16 Support SGT York and Adoptive Families in Rock Hill

2016-12-04Leave a comment

QIC: The Riddler
When: 12/07/16
Pax: All PAX
Posted In: Uncategorized

Where: Chick Fil A Cherry Rd
When: 12/7/16 All Day
Address: 2415 Cherry Rd Rock Hill, SC, 29732

What and Why: As many of you know we have several Pax that have adopted members in their family. There is one Pax that has really lived up to this:

Religion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world. James 1:27

SGT York is a True HIM in that he and his M have really stepped up to make sure that orphans are taken care of. This Thursday SGT York and his M will be flying out to China to Complete the adoption of and add the fifth child to their family. SGT York and his wife previously adopted two children from China, as well as have two of their own.

The special thing about this child was it has been a process of many years in the making. Going through paper work and simply not knowing if they were going to be able to get him. When they first met the child they were unable to get him due to a medical condition. When that came up they adopted their youngest Beau. Two years later they got the call that this child was finally able to be adopted. Without hesitation SGT York and his M knew that God was in Control.

With that being said they will be flying out this week to complete the process of adopting their fifth child.

As Pax we are called to serve those in our community. What better way to do that then to support families that give orphans a permanent home.

So come at any time this Wednesday to Chick Fil A Cherry Road, let the attendant know that you want to give your receipt for the Adoption Event. You can even do this via the Drive through!

So Come for Breakfast, Lunch or Dinner! Support this High Impact Family and several other families here locally that are adopting and giving orphans a home!

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Another impromptu Q at the Ranch

2016-12-04Leave a comment

QIC: Maximus & Mainframe
When: 12/01/2016
Pax: Snaphook, Bonsai, Ginsu, Backdraft, Peabody, Fridge, Maximus, Mainframe
Posted In: The Ranch

As 8 PAX gathered we realized we didn’t have a Q. Not a major problem for this group of HIMs. Maximus stepped forward to take the first half and YHC took the second half. With about 30 seconds of prep time for Maximus, off we went.

Mosey over to the middle school entrance for warm ups: WMs, SSHs, Squats, 5 Burpees, CDDs.
Partner up and grab a bench. One partner runs to the far left end and back while other partner does the work then flapjack. Accumulate 100 dips, 100 step ups, and 100 Derkins.
Ab time: Box cutters, American hammers, & Flutters.

Maximus passed the lead to YHC.

Mosey to back wall of middle school for Wall Webbs. Basically Jack Webbs but instead of overhead claps on your knees we got into People’s Chair with overhead claps. Normal 1:4 up to 10:40.
Mosey to rear parking lot. Line up on one end of parking line and shuffle to other end, broad jump to next parking line, repeat for about 8 lines.
Spread out so everyone gets 2 parking spaces. Shuffle from line to line 20 times.
Burping bear – Bear crawl 2 parking spaces then out of order burpee: push-up, jump up and rotate, then back down to bear crawl. 10 of those. Always a crowd pleaser.
Suicides running across parking lot.
Another round of shuffling 20 times between 2 parking lines.
Mosey back to COT for a few minutes of Mary.

Even unplanned, it was an honor to lead. Opportunities are funny things. People want them, but they tend to present themselves at strange times. But stay ready because nothing is more frustrating than a missed opportunity.

Logging off,
Mainframe

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Turkey’s for Paradise

2016-12-04Leave a comment

QIC: Figaro, Deacon, Chicken Hawk, Boeheim, Bolt
When: 12/17/2016
Pax: All Pax
Posted In: Uncategorized

When: Collection of turkeys at every AO on 12/17 but contributions can be made at any time leading up to 12/17 and distribution of Turkeys December 17th @ 1PM

Where: Dewey’s barbershop is owned by Dewey Dixon and has operated at 109 Steele Street (Fort Mill, SC 29715) for nearly 50 years. Paradise is located off Tom Hall Street and its two major corridors are Steele Street and Joe Louis Blvd. Paradise is directly across the street from Wing King and CVS on Tom Hall (near downtown Fort Mill/Doby’s Bridge Road area).

What: Donate a turkey to help our neighbors in the Paradise Community. Either bring a frozen turkey to AOs on Saturday 12/17 or donate via Paypal for the purchase of turkeys (paypal.me/BrianBrenner)

Why: About 25 men have been gathering at Eternal Church to try to determine ways that F3 can more intentionally expand our reach into the community to develop male leaders through the F3 model. Conversations are ongoing but Figaro (Montrio Belton) suggested a great idea to build trust and to show commitment to the community would be to impact the community by personally handing out turkeys and having an opportunity to engage, pray and introduce F3 to a community that we would like to reach and impact.

For more information, you can contact Montrio Belton (“Figaro”) at Montrio@montriobelton.com or 803-517-4324.

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Lots of Hills and Merkins at Alcatraz

2016-12-04

Posted In: Alcatraz

It is with great pain that YHC hammers out this Backblast, because simply lifting my arms is a painful challenge. But apparently that is the norm when one posts to (or co-Qs with) Walker’s workout. Perhaps all 12 pax that posted are suffering, and thus better as a result.

The morning was cool and dry, and the pax were ready to start their weekend on the right foot, especially Crash and Bojangles who had run. Disclaimer was issued and YHC started off the first half with 30 SSH before a mosey around the neighborhood. We stopped at a few different places for some warm up exercises, including:

* Windmills
* Peter Parkers
* Parker Peters
* (an exercise I don’t remember)
* Monkey Humpers

Mosey to the top of the hill (road) behind the west-most baseball field and partner up. Partner 1 runs about 1/2 way down the hill and back while partner 2 does first pair of exercises (alternating every 10 reps), listed below. Flapjack when partner 1 returns. Then move to next set of exercise.

1. Bomb jacks // Box
2. LBCs // Lunges (in place)
3. Imperial Deep Squat Walkers // Apolo Ohnos (speed skaters)

Quick recovery and discussion about having the #giveitaway spirit and passion, but about the Christmas (and its true meaning).

4. Makhtar N’Diayes // Monkey Humpers (full hill run)
5. Plank Punches // Peter Parkers (full hill run)
6. Seal jacks // Scorpion Dry Dock

Hand off to Walker for the serious punishment. Mosey around and onto one of the baseball fields for Blackjack 21. For those not familiar, this is like Elevens (or a ladder), but starting reps is 20 on the near side of the field, and 1 at the far side. Near side exercise was merkins, and far side was squats. For the non-math majors, that’s 210 merkins. And for pax that finished early, they were rewarded with planking up.

With 5 or so minutes left, we circled up for COP, which involved leg-lifts and more merkins. I think I blacked out for some of the COP, but what I remember was at least 60 or so additional merkins of various types.

Moleskin
It was a pleasure and honor to Q Alcatraz, and Q with Walker. The pax did awesome work. Special t-claps to guest pax Prosciutto from Tennessee (Chattanooga?), who was visiting family in Tega Cay. He’s actively involved with giving it away by helping start a new region in TN. Nice work!!!

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Merkins and more with plenty of Pax

2016-12-03Leave a comment

QIC: WhatDid
When: 12/3/2016
Pax: BackDraft, Bubba Gump, Def. Leppard (r), Freight (Gashouse), Dolph, The Prodigy, Slaw (Gashouse), Bounce house, Mainframe, Airborne, Chicken Wing, Trucker, Gopher, Peabody, Mary Lou, Bolt, Flat Tire, Cspan, Ginsu, Fridge, Spitz (R), Barry Manalow, Clampant, Oil Rig , Addison, test, LugNut (r), Matador, Double D, Mister Clean, Santina, Quack Attack, Taf (Metro), Cobra Kai (Ruck), Zima (Ruck), Maximus (Ruck), Stumb (Ruck)
Posted In: The Fort

It was a perfect morning to show up early to setup and prepare my beatdown for the Pax. Then it all quickly changed. Pax kept flowing in, one after another. 5, 10, 15, 25, 30 and on. We truly have something special going here with F3. What a showing!!!

After quick circle up of over 35+ pax and no FNG’s present I gave an abbreviated disclaimer and we were off.

The thang….

Ruckers, led by Cobra Kai, headed back to Starbucks.

We mosied over to the parking lot on McCammon Street.

Circle up, a big circle with 35ish guys

35 SSH IC
20 hill billy walkers
Moroccan night clubs

After quick word on hope, our monthly theme. We took off and mosied over to upper parking driveway.

Count off in threes and split up into 3s. 1’s with Backdraft (who was a 2), 2’s over with Flat Tire & Bubba Bump, and Taf and I with the 3s.

Group 1 – positioned by the driveway hill
20 lbc at the top
Run to the bottom
10 Merkins
Run back to the top and repeat 5X

Group 2 – pyramid of Merkins
10 Merkins
Rest
10+3
Rest
10+3+3
Repeat this sequence for 8 minutes and modify* as required

Group 3 – Legs
20 LSS
20 Lunges
20 Sumo Squats
20 Calf Raises

With the three groups split up and off and running, the pax were cruising. Unfortunately, it wasn’t that easy. A little organized chaos ensued regarding when are we roating, who’s leading the roation, etc…etc… but after each group roated through, I called the Ace Santini.

Santini rounded the pax up into a platoon of 5 squads. I called exercises while one at a time each squadron ran from the parking lot down the hill on Massey St. then bear crawl half way back up the hill and finish up into the platoon. When the six was back, the next squad took off. We continued until all squads made a trip down the hill and back. While the squad ran, exercises called out included:
15 Merkins
10 Diamond Merkins
10 Wide Arm Merkins
10 Carolina Drydocks
15 SSH
10 monkey humpers (favorite for all not in the front of the squads)
10 Mountain Climbers
10 Flutter kicks
20 Freddy Mercury’s
20 American Hammers
15 Hello Dollys

We rounded this up with a mosey back down McCammon and into the parking lot of WEP for COT.

NMM
Where do I start..??..?? The fact that I had a full weinkie planned that included pre planned and pre setup pain stations along the Joe Davis run was quickly thrown out with 35 pax in attendance. The first thing the Q needs is a solid weinkie…but that weinkie needs to be flexible for anything. Ironically, as many of the pax called out, after our first COP my weinkie fell on the ground. It was symbolic of how much of an audible I was calling.

Today we had some pax from Gashouse (Gastonia) and Metro. The Nomads from GasHouse where in attendance. These Pax pick different locations on Saturday and post up. Awesome idea Pax. I enjoyed coffeeteria with you and looking forward to posting together again. Here’s there BB from today: http://f3nation.com/2016/12/03/hope/ Taf was representing from metro. This HIM introduced me to F3 a few years ago. Honored to have him in attendance.

Mumblechatter – it was Saturday after all. Time to have some fun and mumble chatter was high. From Barry Manalow pushing Lug Nut up Massy st to CSPAN bantering with Bubba Gump during the platoon of pain. And of course, the organized chaos chatter on rotations.

There was a challenge thrown out by all…with no FNG’s present and 30+ pax in attendance, we need to EH our neighbors, co-workers, family, the guy at the grocery store, anyone….we all know the unique value F3 brings to our lives. Let’s give it away.

Announcements
Christmas party – sign up and go. CSPAN will help sponsor any pax looking to go. Connect with him for details.

Joe Davis run – That was my theme for the day. It’s 1/7. Sign up. Bolt and Mary Lou (voluntold) will be doing burpees for each pax that beat them in the race and those that we sign up. Bolt has the details.

Prayers
Keep all of our pax family and friends in our prayers.

Keep Bounce House friend Jordan in your prayers. Jordan, who is in his teens, has suffered a number of sports related concussions.

As always, it’s an honor to lead leaders. Ginsu, thank you for giving the me the Q. You’re doing a great job on running this awesome AO we call The Fort.

WhatDid out!

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Pre-Blast: 2017 New Year’s Day Trail Gnome Run

2016-12-03Leave a comment

QIC: Zima
When: 01/01/17
Pax: All Pax
Posted In: Uncategorized

Alright Pax, it’s time to start thinking about starting the year off right with a trail run. If you haven’t done a trail run, now is the time to start. It’s a lot of fun and very different than your typical street race. What’s great about the New Year’s Day Trail Gnome Run is that it has a 5K option for those testing the waters and a 17K (10.56 miles) option for those who are all-in! Several Pax have already signed up for this event and you will not want to miss out. It also starts at a reasonable time so you can shake the cobwebs off. Let’s be honest here, New Year’s Eve is the latest you’ve stayed up past 9:30 PM in a looonngg while. The Baxter Trail Club is compassionate about this, thus later start times. Here are the basic details:

Date: 01/01/2017
Where: Baxter Village Community Center Green (3187 Colonel Springs Way, Fort Mill)
Time: 10:15 (17K) and 11:15 (5K)

BBQ! Did I mentioned there will be BBQ too? Do you need any other reason?

Also, if you are interested in rucking the event, CSPAN and Cobra Kai will be leading the ruckers beginning at 8:00 AM at Allison Park (you still need to register for the event).

For information about the event you can visit their FB page HERE

To register for the event go HERE

DO NOT WAIT to register. This event is capped at 250 participants! You also need to register by 1:00 PM on 12/20 to receive a shirt.

Get on it! It’ll be a great time!

Aye!
Zima

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The Hive AMRAP

2016-12-03Leave a comment

QIC: Tesh
When: 12/02/16
Pax: Peabody, Tesh
Posted In: The Hive

While I was walking to a far corner of the parking lot to do my workout peacefully by myself, Peabody came in on two wheels. It was a pleasant surprise after I had admitted to myself that I was going to have to hold myself accountable and complete the workout.

Warmup

SSH x20
Windmill x10
Hillbilly Walkers x20

The Thang

10 minute periods, AMRAP

Russian Twist x15, Chest press x10 Each Arm (EA), Big-boy sit-up x10
KB Swing x20, Tricep Ext x10, Bent Row x10 EA
Quick “recover” with LBCs x50
Clean&Jerk x10 EA, KB Overhead Squat x10, Curl x10 EA

6MOM

LBC x20, Freddy Merc x20, Back Scratcher x20

Naked Moleskin

Prayers for jobs, kids, and big toes… Peabody holds me accountable for showing up to the meeting in the morning about how to diversify the F3 demographic. It was a good morning.

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Cupid Shuffle at Pantheon

2016-12-02Leave a comment

QIC: Old Bay
When: 11/30/2016
Pax: Senator Tressel, Aquaman, Taz, On the Rocks, Falcons Crest, Crash, Old Bay
Posted In: Pantheon

Unseasonably warm weather posted with 7 pax at Pantheon. The ground was wet, but the rain had stopped. The Thang part of this Weinke was based on an “Arise” workout YHC posed to a few weeks ago in Greensboro (credit Leverage, the QIC of that workout).

Warm-Up
Mosey around the road circling the field in front of the school. High knees, butt kickers, shuffles left and right throughout. Stop for COP warm up:

SSH x20
Windmills x10
Peter Parkers x20
Parker Peters x20
Possibly one or two forgotten others

Mosey to cones at the end of the east-end of the straight-away right in front of the school (drop off area). Partner up, size doesn’t matter.

Partner 2 starts at cone 2 (west-end of straight-away) with stationary exercises (listed below)
Partner 1 starts at cone 1 and does moving exercises (also listed below) to cone 2 (100 yards)
When partner 1 reaches partner 2
* partner 1 runs lap to circle back to cone 1 and begins stationary exercise
* partner 2 begins moving exercise to cone 1
When partner 2 reaches partner 1
* partner 2 runs lap to circle back to cone 2 and begins next stationary exercise
* partner 1 does moving exercises again for 100 yards to cone 2
Repeato until everyone has done all stationary exercises on the list (or time runs out).

We ran out of time, but got through the first 4 stationary exercises. The straight-away may have been more than 100 yards.

Moving exercises:
* 1 pair of lunges, 1 broad jump, 1 burpee, then 2 reps, then 3 reps, and so on until opposite cone (100 yards away) is reached. Most pax got to 6 reps before they reached the second other cone.

Stationary exercises completed were:
1) Plank punches
2) Monkey Humpers
3) Box cutters
4) Dry Docks

Mary
Senior’s choice ab work, where we started with the oldest pax. Exercises included:

Flutters
Box Cutters
Freddie Mercuries
American Hammers
Chop Sticks
Flutters while propped up on elbows

Excellent work by the pax. Every time we did the moving exercise where we had to take 2 hops, Crash would start shout “2 hops this time”, and pax thus wanted to do the Cupid Shuffle. T-claps to Taz for motivating his dad, Aquaman, to post an F3 workout instead of a refrigerator workout.

Thank, Fish Sticks and all Pantheon pax, for the opportunity to lead.

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Cardio & Calves

2016-12-02Leave a comment

QIC: Gridlock
When: 12/2/2016
Pax: Bait Shop, Gopher, Trucker, Spitz, Lugnut, Chickenhawk, Deep Dish, Change Order, Gridlock, Gilmore, Barry Manilow, Main Frame, Culture Club, TPS, Spark Plug, Twister, Purple Rain, Airborne, Cheddar, and Destiny.
Posted In: Slow Burn

My three and a half year streak of not Qing a boot camp came to a happy end this morning! As a true slow Clydesdale, I usually do my Qing at the different running locations. There’s just a lost less to plan. I usually just say “go”!

So, leading the fine men of Slow Burn took a lot more time and fretting to think through. Thanks Barry Manilow for the opportunity! Hopefully we had enough “burn” today to live up to the Slow Burn reputation.

The Thang:
We did a controlled mosey to Empire parking lot to circle up. Little did the PAX know, another run was coming up. I know those are popular with this crowd.

Warm Up:

An emphasis on slow as we warmed up.

Side Straddle Hops IC x 20
Imperial Walker IC x 20
Moroccan Nightclub IC x 40
Windmill IC x 25
Merkins IC x 10

You’ll notice, I didn’t add much in the way of “arm” work today. That’s because I was still recovering from Backdraft’s Monday beat down at Armory. My shoulders were still aching!: http://f3nation.com/2016/11/28/simple-and-to-the-point-armory/

Cardio:

We took a mosey around the new hotel to work on stamina. Got a little complaining and reminding this is Slow Burn. Here’s how it went

Normal mosey
Karaoke left
Karaoke right
Butt Kickers as we went around the back of Lowes
Shuffle left
Shuffle right
Normal mosey around the hotel.
Slowed the mosey down to bring in the 6 – Finished at the I-77 side of Lowes.

Cheddar took over as Q by suggesting we do 10 Bombjacks.

Slow Burn Story Time:

Noise was bad from the road so Trucker suggested a little more running to behind the Lowes. More grumbling.
We did OYO Calf Raises while the Q rambled on about not having any cardio when first starting F3. Heavy marketing to the PAX for Wednesday Clydesdales with anyone wanting to improve cardio. Click this link to read up on why I heavily believe in running or some sort of cardio building exercising like Rucking: http://f3nation.com/2016/03/23/its-clydesdale-story-time-boys/

Calves:

So, I was reading the new Exercises page (http://f3nation.com/exercises/) of the F3 website and ran across a little gem known as “Global Warming”. No one likes it when the Q goes researching on the F3 site. You never now what he will find!

Global Warming: Here’s how it goes. The PAX form a circle of pain. We hold an Al Gore position (squat hugging a tree) while slowly shuffling in a circle. Q shouts out exercise and amount and we all stop to do them. PAX recovers and continue the Al Gore shuffle in opposite direction. Rinse, repeat, and continue until I was smoked. I am sure this looked pretty silly from the hotel.

Here’s what we did. Maybe not in this exact order. Pretty much everything was OYO:

10 Merkins
20 Bobby Hurleys – When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.
10 Burpees
10 X and Os
20 Rosalita
20 LBCs
30 Calf Raises
20 Flutter Kicks
20 Carolina Drydocks
20 Hello Dollys
10 Hydraulic Squats
20 Imperial Walkers
20 Overhead presses
10 Turkish getups – These things sux
15 Seconds Honey Mooner
Sprint to Empire Pizza parking lot where we started the warm-up. Then, we assumed the same Al Gore position. No spinning this time.
10 Big Boy Situps
20 Windmills
10 Imperial Walkers
10 Hello Dollys
A little work on our 6 with Trucker leading the count. Protractor for a little more than a minute.

Jailbreak to the Chick for COT

We then paid the price of another 10 Bombjacks thanks to Twister!

COT

Announcements: Watch for the weekly newsletter. Everything is in there. Don’t forget to signup for the Christmas Party!

Prayers: Destiny’s neighbor that just lost his wife, Gridlock’s daughter learning to drive, Trucker’s son coming on the teenage years, and there was another I forgot.

Hope: Evaluate where you put your “hope”. See the newsletter for more about the theme this month. Wish I could have spoken more on “hope”, but the blood wasn’t making it properly to my head after trying to keep up with the fast ones during the jail break.

Notice, it was really all about the “legs” this morning. Hope you guys feel it throughout the day! It was a pleasure.

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Pre-Blast: The PAINtheon Games Visit The Coop 12/14/16

2016-12-02Leave a comment

QIC: Zima, Geronimo and Anchorman
When: 12/14/16
Pax: All Pax Welcome
Posted In: Pantheon, Ring of Fire

It’s been 6 months so your memory has probably gotten a bit foggy re: The PAINtheon Games. I was up to Q this December at Pantheon and thought it might be a “great” idea to have the Games again. Consider it an early Christmas gift from YHC. And then another idea hit me, let’s…say it with me…C-O-N-V-E-R-G-E!!! So I got on the horn (they still call it that don’t they? #old) with my good buddy Geronimo and he said “Great! Let’s do it!” So on Wednesday, December 14 we will be having the PAINtheon Games at The Coop (this means that Pantheon will be closed). Additionally, the Games take about 1 hour, so the start time will be 0500. Set your alarm 15 minutes earlier and quit complaining. Here are the details:

Date: 12/14/16
Time: 0500
Where: The Coop (NAFO HS)
What: See Below

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Burpee Chase (Don’t worry, you’ll hate it)

If you participated in the Games 6 months ago, you have a benchmark to beat. Go HERE to see the last game’s scores.

It’s gonna be a great time fellas. Looking forward to it!

Aye!
Zima

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