Warm Ups

20 SSH

10 IW

10 WM

10 LSS

Mosey to Good Year

10 Carolina Dry Docks

Run up the hill

10 American Hammers

Rinse and repeat twice

Mosey to Food Lion Parking lot

Shuttles between parking lines

10 Merkins at first line

10 LBC’s at every parking line sprinting in between

2.08 miles covered

Balls to Wall for 10 count

20 Calf Raises

Lt Dan’s from light pole to light pole

Run backwards from light pole to light pole

Mosey back to AO

20 Leg Throws

Finished with COT – Lesson on Grace , example Corrie Ten Boom

Boomtown Central opened just over 2 months ago, and I had still not posted out there for several reasons.
1. PHOP is 2.3 miles from my house.
2. Wednesday is a run day for BRR training at PHOP on the hills across the street.

I’d like to thank Pistol for the invite out to BTC. It is an amazing AO, especially if you can get over it being a bit dark. I drove the area the day before (considering its right beside my job) and got a sense of what I wanted to do.

At 0515, disclaimer was disclaimed (leaving parts out that I yelled as running), and off we went. I figured that since Wednesday is a 5-7 mile run day, we’d see how much running we could get in. Apache, Pistol and Italian Job all reassured me that this was a run/boot; so running was encouraged.

Quick Mosey over to Baxter Hood Center. The plan was to use the parking lot for some agility work using the parking spots…problem was that there was no light in the parking lot.

So we did a quick warmup:
SSH x 25
MNC x 20
Windmill x 20

With that, we took off.

For 5 years, I’ve driven by the Techpark area almost daily. Every day, I’ve noticed a walking path just off of Anderson Rd. When prepping for this workout, I took a look at the city’s trail map and figured out that the trail eventually ended up at the statues on Dave Lyle Blvd. Jackpot…so off we went on the DARK trail.

After a 1/2 mile mosey or so, we ended up at the statues. From there, we crossed Dave Lyle Blvd into Techpark North, and ran over to a parking lot. Each man partnered up and did the following:
1 man runs, while the other does an exercise.
Merkins
CDD
Squats

Kudos to Cujo for toughing it out through this.

AFter that, we ran around a bit more to explore Techpark North. Sprinted up the hill at the north end of Techpark, then began the mosey back.

Stop at statues and do Derkins x 10.

Continue Mosey and do squats to wait on the 6. Continue Mosey back to BTC (at a much slower pace, this time).

Back to COT–finish with 4 minutes of Mary.

Great job by each man.
Italian Job, thanks for your steady leadership and commitment to making the man beside you better.
Apache, your enthusiasm for what we’re trying to do at F3 makes this whole thing really work.
Pony Tail, you’ve made us so much better since coming out to F3. Glad I’m getting to know you better each week.
Cool Table, I appreciate your heart for the children of Rock Hill and trying to make a difference; especially with our young men. As an educator, you don’t know what a service you’re giving the world.
Flop, Spartacus, Pescador: You three have made us so much better physically in Rock Hill. I fully expect to see each of you Qing TOUGH workouts soon…and getting into some CSAUPs with us.
River Rat: So glad to see you posting consistently again. Your example as a Dad is one I aspire to be like.
Pistol: Your heart for your fellow Pax is clear. Thanks for your leadership.
Cujo: Amazing work! I know it was tough…but never did a get a sense of you wanting to give up. Keep at it…you’ll be amazed how much faster you get. Soon.

It was an honor to lead. Thanks to each of you for the privilege!

Aye!

Twenty-two of RH and the Fort’s best joined YHC on a not quite as humid Tuesday morning at Eagles Nest. Since BRR is just over a week away, I figured we’d make this more of a run/boot camp than just a strict boot camp.

The Thang:
Quick (7:30ish pace) mosey over to Byrnes Auditorium (around 1/3 mile or so)
Warmup:
SSH x 25
Morrocan Night Clubs x 20
Windmill x 10
Merkins x 10

Partner Up:
One Partner runs around Byrnes Auditorium while the other does the exercise. Switch off until the exercise is completed with the proper number of reps
Merkins (100)
Burpees (50)
Squats (100) (I think, can’t remember)

Mosey over to the Big Show (the Amphitheater)
Run the Big Show, on the right side of each step, do 10 Carolina Dry Docks

Mosey over to the Hill of Pain and partner up.
One partner runs up the hill, other does exercise.
LBCs, Merkins, Squats

Mosey back to COT, did 3 minutes of Mary.

Throughout the workout, I asked the Pax the question “Who are you”. Many of the Pax responded with their names, their families, their jobs. I asked each man about their true identity and pointed out that all the things mentioned, while all very good; are all of the earth. The one identity that we have that is not of this earth is that which comes from Sky Q.

It was a great workout in which we covered almost 2.5 miles with pain stations. All the Pax did a tremendous job!

it was a beautiful not too muggy morning in your for a gathering of HIMS,  for warm up we started out with some ssh in cadence, followed buy the wind mill, with some more ssh, along with some hillbillys, followed buy ssh. morrican nightclubs, ssh, gorilla humpers and ssh, for a grand total of @ 225 ssh.. we then mossied down to first Baptist church where we did some BLIMPS, 5 BURPEES, 10 LUNGES. 15 imperial walkers, 20 merkins, 25 plankjacks, and 30 squats, after a quick breath we mossied on down to the first pres church for some captain thors,  we did up to 5 big boy situp and 20 American hammers.. 1 to 4 ratio.  another mossie down town to the whitsides parking lot for some deconstructed burpees, 10 squats, 10 leg thurst, 10 merkins, and 10 leg thurst. and another mossie down to the library where we finished with merkin mania, 5 merkins, 5 diamond merkins, 5 right arm merkins, 5 left armmerkins and 5 wide arm merkins, them mossied over to the ao for some 3rd f, where we discussed choices in life..

September 1st, 2016

Drydock Q, Cutter, Nunchuck, High Pockets, Blacklung, Mr. Rogers, Stranger, and Chef.

Warmup:

Side Straddle Hops, Hillbillys, Slow merkins, Moroccan nightclubs,

Mosey:  Partners…200 Merkins, 200LBCs, and 200Squats…while partner ran to location and back.

Round Robin…Pax chose an exercise to do a different locations.

Mosey back to COT.

Prayers and Praises with announcements.

Drydock Q

Hello gents.

This Friday we will launch the Second F lunching in Rockhill.

I know everyone is doing that. But what makes this Second F special we are rotating the AO around the city of Rockhill to different venues. And each week a different area of topic.

So we can step up and begin to be better Leaders, fathers, and contributors to our community

Topic 

This weeks Key Topic will be Cool Table Ministries and how our F3 Leaders of Leaders can help this awesome organization “Cool table” Chris Keifer will be key speaker.

https://youtu.be/NsZTiC_ZKu8

Location

Kinsh’s Kitchen

123 Elk Ave, Rock Hill, SC 29730

http://www.kinchsrestaurant.com

Time

11:45 to beat the lunch crowd and preferred seating

Next week

Next week’s location and topic is up for discussion so if you have something dear to your heart for discussion please bring it to our attention…

Aye Apache

Come out to Tirzah ARP church softball field Sept 24th for a little friendly game of softball. F3 York is excited to coordinate their first Annual Charity Softball Tournament at Guns N’ Moses AO. Tirzah ARP has generously allowed the use of their field to help raise funds for one of the well deserved local charities listed below, and we look forward to having a lot of fun in the process. Cost is $10 per player, and 100% of proceeds and donations will go to the choice of the winning team’s charity.

Pax get with your AO or surrounding AOs and establish a team for your area.  If you are interested but do not have enough for a team, let us know and we will place individuals as best as we can. Teams will be limited due to it being a one day event, and we want each team to play at least 2 games. We encourage PAXS to please HC if they can donating bottled water and/or Gatorade to help keep everyone hydrated.

Importance of this event will NOT be competitiveness, but it will be an opportunity to come together, have some fun, and give to one of the following charities:

Children’s Attention Home

Stepping Stones

Pilgram’s Inn

Palmetto Crisis Pregnancy Center

Who: All PAX                                                                                                                                  What: F3 Softball tournament
When: Saturday, September 24th @ 1:00 PM
Where: Guns & Moses
6161 Mt Gallant Rd, York, SC 29745

Cost: $10 per player

We look forward to seeing you!

HC Here!

Aye!
Redwood & HighPockets