Respect the 50’s

2016-04-19Leave a comment

QIC: Cornhole
When: 04/12/16
Pax: Double D, Cerrano, Pusher, Smuggler, Jekyll, Corruption, Bubba Gump, Boeheim, Change Order, Senator Tressel, Sasquatch, Royale, Zima, Whoppner, Turbine, Gears, Anchor Man, Willy, Bing, What Did, MacGyver, Main Frame, Fish Sticks, Wezer, Solid State, Spiderman, AXL, Speaker, Bolt, Old Bay, Aquaman, Santini, Ca Ching, Java, Tesh, FNG Noid, Stang, Smokey, Tater, Cheddar, Cake Boss, Howitzer, Short Sale, Twister, Gekko, Trucker, Decibel, Gatsby, Sir TophamHat, Rock Trill, Houshka, Mash, CSPAN, El Diablo, Repeat, Crash, Long Shanks, Dark Helmet, Chaser, Flat Tire, Little E, WWL
Posted In: Golden Corral, The Fort

What started out as an attempt to silently step into my 50’s with a Q, quickly changed and word got out about my upcoming move into “Respect” territory. A simple request was put out by a few fellow PAX (Royale, Gears, Zima) to get 50 to my Q. Well in normal F3 fashion things quickly escalated and all the region AO’s were closed and PAX were directed to Golden Corral. Result, 63 PAX showed up! Humbled and honored but not surprised. A testament to what F3 can do when a call to action presents itself. Whether its to celebrate a milestone, support a certain calling of community support or assisting others in time of need you guys make it happen. The list is huge and will continue to grow because each of you represent the “Iam3rd” mentality.

The Thang
I think everyone was expecting a easy workout, you know being 50 and all, but I couldn’t dis”respect” those that have gone before me.

9 min rotations
Warm up
Mosey past Burn Bootcamp
SSH – 50
10 each IW, Windmill, Squats, Merkins
Broke in 4 groups and moseyed to rotate through each station
1-Express Lube 5 sets x 10
Derkins
Dips
Step ups
2-Grass area – PVC pipes
Jack Webs 1-5 to 5-25
Tricep ext – 25
Jack Webs 6-30 to 10-50
Tricep ext – 25
3 – 9 Rounds – 2 sets x 25
LBC – Mtn Climbers
Flutter kicks – Peter Parkers
Hello Dollies – Parker Peters
4 – Run behind HT 5 cones
10 burbees each cone
COT

A HUGE shoutout to my fellow “Respects” Senator Tressel, Tater and Twister for stepping up to ensure some sort of order and control of the PAX. Couldn’t have done it without you.

Thank you for the needed accountability to continually improve and being living examples of what being #HIM is all about.
Honored to start my days with you and call you my brothers.

I thank each one of you for making this a truly special day.
Humbly Cornhole, 50, Out.

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The 49ers

2016-04-19Leave a comment

QIC: Cornhole
When: 04/11/16
Pax: Vinny, Rock, Tater, Witch Hunt, Mr. Clean, Main Frame, Smokey, Bing, Puddles, Bart, White Lightening, Gears, Zima, Fish Sticks, Whoppner, Royale, Mr. T.
Posted In: Quagmire, The Fort

18 PAX came to bury the last of the 40’s before moving onto the land of respect.

Warm Up
Mosey – 25 SSH
High knees – 25 IW
Butt kickers – 25 Moroccan Nite Club
Shuffle – 25 Squats
Karaoke – 25 LBC’s
The Thang
Set of three then mosey to next corner of parking lot
10 Merkins, 10 Hello Dollies, 10 Mtn Climb
10 Dips, 10 Freddie Mercuries, 10 Peter Parkers
10 Wide Arm Merkins, 10 Loungers, 10 Parker Peters
10 CDD, 10 Flutters Kicks, 10 Bomb Jacks
9 Diamond Merkins, 9 Rosa Litas, 9 Monkey Humpers
Jack Web – Slowly
Cool Down
Mosey – 24 SSH
High knees – 24 IW
Butt kickers – 24 Moroccan Nite Club
Shuffle – 24 Squats
Karaoke – 24 LBC’s

COT
Mud Run – The Deep needs two Q’s – Bing & Main Frame stepped up
3rd F – Fatherhood at Eternal Church Office – Behind Zaxby’s – All other 3rd F’s converging
Fast 5 – 5 PAX for 1 K each – Tailgate afterwards

Prayers
Royale – Sister in Law to find the right path
Whoppner – Barnett Family
Rock – Strength of emotional healing – loss

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If you want things done right…………

2016-04-19Leave a comment

QIC: Longshanks, Dark Helmet
When: 04/16/2016
Pax: Royale, Snooki, DaVinci (FNG), Gopher, Gilmore, Witch Hunt, Dark Helmet, Wild Thing (FNG), Mighty Mite (2.0). Omaha (2.0), Hauschka, Bart, Longshanks
Posted In: The Deep

For a solid week (maybe more) YHC and Dark Helmet let the world know via the twittermachine that we had the Q at The Deep. Quality mumblechater was promised as well as one hell of a beatdown. With Top line Celebrity Q’s all over the Region (Fort-Pusher, Patriot-Cake Boss, Reservation-Pebbles, Alcatraz-Bolt/Geronimo, Yard-Double D, Dragon-Apache) YHC and Dark Helmet knew the PAX were going to be pushed regardless of where they posted. 13 showed up (2 FNG’s) and the disclaimer was given.

The Thang

Before taking off for a slow mosey, Dark Helmet explained the 5 pillars of F3:
1. Men Only
2. Free
3. Held outdoors rain or shine
4. Peer lead
5. End with COT and BOM

Moseyed with one coupon for the group to the grassy area on the far side of the school.over Warmup of SSH, Windmills, IW, Morracan Night Clubs, Merkins, and Squats.

Take the coupon with us to the parking lot on far side of the school. One PAX runs with the coupon around the lot while the rest perform an exercise.

First lap – Kracken Burpees (burpee with 3 hand release merkins)
Second Lap – Squat Jumps
Third Lap – LBC’s
Fourth Lap – Calf Raises
Fifth Lap -Carolina Dry Docks

Rinse and repeat those 5 laps until all 13 PAX have taken a lap with the coupon.

Dark Helmet hands off to YHC.

Mosey to Soccer practice field. Explain the Lucky 7. 7 Monkey Humpers at the Basketball Court, then run to the Soccer goals/goalpost and do 7 pullups, then run to midfield and do 7 Mkahtar “N’Diayes, then run back to the basketball court and repeat again until 7 full rounds are complete. Plank when finished.

Jack Squat sequence – 1 squat, 4 lunges (IC) then run across the soccer field. Repeat at 2:8 run back across, then 3:12 run back across, 4:16, run back across, 5:20 run back across and then jump all the way to 10:50 and finish at the basketball court.

10 Burpees OYO

Mosey to middle of circle for Mary – LBC’s, Flutters, Rosalita, Heels to Heaven, More LBC’s, Peter Parkers and Parker Peters.

Mosey back to the Flag for COT and BOM

Announcements – Coffeteria at Bojangles, Mud Run, BRR

Moleskin
1. Thanks to Royale for the opportunity to come out to our newest AO and lead this fine group of men.
2. Dark Helmet and I were early to scout the place out and get excited for and epic amount of mumblechatter. That crazy idea went out the window when Hauschka showed up with his 2.0’s. Glad they were out keeping us accountable with our words.
3. I promise Dark Helmet said he was going to write the Backblast which is why this is so late. If I would’ve just done it myself after the workout, it would’ve been posted before 10:00 AM on Saturday. Also this is how I remembering it happening. In all actuality it may have been different but Dark Helmet didn’t send me his Weinke. I had no Weinke, but i know my part is correct. Go figure.
4. Welcome to FNG’s Davinci and Wild Thing. Great work out there today.
5. This AO has a lot to offer. Lots of different little fields and parking lots to use.
6. I may have talked Dark Helmet into running the Fort Bragg Spartan Sprint on September 10th. Let me know if you are interested. Also a good bay to get out of running the BRR.
7. Surprisingly not a single bear crawl or partner carry was done.

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PRE BLAST Apache’s 1 year anniversary Oldtowne Q 4/25/16

2016-04-18Leave a comment

QIC: Apache
When: 4/25/16
Pax: All Pax from the region for #Himship and brotherhood at the oldtowne AO clowncars welcome. Leaders leading leaders thru the streets of Rockhill
Posted In: Uncategorized

Believe it or not it’s been one year sense joining this life changing and positive force that has taken my life by storm.
The f3nation has made me happy healthy and humbled in ways I never new.
With that being said I have been honored with having the Q on Monday 4/25. Which is my f3nation anniversary.
At the one and only Oldtowne AO. So save the date and bring the clowncars to the downtown of Rockhill.
Double money back guarantee.

The Brothership, The Theater, and The new and improved StairMaster will be in full force. ♦

So save the date. 4/25 Monday oldtowne AO

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Fort Mill Care Center – F3 Lawn Care Service (Weekly)

2016-04-18Leave a comment

QIC: Assassin
When: 04/23/16
Pax: All
Posted In: Uncategorized

Pax — We have an opportunity to serve those serving others via the FM Care Center. Last summer, a number of us (and 2.0’s) provided lawn service and they have asked us for help again.

The Thang:

FM Care Center
2760 Old Nation Rd.

https://goo.gl/maps/1RHRKMwji2r

Mow, weed, blow

Can use 4-5 guys each Saturday, typically at 0900, 60-90 minutes tops, bring cooler for 2nd F.

https://docs.google.com/spreadsheets/d/12HmuhhTDhSA1vjg31eCS-PDWUYrhpSKgIVZj7UR3bHg/edit?usp=sharing

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Welcome Back Party!!!

2016-04-18Leave a comment

QIC: Cable Guy
When: 4/15/16
Pax: Cable Guy, Bing, Bart, Axle, Tater, Vinny, Rock, Mr. T, Puddles, Snookie, Witch Hunt, Cobra Kai, Gears, Cornhole, Sesquatch, Zima, Maximus, Royale
Posted In: The Swamp

Its my Welcome back party!

Been away for about 5 months so what better way to come back than to lead the workout, right?

18 Ruckers and Runners gathered at the Chick-Fil-A for some good livin and good runnin

Ruckers head off for some heavy lifting I’m sure

while the runners hit the ground for 10 merkins before running a half mile to Home Depot to circle up

25 SSH

10 Diamond Merkins

25 IW

25 LBC

25 Wind Mills

A few more exercises before we head out for another half mile run to the next circle

10 Wide Merkins

25 Seal Jacks

25 LBC

Rinse and repeat the run and circle 4 times for about 2.5 miles

Circle up back at our starting point for some AB lab to finish up

I have missed being a part of the PAX these past few months. I realize what a great support system F3 is not only physically but mentally and spiritually as well. I hope all of us can give this away to someone else who needs it because it really does make us better at everything!

Thank you! #Blessed

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Backblast – Come See Me 5k/Half Marathon

2016-04-17Leave a comment

QIC: F3 Rock Hill
When: 04/16/16
Pax: Schrute, Burgundy, Cheeto, Winchester, Van Wilder, Water Boy, Bill Nye, Samurai, Smoke Wagon, Beaker, Reborn, Choir Boy, The Riddler
Posted In: Uncategorized

Thirteen of Rock Hill’s best showed up and showed out at the Come See Me road races Saturday. For those of you that don’t know, Come See Me is Rock Hill’s Annual spring festival held each April.

The camraderie among the F3 Rock Hill Pax was incredible. Each man was out there trying to help his brother push himself to do a little better. The 5k was an out and back, so each Pax was cheering on his brothers as they passed. As some of the 5k runners left, they passed the half runners coming in and were cheering them on. This race was truly a testiment to Iron Sharpens Iron.

Some Highlights:
5k:
Burgundy (who else) finished 3rd overall and 1st in the 35-39 Age Group with a blistering time of 20:27
Cheeto finished 7th overall and 2nd in the 35-39 Age Group with another blistering time of 20:59
Schrute (YHC) finished 16th overall and 3rd in the 35-39 Age Group with a PR of 22:29
Winchester finished 17th overall and 2nd in the 30-34 Age Group with a time of 22:40
Smoke Wagon finished 3rd in the 25-29 Age Group. (his 2.0 was flying too!)
Bill Nye and Water Boy both ran PRs. Water Boy finished his first 5k in just over 31 minutes!
Samurai and Van Wilder did strong work on a tough course. Both continue to amaze me as they get better daily.

The strong work by @F3RockHill continued in the Half Marathon.
Beaker finished 2nd overall and first in the 25-29 Age Group with a blistering time of 1:30:06
Reborn won the master’s division of the Half Marathon and finished 7th overall with another super fast time of 1:37:06
Choir Boy won the 45-49 Age Group with a time of 1:56:00
The Riddler (in his first half marathon) finished 3rd in the 25-29 Age Group with a time of 1:59:43.

This also means that all @F3RockHill runners in the Half Marathon broke the 2 hour mark. Strong Work!

All of the above is a testament to the hard work that each Pax gives each day. Each man who posts has a hand in these results, whether they ran in this race or not. We all are better together. So let’s keep working hard and making each other better physically, spiritually, and as men.

Schrute out!

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The Italian Cake Boss – or – The Italian Cake Job

2016-04-17Leave a comment

QIC: Cake Boss, Italian Job
When: 4/16/16
Pax: Walker, Peach, Pistol, Gauge, Catfish, Hot Sauce, Aqualung, White Lightning, Mr. Clean, Pick- 6, Cake Boss, Italian Job
Posted In: The Fort

11 of this region’s finest joined YHC for a Patriot beatdown and a lesson on “fatherhood.”

Warm Up

• 25 SSHs (In Cadence)
• 20 IW (In Cadence)
• 40 Moroccan Night Clubs (In Cadence)
• 15 Wind Mills (In Cadence)
• L over R Stretch
• R over L Stretch
• Middle Stretch

The Thang

Mosey to side drive next to football field.

YHC introduced The Patriot PAX to a B.O.M.B.S. beatdown. PAX partnered up. While one ran the circle, the other performed the exercise. Totals were aggregate between the teams
• Burpees (50)
• Overhead Claps (100)
• Merkins (150)
• Big Boy Situps (200)
• Squats (250)

Handoff to Cake Boss

Mosey to wall for People’s Chair and 10 count Shoulder Press

Mosey to mini-amphitheater

Cake Boss spoke on “fatherhood.” To summarize what makes us good Fathers:
• #1-Follow HIM – Need to die to self daily
• #2-Love & Respect M, even when it’s hard
• #3-Time – be present with 2.0s

Ladder exercises
After each new exercise run 40 yard lap #=reps 1-Bomb Jack 2-Merkins 3-Freddy’s 4-Squats 5-Burpees 6-Dips

Mosey to grass for cool down

• 10 Inchworm Merkins
• 10 I Surrenders
• 20 Seal Jacks
• 10 LBCs
• 10 Maktar Jais
• Superman
• 10 Hello Dolly
• 10 Rosalitas
• Parachute
• 15 Flutter Kicks

NMM
It is always a pleasure to share a workout with Cake Boss (#HIM). We had a great time with this crew. 3 #Respects (Walker, Peach, and Pistol) made the young guns looks slow. Big thanks to White Lightning, Mr. Clean, and Pick-6 for crossing the river and joining us in the gloom. Great to have Aqualung back in the saddle. Anyone interested in racing Gauge should think twice unless you like losing. Always good to have Catfish with us. His leadership and mumble chatter make the Q’s job much easier. Hot Sauce, glad to have you back. I can tell you’re getting stronger after only a few weeks.

Once again, thanks men for joining us for the fun. Remember if you want the world to change, it has to start with you, your home, and your kids. Trust the Sky Q, if you want a piece, keep the peace (thanks, Walker), and spend time with who really matters…your 2.0s. Great work, PAX!

Announcements

• MudRun 4/30 in Gaston SC. Still time to sign up
• Fastest 5K – 5/21 get your teams together now
• F3 Dads – 5/14 Night at the Knights with your 2.0s
• Hog and Cayote – 6/18
• More details to come about Come See Me tailgate
• More details to come about Suck It Up Buttercup – 5/7

Check your email for additional announcements and details

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Rock Hill Anniversary Convergence – 1st Annual Suck It Up Butter Cup

2016-04-16Leave a comment

QIC: POSH
When: 5/7/2015
Pax: F3 Rock Hill, F3 The Fort, F3 York, F3 Indian Land, F3 Tega Cay, F3 Lake Wylie and any other Pax who wish to participate
Posted In: Uncategorized

In May of 2014, the Pax of The Fort embarked on the mission of bringing F3 to Rock Hill. Over the past two years the area has grown to include an AO seven days a week and members of the Rock Hill Pax have started to spread the mission of F3 through expansions to new areas. Rock Hill has truly embraced the mission of F3. So now it is time to both celebrate and continue that momentum by introducing the 1st Annual Suck It Up Buttercup!

On May 7th at 7am we will gather at the Old Town AO site (parking lot behind Wells Fargo Building E Main Street RH) to celebrate our 2nd Anniversary and introduce the 1st Annual Suck It Up Buttercup. This event will consist several pain stations along a course style run through the Old Town site and include the parking deck better knows as The Hot Box. Laps will be made throughout the course until a horn blows which will signal time for a jail break back to the COT.

Following the event we will have breakfast at Five and Dime located at 1464 E Main Street Rock Hill SC.

Come out and show your support. Start EHing an FNG for this event.

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Fresh Meat Takes the Q on The Yard

2016-04-15Leave a comment

QIC: Magnum with a special guest appearance by Flat Tire
When: 04/09/16
Pax: Rebel, Rooney, Old Bay, Showtime, Barry Manilow, Acme, Mash, Freon, Hotchner, Gilmore, Masterpiece, Flat Tire
Posted In: Millllkshake

Magnum jumped from the middle of the PAX to take on his first Q. Everyone survived his maiden voyage, It started with a mosey to High Knees, Butt Kickers, Toy Soldiers, Lunge Walks, and Kareokes. We mosied to circle up for 15 Windmills, 25 SSH’s, 10 Merkins, 15 Mountain Climbers, 10 Squats, 10 Carolina Drydocks, 15 Gorilla Humpers, and 15 Elbow Plank Jacks. We then enjoyed some 11’s (LBCs and Squats). Mosied over for Calf raises, Dips, and Derkins (15x10x5 each). Peoples’ Chair while each member of the PAX took turns completing 10 Merkins. A little rosie of 15 x Freddie Mercurys, Peter Parkers, Parker Peters, Holly Dolly, Box Cutter, Rosalita, and Low Slow Flutters. We finished it off with a rousing round of the Bear Crawl Ring of Fire with each member taking turns of 10 Merkins. Flat Tire hadn’t had enough so he added 5x each of Merkins (regular, wide, diamond, offset right and left)…..and Magnum was pleased.

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