A not so Scot/Scott free workout

2016-09-26Leave a comment

QIC: Trucker/Cable Guy
When: 9-24-16
Pax: Nuclear, Smuggler, Sen Tressel, Oprah,Crab Cakes, Fish Sticks, Trucker, Cable Guy
Posted In: Alcatraz

Disclaimer was given and Trucker was on!

Circle up

Warm-up with some IW

Merkins

And some other exercises

Rugby Suicides for a few minutes

Partner up

Dora 1-2-3

75 Pullups total

Run a lap

150 Merkins

Run a lap

300 Squats

Run a lap

1st half of the workout complete and hand off to Cable Guy

Line up in the parking lot for some Burpecides

There are 12 lines in the parking lot

Round 1: Do 1 Burpee at each line and return to start after each line

Round 2: Do 2 Burpees at every other line returning to start after each line

Round 3: Do 3 Burpees at every 3rd line returning to start after each line

Round 4: Do 4 Burpees at every 4th line returning to start after each line

Run to the end and do 5 Burpees

Round 6: Do 6 Burpees at every 6th line returning to start after each line

Run to the end and do 7 Burpees

Run to the end and do 8 Burpees

Circle up for 5 minutes of Ab Lab

COT

Prayed about the unrest in Charlotte and for some peace and racial unity!

TClap |

Ranch – 9/22

2016-09-25Leave a comment

QIC: Jiffy
When: Ranch - 9/22
Pax: Deacon, Edison, Witch hunt, Dark Helmet, Peabody, Geronimo, Backdraft, Mainframe, Mission Impossible, Bugle Boy
Posted In: The Ranch

As this was my VQ, I appreciate the opportunity to lead the workout and help out. Dark Helmet reached out and indicated he could use some assistance. Having been involved with F3 for a while, I had a sense of urgency to do my part….when I saw Dark Helmet’s post for help, I signed up on Twitter and took the plunge….

Dark Helmet’s helped kick-us off and helped me out throughout the process – his help was greatly appreciated. He started with the disclaimer. Dark Helmet also shared that as part of growing F3 in today’s workout we would be stopping at 5:30 to help kick-off a group in Allentown, PA (more on that to come)…

Getting started…mosey to the back of Springfield…..high knee, butt kickers, shuffle both ways and then a quick warm-up…

20 X side straddle hops
20 X imperial walkers
10 X windmills
10 X merkins
10 X mountain climbers

Mosey over to the other side of the parking lot. We had a couple of minutes to burn before the 5:30 call so did a little work…

10 X diamond merkins
10 X wide armed merkins
10 X Carolina dry docks

We had a quick facetime call with the group from Allentown, PA, gave them the disclaimer and got them started. Exciting to help the growth of a new region…..

We continued on with a Modified Dora 1, 2, 3. Everyone partnered up, take turns running around the parking lot and completing:

150 push-ups
200 LBC’s
300 situps

We then ran back to the front of the school for some Ab work:

10 X Plank punches
10 X Parker Peters
10 X Peter Parkers
20 X Hello Dolly’s
15 X American Hammer’s
10 X LBC’s
Wrap-up with planks and slide planks

As we wrapped up with COT (and actually the entire workout) the chaos of the last couple of nights in Charlotte weighed heavily on everyone’s mind. We closed with prayed requests for peace, love and understanding.

Dark Helmet and crew stuck around to help the Allen Town Crew with naming of FNG’s and COT.

I wanted to thank the PAX as they were patient were some early counting issues and were nice enough to notice and provide constructive feedback when my voice cracked during the workout. It was an honor to get a chance to help out.

TClap |

Grace in the Swamp

2016-09-25Leave a comment

QIC: Chicken Hawk
When: 09/23/2016
Pax: Mr. T, Cable Guy, Witch Hunt, Royale, Kenyan, Photo Bomb, Gecco, Bart, Puddles, Jerry Lewis, Gears, Behoeim, Querty, Vinny, Zima, Deacon, Nasa, Tank
Posted In: The Swamp

Message:

We are called to love and give grace to our brothers, our neighbors and our enemies. Giving grace to our kids and wife are one thing but giving grace to our enemies is another thing all together. You all are going to get a chance to carry the sack and your challenge is to name that persons in your life that doesn’t deserve it but today but you are going to give them grace and love them.

We were created in the image of God but our free will shattered every thing that God had intended. We broke his rules, we worshipped idols, we whipped, tortured and even killed God who came to us in Human flesh yet through his grace we were forgiven and loved inspire of all of our deficiencies! Don’t those in our life deserve the same. If everyone forgave that one person our world would be a little closer to what God intended.

The Thang:

COP

Various and sundry exercises

Mosey to Home Depot Parking Lot

Two lines space out

Stand and squat Side shuffle Weaving through the line

Plank with push up run over

Arched plank with alligator crawl through

Mosey to wall

Handstand walk. Then lunge walk back to position

Wall sit walk

Mary ab wheel on the curb

Mosey to fountain (count off by fours) 20

Dips

Derkins

Step ups

Burpees

Bear crawl around the fountain to the next station after each round.

Mosey home… to COT

TClap |

River Walk Hills of Gloom 9-25-16

2016-09-25Leave a comment

QIC: Samurai
When: 9-25-2016
Pax: Stage Coach, Mayflower, Catfish and YHC.
Posted In: Uncategorized

A Fantastic Group of 4 HIMs gathered for a morning run in the Gloom. Pushing the Rock by everyone. I received several IMs about what the milage is for the Gloom and other questions of what to expect.

Run your pace and distance. Enjoy the beautiful River Walk and God’s World in the early mornings.

Followed up with Coffee and fellowship

TClap |

Lancaster F3 next week must attend Events

2016-09-25Leave a comment

QIC: Apache
When: 9/26 thru 10/1
Pax: All regions
Posted In: Uncategorized

This week’s main events Lancaster F3

Must attend events from all Pax, come sharpen Iron and push your brothers of the gloom with the betterment of each other thru the daily struggles of life because every man needs F3

Monday 9/26/16: Official AO Launch at the Lancaster Second Baptist Church

1426 Great Falls Hwy, Lancaster, SC 29720

Along with 2 VQ’s from our brothers, Tickets and Ashtray.

Wednesday 9/28/16: The Justice League Boot camp

2 VQ’s The Grave Digger and Homer located downtown Lancaster County Government building 101 N Main St, Lancaster, SC 29720

Friday 9/30/16 The Forts 4^th annual INVERGENCE please click on link and sign up

http://us10.campaign-archive2.com/?u=31d40047f4100a853e297353d&id=2c0f3a107f

Saturday 10/01/16 The Normandy Beach AO with 1 VQ from Dangerfield and Apache Q

Located Lancaster High School 617 Normandy Rd, Lancaster, SC 29720

Aye Apache

TClap |

The Patriot 9-24-16. Ponytail and Samurai Assault on Sullivan Middle

2016-09-25Leave a comment

Posted In: Uncategorized

What a humbling experience we had as Co-Qing this outstanding group of HIMs. The weather started out nice and cool but soon changed like always. With 2 FNGs Yogi and Triple Threat we gave the disclaimer and jumped into stretching.

Magic Number for the day was 15 either exercise count or rounds of exercises.

Wrist stretches holds

Windmills x 15

Dillon County Cotton Pickers x 15

Mosey to the big field by the softball field running a Reverse Indian Merkin Run.

SSH x 15

SLOWWW Merkins x 15

Overhead Claps x 15

Moved to the hill and giving instructions on the work Pain Station 1

3 levels of work. Bottom level 15 Merkins of either Diamond, Ranger or Wide Arm Merkins x 15

Second Level CDD x 10

Third Level is Burpees x 5

Repeat 5 rounds then Plank up for the 6

Good mumble chatter from this Pain Station then off to the picnic tables for Round 2 Pain Station

Derkins x 15

Irkings x 15

Dips x 15

5 Rounds

Lots of sucking air after this work.

I passed the reigns over to Pony Tail for the second half

Pony Tail then shared the story of The Prodigal Sons. Gods Grace, Fathers Forgiveness

Pony Tail had the PAX mosey to the Football Field for the second half of the Assault on ABS.

4 Corners of Partner Leg Throws x 15 followed by 15 LBCs

Move to the next corner of the field and rinse and repeat to the start. Note Flash and Flash Jr were killing the work, Jr making Dad work hard.

Rinse and Repeat

Line up for a Indian Train LBCs 1 Lap

Rinse and Repeat for another Lap.

On the Track circled up and had 8 Minutes of AB LAB, PAX calling out AB work quickly to kill the remainder of what energy we had left.

Moseyed back to the COT for Prayers and Concerns

Prayers

Reborn

Mr. Big Stuff

Butter

Charlotte Rioting

Praise

Bubazilla’s Son better since last Dr. visit to Mexico

River Rat selling and purchasing of new home and asking for help next Sat moving a few things to the new home. Maybe sugar is being used to get help, donuts and bagels. Be prepared to help our brother.

Upcoming Events

Ragnar

Next Friday Fort Mill Pot Luck Gathering at Alice Springs Greenway

Christmas Party register is open look at the Weekly News Letter.

Pony Tail and I were humbled to Co-Q this Patriot Workout Assault. The feeling is like driving a Pro Stock Funny Car, lots of horses.

Samurai Out

TClap |

Pax, Pullups and Sprints

2016-09-25Leave a comment

QIC: WhatDid
When: 9/23/2016
Pax: Pikachu, Kielbasa,Red card,Leg breaker,Chicken Wing,Skate or Die,WhatDid (QIC)
Posted In: Varsity

The Pax slowly rolled in on this fine Friday and with 7 Pax in total ready to work I gave the disclaimer, modify as needed and I’m not a professional, we went after it.

The thang…
Mossy down to the lower school basketball court for a quick warmup.

Circle up for
20 SSH
30 Moroccan night clubs
15 windmills
15 Merkins

We then mossied up to the pull up bars for round of HIITs.

At the pull bars we completed four sets of:
30 second pull ups
10 second break
60 SSH
10 second break
20 burpees
1 minute break and repeat

You can do the math, but I’ll give you a hint, that’s 80 burpees!!!

We then mossied over to the band paved practice football field on the upper level. I would have preferred to do this portion on the track, but it was closed. Here’s the thang and the field worked well.

200 yard sprint (not 50%, not 75%, but 100%!)
10 second break
15 squat jumps
10 second break
20 walking lunges
1 minute break

Repeat

We ran out of time and headed to COT.

Prayers & Announcements
Prayers for our law enforcement, community and leaders and the community of Charlotte.
9/30 Invergence –
Check the weekly newsletter

Thanks SkateOrDie for the opportunity to lead the workout.
WhatDid out!

TClap |

2nd Annual F3 Soccer Arms Cup

2016-09-23Leave a comment

QIC: FunHouse
When: 11/19/2016
Pax: Anyone that knows how to play soccer or wants to have some fun!
Posted In: Uncategorized

Fort PAX – Who is ready to relive the glory days and show off your ball handling skills (don’t even think about TWSS) on the pitch once again?

The fields are set – this year’s Soccer Arms Cup will take place on Saturday November 19th, from 11am – 2pm at Matthews SportsPlex. Cost $20 per player.

Last year was a one-off Metro vs. Area 51, but with the addition of The Fort this year, it will be a round-robin event where the 3 of us each play each other, and bragging rights go to the guys atop the standings.

It will be 11v11, so we need to be aiming for a squad of 20 guys, with cost likely no more than $15-20 each to cover for field, referees, and shirts.

Please RSVP and in the comment section add your t-shirt size.

I will let you know how to pay in the near future – bring cash/check with you or PayPal.

I will be holding a practice or two for S&G’s. I will also be sending out those dates after I get some names on the list.

We will be using this event as a Fundraiser / Awareness event for the fantastic Charlotte Eagles organization, and I’d like to share once again the banquet info (below) that our very own Dollywood has put together – if you would like to join us on our F3 tables, please let BodyBag know. It’s a truly amazing cause!

Banquet Date: Tuesday, November 1, 2016

Doors open: 6:00 pm Program: 6:30-8:30 pm

Place: Calvary Church, Crown Room 5801 Pineville-Matthews Rd. Charlotte, NC 28270

Sponsorship Opportunities

Title Sponsor $2,500/Dinner Sponsor $1,500/Table Sponsor $450/Individual Tickets $60

Have questions? Feel free to contact Josh Wood at 423-578-0116

Contact me with questions – 803-325-5255. joshuacsale@hotmail.com

FunHouse – Manager/Coach/Captain/Medic/Water Boy/Hair Stylist

TClap |

CSPAN =@F3TheCoop = Arkloader & ShadowBoxing

2016-09-23Leave a comment

QIC: CSPAN
When: 09/21/16
Pax: Chicken wing, MacGyver, Pikachu, Red Card, Fridge, Kielbasa, Griswold, Java, Fire Marshall Bill, Snap Hook, Bigglesworth, Huckleberry, Skate Or Die, Crosscheck, Mission Impossible, Stang, Sasquatch, Longshanks, Geronimo, Olaf, Chicken Hawk, What Did, Old Bay, Cha-Ching, Nomad, and Harry Cary.
Posted In: Ring of Fire

I missed last week’s Q because I was in Colombia, so I picked up this Q from TChaser-Hilbully

Disclaimer

Humid and 75 degrees

No warmup and a very long run around parking lot, the Team of Statisticians had it at .65 miles, felt like .75 to my ankle.

Line up on the paved band lot goal line for 30 minutes of #Arkloader with all of my favorites and a variety of #mumblechatter, every man tried to stay with us, I included all my favorites and only had had to call an audible on the ladder of windmills. #AWFULGROANING

This was an #oldSchool cardio heavy workout without a bunch of burpees/nonsense, but the smelled of victory was thick in COT, so I know the weike worked.

We then started shadow boxing for 3 rounds, followed by 2 rounds of sprints = Fight or Flight

Mosey 1/2 wat to COT for some partner boxing practice

Jailbreak to COT

COT/ Prayer or Praise/ BOM

Naked Man Moleskine

Today my sermon was about #Accountability http://f3nation.com/2016/07/07/accountability-4/ and finding someone who is not your wife, not your best friend, and yet cares enough about you to hold your selfish sinful self accountabile. Used the analogy of Bigglesworth and my half-A$$ boxing to show that he knew I had better effort in me, and called me on it. Pour yourself into your #Blade and #Stone relationships in #Whetsone, your friends deserve it, and it will make you a better man.

Geronimo thank you for the invite, and keep me on your Q schedule,
AYE!
CSPAN

TClap |

#F3Brothership 9/23/16

2016-09-23Leave a comment

QIC: CSPAN
When: 09/23/16
Pax: Gauge, Mary Lou, Corruption, TChaser-HilBully, Apache, Birdcage, Rucking-Trucker, Rucking-Spitz, and Maximus,
Posted In: Uncategorized

Week #2 for #F3TheBrothership

Humid and 72 degrees

Disclaimer

AYG .9 mile run to The Ship

Tribute workout to Muthaship: Max set of = 10 Diamonds, up the stairs, 10 Diamonds, down the ramp, up the ramp, 25 LBC, down the stairs, 25 LBC, across the bottom deck = 1 and keep repeating until 0550.

COT/ Prayer or Praise/ BOM

AYG .9 mile run away from The Ship

Naked Man Moleskine:
Mary Lou is faster than you on one good leg…

Birdcage is a giant and faster than you…

Maximus, Gauge, and Corruption thought we could have got more than 4.5 miles in…

Apache talked the entire time…

TChaser encouraged me as I nursed a bum ankle this morning #OLD.

Trucker and Spitz thought it would be easier to ruck it, but they were wrong.

Birdcage, Apache, and Maximus all got stuck in the mud on the run down, they sank in a trench up past their knees…it was funny and gives Apache a reason to purchase more new shoes, he thinks he has Tatanka’s shoe budget…

#PrayforCharlotte

AYE!
CSPAN

TClap |