11* at Tempo Tackle Molokai

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  • QIC: Zima
  • When: 07/05/17
  • Pax: Gekko, Gears, Maximus, Spud, Fish Sticks, Nasa, Decibel, Change Order, Falcon Crest, Rad, Zima (YHC)
  • Posted In: Tempo

Apologies to Gekko for the late BB but my vacation schedule has been a bear. Last Thursday 11 Pax met in the gloom, well 9 met at Trailhead Park while 2 (Gears and Maximus) were running in circles (intervals) already at TCES. I’m sure the intervals were “fun” but that’s all the intel I could gather.

For the rest of us, we ran from Trailhead Park further into Tega Cay, made a left at Molokai, ran it (down) to the end (or almost for some of us) and then returned (up) the way we came. It sounds boring except there’s quite a bit of hills on this run and it’s a great training ground for BRR teams. You can view the route HERE

Anyways, it was a great morning for some running and fellowship. Appreciate the opportunity to lead from the back.

Aye!
Zima

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Remembering 56 HIMs

It’s always an honor for me to lead the pax.  When you throw on top a July 4th Convergence, WEP as the AO, and my fellow Founder of The Fort, Santini, as co-Q, my pulse picked up more than a few ticks.  Thank you to Cake Boss for piecing this together and inviting Santini and me to lead.

90 pax posted, including 3 FNGs, for the holiday adventure and fully engaged in all 3 Fs throughout the morning.  In addition to FNGs, we had a number of Kotters back in action as well as some pax returning for only their second workout after initial post in the past week or even yesterday.

Upon arrival, it was clear Santini and I were out of sync with a large group who had already completed some Extra Credit.  10+ ruckers.  20-30 runners.  Lots of sweat already flowing from this group before we even launched.

Independence Day marks the adoption by the Continental Congress of the Declaration of Independence on July 4, 1776.  This document was signed by 56 men, representing all 13 colonies.  These men were lawyers, farmers, merchants and teachers.  They were educated, had families, owned property and were visible leaders in their communities.  They ranged in age from 26 to 70, with an average of 45.  These traits sound familiar?  Yes, these men were just like every member of the pax.  They had full lives with great blessings.  And yet they chose to risk it all by signing their names to that document, knowing fully that it would be viewed as an act of treason and potentially punishable by death if they were captured by the British.

They signed the document anyway.  They went to war.  Eight years of war.  We know the stories of Thomas Jefferson and John Adams who signed and later became President.  We know of Benjamin Franklin and all he contributed to America.  What we may lose sight of amid the hot dogs, burgers, brews, swimming and fireworks on July 4th is the risk these 56 men took.  And many paid a steep price.  Nine of these signers died in the war.  A dozen had their properties pillaged and burned.  Several were captured and mistreated for long periods.  Many suffered irreplaceable losses of loved ones and livelihoods, leaving them and their families to live in radically different circumstances for the rest of their lives.

So on this day when we celebrate Freedom, what would you be willing to die for?  What truths are self-evident to you such that you would be willing to risk everything you have to stand up for?

The Thang

Mosey to the parking lot at Springs building

COP —  13 reps IC of Mtn climbers, Squats, SSHs, Merkins, Moroccan Night Clubs, Peter Parkers, IWs

Mosey to the hill along 160 and plank it up on sidewalk

Partner 1: run to top of hill + Merkins x13 + run back
Partner 2: Plank
(Flapjack)

Handoff to Santini & cross street to Memorial park

SSHs x56

CDDs x10

Merkins x10

Bombjacks x10 OYO

Pledge of Allegiance led by Shark Bait

Burpees x10 OYO

Merkins x10

Bombjacks x10 OYO

Handoff to Double D and mosey to parking lot behind Hobos

Plank sequence

Donkey kicks x10 OYO

Monkey Humpers x10

Donkey Kicks x10 OYO

Monkey Humpers x10

Mosey to corner of Tom Hall & Main Street and form column on sidewalk on each side of Main Street for July 4th Lunge Walk Parade to Hobos

Mosey back to Memorial Park

Partner up & complete 56 Merkins w/partner (either aggregate or 56 each)

Mosey back to WEP

Form 5 columns for Santini’s famous Pain Platoon and proceed to complete countless series of squats

Partner up & complete 56 Burpees in aggregate w/partner

Mosey home

COT

Naked Man Moleskin

Thanks to all pax for enduring the meandering path through town.  Santini and I chose not to poke at those whining about grass and rashes and instead took the group off campus.  Not an easy feat with 90 pax in tow.  It certainly wasn’t perfect, especially when I took us down Main Street for the “parade” session.  Santini would not have made that call, but like a good partner he locked shields, pushed forth and pressed the “teaching moment” element.  Thankful for the safe return without issue and the enthusiasm the pax displayed throughout.

Shout out to Cable Guy, who sat broken on the curb after a rolled foot during the pre-run.  He was off to Urgent Care later in day and enjoyed his fireworks in a boot.  Look forward to getting you back out soon!

Shout out to Red Banjo, High Life & Flacco — three of what may have been even more Kotters out for the celebration of pain.

Solid lead put forth by Shark Bait on the Pledge when called upon on the spot.  Well done!

Welcome to our three FNGs — Price Check, Pylon & Snow Cone!  T-claps to Dixie Chicken and Olaf for EHing them.

Great to meet some newcomers, including Kung Fu Panda, Night Court & Prophet.  Keep posting, men.  It doesn’t get easier, but you get stronger/better.

What a terrific morning! We had the full spectrum of brothers out — Pax & 2.0s, young guns & respectables, black, brown & white, gritty F3 veterans & recent comers, Kotters & FNGs.  On those cold mornings of 2-5 men posting at Block Party in winter of 2012, neither Santini nor I could have imagined this is where God would take this thing we call The Fort.

None of us will ever know what those 56 HIMs expected to come from their efforts to draft and adopt a document called the Declaration of Independence 241 years ago.  What we do know is what each of them believed because it is there in black and white with their signatures at the bottom.  “Life, liberty & the pursuit of happiness.”  Freedom is a gift granted by God that these men chose to pronounce, to honor and to defend.  That Freedom works two ways — Freedom from something/someone AND Freedom to choose something/someone.  What are you doing with your Freedom?

Thanks for honoring your country, your brothers and Santini & me by posting today.

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5 at The Hive

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  • QIC: River Rat
  • When: 06/30/17
  • Pax: Tesh, Airborne, Backdraft, Seacrest, River Rat
  • Posted In: The Hive

4 men showed up to better themselves on a muggy Friday at The Hive. Having never spent any time at this location I was not well acquainted enough to do anything very creative with the landscape. That being said, I hope I was able to deliver a sufficient workout to suit the PAX.

Warmup:

  • SSH x20
  • Windmill x15
  • Imperial Walker x20
  • Little Baby Arm Circles x20
  • Merkins (3 count down, 1 up) x10

The Thang:

  • Mosey a lap around the parking lot
  • 10 Kettlebell burpees OYO
  • American Hammers x20
  • Flutters x20
  • LBC’s with bell x20
  • Mosey a lap around the parking lot

Next Exercise was a “500”

  • 20 Curls (10 each arm)
  • 20 Dips
  • 20 Calf Raises
  • 20 Squats
  • 20 Tricep Extensions
  • Run to the far side of the parking lot and back (approx 200 yards)
  • Repeat this set 5 times to achieve 100 reps of each of the 5 exercises

We wrapped up with a dealer’s choice workout. A PAX would call out an exercise and then run to the far side of the parking lot while rest completed the exercise. We completed 2 before the time ran out.

  • Staggered Merkins – one hand on bell
  • Kettlebell Swings

We had some quality mumblechatter and shared announcements and prayer requests. Thanks to the men for allowing me to honor of leading you guys.

-River Rat out…

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Volume 1 Bonsai’s Greatest Hits

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  • QIC: Bonsai
  • When: 6/29/2017
  • Pax: Shady, Lil E, Cooter, Iron Sheik, Crawdaddy, Training Wheels,
  • Posted In: Laces In

Usually when I know at least a couple days ahead of time that I am going to Q I try to come up with something that is either new or I haven’t seen done in a long time.  However with the crazy work schedule and everything that has been going on at home I didn’t have any time to cruise the internet looking for “good ideas”.  Wednesday afternoon I started trying to think about what I was going to do then it dawned on me.  I am going to be at WEP and there are a lot of great things to do there many of which I have done during one of my previous Q’s. That is when I decided I would do a greatest hits q of some of my favorite areas / exercises.

Warmup
Mosey to the brick church with the stairs in front:

In the parking lot of the church we were careful not to be too loud so that the police weren’t called on us:
SSH
Moroccan night club – hold squat for last 15
Merkins
Mountain climber

After warmup we moved over to the steps and did each exercise twice:
Double touch each stair
Regular
Bunny hop
Skip a step
Start with feet together and jump up to the next step and move your feet out like you would with a SSH.  Then jump to the next step and bring them back in.
Side lung hop up the steps (repeat other leg for #2)

After completing these I pulled out a deck of cards for a couple rounds of (Burpees, V-ups, squats and merkins)

Then we mosey back towards the large parking lot at the top of the hill
In the parking lot we did the following:

One leg hop to next set of parking spaces and switch feet to the next then run back
Burpee broad jump from parking spaces to the next and run back
Pulled the cards back out for another 4 cards

After the cards we headed down to the bottom of the hill and moved over to the grass where we bear crawled back to the top then mosey back down to the lower parking lot.  Once in the lower parking lot we all got in the wall sit while each Pax took a turn bear crawling to the other side of the parking lot and ran back.  Legs were screaming after this!  With less than 10 minutes left I ditched the cards and headed up to the low walls where we proceeded to do 2 rounds of:
10 Derkins – downward merkins
10 LBCs with feet on wall
10 Dips

Mosey back to COT for a couple minutes of mary to finish.

It was an honor to lead and honestly if it wasn’t for the push to Q I probably would have fart stacked so thanks for the push Lil-E!!

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1/2 Mile With Your Partner

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  • QIC: Spider-Man
  • When: 6/29/2017
  • Pax: Sugar Bug, Dark Helmet, Pappy, Cheddah, Birdcage, Netscape, Chicken Hawk, Geronimo, Router, Crash, Kielbasa, Chicken Wing, Photobomb, Vuvuzela, Sauerkraut, Novacane
  • Posted In: The Ranch

We had a really good turn out at the Ranch this week!  Some traffic on the Twitter machine the prior day may have influenced that and some pax did not miss the chance to highlight the fact that YHC has some staples that appear in just about every Q.  Partner carries and merkins always seem to find a place, but they must like it because those making the comments were some of the first to arrive.

Mosey around the main elementary school parking lot and then down to the top of the drop off circle at the middle school.  During the run we incorporated butt kickers, high knees, and toy soldiers.

Once at the middle school we ovaled up for a brief warm up.

  • Merkins (3 count down, hold, 3 count up) x15.  This one definitely played out better on paper as YHC struggled with a good rhythm on the count.  Laughs all around and that won’t make another appearance.
  • Windmills x10
  • SSH x35

Time to turn to the weinke.  Pax got into groups of 3 with the idea that size mattered.  Of course, as per the usual, Dark Helmet found the biggest guy there knowing he would have to carry him.  Catch me if you can was the call with two pax running a partner carry around the circle while the third did 5 burpees and then ran them down for a switch.  Eyes got big when the call was for 2 laps around the circle.  That translates to half a mile.  But this was a strong group and there was no concern that it couldn’t be done.  Everyone crushed it!  Somehow knowing the goal, even the hard one means, you can conquer what otherwise would scare you.  Watching the pax push each other is one of the best parts of posting.

Everyone planked it up when done and waited for the six to arrive.  Cardio up we turned to strength training.

  • Merkins x30
  • Burpees x10
  • Big Boy Sit-Ups x30
  • Deep Squats x15

Two more laps of catch me if you can and burpees.  This lap was a little slower for everyone.  Dark Helmet still ran with a Birdcage on his back…..

  • Merkins x30
  • Big Boy Sit-Ups x30
  • Deep Squats x15

Mosey back to the elementary school and line up side by side in plank.  Each pax took a turn bear crawling from one end of the plank line to the other.  After each pax completed crawling a new position was called.  We rotated between regular plank, elbow plank, and peter parkers.

Mosey back to the cars.  There was some slow movement so we took a 10 burpee penalty and dropped down for some Mary.

  • LBC x20
  • Flutter kicks – it was called out to do them Cadre Flash style from the GoRuck F3 Custom Tough.  So we did them with hands out front in a pike position.  They really suck that way….

The pax put in a very strong showing.  Thank you Backdraft for the opportunity to lead!

Announcements:

  • F3 Dads – Saturday, 10:00 WEP
  • F3 Pax in Rock Hill that is starting out and needs donations to get started.  Contact Pappy for information.

Prayer Requests:

  • Pax dealing with health issues
  • Marriages
  • Pax traveling for the holidays
  • Chicken Hawk – hosting a foster child’s two brothers this weekend.
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It’s not the Heat, it’s the Humidity…

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  • QIC: Sugarbug
  • When: 6/40/2017
  • Pax: Kielbasa, MP, Crawdaddy, Pitts, Skate or Die, Novocaine, Sasquatch, Wegmans, Hoser, Sherlock
  • Posted In: Varsity

11 PAX braved the thick humid morning at Varsity to join YHC for some intervals with the kind lady on my iPhone app and her never ending encouragement… at least this time more than one song played so we didn’t have to listen to 40 minutes of Soundgardens “Jesus Christ Pose”, so that was an immediate improvement from my last interval Q…

The disclaimer was disclaimed and we began with a mosey around the parking lot with some high knees, butt kickers and toy soldiers 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 band parking lot for the fun to begin

 

The Thang:

Started with 1 minute action 20 seconds rest and then rinse and repeated with 30 seconds action and 20 seconds rest

1. Merkins

2. Squats

3. LBC’s

4. Donkey Kick

5. Dips

6. Mountain Climbers

7. SSH

8. Nolan Ryan’s

9. Box Cutter

10. Plank Jack

11. Lunges

12. High Knees

13. Dry Docks

14. Bobby Hurleys

15. American Hammers

Then we mosey back to COT for announcements and prayer

Things I learned from this Q

1. 1 minute seems a lot longer while in the middle of the exercise then it did in the kitchen the night before

2. I now have a firm understanding of if Rage Against the Machine what’s to do what you tell them

3. If you have to sit and wait for your car at the dealership after your Q you have more time for the quick BB

It was fun! Thanks for letting me lead!

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G-Fit (Get Fit) #6 and more news from Paradise

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  • QIC: Bolt, Figaro, Optimus
  • When: 06/24/17
  • Pax: Bolt, Figaro, Optimus, Comeback (FNG Minister Phil Williams from Bethlehem Baptist Church), 3 engaged 2.0's, 2 engaged FNG 2.0's
  • Posted In: G-Fit

Newly named G-Fit held it’s 6th workout in Paradise. We have been around 10 for each workout, give or take, with a mix of PAX, new ‘engaged’ 2.0 PAX and FNG’s. Generally, the G-Fit workouts have been kid-focused/managed exercises for 30-40 minutes, followed by pickup basketball games. Future Q’s and PAX, please read the Paradise prep info: http://f3nation.com/2017/06/08/paradise-q-prep-info/

#6 followed the same format. Thanks to Figaro and Optimus for getting things kicked off as YHC was talking with members from the Bethlehem Baptist Church who were having a community day that started that morning. Later in the workout, we were joined by Minister Phil who was named “Comeback”. YHC had also made a pit stop at Dewey’s barbershop before G-Fit which had a full house in the morning. Take every opportunity to engage the community when the opportunity arises and tell them about F3.

Before continuing, YHC showed the PAX a picture of Cheech and explained the unfortunate circumstances of one of our brothers. I reminded the engaged 2.0’s that we are all brothers in F3…including them! We are here to support each other in whatever way is needed. They were asked to keep Cheech, his family and the girl driver in their thoughts and prayers.

The kids are still getting the swing of exercises and cadence. In a quick write-up, we stayed on the basketball court as one 2.0 had grass allergies. Various exercises and taking turns leading. A mosey around the park followed by a bear crawl (or lunges) and some people’s chair. Back to the court for some defensive position basketball slides, etc. Then played some half court.

(At this point, YHC highly recommends use of a camera and video to record all in attendance, and do not wait 4 days to write BB. I do not recall all the names of our engaged 2.0’s and FNG 2.0’s.)

3 FNG’s. Minster Phil named Comeback for overcoming obstacles in life. 2.0 Goldman because he liked the 49’ers and had some gold in his hair. And one other 2.0 I can’t remember! Video!!!

Announcements: Bball instruction to start week of 6-26 on Monday-Wednesday-Friday, 10:00 am. All kids come out and volunteer instructor or support help wanted!

Prayers: For Cheech’s family and the girl driver. Figaro took us out.

FOR PAX TO HELP WITH OUR EFFORTS: We have been reaching out to the community, specifically the churches in the neighborhood, to have times for PAX to meet and talk about F3. More times to come, but we need volunteer PAX to be available the 2nd and 4th Mondays to meet a men’s group at Bethlehem Baptist Church. The contact is Minister Phil Williams, cell 704-301-2168. Feel free to attend on your own or let Bolt and Deacon know.

There is also a much bigger item in progress in Paradise called the “Paradise Community Initiative.” This initiative is community focused and is designed to bring together residents, organizations, businesses and volunteers under one “umbrella” for better organization of events and communication to the community. Stay tuned for more info within the coming weeks.

Aye! Bolt

 

 

 

 

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Damp, Dirty, and Itchy at Pantheon

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  • QIC: Old Bay
  • When: 06/28/17
  • Pax: Cornhole, Rad, On The Rocks, Straight Up, Yoshi, Fish Sticks, Shark Bait, Diesel, Jekyll, Zima, Tres, Sputnik, Kaiser, Nuke, Old Bay
  • Posted In: Pantheon

What an amazing morning it was, especially for a mid-summer gloom (weather-wise – “amazing” wouldn’t be the word to describe the workout). Temps in the lower 60’s, and modest humidity compared to normal/recent soupiness levels. YHC was pleasantly surprised at the turn-out, given that The Abyss was celebrating it’s 1 year anniversary, with Dark Helmet on Q. We also had a couple 2.0s join us, though Sharkbait can hardly be considered a typical “2.0” since he is faster than most other pax. FNG “Yoshi” was the other 2.0, and belonged to Straight-Up. Great to see youths up early to put in some hard work!

Mosey to west side of school.

Warm-up COP

  • SSH – namo-o-rama style where instead of counting, each pax said their name, working our way round the circle
  • 1 burpee
  • Windmill x 10 IC – Jekyll and Zima mocked the name-o-rama by trying to repeat with this exercise – thanks guys
  • 2 burpees
  • Imperial Walkers x 15 IC
  • 3 burpees
  • cherry pickers x 10 IC
  • 4 burpees
  • Mountain Climbers
  • Peter Parkers

The Thang
Mosey to back of school for ascending curb crawls (1-10)

  • bear crawl to opposite side then do 1 merkin
  • crab walk back and do 2 dips
  • bear crawl back then do 3 merkin
  • crab walk back and do 4 dips
  • repeat going back and forth until you reach 10 dips

Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3

* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage

Mosey to the field:
* Tunnel of love (crowd favorite, especially those allergic to grass)
* Seal-team sit-ups to 20 (single count)
* Partner push-ups to 100 – both partners in plank position, but each partner takes a turn cracking out 10 merkins, until 100 is reached. Done in cadence (single count).

Ab Work

  • Flutters x20 IC
  • Chop sticks x20 IC
  • LBCs x20 IC

Thanks to Fishsticks for allowing me to Q Pantheon, and for great support and hard work of the pax. Also a quick shoutout to those taking F3 out to the community (like Paradise and CAH). They set the bar for being #HIMs and are helping define what F3 is all about.

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Cheech Strong in The Fort-6/24 Convergence

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  • QIC: Longshanks, CSPAN, Old Bay, Flat Tire, What Did, Walker, Geronimo
  • When: 6/24/17
  • Pax: Anchorman Andretti Assassin Austin Powers Backdraft Barry Manilow Bass O'Matic Beacon Bear Grylls Big Papi Birdcage Blue Hair Boeheim Bolt Cake Boss Cash Cha Ching Change Order Chedda Chicken Hawk Copperfield Corn Hole Cotton Eye Craw daddy CSPAN Dark Helmet DaVinci Decibel Deep Dish Double D Drop Thrill El Camino Enron Falcon Crest Favra Flacco Flat Tire Flux Frat Boy Freon Gears Geronimo Gilligan-FNG Gilmore Ginsu Green Monster-FNG Hasslehoff Hat Trick-FNG High Hat Huckleberry Hurler Jeers Jeeves Jiffy Lil E Longshanks MacGyver Magnum Main Frame Margo MASH Maximus Mission Impossible Moulder NASA Neymar-FNG Novocain Old Bay Olive Pappy Photobomb Pusher Quack Attack Rebel Repeat Rock Thrill Romeo Royale Santini Shady Shaffer Shakespeare Six Shooter Slinger Smithers Smuggler Spiderman Spitz Spud Tater Thin Mint Uncle Kracker Vernon Walker Wegmans What Did Witch Hunt Wrecking Ball Zima
  • Posted In: Millllkshake

June 21 changed the lives of many because of one man’s approach to life. Today we came together to honor Cheech aka John Flanagan, one of our F3 brethren who was called home to the Lord. We had 99 men from The Fort and surrounding areas but the number was 100 because Cheech was right there with us. We know this because what happened to Cheech could have happened to any one of us, and so that gives us all this connection we in F3 can only explain from being part of this PAX beyond our town of Ft Mill, SC  but across F3 Nation.

The Thang:

  • Longshanks on Q at 0515 takes 21 for a 5 mile run to our mothership AO, The Fort. Once there they plant the Shovel Flag with a sleeveless shirt in honor of our fallen PAX Cheech. The crew heads back to The Yard for the main event.

 

  • CSPAN on Q at 0515 with crew of 7 for a ruck through the woods before the boot camp.

 

  • Old Bay on Q – Moderate:COP Warm-up
    * SSH
    * Windmills
    * High-knee around 1/2 the circle
    * Imperial walkers
    * Low Slow Squats
    * Toy Soldiers around 1/2 the circle
    * Merkins
    * Hello Dollies
    * Butt kickers
    * Flutters
    * Plank JacksCone drills -Zig-zag cones pattern:
    * Line up for run through by all (backwards run to start)
    * Shuffle through by all (backwards run to start)Zig-Zag Cone Drills
    * Line up for run through by all (backwards run to start)
    * Shuffle through by all (backwards run to start)
    Partner-up for flap-jack work
    1. LBCs –> lunges
    2. American Hammer –> bunny hops
    3. Peter Parkers –> Karaoke
    4. Flutters –> backwards lungesMosey to basketball goal for “One-Shot Basketball with Bucket o’ Pain”
  • What Did and Flat Tire on Q Traditional:

 

  • 30 + HIM took to the boot camp beatdown by WhatDid and Flat Tire. With what did on Q to kick off the beat down, we moseyed to the parking lot to circle up.- 25 SSH IC
    – 15 Moroccan night clubs IC
    – 15 windmills IC
    – 20 Mountain ClimbersWith a brief pause to recognize that Cheech lived an intentional life and achieved a goal of running 1,000 mikes in 2016.. the pax collectively banged out 1,000 merkins IC and loud.Then we moseyed to the bottom of the entrance/exit driveway for some Dora. The thang:100 LBC
    200 squats
    300 jump squatsWhile P- did the move, P2 ran up to the hill backwards then back down and switch.There was great mumble chatter on the increasing pain of the Dora. I reminded the pax that in life each day throws an elevated challenge to us and that because of what we accomplished before, we can meet that challenge. So yes, elevated pain was warranted.With that, the Q was handed to Flat Tire for some more pain!Hand off from What Did. Mosey back up the hill (finally) and Switzer in the side lot. YHC spoke some more about Cheech. He was just like us. He was one of us. He was us. We think about the tragedy of his passing and the family he left behind. Romans 12:15 says to “rejoice with those who rejoice and mourn with those who mourn.” We mourn the loss of our brother. But it also says in 1 Thessalonians 4:13 that we don’t grieve like those with no hope. Cheech had hope because he was a committed follower of Christ. He believed that Jesus died for his sins and through the finished work on the cross, he was forgiven and saved. He and his family and friends know his eternal destination is secure. The PAX was encouraged to make sure their destination is secure as well. AYE!Grab some curb for 20 dips OYO. Stay on the curb for round the clock merkin set. Start at 15 past the hour for a set of 10 merlons with left hand up on curb. Switch to 30 past for 10 Derkins. 45 past for 10 merlons with right hand on curb. On the hour for 10 inclined.Partner up for ab work. 2 sets each of partner assisted big boy sit ups and leg lifts.Mosey up to the school and grab some wall. Peoples chair in tight formation. First PAX peeled off for burpee broad jumps down the line then back on the wall. Crowd pleaser and everybody got a turn!

    Just enough time left for an encore. Australian Mountain Climber (complements of Rock Hill PAX). Balls to the wall then 10 inverted mountain climbers in cadence.

     

  • Geronimo and Walker on Q Black Diamond:Mosey to pump station on the jeep trail on the east side of campusShort disclaimer
    Short warm up/stretchingBreak into buddy teamsGoal
    Take the hill!
    1st man starts doing Merkins at the first cone
    10 reps after 2nd man moves to the next cone and starts doing merkins
    1st man runs as fast as possible past the 2nd man and signals he is passing.
    Upon reaching the next cone he starts doing merkins
    2nd man does 10 more merkins after the signal and runs as fast as possible past the 1st man signaling as he goes.
    Repeat until all PAX take the top of the hill.Recon the area.
    Form 4 man teams
    Each team is given an area to “recon”
    Upon arrival at the location teams find their flag for further instructions:Location 1 and 2
    Sprint approx 100 yards
    20 Bomb Jacks
    Sprint approx 100 yards back
    40 MerkinsLocation 3 and 4
    Sprint 10 yards
    5 Burpees
    Repeat until reaching the other end of the Football fieldLocation 5 and 6
    Sprint across the lot carrying 1 brick at a time (2 bricks)
    50 Flutter Kicks
    Return the Bricks to start 1 at a time
    50 Flutter KicksLocation 7 and 8
    20 Derkins
    Lap around the Playground
    20 Dips
    Lap around the Playground
    Repeat 3 times for 60 reps total

    Area Secured…

  • Turn over to Walker for further instructions.20 merkins, 20 squats – 5 rounds, 10 plyo merkins, 10 squats, 20 diamond merkins, 10 squats, 10 merkins with right palm down, left backside of hand down, 10 merkins with left palm down, and right backside of hand down, 20 merkins with backside of both hands down, 10 jump squats, 20-10s using a squat thrust as the exercise – for this routine you work hard as you can for 20 seconds and then rest 10 seconds for a total of 8 cycles. This adds up to 4 minutes of pretty intense work. I probably had us do a few more merkins and squats but I can’t remember all of it.

 

 

COT:

99 counted off and did namearma with 4 FNGs, Neymar Hat Trick, Green Monster and Gilligan.

YHC with some words on why Cheech is in each of us and it’s up to us to live like Cheech did.

I had 3 things that I was left with after the news of Cheech. So here we go…

First, Stinger from charlotte wrote a BB and spoke about “no wasted days”. I asked Anchorman to cover this as it really spoke to him as well. In summary;
-each day is a gift
-live with intention and purpose
-find who you are and who’s you are—–this is critical in the peace that Cheech had in life and his wife in this aftermath. 

Second, I saw picture of Cheech and family at Disney World. He was a man that had it all together and life was good.
In his F3 life he was being very intentional as well.
-1st F–challenged himself to running 1000miles and posting regularly
-2ndF–on Friday June 23 an FNG posted that Cheech invited. He was social and funny
-3rdF — Cheech was leading 3rdF study on Peter/Jesus relationship recently and I find it interesting as many of us approach Jesus the way Peter did.

Peter Walked and knew Jesus but did not change until he had encountered the resurrected Jesus.
We all might have heard of Jesus or think we know him, but have you encountered him?? Have to invited him into your life and made him Lord? I ask because just like Peter, Cheech was sold out for Jesus by the way he was living his life. Truly “I am 3rd”.

Third, Cheech seemed to be doing everything right yet still bad things happen We are left asking, why do these things happen? Why if even I’m doing the right things I still have storms in my life?

How many of us when hearing this story immediately thought the driver was at fault??
Cheech did everything right how could it be anyone’s fault but the drivers??

This reaction is evident of sin, naturally in us and also brokenness in the world, not God’s intention,  It creates disorder in Sky Q’s original order and when you have disorder bad things happen.

Before I go on, continue to pray for Becca, the driver of the car. Teenager who’s life has changed as well. God bless her as she has a strong faith and may God use her as he wills and all of this Glorifies him.

Cheech had order in his life in a disorderly world. We can learn from Cheech and I believe this is how we honor him most. Some things I learned about Cheech in two days;
He knew his Lord and Savior Jesus Christ
He loved his M and “loved loving his M”
He was a dad that was present and full of grace
He worked his way up in his company from part time to being a leader for 19yrs
He was a deacon and leader in his church
He was a leader in his community full of life and pouring into others around him.

Through knowing and encountering Jesus, Cheech had order in a disorderly world that gave him Peace and his M peace, and you too can have this peace.
No wasted days and leave no doubt of who you are and WHOS YOU ARE.

Thank you Cheech, thank you Jesus, and thank you PAX for allowing me to be a part of something that is way more than a workout.

Cake Boss 

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Reinforcing our foundation at Block Party

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  • QIC: Popeye
  • When: 6/27/17
  • Pax: Fusion, Dollywood, Bubble Boy, FEMA, Apache, Power Hog, Stang, Hee Haw, Kielbasa, Tinsel, Twister, River Rat, Air Borne, Italian Job, Pitts, Cooter, MacGyver, Corner Stone, Pony Tail, Kasey Jones, Popeye QIC
  • Posted In: Block Party

To close out the last #RockRegion invasion of the Fort YHC was given the great honor of Qing at Block Party. I am humbled to be asked to lead a fine group of men into uncharted waters for myself. I have never Q’ed a Fort area workout and early reconning was needed to find what Popeye likes to do……… stairs.   Thanks was given to the Fort PAX for the foresight  to bring F3 to Rock Hill.  The Fort is the Foundation for the Rock Region so today we worked on our foundation… aka legs.

The Thang –

Warm Up

  • 15 (IC) SSH – (I was given some type of warning from Twister about not being loud but I didn’t hear him)
  • 15 (IC) IW
  • 15 (IC) MNC
  • 15 (IC) Negative Merkins

Mosey

To the wall at the parking lot next to the springs building

  • Heads Shoulders Knees and Toes in Peoples Chair… The plan on the winkie was to just go to 15, but since YHC couldn’t hear anyone counting we went to about 30.

Mosey and stop for Apache to lead us in the pledge of allegiance.

Mosey to the stairs right at the end of main street.

  • 10 Squats
  • Run the stairs
  • 10 Monkey Humpers
  • Run Stairs Double steps
  • 10 (L&R Leg each) Bulgarian Squats
  • Floating Steps running the stairs
  • 10 Sumo Squats
  • Jump Squat the stairs

Rinse and Repeat – SSH waiting  on the 6

Mosey to the hill leading up to the parking lot of the Springs Building

  • Nur the hill
  • 10 ranger Merkins
  • Run down
  • Nur the hill
  • 10 ranger merkins

Mosey to the parking lot

10 rows of Bear Crawl Merkins.

Mosey back to the COT.

Run the hill at the COT and back

  • 10 (IC) SSH –
  • 10 (IC) IW
  • 10 (IC) MNC
  • 10 (IC) Negative Merkins

Done.

Earlier in the workout  I asked the PAX if they knew the what the greatest Naval Recruiting video of all time is? Answer: Top Gun.

In that movie Maverick made the job look fun & easy, but he was just one guy. In Real life that one pilot has 5000+ men now women behind him making sure he & the multi-million dollar aircraft get off of a floating runway.  Not to mention we watch Top Gun in my Navy A School of what NOT to do on the flight deck.

In reality when an aircraft carrier starts flight ops the ship captain turns the ship into the wind not away from it.  Many times we get our ship of life turned into adversity, just like the Flanagan Family Lexington is facing right now with the loss of Cheech. We saw F3 brothers from all over the country rally to Cheech’s family. To launch an aircraft it starts way below decks in the engineering space create steam to power the ship and put steam in the catapults. The cooks who feed the pilot, to the parachute gear riggers, to blue, purple, red, green, and yellow shirts – the enlisted plane captain who gets the jet ready so all the pilot has to is get in an flight right into the wind and complete his mission.  I am comforted to know that if a tragedy would strike here or with me – we have thousands PAX everywhere that would take care of your or my family.

Let just hope we are not put to the test.  However in the end Sky Q gets all the Glory not Maverick.

Aye! Popeye OUT!

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