Hush the mumble chatter I’m talking here.

2016-08-05Leave a comment

QIC: Cornhole
When: 08/05/16
Pax: Little, E, Royale, Kenyan (respect), Tater (respect), Wild Thing, Da Vinci, Mainframe, Fish Sticks, the Mandarin, Puddles, Gecko, Cable Guy, Snooki, Cobra Kia, WWL, Snooze (previously known as Stockade), Maximus, Trucker, White Lightening, Zima, Spark Plug, and last but not forgotten Witch Hunt. QIC Cornhole
Posted In: Quagmire

After hushing all the great mumble chatter. Quick survey to see who knew what the theme for the month.
10 Ruckers took off with what looked like a lot of sandbags. Fortunately I had the bootcamp Q. Whew!
13 No Ruckers moseyed out of the area as quickly as we could.

Mosey to HD with some High Knees, Butt kickers and toy soldiers added in.
Warm up
The Thang
12 counts (4 count down hold for 4 count bottom by 4 count back to starting position)
10 reps each Merkins, Squats, Leg Raises Lunges
Side Shuffle alternating parking lot lines entire length of parking lot.

Mosey to back of HD
Wall Sits, each PAX count to 10
BTTW each PAX state their F3 Name
So much fun we held it and went back down the PAX
Donkey Kicks – 10 OYO

Mosey to Stairs
Run up Stairs 10 Squats, run down 10 squats, repeat 5 times
A fortunate few were able to get an extra rep in

Mosey to Fountain
10 each – Derkins, Leg Curls, Dips, Step ups each leg
10 each – Derkins, Leg Curls, Decline Dips (feet on bench), Step ups each leg

Mosey to Office Depot Parking lot.
Plan was to stop in front of Mattress Firm but Cable Guy released a combustible substance and thought we better keep moving.
Howling Monkeys Humpers – everyone grabs their ankles in Monkey Humper fashion . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles!
Abs – Freddie Mercury’s, Hello Dollies
Mosey to COT

Discussed Forgiveness and shared a personal challenge that I’m dealing with. Consider what your lack of forgiveness is having on you.

Announcements
The Delta – CSAUP event – benefiting Above and Beyond 9/24/15 8:30am-11:30am – Huntersville
Go Ruck – at 55 need 1 more to get to 56 for second tier pricing
Blue Ridge Relay – Looking for some alternates
2nd F Happy Hour – 2nd Tuesdays at Pintville
Tomorrow Sat 0600 – Run from Trail Head. Fingers of Tega Cay
Sunday Mushroom Pool 0700 New Trail Running AO – Trail Gate –

Many Prayers for healing, doctor appointments, upcoming school year Teachers and students.
Brought up a situation around two incidents of ladies being drugged and raped. Encouraged everyone to speak to their spouses, loved ones and co-workers about this and as men it is our responsibility to ensure those around us are safe.

Heard White Lightening did a great job leading the Ruckers!

Always an honored to lead such a great group of HIM! Humbled to be in your company.
Cornhole and Cobra Kia

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Do You Mind If We Dance With Your Dates?

2016-08-03Leave a comment

QIC: Barry Manilow
When: 08/02/16
Pax: Spitz, Culture Club, BassOMatic, Cheddah, Anchorman, Change Order, McGruff, Plymouth, Ditch Witch, Rain Bird, Mainframe, Gopher, Fire Marshall Bill
Posted In: The Ballroom

14 strong at The Ballroom with Barry Manilow … what to do? … When in Rome …

Disclaimer complete and a cool(ish) breeze in the air, 14 strong were ready some moderate fun at The Ballroom. I scoured the exercises for every celebrity music and dance appearance I could find, and even made a few up.

The Thang,

mosey 1/2 way down the hill, circle up, 10x imperial walker, 10x windmill, 10x squat, 10x merkins

mosey down to the circle, circle up, 10x hillbilly walker, 10x cherry picker, 10x monkey humpers, 10xCDD

mosey to the bottom lot for Patrick Swayze (not the Roadhouse Swayze, not Point Break Swayze … yes, Dirty Dancing Swayze) … back and forth in the lot … Karaoke L, Karaoke R, butt kickers, graceful high knees, backwards run with arms out waiting for Jennifer Gray (or Anchorman) to jump in them, and back down with a power-skip

10 count before a Jonah Hill OYO … 3x broad jumps, 3x merkins, 3x broad jumps, 3x merkins x 7 times each for 21 of each (ala 21 Jump Street)

mosey 1/2 way back up the hill and circle up for a Matt Foley IC … 1x squat with arms out (optional, yell about living in a van down by the river), 4x Dying Cockroach, 2x squats, 8x Dying Cockroach … up to 5x and 20x

mosey up to the grass near the to parking lot, 10x Makhtar N’Diayes, 10x Kneetar N’Diayes

mosey to the side driveway just below the parking lot, 5x bombjacks, bear crawl up to the lot, 5x donkey kicks, walk back down to the side drive, 5x bombjacks, bear crawl up to the lot, 10x alternating shoulder taps

mosey to the other end of the parking lot, circle up, a minute or so of Grateful Dead IC, 10x Freddie Mercury IC, 10x Travoltas IC, 5x Diamond David Lee Roth Burpees OYO

mosey to the small lot before the wall, inchworm from one side to the other, lunge walk back, toy soldier across, windmill walkers back … circle up for 10x flutters, 10x LBCs and 10x box cutters

over the wall and back to COT, announcements, prayers and praises, honored to lead a solid group.

Looks like we made it,

Barry Manilow

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Merkin Square and Burpee Path

2016-08-03Leave a comment

QIC: Pistol
When: 09/03/2016
Pax: Italian Job, Posh, Popeye, Mayheim, Iron Sight, Roxanne, Pusher, Cool Table, Flop, Jag, Ponytail, Tuscadora, Mayflower, Apache, Saw, Spartacus
Posted In: Uncategorized

17 Hims took on the BTC center this morning.Started with some warmups of 10 Windmills,10 Imperial Walkers and 15 Side Straddle Hops

Talked about Forgiveness and how often Christ asks us to forgive and then I asked them to forgive me as we headed to Merkin Square which consisted of 7 Merkins at each corner of the BTC building running in between. We then mosey over to York Technical college on a nice run and had another talk about Forgiveness and I used an example of Chris Singleton whose mother was one of the 9 murdered people in Charleston a little over a year ago. This young man asked for Forgiveness of Dylan Roof who had just murdered his mother and helped the community of Charleston to heal. I then asked for forgiveness as we headed down Burpee Path which consisted of a mile run towards First Baptist Church with 2 Burpees at each lighted pole. When I came through earlier only half the poles were lite but when we started the run they all started coming on. More pain than I expected. Please forgive me.. Once in the parking lot we proceeded with toe touches and lunges between light pole in the First Baptist parking lot. A brief recovery and another mile run back to BTC where we did leg throws in sets of 15 with a partner, rinse and repeat and finished with 4 corners of American Hammers ( 10 ) at each corner of the BTC. Humbled and honored to lead 17 HIMS on a great adventure ( 3.2 miles ) this morning .

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Convergence to Support Army 385th MCT Deployment

2016-08-032017-06-16Leave a comment

QIC: Bounty Hunter
When: 09/13/2016
Pax: ALL PAX
Posted In: Alcatraz, Block Party, Flight Plan, Millllkshake, Pantheon, Ring of Fire, Run 'n Gun, Slow Burn, Tempo, The Armory, The Ballroom, The Colosseum, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

Care-package donations
Monetary donations (going towards shipping & supplies)
Empty shoe box
Lawn Chair (for 2/3 F)
Red pill
FNG

Care-Package List (Do’s / Don’ts)

Foods
- DO’S Rule of thumb – anything that can fit in their cargo pockets
  - Trail mix
  - Beef jerky
  - Crackers (peanut butter/cheese etc.)
  - Ground coffee
  - Chicken salad w/ crackers packets
  - Bars (protein/breakfast etc.)
  - etc.
- DON’TS
  - Liquids
Candy
- DO’S
  - Gum
  - Hard candy
- DON’TS
  - Chocolate
  - NO SUGAR FREE CANDY. They don’t want any issues from the backside!
Hygiene
- DO’S
  - Gold bond (Highly valued)
  - Tooth paste
  - Pads/tampons (they do have some females in his unit so ask the M to help out)
  - Deodorant
- DON’TS
  - Mouth wash
Medicine
- DO’S
  - Tylenol
  - Motrin/ibuprofen
  - Tums
  - Throat Lozenges
  - Moleskin (for blisters)
- DONT’S
  - No liquid meds
  - Hard meds (Vicodin etc.)
Misc.
- DO’S
  - Socks (athletic)
  - T-shirts
  - Magazines
  - Games (cards, soduko, crossword etc.)
  - Baby wipes / hand sanitizers
- DONT’S
  - Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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“If a HIM VQ’s at The Deep and no PAX post, are his exercises in cadence or OYO?”

2016-08-02Leave a comment

QIC: Da Vinci
When: 07/30/16
Pax: Mainframe, Tater
Posted In: The Deep

Fortunately, I didn’t have to find the answer to this existential question. Two familiar vehicles weaved their way into the parking lot at 0625.

I had been nervous all week, thinking about my VQ, and arrived at the AO about 45 minutes early to walk through the workout to be sure it would work. I had thought of a series of exercises that could work using agility ladders. At the Deep, there’s one stenciled onto the pavement, so I chalked in another a few paces away.

The Thang:

Mosey around to parking lot at the far side of the school. Since you can’t really make a circle with 3 PAX, we “triangled” up.

Warm up (all in cadence):
SSH x20
Imperial Walkers x15
Windmills x10
Low Slow Squats x10
Spidermans (Spidermen?) x10
LBCs x20
Mountain Climbers x10
American Hammers x10

Mosey around to track along side of school for the

“Ladders of Success”

Start in “end zone.” One at a time, each PAX runs to the close end of ladder #1, and performs the prescribed exercise along the LEFT side. Next PAX begins after previous PAX makes it 1/3 to 1/2 way down ladder.

After reaching midfield, perform exercises based on odd or even number:
1, 3, 5: 20 Low Slow Squats; 2, 4, 6: 20 Reverse Lunges OYO. Then, enter the RIGHT side of ladder #2 and perform exercise along RIGHT side of ladder so one moves the opposite direction from previous.

After reaching the end zone, perform exercises based on odd or even number:
1, 3, 5: 20 Freddie Mercurys; 2, 4 ,6: LBCs OYO. Perform same exercise going back toward other end zone with same midfield exercises.

Exercises:
1. “Square Bears” (single square, in-line bear crawl)
2. “Carolina Dry Hops” (CDD position, in-line, double-hand jumps)
3. “Plank Walkers” (move laterally in plank position)
4. “Mountain Merkins” (4 single-count mtn climbers, one merkin, move, repeat)
5. “Crabicides” (lateral crab walk, perpendicular to ladder)
6. “High 5s Low 5s” (like Plank Walkers, but in-box, out-box alternates
7. “Octo Burpees” (8-count burpees: drop, plank, plank-jack, push up, jump up)

Since we had just 3 PAX, the workout ran a few minutes short. I exercised the nuclear option and tossed to Tater who led us through a series of 11’s up and down a nearby hill. (Thank you, Tater!)

One merkin, up the hill for 11 Bombjacks,
Back down hill.
Two merkins, up the hill for 10 Bombjacks.
(Notice a pattern here?)

Mosey back to COT for prayer led by Tater

Gave thanks for good healthcare and insurance and path forward for his M.
Prayed for guidance to parents of young children.
Prayed for God’s hand to guide us in these uncertain times.

Thank you, Mainframe and Tater for the support. I hope to learn from this experience and grow to become a better Q.

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A Pyramid Scheme

2016-08-02Leave a comment

QIC: Catfish
When: 08/02/16
Pax: Repeat, Lil E, Java, MacGyver, Bonsai, Kielbasa, Birdcage, Clark Kent
Posted In: Block Party

YHC was privileged to Q for the 2nd time in 2 days in The Fort and the greeting from Birdcage made me think yesterday was a decent workout, so I hope this one didn’t disappoint!

We circled up for COP in the parking lot and went through the old standards to get loosened up before grabbing a couple of cinder blocks from the truck.

We lined up for an indian run, with the front two PAX carrying the blocks. When the last guy made it to the front he took the block from the gent he took the lead from with the former 2nd guy passing up, keeping the blocks in the capable hands of the front to pax for the entire run.

We wrapped around the park, stopping at every drill bit (mile marker) for a pyramid of exercises. They were:

5 burpees
5 burpees, 10 monkey humpers
5 burpees, 10 monkey humpers, 15 merkins
5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises
5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats
5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps
5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats
5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats, 20 calf raises, 15 merkins
5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats, 20 calf raises, 15 merkins, 10 monkey humpers, 5 burpees

For a total of:

55 burpees, 100 merkins, 150 calf raises, 200 squats, & 250 overhead claps

With the few minutes left we circled back up for 20 IC Moroccan, then as I was debating on what to call next Birdcage threw out the request for more Moroccan night clubs. After 10 more IC we counted off and ended this workout.

Again, appreciate the chance to meet new PAX – see some old friends & have others suffer from #exercisemouth and fartsack!

-Catfish, out!

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Kettle Bells – In the Dark

2016-08-02Leave a comment

QIC: Catfish
When: 08/01/16
Pax: Apache, Skate or Die, Birdcage, Rocky Top, Socrates, Big Poppi, Bourne, Java, Twister
Posted In: The Snake Pit

I’d heard rumors about this AO, how it’s dark and the lights never turn on – I always figured the PAX were just trying to keep everyone scared. But man, I was WRONG! I was thankful for small light I had in the truck so I could read the winkie I’d prepared!

We kicked off with a quick COP consisting of a few SSH, some windmills, trudge through some imperial walkers, stretched a bit more with the old imperial walkers and took a short mosey around the parking lot.

We all lined up at the top of the parking lot for a round of 11’s – with kettle bell burpees at the top and monkey humpers at the bottom.

YHC had dropped a 30lb sand bag at the top of the lot as well. Staying lined up we cycled through:

KB Swings
Goblet Squats
Left Curls
Right Curls
Double handed tri extensions
Staggered merkins
pass through lunges
kb dead lifts
left side bent rows
right side bent rows
chest press
Repeated the majority again

The timer for each exercise was a PAX running to the end of the lot and back, passing the sandbag down the line as they went.

Appreciate the chance to Q! It’s always a treat to Q new AO’s!

Catfish – out!

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Future F3 Leaders Stepping Up

2016-08-02Leave a comment

QIC: Cedar
When: 08/01/16
Pax: Redwood, Rhinestone, High Pockets, Drifter, Dollywood, Hulk Hogan, Drydock
Posted In: Uncategorized

Due to a scheduling conflict, the Q scheduled for Guns N’ Moses had to cancel a couple days before the workout. When 10 year old Cedar (YES I SAID 10) heard the news he asked if he could have his VQ at the AO. For those that don’t know Cedar, he is very competitive and never short on energy. 7 PAX showed up to endure what they knew would be a high energy session.

THE THANG

Warmup: 20 x SSH (IC) 50 x Moroccan Nightclubs (IC) YES 50 IC 25 X Imperial Walkers (IC) 15 x Slow Wind Mills (IC)

Slow mosey down to the field beside the parking lot we meet in so Cedar’s can explain just how he plans to beat us down. He begins by running a series of 35’s. This is where we drop and do 35 murkins OYO at the start and run to the other end of the field and do 35 LBC’s OYO. Run back to the other end of the field and do 30 murkins and back and do 30 LBC’s. We continue to run back and forth dropping the count by 5 each time until we do the last round of 5. Add it up and that’s 140. (he wanted to do 50’s). When you finish, either bring in the six or plank it up.

Round 2 was rinse and repeat 35’s but change them to Carolina Drydocks and Squats. At this point he called out High Pockets cause he was sure High Pockets skipped 1 round. Little Drill Sargent made him run.

Short mosey to the fire pit for some more pain. If you are familiar with the Hands of Time, cedar created a new exercise similar called the Dips of Time. This is where everyone grabs some wall in dip position and then the first person drops down in the dip and holds till everyone else in order they are in goes up and down like a wave till it gets back to the first person and he can come back up. Then the next person lowers down and it starts again. This continues till everybody has had to hold the dip while it goes around the circle.

If that wasn’t enough, the young gun calls out Durkins of Time. That’s right you have to hold six inches on the decline murkin. Drifter tried to convince him to change it to a Ring of Fire cause our arms were burning but he would have nothing of it, so the pain continued.

Mosey back to the shovel flag and we played a little Dealers Choice to finish the last few minutes. Drydock called out 25 x crab walks (IC) Drifter hit us with 10 Burpees OYO Redwood yelled 15 x Hello Dollies (IC) and time expired.

ANNOUNCEMENTS – Upcoming 5K at York Summerfest and we would like our F3 guys to show up and represent, Ragnar Trail Relay in October at Anne Springs, GORUCK in May 2017

PRAYERS – High Pockets and his M who is 8 months with child (some scares last couple weeks may bring baby early), Joe Dirt and leg issues (DR’s apt today to check for possible stress fractures, Joe Dirt’s M who is having testing done, our group of guys, first responders. Cedar prayed us out in a big sweaty man ball.

Proud of Cedar stepping up and having an awesome VQ. Future F3 leader learning from some great leaders who have shown him lots of love the last few months at AO’s all around Rock Hill and York.

Redwood out!!

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Burpees and People’s Donkey Balls

2016-08-02Leave a comment

QIC: Longshanks
When: 08/02/2016
Pax: Peabody, Tesh, Seacrest, Atticus, Rock Thrill, Beacon, Greenwave, Neuman, The Riddler, Hasselhoff, The Fridge, Contra, Santini, Cable Guy, Cross Check, Ginsu, Mission Impossible, Hauschka, Reborn, The Chaser, Pusher, Maximus, CSPAN, Flat Tire, Trucker, Bubba Gump, Yaya, Castle, Longshanks
Posted In: The Colosseum

29 PAX took the DRP from YHC this morning at the Colisseum. About 9 posted knowing that YHC was the Q and wanting a quality beatdown, the other 20 didn’t know YHC was in charge. Some thought about making it to another AO, but decided to stay and get a fair share of what was coming (would say what was planned, but I kind of don’t plan anything and just go with the flow).

The Thang

Slow mosey down the main road entrance and turn left into the elementary drop off area with butt kicks, high knees, and karoake. Circle up in the parking lot between elementary and middle school. Plank sequence while waiting on the six.

Warmup of:
25 x SSH (IC)
15 x Windmills (IC)
15 x IW (IC)
15 x Mountain Climbers (IC)
10 x Peter Parkers (IC)
10 x Parker Peters (IC)

Split into 2 groups and explain the Burpee time bomb (similar to ring of fire but count down instead of up). 5 burpees 1 person at a time, then 4, then 3, then 2, then 1. While waiting the rest of the PAX did Al Gores during Burpees 5 and 4, Calf Raises on burpees 3 and 2, SSH on burpee 1. Plank when finished. Then burpee broad jumps across the parking lot to the elementary school wall.

Next up the People’s Donkey Balls (3 rounds total)
30ish seconds of People’s chair with some hands above head/shoulder press/arms in front
10 Donkeys Kicks (OYO)
20ish seconds of Balls to the Wall
10 Donkey Kicks

Mosey over to the hill at the entrance. 5 minutes of run to the bottom and do 5 merkins, run to the top and do 5 bombjacks.

Mosey halfway back to COT and stop for Mary:
LBC’s x 13 (IC)
Flutter Kicks x 15 (IC)
Rosalitas x 15 (IC)
Dying Cockroach x 10 (IC)
Hello Dolly x 10 (IC)

All you got back to COT and BOM

Announcements – Invergence last weekend in September to celebrate 4 year anniversary of F3 in the Fort, GORUCK in May, Ragnar Trail Relay in October at Anne Springs

Prayers – Digger in hospital with allergic food reaction, Funhouse and knee injury, Truckers coworker with father in ICU, those battling cancer, Teachers and students as they start preparing for another school year (especially Elementary School PE Teachers), families and marriages. Thanks Flat Tire for taking us out.

Moleskin

1. Thanks to Maximus and Seacrest for the opportunity to lead this morning
2. Amazing to see the growth happening all over our region. Glad to have both The Riddler and Reborn joining us from Rock Hill this morning.
3. Great message by Chuckwagon at Crossroads after the workout (and to Flat Tire channeling his inner Bone Thugs and Harmony this am)
4. Have been wanting to use the word “balls” in a title for a while now.
5. After a week plus off, it just feels good to be back in the gloom with my brothers.

Longshanks out!!

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The Smooth Six

2016-08-02Leave a comment

QIC: Decibel
When: 08/02/2016
Pax: Corn Hole, Fish Stick, Aquaman, Copperfield, Chicken Hawk
Posted In: Uncategorized

Six men planned accordingly and showed up at Golden Corral for a beat down.

The Thang:

Mosey to side parking lot: Imperial Walker x25, Wide Arm Merkin x15, Wind Mill x 15, Merkin x 15, Mountain Climber x25, Parker Peter x25 and LBC x30.

Mosey to Guardrail by hill in the Apartment Complex. A quick fly by from Gears and Zima.

Start with 15 Derkins and 1 Dip. Decend and Accend to 1 Derkin and 15 Dips.

Mosey to big hill: Run up backward half way then turn around and run up the rest of the way, 5- 3 merkin burpees, run down and do 20 squats. Rinse and Repeat x4.

Mosey back to parking lot:

20 cart rack pull ups, 20 LBC, 20 Cart Rack Pull Ups, 20 X-O’s, 20 cart rack pull ups, 20 Hello Dollies, 20 cart rack pull ups and 20 Rosalitas.

Mosey to shovel flag. Circle up: 20 freddy mercuries and protractor.

Thank you for the privalege of leading.

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