Something for Everyone at Tempo

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  • QIC: Gears
  • When: 06/02/16
  • Pax: Jekyll, Aquaman, Funhouse, Howitzer, Bear Grylls, Osha, Bullwinkle, Freebird, White Lightning, Gears
  • Posted In: Tempo

10 Men came to conquer the hills of Tega Cay at Tempo this week.  After the obligatory grumbling about hill repeats we got after it and in the end every man left stronger than when he got there.

 

The Thang:

Half mile run down to Trailridge and back to the Park at the beginning of the power lines (1 mile total).  Five Hill Repeats up to the first Power Line Tower and back.

Rinse and Repeat till COT.

 

NMM:

Truly a You vs. You workout… and an ideal routine for keeping the PAX together.  A few highlights that I feel compelled to call out:

  1. Bullwinkle and OSHA first post to Tempo #strong
  2. High Praise to Sky Q in COT on the hilltop, quality way to finish out the Workout
  3. Howitzer hates long distance running and hates hills.  He hated this workout half as much as he could have.
  4. Aquaman requested (almost demanded) a group selfie at the end.  He is challenging Funhouse for the best hair award and apparently needs material for the portfolio

 

Announcements:

  • Spitz Army kicking off, coordinate with fellow PAX on clown cars and make it happen
  • F3 Dads in full swing starting this Saturday
  • Read your newsletter

 

Prayers/Praises:

  • Marriages, both celebrations of anniversaries (Aquaman at 22 years) and prayers for those who are struggling
  • Olive obviously still dealing with the loss of his daughter
  • Those injured or otherwise unable to join us

 

Honor to Serve.

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ManU – ABC’s and 123’s

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29 Pax showed up in the ManU gloom for a Van Wilder, VQ. It was established that there were no FNG’s, and a quick disclaimer to that effect was made. The theme of the day in honor of the last day of school was made. The Pax was informed that the alphabet of exercises would be used! No time to waste so, we were on our way!

The Warm-Up: A quick mosey around the ManU parking lot to the drop zone where the throw down began.

The Thang:

20 American Hammers, In cadence
Bear Crawls worthy of the length of 4 lined parking spaces
20 Carolina Dry Docks, In cadence
20 Diamond merkins, OYO
15 Elbows to knees, In Cadence
20 Flutter Kicks, In cadence
15 Gorilla Humpers, In Cadence
20 Hillbillies, In cadence
Indian Run, Double lined around ManU parking lot
12 Jump Squats, OYO
15 Knerkin – Knuckle merkins, OYO

Broke out into Three groups

20 LBC’s, In cadence

Moroccan Night Clubs/Sprint – Pax did MNC’s while lone pax sprinted

15 Narrow Stance Squats, In Cadence
OYO’s – Any Q exercise, Apache chose merkin’s for the Pax
Planks up/down/6inches, People’s chair
Q’s choice, Chose Burgundy who decide we’d do 5 burpee’s
15 Rosalita’s – In cadence
20 Side Straddle Hops, In cadence
Toe Taps – 1 minute, OYO
Up Downs
Vertigo Run – Dizzying effect!
20 Windmills, In cadence
20 X & Y’s, In cadence
Zig-Zag’s

Jailbreak Back to the AO for 3 minutes of Mary where Bogey led us in a good ab cool down. Great work by all!

It was truly a pleasure leading such a great group of HIM!

Announcements

Read your Newsletter

Hog & Coyote, June 18 at 0600

1 Year Winnsboro Convergence June 4 at 0600. Clown car leaving from BestBuy parking lot at 0500.

Prayer Request

Family, Friends and Community as we mourn the loss of one of Rock Hill’s own, Larry Bigham.

Jared Larsen, aka, SolidState as he moves to Minnesota. Godspeed our friend!

Praise

Thank a teacher! 

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Broken Pyramid with the MOB

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  • QIC: Zima
  • When: 06/02/2016
  • Pax: Midwife, Big Perm, Gambit, Buckeye, Gator Bait, Stones, Ballcock, Nancy Drew, Flow, Whippoorwill, Coach K, Jack Sparrow, Joker, Zima
  • Posted In: The Colosseum

It’s not everyday you get to Q at another Region’s AO (unless your name is CSPAN), so when you get a personal invite, you answer the call! I had the opportunity to post quite a few times last year when F3 Bluffton was just getting their start. Even had the opportunity to introduce them to Lt Dan for an impromptQ. They had two workouts per week with a pretty solid showing of PAX. What a difference a year makes. They now have a workout every day except Sunday and a strong 14 showed this morning for The Buck (AO Name). The Men of Bluffton (MOB) got this F3 thing and are growing (shocker). Tclaps guys on your growth and your leadership!

Love the new AO as it has lots of opportunity, however YHC didn’t have an opportunity to recon (it’s 30 minutes from where we’re staying). That and several locations were locked down (track specifically) due to impending senior pranks prior to HS graduation. Thus, I was greeted by 5.0 who was staked out at 0500. “Nothing to see here officer, just a bunch of grown men doing a bunch of stupid things.” All good! Proceed!

0505 and PAX started rolling in. Meet and greet for a few minutes and then circle up at 0515 for…

THE THANG

COP
-SSH IC X25
-Windmills IC X15
-Merkins IC X15
-Mtn Climbers IC X20? (I think)

Run a lap of the parking lot (track locked down) and then circle up for explanation for the remainder of the workout. YHC really enjoyed (hatefully) a pyramid of pain conducted by Pusher months ago and wondered, what if the exercise counts just kept going up and never came down? Did it with a crowd-pleasing PAX at the Colosseum 3-4 weeks ago and had to share with the MOB. Simple plan, do the increasing exercise count, run a lap (approx 1/4 mile), continue until 0600.

10 Burpees
20 Diamond Merkins
30 American Hammers
40 Lunges
50 Mountain Climbers
60 Merkins
70 Freddie’s
80 Step Ups (40 each leg) – Omaha with no benches in site we did Alternating Toe Taps…Thanks Gambit
90 SSH
100 Dips (Curb, Fender, whatever works)
110 LBCs
120 Squats

A good portion of PAX completed the Squats right at 0600. Wherever you finished, try to #getbetter the next time you do this exercise series. If you complete the series, either start over or find the 6 and complete with them. I gave the weinke to Gambit (bombjacks) but anyone can grab it now (10 more) because it’s on the #internets. Great effort by all the PAX for this UvsU workout! Thanks again for the invite Stones!

NMM
-Great to see guys from last year that I met (Stones, Gambit, Buckeye, etc.) and better to see so many more joining the ranks.
-Thanks Stones for the guest Q. Always appreciated!
-Way to lead the PAX Gambit and Buckeye, gave YHC someone to chase
-Awesome effort by everyone. That’s what UvsU is all about!
-Seeing everyone spent and pouring sweat (it’s a little humid) was all the thanks I needed. Mission accomplished.

Announcements
-Lunch with Stones? It’s a thing!

Praise and Prayers
-Prayers for Stones’ Mother-in-Law and return to health
-Praise for YHC vacation and the fact that I can show up and be welcomed in a different city by a group of men (this F3 thing may be contagious)

An Honor Guys!

Zima Out!

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Find the Why 3: No better test of you

Another 18 #HIM posted in the gloom for what to be a bear of a beatdown.  I knew that I would end my 3 day exploration with the #BOP.  Its a huge test of self.  But this work out is no different that any other.  Commit to it mentally, find your Why and what drives you through obstacles and do it.

Here is what they did:

The Challenge (45 minutes):

  •   Burpees – 100
  •   Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
  •   Ski Abs – 100
  •   Merkins – 100
  •   Deep Squats – 100 Cakeboss, Fire Marshall Bill
  •   LBCs – 200 Speaker, Lil E, Mainframe, Jekyll
  •   Carolina Dry Docks – 100 Short Sale, Axl, Howitzer, What Did (3), Trucker, Spiderman, Inaudible PAX (25), Stang (5)
  •   Russian Twists – 100 Chicken Hawk, Longshanks, Backdraft
  •   Mac Tar Jai– 100 Deacon (50),
  •   Jump Squats – 100
  •   Mountain Climbers – 100
  •   Shoulder Raises – 200
  •   Mary Catherines – 100
  •   Hello Dolly – 200
  •   Wide Arm Merkins – 100
  •   Squat Jacks – 100
  •   Nippler– 100
  •  Burpees – 100

NMM

Concluding the three days of “The Why”, we focused today on self.  Why are you driven?  What is your driving force?  Is it competition, jealously, to better than the last?  Be better for ourselves?  Be better than others?  Are the choices you are making in tune with your purpose and desires?

Special shout out to Short Sale, Howitzer, Longshanks, Trucker for attending 3 workouts in a row and bearing witness to “The Why”.  Also to Fire Marshall Bill.  Board of Pain is tough on the seasoned PAX.  Its commendable for FNGs to get through it.

Had some great performances today.  A lot of Intestinal Fortitude to get through this one.  That’s the best part of the Board of Pain.  At first look, it is daunting.  But with guts, grit and determination, you push through and accomplish great things.

I enjoyed exploring “The Why” of Faith, Family, and Self.  I think I’ve only scratched the surface for myself on these topics.  Digging in and spending time thinking about my purpose and my “why” has given me more questions than answers.  I’ll be working on this for a long time to come.  Thanks to those that scratched the surface with me.

Aye!

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Finding the Why 2: Partners at Pantheon

18 Pax including 2 FNGs entered the gloom on a humid Wednesday morning.  It was a good day to focus on partners and those outside of ourselves

COP around Old Glory- Pleadge of Allegiance

  • SSH, IW, MC, PP, PP, Squat

The THANG

Partner Workout

  • Partner carry between lightpoles
  • at each light pole do Squerkin
    • Squerkin- Wheelbarrow position with Partner.  P1 does 5 derkins, P2 does 5 squats while holding P1 legs  Flapjeck/rinse/repeat
  • Catch me if you can
    • P1 runs, P2 does 5 merkins and sprints to catch P1.  tag and swap.  continue until lap around parking lot is complete.  Do again with squats and running backward
  • Power Merkin- P1 puts legs on top of a planking P2.  P1 does 5 dips P2 does 5 merkins.  Flapjack/rinse/repeat x3
  • Seal Team Sit ups
  • Tunnel of Love

Naked Man Moleskin

2nd in the talks of The Why.  Today: Family- Support of others- Team work. What causes a man to move from “Me First” selfishness to putting others, namely his spouse or family first.  Why are we driven to grow relationships outside of ourselves?  As men, we are called to support one another and those in our circles.  These are the questions that are needed to dig deep and decide.

Tough workout today. Bear Grylls gets the VT for partner carrying Howitzer svelte frame.  #woof  OSHA prooved to be in it to win it with solid performance and making an appearance later in the week at Alcatraz.  Aquaman is sweaty.  He also went nose to nose with a coyote on the EC run before Launch.  The two played chicken.  I think the Coyote blinked first.

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Humility

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  • QIC: Royale/Real Tree
  • When: 06/01/16
  • Pax: Chappie, High Pockets, Nunchuck, Shoeless Joe, Drifter, Royale, Snooki, Dry dock, Witch Hunt, Real Tree, FNG WarBucks, Vila.
  • Posted In: Uncategorized

12 posted in the gloom for a beat down at the Maze (Clover Middle School).

Royale started things off with how we should be humble and not afraid to show humility. One by putting yourself last in order of GOD, Family, then yourself. How we should be the ones to step up and not be boastful but to step back show humility.

Then Royale started us on a warm up around the parking lot, doing some high knees and butt kicks. From there 25 side-straddle hops, Merkins, Moroccan Nightclub, and Ski Jacks. The he handed it over to YHC.

Mosey to the practice field, from there we started,

LT Dan’s to the 20 yard line sprint to the 50 yard line 50 merkins ran back to goal line 50 Side-straddle hops, Lt Dan’s back to the 20 sprint to the 50. Continued with 50 mountain climbers ran back to the goal line finished with 50 Dolly’s.

Mosey to the bowl field partnered up and completed Burpee Back Mountain. Which consist of One partner running backwards up a hill 5X while the other partner does burpees, switching off until you reach a combined number of 100.

Mosey back to the AO for name-o-rama and COT.

Announcements:Hog and Coyote CSAUP

Prayer and Praise: Continued prayers for Dabo and his family, Royale’s neighbor.

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Hog & Coyote 2016 – Ruck Option

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There has been a movement (not that kind and not that kind of group) within the Fort where quite a few PAX have been introduced to, and embraced the Ruck. AOs across the Fort are starting to offer a rucking option. If you don’t know what rucking is, don’t worry. I didn’t until about a year ago.

Here is the best explanation -> RUCKING

That said, rucking events are a different type of CSAUP, but CSAUP nonetheless. So, some of us in the Fort are going rogue and are introducing a rucking option for the Hog & Coyote. Due to the nature of rucking (slower pace than running), we’ll need to start a little earlier and bypass one AO (Run N Gun). But don’t kid yourself, 12+ miles with a 30 lb rucksack along with 4 bootcamp workouts (ruck included) will be considered a #beatdown!

I’ll be the first to HC!

If you’re up for the challenge, please join me. Unlike running a race, rucking is about starting and finishing together (never leave the 6). So this group will start and finish together, even if we have to carry some PAX across the finish line.

Route
Start – Colosseum (Maximus – Warm up Q) – 3.75 miles to WEP
The Fort (WEP) (Anchorman on Q) – 2.75 miles to HoG (6.5 miles total)
Hills of Gloom (Popeye on Q) – 3 miles to Patriot (9.5 miles total)
Patriot (Peach on Q) – 3 miles to Old Town (12.5 miles total)
Old Town (to the top of the parking garage)

Since we haven’t asked permission, we may need to conduct the first few bootcamps on our own, unless the Qs don’t mind showing up a bit early. We’ll leave that to them and modify as needed.

To view the rucking route option, click HERE

We’ll start the rucking option at 5:00 AM and plan on finishing with the rest of the PAX between 9:30-10:00 AM. All that is required is that you commit and show up with a weighted rucksack. Who’s with me?

Aye!
Zima

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Post #Murph #F3BlockParty

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  • QIC: CSPAN
  • When: 05/31/16
  • Pax: Long Shanks, Cha-Ching, Java, Mainframe, MacGyver, Man-o-War, & Repeat
  • Posted In: Block Party

Disclaimer

Long discussion on why the day after a #Murph is #SORE…more disclaimer…more discussion…you get the idea.

Quick mosey to Harris Street Church parking lot

Long dynamic warm-up series to include all of my favorites…toy soldiers and walking lunges felt the worst

Ran some “11” across the parking lot with Seal Jacks, LBC, Carolina Dry-Docks, and Flying Squirrels #crowdpleaser #sorrynotsorry 1+2+3+4+5+6+7+8+9+10+11=66reps

Quick mosey to COT

Broga cool down and military stretches #yourwelcome #happyending

Prayer and praise and BOM

Naked Man Moleskine:

#therapy = I unpacked my issues on a recent Bible study with @CakeBoss and so this morning we had several sermons on: Are you a thermostat or a thermometer?

I have been struggling with this question since and realize that when I am “the man” and should be settling the tone of the room, I sometimes fail and turn back into a thermometer and reflect the feeling of the room rather then setting the tone. We as #HIM need to hold our self to the higher standard and be the thermostat in our family, our church, our employment, and at F3…here is a clip of part of the sermon 
http://www.christianpost.com/news/be-a-thermostat-50297/

Be a better man today than you were yesterday, find me at a workout as I would love to discuss this topic with you,

AYE!

CSPAN

 

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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5/31/2016 – GRIT – Trinity

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  • QIC: Witch Hunt
  • When: 5/31/2016
  • Pax: Joe Dirt, Chappie, Drifter, Energizer, Apache, Black Lung, Dry Dock, Cutter, Real Tree, Redwood, Snoop Dogg, Hot Pocket
  • Posted In: Uncategorized

13 posted today for a beat down in the gloom of downtown York

I told everyone to bring their GRIT to the AO today, you’re gonna need it.

The Thang:

Mosey to library parking lot with some high knees and butt kickers to get warmed up.
COP
In honor of Chappie leaving I decided to spell Chappie as part of the COT:
Circle of Berp
Hillbillies x15 IC
Air Squared x15 IC
Plank Jacks x20 IC
Prisonser Squats x20 IC (Low and Slow)
Imperial Walker x15 IC
Extensions x15 IC

Told the Pax that I wanted everyone to find their GRIT today. GRIT has two main parts; passion and perseverance. So many people think talent over GRIT, but talent does not guarantee achievement, GRIT does. Getting up and posting (many of the Pax had already posted once this week and more doubled down yesterday) so they already had passion, now we needed to test the their perseverance.

Mosey to Tile Works parking lot for some Lazy Dora 1,2,3;

Partner up for:
100 Merkins while partner planks (switch every 10),
200 LBCs while partner holds 6′ (switch every 20), and
300 Step ups while partner holds low squat (switch every 25)

Plank up when finished. (We were treated to a very slow 6′ 10 count from Snoop Dogg)

Recover with a 10 count and mosey to library parking lot.

Quick round of 7’s (Diamond merkins and Bomb Jacks) to finish things up.

 

Mosey back to Trinity for COT

Moleskin
I congratulated the Pax on proving they had all the ingredients for GRIT. However, I challenged them saying GRIT here is easy. Its selfish GRIT that makes US better. Real GRIT is the kind we practice at home with our wives and children. Find the passion for your wife and kids and persevere through the hard times at home. F3 gives us the opportunity to prove things to ourselves that we can then take home apply to our daily lives.

Announcements:
Winnsboro Convergence

Prays and Praises:
Continued prayers for Dabo and his family, as well as Olive and his family.

Thanks to all the Pax for posting. Always an honor to lead a F3 workout.

 

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