14 men joined YHC for a triceps takedown at #IronAcademy this morning. Thanks Catfish for the Q and thanks PAX for your patience as we worked through my KB VQ. Disclaimer was disclaimed, PAX was welcomed, and the burn began.

The Thang

Warm Up

• SSH
• IW
• Windmills
• Mosey around the Parking Lot

We did the following:

• Around the body (switch after 10)
• Upright Row x15
• Around the body x10
• Overhead Press x15
• Lunges x15
• Curls x15
• Single Arm Overhead Press x15
• KB Swing x15
• Around the body x10
• Squat and Upright Row x15
• Merkins x15
• American Hammers (IC) x15
• LBCs x15
• Press x15
• Skull Crushers x15
• Mosey around the Parking Lot
• Around the body x10
• KB Swing x15
• Two Hand Overhead Press x15
• Calf Raises x15
• Upright Row x15
• Hammer Curls x20
• Single Arm Overhead Press x20
• Press x15
• Skull Crushers x20
• Oblique Swings x15
• Curls x20
• Triceps Extensions x20
• People’s Chair for a long 15 Count

NMM

It was a beautiful morning with temps in the 60s and low humidity. We will really appreciate mornings like this in the coming weeks when our sweat is sweating and we can barely breath. Many of the PAX were still powering through some pain from this weekend’s Hog and Coyote. Some of us have aches in muscles we didn’t know existed.

• Bull – the only man I know that will rock tights when the temp goes above 40. That being said, I may need to get some camo tights if it will make me sling the bell around like you did today. Great work!
• Fava Beans – so Strings wanted a new name. You’re lucky Catfish didn’t get his way or you would be forever known as tampon. Glad we found a nice alternative that goes along with your psychology degree. Here’s a little context for you. In 1992’s Silence of the Lambs, Hannibal Lecter (Anthony Hopkins) warns Dr. Clarice Starling (Jodie Foster) against pushing him too far with her questions. Explaining how he dealt with a census taker who had also “bored him,” he utters one of the film’s most iconic lines: “I ate his liver with some fava beans and a nice chianti.”
• Hot Sauce – nice push again today. Thanks for the challenge on the running portion of the workout. You know I cannot backdown from a race.
• Princess Vespa – every day you are getting stronger and faster. I know your goal is to finish a mosey without taking shortcuts, and you are closer than you’ve ever been. Great effort today.
• Double Shot – Suns Out, Guns Out. Great job slinging that bell.
• Catfish – thanks for your leadership, brother. I’m glad to have PAX like you that lead by example. Thanks for the demo on the swings and for correcting my poor execution.
• Turbine – the beard is looking strong, bro.
• Scrappy – The silent assassin, kicking butt and taking names. Great work today.
• Bogey – you make that 30+ lb bell look like an Easter basket. You tossed that thing around like a rag doll.
• Watson – glad to have you up from Lancaster. We are working on getting some AOs closer to your neck of the woods.
• Dream House – rolling in a bit late but putting in all the effort. I like your style.
• Spitz – thanks for crossing the river and joining us this morning. Your #SpitzArmy Challenge has really brought the PAX together. Thank you for that. Also, I don’t think I’ve ever heard a description of KB swings quite like yours. Something about exploding through and puckering up your sphincter like you are crushing a walnut. Classic stuff right there.
• Smiley Face – great form today. It’s always a pleasure to share the gloom with you, brother.
• Fusion – where did that extra speed come from today during our mosey? Have you been sandbagging us? Great work!

3^rd F Moment of the Day

Why do we continue to live with the shame of our sin? Scripture tells us in 1 John 1:9 “if we confess our sins, He is faithful and just and will forgive us our sins and purify us from all unrighteousness.” But sometimes we don’t feel forgiven. The memories of the past guilt us into thinking we aren’t cleansed. Those reminders aren’t from God. Romans 8: 1-2 tells us “there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the Spirit who gives life has set you free from the law of sin and death.”

He has given us new life. He has set us free. As a result, there is no condemnation. If we hold on to guilt and shame, we are saying that we don’t believe that what Christ did is enough. If we still hold on to the guilt and think we are not forgiven, God would say otherwise. He would look at you and say there is no condemnation. You are forgiven.

Remember who’s you are when the enemy tries to bring up past transitions. Remember that you are a new creation in Christ and He has your back. Now, go and make disciples of men.

Announcements

• Read you newsletter
• F3 Dads is coming to Rock Hill (The Patriot) in July
• CAH home this Friday

Prayer Requests

• Our children as they grow up in this broken world
• Double Shot’s friend’s kidney transplant to her dad
• Unspokens

Apologies to Package, Trucker, and Long Shanks as the ride to @F3RockHill was brisk this morning in the Jeep with no doors.

Disclaimer and “THE” Legal Beagle was not present to witness…I think he just needs to rest up for his Q Colosseum in the morning.

Workout was meant as post Hog&Coyote friendly…you should have known better by reading the tweet which included the pre-blast.
David Green/CSPANF3 (@cspanf3)

6/19/16, 1:22 PM
I have the Q tomorrow @F3RockHill #OldTownF3 and it will be Ruck and post H&C friendly #UvsU
#PBx10=⬆️⬇️⬆️⬇️=1 pic.twitter.com/xTz6xOqw0v

So here is our morning:
AYG (all you got) to #TheHotBox
10 Flying Squirrels
Up the stairs
10 Flying Squirrels
Down the ramp
Up The ramp
10 Scorpion Carolina Dry Docks
Down the stairs
10 Scorpion Carolina Dry Docks
Run across the bottom floor and that cycle equaled one repetition
AYG until 0550
COP as we waited to collect the 6
22 push-up challenge and a few others in cadence…nothing difficult
AYG home
COT = Prayer or Praise = BOM

Naked Man Moleskine and everything else in my notes
• Thank you for the invite to Q and @F3RockHill has momentum
• 3 FNG this morning and 2 are on their way to The Citadel and were brought by a Bazinga who was an FNG for #Hog&Coyote2016 = Strong and T-Claps whoever EH that #HIM
• #HotSauce gave a great testimony on #MrRogers and commitment = living as an example of dedication
• #SpitzsArmy was strong today and I am convinced #Sweeper got taller since the wisdom teeth were removed last week
• #TEAMTinkerToy and his band of brothers were strong this morning hitting 5 full cycles, and fitness level seems to continue to improve or I am getting slower…
• #Apache & #Twister were silent today…or I was so far in front (or behind) them I could not hear them…
• #CrabCakes left early = it was not my fault if he got injured = #Run&Gun last summer…still have some guilt as that Q…he needed a few months to rest/recover…big man with a big heart
• #ItalianJob is a good one, treat #HIM right…
• Read your newsletter
• Read “Freed to Lead” to help understand F3 = https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior-ebook/dp/B00JJQB2Z8
• This workout was based on a @F3Metro Mothership workout I did a couple of years ago…maybe Swiper was the Q…? or Fishwrap…? Somebody fit…
• #Mantan and I had a good visit and he loves a good vacation…glad you are back brother
• No sermon today…I was tired from #Hog&Coyote
• Continue to pray for #Spud and his family
• Get involved with Whetstone or find someone to hold you accountable, we all need friends
• Lots of great #HIM today, and I appreciate all of the encouragement given today

Final note on the 3rd F, and if you have questions seek me or any of the men from the local churches out, you don’t need to carry the weight of the world on your own.

Be a better man today then you were yesterday,
AYE!
CSPAN

It’s not often you get the opportunity to Q in mid June with comfortable temperatures and humidity, but that’s what awaited Pistol and I on this wonderful day at The Patriot. We pondered the turnout and believed it would be low as a result of all the HIM action taking place at the Hog & Coyote. Imagine our surprise when 15 pax and 2 FNG’s showed up to make a downpainment on their himship! The disclaimer was disclaimed and Pistol took us on a short mosey to the adjacent parking lot.

That Thang:

Mosey to the adjacent parking lot for a quick COP with the following IC:

• 15 SSH
• 15 Low Slow Squats
• 15 CSPAN Style Windmills
• 15 Merkins

Mosey to the football field for a little track work when we realize the track is locked and the sign on the gate indicate, “Trespassers Will be Prosecuted to the Fullest Extent of the Law!”, Pistol (respect) calls an audible and we continue to mosey to the practice field on the far side of the tennis courts.

• 25 Merkins and run 30 yards
• 25 Squats  and run 30 yards
• 25 Carolina Dry Docks and run 30 yards
• 25 LBC’s and run 30 yards

Rinse and repeat 3X

• Lunge Walk to transformer
• High Knees back

Rinse and repeat.

Pistol focused us on “Finish the Race” sharing  2 Timothy 4:7, “I have fought the good fight, I have finished the race”…encouraging each of us regardless of fitness level to fight the good fight. Pistol then led us through Matthew 7:13-14, “Enter through the narrow gate, for wide is the gate and broud is the road that leads to destruction” finishing by sharing the importance of sharing the Christ with others. Pistol encouraged us to step out of our comfort zone, step out of our circle, and finish the race.

With the Q passed to YHC I added a few words regarding humilty and how we are wired to believe we control the outcome of lifes events, and it’s not until our arrogance destroys our hearts that we learn true honor comes from humilty.  Pax was challanged to love their neighbor as we do ourself and consider setting up a grill in the front yard with chairs to extend the reach of our hearts. Partner with the pax to your left and mosey.

• Mosey to the hill
• Partner 1 Squats while Partner 2 Bear Crawls up hill for 20 LBC’s then runs down hill.
• Partner 2 then Squats while Partner 1 Bear Crawls up hill for 20 LBC’s then runs down hill.
• Rinse and repeat until 200 LBC’s

Quick COP with the following IC:

• 10 Italian Night Clubs
• 10 CSPAN Windmills
• 10 Grass Pickers

Mosey to wall adjacent construction site and plank while waiting on the six.

• 5 Merkins OYO
• People’s Chair and 10 Air Presses counting in unison.
• Rinse and repeat 5X

Mosey to AO site for  short stretch session then discuss the importance of each of us stepping out and becoming the HIM that will result in being better stewards of those we impact. The mission is critical, and sad clowns await. With that said i challanged those of the Pax who have yet to Q to lead a quick 10 count. Thank you:

• Slow Pitch – 10 Diamond Merkins IC
• Cornerstone – 10 SSH IC
• Mr. Big Stuff – 10 Mountain Climbers

Leaders leading leaders! Prayers lifted for all request and extra sent to Hog & Coyote Pax…and then they started showing up! Pistol and I are honored at the opportunity to lead and especially grateful for those who picked up the six! You know who you are and you rock!

The Pax of Rock Hill are excited to keep the #summerof16 going in The Fort region by inviting all Pax and their 2.0s to F3 Dads in Rock Hill in July!

Where: The Patriot (behind Sullivan Middle School)

When: Each Saturday in July, starting at 9:00 AM (Summer is hot!)

Who: All men of F3 and their 2.0s, age 3+ (if they can walk, they can do it!)

What: Normal F3 workout with “kid friendly” exercises. It will push the Dads and your 2.0s will love it!

Why: 2.0s need one thing from us: TIME. What a better way to give it to them!

Hope to see you out there!

Another warm and humid morning. No FNGs but disclaimer was partially disclaimed. Mosey down to parking lot in front of Empire Pizza. Warm-up with 20 SSH, 15 IW, 10 Windmills, 10 Squats, 20 MNC, 10 Merkins, 10 Peter Parkers, & 10 Parker Peters.

Mosey to guard-rails behind Lowes. 15 dips, 15 calf raises out, 15 incline merkins, 15 calf raise out, 15 toe touch LBCs. Rinse and repeat.

Mosey to other side of Lowes. 20 jump overs, People’s Chair, BTTW. Rinse and repeat.

Mosey to lot beside kids indoor playhouse. On the wall was a list of exercises by letter and dice from Scattergories. Each PAX rolled the dice to see what lucky exercise the group would do. There was some nervous looks when they saw X=25 burpees, Y=50 burpess, and Z=100 burpees. I finally had to share that there were only 20 letters on the dice. 2 rounds of rolling the dice doing various exercise: squats, plank jacks, LBCs, Freddy Ms, merkins, etc.

Mosey back to COT.

Moleskin:
Humility is the focus this month. I shared some words about how many people have the wrong idea about being humble. They think humble means groveling in front of others or thinking we’re no good and others are better. That’s not the true meaning of being humble. God says that when you’re humble, you are free from pride and arrogance. Godly humility is being comfortable with who you are in the Lord and therefore putting others first. The picture of humility in the Bible is one of a strong person who loves others:
Do nothing out of selfish ambition of vain conceit, but in humility consider others better than yourselves (Philippians 2:3)

Thanks Barry Manilow for the opportunity.

Logging off,
Mainframe