Quadruple Bogey

2016-04-11Leave a comment

QIC: Trucker
When: 04/11/16
Pax: Assassin, Longshanks, Anchorman, Change Order, Barry Manilow, Sen Tressel, Rooney, Spitz, Howitzer, Seacrest, Gizmo, Bass O Matic, Peabody, Chedda, Carbomb,, Airborne, Trucker
Posted In: The Armory

YHC was able to swap Q’s with Assassin late Sunday and after a day of the final round of the Master’s, had a great idea for the AO theme. Plus, Pastor David Chadwick spoke about how to be a better person in your walk with the Site Q and that there were 4 levels of where someone is. I of course found myself under the busy heart due to pressure in work, family, etc… just as did Jordan Speith found stress and pressure Sunday on the final round of the Masters. He was leading until the 12th hole; then, the unthinkable. He lost focus and crumbled with a quadruple bogey, going 4 shots down to the eventual winner. So what does that have to do with the AO you are asking. Well, just like PAX, we must always look to the site Q for guidance in times of stress, frustration, hopelessness, loss of direction, etc… Jordan will rebound due to his faith and talent, that is a qiven; us, can we rebound if we don’t have faith? I wonder that sometimes myself as there are days when faith is a fleeting moment and not the driving focus. A great verse that I heard Sunday morning at Forest Hill real speaks:

Isaiah 41:10 “So do not fear, for I am with you; do not be dismayed, for I am your GOD. I will strengthen you and help you; I will uphold you with my righteous right hand”

So with that message this morning, we took a quick lap around the parking lot.

COP: Good mornings, IW, Right leg squats, Left leg squats, SSH, slow squats, Moroccan nightclubs

The quadruple bogey begins:
4 exercises, 12 reps each, rinse and repeat 4x’s.
Right Arm Merkins
Left Arm Merkins
KB swings
Upright rows
Sprint to end of parking lot and back (interpretation is walking to 13th tee)

Right Arm Curls
Left Arm Curls
Skull Crushers
Squats
Sprint to end of parking lot and back (interpretation is walking to 14th tee)

Mossy to sidewalk benches
Dips
LBC
Flutters with KB press
Seated Squats
Loop around driveway/sidewalk (interpretation is walking to 15th tee)

Left Arm Shoulder Press
Right Arm Shoulder Press
Standing Chest Press
Overhead Tri Extensions

Mossy to COT – wanted to get to the 18th hole, but ran out of time.

Always enjoy Qing the Armory, great mumble chatter all around. One PAX said they were glad Jordan fell apart on the 12th not the 17th or 18th hole.

Read news letter for events such as Fastest 5K, Mud Run, Hog & Coyote….

Prayers to unspoken ones and for Assassin’s vehicle alarm warning of stopped cars.

Trucker

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Tri-Q Tic Tac Toe

2016-04-11Leave a comment

QIC: Mayhem, Popeye, Italian Job
When: 4/11/16
Pax: Beaker, Bill Nye, Waterboy, Apache, The Ridder, Mayhem, Van Wilder, Popeye, Sgt. York, Pistol, Reborn, Schrute, Italian Job
Posted In: The Fort

13 PAX rolled out of the fartsack and into Old Town this morning for surprise tri-Q workout. Weather was perfect – a warmish 48 degrees of clear Carolina conditions.

Warm Up

Birthday boy Mayhem gave us 34 SSHs, some Imperial Walkers, and Windmills.

The Thang

Popeye found the tallest, most unstable fire escape in Rock Hill and had us run up, single file, to the top (5-ish floors). Let’s just say we could see uptown Charlotte from up there (25 miles away).

While partner 1 ran, Partner 2 did 50 Merkins, 100 Squats, and as many 100 LBCs. Flapjack.
Shampoo

After a short mosey, YCH handed out some stretches:

L over R
R over L
Middle
Butterfly
Sitting Left
Sitting Right
And 25 Moroccan Night Clubs for good measure

Mosey to the Hot Box

YHC set up a tic tac toe board up the ramp between floor 1 and floor 2. We partnered up according to speed. At this point, it was a race to the top to drop a bean bag in a square and a race back to tag the next guy. First team to 3 in a row was the winner. 3 rounds.

Round 1 Winners – Squats, Losers – Merkins
Round 2 Winners – Merkins, Losers – Burpees
Round 3 Winners – CDDs, Losers – Flying Squirrels

Zipper –

Run to the Top, Plank for the 6, Wallsits together
American Hammers at the bottom
Run to the Top, Calf Raises, LBCs for the 6
Run to the Top, Bomb Jacks, CDDs

Mosey back to COT

NMM

Awesome work this morning fellas. Always a pleasure to share the Gloom with such strong men. Also, that fire escape still has me shaking. Fairly certain it was not designed for what we just put it through. I’m learning that the Hot Box never gets easier to traverse. Thanks fellas for pushing hard this morning.

Beaker – Don’t ever challenge this guy to a race – due is fast!
Bill Nye – Getting stronger every post. Nice pace to take us back to COT.
Waterboy – Those shorts – might have to rename you “Fashion Icon”
Apache – Jaime Diaz – Always enjoy the mumblechatter.
The Ridder – Good luck with the half this weekend.
Mayhem – Happy birthday, young gun.
Van Wilder – Glad to have you back from vacation.
Popeye – Glad to have you back from injury.
Sgt. York – Still one of the pilars of fitness for Rock Hill.
Pistol – RESPECT for this guy! At the front of the PAX at 57!
Reborn – Quickly stepping up his game.
Schrute – When the doctor orders no sprinting, he sprints faster!

Announcements

Come See Me 5K, half marathon, and fun run this Saturday
3rd F Convergence this Friday at Eternal Church in Fort Mill (behind Zaxby’s on 160)
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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Not What We Agreed To – A Roadie Backblast

2016-04-11Leave a comment

When: 4/9/16
Pax: Catfish, Schrute, Italian Job, Burgundy, Corruption, Turbine, Peach
Posted In: The Fort

TCLAPs to the men who helped unload and set up equipment Saturday. In typical musician fashion, the bands arrived 45 minutes late and disappeared upon arrival, leaving 7 #HIM to unload two trailers of gear then, unbeknownst to us, set up audio and visual equipment. Our 1-2 hour commitment turned in to 4 hours. Big shout out to Catfish and Schrute who stayed a full 4+ hours. On that note, Chris at WRHI owes us a post in Rock Hill for the extra effort and free labor we provided.

Peach looked like he belonged with the band (hat, long hair, goatee – no doubt lead vocals).
Turbine crushed the coffee run and looked the part of band manager.
Corruption looked at home with a wrench in his hand putting together light stands and video boards and added bonus, he looked like he could shred a tom and bass drum or a mean electric guitar.
Burgundy, never a hair out of place, I kid you not took 5 minutes to interview the production company lead about where they travel, where they live, and how many weeks they are on the road. I guess you can take the anchor out of the newsroom, but you cannot take the newsroom out of the anchor.
Schrute was in heaven putting together the video board. He would be the tech guy/soundboard operator at the show.
Catfish was the MAN Saturday! This guy was directing the paid production crew how to do their job. It was hysterical to watch.
YHC was just there for comic relief and to pick things up and put things down. I may or may not have said things that deserved bomb jacks after learning that the scope of our morning assistance had grown to doing everything but playing the instruments at the concert.

I’m proud of you guys for stepping up. You worked behind the scenes and no one will know the effort you put into this. Excellent work. Also, its times like these when the alphas step up. Before the production company could direct us to do anything, we were already doing it ourselves. And Catfish, the way you took control leads me to believe you have a roadie career if you want it.

Great work men. It was a pleasure to work alongside you.

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The Swamp – Crazy 8 day since it was April 8th of course!

2016-04-10Leave a comment

QIC: Cake Boss
When: 04/08/16
Pax: 17 Bootcamp/10 Ruckers - Gears, Puddles, Zima, Sasquatch, Trucker, Cobra Kai, Photo Bomb, Lil E, Gatsby, Mainframe, WWL, Senator Tressel, Bear Grills, Stockade, Bart, Gecko, Royal, Mr. T, Rock, Vinnie, Pick 6, Mr. Clean, Smokey, Cerrono, Corn Hole, Whopner, Cake Boss
Posted In: The Swamp

Gorgeous Friday morning at The Swamp and the PAX cam pouring in. Good split of Ruckers and Bootcampers showing up to swallow the daily Red Pill. It was April 8th and it had been a while since I pulled the Crazy 8’s beat down out. Ask Anchorman about Crazy 8’s. I know many Qs have their version, but I learned mine from Lil Mike who is one sick dude at Q. The man runs like a gazelle and I had to partner with him for Catch me if you Can……have you seen my legs??? Weiner Dog division!!

Ok here’s the Thang:

Mosey jog and, shuffles, backward jog, and some dynamic stretches to the circle on the main drag.

Single file line up for one of my hated gigs….The Indian Run…..each man takes 3 sprints to front before stopping. We had 17 in the circle so this was a sweet warm-up.

Mosey to Front of Target. Do a little wall sit and gather our 6 and breath.

I spoke to the PAX about Character and how we need to be who we are in Public in Private as well and if we are putting on a show, we fool nobody but ourselves. I asked the PAX to think of those in their life or whoever they think has great Character…..more to come.

Time to pay homage to the Red Balls

8 Balls each with an exercise written next to it. We will do 8 reps and bear crawl to every other ball and run the others…..remember April 8th….Crazy 8’s…..8 balls 8 reps…..just nutty!

8 Bombjacks, 8Russian Twists, 8 Freddy Mercs, 8 Plank Jacks, 8 Peter Parkers, 8 Diamond Merkins, 8 Donkey Kicks, 8 Monkey Hu….Squats (did not want to right humpers in front of Target)

After that Fun, Mosey to TGI Friday’s

Partner Up and here we go for some good old fashion fun

Partner #1 is running a Figure 8 around the parking lot, while Partner #2 is completing 4 exercises 8 reps for each…..they are

Merkins, LBC’s Squats, Burpees

This was a challenging and fun routine. I asked the PAX to find something out about their partners that they did not know before. The idea is we are encouraging each other, thinking about the odd thing they just told us, getting to know each other and build a relationship while taking our minds off the pain going on in our bodies.

We wrapped up and hit COT.

27 PAX got better at The Swamp and another 12 got better at ChiknWizdim II reading The Word!

As for Character and Fatherhood…..our 2.0 are watching and learning our ever move. The good, the bad and the ugly. Don’t take it lightly when you are using bad language, disrespecting their mother or acting like a total bonehead…..because that is exactly what they are picking up from your “Character”. It is caught not taught and if we don’t be 2 times better than the world….we are setting our kids up for a whole lotta mess.

One other thing on Character….if we remember Sky Q is always present….we should act respectfully and our Character will never be in question…..AYE!

Peace Out Brothers! Thank you Royal and PAX for the opportunity to lead!
Cake Boss

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Old School Beat Down at the Prison Yard

2016-04-09Leave a comment

QIC: Spitz and Decibel
When: 04/29/2016
Pax: McGyver, Lugnut, Jekyl, Change Order, Spark Plug, Lil' E
Posted In: Alcatraz

Eight Inmates came out to the prison yard for an old school beat down.

The Thang:

Mosey around the round about for a quick warm up lap.

Mosey to the well lit field (thank you Tega Cay taxpayers)

High Knees, Butt Kickers, Karaoke, Karaoke other direction.

Circle Up: IWx25, Merkins x10, Windmills x15, Slow Squats x20, CDD x15, WA Merkins x10

Mosey to playground: pull-ups x10, 25 dips, 25 freddies, rinse and repeat, rinse and repeat

Mosey to wall: People’s Chair, Balls to the wall, Walking Merkins, People’s Chair, Balls to the wall

Pass to Spitz:

Mosey to half wall: step ups 25 for each leg and 15 jump ups

To Hill: Jacobs Ladder: descending burpees on bottom start at 7 and ascending bomb jacks starting at 1.

Community service trash pick up.

Great group of guys today. The 1st half had plenty of mumble chatter but if done correctly we should be feeling it tonight or tomorrow.

Check the email for events.

Be conscience to pray for you kids and other F3ers kids!

As always a pleasure!

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4th Annual F3 Dads Camp

2016-04-08Leave a comment

Posted In: Uncategorized

Updated on 8/8/2016

2016 F3 Dads Camp Info Pack

[iframe id=”https://www.youtube.com/embed/sp9kzmiiBEA” align=”center” mode=”normal” autoplay=”yes”]

Summer of Sixteen Grand Finale…. F3 Dads is taking over YMCA Camp Thunderbird!

Register and buy tickets at the link below.

Camp will be the weekend of August 12 – 14. We will build on the great success of last year to provide experiences that both you and your 2.0s will never forget. Look for this year to be bigger and better than ever before with more activities, a Friday night pizza party, carnival and cookout on Saturday night, and horseback riding all day! You can also expect something new this year that will BLOW YOU AWAY!! As always, we have full run of the camp with all the activities, air-conditioned cabins, and meals prepared by the Y staff. This event is open to everyone from in the #F3Nation from Charlotte to Columbia, Raleigh, Statesville, Knoxville and beyond.

WHO: F3 Dads from across F3Nation and 2.0s of all ages

WHAT: Full-on summer camp experience with your 2.0s… Zip-lines, Horseback, Water slides, Archery & Riflery, Canoeing, Carnival and much more. All fully staffed with YMCA camp counselors. Check out the cable swing here!

WHEN: August 12 – 14 (Arrive on Friday evening 5:00-7:00 and Depart Sunday around noon)

WHERE: YMCA Camp Thunderbird (located on Lake Wylie, just south of Charlotte)

WHY: 2nd F; Making memories; Building character; Having FUN!

HOW MUCH: $89 / person (includes lodging, meals and all the activities)

If you have any questions, please do not hesitate to reach out.

Halfpipe iamctoddwilson@yahoo.com or Blackjack davidrayres@hotmail.com

WHAT TO BRING:

EVERYONE Must Bring Items for SMORES:

Box of marsh mellows
Box of Hershey bars
Box of Graham Crackers

Recommended Packing List:

Workout clothes
Sleeping bag or blanket and sheet
Pillow
Sleepwear
One or two pairs of close-toed shoes
Daily changes of socks and underwear
Heavy and light shirts
Shorts for warm weather
Rainwear
Toothpaste and toothbrush
Soap, shampoo
Bath towel and wash cloth
Water bottle
Flash light
Sunscreen

Optional List:

Binoculars
Fishing equipment
Tennis racquet and tennis balls
Insect repellant (non spray type)
Travel Coffee Mug

105

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I Hear the Pain a Comin’….

2016-04-07Leave a comment

QIC: White Lightning
When: 04/07/2016
Pax: Hasselhoff, Cornhole, Twister, ChaChing, Java, and Funhouse
Posted In: Laces In, Laces Out

6 Boot Campers and 1 Runner, (Fun House), showed up at LILO to get their Thursday started with some fitness and fellowship.

YHC went to bed last night fully anticipating working out in a downpour this morning. Instead, we had near perfect conditions and got to hear Twister belt out some classic country tunes. The flag was planted, the disclaimer given, and the mosey began.

Mosey to Springs Building

Dynamic Warm Up – High Knees – Toy Soldier – Butt Kickers – Back Stretch – Bar Stools

Mosey back to the park

Real Warm Up – SSH x 20 – IW x 20 – Squats x 20 – Windmill x 20 – Mountain Climber x 20 – Plank – Peter Parker x 20 – Plank – Merkins x 10 – Plank – Parker Peter x 20 – Plank

Mosey to the Playground – About this time the mumble chatter turned to Merle Haggard, (RIP), and other country music legends. Twister belted out the Johnny Cash classic “Folsom Prison Blues”, hence the title of the backblast.

Partner Up – Lap Around Lot Playground and switch with your partner until you reach.

100 – Dips – 150 CDD’s – 200 LBC’s

Mosey to Paved Trail

Twister reminded us that our center needs to be in Christ. When we begin to move away from Christ as our center we lose focus, or focus on the wrong, (worldly), things. We need to know and remember our foundation and continue to build this relationship.

Modified Drill Bit – The PAX picked 3 Ab exercises, (Flutter Kicks, Grave Diggers, Freddy Meruries). At each post we did 20 of the exercise until we reached the top of the small hill.

At the Hill: Bear Crawl up – 1 Merkin – Reverse Bear Crawl Down -2 Merkins – Keep going until we reach 5 merkins

Head to the COT

Moleskin – It is always great to lead this group of men especially at the place where it all started in Fort Mill. F3 has meant a lot to each of us and the impact we are having on each other and our community is incredible. Don’t stop head-locking men. There are a lot of men that need this.

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Block Party

2016-04-07Leave a comment

QIC: WorldWide Leader
When: 4/5/16
Pax: Java, Repeat, ChaChing, Router, Birdcage, Crosscheck, McGuyver, Magnum
Posted In: Block Party

9 fairly quite but strong posted at the Block Party for their DRP.

The Thang:

Warm up lap around the park, ending at the play ground (one lap around the play ground, just cuz I’m the Q and you have to do what I do…)

Line up along side of play ground facing the open field,

Karaoke down and back

Side shuffle down and back

High knees / jog

Butt kicks / jog

High knee grab / butt kick grab

Power skips (WWL trademark workout specialty)

Line up at the end for 11s, Merkins / LBCs, plank up until 6 is in, ab exercises until all are done

Mosey onto the playground and COP

Regular merkins, freddy mercury, 10 pull ups OYO

Wide arm merkins, freddy mercury, 10 pull ups OYO

Diamond merkins, american hammer, 10 pull ups OYO

Mosey to Stairs Way to Heaven

Alternate bearcrawl / lung walk to each light post, 10 bombjacks at each post

Few minutes to kill so HYC comes up with more stuff to do, including:

Rosalita, flutter kicks, protractor, parker peter, peter parker and a new one, the partner row (one partner on his six in a bent knee positions, second partner standing next to him grabs his partner’s hand and does 15 rows while the other partner uses his body weight as resistance, pax seemed to like it) last exercise was partner V-ups.

COT

Moleskin – it was a rather quite group and age ranged from Respect to teenager, impressive on both ends! Prayer requests were short, as most men internalize where their hearts are and what’s happening around them.

Until next time.

WWL

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Tour de Campus with Bogey and Friends

2016-04-06Leave a comment

QIC: Bogey, Catfish, Sasquatch
When: 04/05/16
Pax: Bull, Pistol, Turbine, Popeye, Sasquatch, Catfish, italian job, The Riddler, Reborn, Waterboy,
Posted In: Uncategorized

We took a tour of the campus today to push each other and ourselves a little this morning. We stopped along the way for sets of Burpies, Merkins, LBCs, Alligator Crawls, Donkey Kicks, Dips, Derkins, More Burpies and more Merkins!

Catfish took over and we partnered up for box jumps and some running!

Sasquatch took us out with some new stretches for the RH boys to learn and they were awesome! We were stretching muscles we didnt know existed!

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What is that awful smell

2016-04-06Leave a comment

QIC: Gekko
When: 4/6/16
Pax: CSPAN, DD, Cakeboss, Royale, Fishsticks, Bing, Atlas, Italian Job, Smokey, Pusher, LEGOLAND, Longshanks, Cornhole, Dark Helmet, Crash, Cerrano, Aquaman
Posted In: Pantheon

Thankful for the reminder form our Site Q Zima that I had the Q this morning, I love the Pantheon especially since it’s walking distance from the house. Great to see all the cars already there eager for a great workout as I walked on a beautiful clear chilly morning, Seems especially dark as I can’t seem to make out who anyone is. As the Pax assembled it was obvious that we were in for a treat with a Who’s Who of The Fort and Rock Hill as well as a mumble chatter Who’s Who , thanks for Atlas and Italian Job for making the trek over the river. No FNGs, disclaimer given along with the initial installment of our message today on taming the tongue and Fatherhood, and we’re off.

Mosey thrugh the parking lot with some High Knees, butt kicks, toy solders and other dynamic warm ups I can’t remember. As we head to trailhead park there is many comments about this not being Tempo and concern about hills. Circle up in the Trailhead parking lot

COP

SSH, Low Slow Squats, IW, Mountain Climber, Ski Abs, Frogger(crowd Favorite)

Head down to the Basket Ball Court

7s up the hill with Merkins and Jumping Lunges

4s Bear crawl up the hill with CDD & Bombjacks

4s Bunny Hop up the hill with Diamond Merkins & LBCs

One last run up the hill to the playground, and before recess is over 10 Pull ups, 20 Dips and 20 Swing Abs.

Recess is over, head back to school. Lunge walk in front of the school, sprint back to start(Fishsticks is fast and Italian Job is VERY fast)

Crab walk the front of the school(again Italian Job is very fast, even as a crab)

6 minutes of Mary with the Pax calling the exercise

LBC,Protractor, American Hammer, Grave digger(Left & Right), X & O and Cakeboss finished us off with the Makhtar N’Diayes. I called time and COT although there was a very pungent odor that came for the area of DH that caused the pax to already be moving quickly to COT.

I must admit that before Zima reminded me about my Q I was planning to Smartsack this morning, but it didn’t take long for the infectious enthusiasm of the Pax to push all those thoughts out of my head and it was and awesome morning. The message for the day was around taming the tongue, and being careful to not be boastful because when we boast we tell those that can hear us that it’s all about us, when as children of God we know that it is all about Him. When we remember that everything we have is a gift from The Father that we neither earned or deserved, the words that come from our mouth will reflect humility & grace. Remember the only thing we have to boast in is The Cross of Christ. Here is a link to the message I preached on the topic last week in interested https://www.eternalchurch.net/sermon-archive

Announcements – Lake Wylie launch Sat 7:00, CAH Sat. 11:00 for some kickball, 3rd F convergence 4/15 Eternal Church office, Italian Job looking for some help to set up a concert on Saturday(pre-blast to come). Bunch of other stuff(read the newsletter)

Prayers – Healing and encouragement for ailing Pax, Dark Helmet co-worker who lost his daughter to cancer, Royale lost a friend to an aneurism recently, prayers for her family. Smokey’s daughter is in the hospital dealing with dehydration, prayers for her recovery and wisdom for the Drs. to figure out proper treatment.

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