Petra

Warmup
Mosey around parking lot
Left over right leg stretch
Right over left leg stretch
Arm stretches
Side Straddle Hop
Cotton pickers
Imperial walkers
Italian night clubs

The Thang
Mosey around parking lot
Burpee Train
High Five train – Face PAX move down the line clapping both hands of the pax in front of you

Mosey around the parking lot
Cups were placed out for Pax in a path fashion
PAX plank while a single pax bears crawls through the cup maze, continue to plank on the end
Reverse go backwards bear crawl back to the beginning of the cups

Mosey around the parking lot
Tabata at the cups
Complete each exercise on the cup as many as you can do in a minute.
Burpees
Flying Squirrel
Merkins
Wide Arm Merkins
Carolina Dry Docks
American Hammers
Low Slow Squats
Bobby hurleys
Monkey Humpers
Plank jacks
Mountain Climbers
Alternating Shoulder taps

Mosey back to cups
Squat walk through path
Revere squat walk through path

Mosey around parking lot.

COT
Great showing from all the pax today! This region just keep growing we keep seeing so many awesome new faces.

I was honored to pass the PHOP flag this week over to Dawg Pound. Can’t wait to watch this growth continue!

Announcements and Prayers
‭‭‬ ‭The Fort’s 4th Year Invergence tonight 1730 @ Rush Pavilion

3rd F theme is grace this month, where have you shown it in your life? I had each pax grab a cup all of them were empty. If you start your day empty on grace how do you give it to other? It is through the lord that grace flows. Fill your cup daily to be poured out for others as Jesus was poured out for us.

Check out that newsletter:
http://bit.ly/2dvz7V0

Aye

Riddler!

      1^st Annual Charity Softball Tournament

33 PAX and numerous family and friends showed up for what would be a very hot but fun filled afternoon of softball for a good cause. F3 nations Guns N’ Moses AO from the Fort Mill / Rock Hill Region, including or new found F3 brothers in Lancaster, sponsored their 1^st Annual Charity Softball Tournament on Saturday September 24, 2016 at Tirzah ARP Church.

First of all we would like to thank Tirzah ARP for allowing us to host this event where we can give back to our community. The tournament was organized by High Pockets, Hot Spot & Redwood a lot of PAX put in time spreading the word out, preparing the field, donating water & Gatorade and so much more.

These dedicated PAX opened up their hearts and wallets to raise a total of $420 for Stepping Stones Pediatric Therapy in Clover, SC. The money went towards buying an assisted walking device. Below is a copy of the appreciation email:

F3 Members, 

Thank you so much for your generosity and kind hearts. We cannot be grateful enough for you donation. Our Staff and families are very appreciative of your efforts. We will be using the money donated to us to help purchase a piece of equipment called an Upsee. An Upsee is a mobility device that allows children with motor impairment to stand and walk with the help of an adult. These are very costly but with the help of the F3 Team we are now able to purchase one. I have included a picture to show you what the Upsee looks like.

We cannot thank you enough for what you have done for SSPT!

-SSPT Staff & Family

http://www.stepping-stone-peds.com

https://youtu.be/OPp2OUh3vXY

 We were excited about the turnout and honored to be a part of such a deserving organization.

We plan on making this an annual or semiannual event where we can continue to raise funds for deserving organizations around York county while enjoying some great fellowship with F3 brothers from other AOs.

well, chappy  sent out a challenge to the himship to see which pax would dring in the most hims, so this gloom was the chop house challenge, chappy house of pain, losing pax had to do 2x the winning paax numbers in burppes, but due too a bad storm and flooding in his area, the challenge was postponed , so with that being said we started of with a few ssh, followed buy ceder shakes, followed buy some mo ssh, after talking to the pax about the meaning of the number 10 in the bible, me mossied around the back of the buildings for 10 mercians, mossied on down for a 10 count of btw, and mossied out to the parking lot, where low and behold was the bud truck.. so that prompted 10 burppes, and 10 true squats and 10 mercians, mossied on back behind walmart wher we found a slight hill, where we did reverse bear crawl down and regular bear crawl, to the top, x10 , mossied on around the side of auto center, where apache gave a lillte pep talk,  followed buy 10 more burppes, and mossie to the hill, where we did lung squats all the way up the hill, mossied bach down through parking lot for some big boys, mercians, lbc, widarm merciians all x10 the did alittle snake mossie up and down the parking lot back to the ao,  ffor about a total of 1.75 miles,  today I tried to do a little cakeboss style 3rdf, as we caught our breath we talked about different meanings of the 10 ten , all through the work out,  in conclusion it stated that if you do not know Jesus Christ as your personal lord and savior, your life is gonna be worse that and of the 10 plagues, the eventually ended eternity is forever!!!! aye …

It was an honor to lead 18 PAX this fine morning at #EaglesNest.  This was my second Q ever and this was double the size of my VQ,  I was a bit nervous to say the least but then I told myself Hey  Big Papi this is Rock Hill they get what F3 is all about, they have your back you can do this.

THE THANG

Warm UP:

Windmill x15 IC

Moroccan Night Club X20 IC

SSH X20 IC

Merkins X10 IC

Mosey to the Fountain,  YHC had no idea where the fountain was located so the PAX directed and away we went.

Intervals (30sec tempo, 10sec recover) turbo leg ups right, turbo leg ups left,  box jumps were on the schedule but the fountain ledge was to narrow and wet.

Mosey to the building we usually run laps around with the steps, once again YHC had no clue how to get to that location and I think Honey Pot led the way, but all of a sudden the PAX heard a loud splash and found Apache doing Bear Crawls inside the fountain, did not surprise me one bit  it was possible he was all hopped on three 5 hour energys but not sure,

YHC explained next exercise would be “The Cooper” had PAX partner up with 2-4 in a group,  “The Cooper” went like this:

1 lap

10 burpees

10 Squats

10 Merkins

run a lap then 9 , you get the picture,  Time was running out so YHC called off the cooper at 5 of each .

Mosey to field where where the rocks are, once again another PAX had to lead the way this time it was Italian Job.

It was time for Dora 1 2 3 with coupons

Partner up and grab a rock, 100 merkins, 200 SSH’s & 300 LBC’s, the runner went up the hill – with his coupon and back and passed it off to his partner.  Italian Job gave a time check and most of the PAX finished the round,  I wanted to squeeze in 1 more little treat of single file run to the outside fire exit stairs for run up and down, but was told we did not have enough time,

Mosey back to COT

Praises and Prayers

Chuckee led us out with a great prayer

I am truly blessed to be part of F3 Nation and to lead all of you,  each one of you is a true #HIM

Like I said before Rock HIll gets what F3 is all about.

Big Papi out!!!

SSH x 10

5 Burpees

Squats x 10

4 Burpees

Imperial Walker X 10

3 Burpees

Windmill X 10

2 Burpees

Plank Jacks X 10

1 Burpee

Run to Scholars Walk

20 merkins

10 squats

You have a minute to complete. Done early then rest. Still exercising up to the last second? then we will start again at the next minute. Goal – finish both exercises before the minute is up

25 Italian Nightclub

10 jump squats

30 LBC’s

15 Shoulder presses

20 Carolina Dry Docks

10 Boat / Canoe

15 Burpees

——-

20 Hello Dolly

10 Diamond merkins

25 SSH

10 staggered merkin (right)

30 LBC’s

10 staggered merkin (left)

30 high knees (single count)

10 scorpion merkin

10 Burpees

——

Run to The Big Show

Line up at the bottom – run up to the top – do 1 merkin

Run down to the bottom – do 2 merkins

Run to the top – do 3 merkins

Wash and repeat until you get to 10 merkins

Now that the school year has started and my coaching duties are in full swing I find it difficult to post as often as I would like, or as often as I need to.  I try to make Independence a priority as it fits my schedule nicely and the location and AO are top  notch.

I also, enjoy the camaraderie that usually comes with a smaller more intimate group.  This opportunity proved to have just that.

Before we get started with the particulars of the workout, I want to take a minute to talk about the participants.

Padeye-You made a huge impact in a short amount of time.  Keep pushing and keep working.  Always an inspiration.

Anchor Bar-You are a man who leads by example and with words of wisdom and assistance.  With you working out, no Q ever needs to ask for someone to help bring up the 6.  Thanks.

Captain Kangaroo-A respectable among respectables. I hope everyone sees you the way I do, as a leader and inspiration.

Blackhawk-We started around the same time, so this may sound weird, but I consider you almost like a part of my “pledge class”, I pay extra attention to your growth and development.  Your leadership at Independence is great, and your BBs have inspired me to take this time to write about each individual.  Thank you for the opportunity to lead.

Crayola, Striker, Dr. Ruth-I feel I need to speak about you collectively. I am sure I speak for many when I say there is no way you could’ve convinced me to get up and work out with a bunch of old men in the dark before dawn.  But you guys keep coming and bringing more and more guys with you.  I am not sure you guys understand the impact you are making and will make on not only the HIMs of F3 but your communities.  Keep it up.

PCH-Always great to welcome an FNG.  It’s not easy to get up and start on this journey.  After seeing the Name-a-rama from Eagle’s Nest this morning I know you came back for more.

Now let’s get down to it.

After the disclaimer was dislcaimed and we reviewed the 5 Principles of F3 we started with a short, slow mosey and on that mosey finished at the Board of Moderation and proceeded to do the following with a partner helping split the load.  Our venerable SiteQ worked on his own as we had uneven numbers and he had to leave early for work.

Phase I

100 Imperial Walkers

150 Overhead Claps

100 Squats

150 Peter Parkers

150 Italian Night Clubs

100 Windmills

150 Merkins

150 Side Straddle Hops

150 Carolina Dry Docks

100 Monkey Humpers

Also during the course of Phase 1 the HIMs with partners ran from one end of the parking lot to the other three times. When they ran was at their discretion.

Phase II

Our men found out the Board of Moderation has a backside, or perhaps a downside, depending on your point of view.

For this phase we moved to the grass field, or as I like to refer to it, the Quidditch field(I’ve seen students play quidditch their, which just reminds me how old I am).

We used the bushes as our landmarks and did the following.

Crawl Bear

Bear Crawl

Buny Hop

Lunges

Carioca(not karaoke as many think)

Phase III

This phase was the ab phase. Always a great way to end in my opinion.

30 Flutter kicks OYO

25 LBCs IC

25 Rosalitas IC

40 Partner leg throws

25 Box Cutters OYO

As I stated earlier this was my second time using my Board of Moderation at Independence.  I must say I was in better shape then and flirted with being unable to do my own Q, but thanks to the HIMs and especially Striker, I was able to push through.  We really are stronger together.

We finished up with

Join us Tomorrow 9/28/16 5:15AM
PHOP – NORTH ROCKHILL CHURCH
DOG Pound Takes over as Site Q

One year and a month ago I was working out with Padre knowing that he would be leavin our region to lead a church in Easley SC. The impact that this HIM man had on me is something I never forget. I have never had someone encourage me and push me like Padre.

Then Padre asked if I would take over the Q Duty at PHOP. I had only been coming to F3 for about three months. I did not feel prepared, however he ensured me that I was ready to do the same he had done for me.

With that being said it’s been an amazing year leading the boys at PHOP. I have been led more by the PAX that have take Q privilege week in and week out! We went through a change to get gear back into the rotation. We now have tractor tires, cinder blocks, Buckets With Rocks, and tons of other fun!

Over the last few months Dog Pound has really stepped up and given me a focus on bettering PHOP. As I have made these changes I have seen a change in him. He has become a leader in our Region! He has worked hard to get better but not only himself he ensure others get better along side him.

So it is with great honor that I get to pass the Site Q flag off to this HIM.

Join us tomorrow 9/27/16
5:15 at PHOP – North Rock Hill Church
Support this New Site Q as he continues the mission of creating and empowering male leaders in our community.

As iron sharpens iron,
so one person sharpens another.

Riddler Out!