there were no fngs, so with a brief disclaimer , we went into some ssh in cadence, slowlow wind mill, ssh in cadence, morican night clubs , hill billys , went down the parking lot to so high knees and back. but kickers and back. gorilla hummers, bear crawls  and back, smurf lunges , imperial lbc , sprint and back, then moseyed ,to the back of the school for a breather and some 3rd f, where we talked about being truthfull to yourself, be you and not who somebody else wants you to be, everyone if different, every has a different story to tell,  so with that being said we did 10 reps of true mercians, squats and burpees at each light poll jogged back and did 10 American hammers.. that was good through the first 3 light polls, then had to Omaha down to 5 reps for the final 4 light polls, with that taking not enough time was winky was empty, so we did some ab labs .. moseyed to do some ercians of time.. dips of time  and a stroll around the parking lot to finish off the morning, for th cot and ball of man

A quick disclaimer and off to warmups.

Wrist Stretch each arm *2

Right over Left

Dillon County Cotton Pickers *12

Moroccan Night Clubs (Never knew how dangerous these were till we had Fallout dislocate his elbow) * 25

SSH *25

Off to the first sweat station (Winthrop Stonehenge)

Step-ups 25 each leg

Mosey to the front entrance monument second sweat station

Derkins  *30

Dips *50

Irkins *50

Off to the third sweat station Winthrop Library

Partner up for loop runs / pains

One Pax runs a loop of the building while the second performs the pains until the first returns

Low Slow Squats

LBC

Carolina Dry Docks

Off to the fourth sweat station Scholars Walk

Bear Crawl *2 light poles

Lt. Dan *2 light poles

Broad Jump *1 light pole

Return to the COT

American Hammers *25

Box Cutters *10

Rosealittas *10

COT

Closed with praises and concerns

Kindergarten Cop’s friend had chest pains during church and went to the hospital

Of course, Fallout’s dislocated elbow

Pony Tail’s Mother In Law Double By-Pass surgery

Teachers returning to scho9ol this week

Van Wilder and Samurai’s daughters preparing to leave for college next week

Fallout rough start but the dislocated elbow never slowed you down!!!  Good work!!!

Kindergarten Cop as always you bring good energy to the group and great work!!!

Capt. Kangaroo another solid workout.  You amaze me each time I see you work.  Great work!!!

Blackhawk as always, a solid leader of F3 and HIM.  Great energy and pushing me in the runs!!!

Dog Pound another solid workout, never complains just produces good work!!!

Canseco (rename) he had forgotten his name from a few months ago so we decided to rename today.  Great work and hope the tattoo will help you remember.  LOL!!!

Van Wilder another tank like workout.  Never stop attitude and work ethics are off the chart.  Great work!!!

YHC was bringing back an oldie but a goodie launching a MONDAY morning Black Diamond from the Original Tomahawk site. We got a short downpour approximately 15min before launch just to slick things down and keep it cool for an early August morning. 3 warriors chose to up the ante and elected to start the week on a high with YHC’ s Black Diamond

Warm-up

• Quick paced loop around the AO and back to launch site
• 20 SSH
• 10 Wind-mill
• 15 Mountain Climbers

The Thang

• Incline merkin “walk” using the curb (apprx 40ft, felt like 100) 20 curb dips at the end
• Incline merkin “walk” with curb jump after each merkin (same 40ft) 20 curb dips at the end
• Incline Diamond merkin “walk” (same 40ft) 20 curb dips at the end
• Heavy bucket carry suicide (advance bucket to first island, drop and sprint back to start line. Run back to bucket at 1st island,pick up and advance to 2nd island. Drop and sprint back to start and repeato to 3rd island…then work the suicide back to start. Rinse and Repeat (x2)
• Mosey over to carpool loop containing 4 pain stations
• Station 1 (10 burpees), run to Station 2 (20 merkins), run to Station 3 (30 curb dips), run to station 4 (40 single count F. Mercury)
• Repeat the same loop, however this was far from the same. This loop would be a building loop…Station 1 (10 Burpees), Station 2 (10 burpees, 20 merkins), Station 3 (10 burpees, 20 merkins, 30 curb dips) finish at Station 4 (10 burpees, 20 merkins, 30 curb dips, 40 F. Mercury) AT THIS POINT Ringer and Fahvra broke a sweat
• Repeat the initial loop…NO building, to the dismay of…NO ONE
• Mosey over to the nicely soaked hill for some Jacob’s Ladder (6counts) – Dive Bomber Merkins (bottom), Air-press (top). Repeat replacing Air-Press with Jump Squats. Repeat replacing Jump Squats with Bomb-Jacks (3x total)
• Finish how you start (1 more set of Inline Merkin Walks – 20 dips at the end)
• 1 last Suicide sprint to wrap things up.

Moleskin

• Strong work by some of IL/SOBs finest – RINGER has taken the next BLACK DIAMOND. Stay tuned on the Ole Tweeter and Slack
• Ringer – the dude is always out there getting after it and crushed the pain station loop putting his head down and knocking through the Burpees and Merkins at blazing speed. Burpee competition, my money is on this guy. Awesome work, thanks for coming out and cannot wait to see what is in store for the next BD.
• Fahvra – I think I finished ahead of him on the warm-up lap…only because he had never been to the AO and had no idea where he was going. I would not pass him up again until I beat him out of the parking lot leaving after the workout this morning. Strong work, I think you can still go hit the chest and tear it up this afternoon in the gym despite 100+ merkins of all shapes and styles this morning

BEWARE – KEEP AN EYE OUT FOR THE NEXT BLACK DIAMOND

Over and Out – General

On 8/9/15 the Hills-of-gloom became an official Sunday morning running AO. Sense then it has flourished into the complete F3nation AO with all three aspects of F3nation

F1fitness workout running rucking bootcamp
F2 fellowship himship with brothers at the Grapevine
F3 faith with family and friends with SkyQ
The possibilities for this AO are really untapped for future events and convergence.

Let’s keep this f3nation Thang growing and not be hoarders of our nation.
Better than yesterday and bettering ourselves together

This morning we had 10 runners of miles of smiles  and 2 rucking buttercups with a total 12

The running group did from 4 to an amazing 10 miles while the rucking gents did a total of 4 miles of recon of uncharted territory

12 HIMSHIP at hills of gloom 2 rucking buttercups and 10 runners with 6 doing extra credit bootcamp for unknown media outlets

Thanks to everyone that pulls and pushes me and each other through our daily adventures in life and completing the mission of becoming that HIM for our families, country, and our Father

Aye Apache!!!

See you soon in the gloom!!

Some time ago my time at F3 Union County started to twindle. First it was back issues, then I was part of the launch of F3 Mint Hill, then I moved to The Fort!  As HB told me, it was like I was leaving you guys a bit at a time (my translation of what he said).

But now I’m all happy and settled in my new house in Fort Mill and as I haven’t been roped into any site q responsibilites yet, I have more options on Saturday.  So it was high time I made a return to Outland to q.

I am not a professional, but I will try to melt your faces off like one today. Aye!

This ruck friendly workout started with COP

Circle up!

With my shiny new GR1 GORUCK ruck on my back it was time to get down to business.  Who turned on the heat?

15 – Side straddle hops
15 – Imperial walkers
15 – Windmills
15 – Happy Appies (aka Hillbillies*)

After COP we moseyed to the Outland-staple raised brick walls for some He Hate Me or Cindy as you call it.

10 (yes each leg) step ups OR jump ups
10 dips
10 derkins or incline merkins

Perform each set until q calls time, or you strangle him for making you work this hard in this heat. Whichever comes first.  I threw in some time on the wall with pass the ruck (twice).  The people rejoiced!

At 0730 (yep I made you work that long) we took a break from the action to head to the hill(s) for QUADRAPHILIA!

Quadraphilia on dry grass is bad enough, on this dew-soaked earth was even more-so. Thanks Sky Q! #madprops

The pax walks backwards up the hill, at the top they performance squats, at the bottom burpees. We were supposed to be doing 11’s, but everyone including YHC was getting massive O2 dep at this point and everyone’s math was getting slightly fuzzy.

Everyone pushed hard and we all finished our 11’s (or mostly did). Looking at you q!

We circled up for some Mary and some weird stretching moves and we were done!

Excellent work out there men and young man!  I was very excited to be back at Outland and missed seeing my brothers Glass Joe, Double E, Horsehead and Counter Top.  I know where GJ and EE were.  Not sure about you other guys.

Good to meet Woody and Hello Kitty for the first time.  Strong work out there brothers.  Strong work Belly Flop, who has been training to become the next David Beckham all week.  You make us old guys look bad.  Keep it up.  Can’t wait for your first q!

HB, Shepherd and Happy always strong work and good to be back in your prescence after many months away.

Thanks Belly Flop for taking us out.  You can pray for me any day buddy.

Congrats to Turnpike on his upcoming baptism tomorrow.  You weren’t there in body brother but still thinking of you today.  Way to go deeper with your relationship with God!

I have to say an huge thanks to Sky Q for getting me through this last year.  Last year this time I could barely walk and told I felt GREAT on q. Really amazing healing and transformation in my life this past year.  God is good!

Don’t forget to order your F3 Union County shirts if you need one, or don’t.  Early Christmas presents for you, random guys, whoever!

Thanks for allowing me to lead. Always a priveledge, honor and blessing to do so.

DT over and out.

24 HIMS circled up in anticipation of an epic slow burn when it became apparant that our Q may be dealing with technical difficulties…as in, “We don’t see him!” Knowing that several of Rock Hill’s finest F3 leaders were training for the BRR, River Rat and I quickly formed an alliance by jacking the Q so our BRR buddies could take off into the gloom. YHC started off with a short slow mosey to the bottom of the lot to clear the vehicle mayem at the upper lot.

COP:

• SSH x25 IC
• Hill Billy Walkers x10 IC
• Cherry Pickers x10 IC
• Morrocan Night Clubs x15 IC

That Thang:

We moseyed toward Big Lots but stopped short at the end of the parking lot forming a long line. Let the lucky 7’s begin with squats followed by a two row sprint for merkins. Pax planked up waiting on the six with a little right arm/left arm high action.

Mosey to the opposite upper side of the lot looking for a clear space to do some infamous Popeye “Let a Bear be a Bear” adventures. Bear crawl to line then merkin, rinse and repeat until all lines complete. I’m pretty sure there were 100 lines based on the ever increasing sweat droplets but reality is maybe a 30 merkin bear crawl adventure. I’ll count it later. Couple of 10 counts later and we moseyed to the Big Lots wall for a little Peoples Chair arms up 10 count. Drop it lower and repeat, drop it lower and repeat.

While I had the group in a low mumble chatter mode I took the opportunity to remind all that we follow a strong iron sharpens iron mindset…where leaders lead leaders. Knowing that our Q was a no show simply means prayer from us to HIM, and then we step up and have his back! He would do the same for us.

Mosey to the Bingo wall curb for 20 clave raises, 20 Irkins, followed by 20 derkins. Hand off to River Rat.

River Rat wasted no time lining us up on the crosswalk where we did Butt Kickers to the next crosswalk, High Knees to the next crosswalk, Lunge Walk to the next cross walk and then Karaoke to “The Wall”.

Elevens he hollered and my sweat started to sweat! American Hammers at the bottom, climb, jump, or crawl the wall then Bomb Jacks. Mosey down and rinse and repeat. At this time a little “I thought this was going to be moderate” mumble chatter started to pick up but quickly shut down as oxygen preservation was at a premium. A couple of 10 counts later we moseyed to an open area circled up for a little Ab Lab.

• Flutter Kicks x25 IC
• Rosalitas x25 IC
• Hello Dolly x25 IC

Mosey to the AO for a quick stretch while the BRR boys joined the COT. Announcements announced, praises reported, and prayer request noted. River Rat brought us home calming our hearts via Sky Q. Dog Pound…River Rat and I are honored to have your back brother!