This was Smiley Faces VQ, I am honored to be able to do a write up which will not serve justice to the word that he provided throughout today. I am also honored to have been one of the “Sad Clowns” that was personally “Turkey Punched” by Smiley to Join F3. It was very rewarding to be a part of one of my best mentor’s and my Best Man from my wedding VQ.

Disclaimer
Smiley started with a great disclaimer, he talked about what brings us out to this thing called F3. He spoke into what it means to be a #HIM, and what makes this group so special. He also spoke about working to make his family stronger physically and mentally while he has been gone from F3.

Time for a little Mosey to our favorite fountain.

The Thang
10x Derkins on the fountain
10x Dips on the fountain
10x Irkins on the fountain

Another Mosey this time down to the lower part of ManU. Side Story my first workout Smiley brought me out to was at ManU. There was a hill that broke me down and I felt like I was going to pass out. Well we returned to that infamous hill today. Months later Smiley gave me the opportunity to see how far I have come.

Partner Up
Partner one bear crawls up hill and performs 10 squats, then back down the hill
Partner two starts LBC’s
Rinse and Repeat until you reach 200 LBC’s

Mosey over to Wendy’s Parking lot

Wendy’s Pick up order
Partner’s run around Wendy’s, After they pickup their “Order”(Choose a workout) They bring it back for the group to perform. The next partner pairing goes while the other perform the “Pickup Order” continue until all pairs have gone.

Exercises Performed:
Squats
Merkins
Dry docks
Side straddle hop
Al Gore
Plank
Leg stretches

Smiley then had each set of partners face each other, and focus on the reason that we are here. The why and how we are #HIM all relates back to our relationship with Jesus. We are able to come as we are broken, and be led by a savior that takes us for who we are.

Smiley provided some powerful scripture for us to dwell on:
Colossians 2:6-7
So then, just as you received Christ Jesus as Lord, continue to live your lives in him, rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness.

Mosey to Dick’s Sporting Good’s

At this point our arms we starting to feel the work out and our legs were happy just carrying us along. Well Smiley took that into consideration just in time.

10 Count Wall Sits
10 Squats
Rinse and Repeat Add 10 Squats each round for three rounds.

Smiley then encouraged us as #HIM with this:
Philippians 4:13
I can do all this through HIM(Christ) who gives me strength.

One thing that you will notice in the two scriptures that Smiley brought is the keyword “HIM”.

Mosey Back to COT
Time left on the clock, we went round robin among the Pax

Exercises:
Side straddle hops
Superman
Dry docks
Cherry Pickers
Merkins
Spanish Rosilitas
Protractors
American hammers

Announcements
Children’s attention home, this Saturday, Check the Newsletter
Maltz challenge – Tomorrow 5am at NAFO. Check Newsletter for details or tweet @F3RockHill

Prayers
Smiley – Small group member going through a rough patch
Van Damm – men’s retreat coming up with elevation, reach out to him and Bogey if you are interested. Many men have come to christ through this yearly retreat.
Choir Boy’s Family uncle passed
Italian Job – family friends working through medical complications
Catfish – family member passing
Men’s families – dealing with work problems
Tinker Toy – Dealing with Calf Strain
Praise – number of guys coming out, P200 team seems to be ready to go

Again it was an honor to be led by Smiley Face, there was so many nuggets of wisdom that I probably failed to write here. If you ever get a chance to spend time with Smiley Face know two things: The Lord is very present in his life, and be prepared to be encouraged by the word of our father.

This morning 3/8/16 was a special morning. It was the soft start for a group of men that have taken the f3nation thing to the next level.

The York men started there first weekday workout on this great gloom morning with Royale doing the warm up and RealTree’s VQ was like a real pro…

The warm up was a series of all our favorites in cadence and 25 each

SSH

ITALIAN NIGHT CLUBS

MERKINS

MOUNTAIN CLIMBERS

And then Royale handed it off to RealTree. And let the fun begin

Mosey around the back side of the yorkU halls of pain. Received a 10 count from drifter and we were given the rules of engagement from realtree and this is how it went

A ladder series of LT. Dan’s!! Really don’t know how I have over looked this jewel of a beatdown in the exercises, but even Apache gets school every once in awhile!!!

20 merkins at one of the halls of pain and then perform 20 lbc at the other end after doing the LT. Dan’s down and sprinting back. Did 4 rounds until we reached the magic #5 for merkins and lbc.

Was asked to give a ten count while Royale gave us a run down of the five principles of and F3 workout.

Then balls to the wall. 10 merkins at 10 degrees, 10 merkins at 33 degrees, and 10 merkins at 90 degrees

Mosey back to AO for 4.38 mins of AP work royale style with the Drifter throwing some awesome ap work at the end. Awesomenessin the gloomness.

Thanks to the brothership  from Chappie, drydock, Drifter, Legoland, Royale, and the awesome beatdown from Realtree really impressed with his VQ and site Q soft start..

Closed in the COT with alot of praises and special prayers for love ones and friends dealing with death and sickness.

Aye!! Apache!!

The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and leave mom with a good book and a bottle of wine as we kick off the Summer of Sixteen at BB&T ballpark. We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls.

Tickets are on sale now through April 28th! Don’t wait. This will sellout.

Who: F3 Dads from across the F3Nation and 2.0s of all ages.

What: Charlotte Knights vs. Duham Bulls

When: 6:05pm, Saturday May 14th

Where: BB&T Ballpark

Why: 2nd F – Making memories; Building character; Having Fun

How much: $12 per ticket; pre-game cookout in the park is free to every person with an F3 Dads Jersey

PURCHASE NOW:

1.Visit www.ticketreturn.com

2.Login at top left corner with Username: f3dads and Password: tickets

3.Select your seats by clicking the box next to the tickets you want

4.Scroll to bottom and click “Confirm Selected Single Tickets”

5.The next page provides confirmation, click “Proceed to Checkout”

Select your delivery method and enter your payment information

It was my humbling honor to lead 18 PAX this morning at #EaglesNest. It was great to see some old faces and new! The almost 50° weather this morning made for near perfect conditions as we gathered before the 5:15 blast off.

There was a little mumblechatter, some talk about the Q schedule (Apache was assisting the launch down in York this morning) and YHC stumbled through the disclaimer. At 0515 (according to my time, Italian Job’s iPhone had to be wrong!) we took off at a moderate pace to the fountain on campus. Along the way we convinced a runner that passed us by to join us, I don’t think he fully understood what he was getting into as he departed as quickly as he joined. Hopefully he’ll post with us next week, every man needs this group of #HIMS with him in the gloom!

After a COP that included some windmills, merkins, mountain climbers, Moroccan night clubs and imperial walkers we moseyed to the field. Each pax picked a rock and a partner for some Dora 1, 2, 3.

The first round was 100 merkins, 200 SSH’s & 300 LBC’s, the runner went up the hill – with his coupon! There was a quick 10 count by Reborn before we rinsed and started over.

The second round was 100 tricep ext (w/rock), partner went up the hill and back (sans rock), 200 curls (w/ rock), partner went up the hill & back (w/ rock), 300 squats (w/ rock), partner dropped the rock and ran a big loop up the stairs around and back down the other side.

We wrapped up in just enough time to return our coupons and make it back to COT.

I challenged the PAX to carve out 10-15 mins a day for quiet time, for reflection in the Word, on His Word and prayer. If nothing else find a few moments for quiet, for reflection. Guide your ship before the winds of the world blow you off of your course.

I, also, challenged them to bring out an FNG – they all need it, they just don’t know it yet!

As always, it was an honor to Q – especially with a group this large! wow!

Catfish … out!