Rose Bowl hangover

2017-01-05Leave a comment

QIC: Trucker
When: 01/04/17
Pax: Olaf, TPS, Cha-Ching, Package, Bouncehouse, Fishsticks (runner), Change Order, Jekyll, Cheddah, Aquaman, On the Rocks, Longshanks, Crash (runner), Zima (runner), Senator Tressel (respect), Baitshop, Falcon rest, CSPAN, Trucker
Posted In: Pantheon

YHC surprisingly woke up Wednesday morning after flying home from the Rose Bowl on the red eye the previous day energized to lead an always good group of PAX despite the heartbreaking lose by Penn State. During the game YHC kept thinking about the weinke and kept saying that if Penn State wins, we won’t do burpees or run a lot; but if we lose then burpees and running will be part of the weinke. Unfortunately, Penn State couldn’t make a first down on the last series of the game and we gave away a win to the real USC. Despite the loss, I was extremely grateful for such a great season when no one expected this, we were still winners. So how do I incorporate losing into my weinke? The thang:

A nice mossy around the parent drop-off circular road

COP that included IW, Windmills, Merkins, SSH, and slow squats (plus a skid mark from Package)

Line up at one end of the parking lot for suicides (punishment for not being able to run 4 yards for a first down).

Start at the first parking lot stall line and do 5 burpees
Run to third parking lot stall line and do 2 diamond merkins
Run back and repeat exercises at each parking lot still line (just like suicides)
Run to the sixth parking lot stall line and do 4 wide arm merkins
Run back and start over again….you get the drift
9th parking lot line do 9 military merkins
12th parking lot line do 26 LBCs
15th line do 19 squats
18th line do 4 Carolina dry docks
21st line do 12 side squats
24th line do 18 flutters (double count)
27th line do 7 burpees

Mossy around the parking lot to complete a route that looks like the number of points Ohio State scored in their bowl game (sorry but had to do it)

Line up at end of parking lot again and do 1 true set of sprints utilizing the landscape medians

COT
Congrats to Bouncehouse for almost getting through the suicides twice (wish I was 17 again), as well as a few other PAX who were into their second round (Aquaman and Longshanks). So just one more tidbit about the number of exercises during the suicides. if you combine the first two you get 52 – # of points USC scored, combine the next 2 and its the # of points PSU scored. 26 is the jersey number of our MVP – RB Saquon Barkley, the next three is the total rushing yards he had in Rose Bowl (194), the next is the jersey number of our star WR – Chris Godwin who racked up 187 yards in receiving.

Thanks PAX for posting on a morning where I was still sleep deprived from my quick trip, you all make me and other PAX accountable and help push through when we don’t seem to have any energy. I am also honored that 19 PAX showed up as well.

Announcements: Joe Davis was to be this Saturday but has been postponed to Jan 14th due to snow. FYI, there will still be a “ruck in the snow” this Saturday. Follow CSPAN for more details. Yeti is fast approaching as well (Feb 18th) and starting this week there is a Ruck workout each day of the week for those who are doing the April GoRuck Challenge. Only 113 days till that CSAUP!!

Prayers to Olaf’s M and family, teachers and students heading back to school, and 1 more that I can’t recall (this is what happens when you do write your backblast the day of Q – DO backblasts!!!!)

As always, thanks for the opportunity to Q!

Trucker

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The Fort/The Rock – 2017 Bible Challenge – Pre-Blast

2017-01-05Leave a comment

QIC: Mr. Clean and Twister
When: 2017 - January 31st 2018
Posted In: Uncategorized

Read the Bible? I can’t do that! Too Hard! Not Enough Time!

Yes You Can, No It’s Not and Yes There Is!!

Join Mr. Clean and Twister starting on Feb. 1st for the 2017 Bible Challenge. With a reading plan, twelve months and lots of support you can do it and it Will Be A Game Changer!

What do you need to do?

HC and send your name and Twitter handle to Mr. Clean and Twister so they can set up a group IM
Get the plan
Get a Bible of your choice
Start Reading
We will have monthly regroups for encouragement and discussion – dates TBA.

Questions? Contact –

Mr. Clean – ckeenum@budgroup.com or twitter @F3_MrClean
Twister – djthieman@gmail.com or twitter – @davidthieman

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Not cold for long…

2017-01-05Leave a comment

QIC: TChaser
When: 01/05/17
Pax: Fest-I-Fun, Whitney, Bob The Builder, Bonsai, Lil E, Java, Deer Hunter, Shady, Fratboy, Tesh, and FNG "HeeHaw" (Fest-I-Fun's father - RESPECT!)
Posted In: Laces In

YHC must admit to a lack of enthusiasm last night/ this morning for the Q today. No particular reason – love the AO, love the usual crowd of brothers, don’t love the cold but for some reason, I just didn’t have that spark. Pulled into the lot at WEP and saw a few milling around and passed some of the #LacesOut crew putting in work on the roads and my spirits were lifted…somewhat. That special feeling of being part of a group that holds you accountable and inspires you was filling me but, again, something was just off. So, I shrugged out of the car at 5:10 and joined the smallish group that was circled up and getting ready to go. More rolled in and, with a good number of new faces to me, I gave an admittedly uninspired disclaimer and welcomed the FNG.

Still not quite feeling it, we moseyed over for a quick warm-up of SSH, low slow squats, Moroccan nightclubs, IW and a plank series. The mosey then took us to the little parking lot across from Veteran’s Park for the beginning of the Thang.

The Thang

Up and over the wall, up the hill for 1 squat and back down ot the far curb. Repeat with 2 squats, then 3, 4…on up to 10. (idea stolen from Bonsai)

Watching the Pax push and getting a push myself from Lil E, the feeling was coming back. Mosey on over to the semi-circular steps just down from Veteran’s Park.

Merkin Stair Climb was in the cards for two round…basically, just merkin your way up the 2 levels of steps (short bear crawl in between) then jog around the top past Santa and repeat. Wall sits while you wait. Feeling better and inspired by the effort of the Pax, we mosey over the to Pyramid Steps by the Fort Mill Church of God.

Pyramid Steps work – up and over the steps with 1 burpee on the other side, then back across the bottom for 5 lunges. Repeat with 2 burpees/4 lunges, etc. etc.

Time was running short so we began the mosey back. YHC asked Bonsai to take the lead back to Veteran’s Park so I could hang back with the FNG. A nice discussion at a friendly pace and we were quickly back to Veterans Park where the FNG led us in the Pledge of Allegiance. Mosey back to WEP as I hung with Lil E and the 6 and we undertook a few minutes of Mary (dealer’s choice) before the COT.

Announcements (light but read the newsletter), prayers and praises lifted up and then BOM for the take out.

Today was one of those days that, if not for the accountability of F3, I would have been firmly squared away in the fartsack. Not getting better. Not meeting new faces. Not leading leaders. Not really BEING. This one was a re-confirmation of just getting out there. You don’t have to have your best to be moving towards your best. The Pax WILL inspire you in some way each and every time you post. Get out there!

TChaser, out.

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Pre-blast for the Brothership

2017-01-05Leave a comment

QIC: Fish sticks
When: 01/06/17
Pax: All Pax
Posted In: Uncategorized

The Brothership opened late last year to take advantage of the newly opened (LPL) parking deck in the Kingsley development off 160. After a few encounters with security, we were forced to run from the law or abandon the deck. Given this, the Brothership is taking a temporary break starting 1/13/17. Fish Sticks and Repeat are on Q this Friday (1/6/17) for a special full body beat down. Come out for the last taste of the Brothership (for now). Bring a ruck, kettle bell, or just run circles around us (like 19er does) just make sure you are there. 0500 at the Fort Mill High Track.

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If you can think it, the PAX will do it!

2017-01-04Leave a comment

QIC: Chicken Wing
When: 01/04/2017
Pax: Chicken Hawk, Peabody, Mission Impossible, Ginzu, Skate or Die, Kielbasa, McGuyver, Training Wheels, Harry Carry, Cross Check, Fire Marshall Bill, Snap Hook, Java, Dixie Chicken, McKraken (FNG), Chicken Wing (QIC)
Posted In: Ring of Fire

As YHC was perusing the twittersphere, I was fortunate to be able to jump on the opportunity to Q The Coop. The Coop is a special place and is near and dear to me. Anytime the opp comes up, I am on it. Today all the PAX brought their A game and we had a new FNG from Cali that Gears EH’d. As a chiro, McKraken was named and his opportunity to serve just appeared before his eyes like a glorious sunrise coming over the horizon.

After some pleasantries and disclaimer, 16 of us were off.

Mosey through the parking lot with high knees, job, butt kickers, shuffle until we hit a stretch of pavement that beaconed to us for a COP.

LSS x 17 IC
Windmills x 12 IC
Merkins x 15 IC, slow count, hold
Peter Parkers x 15 IC
Mountain Climbers x 15 IC

Mosey to band camp.

Lined up on the goal line facing other sideline. Did scissors (basically a lower body jumping jack down the line, staying on the balls of your feet) to the other sideline. Shuffled to 25 and repeato at 50, 75, and goaline.

The Thang

Count off by 4s, some group of 5 and one of 3 when there where 16 of us….come on!!?

Break into small groups. Each group takes a corner starting at goaline and up to the 50 yard line.

5 Burpees, 5 Squats IC, and 5 Mountain Climbers IC. Move to next corner and do the number.
10
15
20
15
10
5

Circle up and spoke about empathy. Have to walk in ones shoes and have a personal relationship for true empathy.

Back to the goaline.

100 yd AYG. 10 bombjacks at the other side as a group.

Repeat two more times.

Line of for a bear crawl indian run towards COT.

Mosey after two runs to COT.

4 minutes of mary.

COT.

NMM

– Prayers out to Kiran for her battle.
– Think about your 2017 word, use it as a guidepost, have a PAX keep you accountable, they should know your word. Make your goals, set intentions, stick to them, if you break the intention, dont give up and refocus.

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Being Attentional at Block Party

2017-01-04Leave a comment

QIC: Old Bay
When: 01/03/17
Pax: DoubleD, Cooter, MacGyver, Zimmern, Java, Old Bay
Posted In: Block Party

Six pax took their chances with the weather and posted to a soggy (yet not too cold) WEP. YHC was humbled by the opportunity to Q at AO. The theme of this workout would be my word for 2016, “attentional”, which is quickly described as a combination of “intensional” and “mindful”.

Warm-up-o-rama

Run to small parking lot (between WEP and the Springs building) for warm-up part 1
* SSH x25
* Mountain Climbers x15
* Regular Squats (not low-slow) x10

Run to brick garden area near Springs building entrance for warm-up part 2
* Windmills x10
* Crab Cakes x10
* Morning Wood x10 OYO

Quick discussion about personal “Word of 2017”. Choose, Committed, Discernment were words picked by pax for the new year. YHC’s word for 2016 was “attentional”, which is not just paying attention to detail, but also being aware in the moment – NOT doing things in automatic mode. One area I still need to work on being attentional is in prayer. What are areas other packs feel they need to be attentional? Having a partner can help you be attentional by holding you accountable and paying attention to things you miss.

Pax asked to partner up before moseying to driveway beside Hobo’s

Two “attentionality” considerations when leading a workout:
* 1. Planning –
* Taking time to plan and prepare shows you take the Q responsibility seriously.
* Don’t do it for self glory. Do it for the F3 mission.
* 2. Execution –
* Be thoughtful and mindful as you lead
* Be observant of the pax how attentional they are. Help them be more mindful, when you can and where appropriate.
* Note places where attentionality tends to drift, and use that info for helping plan your next workout.
* An attentional workout is much more engaging, and much more likely to bring someone back

The Thang

Partner 1 runs lap
Partner 2 hits the circuit
* 5+n Burpees
* 10+n Crab Cakes
* 10+n LBCs
* 7+n Morning Woods
* 15+n Dips
n = number of combined laps by team

Most teams got about 7 rotations in before we ran out of time.

Back at COT, YHC mentioned that the litmus test for planning and leading an F3 workout is to ask yourself “Will this help the mission? Will this help to plant, serve, or grow small workouts for the purpose of invigorating male leadership in the community?”

I tried to keep us out of the swampy grass, but Cooter still was wishing for his dry yoga mat for the most of the workout. All the pax seemed to have choice words for the Morning Wood station of the circuit. No one could figure out which muscle groups it actually was helping to strengthen.

It was a pleasure serving the pax this morning. Thanks, DoubleD for the opportunity!

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Laces Out and Tempo to Converge Tomorrow

2017-01-04Leave a comment

QIC: Sir Topham Hatt
When: 01/05/2017
Pax: You
Posted In: Alcatraz, Laces Out, Tempo

Attn F3 Runners of The Fort (and anyone else who runs): Tomorrow – 1/05/2017 Laces Out and Tempo will converge to do a preview run of the new Joe Davis course for 2017. #Cobains for the last minute change but there were several reasons why YHC decided to not do speedwork.

I am sick and didn’t feel like doing mile repeats
Who wants to blow their legs up 2 days before Joe Davis Run?
Tempo needed a Q
See reason #1 again

Route can be found here https://www.strava.com/routes/7321015

Details: Post at the normal time and place for Laces Out. Fort Mill High School by the track for an 0500 launch. We will mosey down 160 to the start line of the Joe Davis course at WEP, followed by a fellowship run of the 5K course and back for COT at 0600. And for you pax doing the 10K on Saturday, don’t worry because it is a 2 lap course. The plan is to stick together to ensure everyone stays on course. This should be roughly 6 miles. Please also make sure to wear reflective gear and headlamp. Some of the course will not be lit.

So come on out and join in on some fellowship miles with the pax while getting a good run down of the course.

-STH

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20-17s Undercover

2017-01-04Leave a comment

QIC: Chicken Wing
When: 01/02/2017
Pax: Skate or Die, Chicken Wing
Posted In: The Snake Pit

It was a rainy, cool morning the day after New Year’s day. It was not enough to keep 2 hard chargers away from the prospect of getting stronger, getter to have early morning recess, shout out to C-SPANisms, and all it takes is one other PAX to motivate you, keep you in check, and make you better. Without the PAX challenging you, excuses start to form, habits start to weaken, and accountability falters. Challenge yourself to be holding other PAX accountable and ask for them to do the same for you.

Warm up was under the nice covered veranda, may be called a Lanai on vacation. This day was still a vacation, so let’s go with Lanai.

SSH x 20
Merkins x 17
Windmills x 20
Squats x 17
………..may be a few others.

Rain was really coming down. Reminded me of Caddyshack as he was having the best round of his life….didn’t end so well??

The Thang

Pillar Bits with left side a 20 count and right side a 17 count. Right side hit each arm if applicable. Excercises and pillar counts are representative!

L – Goblet Squats
R – Tricep Extensions
L – KB Swings
R – Should Press, each arm
L – Upward Row
R – Backward Lunge, each leg
L – Tom Brady’s
R – Forward Lunge, each leg
L – Front bell raise
R – Curls
L – Russian Twists

There were probably 8 more stations, you should have been there!

At the middle now.

20 burpees OYO
20 Partner Merkins

4 MOM

NMM

Great workout with Skate Or Die. It is sometimes not about the numbers, but more about getting to know the men around you. Thank you for always pushing and making me better!

Spoke about our word for 2017 and some of the intentions that we are striving for.

Great morning.

COT.

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Moderate Dancing in the Rain Puddles

2017-01-03Leave a comment

QIC: Chicken Hawk
When: 01/13/2017
Pax: Ditch Witch, Barry Manilow, Patton, Socrates, Gilmore, Change Order, Deep Dish, Mash
Posted In: The Ballroom

Nine men ignored the forecast and posted at Ballroom and were blessed by a rain free work out in the gloom.

The Message:

What is empathy? Empathy is to understanding as agape is to love. Crawl into your skin kind of understanding. Empathy is created through relationships or through experiences. Empathy cannot exist without Love.

Empathy is reaching out to that alcoholic, person whose marriage is broken, person that is showing signs of depression, is out of control with spending because you have been there, you can relate and you can help show them another path. Whose life is God calling you into?

The Thang:

Mosey across Gold Hill Road to the small hill and run some hill repeats.

High knees

Butt kickers

Side shuffle

Karaoke

Toy Soldiers

COP – SSH, Hill billy walkers, merkins, peter parkers, parker peters

Wall work:

Wall sit/ air press

15 Mule kicks

Wall sit / press

15 Mule kicks

Deck of cards – at the bottom of the hill paired up and grabbed a coupon. As one partner was doing the number on the card, burpee then number on card of exercise the other partner was running to the top of the hill and back. Partners flap jack.

Clubs – squats

Hearts – overhead press

Spades – Dips

Diamonds – curls

Mary

COT –

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The Hive 2016.52

2017-01-02Leave a comment

QIC: Subprime
When: 12/30/16
Pax: Tesh, Seacrest, Quack Attack, Backdraft, Subprime
Posted In: The Hive

Per Subprime:

5 at the hive for the #countdownto2017

5 rounds of:

10 KB swings

9 OH press

8 goblet squat

7 z

6 front and side lat raises

5 second squat hold

4 clean and press

3 burpees

2 farmers carry

1 set of push-ups 20+17=37 push-ups

*1 burpee for every time bell touches the ground

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