Being on IR can be a good thing…it makes you stronger

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  • The You WARM UP
    20 SSH
    15 IW
    20 MNC
    10 WM
    15CDD

    THE THANG

    ROUND 1
    PAX CARRYING OBJECTS AROUND CHURCH TRADE OFF WITH PAX PERFORMING EXERCISES UNTIL ALL PAX HAVE COMPLETED ALL EXERCISES

    ROPE PULL CLAP MERKIN
    BUCKET CARRY AROUND CHURCH
    BUCKET MERKINS
    CINDER BLOCK OVERHEAD AROUND CHURCH
    CLOCK DERKINS
    LOG CARRY AROUND CHURCH
    ARCHER MERKINS
    PIPE LUNGE WALK

    ROUND 2

    PRISON CELL PUSH UPS-10
    DIPS-50
    SQUATS-50
    CORN COB MERKINS-15
    MONKEY HUMPERS-30
    BLAST OFF MERKINS-15
    PULSE LUNGES-15/leg
    BTTW 30 count
    PEOPLES CHAIR 60 count

    John 15:5 says “I am the vine; you are the branches. Whoever abides in Me and I in him, he it is that bears much fruit, for apart from Me you can do nothing.” ESV

    As many of you know I have been on IR since the Palmetto 200 due to a probable stress fracture in my leg. Anyone that has been injured knows how tough it can be to throttle back and refrain from workouts. That being said, injuries are the body’s way to make us slow down. I know with the proper rest and recover, I will be able to be full strength soon.

    We also need to realize that we can be on IR spiritually too. There are many times where we just aren’t “running on all cylinders” spiritually. In those times, I am so grateful that God gave us the Scriptures to see examples of men that were injured spiritually, but God graciously encouraged and sustained them with His strength. I think of men like Peter, king David, Abraham, Jacob, and the list goes on. Our only action according to John 15:5 is to remain connected to the vine (Jesus). I think of how Jesus thought of Peter after His resurrection in Mark 16:7 when He told Mary to “go and tell the disciples AND PETER.” WOW!!! What an encouragement. You see, Jesus knew that Peter was on spiritual IR being he had just done the one thing he said he wouldn’t do…deny Christ 3 times. Jesus knew Peter needed that extra encouragement. Fast forward to Acts 2 and see what that “extra encouragement” did for the previously injured Peter. Peter preached probably the greatest sermon ever given and 3,000 people accepted Christ as the Savior that day.

    You see, when we are injured physically or spiritually, it takes time to rest (in the Lord-spiritually), refocus, heal, and in the end…become stronger. I thank Almighty God that we have Him to encourage and strengthen us…as we stay connected to Jesus.

    Thank you men for the encouragement during my injury and I will soon be back in the gloom more often than once a week.

    Aye!!

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    • 18 Years and A Ring

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    • QIC: Old Bay
    • When: 04/19/16
    • Pax: Solid State, Gopher, Gilmore, MainFrame, Chickhawk, Mash, Barry Manilow, Change Order, Wight Lightning, Anchorman, Cake Boss, Deacon, Bassomatic, Old Bay
    • Posted In: The Ballroom

    This backblast might be “better late than never”, but just barely. My apologies to the pax for being so tardy.

    YHC got to the AO early to set up some cones for the main part of the workout, down in the parking lot at the bottom of the hill. While setting up, a security guard approached with flashlight in hand asking “Are you one of those workout guys?” My response in the affirmative brought his approval, and he carried on. Moments after, it occurred to me that an invite to join us sometime would have been good, and giving him an F3Nation “EH” business card would have been even better. I’m going to keep a stack of them to my car from now on, so if anyone would like a dozen or so assist with your EH’ing, let me know next time we cross paths.

    At 0515, a quick disclaimer was issued to the solid group of veteran #HIMs, and off we moseyed to a nearby parking lot. A last minute text signaled CakeBoss would be coming in hot, so we stayed within visual range from the shovel flag for warm up.
    COP Warmup:

    – Windmills x10 (IC)
    – Imperial Squats x10 (IC)
    – SSH x 20 (IC) >> Lunges in/out
    – Sealjacks x20 (IC) >> Lunges in/out
    – Plank Jacks x15 (IC)
    – Mountain Climbers x10 (IC)
    – Alternating Shoulder taps x10 (IC)

    The pax moseyed down to the parking lot at the bottom of the service road. Before starting the main event, I spoke briefly about Fatherhood, somewhat continuing on the discussion from the 3rdF event the Friday before.

    Main Event: Ring of Fire
    Not the Jekyll version (which involves cinder blocks and bear crawls), this modified version required pax to work their way around 12 cones (set up in a circle), each with a different exercise and count. Four steps to this, really.

    – Perform exercise written on cone
    – Run to cone on opposite side & back to middle
    – In the middle, plant for 10 sec, then do 5 bomb jacks or squats
    – Run to next cone and repeato

    More discussions about Fatherhood, and we moseyed to a parking lot about half-way up the service road. Pax spread out about arm’s length apart and planked for Railroad Tracks, where each pax takes a turn jumping down the line, over the legs of all the pax, the dropping back down into a plank.

    We moseyed further up the service road and found some wall for People’s Chair with Jack Reachers to 10. Repeato.

    Mosey back to where we started for a bit of Mary
    – Low slow flutters (10x)
    – Hello Dollies (10x)
    – Rosaletta (10x)
    – Chopsticks (10x)
    – LBCs (10x)

    Just before COT, I wrapped up the discussion on Fatherhood with a quick review of the questions ChickenHawk provided in the 3rdF theme of the month slide for the newsletter (see below).

    Naked Man Moleskin:
    Just like leading workouts, I am no professional when it comes to being a father. I think most of us would admit that. But the fellowship and experience we share in F3 can help dads like me be better than I would be on my own. Studies have shown that daughters have tendency to marry a man of similar qualities to their father. Dads with daughters, how does knowing this affect the way you father your little girl? When your child is born, they are fully dependent on you and your M. By the time your girl grows up and moves out, she will be full dependent on something other than you. You have 18 years to make sure that dependency is on God, and not some knucklehead that can’t possibly fill the God-shaped hole in her heart.

    While girls often grow up to marry a man like their dad, boys will often grow up to *become* their dad. It’s been said that we are each a copy of our dad, with a bunch of stuff we’ve put on top to cover up the things we don’t like about our dad. Sons model our heart’s behavior, not just what we say we are doing or what we tell them they should do. It’s ok to tell my son he should be reading his Bible. It’s better if he sees me reading it myself. But it’s best if he see me learning and living out what I read from His Word. And, for the record, I fall short of this very often.

    Finally, be sure you check out these questions from ChickenHawk about fatherhood. And, for that matter, check out the entire document he put together (look in the 3rdF section of the last newsletter).
    – What is your view of a Father’s role to your children?
    – What mistakes, successes, lessons and/or wisdom would you share?
    – How has your life experience shaped your approach to fatherhood?
    – How do you approach fatherhood differently than your father?
    – How has God/Jesus shaped your view of fatherhood?
    – What do you think is the one, single most important attribute of a Father?
    – What advice do you wish you had when you started?

    An honor, as always, to lead the pax in a workout. Thanks so much to Change Order for allowing me the privilege.

    AYE!
    -old bay

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    Pre-Blast: MAFFS 7 GORUCK Custom Light

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    • QIC: Cobra Kai / Gears
    • When: 08/13/2016
    • Pax: Any
    • Posted In: Pre-Blast

    Join us on Saturday, Aug 13th, 2016 for a custom GORUCK Light event in Charlotte benefiting the MAFFS 7 crew. MAFFS stands for The Modular Airborne FireFighting System.  On July 1, 2012, MAFFS #7, which belonged to the North Carolina Air National Guard’s 145th Airlift Wing based at the Charlotte-Douglas International Airport, crashed while fighting the White Draw Fire in South Dakota’s Black Hills.  Four of the six crew aboard the C-130 Hercules died

    This event honors the lives of four airmen lost, and celebrates the lives of the two airmen that survived the crash of MAFFS 7.  All money raised above the the actual costs of the event will be donated to the families of the victims of the MAFFS 7 crash, as well as the money raised from several raffles leading up to the event. Registration to this event is $110 per person suggested, but any extra we raise will go directly to those affected by this tragedy. Registration includes 2 patches (including a custom event patch), a custom triblend MAFFS 7 GORUCK light shirt, and a free beer at Sugar Creek Brewing, for those of age, as we toast these six airmen. Please feel free to fund-raise liberally as we work toward this event, as we’d love to give these families as much as possible.  Find more info at: https://www.facebook.com/MAFFS7GORUCK/

    To Register:  Send  $110 to the PayPal email (Maffs7.Ruck@gmail.com). Click on “Friends and Family” and not “Business”.   Write the name of each participant and size for each participants shirt next to their name (S, M, L, XL, XXL), as well as their phone number and email address in the “notes” section.  After this is rec’d you will receive a registration link thru GORUCK.

    Familiarize yourself with the GORUCK packing list for a Light.  Training will be ongoing throughout the summer.

    Spots are filling up fast.  This event will be capped at 35, then you will be wait listed.  Numbers are getting close.  HC below if you are ready to take on this challenge.

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    Star Command Convergence – New Date

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    • QIC: Padre, Iceman, CSPAN
    • When: 7/23/16
    • Pax: Greenville, Spartanburg, Easley, Anderson, Belton, Williamston, Piedmont, Simpsonville, Greer, Duncan, Fort Mill, Lake Wylie, York, Rock Hill, Tega Cay, Indian Land
    • Posted In: Uncategorized

    As many of you are already aware, our brother Padre left the Fort Mill Region and joined the Pax in Easley. We hear he and his burpees have been a great addition to the Upstate. Since we haven’t met many of our Pax in the GSA area, we have decided to converge 7/23/16 in Sparkle City. NEW DATE JUST ANNOUNCED. Details below:

    When:  July 23, 2016 @ 0700-0800 Boot Camp, followed by Coffeeteria (more details to follow)

    Where: “Star Command” 9768 Warren H Abernathy Highway Spartanburg, SC 29301

    Who: All hungry for pain!

    Qs: Padre, Iceman, CSPAN

    This promises to be a fun event with PLENTY of mumble chatter, maybe even some friendly region-to-region competition. This AO is a middle point between the Greenville-Spartanburg and Fort Mill-Rock Hill locales. Work with your regions to clowncar. You will not want to miss this event.

    UPDATE FOR ROCK HILL PAX – CLOWNCAR LOCATION

    Meet at the Target in Rock Hill at 0510. Wheels up at 0515. Plan to be back by 10:45.

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    Partner Carries at the Corral

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    • QIC: Spider-man
    • When: 04/26/16
    • Pax: Pusher, Dark Helmet, Smokey, Boeheim, Jekyl, Wapner, Cerrano, Hauschka, Gears, Witch hunt, Bing, Geronimo, Decibel, Short Sale, Funhouse, Package, Router
    • Posted In: Golden Corral

    We had a pretty good sized PAX gathered pretty early in the parking lot.  Cerrano was the only one sweating at that point after knocking out a 4 mile pre-run.  This was a pretty special Q for me as it was my first Q at Golden Corral and it was the location of my first post a year and a half ago when Cerrano and I started this crazy F3 thing.  Neither one of us were in any kind of shape at the time so I felt like this Q had to be special.  I gathered up some of my favorites from prior Qs and put them all together into something that can only be described as awful.

    5:14 and Fun House is running through the parking lot toward the PAX after his normal run from his house on Tuesday mornings.  Time to begin.

    We began with a mosey around then entire parking lot, behind the HT building, and circled up in front of Bubbles and Bows.

    COP:

    • SSH X30
    • Imperial Walkers X15
    • Merkins X15 with a 6 inch hold at the end
    • Windmill X15

    Partner up, size matters!

    Mosey to the first cone placed about mid parking lot.  This would involve cones and a mixture of partner carries and running to move between the cones.  Each partner carry was about 280 ft.

    • Cone 1: 10 Burpees
      • Partner Carry to the parking lot island in front of the candy store
    • Cone 2: 15 Plank Jacks
      • Partner Carry to the end of the curb just before leaving the parking lot on the side with the church
    • Cone 3: Curb Merkins – 15 each side
      • Mosey behind the HT building to the wall behind the service center
    • Cone 4: Wall Jumps – 15
      • Mosey to the front left corner of the HT
    • Cone 5: 10 Spiderman Burpees
      • Partner carry up the hill to the first light pole at the back of the parking lot
    • Cone 6:  Elbow planks with 20 partner hand slaps
      • Partner carry back to the first cone

    Series 1:

    • Complete the whole circuit.
    • Mosey to the wall for Preachers Chair
    • Wall of Worm with a derkin – up into balls to the wall, walk out with hands (2 steps each) and complete a derkin.  Do this twice.
    • Mosey back to the first cone

    Series 2:

    • Complete the whole circuit.  Modify the wall to 10 wall jumps
    • Mosey to the wall for Preachers Chair
    • Balls to the Wall
    • Mosey back to the first cone

    Series 3:

    • Run to each cone (no partner carry).  Eliminate the wall jumps and modify the Spiderman merkins to 5
    • Mosey from the first cone to the cars for Mary

    Mary

    • Protractor
    • LBC
    • Rosalita
    • SLOW Freddie Mercury (thank you Funhouse)

    Thank you to Decibel for the opportunity to lead!  Always an honor to lead such a solid group.

    Announcements:

    • Thin Mint is injured and therefore has a spot available to anyone that wants it.  Contact Spider-Man or Thin Mint if interested
    • Christmas Party – Let Italian Job know 100% either way if you want to go this year
    • May 7th Convergence in Rock Hill for 2 year anniversary
    • Dark Helmet leading the Richmond, VA launch
    • Geronimo – Collecting for the Fort Mill Care Center and doing service work this Saturday at the Anne Springs Horse Barn

    Prayer Requests:

    •  Jekyl’s M having some tests done.  Prayers for good test results.
    • Dark Helmet’s sister in law having tests related to pregnancy.  Prayers for good test results.
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    The Hive – Keeping it at 5 and getting the First Dig!!

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    • QIC: Cake Boss
    • When: 4/22/16
    • Pax: Seacrest, Dawg Pound, Howitzer, After Market
    • Posted In: The Hive

    It was wet and Friday and the PAX was tired, but like a trusted dog and companion, 5 showed up at The Hive. YHC arrived a little early for some pre-beat down prep and was glad the rain held off. As the PAX got out of their cars and dropped the bells, the sky opened up. Some mumble chatter about getting coffee and staying dry and on and on…..but YHC didn’t let the moaning distract me from the mission at hand. To invigorate male leadership through small workouts to better our families and communities. So with that….we mosey!

    We moseyed to football field circle for little warm up

    • 20 SSHs
    • 10 Windmills
    • 20 Imperial Walkers
    • 20 Squats

    Mosey to speed bump at bottom of drive

    • 25 merkins, run to top of hill at Munn Road and back
    • 25 wide arm merkins, run to top of hill at Munn Road and back
    • 15 diamond merkins, run to top of hill at Munn Road and back

    Mosey back to bells for 4square. Four light poles running between….ready set go!

    • Station #1
      • 25 Flutter Kicks
      • 20 Russian Twist
      • 15 V Ups
      • 10Hello Dolly’s
      • 10 Leg Raises
    • Station #2
      • 26 Lunge
      • 25 Squat
      • 25 Rgt Leg Lunge
      • 25 Figure 8
      • 25 Left Leg Lunge
    • Station #3
      • 25 KB Swing
      • 20 Shoulder Press
      • 15 Upright Row
      • 10 Bent Row
      • 5 Lateral Raises
    • Station 4
      • 25 R & L Arm Curls
      • 20 Concentration Curls
      • 15 Tri Extensions
      • 10 Skull Crushers
      • 20 R & L Arm Curls

    Finished strong with a few more ab moves. PAX did strong and the rain stopped after the warm up.

    Talked on Generosity and not just giving of our money but of our time and talents too. Referred to the “First DIg” in the peanut butter jar, or first scoop of ice cream or first slice of pizza or the first taste of fresh beer just opened. The first of all of these are the best!! Nothing like it. The opposite is the bottom of the peanut butter….digging and scrapping and the mayo jar too and the last chip or slice of pizza just ain’t the same. We can all agree on that the first is not the same as the last! Then why when we think about being generous do we give after everything else? Why does God get the bottom of the jar or last slice of our pie…..if at all. Again, this is money, time and talents and we should give our first and best all the time. It is the sweetest and deserving of the one who gave it all for us! Aye!!

    Thanks for the Q Longshanks! Humbled and Honored as always.

    CB

     

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    Punishment dealt

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    • QIC: Assassin
    • When: 4/25/16
    • Pax: Dark Helmet, Mission Impossible, Peabody, Barry Manilow, Backdraft, Howitzer, Spitz, Bass-O-Matic, Assassin
    • Posted In: Uncategorized

    YHC did not sleep well and the 9 PAX attending were in for an ARMory painfest.

    Leg stretch left
    Leg stretch right
    Plank back stretch
    Carolina dry docks
    Tunnel touches to plank and back
    SS Hops

    Take a lap (not a lot of mumble chatter)
    ————-
    Bells to the small wall
    Plank on wall for lawnmowers — left then right 
    Triceps while seated
    Over head press — left then right
    Kettlebell swings
    Squats

    PARTNER UPS
    ONE PARTNER RUNS while the other does…
    LBC’s 
    STEP UPS — LEFT AND RIGHT LEGS

    Repeat WITH BELL …

    —————–

    Did a few:
    Figure 8’s with lunges
    Lunge press
    Kettlebell presses
    Slingshots (hold bell out front and pass it around)

    ———–
    Sprints
    Find straight line
    Partner runs with bell to first island, leave bell, partner picks it up when he gets to the island, keep going …

    Repeat, repeat, repeat, and…. repeat (thanks Backdraft)

    Barry Manilow is Q-ing on his One year Anniversary Friday at SlowBurn.

    Howitzer’s wife Michelle is having a consult for a Stem Cell Trial (would appreciate prayers)

    Prayers for our kids in school, stress, peer pressure.

    Prayers for What Did’s friend, the principal of Howard High School in Delaware, where the student was killed in a bathroom fight. Pray for those kids to find hope…

    Thankful for Fort Mill South Carolina!

    ROB

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    Apache’s 1-year Anniversary

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    • QIC: Apache, Italian Job, Popeye
    • When: 4/25/16
    • Pax: Mayhem, Sgt. York, Blueprint, Samurai, JAG, Reborn, Van Wilder, Chappie, Pistol, Stang, Radar, Burgundy, Corruption, Bill Nye, Schrute, Waterboy, Apache, Italian Job, Popeye
    • Posted In: The Fort

    19 PAX came to #OldTown to honor our brother, Apache on his 1-year anniversary with F3. He’s the epitome of a #HIM and we are proud to call him our’s.

    Warm-Up (Apache)

    • SSH
    • Merkins
    • Italian Night Clubs
    • Burpees

    Long mosey to the Hot Box.

    The Thang (Italian Job)

    Exercises were performed at the levels below. After completing the 1st five levels, we descended to level 1 and started over. Exercises included:

    • A merican Hammers (25 in cadence at level 1)
    • P rison Cell Push-ups (10 OYO at level 3)
    • A lternating Shoulder Taps (15 each arm at level 5)
    • C arolina Dry Docks (20 in cadence at level 1)
    • H ello Dollies (20 in cadence at level 3)
    • E levens (Burpees and Squats at level 5)

    Mosey to the stairway to heaven in downtown for Popeye’s Merkin Mountain.

    • 25 Merkins, run to the top of the stairs (4 flights)
    • 20 Merkins, run to the top of the stairs
    • 15 Merkins, People’s Chair for the 6

    NMM

    It was an honor to be asked to Q for Apache’s 1-year celebration. He’s one of our favorite sons down here south of the river. He’s an encourager by nature and has never met a stranger. He’s the reason many PAX have come and stayed with us over the past 12 months.

    • Welcome FNG – JAG. Awesome work this morning, especially for your first time out.
    • Mayhem, glad to have you back. We expect to see you often now that the weather has warmed.
    • Sgt. York – always lead dog. Good work again this morning, brother.
    • Blueprint – welcome back after a few week hiatus. Glad you’re back!
    • Samurai – good to have you out on a Monday. Great effort this morning.
    • Reborn – thanks for coming back for the 6. True #HIM right there.
    • Van Wilder – is it me or are you getting better at this F3 thing?
    • Chappie – thanks for joining us in Rock Hill.
    • Pistol – TClaps and big time #Respect for this 57 year-old beast.
    • Stang – thanks for crossing the river. Always a joy to have you in the fold.
    • Radar – what was this, day 5 in a row? Wow!
    • Burgundy – the guy doesn’t sweat – no matter how tough the workout is.
    • Corruption – thanks for joining us south of the river. Always good to have this stud in the PAX.
    • Bill Nye – getting faster, stronger, and better every day.
    • Popeye – sorry I poached some of your time (I secretly did it to avoid the stairs).
    • Schrute – a leader leading leaders. Thanks for all you do.
    • Waterboy – losing weight so fast he’ll need a new wardrobe soon.
    • Apache – always a pleasure to have you around. Looking forward to many more years in the gloom together.

    Announcements (check your email for details and links)

    Q School – This week – Apr 26 (Tuesday) @ 0445 – Eagles Nest, Apr 29 (Friday) @ 0445 – Petra

    Rock Hill 2 year Anniversary Convergence May 7 (Saturday) @ 0700 at OldTown

    F3 DADS: A Night with the Knights May 14 (Saturday) @1805 – BB&T Ballpark

    Prayer Requests

    • Riddler’s biopsy results and healing for his leg
    • All those struggling with cancer
    • The families of the PAX
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    9 at the OG AO

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    • QIC: Maximus
    • When: 04/23/16
    • Pax: Peabody, Digger, Mission Impossible, Ginsu, MacGuyver, Tesh, Cable Guy, Criss Cross
    • Posted In: Block Party, The Fort

    So, nearly 3yrs into this F3 thing, I decided to test myself and see if I could Q an entire 60min post without a Wienke. No exaggeration, I still have every Wienke I’ve used from each Q. When given the opportunity to Q this original Fort Mill AO, there better be enough exercises and challenges between my ears to lead an effective and challenging beatdown. The final challenge of this endeavor is trying to remember what exactly we did. Once noted, I was reminded, “Max, don’t worry, nobody reads your BB anyways.”
    With that in mind, I welcomed 8 other PAX and warned them that we might resemble a cat chasing a light, went through the disclaimer then we were off with a mosey to the 160 Parking Lot.

    Warmup
    SSH, Squat, Mtn Climber, Windmill, Merkin
    On the wall for Lunges and Wall Sits, snake style.
    Stolen from Ginsu’s Q at the Ranch, we utilized the parking lot lines. Bear crawl 2 lines then 5 burpees, bear crawl 2 more then 5 burpees and repeat to the end. On the way back, it was lunge walk 4 spaces then 10 squats.

    Mosey to the smallest parking lot in the world…next to the park entrance for some partner work and a modified Dora.
    200 LBC’s while your partner runs the loop, flap jack and once finished, do 100 Merkins in the same fashion.

    Mosey to the playground cause it wouldn’t be my Q unless we did.
    10 Pull Ups & 20 Swing Crunches then repeat 2 more times for a total of 3 sets.

    Mosey to the big hill, yeah, you know the one.
    Sprint with All You Got (AYG) to the top then 10 of an ab exercise
    Repeat 3 more times with 3 more ab exercises.
    This is where I about splashed but I was able to keep it down and utter “Mosey”

    On the big wall in the adjacent parking lot, we did the muscle ups, then seal team situps, then more muscle ups, then more ab stuff.
    I might’ve missed a few things but nobody’s reading so it doesn’t matter, right?

    Bring it back in for COT
    Announcements: Big props to Ginsu for taking the Site Q reigns and a huge thank you to Macguyver for the leadership these last 2yrs. There is a lot of good things happening in the region so please read the weekly email.

    Prayer Requests: Posting for a 2nd straight day and didn’t splash. Margin in our lives to lead effectively. Health of a daughter of one of our brothers. The beginning of an awesome adoption process for Ginsu’s family.

    As you were.

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    The Rising Starr in LKW for Bart’s VQ

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    • QIC: Bart & Royale (YHC)
    • When: 04/23/2016
    • Pax: Da Vinci, Puddles, Snookie, Mainframe, Dark Helmet, Wild Thing, Witch Hunt, Baby Conan, Bart, Royale
    • Posted In: The Deep

    Great day to be out at The Deep.  Bart (“Starr” if you wonder where his F3 name comes from) had prepared his VQ all week and was ready to make the men work.  We had a few messages back and forth this week, but the main theme coming from him was upper body and I was working legs.  We both pulled up to The Deep around 6:30am to get things set up for a hard working hour.  The PAX started to gather, and I was very happy to see some of the new Lake Wylie guys continuing to post.  That’s why we are here…and ready to bring it!

    The Thang

    No FNGs, but 10 solid men, so Bart attempted the disclaimer.  VQ, first time, so good enough.

    Mosey around the parking lot with dynamic warmups.  High Knees – Buttkickers – Knee pulls. Puddles and I had to comment on Bart’s highly defined calves as he was leading this group…and we were reminded “It’s not that kind of group”. Love the morning mumblechatter!

    After 2nd lap COP

    20 SSHs 10 Merkins 20 LBCs 25 MCs 10 Windmills 20 MNCs 20 IWs Superman (forever)

    Mosey over to the front field area…where we found the coupons.

    The PAX split into 2 groups:

    1st group would bear crawl 40 yards then karaoke back while 2nd group grabbed a cinderblock and did curls until 6 was in. Groups would switch.

    Next: Wounded Dog then karaoke – other group shoulder presses with cinderblock – switch!

    Final: Bear crawl then jog – other group cinderblock swings… Dark Helmet was graceful enough to swing his block into the ground and break it into 5 pieces!  Glad we had extra.

    Mosey to back of school wall for a little people’s chair, then a nice twist from Bart.

    PAX lined up in their 6, completing LBCs while front of line does BTTW slides across 15 foot wall. Lots of mumblechatter during this new item…

    Bart handed off to YHC (Royale) and I shared an idea from our Fatherhood 3rd F discussions over the last few weeks (see Moleskin #1).  We needed a 30 count anyway.

    I had legs, so we did some good cardio with 100 yard sprints and 7s.

    Start: 1 jumping lunge – run 100 yards – 6 flying squirrels – run back – 2 – then run back 5…you know the drill…moleskin #2 at the end.

    Mosey to field area.  We cannot leave The Deep without doing Kraken Burpees! 7 for all OYO

    Mosey to teacher parking lot – Lt. Dan’s from one end to the other. then Moleskin #3

    During our Lt Dan’s the PAX started talking about their worst exercise… the mumble chatter went to Cornhole’s slow Jack Webbs we recently did at the Quagmire for his last day of 49…since I left my Weinke in the other car…it was a good idea!

    Mosey to a grass area, last 9 minutes of the workout…Jack Webbs it is!  Dark Helmet was too Gung-Ho to allow for slow Jack Webbs, so he lead the charge. Finished to 10, time for COT. On the way back the PAX helped move those terrible cinderblocks back to the shovel flag.

    Announcements:

    MudRun next Weekend 4/30 Bing & Mainframe Qing next week at The Deep

    The Deep closed 5/7 for Rock Hill convergence at the Patriot

    Fastest 5K 5/21

    Praises & Prayers: For healing for John (friend who has had 14 leg surgeries) and Smokey’s daughter Kate. Praises for God and faith from Witch Hunt & his family’s loss of their pet cat

    Moleskin:

    For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

    Bart did an outstanding job on his first Q.  Cadence was spot on, he didn’t let the PAX rattle him, and he made a great workout to keep us engaged.  Really proud of my new MudRun brother!  Way to step up.

    During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

    1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.

    2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

    3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

    Looking forward to seeing you celebrity Qs out at The Deep soon!

    An Honor to Lead.

    Royale

     

     

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