This week I have had the pleasure of Qing twice.  It was a pleasure both Monday at Guns & Moses and again today at Himship.  Himship has a lot of area to cover so We went to work.

The Thang:

• Warm Up started with:
  • 20 Hill Billys IC
  • 20 Wind Mills IC
  • 20 Moroccan Night Clubs IC
  • 10 Head, Shoulder, Knees & Toes in the plank position – (Thanks to Honey Pot for showing me this one.  I understand Italian Job is to blame for the pain these gave the men this morning.  I have found my new favorite exercise)
  • Held the plank position
    • Right leg off the ground 10 count
    • Left leg off the ground 10 count
  • Down on our bellys for some superman fun
  • Then a new one (or maybe not) called the Michael Phelps – one you belly all limbs 6″ off the ground and kick your feet and wave your arms like you are swimming.  Really makes the mumble chatter increase…..or that could have been grones I was hearing.
• Round of Suicides
  • Karaoke to the left two parking stalls
    • 5 burpees
    • Karaoke right side back
  • High Knees 2 stalls
    • 5 ranger merkins
    • High knees back
  • Butt Kickers
    • 5 burpees
    • Butt Kickers back
  • 10 count to catch our breath
• Mosie around the backside of Walmart all the way around to the service entrance on the other side.
  • to catch our breath I talked about mind control again.  I explained the experiment we did at Guns & Moses on Monday (check out the back blast for that).  A little testimony about me.  My grandfather was a WWII fighter pilot and was a tough guy.  But he was hard on my dad.  Now a lot of that reflected right through to my childhood and my dad was hard on me.  He was always pushing me.  One reason was because I have a brother that suffers from some mental disabilities (severe learning disabilities).  You would hardly notice it if you talked to him today.  Anyway, my dad was hard on me because I was capable where my brother was not.  But I now know why.  Being in the construction business, especially working with concrete, you have to remove your emotions and put your mind to the task.  Concrete when you are pouring it, is on a time limit.  You do not have time to make excuses as to why you can’t finish it before it hardens.  It is a win or loss situation.  Running your own business is the same.  You have to make your mind up that you will push yourself no matter how tired you are, no matter how bad you want to quit.  It takes heart and determination to do that.  One thing I mentioned about my brother is you would find it hard to see his disabilities now.  When he was young boy, my parents took him to a school in Charlotte that specialized in cases like him.  They told my parents that Chris was a lost cause and they should pull him from school.  They said he would never drive and basically he would never live a normal life.  Today my brother drives our lowboy hauling our heavy equipment around.  Today he is married and lives as normal of a life as he can.  This is all because my parents refused to allow him to be anything but his best.  That goes for me too.  Men we have heart for what we are doing in the gloom.  If we didn’t, we wouldn’t show up.  Because we have heart, we do not allow our minds to take control.
• Now back to it with a little Escalators – but first the burpee (bud light) truck came by triggering 5 burpees beofre we started
  • corner 1 – 10 burpees
  • corner 2 – 20 squats
  • corner 3 – 30 merkins
  • corner 4 – air squared (over head claps)
  • What goes up must come back down – Repeat backward back to the start
• 20 count to get a little rest
• Lt Dans 100 Yards back toward the front of the store.
• Mosie to the front wall of the store.
  • Wall sits
    • Arms out – 10 count
    • arms up – 10 count
    • One leg up, holding off the ground
    • other leg up
  • Bear crawl / wall sit line – 2 rounds
• Mosie to the COT
  • Talked a little more about heart.  Last Saturday my 2.0 asked why the men were their.  The answers were all the same…to get better.  He then asked, what are you doing to get better spiritually?  I asked the men the same thing this morning.  Men, are you exercising your hearts?  We get up in the gloom to exercise but are we going home in the evening and opening the Word of God?  I am guilty of not doing all I need to do to grow spiritually.  F3 is awesome but do not allow that to be the only interaction we have with other Christians and don’t let the 3rd F be the only time you learn or hear about God. AYE???
• Doc told me to tighten my core so lets do a little ab lab!
  • Hello Dollys
  • Rosalitta Whips
  • Hill Billy on your 6
  • Hands of time

Gentle Men it was a pleasure as always.  The men of York always put in 100%.  It is an honor to know you gents.

God Bless, Joe Dirt

Nineteen of the area’s highest impact men joined me in the Gloom at the Tavern this morning. The Disclaimer was disclaimed, our FNG was welcomed, and off we went for a full-body beatdown.

The Thang

Mosey to Harris Teeter parking lot for:

• 50 SSH (IC)
• 50 Moroccan Night Clubs (IC)
• 10 Windmills (IC)
• 15 IWs (IC)
• 40 Italian Night Clubs (IC)

Now that our shoulders were smoked and the mumble chatter slowed a bit, it was time for suicides.

• 10 Merkins
• Run to the first line and back
• Run to the second line and back
• 10 Diamond Merkins
• Run to the third line and back
• 10 Wide Arm Merkins

10 Count

• 30 Squats
• Run to the first line and back
• Run to the second line and back
• 30 Calf Raises
• Run to the third line and back
• 30 Bobby Hurleys

10 Count

• 30 LBCs
• Run to the first line and back
• Run to the second line and back
• 30 Freddies
• Run to the third line and back
• 30 Hello Dollies

10 Count

• 30 Side Tri Rise
• Run to the first line and back
• Run to the second line and back
• 30 Dips
• Run to the third line and back
• 30 Overhead Claps

10 Count and discussion on the 3 Fs, the 5 tenants, what we represent, and why we do what we do.

• Shampoo but, instead of running the suicide sprints, we back pedaled (NUR)
• 10 Merkins
• Nur to the first line and back
• Nur to the second line and back
• 10 Diamond Merkins
• Nur to the third line and back
• 10 Wide Arm Merkins

10 Count

• 30 LBCs
• Nur to the first line and back
• Nur to the second line and back
• 30 Freddies
• Nur to the third line and back
• 30 Hello Dollies

Indian Run around the lot and jailbreak to the COT.

Overall mileage, 2.01.

NMM

Great work this morning pushing the rock, taking the pill, and getting stronger together. Welcome to our newest brother, Major Payne. Excellent work this morning, especially for your first time out. Great EH Hot Spot and Freon. You epitomize what it means to “give it away.” TClaps to Bill Nye for taking care of the 6 today. Your efforts did not go unnoticed. Sorry (not sorry) to Honey Pot and Slow Pitch for jumping right in to the workout without the warmup. Hope the excessive number of SSHs made up for it. I know you boys loved the copious amount of shoulder work to start us off.

Newsflash to F3Nation – Schrute, York, Posh, Kelvin, and Tinker Toy are SUPER FIT. Add Burgundy to that list and you have an unstoppable force. Great job today, Waterboy. You kept the effort going without sacrificing your form. Proud of you. Red Ryder, good job today keeping up. Fairly certain you were cussing me internally, but you kept strong. Awesome job! Chuckie and Mayflower, I can’t say enough how much respect I have for you guys. You continue to get stronger every day and do these crazy exercises with a smile on your face. Keep up the good work, the younger guys are noticing. Screech and Dingo – big shoutout to you men. When I was your age, the only way I was up at this hour was if I was pulling an all-nighter or doing things that aren’t wise for me to repeat. Excellent job. Mr. Big Stuff, we’re keeping you in our prayers. Not sure what is going on, but God knows. Lean on us for anything. We are here for you.

Today we discussed the civil unrest in our communities and what we are called to do about it. I encourage you to pray for those hurting and those protecting us. I ask that you will make an impact here in your community by doing right. It is our job to show the world that Christ is in us by helping where we can. We are called to be different than the world. If that means extending a hand to a fallen brother or sister or just being there with them in times of trouble, we should do it. Be a leader in this broken and hurting world. Pass on peace to those needing it. Be the change you want to see in the world.

Announcements

Rock Hill 2nd F Lunch – Tomorrow at Nishi G’s on Mt. Gallant at 11:45. Reach out to Honey Pot for details.

F3 Charity Softball Tourney – this Saturday at 1:00 PM at Guns ‘N Moses. Read the preblast.

F3 4 Year Invergence – Fellowship with the Fort Region’s PAX 9/30 at 5:30. Bring a covered dish. Details here.

F3 Christmas Party, 12/17. Get in now before prices go up. Info here.

Ecclesiates 4:12 Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

No cutting corners allowed this morning as we paired up for a beat down that would be talked about for days. We were paired up because no one can do life alone especially not a workout designed by the Ole Salty Devil Dog. Great job men of the gloom! What an elite group of guys that came out to sharpen iron with each other today.

We started out with a little BROGA to stretch out and get loose. Warm up Mosey around Moe’s and over to station 1 at UPS store.

Station 1

Round 1 – 25 Burpie plank jacks

Round 2 – 25 Burpies

Round 3 – 25 Burpie Hand Release

Travel to next station: Sprint to Station 2 ( about 50 yards away)

Station 2

Round 1 – 25 Carolina Dry Docks (In Cadence 123 count)

Round 2 – 25 Merkins (In Cadence 123 count)

Round 3 – 25 SSH (In Cadence 123 count)

Travel to next station: Bear Crawl, Alligator Crawl, modify as needed ( about 50 yards away)

Station 3

Round 1 – 50 LBCs (In Cadence)

Round 2 – 25 Box Cutters (In Cadence)

Round 3 – 25 American Hammers (In Cadence)

Travel to next station: Pogo Jacks ( about 50 yards away)

Station 4

Round 1 – 30 Mountain Climbers (In Cadence)

Round 2 – 25 Jumping lunges

Round 3 – 30 Calf raises

Travel to next station: Inch Worm merkin ( about 50 yards away)

Station 5

Round 1 – 25 Bomb Jacks

Round 2 – 30 Moroccan Night Clubs!

Round 3 – 20 Diamond Merkins

Travel to next station: LT Dans ( about 50 yards away)

We all made 2 complete rounds before stopping for some Broga at the end to stretch and cool down.

Today marked 10 days in a row posting to an AO for our new member PADI who is looking for change. Great job today PADI and I look forward to walking beside you and getting beatdown and built up with you as we sharpen iron together in the gloom.

Thanks for pulling the Q this morning Burgundy! Keeping up with you as we knock out 25 Burpies together brings dizziness, white spots and side jump/stumbles to the Burpie exercise for me but I enjoyed every minute. #IronSharpening #EmbracingTheSuck

Warm up (In cadence)
SSH X20
IW x 15
WM x 10
Merkinx10
MNCx20
Merkinx10
INCx20

Mozy to YORK tech
Front…15 Derkins/20 Dips at wall

Wall jumps RINSE AND REPEAT
Come back to bottom…
PC long 20 count…BTTW long 10 count

Mozy to rear school area
20 merkins
20 CDD
10 burpees
10 Diamond merkins

More PC at front of school

Mozy across street to tech park

10 corn cob merkins
10 blast off merkins
10 Apollo Ono’s per side
Run 1 loop…stopped about half way and did squats waiting on the 6 before continuing. Finished loop

10 corn cob merkins
10 blast off merkins
10 Apollo Ono’s per side

Back to COT
AB LAB-Dealers choice
Finish with 1 minute Max burpees
Almost 3 miles of running covered as well.

As we finished we talked about how God tells us to encourage one another in love. We as men are good about encouraging each other during workouts, but a challenge was issued to encourage each other in our walk with the Lord. We often fail in this area and we, as men, need this encouragement more than anything else. TAKE THE CHALLENGE AND FIND A BROTHER OR TWO TO CONNECT WITH EACH WEEK!!

Prayers
Those involved in horrible bus accident and their families as they mourn the loss of children…MAY GOD’S PEACE AND COMFORT CONSUME THEM.

Events in Charlotte related to shooting…MAY ALL PEOPLE SEE THIS THROUGH GOD’S EYES AND NOT OUR OWN. GOD’S HEART BREAKS BECAUSE OF OUR SIN. SIN, NOT SKIN HAS CAUSED THIS DIVISION IN OUR COUNTRY. MAY GODS PEOPLE STAND UNIFIED TO LIVE OUT CHRIST IN US!!!

Reborn-speedy recovery from back injury.

It was an hour to Q at this awesome sight. There are lots of areas to run for mileage and stop along the way for some pain stations. AYE!! Thanks for the opportunity Pistol!

Message

Grace – when we become a Christian we usually are attracted to it by the message of Grace and eternal life. But does that mean we have to wait until we die to experience his Grace? Think about how you experience Gods grace in your life.

Have you ever heard someone say or have you experienced “when you serve others that you get more out of it than you gave”? I’ve heard that expression for nearly my whole life and I’ve just learned what it means. That is God’s Grace while on earth.

To experience Gods grace we have to get dirty and jump in the fire of life and be the hands and feet of Jesus. What are you doing in life that is going to help you experience Gods beautiful grace?

The THANG:

COT
Mosey to parking lot
– 20 Ssh
– 10 merkins
– 10 mountain climbers
– 10 CDD
– 10 Imperial Walkers

Indian run curb style (split into two groups)
– plank curb walk
– merkin curb walk
– crab curb walk
– CCD curb walk

Ab circuit 3 min
. 30 seconds each
LBC
Freddie Mercury
Scissors
Hello dolly
High low flutter
Protractor

Mosey to parking lot – A new speed was defined that is most appropriate for the ballroom.
– Run 50,75,100% (I.e. Balls Out)
– lunge walk back and forth
– Duck walk
– Apolo Ono
– Run 50,75,100%

Mosey to hill for Jacobs bear ladder
Bear crawl up
7 CCD to 1
Bear crawl backwards
1 Bomb Jacks to 7

End with Wind sprints

COT

13 in the gloom of Monday.  Quick disclaimer and we were off!  Warming jog to HD to include high knees, butt kickers and soccer stretches(aka stanky leg).  Warm ups of SSH, windmill, merkin, mountain climbers, etc.  Mosey to Just Fresh where we did ladders of merkin/squat as well as bear crawl, wounded dog(everyone’s favorite), karaoke and such.  A few suicides to round it off.  Chatter was nonexistent so I wasn’t sure what to think. Then a short run to BOT(back of target) for peoples chair-break off one at a time to walking balls to the wall- back to peoples chair.  Puddles liked it so much he wanted to reverse back through it again!! I was thrilled with his enthusiasm, so we did!  Run back to COT with a quick pit stop at the fountain for step ups.  Praises to Mandarin for 110% effort!!