Unfailing Love

2017-06-011 Comment

QIC: DaVinci, Deacon
When: 5/27/17
Pax: Rock Hill CAH Pax
Posted In: Guidance

Posting with the 13 Pax from the CAH was even more meaningful with Father’s Day fast approaching. We hoped the provide the young men encouragement, love and attention. The Pax did the following workout with a high level of energy and enthusiasm.

Q: DaVinci

Mosey to the park.

COP: Merkins (15x), SSH (15x), LBCs (15x), Squats (15x), MCs (15x)

DaVinci discussed the importance of maturity with the Pax.

Q: Deacon

Mosey to the basketball court at CAH for a quick pick up game.

Team Drill 1/Counts: 50 jumping jacks, 50 LBCs, 20 Merkins (2x).

Team Drill 2: Start at the ends of the court then run to center court for 5 Big Boy Sit Ups and Partner Plank Claps then rinse and repeat.

Moleskin:

Father’s Day is fast approaching and it brings mixed emotions for the children of CAH. These young men feel let down by their parents. We discussed how there not a perfect parent on this planet. When parents fail, it’s not the children’s fault…it’s really because of the parent’s shortcomings.

To lift the children’s spirits and help encourage them, we pointed them to their perfect father: God. We discussed how He protects them, cares for them and provides their every need. We affirmed our Father’s unfailing love for the children of CAH by having them read the following.

God, my heavenly father, loves me and He tells me:

1. “I’m here for you.”

2. “I’m proud of you.”

3. “I believe in you.”

4. “I want the best for you.”

5. “I will stand with you.”

6. “I love you.”

Tell your children these affirming sentences regarding your unconditional love for them.

Peace,

Deacon

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The Ballroom – Dancing with ourselves

2017-05-31Leave a comment

QIC: Cake Boss
When: 05/30/17
Pax: Quick Books, Vernon, Barry Manilow, MASH, Deep Dish, Gilmore, Craw-daddy, Hasslehoff, Newman, Spitz, Lug-nut, Change Order, Anchorman
Posted In: The Ballroom

14 PAX came together at The Ballroom after a long Memorial Day weekend. Too many Hot Dogs and hamburgers maybe but the PAX were ready to get better and stronger.

I asked the PAX to think about all the PAX around them and that we all come from different backgrounds and careers and experiences however in the COP/COT everything is level and we are all in the same soup together….regardless of speed, strength or demographics. Roll that around for a bit…

The Thang:

Mosey across Gold Hill Road (don’t get killed) to office park for COP

Plank
SSHs
Squats
Merkins
Big Boy Situps
Peter Parkers
Hello Dollys
Parker Peters
LBCs
Moracan Night Clubs
Imperial Walkers
Sumo Squats

Mosey to back of office park and wall sit

Partner up

Partner 1 – Run steps and around building and back
Partner 2 – Carolina Dry Docks
Wall sits until 6 is in
Partner 1 – Run steps and around building and back
Partner 2 – Lunges
Wall sits until 6 is in
Partner 1 – Run steps and around building and back
Partner 2 – Freddy Mercurys
Wall sits until 6 is in

Mosey down to front of day care

Partner 1 – Run up hill to stop sign and back
Partner 2 – Dips
Wall sits until 6 is in
Partner 1 – Run up hill to stop sign and back
Partner 2 – Calf Raises
Wall sits until 6 is in
Partner 1 – Run up hill to stop sign and back
Partner 2 – Hello Dollys
Wall sits until 6 is in

Mosey back to COT

Rosalitas
Flutters
Superman x 2

Great work by all PAX! Was a good sweat for post holiday weekend and always humbled and honored to Q….thank you Change Order for the lead.

So with all things being level in the COP/COT we really are dancing with ourselves what we think of ourselves. Are we prideful and think we have it all together or are we humble and/or insecure in ourselves and think we don’t deserve to be standing in this COT with these other HIMs. Well I believe most of us fall in the ladder and we should all realize we are fooling ourselves. When we are loved by Sky Q who sent his son to deal with our mess in this life, we should realize everything is level at the foot of the cross and my Audience is the one who did that for me. So I can do as many burpees for him as possible, and be the best husband for him I can, and best father and worker/employer for HIM that I can be……because its all level at the cross! Sky Q sees you as perfect through his Son.

Announcements:

June 9 – Foundation for Ft Mill Schools Golf tourney
June 10 – Columbia Team Gutters and Gringos Bowling tournament
June 17 – Hog and Coyote & CAH floating down the river event

Prayers and Praises:

Trucker and his mother in-law
Spitz son Eli procedure
Praise for Quickbooks parents 50th anniversary

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Panda Express invades The Coop

2017-05-311 Comment

QIC: Longshanks
When: 05/31/2017
Pax: Spitz(Respect), Cash, Chicken Wing, Hoser, Sparkles, Geronimo, Old Bay, JRR Tolkien, Sugarbug, Fridge, Hasselhoff, Ginsu, Harry Carry, Flat Tire, Pitts, Kielbasa, Training Wheels, Trucker, Longshanks
Posted In: Ring of Fire

The Panda Express (JRR Tolkien) showed up at The Coop looking for some Chicken for his new Stir Fry Recipe. The Mongolian Midget was disappointed to learn that there weren’t any chickens at this Coop, just 18 of The Fort’s finest. Disclaimer given and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kicks, and toy soldiers.
Circle up on the Band Lot for some COP:

20 x SSH
20 x Mountain Climbers
Plankarama
10 x Peter Parkers
10 x IW
15 x Moroccan Night Clubs

Line up on the Goal Line for a Merkinside. 5 Merkins then run to the 25 yard line and do 5 more Merkins. Run back to the goal line and do 5 Merkins. Run to the 50 yard line do 5 merkins. Run back to the goal line and do 5 Merkins. Run to the opposite 25 yard line do 5 merkins. run back to the goal line and do 5 merkins. Run to the opposite goal line and do 5 merkins. run to the starting goal line and do 5 merkins and then plank when finished.
Rinse and repeat with 5 Carolina Dry Docks instead of Merkins.

Mosey to the front of the ROTC building for some Dora 123. Partner 1 does the exercise while partner 2 runs the bus loop.
100 Bombjacks
200 Squats
300 LBC’s

Mosey to the backside of the ROTC building for Dead Hangs and People’s Chair. Hang as long as possible then tap someone out of the wall sit.

Mosey back to the flag for 1 minute of Burpees

COT and BOM

Announcements – Burpees Challenge for CAH start tomorrow (link in Newsletter), Bowling for Gringos still needs teams (newsletter as well), Tolkein spoke about Speed for Need – Links here:
http://f3nation.com/2017/05/25/preblast-speedforneed-inaugural-race-american-4miler-7417/
http://f3nation.com/2017/05/12/speedforneed/

Prayers – Truckers M and their family with the loss of Mother-in-Law yesterday

Moleskin
1. Thanks SugarBug for having me fill in for Jiffy today. Always love coming out to lead at this AO as there are so many options of things to do between the Band Field, ROTC bars, hill between Nafo and Sugar Creek. So many things one can do while there.

2. Thanks Tolkien (aka the Panda Express) for making it out to The Coop today and sharing more about SpeedforNeed. I know our brothers in The Fort will do our best to support this in any way possible.

3. Make sure you are getting the weekly newsletter. A lot of amazing things going on in our Region and Rock Hill.

4. My challenge to you – If you have not posted to another region, my challenge is to get out of your comfort zone and go post somewhere else. I know we do a lot of awesome things here in The Fort, but other regions are doing those great things as well. And some do things a little bit differently. Can always pick up some new workout ideas by posting to a different region.

Shanks out!!

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Flight Plan – Honor the Fallen

2017-05-30Leave a comment

QIC: Longshanks
When: 05/29/2017
Pax: Sweeper, Corruption, Old Bay, Crash, On the Rocks, Longshanks
Posted In: Flight Plan

Sunday Night – trying to decide between Biscuit Run and Wally World. Then it hit me, how about something just a little different in honor of Memorial Day.

6 showed up at Flight Plan not knowing that we would be doing something other than running, although there would be plenty of running involved.

The Thang

Orders given – run like you were doing the Biscuit run – add Kingsley Loop for more miles. Instead of going to Hardees, go to Veterans Park in Downtown Fort Mill, Plank until the 6 arrives. Read names off the Bricks until the 6 is in.

Pledge of Allegiance followed by 22 down/up Merkins

Run back to the start at Starbucks.

COT and BOM

Announcements – Muprh that day, SpeedforNeed, Hog and Coyote, read your newsletter, sign up for Slack

Prayers – families of troops that gave the Ultimate Sacrifice, Troops,

Moleskin
Spend time reflecting on this – “All gave some, some gave All”
Aye

Shanks out

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BackBlast from The Colosseum – 5/30/17

2017-05-30Leave a comment

QIC: Ginsu
When: 05/30/17
Pax: Bubble Boy, Peabody, Rock Thrill, Javier, El Diablo, Sugarbug
Posted In: The Colosseum

7 men showed up on Tuesday morning, May 30th, 2017 to do some work.

Mosey to light posts

Warmup

35 side straddle hops
13 double count merkins
30 Moroccan NCs
30 low slow squats
30 mountain climbers

Mosey to road arrows

The Thang

PAX would start at the first arrow and do the following at each set of arrows (14 sets total) and the run back to the start:

Merkins x10 for first 7 sets, x5 for last 7
LBCs x10
burpees x2
squats x10
dips x5 for first 7 sets, x10 for last 7
calf raises x10
flutters x10 single count

Mosey to COT

Announcements

Need for Speed Fundraiser
Colombia Mission Trip Fundraiser

Prayer Requests

Prayers for Seacrest’s daughter
Prayers for Ginsu’s friend’s marraige

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Baby . . . . you dropped BOMBS on me

2017-05-26Leave a comment

QIC: Twister
When: 5-26-2017
Pax: Hoser, Bolt, Destiny, Dilbert, Culture Club, Barry Manilow, Training Wheels, Bluegrass, Spitz, Bulldog, Couples, Change Order, Sparkplug and Optimus
Posted In: Slow Burn

The Thang –

16 PAX gathered for Slowburn not knowing that YHC had checked out a few new exercises on the F3 website the nite before. Uh oh!

One FNG was present (welcome Bulldog). After a brief disclaimer, an equally brief warm up of squats and SSHs was completed.

Mosey to traffic circle in Baxter for Squats and more SSHs

Mosey to “downtown” Baxter on sidewalk in front of McAllisters.

With partner executed on round of BOMBS with alternating partner run up to second floor across front of building, down stairs and back across street to McAllisters

50 Burpees
100 Overhead Claps
150 Merkins
200 Twister Crunches (Modified from Big Boy Sit Ups) – yes, I have selfishly named this after myself.
250 Squats

With time remaining the squad executed 25 Air Squared Sits, 25 SSH and 25 Overhead Air Squared Sits

In column of twos moseyed back to COT

Ended workout with some Mary – 20 flutter kicks, 10 Grave Diggers (both sides) and finished with crunches.

Moleskin

This weekend is Memorial Day where we remember those who have fallen in defense of this country. Yesterday I was on a train in Chicago with a man who yelled and dropped f-bombs about all of the injustices this country had heaped upon him and how he “hated” the flag and all those that respect it. While I thought about saying something I realized that I should pray for him and hope that some day he will realize that it is those that defended this country that enabled him this gift of free speech – no matter how vile and disgusting it is.

So, on this Memorial Day weekend let’s take time to pray and say thanks that those have gone before us, preserving the freedoms that we all enjoy so much today.

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3.0 Miles and Legorama (nothing fancy)

2017-05-26Leave a comment

QIC: Zima
When: 05/26/17
Pax: Witch Hunt (BC), Lutefisk (BC), Cable Guy (BC), Vinni (BC), Tater (BC), Atlas (BC), Fish Sticks (Run), Gears (Run), Royale (BC), ChaChing (BC), Cobra Kai (R), WWL, What Did (R), CSPAN (R), Mainframe (R), Trucker (R), Deacon (R), Flea (R), DaVinci (R), Zima (YHC)
Posted In: The Swamp

Shoulder injuries suck. But they shouldn’t prevent you from dishing out a good beatdown. About a week ago Cable Guy asked if the shoulder was still hurt as I had the upcoming Q. I said yes and that I’d work around it. Hence another #legday from YHC. Runners had already launched while ruckers and bootcampers were mingling. 0515 came, we recused ourselves from the ruck group, short disclaimer that we would be running and beating our legs up a bit, not a professional, etc.

We ran…at a good clip…to the back of Old Navy

Circle up for COP
-SSH X25 IC
-Windmills X15 IC
-Squats X25 IC
-Mountain Climbers X25 IC
-Monkey Humpers X25 IC

More Running…fast…to the back of Gander Mountain area

DORA 1-2-3 (Partner 1 runs about 50 yds and back while Partner 2 completes exercise, flip flop)
100 Monkey Humpers
200 Flutter Kicks
300 Squats (took forever)

More running…to the Target Balls

Monkey Humper Suicides: From the first ball, do 10 MH, run to the second ball and back, 10 MH, 3rd ball and back, 10 MH…all the way to the 6th or 7th ball and back.

Quick Switzer on Maturity. Took losing my job and almost losing my marriage to learn that life doesn’t work without Jesus at the center. At the center of work, marriage, you name it. It’s something we need to look at and work on everyday. Hadn’t planned on a mini-testimony but there you go. Time to run again.

All you got (AYG) from one side of target to the other side (crowd pleaser)

A couple of 10 counts

AYG to first speed bump, jog to next speed bump, AYG to the Stop sign

Slow Mosey past Zoe’s Kitchen (is this place open yet)

Lt Dans: 1 squat/4 jumping lunges, took them to 11/44

Mosey to the front of Marshall’s with 1 minute left…AYG to the far side of Best Buy

Wheeze our way in for COT

PS: Other guys rucked. There’s no telling what they did in the gloom. They looked pretty worked over though so I’m sure they got a good beatdown.

NMM
-Appreciate Cable Guy’s watch pinging off each mile (3 in total for today)
-Hard work by everybody with some good mumblechatter
-Speed demons Witch Hunt and Tater always pushing everyone…great work gents
-Really appreciate everyone participating in a leg heavy workout. I promise, when the shoulder is better I’ll get back to bear crawls, merkins and burpees
-PSA, Lt Dans go to 11 now (This is Spinal Tap…look it up young guys)

Announcements
-F3 dads at Knight Stadium tonight
-Memorial Day Murph
-RWB Memorial Run from TC Memorial Garden to FM Memorial Garden
-06/14 Pantheon Games at 0500
-06/17 Hog & Coyote #4
-Check Newsletter for Details

Praise and Prayers
-Prayers for Families
-Prayers for family of Jiu Jitsu friend who took their life
-Prayers for people traveling over the holiday
-Prayers for kids injured in Tega Cay golf cart accident

Thanks for the Opportunity Cable Guy
Aye
Zima

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Leg Day at Laces In

2017-05-26Leave a comment

QIC: Longshanks
When: 05/25/2016
Pax: Lil E, Man-o-War, Crab Cakes, Trucker, Cooter, Longshanks
Posted In: Laces In

As promised, no Merkins were completed at Laces In this morning, as 6 posted to a post-rain WEP legday beatdown with YHC. Disclaimer given and off went.

The Thang,

Start moseying down the path as we notice CrabCakes coming in hot. Pause at the first drillbit for some SSH until CC catches up. Mosey to the parking lot by Synergy and circle up for some COP:

SSH x 25
IW x 15
Windmills x 10
Cherry Pickers x 10
Mountain Climbers x 15
10 Count Honeymooner

Mosey to the small wall in front of Synergy. 10 Step ups each side followed by 15 Dips OYO. Rinse and Repeat.

Mosey over to Veterans Park for the Pledge of Allegiance

Main Event – Half the group runs up to the Hobo’s Gazebo and back while other half does the exercise, then flapjack:
Squats
LBC’s
Monkey Humpers
Flutter Kicks

5 Burpees OYO
Then 20 Sumo Squats, 20 Calf Raises, 20 Quick Feet (IC),
15 Sumo Squats, 15 Calf Raises, 15 Quick Feet,
10 Sumo Squats, 10 Calf Raises, 10 Quick Feet.

Mosey over to the big hill. Lunge Walk up to the Top, Jog back down, Backwards run to the Top, Jog back down.

Mosey back over to Synergy parking lot for some People’s Chair.

Return to WEP for some abs.

COT and BOM.

Announcements – Lots going on, read your newsletter.

Prayers – Truckers MIL

Moleskin
After the Chicken Wing Merkin-fest at The Coop on Wednesday, YHC promised no Merkins. Closest thing we did was 5 Burpees. Hope y’all got to take the elevator at work today!!

Shanks out!!!

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Ranch Trifecta

2017-05-25Leave a comment

QIC: Mainframe
When: 05/25/2017
Pax: Dixie Chicken, What Did, Peabody, Snap Hook, Kielbasa, Geronimo, Chedda, Craw Daddy, Sugar Bug, Cornhole, Pin-up, Straight-Up
Posted In: The Ranch

Lucky 13 posted to the Ranch on a beautiful morning. The Ranch is always fun, lots of opportunities for pain, and lots of room to be creative. Unfortunately no FNGs so very limited disclaimer and off we went.

Mosey to front of middle school with some high knees and butt kickers along the way. Circle up, all in cadence: 25 SSHs, 10 Windmills, 20 IWs, 15 Mtn Climbers, 15 Peter Parkers, 15 Parker Peters, & 20 MNCs. Move over to benches.
20 Derkins, 20 Dips, everyone run to end of drive and back.
10 single leg squats each leg, 10 steps up each leg, run to end and back.

Mosey to wall behind middle school for some wall webbs. Start in people’s chair, walk out on hands to merkins, walk back up into people’s chair for overhead claps. 1:4 up to 10:40.
Then just to finish the shoulders we did 15 donkey kicks.

Mosey to parking lot between schools and circle up for Lt Dans. 1 squat, 4 jump lunges. 1:4 up to 10:40.

Shared a quick word on maturity that stuck out to me: Maturity is the ability to think, speak, and act your feelings within the bounds of dignity. I know this can be a challenge in my own life.

Mosey to parking lot behind elementary school and circle up for Captain Hammers. 1 big boy situp, 4 American hammers. 1:4 up to 10:40. I’ll be honest, I won’t be calling this one again.

Mosey to small drop off loop behind elementary school. 5 Buprees at top, 20 merkins on the right, 20 plank jacks on the left, and 5 bomb jacks at the bottom. 2 loops of this jogging between points. Times almost up so mosey back to COT for a final 20 count of flutters.

Announcements: Lots of events coming up: Murph on Monday, veteran/remembrance runs, kids Spartan race. Get out and do something.

Prayers and praises for all the kids and educators. One more day!

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Q by Committee, Partner 400s, Confusion, Pain, Double-down COT

2017-05-25Leave a comment

QIC: Nomad
When: 05/25/17
Pax: Blades, Skate or Die, Boeheim, MP, Senator Tressel, Funhouse, High Hat, Zima, Rock Thrill, Jeeves
Posted In: Laces Out

11 PAX posted to Laces Out where confusion had set it. Who was on the Q?

Nomad corresponded with Sir Topham Hat where both he and CSPAN were travelling for work. Blades thought it may have been hhis Q. Funhouse alerted it was 5:01, so the show must go on. After a reluctant vote for Roads vs Track – Boeheim’s possession of the Key made the decision. 8 headed for the Track, but 3 headed for the Road.

The Thang – on Road

Zima, Rock Thrill and Jeeves went for an ‘easy’ (Zima quote) 6 miles on a tour of 160, 21 and Sutton Road.

The Thang – on Track

Warmup Run – 1 mile together on track

Warmup Exercise – Q by Commitee

From sideline to mid-field, job back to sideline

Toy Soldiers
Butt Kicks
Backward Run (thanks High Hat)

COP

Nomad – Windmill x15
Nomad – Burpees x5
Senator Tressel – Imperial Walker x10
Funhouse – Hillbilly Walker x10
High Hat – Mountain Climber x10
Boeheim – Lunges x10

Partner 400’s x 6 – Pax partnered up and while 1 PAX did 400 at full effort, other PAX recovered or did Burpees (all PAX felt recovery was plenty). Pain was enjoyed.

Warmdown 800 clockwise as group

800 x 2 Fast – after confusing the legs into thinking it was time to recover, 2x 800 was ordered by Senator Tressel with 400 recover in between

Running recover stretches were completed with mumblechatter of being too old to lift legs on fence to stretch.

COT #1

Announcements – Read Newsletter, Bowling, Murph

Maturity – Senator Tressel shared wisdom that he now is better about setting long-term goals to focus his actions, whereas he didn’t when he was younger.

Prayer Requests:

Funhouse’s 20^th anniversary trip to Napa and his 80yr Mother keeping his kids
Skate or Die’s daughter travelling on cruise
MP’s wife Michelle as she has surgey on Fri, 5/26

Funhouse closed COT with Prayer and PAX headed from Track…

… PAX recalled that they had forgot 3 PAX from Road workout

COT #2

Name-O-Rama

Prayers

Zima, travelers for Memorial Day

Zima closed COT #2 with Prayer

PAX left wondering just what kind of great day might be ahead after a double-down COT.

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