KB top 10!

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  • QIC: Seacrest
  • When: 01/29/16
  • Pax: Ginsu, Vector Victor, Longshanks, Peabody
  • Posted In: The Hive

Longshanks sent out a tweet Thursday night that this would be a Seacrest Top 10 workout.  YHC had other plans, so a quick audible was needed.  After a little EC with Ginsu, the cars started rolling in.  Only 5 of course, no more, no less at The Hive!

COP:

After a couple warm up laps…

WM x 10

SSH x 30

GM x 10

Mountain Climbers x 15

Plank Jacks x 15

The Thang:

Perform the Top 10 exercises below (10 of each), bear crawl around the 4 cones, sprint to the light post, jog back.

Swings, Squats, Curls, OH Press, Cleans, Rows, Lunges, Merkins, Leg Raises, Sit-Ups.

Moleskin:

It was really quiet out there this morning, not much on the chatter.  YHC had to add some life to the party with a little Pandora.  Black Betty, Journey, great stuff!  Good convo on who was around in the 70s.

Good to see Vector Victor join us this morning.  See you again at The Hive!

Ginsu had a battery issue with his car, after Peabody locked his keys in the trunk, we proceeded to learn (some of us) how to jump a car.  Ginsu knows exactly where to hook the black cable after a lesson from YHC and Peabody.  Got kinda crazy out there…After a lot of Google and hard work, we were off.

Thanks for the opportunity to Q, Longshanks.  Honored.

Until next time…

Seacrest, Out!

 

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Harder than it sounds

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  • QIC: Gears
  • When: 01/29/16
  • Pax: Howitzer, Backdraft, Mainframe, Fish Sticks, Bing, Stockade, Cobra Kai, Family Guy, Trucker, Cornhole, Lego Land, Royale, Gekko, Tater, Mr. Clean, CSPAN, Zima, Decible, Gears (YHC)
  • Posted In: The Swamp

Shortest backblast ever….

19 Men Posted to the Swamp.  At least 8 or 9 knew there would be rucking involved, but everyone got to enjoy a piece of the Ruck Action.  Unfortunately I skipped the disclaimer, but no FNG’s…

The Thang

Mosey to the Fountain for Warmups:

  • Windmills
  • Imperial Walkers
  • Moroccan Night Clubs

Mosey to Home Depot lot for the Main Event

Paired off for Greta 1-2-3 – one PAX ran the length of the HD lot, while the other did the following and flapjack for cumulative counts:

  • 100 Ruck Man Makers (think Ruck burpee with a squat thrust instead of jump)
  • 200 Ruck Thrusters (squat with ruck out front, when standing ruck in Overhead Press)
  • 300 Ruck Flutters (Bench press the ruck for every second leg)

Mosey to COT

 

NMM

Zima had the Bootcamp helm this morning and offered to split it with YHC for the Ruck Option.  Turns out we only had enough time for one #routine, but I’d say it was worth it.  Many of the PAX have said they’ve thought about trying the ruck thing and I think this morning was a good intro.

Also, I have no idea how we wound up with 19 in pairs, but #ItHappened

Massive respect to all the PAX who were there… it truly was harder than it appears here.

 

Announcements

Whetstone – Find the Man in your life you can trust to break down the walls and get after it

Yeti – Get ready… Organized training runs are underway (like tomorrow morning at 0600 from Pantheon)

Expansion – Popeye and Apache are kicking off a workout at York Comprehensive High School tomorrow morning at 0700

 

Prayers

Royale for a Coworker Russ who lost a daughter

Bing for a Buddy who lost a job and for a sister in law who is making bad life choices

 

Honor to Serve.

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PRE-BLAST: Uptown Lunch Gonna Funk You Up…

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Oh me, oh my…
The revival begins on Feb. 5 at 1130, and will continue on the First Friday of EVERY month going forward. PUT IT IN YOUR CALENDAR.
Location: Jason’s Deli in the Epicenter Uptown.

The 2nd F Uptown lunch had sputtered and maybe even stalled, but just like two good F3 men who don’t know when to quit (yes sir, may I have another?) Italian Job and YHC decided it was time to get serious and make it a thing again. (Because somewhere in my brain-damaged mind, seeing you fools in the Gloom isn’t enough…)

BUT! You say, can’t we go somewhere else? Jason’s Deli isn’t my favorite… Answer: It’s a free country. Do what you want. But WE will be here. Trust me, we wracked our brains to figure out the best spot based on seating capacity, price range, proximity, etc. This is the spot. The VSF is planted and this is the plan until further notice.
I mean, I get it. Jason’s isn’t exactly gourmet. Might not even be all that #FuelChallenge friendly, but kind of like First F stuff, if you came for the food only, you may be missing the point. So, spread the word to all your favorite Uptown-working PAX, tell it in the COTs, tweet it, etc., and get over there for some high-quality 2nd F.

Again, the details are above. To reiterate, Jason’s Deli in the Epicenter. The First Friday of every month. At 1130.

Questions? Concerns? Please feel free to bug Italian Job with that crap.

Otherwise, see you there. It’s Friday morning and we’re in the spot… Don’t believe me? Just watch…

Helmet, out.

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Where are the cards…oh wait, never mind.

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  • QIC: Maximus
  • When: 01/28/16
  • Pax: Chaser, Ginsu, Hauschka, Sasquatch, Geronimo, Mission Impossible, Shelby, Anchorman, CSPAN, WhatDid, Barry Manilow, Dark Helmet, Lego Land, Trucker, Change Order, Miagi, Spiderman, Mainframe
  • Posted In: The Fort, The Ranch

For those that know me, you know I always have a Weinke and I always keep those Weinkes. Looking at my most recent, I realized it’d been almost 2mos since my last Q. That is the longest stretch between Q’s for me and it is a testament to what is happening here in the Fort and surrounding areas. By posting, you’re setting an example and providing encouragement for those around you. Remember, you may think this is about you but take a listen next time a Q talks about how long he’s been doing “this F3 thing” and take note of what he says about the impact of the men to his left and right.

On to the task at hand: Once the last set of headlights and bouncing headlamp strolled into the Ranch, we had 19 strong. Blame it on the warmer weather or the pre-run, we even had a fella show up in short sleeves; I forgot to advise against that. I did however, provide a disclaimer and with an attorney present, we moseyed.

Circle up in the back lot for a little warm up consisting of:
Butt Kickers in place (thank you Richard Simmons)
Squat Jacks
SSH
Line up and bear crawl out then flip to reverse bear crawl when the Q decides it’s time, then forward, then reverse for an undisclosed length of time. You get the idea.

This is when I heard something I never thought I’d hear, “I came out for the cards, where are the cards?” I’m sorry, what?

Grab a partner and head to the playground:
Partner 1: 30 Pull Ups
Partner 2: Chair Sits with overhead claps until partner 1 finishes the 30 pull ups
Flap Jack

And, so here we go. It’s time for the deck of cards. This is not an easy routine but one of the great things about the cards is that they consistently challenge everyone. Whether you’re a crossfit star or a couch-rider, you will get to a point where you hate the cards. This is similar to the challenge we all face between the ears. We all encounter those moments where you think you can’t continue on. So what do you do? You open your eyes, turn your head to your left and right and realize that, like today, there are men out there going through the same thing and they’re pushing through because you’re there, so you need to do the same. They need you and you need them.

The exercises this time were:
Hearts = Mountain Climbers (104 Total)
Spades = Diamond Merkins
Clubs = Mak Tar Jah’s (104 Total) (My elbows say this is smarter to do this in the grass, sorry Dark Helmet.
Diamonds = Jumping Lunges (104 Total)
Wild Cards = 5 Burpees (20 Total)

We went through the deck 1 time and finished with a little ab lab:
Slow Flutters
LBC’s
Toe Touches
Toe Touches again but only because Anchorman requested it. Love the energy.

I spoke of my upcoming trip to Vegas and what I need to stay focused on during this trip. The temptations present aren’t an issue any more so by the grace of God, they’ll continue to be in the rearview mirror. So I’ll bring a deck of cards and a few hotel exercises from the PAX along with the memory of posting in the gloom. I appreciate the honor of Q’ing a great group of men and walking along side them.

Annoucements: P200 training runs Saturday from Pantheon. Looking to get a Q for the Mud Run; who’s up? AO change for the uptown 2nd F lunch, now at Jason’s Deli in uptown. Dark Helmet and Italian Job are Q’s. Launching Lake Waylie in the Spring, give them a follow on the machine. York High School scouting launch this Saturday…Popeye.

Prayers: A friend of Chaser’s wife just passed from cancer. Keep her family in the prayers. Prayer for the PAX and their families. Need some prayers to stay strong on the Fuel Challenge, too.

As You Were.

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Everything is better with Ranch… A WAY Back Blast…

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  • QIC: Dark Helmet
  • When: 01/21/16
  • Pax: Anchorman, Legoland, Guinness (RESPECT), TPS, Peabody, Houshka, Ginsu, Geronimo, Maximus, What Did, Mainframe, Dark Helmet (YHC), Cuyahoga (FNG), Brass (FNG), Miyagi (FNG)
  • Posted In: The Ranch

The Prodigal Backblaster returns…

So, after all the crap I talked about writing Back Blasts, I (naturally) am nearly a week late with this one… Showed up to The Ranch and I had heard rumors of FNGs joining us, but didn’t expect 3!

Extended disclaimer, short mental change in weinke and message and off we went…

The Thang:
Warm up:
Lap around the lot
Some dynamic stretching – Windmill Walkers, knee to chest, etc.
Circle up:
20 Mountain Climbers
20 squats
20 Merkins
20 SSH
20 IW
20 Peter Parkers

Mosey to end of street beside the school.

3 circuits to finish as fast as you can.

Mosey to first lot on right, Circuit 1:

  • 5 Spiderman burpees
  • 10 squat jumps
  • 15 merkins
  • 20 LBCs

Next lot, Circuit 2:

  • 20 Partner dips – flapjack
  • 15 Partner press – flapjack
  • 10 Partner rows – flapjack
  • 5 Partner squats – flapjack

Last lot, Circuit 3:

  • Partner carry around the lot (switch as necessary)

Plank for the 6

Then, go back the way you came in… (otaeper)

Head back for a little Mary and a little COT, and then name 3 FNG’s!
Welcome to Brass

Moleskin:
– I tried (not sure how successful it was, or how well I explained it) to emphasize with this workout how we gradually grow together as men in our relationships (particularly within F3).
We start with 1st F. We have some guy who gave enough positive pressure to get us out there at 0515. So the first circuit was done with your partner simply holding you accountable for the exercises being done. Make sure the merkins are actual merkins, not just shoulder shrugs in a plank position, that sort of thing…
We progress to the 2nd F. You wouldn’t be able to make it through the next circuit of exercises without cooperating with a partner. In a similar way, you won’t make it through your life as a HIM without some coordinated effort from other men in your life (think Whetstone program).
Then move deeper to the 3rd F. Partner Carries. This circuit represented how on occasion in our lives we may need complete reliance on another man to carry us forward. It also makes me think of how, in my personal faith, we all have complete and total reliance on one Man that we will get NOWHERE without, and that is our Savior and friend, Jesus Christ.
– I think I figured out another big reason why I don’t like writing BBs, and so I procrastinate doing it and such. I feel a lot of pressure to try and make them perfect. I have recognized in my own life a lot, that I won’t do certain things for fear that they will not be “perfect”. Whatever that means. It’s a silly form of self-paralyzation that simply must be removed from our characters.

That’s all I got. It’s imperfect, but it’s done.

Helmet, out.

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A Date with Cindy (Block) and Sandy (Bag)

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  • QIC: Schrute
  • When: 01/27/16
  • Pax: Riddler, Italian Job, Apache, Mayhem, Boots, Creed, River Rat, Bill Nye, Sgt York, Mailman, Tinker Toy, Gauge, Schrute
  • Posted In: Uncategorized

Thirteen of Rock Hill’s finest and fastest gathered at PHOP for an old school Padre-like gear beat down. Nine joined us for the gear/boot camp, 4 took off running to train for the Palmetto 200. I remember being told the story of PHOP starting–and from the start, there was a gear part to the workouts. Since Padre moved, we’ve missed out on some of that, so I attempted to bring it back with a few purchases from the Blue and Orange Hardware stores…in honor of the man who gave the world Farmland Fitness, of course.

Warmup:

Mosey to other side of church.

SSH x 20

Windmill x 20

Merkins x 10

Right Arm High, Left Arm High, 6 inches. Apache count to 10 (more like 100–I instantly regretted asking Apache to call the 10 count)

Mountain Climber x 20

High Knees Up Hill, jog back down

Butt Kickers Up hill, jog back down

Karaoke up hill, jog back down

Karaoke opposite direction, jog back down

After the warmup-we went over the gear stations: (each was approximately 2-2.5 minutes, as many reps as possible)

Station 1: 50 lb sandbag lunges up hill and down

Station 2: Cinder block curls

Station 3: Cinder block Power Clean

Station 4: Cinder block Squats

Station 5: Tire Flip

Station 6: Cinder block overhead press

Rinse and Repeat (2x)

As we were finishing our 5th rotation of the last set of exercises, the P200 group came in flying! (and I do mean flying!)

Nice work by all the men, Creed and Boots were doing extra credit on many of the exercises. Mayhem looked like he hadn’t skipped a beat even though he’s been on the shelf a bit. Apache was his usual strong self. Italian Job and Riddler were flipping tires like they were nothing. Bill Nye and River Rat threw around Sand Bags like they were paper.

Announcements:

Krispy Kreme Run 4 Reading is on Feb 27th. Would love to see a good F3 turnout for this crazy event. More details coming soon.

Yeti is on Feb 20th. Keep training for all the options there.

Nun Run and Come See Me races are coming up soon too.

Prayer Requests:

Local School districts and those with Cancer

We also talked a lot about accountability–and finding someone to be transparent with. Used the example of the guy who #fartsacks a workout–that it is very easy to be transparent with missing a workout. But its much harder to be transparent about other parts of our lives, we’d rather hide them in a closet and forget about them.

Always a pleasure to lead these men that I am honored to call my friends!

Schrute out!

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Not just a workout group

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  • QIC: Sir Topham Hatt
  • When: 01/26/2016
  • Pax: Wheezer, T-Square, Gears, Legoland, Howitzer, Boeheim, Senator Tressel (Respect), Family Guy, Gecko, Deacon, Decibel, Short Sale (Respect), Fishsticks, Mr. Clean, Sir Topham Hatt
  • Posted In: Uncategorized

On a beautiful morning, 15 men with a big appetite rolled into the Golden Corral ready to get to work.  Another butcher of the disclaimer and we were off….

The Thang:

Mosey with some butt kickers and high knees to the back of HT.

COP: SSH, IW, Squats, Windmills, Mountain climbers to merkins

Mosey to bottom of the hill for three trips around the Quick Lube.

Trip 1) 5 Burpees, run to top of hill, 10 bombjacks, lunge walk front of Quick Lube, Bear crawl back of QL, 10 CDDs, run back down hill.  LBCs until 6 is in.

Trip 2) Same as trip 1 except run it backwards. run hill backwards, reverse lunge walk and reverse bear crawl.  LBCs until 6 is in

Trip 3) Rinse and repeat trip 1

Short mosey over to half wall behind quick lube for Elevens.  Decline Merkins ascending to 10, dips descending to 1.  Decline Merkin and dips total 55 each  (Grunting high, Mumblechatter low)

Another short mosey to wall by HT for people’s chair.  Round 1, pax on each end run out for 5 bombjacks.  Round 2, stayed on wall for some overhead presses.

Mosey back to cars for 5 Minutes of Mary.

COT: Announcements – Fuel Challenge, Wetstone, Cardiac Rehab 5K – Boeheim, Yeti

Prayers to all who are suffering from illness

NMM:

YHC had not been bootcamping much lately and I was a little nervous on how it was going to go.  I really enjoyed being back with the pax and looking forward to getting back at it and not just running all the time.  The last couple months have been a complete whirlwind with the loss of my mother.  I always knew F3 was more than just a workout group. However, I experienced the true power of F3 the last couple of months, and I am truly blown away.  From the multitude of text, DMs, emails and visits with the pax, words can not describe how much this thing in the gloom has meant to me.  You have all impacted my life and I can not thank each of you enough for the brotherhood.  I am blessed and my heart goes out to the many men who do not have anything like this in their lives.  Thank you F3, for everything, and I look forward to many more mornings of not being able to raise my arms above my shoulders.

– STH

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Barry Manilow + The Ballroom > Zoolander 2

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  • QIC: Barry Manilow
  • When: 01/26/16
  • Pax: Twister (Respect), Spiderman, Axl, Gopher, Change Order, Anchorman, Hauschka, Main Frame
  • Posted In: The Ballroom

9 men and some nice weather at The Ballroom.  After a weekend of silliness, it was nice to see the weather cooperate and some clean pavement underfoot.

Quick disclaimer and we’re off …

The Thang:
Mosey all the way to the bottom lot past the circle, keep moving for the warm up
butt-kickers 1/2 way, jog to the other end, turn around
high knees 1/2 way, jog to the end, turn around
karaoke 1/2 way, jog to the end, turn around … you get the picture …
karaoke back, jog, windmill walkers, jog, pull knees to chest, jog, toy soldiers, jog, bear crawl, jog

circle up, SSH x 20, run to the next corner, 20 x IW, bear crawl to the third corner, 20 squats, run out past the end circle to the first light, 20 x CDD

mosey to the next light, line up with hands on the curb, sideways bear crawl along the curb, while the end runs up to the front, kind of a curb bear crawl Indian run … stand up and mosey toward Gold Hill Rd, line up for Indian run along the way. Frogger across the street, past Marco’s, Goddard and down to the blocks.

1/2 the group does block curls while the other 1/2 runs up the hill and Merkins x 10, switch
1/2 the group does chest press, other 1/2 up the hill and 15 x monkey humpers, switch
1/2 squats with blocks, 1/2 up the hill and 10 x bombjacks, switch
1/2 tricep extensions, 1/2 up the hill and 15 x CDD, switch

Mosey back, Frogger across the road, to parking lot across from our starting point
1/2 the group does Makhtar N’Diayes while the other 1/2 runs 100ft and 10 x LBCs, switch
1/2 the group does Kneetar N’Diayes while the other 1/2 runs 100ft and 10 x Freddie Mercury, switch
1/2 the group does elbow plank while the other 1/2 runs 100ft and 10 x mountain climbers, switch
1/2 the group does squats while the other 1/2 runs 100ft and 10 x Merkins, switch

Times up, back to COT (Jack Webb and Merkin clock were in the back pocket if needed)

Praise to Twister and Anchorman for keeping us up on accountability and mentoring … Change Order for taking us out

Thanks Change Order for the opportunity to lead the PAX, as time goes by and I get to try new AO’s, I keep coming back to The Ballroom … room to run, lots, hill, bricks to play with, grass, concrete, walls to climb, walls for balls and a great group of PAX, week after week, awesome place.

Looks like we made it,
Barry Manilow

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The Big Show —- TWICE!

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  • QIC: Fusion
  • When: 01/26/16
  • Pax: Apache, THE Apollo Creed, Boots, Fusion, Schrute, Smoke Wagon, Bogey, Catfish, The Riddler, Van Wilder, Burgundy, Popeye, Gauge, and Italian Job
  • Posted In: Uncategorized

QIC – Fusion

The PAX:

14 men showed up for a slightly warmer beat down this week, which was apparent by the mumble chatter in full force!

The Thang

Mosey to water fountain. It wasn’t cold enough, so I was hoping a little mist would get everyone going.

Warm-Up

Side Straddle Hop x20

Imperial Walkers x20

Wind Mills x20

Low Slow Squat x20

Side Straddle Hop x 20

Work out

Mosey to The Big Show

Start off with two merkins. Run across the amphitheater and back, increase by 2 merkins each time. 110 in total

Rinse and repeat – Squats – 110

Mosey to the loading docks (Mumble chatter reaches pinnacle!)

Wall Squats 2 sets – 45 seconds each

Balls to the Wall – 30 seconds

Indian Run tour of the campus back to COT.

5 minutes of Mary to get the morning started right.

Great job from all the Pax and great seeing new faces. Schrute’s EH game is on point!

It was a pleasure leading you men this morning. Get our body and mind right so that we can go into the day and do His work.

Announcements

Recon mission for new AO – 1/30/16 – York High School

Yeti Coming Up in February, Check Newsletter!

See you in the Gloom!

Fusion Out

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Super Bowl Bound Cone Repeats

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  • QIC: Cornhole
  • When: 01/26/16
  • Pax: Bird Cage, DD, Longshanks, MacGyver, Repeat.
  • Posted In: Block Party

Quick disclaimer and a brief explanation about how today’s beat down will progress and use of cones.

The Thang:
Easy mosey up the hill to beginning of parking lot. No cones in sight.
Warm Up
25 SSH
20 IW
20 Windmills
20 Moroccan night clubs
20 Mtn Climbers
3 slow merkins
Mosey around the parking lot. Little did they know they would become very familiar with route. Hey look a bag a cones. Lucky us.

Cones stacked, Select cone from the top and perform that exercise. All in 4 counts unless noted.
Make a lap around the parking lot. Plank for six. Select next cone and repeat.
20 Mtn Climbers
20 Merkins
20 Sumo Squats
20 LBC’s
20 Parker Peters
20 Carolina Dry Docks
10 Bomb Jacks – OYO
20 Freddy Mercury’s
10 Burpees – OYO
10 Wide Arm Merkins
Calf Raises 20R, 20I, 20O – OYO
20 Plank Punches
20 Peter Parkers
20 Dips
20 Ski Abs

COT
Announcements: Yeti, Feb 6th Race – Bing, Feb13th Cupid Cup – Boeheim, Crossroads at Dunkin Donuts, Wetstone
Prayers – DD, coworker family going through addiction.

Always an honor to lead leaders! Appreciate the opportunity.

Cornhole

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