This morning, 5 PAX explored our newest AO (launching soon), Boom Town Central. This AO has tons of potential as a run/boot with lit trails, bridges, benches, fields, and steps…all the elements for a sure beatdown. Stay tuned for launch details.

The Thang

We ran 3.25 miles and mixed in the following at various locations throughout the Rock Hill Technical Park:

• SSH
• Low Slow Squats
• Merkins
• Incline Merkins
• Diamond Merkins
• Wide Arm Merkins
• Bear Crawls
• Crab Walks
• Dips
• Nur
• Karaoke
• Side Shuffles

NMM

Apache found a gem centrally located in Rock Hill. I’m not sure how we haven’t tapped into the potential at this site until now. This AO has HUGE potential. It was a blessing to share the gloom with my brothers even though its 1.5 hours after the workout and I’m still sweating. Great leadership Apache. Proud to see Pistol pushing the PAX this morning. Awesome job this morning Popeye. Way to push through the pain Blackhawk. Little bit of advice when you post out here the first time – bring a headlamp or flashlight. Some of the trails are a bit dark at 0515.

We spent some time around the Civitas statues at the entrance of Gateway Blvd and Dave Lyle. The Gateway intersection where the 4 Civitas statues stand is circular to symbolize unity, teamwork and togetherness.

Quick history lesson. The 22 foot tall Civitas statues were designed as a female version of Michelangelo’s “David.” The thought behind the design relates to the similarities between the cities of Rock Hill and Florence, Italy. At the time of the commission of “David,” Florence was a city of 45,000 people whose vibrant textile industry was slowly fading and the growth of their much larger neighbor Rome was affecting Florence’s growth. Rock Hill’s size and textile history paralleled Rome’s during the creation of the statues. The Civitas reflects the spirit of Rock Hill’s textile heritage in the clothing and hair, which suggest billowing ribbons of material. That material transforms into wings representing the fact that Rock Hill’s textile history provided the texture and foundation that gave the city wings to move forward.

Each Civitas holds a different circular emblems to signify four key themes of Rock Hill.

• Gears of Industry
• Flame of Knowledge
• Stars of Inspiration
• Lightning Bolt of Energy

Remember that as we continue to grow F3 in our region, we are to be men of inspiration and energy. We are the gears that make this thing work. We are to fuel the flame inside the Sadclowns in our churches, workplaces, and neighborhoods. We are to share the knowledge of our Creator. And, we are going to do it together, as a team. Keep up the good work men. I’m proud to share the gloom with you.

The heat of the day had carried over into the gloom. It was almost 80° and 90% humidity when YHC gave a quick disclaimer to the faithful PAX that had fought off the holiday recovery slumber.

We circled up for some windmills, IW, LSS and merkins – just to get a bit of a warm up. Then we were off on a 1/2 mile jog to get the blood flowing.

The PAX partnered up and began one 100 box jumps (accumulative) while the other made a lap around Byrnes Auditorium. After planking for the six it was a slow mosey to Campus Green.

The partner worked continued with one PAX starting on 100 merkins with the other running up the hill to Scholars Walk and back down. The PAX cranked out LBC’s for the six and we repeated the hill with 100 squats. Planks for the six followed by flutters for a 10 count IC and we moseyed to the loading dock walls for a 10 count of BTW, then a 10 count of the peoples chair and, just for good measure, another 10 count of BTW.

We moseyed up and down the stairs at DiGiorgio and back up the stairs at the West Health center. Crossed Heritage to the handrails at the sidewalk and began 100 inverted rows while the other partner lt. dan’ed back up the hill to West and jogged back. LBC’s for the six and a quick 10 count before we moseyed back to COT for a few minutes of Mary.

Such an honor to lead this group of HIM’s. Rock Hill has exploded this spring and it’s been great to see all the new faces! Keep EH’ing guys! Every man needs it, he just doesn’t know it yet!

Catfish … out!

Rust developed on the bell as humidity oozed in the gloom this morning. I was early and going through my stretching routine when a lone set of headlights inched up the hill to the Iron Academy. Princess Vespa pulled up with a puzzled look and asked me if the workout was moved to another location. Glancing at my phone I realized we were one minute out and we were going to be a small group. After a brief discussion we decided to sharpen our iron. After all…where two or more are gathered…

I quickly assumed Q responsibility; the disclaimer was disclaimed, and as a reminder to each of us…we are not professionals…let the sweat roll.

• Right over left and left over right stretches
• Berry/Grass pickers
• Imperial Walkers
• Hillbilly Walkers
• Moroccan Night Clubs

A short loop mosey to get the blood flowing and we arrive back at the bells.

Stealing from each HIM who has shared the Q role I quickly started into that thang:

• Around the world 10 each way
• 20 right hand followed by 20 left hand overhead tricep raises
• 20 two hand behind head tricep raises
• 20 Goblet Squats
• 50 LBCs with bell on chest
• 20 box cutters with bell on chest

Mosey because both of us love to run…rinse and repeat dropping count by half but adding…

• Around the world 10 each way
• 10 right hand and left hand overhead tricep raises
• 10 two hand behind head tricep raises
• 20 Goblet Squats
• 25 LBCs with bell on chest
• 20 box cutters with bell on chest
• 20 Bicep Curls each arm
• 20 bent over rows each arm
• 15 in place lunges each side

Mosey again as our love of running cannot be contained…stop by the Acadamy Wall for a little Peoples chair with arms out followed by a serious of low slow squats for a 20 count.

I think we got another round of the above knocked out because Princess Vespa was giving me that look so I decided to audible off the incredible plan I had so carefully crafted…

Calling for a one-two count so we could partner up…the PAX had a little difficulty with this but after trial and error we  were able to manage…I announced the audible.

• Partner one sprints 4 parking lines while partner 2 performs the low slow squat.
• Rinse and repeat until 100 low slow squats are achieved.
• Final 10 right hand and left hand overhead tricep raises
• Final 10 bicep curls right and left hand

I was honored to lead this impromptu Q with Princess Vespa,and blown away by the improvement I see as well as the effort expended by this HIM. Iron sharpening iron and this happens because of the men of this PAX..each of you…creating leaders out of each of us. The COT count off and nameorama occurred because tradition and consistancy are at the core of all we do. Announcements made (read your news letter) and prayers prayed.

Smiley Face Out!

What a morning! This was YHC’s 1st Q out at Trinity in York. Love this AO and we have a lot of fun in downtown York on many a Tuesday now. But this one started a little differently than I’ve seen in the past. BTW, it was like 80 degrees at 5am with 90 humidity…but I digress.

So I was planning my Weinke before fireworks the night before. So you pull up the AO on google maps to get a good baring on where I needed to go. I wrote up my plan and at 5am Tuesday I was in downtown York ready to put it in place. I needed to drop a few cones down a backroad to set up the main pain stations. Well, I missed my carefully planned turn and did a u turn to get back to the right side street. I drove me car slowly down the road, every once and a while stopping, opening the door, and dropping a cone in the road. Once complete down the street I turned the corner and parked in our regular AO gathering location. I pulled out my notes for a quick review before getting out the car, and wondered why the light was so good in my vehicle. Oh well must be under a parking lot light. I get out of the car, and next thing I know a couple of York’s finest are standing there flashlights in my face telling me to “Stop right there!” I looked up a little confused, saw that this had gotten the attention of the other 13 men standing in the parking lot, and I asked “What can I do for you officers?”

“Seems you’ve been driving suspiciously around the neighborhood and a few people called the law to check you out.” I stated, well that makes a little sense, I was setting up for our morning workout here with F3. If you go down that road over yonder you’ll see some cones I was placing this morning.
Then Realtree starts walking over EHing the policemen to join us for Tuesday mornings here at Trinity…

I apologized for the misunderstanding, thanked them for there time…and they took off. No harm no foul. But if you ask me in person, there might be a few more truth nuggets in the next version!

Well that was a new way to get my blood flowing in the morning. We all got a good laugh and a little extra mumblechatter, but now it was 5:15am. Time to put in the work!

We had a new FNG, I gave the long disclaimer, and we were off!

Mosey to the library across the street for COP
25x SSHs
20x IWs
10x Merkins
20x LS Squats
15x CDDs
15x Ski Abs
a little Yoga stretching

Before the next phase, I prepared a little message. I wanted to share with the group we should not forget the basics. Every now and then we need to keep the newer members of the group up to speed with what F3 is all about, and we started with the 5 core principals.

We gathered and shared that F3 workouts are:
1. Free 2. held outdoors, rain or shine 3. for all Men 4. led in a rotating fashion by members of the group 5. and ends with a COT

Next we moseyed to the Wall over by Congress Street
Bear crawl with Peoples Chair
BTTW 2 10 counts
Rinse a repeat 2x

Mosey down Congress Street to the next intersection. Stopped for Dragon Walk Merkins, but had to audible half way because I was a little too ambitious on the distance. We switched half to Lt. Dans.

Shared another back to basics story on Principal #4. A goal for all PAX should be to lead these workouts. I’ve been very proud to see how quickly many of the PAX in York have stepped up and Q’d multiple times in a very short period of time, better than anywhere else I’ve been. But EVERYONE should be preparing to Q. That opportunity for leadership is one of the many things that makes F3 great!

Final stage, and the one the got me “busted” this morning. We made it to the road by the Coal Yard Restaurant & Lounge where I had set up my cones this AM.

Complete long lunge walk to the cone – complete 30x Ranger Merkins – next long leg bear crawl to cone – 25 Ranger Merkins, rinse & repeat – down to the 6th and final cone with 5x Ranger Merkins. This was a long, hot crowd pleaser… but we all made it!

Mosey back to our AO start for a few minutes of Mary.
15x Hello Dolly
15x Dying Cockroach
25x LBCs

COT
Welcome FNG “The Dude”
Announcements
HDHH Lake Wylie 7/6 6pm
F3 picnic 7/23
read the newsletter

Praises & Prayers
Realtree’s daughter safely moved to Seattle
Praise that Scorekeeper is out here working hard

Always a pleasure not getting arrested!

Royale