What a great job we all did on this humid morning! Everyone pushed themselves to the limits this morning and are better for it today.

The Thang:

Catfish lead a lap around the parking lot to let the Q gather his thoughts since the alarm didn’t go off until 5am…..

Bogey took over with a plan in place that did not involve putting the kettle bells down for the entire workout.

We did a kettle bell exercise at the bottom of the parking lot then head up to the top of the parking lot while doing a set of exercises on the way up. Once we reached the top we did another kettle bell exercise before moseying back down to the bottom. We did 3 rounds of this craziness until we could not hold the kettle bells any longer.

We did a slow mosey over to the hill for some ab lab and some hill work.

We moseyed back over to our tokens to do another 3 rounds of crazy without setting down the bells!

Great job men and what a great bunch of guys to workout with.

I’m really not that clever, and that is a terrible title for a Backblast, but, you get what you pay for…

Big VQ happening elsewhere in the Hill of Rocks, so the crowd was small at Man U that morning. But no worries, these guys came to work…

Little warmup with a lap around the lot and some jumping and stretching… It was pretty standard. SSHs, Windmills, a Merkin or two… You get the idea.

The Thang:
I decided to do a repeat (with a little variation) from my Q at The Ranch a couple of weeks prior. AMRAP workouts are always a pleaser, AMRAP with cinderblocks really makes us happy…
So the deal is, everyone does the exercise to failure (or if you’re Burgundy, until you get bored, because I think he could do these things literally all day) then run a lap. If there is a still a Pax there doing the exercise when you get back, keep running. If not, plank and get ready for the next exercise when the 6 gets in.
The exercise rounds included (in no particular order):
1. Curls
2. Squats
3. Straight arm hold (hold the block straight out in front of you until you drop)
4. Bent Over Rows
5. Triceps Extensions
6. Shoulder Presses
7. Partner Leg Presses (you had to be there, but one Pax gets on 6 with legs up in press position, partner takes block and leans forward onto first partners feet. First partner presses to failure, then flapjack)

I know there were a couple others, but I can’t recall… Chalk it up to old age, or that I may have blocked it from my memory because it was awful. I don’t know… At any rate, you get the idea…

Always a good time when you cross the river. We should all do it more often. The Fort has seen what I feel is bordering on ridiculous growth these past few months, and it’s good to get out and to visit other brothers and to get other terrible ideas for workouts… So keep the Spirit of Spitz alive even after the AO challenge is over, and get out there.

Helmet, out.

Today 36, you read that right, 36 PAX enjoyed a VQ beating at the hands of Incoming. For the sake of brevity, here’s what we did…

The Thang

• 25 SSH (IC)
• 20 Moroccan Night Clubs (IC)
• 15 Windmills (IC)

Mosey to the Student Center

• 20 Flutter Kicks (IC)
• 15 Carolina Dry Docks (IC)
• 20 Hello Dolly (IC)
• 15 Carolina Dry Docks (IC)
• 3 – 5 Minutes Super Man and V-Ups

Mosey to the hill

• 1 – Burpee and run down hill for 10 Bombjacks
• 2 – Burpees and run down hill for 10 Bombjacks
• 3 – Burpees and run down hill for 10 Bombjacks
• 4 – Burpees and run down hill for 10 Bombjacks
• 5 – Burpees and run down hill for 10 Bombjacks

Break into 4 groups

• At the first station 15 Calf Raises (Normal, Outside, Inside)
• At the second station 25 LBCs
• At the third station 20 Diamond Merkins
• At the fourth station 30 Seal Jacks
• Shampoo

Mosey to the top of the hill

Form 2 lines for a long Indian Run back to COT

NMM

TClaps to Incoming on bringing the heat in his first Q. Awesome preparation and good delivery. Welcome FNGs Mr. Rogers and Skippy. I know the first workout is tough, but you survived and hopefully caught a glimpse of the comradery the PAX has. Thank you Riddler for spending time getting to know our new guys. I appreciate your efforts to help our newest guys feel included. Special thanks to #SpitzArmy for joining us south of the river (Cake Boss, Dark Helmet, Maximus, Zima, Mr. Clean, Spitz, Sir Topham Hat, Double D, Gears, Sweeper, CSPAN, Corruption, Crash, and Lil’ E). It is always a pleasure to spend time in the gloom with my brothers. Excellent work again by our #Respects (Spitz, Samurai, Capt. Kangaroo, and Pistol). Iron Sights and Choir Boy, thanks for sharing this thing we call F3 with our FNGs. Our community needs more #HIM like the ones in which we share the Gloom. Another strong day by our veterans Mayhem, Reborn, Schrute, Sgt. York, and Apache. Hotsauce, you’re teetering on vet status, and after your Q last week, I’ll add you to the list. Awesome effort by our youngest PAX, Van Gogh. Soon enough you’ll be faster than your Pops. I think it’s time to get some of our newer guys on the Q schedule (looking at you Slow Pitch, Honeypot, Lil’ Bear, and Kelvin). Don’t forget to post tomorrow in support of Bill Nye’s VQ. Something tells me school will be in session.

Incoming spoke today about humility and how none of us can know what others are going through. When he was a junior in high school, he realized his parents couldn’t afford to pay for his college. So, he found the best way he could figure it out; he joined the National Guard. Incoming went to basic training during the summer of his Jr. and Sr. year of high school and then finished his training after graduation. Several years went by and while he was serving for one of his annual trainings, he was tasked with doing a nightly stand down. As he was scanning the perimeter, he saw his opposing force trying to get past his lines. He trained his 50 caliber machine gun on them and realized the remorse he would feel with himself if he took another man’s life. He finished his enlistment and left the Service. He elaborated that many of our brothers and sisters in the armed services are placed in that situation and they aren’t as lucky as he was to just to be training. We all have the same goal in life – to get through today and have hope for tomorrow. Sometimes circumstance define the choices we make and every day is our opportunity to be the better #HIM.

Announcements

This Saturday is the Hog and Coyote launching from Gold Hill Middle at 0600. Ruckers launch at 0500. Show up and show out. This CSAUP has become a crowd pleaser.

F3 Dads – every Saturday in June at 1000 Walter Elisha Park

Fort Picnic – July 23 at 1200. Check pre-blast for details.

Star Command Convergence – July 23 at 0700 in Spartanburg. Pre-blast here.

Ragnar Race – teams are assembling. Read the pre-blast and contact Reborn for details.

Prayer Requests

• Stang and his family remembering his son
• Popeye’s mom’s mastectomy and cancer treatment
• Zima’s grandmother and her doctors finding what the issue may be
• Our brothers healing at home
• Cake Boss’s brother’s knee surgery
• Swamp Fox’s new baby on the way very soon
• Those affected by the senseless violence in Orlando
• Continued prayers for Olive
• Unspoken requests
• Bill Nye’s wife’s job search

After the disclaimer and ensuring we had no FNG’s we were off…

Warm up

The PAX joined YHC  for some work while listening to The Jungle. During the song while only instrumental was playing we did MKC OYO, once the music and instrumental were going SSH OYO until you hear “Jungle”.  For every “jungle” we did a Flying Squirrel.

Next song “Yeah” by Joe Nichols.  Starting of the song all PAX in Plank position. On every “Yeah” the PAX did 1 Plank Jack, for every “Girl” we did 1 mountain climber all other time was spent in the plank position.

Mosey half a block, what’s that you say…I left my Wiekie back at the AO…double back to the AO to retrieve the Wiekie and mosey down to the grass field.

The Thang

Round 1 Escalator at 4 cones (Imperial walker to each cone);

All OYO

1^st cone 10 SSH

2^nd cone 20 Merkins

3^rd cone 30 Squats

4^th cone 40 Lunges (20 each leg)

Bear craw back to the start (1^st cone)

Round 2 Escalator at 4 cones (Hillbilly to each cone)

1^st cone 10 SSH

2^nd cone 20 Crab cakes

3^rd cone 30 dying Cockroaches

4^th cone 40 LBC

Imperial walker back to start (1^st cone)

All PAX on our 6 in a circle, with legs together and elevated 6 inches.  Together we spelled out the alphabet with our feet.  All capital letters.

Rinse and repeat round 1 and 2

Jail break back to the AO

Prayer Requests

• A number of HIMS with friends dealing with cancer.
• Traveling mercies for those coming and going on vacation

Announcements

• Reminder of Hog and Coyote this weekend

It was an honor to serve these HIMS today

Reach High, your best will be good enough….

High Pockets out!

YHC was joined by 29 men from across The Fort region this morning for a hot beating at #OldTown. Thanks to our celebrity guests for making an appearance (Backdraft, Long Shanks, Dark Helmet, Sweeper, Broteinshake, Gears, CSPAN, Cake Boss, Zima, and Stang). You guys brought it for sure #SpitzArmy.

Disclaimer was disclaimed, mumblechatter was growing, so we took a short mosey (more of a jaunt) to a slightly larger lot for:

• 25 SSH
• 20 IW
• 20 MNCs

Long Mosey down Main Street to the hot box.

The Thang

• 5 Burpees at level 1
• 10 Merkins at level 2
• 15 Diamond Merkins at level 3
• 20 Hand Release Merkins at level 4
• People’s Chair (in cadence) at the top
  • Run back down to the bottom
  • Pause for the Word – read more below
• Squats
• Windmills
• Partner Carry to half level
• Trade off and repeat
• Pull-ups (AMRAP)
• Partner Carry to next half level
• Trade off and repeat
• Pull-ups (AMRAP)
• 15 Cliffhanger Merkins each
• People’s Chair
• Seated Moroccan Night Clubs
• Seated Italian Night Clubs
• Take the stairs back down
• Lunge Walk to next level
• Bear Crawl to next level
• Crab Walk to next level
• Nur to next level
• Burpee Broad Jump to next level
• Nur to the top
• American Hammers x15
• LBCs x25
• Box Cutters x10
• Mosey to the Freedom Center for Reverse Bear Crawls (or as I call them, dental deductibles) up the stairs
• Mosey to Brick Alley for:
  • People’s Chair
  • BTTW (2 -10 counts)
  • BTTW Merkins

NMM

It is always humbling to workout with some of the most fit guys around (looking at you, Long Shanks). As we continue to grow this F3 thing, we have to remember that the only way we get better is to push ourselves past our pre-conceived limitations. Today was a great example of what one can do when there are others there encouraging us. TClaps to everyone for finishing strong and completing the workout without much complaining.

Backdraft, you make our Monday’s look easy. Great job.

Long Shanks might be a machine. All effort, no sweating.

Dark Helmet, thanks for the extra push (literally) on the planks. Next time I’ll work in extra time to talk about your feelings.

Sweeper, I think I speak for the region when I say we’re proud of the work you put in each day. When all your friends are sleeping, you are getting stronger. And CSPAN and I are convinced you are getting taller each workout too.

Broteinshake, glad to have you in the ‘Thrill this morning. We’ll have to send some folks out your way soon.

Schrute, the mumblechatter was strong this morning thanks to you and Apache.

Pistol, 57 years young. You are my inspiration.

Gauge, another strong day from one of Rock Hill’s finest.

Gears, I found out today that you were injured and were still at the front of the PAX. If this was you injured, I fear how fast you are healthy.

CSPAN, happy belated birthday, Grantan. Thanks for your leadership.

Cake Boss, can we officially change your handle to Calve Boss?

Zima, I think I finally recovered from your Paintheon Games. Hopefully the payback wasn’t too bad.

Popeye, welcome back from vacation. No one told you it would be like this.

Reborn, always impressed by your humble nature. We appreciate all you do.

Incoming, someone is starting to look like a professional out there. Another strong day, sir.

Swamp Fox, so good to have you back in the group. Thanks for leading the group back down the ramp today. Good pace.

Honeypot, thanks for carrying me along today. I picked the right partner.

Bill Nye, back in uniform and getting better. Looking forward to your VQ Wednesday.

Samurai, sorry about the bloody knee. It did make you look pretty tough though.

Sgt. York, another strong day by one of our strongest.

Van Wilder, you look like you had fun today. All smiles at the end. Good work.

The Riddler, good to have you back out with us after your trip last week. Thanks for taking care of the 6 today.

Roxanne, you know that name is growing on you.

Cartel, I don’t think you sweat today either. I’m going to have to make the next workout harder.

Iron Sights, TClaps for making today’s workout even tougher with a pre-run. I don’t even want to think of how difficult that was in today’s heat.

Blackhawk, great job again today. You’ve quickly become a veteran around these parts. Looking forward to seeing your continued growth.

Kelvin, dude, you are fast. Like, really fast.

Apache, workouts just aren’t the same when you aren’t here. When you are here, the mumblechatter is epic. Thanks for your support.

Stang, your beard is looking more and more glorious every day. #envious

Today I shared a message from Proverbs 24:16.

“For though the righteous fall seven times, they rise again, but the wicked stumble when calamity strikes.”

No matter who you are, you will face struggles. You will fail. Be it at work, at home, or in a marriage, we are all fallible. But what separates us from the wicked is that we continue to try. Failure has the hidden ability to toughen you up for the next bigger challenge. So when you fall, pick yourself up, dust yourself off, and do it again. And when you overcome that struggle, look down at your scars as a reminder of those times God healed you.

Announcements

This Saturday is the Hog and Coyote launching from Gold Hill Middle at 0600. Ruckers launch at 0500. Show up and show out. This CSAUP has become a crowd pleaser.

F3 Dads – every Saturday in June at 1000 Walter Elisha Park

Fort Picnic – July 23 at 1200. Check pre-blast for details.

Star Command Convergence – July 23 at 0700 in Spartanburg. Pre-blast here.

Ragnar Race – teams are assembling. Read the pre-blast and contact Reborn for details.

VOTE TOMORROW

Prayer Request

Please forgive me for the prayer request I may have forgotten.

• Stang and his family remembering his son
• Popeye’s mom’s mastectomy and cancer treatment
• Zima’s grandmother and her colon cancer treatment
• Our brothers healing at home
• Cake Boss’s brother’s knee surgery
• Swamp Fox’s new baby on the way very soon
• Those affected by the senseless violence in Orlando
• Continued prayers for Olive
• Unspoken requests