The Hive 2017.26

2017-07-102017-07-10Leave a comment

QIC: Tesh
When: 07/07/17
Pax: Asphalt, Rebel, Javert, Airborne, Assassin, Vernon, Tesh
Posted In: The Hive

The year is halfway over… I hope everyone is halfway to their goals for the year.

I was expecting this to be a light showing since Indepence Day seems to send everyone in vacation mode, but it was above “average” so I was pleasantly surprised.

Warmup: SSH, Jimmy Carters, Hillbillies, Good mornings

The Thang

Do each set of exercises then run a lap, add 5 to each exercise and run a lap
Row x10, dip x15, snatch x10
LBC x15, Russian twist x10 with bell, Russian twist x15 without bell, flutter x15
(The Russian twists were with feet locked on bleachers, going back as far as you can stand it)
KettleBall squat x10 (like a wall ball), curl x10, freddy mercury x15

To finish out time: Clean&Press x15 each arm, Arm protractor w/ bell

Back to COT. Thanks to all the PAX that show up every week. Every workout is a blessing. I hope to see you next week.

TClap |

Suffering for Freedom

2017-07-072017-07-10Leave a comment

QIC: Reborn
When: 07/07/17
Pax: Yzerman, Chihuahua, Travolta, Curry, Eagle Eye, Casanova, Sherlock, Gru (FNG), Anchor Bar (R), Decibel, Roxanne, High Pockets, Chicken Hawk, NASA, Reborn (QIC)
Posted In: Guidance

14 other PAX, including 1 FNG (Gru) made the choice to join YHC on Friday evening for a lesson in Freedom at the Rock/Fort Region outreach workout rightly named Guidance. Thank you all for joining us and for taking the time out of your evening to serve others.

After I gave our F3 disclaimer and some rules on safety we began with the following:

WARMUP

We took a short mosey up the hill to First Christian Church for some level ground for our warmup led by Sherlock, which was performed in cadence: Merkins, Moroccan Night Clubs, Imperial Walkers, and Peter Parker Peters.

THE THANG

We then took a mosey down Edgemont Rd. towards Glencairn Gardens where I noticed a Veterans’ Monument a little over a month ago when Chicken Hawk was on Q. As we moseyed to the Gardens we performed shuffles, karaokes, high knees, and butt kickers. We ended our mosey above the monument where the American Flag was and stated the Pledge of Allegiance led by Curry.

We then took a mosey to the front of the monument and partnered up. I asked one partner to perform the exercise called out in front of the monument while the other partner ran a short lap around Glencairn Gardens. Then flapjack. We performed two sets of each exercise. Once the partners were completed with each set they were asked to plank for the 6 so we would all stay together. The exercises performed at the monument were as follows: Irkins, Dips, Step Ups. Some of the PAX modified due to slight injuries.

At specific times during the workout I talked about Freedom and how we as Americans have achieved it by the sacrifice of others who were represented at the monument.

We then took a mosey to the side lawn of First Christian Church to the wood cross near the parking lot. We then had some ab lab performing the following exercises: LBCs, Dying Cockroach, & Big Boy Sit-ups. These were led by Travolta and Curry.

After we had ab lab I discussed the Eternal Freedom we have because of what Christ did for us on the cross, and then discussed how we should not take it for granted or use it in evil ways. See NMM below.

We then moseyed back to the COT. It was great to be back with the young men tonight and they are all getting stronger physically, mentally, and spiritually. I can’t wait until I return to be with them again.

Tclaps to Curry, Travolta, and Sherlock for earning their F3 shirts today as they have been attending workouts regularly, were able to state what the 3-Fs of F3 means to them personally, and led a portion of the workout.

NMM

Freedom. We have celebrated our country’s freedom this past week in many different ways. I have to check myself each year when we pass by the 4th of July and ask ‘Why do I have the freedom I have in this country that many others do not around the world?’ First of all, after taking some time during our “10 counts” looking at the monument and discussing it, I can only thank the many men and women who have had their lives taken from them or are currently sacrificing to serve our country for our freedom. Men and women who have served our country in the Army, Navy, Marines, Air Force, Coast Guard, those who are still POW/MIA, and our local law enforcement.

However, I must thank God for placing me into a free country, something He inherently determined at the beginning of time. Without God, nobody would have freedom here on earth. Without God, nobody would have the opportunity to have freedom for eternity.

God knew that He himself, through the form of Christ Jesus, would have to suffer in order for us to have that freedom. This is a freedom that will last forever after life on this earth. I can only give thanks and praise to my Lord for the freedom he has given me through Christ. I also need to make that Freedom known to others who may not have that freedom or may not feel they can acheive it.

What are you doing with the freedom you have, both here on earth and eternally?

Are you abusing your freedom or taking it for granted?

1 Peter 2:16 “Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.”

ANNOUNCEMENTS

Next Guidance Workout – July 21 at 1900.

NASA mentioned the Burpee Challenge and the money raised to the young men.

York Mastodon in two weeks.

PRAYERS/REQUESTS

Anchor Bar – Surgery on the 11th.

Roxanne – Cousin with Addiction to Drugs.

Decibel – 6-Year Old Son.

TClap |

4 Corners – in Moderation…..

2017-07-062017-07-10Leave a comment

QIC: M*A*S*H
When: 06/30/17
Pax: Culture Club, QBert, FNG (Jacob Smith/ToolTime), Asphalt, Short Sale, Fire Marshall Bill, Gilmore, Rebel, Deep Dish, Hasselhoff, Longshanks, Greenwave, Dilbert, Twister, Pinup, Training Wheels, Spud, Polaroid, Barry Manilow, Anchorman, Pusher, Geronimo, Bulldog, Couples, Tres, Nuke, Bullwinkle, Change Order
Posted In: Slow Burn

29 PAX descended on Slow Burn for a leisurely Friday morning, stroll around the Chick and Lowes parking lots. SlowBurn continues its reputation for great showings, and the PAX that posted proved it again today. At 5:15, the disclaimer was recited (one day I’ll get the whole thing right) and the PAX began moseying down to the “warm-up lot”.

The WARM UP:

15 Windmills

20 Moroccan Night Clubs

15 SSH

10 Cherry Pickers

10 Mountain Climbers

10 LBC’s

The THANG:

Now that we were sufficiently warmed up,the PAX moseyed down and around to the backside of Lowes and proceeded to grab some rail. Rail exercises as follows:

20 Dips
15 Incline Merkins
20 Dips
25 Calf Raises
20 Dips
15 Decline Merkins

Seeing as how the PAX were already grumbling and mumble chatter was starting to get louder and louder, the respectable and right thing to do was to feed into it a bit more. The PAX took off on a path around the back of Lowes to find 4 cones strategically placed in corners of the parking lot with chalk written exercises beside each cone. All proceeded to count off by 4’s and each respective number groups moved to their corresponding corners.

The 4 corners were laid out as follows:

Squats / Lunges / Monkey Humpers
Merkins / Wide Arm Merkins / Carolina Dry Docks
LBC’s / Box Cutters / Weezy Jefferson’s
Peter Parker / Parker Peters / Imperial Walkers

The PAX were instructed to each perform an exercise then to move clockwise around the parking lot until all three rounds were completed. Each exercise were x 25 reps.

Seeing as how we had a bit more time than YHC anticipated, and that the moaning and griping wasn’t quite where it needed to be just yet, instructions were given to Rinse and Repeat the entire circuit, this time at 5 reps per exercise.

Once completed, all moseyed back to the parking lot from whence we came for a quick round of Mary then back to COT for count, name-o-rama, Announcements and Prayers and Praises. We welcomed one FNG, ToolTime and Couples took us out in prayer.

As I reflect on this workout, and in anticipation for the word for July, I am grateful for the many “Freedoms” we all have, enjoy and come to treasure. I pray that all have a wonderful 4th of July and spend a little of the time that we have that day, reflecting on those Service Men and Women that work so incredibly hard everyday to protect our very freedoms.

Many thanks to Barry Manilow for allowing me to Q, and for the great “encouragement” of the PAX.

TClap |

Laces Out with an angry Q—but there was Watermelon!!

2017-07-062017-07-10Leave a comment

QIC: Cake Boss
When: 7/6/17
Pax: Pusher, Flat Tire, Nomad, Maximus, Maquiver, Nomad, Sir Topham Hat, Aticus, Rooney
Posted In: Laces Out

So Sir Topham hat passed the Q to YHC and I do like the track, but felt we needed some off campus work….sort of. So I thought about hitting Kinsley and maybe the deck, but felt that was not right. So I remembered a nice recipe I did last year and tweaked it a little and we had a nice dose of pain at Laces Out today.

I’m not really angry, but the 6 man Native American run at Pantheon left my legs toast to Q Laces Out, but all the PAX pushed me and it was all good!!

The Thang:10 on the scene

1 mile run down Munn to Harris to 21 to Main entrance to FMHS
- Hill Repeats with Pain station at the top
- Run the Hill and roll the dice to see what exercise we do. (waiting on 6, which was YHC)
- did 3-4 of these and called audible to run around large island in front of school
- did 2 of those and 1 more hill repeat
Exercises included
- Burpees
- High Knees
- LBCs
- Mountain Climbers
- few others
Crazy idea of Native American run back to COT
- Stop at Baseball field for some Mary and Stretching
- Freddy Murcurys
- Rosalitas
- American Hammers
- Some Stretching
- American Canoe
- LBCs
- Superman
- Mak Tar Jas
Hard as you could go to COT (125yards or so)

Moleskin:

So many did not realize it but we have 2 Nomads in The Fort. One moved in…..lol….get it…..moved in!! So that was fun getting to know Nomad II from Colombia.

YHC spoke about Freedom, word of the month, and associated it to watching our favorite team and DVRing it and being so stressed out during the game and freaking out and having meltdowns. However when we watch the same game and know the outcome……no so much stress or freaking out. There is Freedom in knowing the outcome.

A man came from Heaven 2000+ years ago and died for each of us. There is a reason for this event and it has to do with our own outcome. Where we go from here!! When you know this and our own outcome it gives us such FREEDOM over death, politics, suffering, pain of heartache. We realize this all will pass and win or lose the battles, we WIN the big game at the end though Sky Q.

Thanks Topham for the lead. We enjoyed some watermelon for hydration!

Peace

Cake Boss

TClap |

Freedom!

2017-07-062017-07-10Leave a comment

QIC: MacGuyver and Pusher
When: 7/1/17
Pax: Flat Tire, Tesh, Quack Attack, Atomic Q, Lil Jon, Asphalt, Night Court (FNG), Rebel, Mary Lou, Geronimo, Bonsai, Airborne, Repeat, Jiffy, Longshanks, Atticus, AC/DC (FNG)
Posted In: The Fort

MacGuyver and YHC were honored to be chosen as the Qs by Bonsai at our maiden home here in the Fort. With the beginning of the month, a new word, Freedom, was celebrated as we gathered to enjoy all 3 Fs.

MacGuyver was up for his 2nd Q of the week and even put in 6 miles as a pre-run (Strong!) YHC had learned of his Weinke late Friday and knew that it would be terrible. Rather than doubling down on his plan, I decided to stay in the park (no grass, though) and take the 2nd half.

Weather – Humid and hot…did I mention humid?

The Thang

MacGuyver on Q

Lap around park with warm up exercises at each post

Stop at 4/10 mile post

Hill work

Decline merkins on the way down/Incline merkins on the way up

Increasing Drill Bits

5 merkins/10 Squats/15 LBCs

Increase by 5 at each mile marker

Handoff to YHC – Mention of Freedom and what we take for granted

Mosey to playground

Plank/Crab Sequence x 3 – Crowd pleaser!

Monkey Humper/Squat Sequence x 3

Moroccan Night Club/Carolina Dry Dock Sequence x 3 – Again with the shoulders!

Lunges x 20

Partner Up

Partner 1 runs a lap around playground

Partner 2 Dips

Rinse and Repeat x 3

4 Minutes of Mary

Jack Webbs x 10 – Another crowd pleaser!

Mosey to COT

Moleskin

Asphalt brought his 2 sons out as FNGs. Great additions to the Pax!
Upcoming 8/4 3rd F convergence with our school leaders. Mark the date on your calendar!
Read your newsletter and celebrate your freedom every day. Don’t take it for granted!

TClap |

Disclaimer, Warm-up, Converge

2017-07-062017-07-10Leave a comment

QIC: Old Bay
When: 07/06/17
Pax: Training Wheels, TomTom (FNG), Old Bay
Posted In: Laces In

3 pax gathered at WEP for LacesIn. YHC later found out a rumor Bonsai had started (unconfirmed) was swirling that I’d bring the board of pain to WEP, and that may have steered pax toward Footloose. For the record, no board of pain was in the plans for this week’s LacesIn.

One of the pax was a quasi FNG in that he already had a name, but had yet to attend a workout. Thus, we decided to find the Footloose pax and join them. But not before the disclaimer and a warm-up.

Mosey to parking lot half way between WEP and FMFBC.

20 SSH
10 Imperial Walkers
10 Windmills
10 Mountain climbers
Perhaps a couple others I can’t remember

Continue mosey to catch Footloose guys. See the Footloose backblast for more details after this point. But I will say here that our FNG was named (or I should say, “renamed”) to be “TomTom” on account of navigation difficulties finding a Rock Hill workout earlier this week.

We did COT with the Footloose guys. And I should mention that while YHC and TomTom caught a ride back to our cars at WEP (thanks DH!), Training Wheels earned extra credit for running back. Nice work!!!

TClap |

Post 4th Beatdown

2017-07-062017-07-10Leave a comment

QIC: Jekyll
When: 7/5/2017
Pax: Pusher, Cakeboss, Straight Up, Fishsticks, Atticus, Jekyll
Posted In: Pantheon

I put out the call on the twitter machine that this edition of Pantheon would be tough. It did not dissapoint. Six Thoroughbreds answered and got better.

Mosey to Memorial Park, circling the flag and beginning with a moment of silence.

COP:

SSH
9 Burpees OYO
IW
8 Burpees OYO
Merkins
7 Burpees OYO
More warm up and decending burpee OYO. Closing out with 10 burpees OYO

Mosey to trail head park for modified Dora. P1 exercise, P2 lunge walk

Pull up X50
Merkins X100
Flutter X 150

Indian Run to Stairway to Heaven (down hunters run to rear school entrance steps)

run steps, 5 merkins at each landing (6). Rinse/Repeat x3

Indian run to flag and finish with Mary

NMM

Straight up straight brings it everytime. Strong, fit and driven lifts this PAX. YHC benefited twice from form correction by Straight Up. apparently I dont jump very high during the burpee… Keep at it brother and keep getting on Q lists. Fishsticks was the king of Stairway to Heaven while Pusher and Atticus dominated the warm up Burpee section while keeping it light with jokes/Mumblechatter. Dont sleep on Cakeboss’s Native American Run apptitude or more importantly, his commitment.

“Your value does not decrease based on someone’s inability to see your worth.” Ive been dealing with a pretty dysfunctional relationship at work. It was really getting in my head and I was spending an unproportional amount of time on the negative impact and not on the majority of the good relationships that are flourishing. You can choose not to own someone else’s baggage. All of this is to say, I was struggling here and got great perspective and things to try from sitting with my Whetstone Partner. If you have a partner and use them, you know the value. A mentor- mentee relationship is a powerful bond. If you dont have one, prayerfully consider. Its a game changer.

Aye!

TClap |

Casting Call – Father Figures of Daughters

2017-07-052017-07-10Leave a comment

QIC: WhatDid
When: 7/18/17
Pax: The F3 Nation
Posted In: Pre-Blast

Pax of The Fort and F3 Nation:

I’m looking for 12 -14 High Impact Men that are Father’s or Father Figures to a daughter, niece or any combination. I know we have many of them among the pax of F3. For what…wait for it….

As many of you know, my wife and her colleagues are working to ignite a movement to illuminate the awareness of the importance of the father daughter relationship and help fathers to be a positive influence on their daughter’s life – they’re doing this through a documentary titled A voice that Carries. A powerful teaser of the documentary, being produced by Brett Culp (@brettculp), can be found here:

http://avoicethatcarries.com/teaser/

For me, as a father of two young girls, you know that this topic hits home and that I’ve shared my perspective with many of you. And if that’s not enough, here’s an alarming fact: statistically there are only 3 out of 10 of us(fathers) that think our involvement plays an important role in our daughter’s life and her well-being. Now, I’d like to hear more from you on what it means to be a father to your daughters.

The casting call – We need 12 -14 fathers that are willing to be filmed on camera and included in the documentary sharing their perspective on fatherhood and being a father figure. You will be discussing topics in a small and close setting with 4-6 other father figures being moderated by Brett. Topics will include questions such as;

What is hard/easy about having daughters?
What are the challenges that you face with daughters?
What do you wish someone told your younger self about raising daughters?
What advice would you give a new father of a daughter?

If this sounds like something that you want to be part of, which I hope is the case, here are the logistics.

Filming Date: 7/18/17 (Tuesday)
Time: Morning 9 -11:30; Afternoon 3-5:30
Commitment: about 90 minutes give or take
Location: TBD but likely either South Park or Fort Mill Area (still scouting a location)

If you’re still in, here’s what I need.

Email me at BMCKEON29@gmail.com
In the body of email share:
1. Birth Name
2. F3 Name
3. Your Age
4. Number of kids and sex (i.e. 3 kids, 2 boys and 1 daughter)
5. Brief background and any story or perspective you know you already want to share. (I.e. I have an adopted daughter, I’m primary care giver for my niece, etc…)
Filming Preference
1. Morning
2. Afternoon
3. Either works for me

The big question, since we normally see one another in the gloom, what is the dress attire? First, a shower is a must. But from that, feel free to where your latest F3 shirt or any other appropriate shirt.

If you have other questions not in the pre-blast, send me an email at BMCKEON29@gmail.com.

Thanks and I look forward to hearing about your perspective on being a positivie influence on your daughter’s life.

WhatDid

TClap |

BackBlast from Run ‘N Gun – July 5, 2017

2017-07-052017-07-06

QIC: Ginsu
When: 07/05/2017
Pax: Corruption, Ginsu, Goose, Mainframe
Posted In: Run 'n Gun

Standard crowd (4) at RNG tonight, but we had a good time. Joining me was Corruption, Mainframe, & Goose. Here goes:

Mosey a few blocks over to the elementary school for a warmup.

WARMUP

30 Side straddle hops
10 double count Windmills
20 double count Merkins
20 4-count LBCs
20 Mountain Climbers
30 Low Slow Squats
30 Moroccan Night Clubs

Mosey to the other side of the lot & partner up (difficult to do with only 4 PAX).

THE THANG

Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does LBCs until P1 returns. Switch places and do same.
Partner 1 runs to the end of the street and does 5 burpees, Partner 2 elbow planks until P1 returns. Switch places and do same.
Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does Flutters until P1 returns. Switch places and do same.
Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does LBCs until P1 returns. Switch places and do same.
Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 elbow planks until P1 returns. Switch places and do same.
Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does Flutters until P1 returns. Switch places and do same.

Mosey back to the field next to the Y.

Captain Thors to 7×28
Sprint
20 double count Peter Parkers
Sprint
20 LBCs
10 Boats and Canoes
20 Mac-tar-jais (no clue how you spell that)

Mosey to COT

Praise for health for Goose, prayers for Ginsu’s father in law, prayers for Corruption’s friend.

TClap |

Burn off those Dogs!

2017-07-052017-07-10Leave a comment

QIC: Sugarbug
When: 07/05/2017
Pax: Sasquatch, Wegmans, Backdraft, Spitz, Hoser, Skate or Die, Sugarbug
Posted In: Ring of Fire

7 pax were American enough to realize they are ENTIRELY too much food over the weekend and needed to burn some of those dogs off… or they were like me and their M reminded them regularly how much they were eating and guilted them into getting back into it… either way… 7 showed up in the gloom at The Coop to begin the morning with YHC, who was just excited he didn’t accidentally go to Tomahawk…

The disclaimer was given and we began with a mosey around the parking lot and then circled up to complete the warm up in cadence: 20 SSH, 20 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill. We then mosey over to the wall at the school to begin the fun

The Thang:

People’s chair on the wall with 10 counts from one end of the PAX to the other followed by horizontal planks with feet on the wall for 10, raised to 45 degrees for 10 then BTW for 10… this was so much fun we did it 2 more times.

Following this we mosey on to the bus circle behind the elementary school and circled up. I happened to leave some 10 lb weights in the vicinity so we decided to have one PAX run the loop with the weights while the remaining PAX completed an exercise. The action went like this:

1. Merkins

2. Squats

3. LBC’s

4. Donkey Kick

(it was about here that Sasquatch astutely pointed out this workout is shockingly similar to my HIIT plan from last Friday… hey it was a holiday weekend and I did change a few small things…)

5. Mountain Climbers

6. Dips

7. SSH

8. Inch Worm Merkins

9. Flutters

10. Plank Jack

11. High Knees

12. Lunges

13. Dry Docks

14. Bomb Jacks

15. American Hammers

Then we mosey back to COT and had some time for Mary. Completed LBC’s, Superman, Box Cutters and John Travolta’s in cadence. Then we circled up for announcements and prayer. Lots of talk about prayer for marriages and our youth standing against suicide.

Things I learned from this Q

1. PAX do pay attention and remember past workouts… at least for 5 days…

2. My 45 degrees and BTW are very similar… not sure which measurement is off…

3. Entirely too much about Spitz…

It was fun! Thanks for coming out and joining me!

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