Metz Bros. Revenge

2016-09-08Leave a comment

QIC: Zima, Old Bay
When: 09/03/16
Pax: Major Tom, Javert, Crash, Pusher, Senator Tressel , Smuggler, Sparkplug, Bullwinkle, Old Bay, Zima
Posted In: Alcatraz

With Gears still on the IR for boot camps, he arrange for Zima to take his place, and the schedule lined up that the Metz brothers were on Q together once again. According to the annals of F3 Backblasts, it has been 16 months since pax were forced to chug a Zima and Oldbay cocktail. Cheers!

Zima took the first half, starting off with a no-FNGs-present version of the disclaimer and headed to the streets of Tega Cay for a warm-up run. A few minutes later, we returned to the parking lot for warm-up COP.

Warm-up COP

SSH (IC) x20
IW (IC) x20
Mountain Climbers (IC) x20
Merkins (IC) x20
Carolina Dry Docks (IC) x20

We then began a routine of laps (as a group) on the path around the ball fields, stopping every half lap for 25 merkins and 50 squats. There was no shortage of complaints about the merkins, which perhaps perpetuated the madness. In fact, this continued until Zima’s half had expired.

YHC slid into the driver’s seat and steered the pax though the pathway of the bent ladder that was up next. Starting from the entrance to the parking lot, pax were to run backwards through the open gate on to the ball field, then shuffle right (still facing the parking lot) to a cone about 50 yards down along the fence. There they did the “top of the ladder” exercise, which was Morning Wood. Shuffling back to the left now (again, still facing the parking lot) until the gate was reach, and a regular run to the bottom of the parking lot entrance for their “bottom of the ladder” exercises, which was Bomb Jacks. The reps were 1 to 7, in traditional Jacob’s Ladder style.

Once complete, a few recovery 10 counts were administered. Pax then moved to an arrangement of 4 cones in the outfield for Webb Squared.

Cone 1: Traditional Jack Web (1:4 ratio) – only had time to get to 4 merkins
Bear crawl to next cone (about 15 yards)
Cone 2: Dan Taylor variant – Knee version of Mukhtar N’Diayes (4 Knee tar N’Diayes for every one squat)
Inch worm to next cone
Cone 3: Captain Thor – 4 American Hammers for every 1 big boy sit up
Lung walk to next cone
Cone 4: SSH/Burpee Webb – 4 SSH for every 1 Burpee
Bear crawl back to cone 1

Time was up, and pax head to COT.

Another installment of a Zima and OldBay duet was survived by all. Perhaps the hint of cool fall air helped, but the hard work and encouragement were undoubtably in full F3 effect. Excellent work, pax! And thanks to Senator Tressel for allowing us to Q.

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Orange Crush at Golden Corral

2016-09-07Leave a comment

QIC: Royale
When: 09/06/2016
Pax: Decibel, Cornhole (respect), Mainframe, Geronimo (Happy B Day!), Short Sale (respect), Boeheim, Cornerstone, Royale
Posted In: Golden Corral

It’s been a while since I’ve been back at the GC…moving to the other side of LKW makes it easier to hit up the York PAX on Tuesday, but I’m always happy to get back to the 2nd AO I ever posted at! Thanks Decibel for keeping me on the Q schedule. 5:15am hits, gave the disclaimer…and we’re off!

Mosey to back parking lot behind HT.

COP
20 IWs – 25 SSH – 10 Merkins – 20 MCs – 30 MNC – 20 MORE SSH

Sweat was starting to flow, so off to the next destination!

Like I said, it’s been a while since I’ve been to GC, and Tega Cay construction is always in full swing. I had to detour the PAX behind the YMCA to get to their open field. Dodged a few cars and orange cones for just a few complaints from the PAX.

Field Work = Four Corners

We would start at center field, run to a corner, complete the exercise, back to center, etc…

Center Field = 5 Burpess
Corner 1 50 V-Up Twists (epic mubblechatter and complaining ensued)
Corner 2 50 Squats
Corner 3 50 Merkins
Corner 4 50 Jump Lunges

Finished up and took a lap around the field to help me grab the cones.

We fought the traffic back to the other side of 460 and wound up at the HT wall for:
Peoples Chair with end PAX bear crawl to other end
BTTW
Ascending testicles – no one likes these!
People Chair again for a PAX 30 count

Mosey over to raised wall for:
40 Step Ups
25 Irkins

Mosey back to COT

Had 4 minutes for Ab-Lab. Each PAX got to pick an exercise and call out the cadence

Numberama
Name-o-rama

Announcements:
Read your newsletter
Camp Care 5k
Invergence 9/30
BBR 9/10

Prayers
For Cornerstone’s daughter Emma and her cancer treatments
Safe travels for Cornhole
Safety for our PAX running the BRR this weekend

Always an Honor to Lead, thanks for being there with me PAX.

Royale

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Dirty Dozen for Dirty McDeuce

2016-09-07Leave a comment

QIC: Longshanks
When: 09/06/2016
Pax: Witch Hunt, CSPAN, Peabody, Backdraft, Seacrest, On the Rocks, Twister (respect), Lil E, Tesh, Cross Check, Mission Impossible, Longshanks (QIC)
Posted In: The Colosseum

12 showed up on a nice warm morning at the Colosseum. Disclaimer given and off we went.

Warmup laps that included knee pulls, high knees, toy soldiers, butt kicks and karoake.

Circle up for COP

20 x SSH
15 x Windmills
15 x IW
15 x MC
10 X Peter Parkers
10 x Parker Peters

Head to the Middle School area outside the gym for Dirty McDeuce

12 Shoulder tap Merkins, 12 squats, 12 LBC’s, run a lap
12 Derkins, 12 Monkey Humpers, 12 Flutters, run a lap
12 Ierkins, 12 step ups (each side), 12 Freddy Mercuries, run a lap
12 Dips, 12 slunges (each side), 12 hello dollys, run a lap

Head to the elementary school wall for People’s chair – hold for 30, then 25 SSH, Balls2theWall for 10 count, then 25 SSH
Rinse and repeat with 15 Big Boy Situps instead of SSH.

Mosey over to the hill at the entrance. Run to the bottom and do 10 bombjacks, run backwards up the hill and do 10 Rosalitas at the top. Rinse and repeat and repeat again (3 total trips).

On the way back to COT – 2 burpees at the first light, 4 burpees and the 2nd light, 6 burpees at the 3rd light, 8 burpees at the 4th light, and 10 burpees at the 5th light. 3 minutes of Mary to finish at the flag.

COT and BOM

Announcements – Invergence Sept 30th, Christmas party, Dec 17th, Operation Sweet Tooth golf outing Oct 22nd, let CSPAN know if not getting the weekly newsletter.

Prayers – CSPAN and trip to Columbia, also CSPAN’s daughter, marriages, families, injured PAX

Thanks for the opportunity to lead.

Shanks out!!

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Shiny New Toys

2016-09-07Leave a comment

QIC: Chicken Wing
When: 09/07/2016
Pax: Chicken Hawk, Skate or Die, Geronimo, Cash, Sasquatch, ChaChing, Olaf, Birdcage, Deacon, MacGuyver, Huckleberry, Kielbasa, Training Wheels, Leg Breaker, Toucan, Destiny, Nomad, Harry Carry, FNG - Griswold, Chicken Wing
Posted In: Ring of Fire

Dark Helmet is to blame for this wienke. He left detailed instructions on how to find our newest tool to inflict pain upon us. With these blocks now in place, YHC had to get them quickly in the rotation. Knowing that we would most likely be over 11, the wienke called for a mixture of blocks and another torture device. As YHC is relatively unoriginal, likes pain, and is attempting to add running back into the daily diet, The Michigan made logical sense last evening.

As the predawn hour descended upon us, it was a cool morning with headlights, clown cars, and a great group of PAX to take on the challenge.

Parter up. Parnters mosey to block pile, P1 grabs block and mosies to the band lot. Drop coupons at the a few yards behind the end line, to be used later, and circle up for a warmup.

Warmup all IC
SSH x 50
Mountain Climbers x 25
LSS x 15
Windmills x 15

The Thang –
10 x 100 yard dash (100% for all sprints, first two were an exception at 75% for a warmup)
After first down and back, P1 does block merkins and P2 does regular x 10. Next down and back switch. Rinse and repeat. On last odd sprint set, did a 10 second rest.
8 x 80 yard dash. P1 did Block Merkins, 8 on each arm. P2 Diamond Merkins x 8 IC.
6 x 60 yard dash. P1 did Block swings, 6. P2 peoples chair.
4 x 40 yard dash. P1 did Block Presses, 4 IC. P2 Plank.
2 x 20 yard dash. P1 and P2 did 2 Partner Merkins IC.

There was a lot of talk of spilling merlot, but the PAX truly got better today and pushed on another through.

Parter 2 grabs block and returns to coupon pile. P1 moseys next to P2.

COT.

Great work today men. Humbled by the PAX who pushed through and accepted the challenge. This was not an easy Q, so appreciate all those who did so with Grace.

Thanks for the honor to Q.

Prayers/Praise –
– Cash on new job
– Chicken Hawk – CAH, Katie chipped tooth on bike ride.
– Grace is theme, prodigal son. Took inheritance, lost it all, father took him back with open arms
– Michael Keaton for struggles with business and wife’s sickness
– Kelly – prayers for journey to the next stage of life
– Ray – 7 yr old with two months to live.

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Talkative Tabata

2016-09-07Leave a comment

QIC: Tchaser
When: 09/07/16
Pax: Funhouse, Trucker, Package
Posted In: Pantheon

YHC on Q this perfect morning but the usual Pantheon crowd was severely diminished as a result of the #P200 taper (and probably better Qs elsewhere but I’m sticking to the taper excuse). So, as 5:15 rolled around we had a fearless foursome ready for some Tabata.

Mosey around the lot with butt kickers, high knees and shuffles.
Circle up for some necessary stretching/warm up: WM, IW, SSH, Plank series, Moroccan Nightclubs

TABATA – 20 second AMRAP followed by 10 second rest. All exercises done for 8 sets before moving to next exercise (4 minutes each)

1) Broad jump w/ fast feet back (complete broad jump then fast back peddle back to the line and repeat)
2) Apolo Ohno with a chop (basic Apolo Ohno then take both hands and touch the ground beyond outside leg)
3) Mountain Climber Merkins (1,2,3,4 merkin)
4) Lunge with a Twist to outside
5) Squat thrust to frog jump (basically a burpee w/out the merkin and concentrating on the squat instead of jumping into a plank)
6) Apolo Ohno to high knee (side lunge with a knee drive)
7) can’t remember this one???
8) Russian twists

Mosey back around the lot with butt kickers, high knees and shuffles then plank series stretch before COT.

Announcements: Read your newsletter – special mention of the convergence for the 4 yr b-day
Prayers/Praise: CSPAN and his M on their trip to Columbia, Funhouse on his trip to Mexico, Trucker on his trip to Abu Dhabi and praises for my 2.0 getting over a stomach bug.

Good small group today – not a lot of mumble chatter during the active portions but the Tabata format allowed for some good fellowship during the rest periods.

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#BRR Friendly Run/Boot at BTC

2016-09-07Leave a comment

QIC: Reborn
When: 09/07/16
Pax: Pistol, Popeye, Spartacus, Iron Sight, Cool Table, Ponytail, Pescador, River Rat, Stockyard, Mayhem
Posted In: Uncategorized

As always, it was an honor to serve as Q again in the gloom with such a great group of HIMs. We started off with the disclaimer and then took a short mosey to the middle of two buildings on the York Tech campus, which would be our basecamp, and planked for the 6.

The Thang:

All exercises in cadence

25-Peter Parkers

25-Side Straddle Hops

20-Imperial Walkers

30-MNCs

.65 Mile Run around York Tech campus back to Basecamp – Plank for or pick up the 6.

25-Parker Peters

15- Slow Alternating Lunges

15-CDDs

10-Merkins

25-Freddie Mercurys

.65 Mile Run around York Tech campus back to Basecamp – Plank for or pick up the 6.

30-Halos

25-Peter Parkers

15-Low Slow Jump Squats

15-Pike Presses

25-LBCs

.65 Mile Run around York Tech campus back to Basecamp – Plank for or pick up the 6.

15-Peter Parker Peters

10-Dips

10-Irkins

10-Derkins

Run back to COT.

Naked Moleskin:

As I said above, it was an honor to serve. Great job to all men who got out of bed and showed up today. You ran a total of just under 3 miles this morning.

Once back at the COT, I spoke briefly on grace and gave a testimony of how I received grace from my family upon returning from recovery. I spoke about the grace we have received from SkyQ, and how it should be imparted to others, especially our family members.

Announcements:

BRR this weekend.

Sept. 30 – The Fort Region Invergence

Oct.7-8 – Ragnar Trail Relay

Read Your Newsletter

Prayers & Praises:

Popeye: Buchanan family and York County Sheriff’s Office

Cool Table: Family Friend – Battling Cancer and taking care of children.

Iron Sight: Wife is having tests today to check on baby to come.

River Rat: Church member – Death in Family

Unspoken requests and praises.

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Everything With a partner

2016-09-06Leave a comment

QIC: Honey Pot
When: 9/6/16
Pax: Dark Knight (FNG), Italian Job, Apache, Slow Pitch, Hot Sauce, Mr. Big Stuff, Turbine, Bogey, Anker Bar, Honey Pot, Chicken Wing, Spartacus, Inspector gadget, Pistol, Cujo, Reacher, Big Papi, Schrute, Pony Tail, Boil
Posted In: Uncategorized

The morning started off right. I got up a few minutes early and made it to Eagles Nest for a quick one mile run. When I got back the pack looked ready to sharp some iron. The 2 min warning was given. Then we started to put the work in.

Introduction and disclaimer was given. We had one FNG, Dark Knight. Welcome Dark Knight to F3. Crayola and Dr. Ruth brought Dark Knight out but they where a know show today.

Warm up:

30 SSH (IC)

10 Merkins (IC)

Mosey to the back side of Winthrop to do some exercises between the evenly spaced out light post.

Lunge walk – First post

Back peddle two light post

Karaoke too one light post and then reverse karaoke to the other light post

After we finished with the light post we moseyed up the hill that kept getting stepper. We ended up at the front side of Tillman Hall. We then partnered up and did some work.

Partner one did dips and the other partner ran around the building. Both partners did a total of 100 dips together.

Next we did step up on the benches, with a single count and a total 100 hundred combined. Partner two did bear crawl the length of Tillman Hall then switched to finish out the step up.

We then moseyed over to the long haul way of bricks. They had more light post evenly spaced out.

First light post – lunge walk

Second light post – Butt kickers

Third light Post – High knees

Then sprint to the stair way that leads to the hill.

We then partner back up for 100 CDD hill race,

First partner runs up the hill and comes back down to switch with the partner doing CCD. Both partners did a combined total of 100 CCD.

We then mosey over to the stairs but I Omaha. We did part leg throws, we did a combined total of 100.

We had about 10 minutes left so we did a slow mosey back to the COT.

We made it back to the COT with 4 minutes left. We did a little bit of LBC and right of left

30 LBC (IC)

Right leg over left leg, then switched after 10 count

Right arm across your chest, to stretches your shoulder. Then we switched and did the other side.

Count Off

Name A Ram

Announcements

Prayer and Praise

Honey Pot Out

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Pre-Blast for F3 York and Rock Hill Muster

2016-09-062017-06-16Leave a comment

QIC: Nunchuck
When: 9-6-2016 8pm
Posted In: Pre-Blast

F3 York will be hosting an informal get-together for all newer PAX and anyone interested in seeing a little of what F3 is all about. This is meant as part educational and part basic training.

F3Rock Hill and York Muster 2016

Invite a friend for this informal 2^nd F gathering of the F3 York Men
Save the Date: 8pm, Tuesday September 6, 2016
Location: Trinity UMC York, SC

Agenda

2 Leadership Drills – Plan to Participate and Grow Together

Site Q Briefing –
Current views and future plans (5min or less each)
Review of Site Q responsibilities
3^rd-F Q. Who/What/Where (bible study thoughts & location)

Q – Time
- Q Responsibilities
- Tutorial on posting Back Blast

Future Plans for F3 Rock Hill and York
- New AO’s, Any Change in AO’s, Future Needs or Expectations

Open Floor – Mumble Chatter and fellowship

With no formal headcount, there will be food (pax encouraged to bring finger foods if you’re willing) – when it runs out it runs out. M’s are welcome to join.

Hit me (Nunchuck) up with any questions.

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PHOP: Football Hills and Drills

2016-09-06Leave a comment

QIC: Sapper
When: 08/31/16
Pax: Sapper, Dr. Ruth, BluePrint, Waterboy, Chuckie, Bill Nye, Burgundy, Mailman, Tinker Toy, Kelvin, SGT York, Smiley Face, Honey Pot, Kindergarten Cop, Dingo, Crayola, The Riddler, Ant-Man(FNG)
Posted In: Uncategorized

Sorry that this is a little late considering that this happened at PHOP last week. However Sapper was on Q and led an amazing workout that included pre-season football warm up drills. Half of the Rock Hill BRR Team was present, being it my last chance to train with them I was on the run.

Warm-up
Organized Stretching
20 SSH
20 Windmill
20 Moroccan NC’s
20 Imperial Walker
20 Hillbilly Walker

The Thang
Putting in Some Hill Work
100/100/100 Merkin/Derkin/Irkin Teams of two.
one runs and the other pushes

Football Practice with Blocking Pads.
Runner attempted to Pass Blocker.
Looked to be an awesome High Interval Training.

COT
Sapper spoke to choosing your words wisely. Guiding in a path of thinking before action is always good for Pax to remember. Our words can be misconstrued daily and we want to make sure that we continue to be #HIM.

F3 The Fort Invergeance Sept 30
Mud Run
Ragnar

Check that newsletter
eepurl.com/ceclqT

Prayers
BRR Runners
Pax Recovering
Several other pax family members
Teachers, Police and Military

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Man power at Manu

2016-09-05Leave a comment

Posted In: Uncategorized

Manu was my first Q and had the honor of sharing it with my shield looking brother Italian Job over a year ago. So anytime given the privilege to be in charge of the leaders of our F3nation I am honestly honored and humbled to do so. Mayhem and YHC had decided the day before to do a surprise Q announcement at the 0515 disclaimer and he gave an awesome disclaimer and handed over to YHC AND we moseyed to the fountain where we circled up around the fountain.

I handed it over to Italian Job and went thru the warm up

All in cadence

25 Merkens

25 SSH

25 Moroccan Night Clubs

25 Derkens

25 Erkens

IJ handed back to YHC and we moseyed to the parking lot in front of TJ Maxx on of our favorite shopping spots and tried out some cool dance moves with the PAX

YHC broke out his BOOM BOX and explained as the song Roxanne is played you do Seal Jacks, when our man Sting sings Roxanne you do a merken. This in my opinion one of the toughest group activities that brings a new type of mumbled chatter to the PAX.

We recovered and sense it was a new month I asked the pax if anyone new what the new Theme of the month was? and with out no hesitation several of the PAX replied GRACE!!!!

And grace has this in my mind

“For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do” (Ephesians 2:8-10).

So I asked the PAX to count off by 2’s to form 2 rows for the infamous Indian Merken run to Dave Lyle BLVD and play Frogger crossing the BLVD and directed them to the left hand parking lot of the GEEK SQUAD vans, which 2 Target buggies placed in position by YHC for a Shopping Buggy dual squad #1 against squad #2

Squad #1 ran clockwise around parking lot with Buggy while Squad #2 counter clockwise while each group of pax preforms undisclosed activity which is called out by themselves (UagainstU) DON’T FREAKING LOSE….. After one round of the each squad completing the Buggy Race YHC asked for a volunteer and out stepped Bull . Him and myself walked around the Best Buy building and retrieved 2 well placed slosh pipes a YHC special coupon

We gathered again in our 2 squads and paired up while one pax runs to the end of parking lot he hands the pipe over to his partner and he runs back with it. All while the remainder of the squads preformed multiple exercises in cadence

When all pax in each squad completing the rotation of the slosh pipe run. We lined up in 2 squads and headed back to Dave Lyle BLVD , but this time we moseyed as a group Burbee Indian Run

When we crossed the Blvd we circled up and had one more COP

50 SSH in cadence ♠

After the 50 SSH we jail broke for one final burst of energy to COT

This morning we had 28 HIMS including YHC along with 2 FNG’s welcome (Reacher and Crossbar) posted at MANU to sharpen Iron and push the rock together for our betterment to be better Husbands, Fathers, leaders, friends, coworkers, and just plain old men that want to keep on keeping on.

Try and do your best no matter what and use His Grace to be that HIM…

Announcements:

Second F Rock Hill: Every Friday a different venue around the City of Rock Hill 11:45am and different topic of discussion see Honey Pot or Blue Print for ideas

Sept 30 The Forts 4 year invergence

Sept 24 F3 softball tournament sign up today

http://f3nation.com/2016/08/30/charity-softball-tournament-at-guns-n-moses-92416/

Continuous support to Lancaster F3 and all other AO’s in our F3nation

Prayers and praises:

We prayed for all Pax and their families and our great Country and gave praise to our great F3 community that is keeping us accountable and ensuring we are the HIMs that we know we can be in our hearts

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