F3 Dads – Summer of Sixteen – South Charlotte / Ballantyne (SOB Land)

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  • QIC: Lex Luthor/Alf - Area51, Honey Bee - SOB Land
  • When: All Summer Long
  • Posted In: F3 Dads

UPDATE – NFL Play 60 has been cancelled. July 23 is now open. See below for updates.

The F3 Dads workouts at Col. Francis Beatty Park and at the Bull Ring in Ballantyne have been huge successes with up to 30 or 40 in attendance each week. The workouts were such a success in Ballantyne, they were extended into July/August. Please see below for the remaining workouts this summer.

#SOBDads Workout 9:00 – 9:45 am @ Bull Ring
Honey Bee (jlevins9@hotmail.com) Site-Q

July 23 – NFL Play 60 – Cancelled – Rest up for next week!
July 30 – #SOBDads – Bull Ring – Wild Turkey Q
Aug 6 – #SOBDads – Bull Ring – Bratwurst Q
Aug 12-14 – F3 Dads Camp – Camp Thunderbird

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Rock Hill 2 Year Convergence

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  • QIC: Posh, Peach, Apache, Walker, Burgundy, Italian Job
  • When: 5/7/16
  • Pax: Limp Bizkit, Rooney, Fun House, Red Wood, Gauge, JAG, Howitzer, Rehab, Quick Silver, Decibel, Catfish, Mission Impossible, Joe Dirt, Maximus, Zima, Waterboy, Bull, Ginsu, Bogey, Peabody, Shelby, Chappie, Mary Lou, Magnum, Condiment, Crash, Gears, The Flash, River Rat, El Diablo, Change Order, Crosscheck, Baby Conan, Spitz, Lugnut, Corn Hole, Reborn, Sapper, Van Wilder, FNG – Devil Dog, FNG – Tony Hawk, FNG – Vuvuzela, High Pockets, Samurai, Sasquatch, Bill Nye, Cable Guy, Mayflower, Choir Boy, Bolt, The Riddler, Witch Hunt, Torque Wrench, Black Hawk, Tinker Toy, Copperfield, Fusion, Aquaman, Boeheim, Stang, Sir Topham Hat, Chaser, WWL, Santini, Pusher, Beacon, Photo Bomb, Atlas, CoPay, Trucker, Jekyll, Mr. Clean, Tesh, White Lightning, Mainframe, Gopher, Gilmore, Thunderbird, MacGyver, Geronimo, Winchester, Peach, Cheeto, Posh, Apache, Walker, Italian Job, Solid State, Old Bay
  • Posted In: The Fort

90 of the county’s Highest Impact Men converged on Rock Hill to celebrate 2 years of Fitness, Fellowship, and Faith. Thanks to the PAX of The Fort for your support from launch to startup to 2 years of unprecedented growth. Rock Hill’s humble beginnings started with the launch of The Patriot and has ballooned to Old Town, Eagle’s Nest, PHoP, ManU, Petra, Bibles and Biscuits, Hills of Gloom, Hills of Pain, The Dragon, The Trinity, and HIMSHIP. Without the leadership of men like Pusher and Peach, we never would have gotten this thing off the ground. TClaps to Posh for pulling this hour-long beatdown together. Thanks to Solid State and Old Bay for capturing this beast on camera. Great work, men!

The Thang

Long mosey from Wells Fargo to Fountain Park for a Peach Warm-Up:

  • SSHs
  • Walking Lunges
  • Imperial Walkers
  • Windmills

PAX numbered off 1-4 then followed Burgundy, Walker, Apache, and YHC to 4 pain stations around town.

Station 1 (St. John’s Methodist)

  • 10 Merkins (IC)
  • 10 Diamond Merkins (IC)
  • 10 Wide Arm Merkins (IC)
  • Mosey

Station 2 (CN2)

  • 15 American Hammers (IC)
  • 15 LBCs (IC)
  • 15 Freddie Mercury (IC)
  • Mosey

Station 3 (Old Town Hotbox – Parking Garage)

  • Sprint to the top
  • 20 People’s Chair (IC) Up, knees, ground, clap
  • Mosey

Station 4 (Fountain Park)

  • 5 Burpees (OYO)
  • 5 Lunges
  • 5 Imperial Walkers
  • 5 Merkins
  • 5 Plank Jacks
  • 5 Squats
  • Mosey

Went through 2 full rounds before the air horn sounded which signaled a jailbreak to the top of the Hot Box for Jack Webbs (1 Merkin, 5 Overhead Claps all the way to 7 Merkins, 35 Overhead Claps)

Jailbreak to COT

NMM

Today we covered 4.25 miles at the workout. TClaps to the men who ran or biked in from Fort Mill. Many of these men ran 10+ miles before the workout started. Great job! In true Rock Hill fashion, our friendly neighborhood conductor sounded the horn which meant 10 Burpees. This is a rule our brother’s north of the river did not appreciate.

I was proud to see all the fellowship and encouragement out there today. So many men pushed their hardest and never gave up. Though we weren’t sure how well our concocted workout would play out, we were pleasantly surprised at the fluidness of the event. And…no one died. Awesome job today.

 

 

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VQ @ The Coop

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  • QIC: MP
  • When: 04/13/2016
  • Pax: 18 = Skate or Die, Cotton Eye, Matlock, Geronimo, Mission Impossible, So-crates, Patton, Smokey, Pea Body, Chicken Hawk, Shelby, McGiver, Sasquatch, Elmer, Cash, Ginsu, Photo Bomb, MP
  • Posted In: Ring of Fire

18 PAX showed up for my debut at The Coop: Nations Ford

Disclaimer: Not a pro, in fact this is my VQ!

Mosey to basketball court

Circle Up: Side Straddle Hops x25, Windmills x10, Merkins x10, Low Slow Squats x10

Mosey to Pullarama

Partner Up

Group 1: Pull-up x5, jump taps x10, reverse grip x5 (substitute with Burpies)

Group 2: Wall sits until partner is done

Repeat so that each exercise is done three times.  Plank when done

Mosey to basketball court

Dora 1-2-3

Group 1 will do the exercise while group 2 runs a lap around outside of fence

100 Merkins single count

200 Bobby Hurley’s

300 Freddie Mercury’s

Plank

Mosey to pull up bar

Group 1: hanging from bar leg lifts (straight leg as many as possible) x20

Group 2: low slow squats x20

Switch/rotate

Repeat x3

Plank

Mosey to curb

20 dips in cadence, 5 diamond push ups in cadence, 20 Russian Twists (American Hammers) in cadence

COT

Count

Names

Prayers / Praises

Prayer

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FNG Friendly #LacesIn plus #LacesOut Nonsense

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  • QIC: Crab Cakes
  • When: 05/05/2016
  • Pax: Dark Helmet, MacGyver, Chicken Hawk, Flat Tire, Lil'E, Cable Guy, Atticus, CSPAN, Rock Thrill, Beacon, Leg Breaker, Clark Kent, Birdcage, Night Crawler (FNG), Jekyll, Tesh, Maximus, Rooney
  • Posted In: Laces In, Laces Out

6 fast pax posted to #LacesOut and decided to run long distances in various directions.  No one could quite describe it.  Only Jekyll really knows.  Everyone looked tired, I guess.

13 strong pax posted to #LacesIn and decided to put in work to be perfect at merkins and sprints.  Aye!  Here’s how their morning went.  Full disclaimer and we were off.

Little baby jog to the side lot on 160.

Dynamic Warm-up:

High Knees

Butt Kickers

Toy Soldiers

Bird Dippers (I think?)

Side Shuffles up and back

Karaoke’s up and back

World Wide Leaders (power skips!)

Long Strides

50% sprint up and back

100% sprint

Warm-up Over

Little baby jog to the visitors lot on 160

3 rounds of The Perfect Merkin

AMRAP in *perfect* merkin form.  As soon as you break form – run up the path to the road and back around for next round.  Your reps should go down significantly each time.  Focused on form.

Little baby jog to the open field next to Veteran’s Park

Rugby Sprints x 5 with LBC’s, Merkins, Mountain Climbers, Peter Parkers, Merkins

Rinse and repeat.  (crowd pleaser)

Partner up – size kinda matters

2 rounds of Partner Push/Sprint/Push

Partner 1 pushes Partner 2 half way then sprints the rest of the way and back and then pushes Partner 2 again back to the start.

Flap Jack then rinse and repeat (another crowd pleaser!)

Little baby jog back to the side lot on 160 for 6MOM with Merkins.

LBC’s, Merkins, Flutters, Merkins, LBC’s Merkins

COT

Fantastic work by all pax this morning.  Including the FNG – welcome Night Crawler!  We did lots of merkins and did lots of sprints. May not seem like much but it was a lot of You vs You out there and men were testing themselves.  Look at the list of pax below – they all pushed themselves to be better.

Announcements – lots of things going on right now.  Check your newsletter and GET INVOLVED!!!!  Life is too short to sit on the sidelines.  Lil’E committed to a GORUCK Challenge for crying out loud!  Now that’s getting out of your comfort zone right there.  Follow suit!

Prayers for our pax and the stress involved in our “work lives”.  It can seem like the end of the world and we must work through it while staying at peace for our loved ones around us and keep our faith in the darkest hours.  Prayers for Paige Thompson (Flat Tire’s M) for sharing her story during tomorrow nights Kick Off Party for Kickin’ It Carolinas.  Always prayers for those pax that are injured – reach out to someone who you haven’t seen post in a while.  They may be waiting for someone to do it.

Always an honor to lead such a great group of men!  Thanks for the opportunity.

 

Took us out with The Prayer of St. Francis de Sales:

 

Be at Peace

Do not look forward in fear to the changes of life;

rather look to them with full hope as they arise.

God, whose very own you are,

will deliver you from out of them.

He has kept you hitherto,

and He will lead you safely through all things;

and when you cannot stand it,

God will bury you in his arms.

Do not fear what may happen tomorrow;

the same everlasting Father who cares for you today

will take care of you then and everyday.

He will either shield you from suffering,

or will give you unfailing strength to bear it.

Be at peace,

and put aside all anxious thoughts and imagination.

Amen

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PRE BLAST 6/8/16 “1st Annual PAINtheon Games”

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  • QIC: Zima & Anchorman
  • When: 06/08/16
  • Pax: Open to All Pax
  • Posted In: Pantheon

That is correct! What better way to celebrate the 1 year anniversary of Pantheon than by creating a parade of horribles that will be timed, recorded and celebrated. For the entire year it’s all about U vs U and getting better. For this one day, it’s going to be about #winning. It’s going to be about giving it all you got and seeing if it was enough! The games will involve strength, speed, endurance and will definitely involve a mental component. We will be timing everything and points will be awarded for every category. We will publish in the backblast the top 3 finishers for each category, as well as the top 3 overall #winners. Here are the categories:

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Stair Run Timed Not enough space or time
• Burpee Chase

Unlike most workouts, this one will start promptly at 0500. Let’s be honest, if you can get there by 0515 you can get there by 0500. If you show at 0515, you can still participate but may miss out on a few categories. This will be a great time for the PAX to see how hard they can push themselves. This will be a post not to miss!

Aye!
Zima

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MAY 16 Convergence Pre-Blast

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Calling all PAX. One of F3’s younger members is stepping to the plate for an HC May 16 at #Tomahawk. Patton, 14, will lead a guaranteed to be brutal beat down. Patton, Socrates son, has been coming to workouts for many months and is ready to take the plunge. Let us gather and encourage this young man as he reminds us all what it was like when we were 14. The time 5:15 the place Doby’s Bridge Elementary School.

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@F3TheFort 2016 Memorial Day MURPH = PREBLAST

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  • QIC: CSPAN
  • When: 05/30/16
  • Pax: All men welcome
  • Posted In: Uncategorized

GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.

Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH.

So here are the deets…

What is a MURPH? Really, I mean really? ok… http://themurphchallenge.com/the-workout/
■1 mile Run
■100 Pull-ups
■200 Push-Ups
■300 Air Squats
■1 Mile Run

…with a 20lb vest or body armor

This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.

REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Date: 5/30/16

LOCATION AO: NAFO HS (think Coop or Varsity)

START TIME: 0640

COFFEETERIA: 0730 (TBD day of)

So whats this “friendly” competition thing all about?

There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)

3 Winning Categories:
■MURPH with 20lb vest (award given TBD)
■MURPH without vest (award given TBD)
■MURPH ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)

Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!

Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.

NEW NEWS 5/26/16 = MDM t-shirts are not available:
http://f3.mudgear.com/collections/f3-shirts/products/f3-memorial-day-murph-2016-pre-order = you waited too long and the order is over…contact @mudgear if you still want one…

@FunHouse has a #FUNRUN (#F3RUNCLUB is chicken$hit) planned the #MDM morning, read all about it here: http://f3nation.com/2016/05/25/pre-blast-for-memorial-day-murph-funhouse-funrun/

Special Instructions:Talk to a Vet this weekend, and get a name of a KIA/Service Member to celebrate in COT, and when you feel like quitting…take a look at the name of a person who would be glad to be here doing the #MDM, but gladly paid the ultimate price to ensure our freedom.

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Justice League 1,000 – 3rd F Double Down @ The Fort

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  • QIC: Reborn and Chicken Hawk
  • When: 05/22/2016
  • Pax: Calling all Fort Mill, Rock Hill and Indian Land Pax
  • Posted In: The Fort

The Fort is sponsoring a 3rd F double down for the benefit of the Children at CAH.  The pax has two opportunities to participate in this 3rd F activity.

UPDATE:  1st F challenge to support 3rd F… At every AO from May 16th – May 21st we will begin with 100 burpees minus the number of individually wrapped snacks/drinks that the PAX brings. (i.e. 0 snacks = 100 burpees; 100 snacks – 0 burpees)

First, starting on May 9th through May 22nd we are organizing a goods drive to collect Individually Wrapped snacks (sweet, salty or a mix of the two) and drinks (HI-C Juice Boxes, Capri Suns, and Gatorade).  The goal for the pax is to collect 1,000 units (bottles, bags, bars, etc) during this drive (i.e. a 12 pack of gatorade = 12 units).  Please bring these to AOs when you post and site Q’s will collect and funnel to Reborn or Chicken Hawk.  You may also bring on Saturday, May 21st to Fastest 5k or Sunday, May 22nd to the 2nd part of the 3rd F activity.

On Sunday, May 22nd @ 1600 – 1800 at WEP (Walter Elisha Park) F3 will host Justice League in Field day activities and events for all ages.  We will setup games for the big kids including whiffle ball, volleyball, flag football and other age appropriate activities for the younger children to enjoy as well.  Please bring your Ms and 2.0s out to enjoy an afternoon pouring into the Children.

Bring your corn hole games as well because we will cap the afternoon off with a cook out of epic proportions!  Please reach out to Reborn or Chicken Hawk if you would like to Q an event or activity during the event.

AYE!

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PRE BLAST: Laces Out 5/5/16 “The Tripod”

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  • QIC: Jekyll
  • When: 5/5/16
  • Pax: You
  • Posted In: Laces Out

Ok #F3RunClub and #BRR PAX

We could run to Hardees and back or….

From Launch:

Take off down Calhoun, Left on Jackson, Left on Harris. At intersection of Harris and Yorktown, Plank it up and wait for #6.

The Thang:

Harris/Yorktown is center of tripod.  10 burpees at center

Head down Harris. At end: 20 squat #asstograss

Run to Center

Head down Yorktown.  At end: 20 LBC

Center

Head down Harris (opp direction).  At Riverwood 20 CDD

Center

Rinse/Repeat, #AMRAP until time called.  Be at Center at 0555 for run back to COT. 2 rounds will get you 4.6 +pain.

Get it? Got it? Good.

Bring your smokeboots and a zest for pain.

Jekyll

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Soggy and Steaming at the Colosseum

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  • QIC: Chicken Hawk
  • When: 05/03/2016
  • Pax: Dawg Pound, V-Neck, Seacrest, Tesh, CoPay, Bone, Short Sale, Zima, Cake Boss, Crab Cakes, Howitzer, Spider Man, Ginsu, Maximus
  • Posted In: The Colosseum
Fifteen guys ignored the radar and took the red pill for a post at the Colosseum for a good old fashioned soggy beat down.  Mumble chatter was down as the pace was fast as we moved from station to station.  At the beginning Zima was wishing he was back in Disney sipping slushes but he quickly got back into gear and was leading the pax.
Message
Marriages are under attack and it is important to focus on building an armor that will give our marriages a fighting chance.
    . Learn to put God at the center of our marriages
    . Learn to humble ourselves to be able to recognize our wives needs
    . Learn how to sacrificially serve our wives
COT
Mosey to the basketball courts
– 30 SSH
– 20 imperial walkers
– 15 mountain climbers
– plank wheel
Mosey to hill for Jacobs bear ladder
  Bear crawl up
  7 CCD to 1
  Bear crawl backwards
  1 Mule kick to 7
Hill repeats x2 fastest guys run to the top of the hill and run back to the bottom.  Everyone else runs as far as they can until the fastest guy passes them coming down then turns around.
Ab circuit 3 min x2
  . 30 seconds each
      LBC
       Freddie Mercury
      Scissors
       Hello dolly
       High low flutter
       Protractor
Leg circuit 15 yards back and forth
    Burpee broad jump
    Lunge walk
    Duck walk
    Apolo Ono walk
Mosey to benches with plank and jump over legs of planker from one end to benches.
3-2-1 – dips, step ups, derkin do several rotations until time expires
10 burpees OYO
It was an honor and a privilege to lead these men!
CH out!
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