14 of York’s best showed up today on a cool morning for what turned out to be a terrible beatdown.

Since it was Hot Spot’s 2nd post I did the long disclaimer and went over the 5 principles of F3.  Then we got started with 10 Burpees to get the blood flowing.

Quick mosey to the back of the tax collector’s office for COP:

Hillbillies X15
Imperial Walkers X15
5 Burpees
SSH X25
Merkins X25
5 Burpees
Mountain Climbers X10 (Done very quickly)
Peter Parkers X10
5 Burpees
Cherry Pickers X10
Windmill X10
5 Burpees

(Redwood is to thank for the 20 burpees. He let some of the Cotters know that there F3 membership had expired and they owed a reactivation fee of 20 burpees. Consider your debt paid. )

The Thang

We partnered up for some B.O.M.B.S.

While your partner did a lap around the parking lot we performed the following cumulative exercises to completion:

B. – 50 Burpees
O. – 100 Overhead Claps
M. – 150 Merkiins
B. – 200 Big boy Sit ups
S. – 250 Squats

This took up all the time so he did a quick mosey back for COT.

Great work from the Pax today, including Hot Spots for his 2nd post. Not an easy workout for your first week. But everyone pushed each other and everyone made it through.

Gotta get back to the Hunt, its Witch Season…

Ever played Disc Golf? Ever wonder what those people in Tega Cay are doing flinging frisbees all over the place? There are a lot of benefits to disc golf other than it being FREE (sure you may need to buy a disc or two but that’s it). Disc Golf allows you to spend time with family and friends while providing a nice recreational outlet. Your kids aren’t glued to their electronic devices. You’re not glued to your electronic device, although there may be an app that you can keep score with…I digress.

Come out to Tega Cay and learn a little about Disc Golf in this free clinic provided by F3’s very own Spud. This is a family friendly event and we’ll have a bunch of Disc Golf Gear (provided by Innova) for you and your family to check out. Here are the details:

What: Disc Golf Clinic led by Spud
When: Friday, September 23rd @ 6:00 PM
Where: Tega Cay Disc Golf Course
1965 Newberry Ln. Tega Cay, SC 29708

We look forward to seeing you!

Aye!
Zima and Spud

5:15 rolled around…… and the ‘Eagle’s Nest’ was Q-less. None the less, we have four HIM’s step up (Hot Sauce, Burgundy, Gauge, and Slow Pitch) to lead a strong workout on the fly ~ just as we rehearsed it!!!

Warm-ups were lead by Hot Sauce:

• SSH
• Imperial Walkers
• Hillbilly Walkers
• Windmill
• Moroccan Night Clubs
• Peter Parkers
• Parker Peters

Burgundy then lead us in a four wave ring of fire with two waves of merkins, and two waves of burpees ……. followed by a Burgundy paced “mosey” to the ~ whada ya call that area at Winthrop with all the benches, light posts, and long, wide, brick sidewalk? Yeah, we went to that place to do 500 combined merkins with a partner ~ while the other partner ran 1/2 the length of said brick sidewalk.

Gauge then utilized those beautiful lamp posts to have the PAX do high knees and butt kickers between the posts…… the did a modified ‘rinse and repeat’ with bear crawls and walking lungs.

Not to be outdone, Slow Pitch followed up the morning with more burpees, a mosey back to the ‘AO’ and an ab lab session filled with LBC’s Box Cutters, Hello Dollies, and Rosaletta’s ~

Gosh, I love it when a plan comes together!!!!!!

OH ~ and PS ~ welcome FNG Woodwind who was out for a morning stroll at Winthrop and got put into a ‘head lock’ by Mr. Big Stuff!!!!! Taking F3 to the people!!!! Way to go, Mr. Big Stuff!!!!!!

On the journey,

Hot Sauce

19 Pax attended a kettle fest for a low 70’s early morning.

The warmup was SSH, IW’s, Protractors, etc. The usual. We moseyed for a parking lot tour of what was to come with stations spread out just enough to have some mumble chatter complaining.

Circled at the middle of the lot and sent off partners to tour the Armory for a few laps which included: swings, figure 8’s, squats, russian twists, floor presses, lbc’s, halo’s, and squat slingshots.

Breaking news: We ran out of time for the planned suicides (Next time.)

My story of forgiveness is about how I am permanently forgiven by my Savior Jesus Christ. I live with a peace in my heart of how Jesus chose me to be a part of His Kingdom. We can talk about that friend, brother, wife, etc that we need to forgive, and that’s a powerful word, but first we should examine ourselves to find the peace that God’s forgiveness should give to us.

FNG – John Storms, EH’d by Gridlock — named STEAM

A privilege to lead, as always…

It was clear that it was a usual early Monday morning cause the mumble chatter was to a minimum. Several of the usual suspects were MIA this gloom but we still had 8 PAX show up for a moderate workout by YHC. Did the disclaimer cause we had an FNG and got to work.

The Thang

To get the blood flowing:                                                                                                                  Right over Left 10 count                                                                                                                      Left over Right 10 count                                                                                                                    SSH x 25 IC                                                                                                                               Moroccan Night Clubs x 25 IC                                                                                                      Windmill x 15 IC                                                                                                                                   Hill Billy x 15 IC                                                                                                                                 Slow Merkin x 10 IC

The Real Deal:                                                                                                                                        Moseyed down to the lower field where we played a little Blackjack today with coupons, and everybody came up with a winner with 21. Pick up 2 coupons (cinder blocks) per PAX and placed them approximately 15 yards apart. Pick up first block and perform 1 squat with coupon. Lung Walk to other coupon and perform 20 Over the Head Presses. Mosey back to 1st block and add 1 squat. Lung Walk back to second and 19 OTH presses. Keep routine up by adding 1 squat and dropping 1 OTH press with both adding to 21 until u get to 1 OTH Press.

SHORT 3rd F Break                                                                                                                          Real Tree gave a great 3rd F last week at Trinity from Acts about forgiveness. His message was about how Stephen while being stoned by the Religious leaders for proclaiming the Good News asked God to not hold this against them (kinda like Jesus on the cross). His message reminded me of the events leading up to te passage Real Tree shared.                                                                 The apostles received the Holy Spirit at Pentecost shortly after Jesus appeared to them and then was taken back to Heaven. After they received the Holy Spirit things started making a lot more sense to them and their eyes were open. Even Peter who denied Christ 3 times began to evangelize and became “The Rock” we now refer to him as. Peter and John  began spreading the Good News and 1000’s of people believed. One day Peter healed a crippled man at the Gate called Beautiful near the temple and after he preached the Word 5000 men believed. This infuriated the religious leaders and they immediately arrested them and began questioning the 2 and warning them to stop teaching what they referred to as blasphemy. Good old Peter let them know real quick he healed that man in the name of Jesus, and he was going to continue to listen to God and proclaim what he had witnessed about Jesus with his own eyes. The leaders were scared to do anything to Peter and John because the were concerned they would start a ruckus with all the witnesses to the miracle who began to believe. They reluctantly let them go with a stern warning that if they continued to preach this message, their fate may be the same as Jesus. We read “The Believers Prayer” found in Acts 4: 23-31 to find out what these HIMS did after this frightening event. These great men went back to their little group (just like ours), they gathered up in a COT and prayed to God. Do you think they asked for His Protection? NO!!! Do you think they thanked Him for getting them out of such a sticky predicament and wanted to tone down their message so they wouldn’t get in any more trouble or offend anyone? ABSOLUTELY NOT!!! Do you think they prayed that God would punish these religious leaders who were standing in their way? NO!!! THEY PRAYED FOR BOLDNESS. BOLDNESS TO GET UP AND DO IT AGAIN AND AGAIN AND AGAIN. We don’t fear being put to death for our beliefs in this country. We fear being ostracized by others that don’t believe the way we do. We fear being made fun of or called a Jesus Freak. We worry how we may be disciplined at work for not leaving our religious beliefs at home. These HIMS faced death. HOW CAN WE BE MORE BOLD IN OUR OWN LIVES WHEN CALLED ON TO SPREAD THE GOOD NEWS AND TELL OTHERS WHAT JESUS HAS DONE IN OUR LIVES. Food for thought now lets get back at it.

Finished the remaining time out by doing 10 Man Makers with cinder blocks. Basically a Burpee on a block and instead of jumping at the end you press it overhead (learned this from Nunchuck). Moseyed back to the AO to finish it up.

Numbered off with 9 on Q and did the Name a Rama. We were blessed with an FNG we named Hot Spot and welcomed him. Announcement about 5K at Summerfest this weekend, prayers for PAX missing, and Dollywood’s home. YHC prayed us out in a big sweaty man ball. Enjoyed the Q this gloom.

With much love,                                                                                                                                   Redwood