2nd F Lunch Uptown

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  • QIC: Dark Helmet, Italian Job
  • When: 3/4/16
  • Pax: Fusion, The Farm, Trucker, Italian Job, The Riddler, What Did, Dark Helmet, Egypt, Nuke
  • Posted In: Uncategorized

 

9 PAX from across the region joined YHC for a 2nd F Lunch today at Jason’s Deli. We represented AOs from Rock Hill, Fort Mill, Metro, and Davis Lake. As a reminder, we’ll meet the first Friday of every month at 11:30 (same bat time, same bat channel). Join us!

Fusion arrived early and posted up a table for the rest of us. He and Trucker bonded over talk of craft brews. I see a brewmance in the making. The Riddler made an appearance before a lunch meeting called him back to work. This guy lives the dream – jeans, untucked shirt, and some Chuck Taylors. Lucky joker…er, Riddler. Good to see The Farm cross Tryon to join the PAX in Center City. Farm leads some Davis Lakes workouts and posts 6 days a week. He and I are working on getting together at WEP one Saturday and bringing some FNGs with us. True #HIM. What Did made connections with the RH guys. Apparently he and Riddler ran The Yeti together. Dark Helmet rolled in late (that’s what happens when you’re a big shot CEO), but that didn’t stop the manager from comping his meal and bringing him a little chocolate pudding on the side. Not sure what DH did to warrant that, but he looked awful happy about a free meal. If we get the manager to post, I say we name him Cosby because of the pudding cups, not because of the roofies. I didn’t get a chance to talk to Nuke, but he was in good company with DH and What Did. Egypt from Metro joined us late into lunch. He apparently came in, didn’t recognize us, sat on the periph, and introduced himself as some of us left. I’m thinking there should be a term added to the lexicon for sneaking into an event, lurking in the shadows, sitting in BFE, then making his presence known once the crowd dies down. Let’s call that “pulling an Egypt” or just “BFE.” This also led to a good conversation about the need for a mini shovel flag to mark the tables so Egypt and his Metro bros aren’t left out of the F2 fun. Keep your eyes out for a small potted plant with an even smaller shovel. Make it so, Dark Helmet.

I think that is all. We’ll do it again April 1. Join in if you can.

 

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Laces Out? Q. Laces In? No Q.

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  • QIC: Crab Cakes (Laces In - sure, why not?), Senator Tressel (Laces Out - runners need Q's?)
  • When: 03/03/2016
  • Pax: Corruption, Old Bay, Speaker, Destiny
  • Posted In: Laces In, Laces Out

With only 6 pax strong enough to face the LacesOut/LacesIn challenge at WEP – the Q had to be one of them, right?!  When 3 put on reflective vests and headlamps to yog (soft J) for an extended period of time (#F3RunClub) the Q had to be one of the remaining 3, right?  Right?!?  Well….after staring at each other for a couple minutes – waiting for a disclaimer to start – it became evident that the Q was a no show.  We’ll have to wait for Twister to identify the guilty party at a later date.  YHC decided to try some experimental jazz style Q and 3 strong and unknowing pax headed out into the gloom to make each other better.

NMMS:

Little baby jog to the side lot at Springs for warmup COP

IWx20, WMx15, Toy Soldiers x 20, Low Slow Squats x 15, Mountain Climbers x 20, Moroccan Night Club x 30

Warmup Over

Little baby jog to the visitor’s lot along 160

Perfect Push-up – AMRAP with PERFECT form – once you break form – get up and run around the monument.

Rinse Repeat – your reps should drop considerably

Rinse Repeat Again – your reps should drop drastically

Little baby jog to the steps across from Downtown Fort Mill

Jacobs ladder with push-ups to start at the bottom – then run up the stairs and around down the grass hill then back to the bottom of the stairs.  Start with 7 then decrease.

Little baby jog back to the side lot at Springs for 6MOM

Reverse crunches (thanks Cornhole!), LBC’s with feet on the ground, Rosealita’s, Dying Cockroach’s, Flutter Kicks x 15

Little baby jog to COT.

 

Well done, men!  Great effort and mission accomplished in making each other better men this morning.  Always an honor to lead – even with zero notice.  Need to start the ‘EH effort around the circle of pax that you haven’t seen lately.  6 on a Thursday at WEP is not acceptable.  Also there are plenty of sad clowns in Fort Mill that still need F3.  You will know them when you see them.  Just ask the question – it may be the exact question the man next to you wants to be asked.

Aye!

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The Fort Triple Down – P200 Training Pre-Blast

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Our 2nd P200 training 3 run CSAUP is this Saturday, March 5th. Do all three, two or one!!!

Here is the weinke:

Run #1 (6 miles):
-AO – WEP (The Fort)
-Launch – 5:50 A.M.
-10K down Old Nation Road (was used for the BRR time trials)
-This will give us time to get back and Pax to post at the Yard or WEP for a boot camp!

Run #2 (5 miles):
-AO – Baxter Starbucks (Flight Plan/Clydesdales)
-Launch – 11:00 A.M.
-“Latte Loop” – Through Baxter

Run #3 (5 miles):
-AO – Baxter YMCA back corner by field (Run & Gun)
-Launch – 4:00 P.M.
-“Biscuit Run” through Kingsley (5 miles)

Each run provides a variety of terrain. Run 1 and 3 have some hills, but nothing completely terrible. Run 2 has several horrible hills including Gardenia (the king of suck). In addition, I am trying to minimize running on sidewalks or 160 as much as possible to avoid traffic, exhaust and the pounding on our legs.

Go for 3 and a bootcamp, 3 runs, 2 runs, or 1 run! This is a great opportunity to push yourself leading up to the P200. In addition, why else would you run three times in one day if other PAX weren’t there to push you.

This is open to all PAX. Please send out to other PAX not doing the P200 and tweet!

Until next time ….Aye!

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Pantheon Tour

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  • QIC: Cerrano
  • When: 3/2/16
  • Pax: Bing, Royale, Short Sale, Lego Land, Boeheim, Bart, Speaker, Puddles, Howitzer, Haushka, Fish Sticks, Photo Bomb, Gears, Zima, Cerrano.
  • Posted In: Pantheon

15 Strong showed up at the Pantheon! Great turn out.

It’s been a long time since I have had the chance to Q with all the marathon training but I have to say I have really missed the opportunity!  Thanks Zima!

The Goal: to keep moving and doing an exercise the entire time. No 10 counts.  So we used the entire campus starting with the pick up circle.

Mosey to pick up circle and complete side shuffles onto the soccer field. 10 burpees OYO to 21 wind mills.  Mosey back to pick up circle for some karaoke.

Amphitheater warm up and exercise:

Cherry pickers X’s 20. Thanks Gears for the sack comment

SSH X 51 in some sort of cadence

Bear Crawl up and down the amphitheater hill X’s 2

Inch worm up and down

Mosey to side of school for 25 yard lunge workout

Mosey to small set of stairs behind school to split into 2 groups. 1st group bear crawled down stairs and then back up hill. The second group completed LBC’s until 1st group completed exercise. The PAX expressed concern for teeth and head. I repeated disclaimer. We completed 2 rounds and all teeth were saved.

Short mosey over to the playground while staying in same 2 groups.  1st group completed 20 swing crunches while second group competed merkins until crunches were completed. Flapjack.  2 rounds completed.

Fast mosey over to the teacher parking lot for broad jumps to middle of parking lot and then lunges to the end.

Crowd pleaser was next for a little walking of balls to the wall. 2 times because once wasn’t enough.

Short jog over to other playground for 30 dips and 20 decline merkins.  Rinse and repeat.

We had enough time for Captain Thor to show up 1:4. 1 big boy sit up to 4 american hammers.  We ended up doing 6 rounds which totaled 21 big boys and 84 american hammers.  Burns a little I would say.

Praise to all the PAX for not fartsacking and joining me, I couldn’t do it on my own.  Thanks all for the continued accountability and fellowship.  I have to say I have grown mentally, and spiritually and I have all of you to thank for it each day.

Prayers to all the families suffering from illness and death of loved ones.  We had a lot of those prayers this morning.

Cerrano

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How to ride Amtrak to Raleigh and Back

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  • QIC: Trucker
  • When: 03/04/16
  • Pax: CSPAN, Bass-O-Matic, High Life, Speaker, CoCo, Package, Destiny, Mainframe, MASH, Spitz, Boeheim, Airborne, Chickhawk, Shortsale, Birdcage, Rocky Top, Deacon
  • Posted In: Slow Burn

A little over a year ago, YHC took a job that required me to travel to/from Charlotte and Raleigh a couple days a week. Being in the Transportation Planning Consulting world and working with NCDOT Rail Division, there was no question that the best way to travel was via AMTRAK. So as I prepared the weinke for Slowburn, it dawned on me that not too many PAX know that there are 3 passenger rail trains a day traveling back and forth, and how could I not only educate the PAX about this, but relate it to my weinke? Many of the Fort PAX know that YHC always talks about trains, loves hearing the whistle during morning workouts, and how important my job is relating to rail. So after a quick disclaimer, 15 PAX mossy to Bunch House parking lot. COP consisted of a few traditional exercises, with a few moans. Then the educational piece began.

AMTRAK operates, with financial assistance from NCDOT Rail Division, three passenger rail trains a day between Charlotte and Raleigh. As a weekly rider, and working with Rail Division, I have learned a lot in regards to the operations of the system.

The first train that leaves Charlotte is Train 80 – Carolinian Train, leaving at 7:00am. This train operates daily to Penn Station, New York City with 24 stops along the way. With that, PAX did 80 squats then ran a lap around the Empire/Bunch House building to replicate a trip to Raleigh.

The second train that leaves Charlotte is Train 74 – Piedmont Train, leaving at noon. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 74 LBCs then ran the frontage road and back.

The last train that leaves Charlotte is Train 76 – Piedmont Train, leaving at 5:15pm. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 76 flutter kicks then ran the frontage road and back.

The first train that leaves Raleigh is Train 73 – Piedmont Train, leaving at 6:45am. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 73 CDD then ran the frontage road and back.

The second train that leaves Raleigh is Train 75 – Piedmont Train, leaving at 11:45am. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 75 merkins then ran the frontage road and back.

The last train that leaves Raleigh is Train 79 – Carolinian Train, leaving at 4:50pm. This train operates daily to Penn Station, New York City with 24 stops along the way. With that, PAX did 79 Freddie Mercury’s then ran the frontage road and back.

Throughout, statistics were mumbled, such as the average speed for the train is 79mph, it takes roughly 3 hours and 20 minutes for the train to run between Charlotte and Raleigh. Average fare ranges from $40 – $85 depending on train number or business vs coach car.

PAX then lined up at end of frontage road, sprinted to the hand rails, performed 15 reverse pull-ups, sprinted to other end of frontage road.

10 burpees OYO

Ab lab: LBC Webbs ( 1 heel to heaven/5 flutters, increase each round by 1/5( upto to 5/25, then back down. Russian twists and LBCs. Mossy to COT.

3 runners then decided to pull into the train station for COT.

The theme may seem quirky, but the intent was to make it fun. Remember, use AMTRAK to Raleigh sometime, it is a relaxing way to travel with free Wifi and you don’t need to deal with drivers like Package 🙂 http://www.ncbytrain.org/

Prayers to injured, Destiny’s co-worker, all construction workers, and Spitz HS buddy.

The Maltz Challenge is March 11th at NAFO. Watch Twitter for details, CSPAN promises it to be fun and easy, or he will do 100 true military merkins.

Trucker

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Taking a tour at ManU

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  • QIC: Water Boy and Schrute
  • When: 03/03/2016
  • Pax: Catfish, Deacon, Bull, Turbine, Blueprint, Reborn, Choir Boy, Apache, Catfish, Popeye, Sgt. York, Water Boy, Schrute
  • Posted In: Uncategorized

Thirteen of Rock Hill and the Fort’s finest gathered Thursday morning for a workout that ended up embodying what F3 is all about. Its commonly said that:

  • The First F (Fitness) is the Magnet
  • The Second F (Fellowship) is the Glue
  • The Third F (Faith) is the Dynamite

I stepped up to lead this morning because Mailman has a ton on his plate. We’ve had a ton of growth in the last two months in Rock Hill, averaging at least 1 FNG a week since January 1. I wanted to give a few of those FNGs a chance to lead–and Waterboy stepped up to lead the warmup.

Warmup (Waterboy) (All In Cadence)

  • Windmill x 20
  • Moroccan Night Club x 20
  • Merkin x 10
  • SSH x 20
  • LBC x 20

Tclaps to Waterboy for stepping up with everything going on. I have a feeling he’s going to lead some tough Q’s down the road.

Handoff to Schrute

Mosey over to the Hill behind TJ Maxx

Bear Crawl up the Hill, Crawl Bear down the Hill, Crawl Bear up the hill, Bear Crawl down the Hill.

Mosey over to Events at Manchester Building for some four corners.

At each corner, complete 10 of the exercise, then move to the next corner and repeat. Plank for the 6.

Exercises:

  • Lap 1: 10 merkins at each corner
  • Lap 2: 10 burpees at each corner
  • Lap 3: 10 squats at each corner
  • Lap 4: 10 bombjacks at each corner
  • Lap 5: 10 calf raises at each corner

Plank up after each lap and wait on the 6.

Mosey over to the side of the Books-a-Million building.

People’s Chair with all 13 Pax counting down from 10. (YHC thought everyone would count fast–but some counted at a Tinker Toy pace)

Mosey back to COT for one bit of final goodness. We had 3 minutes remaining–so we did 3 minutes of Tabata Jump Squats. (30 seconds of jump squats, as many as you can do, followed by 30 seconds rest, Rinse and Repeat until time is up).

Throughout the workout–we had lots of 1st and 2nd F. Especially when Apache made sure to find out each Pax’s home town and talk about how we were going to start a workout there. That was clearly a glue moment.

Announcements:

  • Check the newsletter for everything going on
  • Turbine has a team for Spartan Race
  • Popeye’s 40th birthday celebration on Saturday
  • F3 5 year celebration

Prayers:

I heard a sermon this week challenging us to “not be afraid of the dark.” The sermon was relating Jesus’ walk to Calvary to us walking through the dark. One of the points that was made that our children are so full of life because they are constantly trying new things. We, on the other hand; get caught in our day to day routine and stop growing. My challenge was for the Pax to try something new, whether it be a CSAUP, Whetstone, or other thing.

Apache asked for prayers for some situations he is going through.

Waterboy spoke about several things going on in his life:

  • His MIL’s house flooding a few weeks ago due to a busted Water Heather
  • His wife’s uncle missing (edit: he was found later Thursday morning)
  • The anniversary coming up of his father’s death (who was a #HIM in all definitions of the phrase)

We ended with laying hands on Waterboy and praying for him and all the Pax as we finished this morning.

Kudos to all the men for posting this morning. Great to see Van Wilder back this morning, Blueprint, Reborn, and Choir Boy may be some of the fastest FNG’s (Fairly New Guys) that we’ve had, York continues to crush it, Water Boy and Bull keep getting stronger and stronger, Catfish, Turbine, and Popeye are ridiculously fast (#youarerunners), Apache is the king of mumble chatter, and its always a pleasure to see Deacon cross the river (#HIM). You all made me better this morning, and I’m grateful.

We started the morning with the 1st F (the magnet), got plenty of the 2nd F (the glue), and finished with the 3rd F (the dynamite) this morning. What an amazing morning it was! Thanks to all the Pax for the privilege of leading!

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Something for Everyone

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12 hungry PAX showed up for the Early Bird Special at the Golden Corral. Decibel planted the flag and YHC gave the disclosure and we were off.

Lap Around the Buffet

Circle Up:

Dynamic Wamup

SSH X 20 – IW x 20 – Moroccan Night Club, (til’ it hurts) – Mountain Climbers x 20 – Plank 2-10 counts  – Peter Parker x 20 – Plank 2-10 counts – LBC’s x 20 – Parker Peter – Elbow Planks 2-10 counts – Mak Tar Jai x 10 – Squats x 20 – Merkins x 10 – Planks 2-10 Counts Right/Left Arm – LBC’s x 20 – CDD’s x 20 – Planks 2-10 counts.

Lap Around the Buffet

The Accumulator:  

Do the exercise and take a lap around the buffet.  Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Moleskin:  Most everyday I’m reminded how fortunate I am to have the men of F3 to walk through life with.  Today was no different.  Please pray for each of our marriages and families.  Marriage is not easy, but we must fight for it.  Also keep Lego Land in your prayers as he and his family transition to the Sunshine state.

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WhatDid a VQ do at The Coop?

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13 Pax at The Coop today anointed another New Q as Geronimo asked WhatDid, YHC, to take a shot a leading the faithful. I had weeks to plan, prep and basically steal any and all moves I’ve learned over the past two years from many other Q’s.  While the excitement built up, my weinke continued to take many turns but I finally locked it down.

After giving an abbreviated and unrehearsed warning and disclaimer as no FNG’s were present, I got us underway with an immediate set of 10 burpees.  I just needed to get that first move out of the way and launch the Pax.  Then:

Mosey to basketball court on lower campus to, all IC:

 

Squat – 20

Bear crawl (Reverse Bear Crawl on set 3)

Left leg speed skater -20

Bear crawl (Reverse Bear Crawl on set 3)

Right leg speed skater – 20

Bear crawl

Squat – 20

Solid warm up followed by a long Mosey, up a few hills, around the back of the school to the opposite side of the same parking lot. Then the fun began.

Splitting the parking lot into quarters designated by cones (used as weinke), the Pax performed the following 3X

Squat – 20

Bear crawl (Reverse Bear Crawl on set 3)

Left leg speed skater -20

Bear crawl (Reverse Bear Crawl on set 3)

Right leg speed skater – 20

Bear crawl

Squat – 20

After 240 iterations of some form of a squat, we planked it up and waited for the sixth.

As our legs were not yet warmed up, the pax formed two lines and we did an Indian run up to the painted football field in the top parking lot. (Run went a bit sideways towards the end)

We centered up at the 50 Yard lined for what I call the PAIN-X. YHC got out early and setup station cones in the 4 corners of the field.  The setup made for a nice split out of the Pax, in an X like formation, to each corner.  So WhatDid he put on tap?

Split the pax into 4 at the 50 on the X and each group did 10 burpees, then the pax sprint 50 yards to your 1st of 4 cones. Perform the exercise on the cone then sprint 50 yards back to the X. 10 more burpees, and repeat 4 more times. Here’s what the cones had waiting for the pax.

Corner one.

1) merkins – 20

2) bomb jacks – 20

 

Corner 2

1) Carolina dry docks -20

2) shoulder taps – 20

 

Corner 3

1) wide arm merkins –  20

2) right arm dry docks – 10

Corner 4

1) diamond push ups – 20

2) left arm dry docks

Total of 500 Yards of sprints (you can imagine it turned into a mosey for some) 50 burpees (felt like 500).

Mosey back to COT for nameroma, praises and announcements.

Moleskin

  • First, where would you find a Sasquatch? Oh, that’s right, out in the distant rising out of the woods and already 3 miles under his belt as he chose to run to the AO. And, of course, run home afterwards.
  • Lots of chatter about the poor lighting behind the school and the countless pot holes and trenches on the access road behind it. With the Q having the only headlamp, you might want to think about sticking with him or getting one yourself
  • Nice work by Peabody and few others that got out there and are recovering from a some injuries.
  • Which, sticking with the Q, reminds me how lonely it can get to lead if no one is following you. While today it was likely due to unbalanced Adrenalin in the VQ’s step, it could mean a bigger problem if you find yourself leading and no one follows.
  • This months is all about Leadership (last month was love), which is a staple in our F3 diet. But, make sure you’re thinking about your leadership at home, with your family, with your employers/employees and in your community.  As a leader we empower people to use their gifts and live to their potential.

Prayers/Praises/Announcements

  • Vanilla Ice’s 14 YO nieces, Ashland, is facing challenges as she adapts to new schools and the environment it puts her in. Keep him, his family and her in your prayers as they work to right her direction.
  • SkateorDie’s wife’s grandmother isn’t doing well. She’s 90 but we need to keep her in our thoughts and prayers.
  • This Saturday Sasquatch will be offering a stretching/PT discussion at the Fort (WEP) at 0630 pre-work out.
  • Upcoming Charlotte Leadership Forum. March 15th at 6:30 AM at Christ Church on Providence Road (1412 Providence Rd). Topic is Fatherhood.
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Ladders, Skips, and Crawls

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  • QIC: Gauge
  • When: 03/02/16
  • Pax: Dry Dock, Chappy, The Riddler, Bill Nye, Drifter, Tinker Toy, CSPAN, Apache, Chaser, Nunchuck, FNG (Hot Sauce)
  • Posted In: Uncategorized

The Thang

12 hardcore Pax showed up to take on the Gauge led beat down at PHOP.

Warm up : Mosey around the church and then circle up for 20 seal jacks, 20 Moroccan Night Clubs, and 20 Imperial Walkers.

Mosey to the front of the church and the real fun starts.

Alternating ladder:  1 burpee and 1 V situp then 2 burpees and 2 V situps…3…4…5.  Then back down 4…3…2..1.

Short mosey to back of church for 2 rounds of power skips and broad jumps.

5 burpees then a bear crawl to other end of field followed by 5 squats and a reverse bear crawl back. 1 lap mosey around the church.

5 double burpees then lunge walk to other end of field followed by 5 squats an a lunge walk back.  1 lap mosey around the church.

5 triple burpees then crab walk to other end of field followed by 5 squats and a crab walk back.  Mosey to front of church.

Another round of the burpee and V sit up ladders to finish the workout.

The mumble chatter was in full force with Apache and CSPAN leading that charge.  Awesome group of Pax that provided the push and the pull all the way.  Great to have brothers from Fortmill, Rock Hill, and York all working together to make each other better.

Lots of prayers and praises and great words from Tinker Toy to take us out.

Welcome to the brotherhood Hot Sauce.

It was an honor to lead this group of High Impact Men.

 

 

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New Boards for the ARM-ory

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  • QIC: Barry Manilow
  • When: 02/29/2016
  • Pax: Anchorman, Senator Tressel, Change Order, Cheddah, Car Bomb, Spitz, Assassin
  • Posted In: The Armory

It was a perfect morning at the Armory, 8 men, great weather and a laminated Weinke

Honored to lead and learn.

3 lessons from my morning at the ARM-ory
1. Senator Tressel “injured” is better than most at 100%
2. If you sleep on an air mattress at your in-laws, your a sucker
3. Cheddar is cheese not a member of the PAX

… the thang

Mosey over to the front of the church, keep moving for warm-up, exercise half way, jog it out to the other end of the drive, turn around, rinse and repeat, exercises included; butt kickers, high knees (school girl giggles), squat walkers, toy soldier, karaoke L, karaoke R, windmill walkers, bear crawl, imperial walker walker, inch worm, broad jump, shuffle L, shuffle R, pull knees to chest.

return to get your bell and mosey to the first parking lot.

3 sets of 8 exercises, 4 bell and 4 others in each set, across the parking lot from each other for a little jog in between (bell, run, exercise, run, bell, run, exercise, run … and so on)

1st set:
Bell: 10 each arm clean & press, 20 american hammer, 25 KB swing, 20 figure 8’s
Exercise: 20 bombjacks, 20 diamond merkins, 20 monkey humpers, bear crawl back

2nd set:
Bell: 20 bell lunge, 25 tricep extension, 30 goblet squat, 15 each arm curls
Exercise: 20 merkins, 40 mt climbers, 10 flying squirrel, 25 air squared

3rd set:
Bell: 30 chest press, 15 each bent over row, 20 squats bell above head, 30 LBCs with bell high
Exercise: 15 makhtar n’diayes, 20 carolina DD, 10 burpees, 15 kneetar n’ diayes

15 minute warm up, 10, 10 and 10, while the Weinke went on for probably another 45 minutes … next time

Thank You Dark Helmet for the opportunity to lead at the ARM-ory and for the men that push me this (and most) Mondays

Looks like we made it,
Barry Manilow

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