3. Thanks Royale for having me out to The Deep. Love coming out to Q this AO.
4. If you get the chance, go out and see some other regions and see some of the things they are doing not only in their workouts but also in their community. It may give you some new ideas for things to do during your Q, whether it be new exercises or a new format of presenting exercises. Plus a great chance to make some new friends.

Longshanks out!!

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No Fear at the Coop

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  • QIC: Kielbasa
  • When: 01/25/17
  • Pax: Birdcage, Bounce House, Cash, Chicken Wing, The Fridge, Geronimo!, GSC, Harry Carey, Huckleberry, Java, Kielbasa(QIC), MacGyver, MP, Nomad, Pin-up, Skate or Die, Sugarbug, What Did, Zimmern
  • Posted In: Ring of Fire

This is my first BB after leading F3 workouts three times so far. As an F3 beginner my greatest fear is that I would mess up cadence or my routine would not be demanding enough for the PAX. Fortunately all experienced F3 goers know how to modify up. So for those who fear Q-ing listen up. If Kielbasa can do it, so can you. Just be prepared yourself and go! This is how it went at the Coop.

The Thang

Mosey /Indian run 4 rounds
Circle up:

In cadence
20 SSH
20 Imperial walkers
20 Wind Mill
20 Lowslow squat
20 Merkins

By the hill Reversed Bear crawl 2 x 50 feet
Teams of 2 accumulative 100 reps of each exercise
As partner 1 runs 200 feet up hill, partner 2 performs:
Merkins
Squats
Carolina dry docs
Dips
big boy sit ups
Side crunches
After completion we moved to the wall.
Human chair 2 x 10 SLS
Balls on the wall with 10 push ups 2x
Cool down
Karaoke 2x 100 feet
200 feet run w butt kicks and knees up
10 Wind mills
10 cherry pickers

COT.

See you in the gloom!

Kielbasa

 

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Sad Clown Slaughter coming to Chester

F3 will expand again, and plant a workout location in Chester!

Saturday, February 11th, 7am at Chester High School

We are headlocking all the men of Chester for a good old fashioned sad clown slaughter in the heart of the Old English District at the home of the Cyclones.

For the potential FNGs:

F3 stands for Fitness, Fellowship, and Faith.

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

We have five core principles:

  1. All workouts are free of charge
  2. All workouts are open to all men
  3. All workouts are held outdoors-rain or shine, heat or cold
  4. All workouts are peer-led in a rotating fashion, no training or certification is necessary
  5. All workouts end with a Circle of Trust

More information can be found at f3nation.com, and you may want to brush up on the lexicon and the exicon,

 

 

 

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