Recon: BTC aka. Boom Town Central

2016-07-01Leave a comment

QIC: Apache
When: 7/1/16
Pax: Apache, Bazinga, Sapper, Popeye
Posted In: The Deep, The Fort

As Rock Hill continues to grow there’s the need for new AO locations. In fine Apache fashion, YHC and a few other PAX, unfartsacked ourselves, suited up, took a whole jar full of #RedPill and posted at the Rock Hill Business Technology Cetner (BTC) or now named Boom Town Central. The tall building across the road from York Tech College. Plenty of parking and a great spot for F3 shovel flag advertising.

THE THANG

Apache led us in a quick warm up – I mean really quick 10 SSH and we were off.

We ran into Tech Park off Anderson Road and we barely scratched the surface of what this place has to offer. Bazinga’s M works in one of the businesses in the park and knew the layout to get us started and not lost. We hooked a left and discovered a wall for a round of People’s Chair Heads Shoulders Knees and Toes.

We were off again and before we knew it we were face to face with a nice little hill for a mini 5 round of Jacobs ladder.

We then hooked a right onto the walking trail. The first bridge we approached was perfect for a round of Dirkins and Dips 3 sets of 10 each. While a what we believe was a slightly overgrown swamp thing of a bull frog croaking at us for waking him up.

We were off again where YHC spotted what else a nice 15 step set of stairs. We proceeded to 5 merkins at the bottom and 5 at the top for 5 rounds.

Off again we come to the lake in the center of tech park and another bridge for more dips and Derkins.

On the other side of the lake we found a mountain of rocks next to the Social Security building which Apache led us in 10 Squats with a rock. But there was no time to waste we were off again.

The next bridge we encountered looked as if it had seen better days so we passed on the Dips and Dirkins.

The loop around the lake is approximately 1 mile from what Bazinga tells us. We came out where we started and moseyed along the road around the lake. We walked a bit talking about the potential of other areas and fields around the lake area.

Exiting Tech park we found a short cut back to the BTC through the Arrow Point Parking lot.

From there we reconed around the BTC building adding in a few Bear Crawl Merkins X5 on each side of the building. Before stopping back at the COT we were just .25 miles short of 3 miles, so we ran the length of the BTC parking lot again to get to 3.1 miles. including a few burpees/merkins into the mix.

COT done.

Aye!

This AO, if chosen has a lot of potential for being one of the most popular AOs around. I guess the F3 upper management and we folks in research and development will have to have a meeting.

Popeye OUT!

TClap |

Man U Abs of Steel

2016-07-01Leave a comment

QIC: Pistol
When: 06/30/2016
Pax: Popeye, Mayhem, Murdock, Cool Table, Iron Sight, Reborn, Apache, Bazinga, Smiley Face, Yoda, Ajax, Samuri, Italian Job, Pistol
Posted In: Uncategorized

The Thang

Warmups 15 Side Straddle Hops, 10 Windmills,10 Low Slow Squats,

Mosey over to the fountain- 10 Erkins,10 Derkins,10 dips

Mosey to the retention Pond- 4 cones 2 exercises each cone.

15 Merkins,15 Carolina Dry Docks,15 Low Slow Squats,Lunge Walk to the next cone,10 Burpees,

10 Bombjacks, 20 Mountain climbers,

Talk on Humility referencing what going back to get the six means and the ultimate gift of humility in Christ going to the cross

200 leg lifts- 100 each person , 20 per set , 5 sets each person

20 step ups on park benches

20 jumps ups on concrete wall

Mosey back to Man U

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Broga- It’s yoga for dudes!

2016-07-01Leave a comment

QIC: Bill Nye
When: 07/01/16
Pax: Mayflower, Vuvuzela, Kindergarten Cop, Samurai, Fusion, Foghorn, Smiley Face, Doubleshot, Dawg Pound, Iron Sight, Black Hawk, Chucky, Honey Pot, Ankerbar, Pistol. Schrute and Italian Job ran to train for BRR.
Posted In: Uncategorized

Greetings!

A moderate Friday morning has come and gone. I think it went well. Still not entirely sure what a moderate workout means because Petra has left me exhausted and bruised before, but I tried to keep it from being too tough while still being worth getting out of bed for. If you were dissatisfied with my Q-ship come see me, I will give you double your money back.

The Thang

Circles were made. Mumble chatter achieved. Disclaimers disclaimed. Some guys ran away in fear of what was coming.

COP
SSH- 18 IC
Windmills- 10 IC
Hillbilly Walkers- 10 IC
Mercans- 10 IC
Mountain climbers- 18
Mosey around the lot to keep the blood flowing

Find some wall for some peoples chair. Each man had an opportunity to bear crawl the length of all of the PAX while everyone else was given the opportunity to sit in their air reenforced chair. Rinse and repeat.

Mosey for a bit.

Groups of 3- one person in the peoples chair, one person doing dips on them, one person running. Switch when the runner returns until everyone has done all three jobs.

Mosey to the end of the lot. I figured that if we had such a wide open space we might as well use it so we had to mosey across the lot stopping on every line to alternate between 5 mercans and 10 LBCs.

Circle up for a little bit of broga to keep our bodies and minds flexible.

Mosey

Some ab lab
American Hammer- 15 IC
Hello Dolly- 10 IC
Rosalita- 10 IC
Box cutters- 10 IC
LBCs- 15 IC

Then we got a little thunderstruck. Every time the word thunder or thunderstruck was sang (34 times in 4:53) there was a mercan followed by a plank jack. Modify into a squat as needed.

A few minutes left for a little more broga to get us refocused and energized for the day.

Honey pot and Iron sights- You guys are beasts. I appreciate you pushing me on each and every part of the workout. You guys put the L in the three Ls. Just let me win a sprint next time?

Pistol- This guy is great. Capable of keeping me on my toes and going back for the six. A true HIM.

Kindergarten Cop- You may not have been here long, but you fit in like a pro. Keep up the good work! Good luck in Kentucky, and remember- no purple!

Chucky- This guy keeps coming back with a smile no matter how hard he works. I like seeing you get better brother! Keep it up!

Samurai- Proud member of the knee brace brigade! Solid and dependable, I knew when I you sweating that I was doing something right.

Mayflower- Quiet, but right on my heels all morning. Thanks for the push and support. Y’all need to keep an eye on this one.

Blackhawk- Glad to have you back brother. Looking strong as ever, see you at site launch Monday!

Dawg Pound- That push! I don’t know if you guys have noticed how much better this guy has gotten. It’s not getting easier, you’re getting stronger and faster.

Smiley Face- Your name is apt. I appreciate your enthusiasm.

Fusion- Good to see a veteran F3er break a sweat and keep it real.

Anklebar, Doubleshot, Foghorn, Vuvuzela- Good to see guys that are newer sticking with it. I appreciate you guys showing up and being flexible with me this morning. Keep at it, new PAX make it so that we all get better. Looking forward to seeing you on the Q schedule soon.

Italian Job and Schrute- You guys did a little over 4.5 miles this morning. Glad you could join us for the COT. Good luck in your training for the BRR.

It was a pleasure to lead this group of HIMs today.

Announcements
Patriot is hosting F3 dads on Saturdays at 9:00.
Jay’s loop on 7/22.
7/23 is both the Star Command Convergence and the Fort Picnic.
Read your newsletter

Prayers
Injured PAX
Our country
Those that are traveling

Aye!

Bill Nye

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Are you Army Strong?

2016-07-01Leave a comment

QIC: Witch Hunt
When: 7/1/2016
Pax: Mandarin, Da Vinci, Mr. T, Tater, Vinnie, WWL, Wild Thing, Cobra Kai, Corruption, Photo Bomb, Fish Sticks, Kenyan, Nasa, Royale, Stockade, Bones, Twister, Gecko, Witch Hunt (QIC), Drifter, Shark Bait, Gears
Posted In: The Swamp

22 HIMs showed up to The Swamp today ready to work. And work is what we did.

I need to thank Cobra Kai and WWL for the idea. They reached out to me early in the week to see if I wanted to join them on the APFT challenge. In typical F3 fashion, before investigating what that is I signed up. (Sorry Pax. My F3 motto is always commit before you research, otherwise you will say no.) So it was set and I can save my wienke for another day.

After a quick disclaimer we moseyed to Gander Mtn with some high knees, butt kickers and knees to chest thrown in.

THE THANG

Army Physical Fitness Test (APFT) consists of the following:

2 min Max Push-Ups – A demonstration was necessary for a proper push up (chest to partner fist). Also, rest position is up, no knees. If you go to your knees then you are done,

2 min Max Sit Ups – Another demonstration was necessary for a proper sit up and rest position is up.

2 Mile timed run – No demonstration neccesary

Push ups and Sit ups were done with a partner (Glad the run wasn’t a partner drill because Photo Bomb would have killed me)

T-Claps to all the Pax for their hard work. This was a much tougher challenge than it appeared on paper, but all Pax brought it and completed the test. I have included the results below for future reference.

Also T-Claps to Gears for doing the record keeping and timing the run. This would not have been a success without your help. Get healthy for next time.

Lesson Learned – Next time we will start the Test closer to COT. We had a fairly long mosey from Gander Mtn to COT after the test was over. Sorry.

Announcements
Happy Hour – 7/7 Pintsville in Pineville & 7/6 Sweetwater in Lake Wylie
F3 Dads – The Patriot 9 a.m.
Spitz Army

Prayers
Zima’s Grandmother
The passing of Royale’s Grandmother
Travel mercies for the July 4th weekend
Nasa’s father-in-law as he recovers from spinal surgery
Cornhole’s new job
Twister’s job

Thanks again to all the Pax that showed up. It is always as honor to lead this group of men. #ISI

RESULTS:

Name	Age	Push-Ups	Sit-Ups	2 Mile Run	Score
Mandarin	42	37	30	22:59	149
Da Vinci	46	33	53	17:04	218
Mr. T	38	18	34	20:47	139
Tater	56	41	50	14:11	266
Vinnie	41	26	40	18:07	175
WWL	29	50	47	13:38	230
Wild Thing	32	62	36	16:09	214
Cobra Kai	47	61	53	15:56	281
Corruption	39	82	60	14:54	272
Photo Bomb	41	65	75	12:24	291
Fish Sticks	46	78	74	13:55	300
Kenyan	53	55	38	16:29	256
Nasa	46	28	27	20:36	156
Royale	37	54	66	15:18	256
Stockade	23	72	81	13:50	287
Bones	39	76	67	14:02	287
Twister	52	44	51	16:47	255
Gecko	47	75	64	14:03	298
Witch Hunt	31	74	76	15:18	269
Drifter	43	27	16	22:39	82
Shark Bait	11	61	80	13:36	278

TClap |

Math so simple even CSPAN can do it

2016-07-01Leave a comment

QIC: Longshanks
When: 07/01/2016
Pax: CSPAN, Tesh, The Chaser, Bassomatic, Jerry McGuire, Sweeper, Longshanks
Posted In: The Hive

7 Men brought their bell to The Hive and got a nice all around workout. Legal counsel (the Chaser) gave a nice full version of the disclaimer.

The Thang

Mosey lap around the parking lot then circle up for warmup of:

25 x SSH
15 x IW
15 x Slow Windmills
10 x Slow Merkins
10 x Mountain Climbers
Plank Series

Grab the bell and head towards the Tennis Courts
15 x Chest Press each side, 15 X dips (IC) on the bleachers
10 x Chest Press each side, 10 x dips (IC)
5 x Chest Press each side, 5 x dips (IC)

Mosey towards the gate that leads to football stadium area
15 x Rows each side, 15 Bicep curls each side, run 1/2 way to stadium and back
10 x Rows each side, 10 Bicep curls each side, run 1/2 way to stadium and back
5 x Rows each side, 5 Bicep curls each side, run 1/2 way to stadium and back

Grab Bell and mosey over towards the shelter (but not in the shelter)
15 x Squats, 15 x Deadlifts, 15 x Kettlebell swings, Stretch legs
10 x squats, 10 x deadlifts, 10 x Kettlebell swings, stretch legs
5 x squats, 5 x deadlifts, 5 x Kettlebell swings, stretch legs

Grab Bell and mosey towards the school
15 x upright rows, 15 shoulder presses each side, 15 count people’s chair with bell in lap, 15 count balls to the wall.
10 x upright rows, 10 shoulder presses each side, 10 count people’s chair with bell in lap, 10 count balls to the wall.
5 x upright rows, 5 shoulder presses each side, 10 count people’s chair with bell in lap, 10 count balls to the wall.

Grab bell and mosey towards the cars
15 x Love handles, 15 big boy situps with bell above head
10 x Love handles, 10 big boy situps with bell above head
5 x Love handles, 5 big boy situps with bell above head

4 Minutes of Mary all IC
Plank Jacks x 15
LBC’s x 15
Rosalita’s x 15
Flutter kicks x 15
Dying Cockroach x 10

Announcements – July 22nd – Jay’s run convergence at SlowBurn (no Hive that day), Star Command convergence on July 23rd with Padre in Spartanburg area, Family Picnic at Spitz/Sweeper’s place on July 23rd as well.

Prayers – CSPAN’s daughter coming home from Columbia (the country not the city), injured PAX, safe travels for vacations, marriages and families.

Moleskin

Not much to say here other than to thank myself for putting me on the schedule to Q. Always an honor to lead.

Longshanks out!!

TClap |

The 3rd Annual Hog & Coyote!

2016-06-30Leave a comment

QIC: Zima, Cerrano, Catfish
When: 06/18/2016
Pax: The Fort Regional PAX,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, (it's an attendance thing)
Posted In: The Fort

Way back in 2014 Worldwide Leader threw out THIS preblast. It described an eight mile course that, according to most of the comments, sounds absolutely crazy. 17 PAX gathered on that glorious morning and crushed the course. Little did they know, that they had started a painful tradition for the PAX from The Fort and surrounding regions.

Then, last year, Pusher published THIS preblast. It describes a 12 mile course. Once again the PAX embraced the suck and 75 men pushed themselves to the limits over the 12 miles and 5 pain stations. You can catch Solid State’s awesome backblast HERE.

Well, a couple of months ago Zima asked if Cerrano and I would take the helm and help coordinate this epic CSUAP to a new level. Zima already had the course in mind and with a few tweaks, it was stretched from Tega Cay to Rock Hill. It spanned over 14.5 miles with five pain stations and a triumph finish at the top of the Old Town parking deck! Then Zima threw a curveball and introduced the 12.5 mile (ended up at 14ish miles) rucking option! Plenty of options to get your red pill in this CSUAP!

An event of this scale required a 2nd F venue the likes of which the PAX hasn’t seen before. So we reached out to the best social coordinator among us and Apache answered the call! This brother got with his buddies at LRB and coordinated the most well organized 2nd F ever!

Now, part of this CSUAP was a race named the Armadillo – the stretch from the Hills of Gloom to the Old Town parking deck with one pain station in between. If you recorded your time please enter it HERE.

We had several photog’s on the course and their images are being compiled in THIS album. Please join and share you images as well, we all love to have proof we completed the insanity!

Big T-Claps to Legal Remedy for opening their doors early for the PAX and hosting a 2nd F event the likes of which had not been seen!

In total, 20 souls braved the rucking option and ~60 took the 14.5 mile running option.

These events continue to get larger, harder, and better! I’m pretty excited to spend Father’s Day weekend 2017 recovering from the 4th annual Hog & Coyote!

Aye!!

Catfish

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Cindy goes to WEP for Social Mumble Chatter

2016-06-30Leave a comment

QIC: Twister
When: 6-30-16
Pax: Baby Conan; Geranimo; Figaro; Deacon; Twister; LIlly; Bass-o-matic; Java; Man-o-War
Posted In: Laces In

The Thang –

Before the four week appearance of the Board o’ Pain, YHC took the PAX on a tour of WEP with our good friend Cindy Cinderblock. Three random Pax saw Cindy and decided to run.

A lap around the track stopping at drill bits for

20 curls
20 squats
20 bench presses
20 skull crushers
20 rows
20 squats

SSHs were thrown in a various points to ensure circulation

Ending with several treks up the hill with Cindy for various Ab Work at the top – Rinse and Repeat ’till 0600.

The PAX provided excellent Mumble Chatter – Good Work!

Moleskin:

1) Think about being humble – it is a big thing really. That doesn’t mean to not show excitement or exuberence in life. It means understanding where you fall and you are NOT #1.

Prayers – we keep in mind prayers spoken by JAVA and we pray for wisdom for all PAX

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That probably wasn’t a good idea…

2016-06-30Leave a comment

QIC: Schrute
When: 06/30/2016
Pax: Bill Nye, Whitney, Water Boy, Pony Boy, Chuckie, Foghorn (FNG), Turbine, Anchor Bar, Honey Pot, Falva Beans, Sgt. York, Bull, Bogey, TB (FNG), Stang, Mayflower, Kelvin, Slow Pitch, Money Bags, Sapper, Roxanne, Mr. Big Stuff, Tinker Toy
Posted In: Uncategorized

YHC joined 23 other #HIM for a tough workout this morning at The Tavern. This AO is only a few weeks old, but is already showing tremendous growth in Rock Hill. Combined with ManU, it gives men in Rock Hill two amazing AOs to choose from each week. Having some foot issues and coming off a week of vacation in Mexico #nomoreguacamole , I wasn’t sure how I would do.

I arrived at 5:02 with a parking lot full of men, including 2 FNGs. Disclaimer was disclaimed at 0515, and the workout began (with one Pax arriving about 0518).

Warmup:
SSH x 20 IC
Imperial Walker x 20 IC
Hillbilly Walker x 20 IC
Windmill x 20 IC
Merkins x 10 IC
Mountain Climber x 20 IC
Merkins x 10 IC

Jog over to Harris Teeter parking lot.
Parking Lot shuffle (side shuffle on parking spots to the end). Plank when done.
Line Up on Parking Row, High Knees to next parking row, then Toy Soldier to next parking row.
Back with lunges, butt kickers

Now is when the pain started:
4 corners (in the huge parking lot) 10 reps at first corner, 15 at second, 15 at third, 10 at forth
Burpees
Squats
Calf Raises

After each, we had a 10 count. First one was a traditional 10 count, the 2nd one, I talked about what makes F3 different. More on that below.

Finished up with 4 corners Prison Cell Pushups 5-10-10-5

Prayer requests:
The young man Tinker Toy continues to work with.
Mr. Big Stuff’s wife and her family
The group from St. John’s as they go on a mission trip soon to Winnsboro
Several Pax who are dealing with family issues

Kudos to all men who posted this morning. Several things have come up recently to get me thinking about F3 and the impact it is having:
1. The M and I were talking about the difference between F3 and other “programs”. (yes, F3 is not a program, that’s the #1 difference). I brought up to her that it doesn’t stop at Fitness, it is about being better in everything we do. Going and getting the 6, which today’s group did a fantastic job of is a huge part of that. We are all the 6 at one point or another in an aspect of our lives. Being picked up by our brother is what we are called to do.
2. Vacation: I woke up each day during vacation (despite being in a different time zone) as the workouts began and woke back up during COT. I just thought that was interesting. I used that time to pray for the men of F3.

TClap |

Ruck, Run, and Slosh Pipe

2016-06-30Leave a comment

QIC: Apache
When: 6/29/16
Pax: Long shanks, Cable Guy, Bolt, Twister, Geronimo, Corruption, Mayflower
Posted In: Run 'n Gun

Well YHC took the Q from Zima, and planned a split workout with a combination of work at the beginning

At the beginning alot of mumbled chatter about rucking versus running, but that quite down quickly when I pulled my slosh pvc pipe from the back of the truck.

A 8 inch OD 10 foot long capped pipe filled 3/4 with water

Divided in to 2 groups

Group with the pipe was the timing mechanism, the man with the pipe ran 50 yards down and back while his partners did a series of merkins

Wide arm
Diamond
Ranger

The other group did a series of ab lab exercises

American hammer with weight
Big boys sit up with weight
LBC
flutters

Then the two groups rotated when all pax had their turn with the Pipe!!

Then we gathered into the rucking and running group and said our farewells until end of business COT

The more I do this Rucking thang, the more I really enjoy it

so 4 of us ( long shank, twisted Twister, The beast Geronimo and YHC did the rucking it up buttercups thing thru the trails with several pain stations on a 3 miles loop.

The running miles of smiles group ( corruption, Bolt, Mayflower, and The smiling Cable Guy) ran several miles around the scenic Baxter area

Announcements

Praise for all the leaders that we have in our f3nation, that are willing to step up at a moments notice

And to all the new guys that are leaders waiting to lead

Read your news letter

The week of July 22 alot going on

Prayers for mission trips

Prayers for pax losing family members

Prayers for injuryed pax

Aye Apache

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Hills are Bigger than they look!!

2016-06-29Leave a comment

QIC: Real Tree
When: 06/28/2016
Pax: Black Lung, Dry Dock, Drifter, High Pockets, Witch Hunt, Royale,The Riddler, Orvis, Goal Keeper, Baby Conan, Wash Out, Michelangelo , Rucker, Corn Hole, Sea Turtle, L captain, Real Tree, Horton.
Posted In: Uncategorized

Started out with about a 1/2 mile run, stopped at a short wall to do 22 dips and 22 derkins. took a quick mosey across the road to find what I thought was a small hill. We partnered up for burpee mountain, one person ran up the hill backwards three times while the other one done burpees until we reached 100 burpees. Then we moseyed over to the Post office parking lot and played a little black Jack with murkins and Hello Dolly’s.

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