Into the fog

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  • QIC: Lugnut & Gekko
  • When: 12/12/15
  • Pax: Funhouse, Change Order, Senator Tressel, Sparkplug, Copperfield
  • Posted In: Alcatraz

While the fog was an unwanted guest, the 50 degrees in mid-December was a nice treat. As the 7 Pax gathered together I couldn’t help but notice the abundance of cars in the parking lot, and then Funhouse reminded me that some fools thought it would be a good idea to get up at 5:00am and run some 13 miles to start their Saturday(smart). Once Senator emerged from the boy’s room, Lugnut kicked us off with a passionate rendition of the disclaimer and then a very short Mosey to the field and we begin.

The Thang

50 ssh

25 IW

15 Peter parker

25 Moroccan Night Clubs

Dirty McDeuce (although Funhouse questioned Lugnut’s math, with no response from the Q)

Round 1 12 Merkins, LBC, Squats – Followed by a trip down and up the lovely hill

Round 2 12-Diamond Merkins, Rosolettas, Jumping Lunges – Followed by a trip down and up the lovely hill

Round 3 12 Mac Tar Jai, Hello Dollies, Knee Tar Jai – Followed by, yup you guessed it

Round 4 12 Wide Arm Merkins, Freddie Mercury, Monkey Humpers – Stupid Hill

Find a spot on the retaining wall – 15 Derkins 15 Dips

Hand of to Gekko

Slow mosey around the park to the Little League field – YHC announced we were moving to the animal portion of the workout

Gorilla Walk(Google it) to the warning track(lots of mumblechatter) jog back

Wounded Dog(think 3 legged bear crawl) to 2nd base switch legs to the warning track – jog back

Crab Walk to 2nd base, Bear Crawl to the warning track

Find a piece of wall – 10 Donkey kicks and then walk it up the wall for a 10 count – Rinse and repeat

Ok no more animals – mosey to find some pavers and back to the field and partner up

Partner 1 runs to the other end of the field partner 2 paver presses – Swap

After some debate on the actual weight of a paver(we settled on 100lbs)  Go again Partner 1 runs, with the paver Partner 2 curls with the 100lb paver – Swap

Partner 1 runs without the paver Partner 2 Squats with the Paver

Return the pavers, check the watch – oh good we have a few minutes for some cardio. Mosey to a nice natural half pipe(gotta love Tega Cay hills) Run to the bottom of Hill#1 10 CDDs Run to the top of Hill #2 10 CDDs, To the bottom of #2 10 CDDs, back to the top of #1 10 CDDs(lots of mumbles from the Pax, good to have Sparkplug back with the Pax)

Mosey back to the parking lot for a brief abb lab.

As we finished our first 13 mile man returns, nice work Photobomb, as the count begins Fish Sticks cruises in, followed by a gassed Zima, with Crash right behind, eventually joined by Axle and Cerrano. Nice work boys!

COT

Announcements – Much talk about the Christmas Party

Thursday Laces out Convergence at WEP (no Tempo that day)

Joe Davis run Jan 9

The YETI

Prayers for our F3 Brothers and FIA Sisters down in Kiawah

 

 

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The Fort: T. A. P. 2.0

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  • QIC: Santini
  • When: 12/12
  • Pax: DD, Repeat, Gopher, Macgyver, backdraft, tesh, peabody, dozier, magnum, package, bubba gump, hasselhoff, mainframe, smuggler, jekyll
  • Posted In: The Fort

16 Pax gathered on a foggy Labor Day (strike that) December day for a return to Walter Elisha Park and Old School F3 Workout.  Complete with DD in the house.

During the Thanksgiving Convergence, The Pax were introduced to T. = Thanksgiving, A. = Awareness, and P. = Planning.  A framework for thinking about reflecting on 2015 and moving into 2016 with Impact.  Today, The frame was used to build on the Double T. A. P.  T= Trust, A = Accountability, and P = Purpose.  Santini discussed the importance of finding a man you can trust, build a partnership for accountability, and develop meaningful conversations driving to purpose and action as a High Impact Man.

Oh yes, we worked out to.

19 mountain climbers, mosey to Camel Backs.  Set of 3 up and down the camel backs with 5 burps at the top and 10 donkey kicks at the other.  Recover bottom of hill.  Sniper drills with 5 merkins we sprinkled throughout the workout.

Mosey to Sweet Baby Jesus.  Pain platoon with lunge sequence, squats, always a crowd pleaser.  Sprints in parking lot with old school situps up to 5 throughout sprints.  Mosey – Pledge of allegiance at Rosalita’s neighbors house.

Derkin, merkin, irkin, dip, box jumps, dips, box jumps, peter parkers, parker peters, (I forgot what we did – it was alot)  Mosey to 5 minutes of Mary.  LBC, CBLs, Feddy Mercury’s, Mosey to COT.

I heard someone say it was hard.  Felt like it.

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Add a little fun to your life…

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  • QIC: Italian Job and Pusher
  • When: 12/12/15
  • Pax: Apache, Admiral, Limp Biscuit, Peach, Bogey, Turbine, Toro, Spitz, Sweeper, Smiley Face, Burgandy
  • Posted In: Uncategorized

13 Men gathered at the Patriot today to enjoy some pain and maybe have a little fun together. This week Italian Job had been traveling to NY and he noticed how everyone is so busy in the Big Apple and no one seems to be having fun. You see, without a little fun with your family and friends, then you can forget what you are working for. In addition, you will wake up one day and wished you had experience life a little more. As the old saying goes, “nobody ever says on their deathbed, i wish I would have worked more!”

With that in mind, lets mosey

Mosey to baseball field parking lot – COP – mumble chatter galore!

SSH x30

IW x 20

Windmills x 12

Burpees x 10 OYO

CDD x 20

Mt Climbers x 20

Night Clubs x 30

Burpees x 10 OYO

Mosey to playground

Playground laps – bear crawls/lunge walks

Dips x 20

Step ups x 20

Lap around the lot

Playground laps

Dips x 25

Step Ups x 25

Mosey to football field – Merkins/LBCs until the 6 arrived

Hand off to Italian Job

Teams of 6 play flag football for 30 minutes….Fun!

Final Score: 35 to 17 (Bad guys)

The real winner is that no one pulled a hamstring!

Moleskin

In light of IJ’s comments about fun, below is a link to a presentation from my Dad to a group of perspective new SC principals who were studying at USC. Its a long video but let me suggest you start it at 31:24 and 1:39:00 which echo many of the sentiments expressed this morning.

https://www.youtube.com/eJuDfhqoXR0

Limp Biscuit brought his 71 year old dad, John Prescott, out today on his birthday. We named him “The Admiral”. He was able to keep pace throughout the workout, scored a TD in flag football and promised to come back for another workout. What an inspiration!

Announcements

12/19 – Christmas Party

1/9 – Joe Davis Run

2/20 – The Yeti

As always, it is a pleasure to join this AO. This is a great group of guys and I love to lead with Italian Job. Put me on the calendar for 2016!

 

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From Zero to Black Jacks

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  • QIC: Popeye
  • When: 12/11/15
  • Pax: The Riddler, Good Neighbor, Catfish, River Rat
  • Posted In: The Fort
YHC has been MIA for the past 10 days healing from a back injury sustained at #EaglesNest, and then becoming bait for 30 plus Police Bloodhounds for training at work.  So being the Q at #Petra was my first work out in awhile so we took it a little slow. It is suppose to be a #SlowBurn anyway.
FIVE #HIM came to #Petra to see what was in store.
THE THANG: 
Warm Up:
Slow mosey around the parking lot to warm up the legs.
Stretch –
  • Toes -Right over left left over right – hamies – quads – Back
  • IW X15
  • Mr Miyagi’s – (Back bows) X15
  • MNC X15
  • Osprey X15 (Big MNC ar)m circles
  • Merkins X15
  • SSH X15
Slow Mosey around the parking lot
  • lunge walk 2 parking rows
  • run back
  • nur two rows
  • run back
  • high knees
  • run back
  • butt kickers
  • run back
  • bear crawl
  • run back
  • toy soldier
  • run back
  • karaoke (left & right)
  • run back
Black Jack 1 to 20 – Bottom of the Parking lot hill merkins – Top of the hill Squats
Done.  There was a little #MumbleChatter of how this work out started out pretty easy and then ramped up to suck.  It was unintentional.
Reminder to the PAX that lets build each other up while going through these work outs.  There’s a reason for the term “Modify if Necessary”.  With our type A, competitive personalities, we could lose sight of good form and safety. Work outs are not a sprint but a run.  For example, when a Q calls for 20 burpees don’t throw out your back (as I literally did) trying to beat the other guy.  Do what you can with good form. Speed will come.  Modify if necessary is a good thing.
As always, thanks for allowing me to lead you #HIM.
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T.A.P with Purpose @ The Swamp

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  • QIC: Puddles & Royale
  • When: 12/11/15
  • Pax: Ruckers (3) Gears, Cobra Kai, Zima, PAX Tater, Gecko, Mainframe, Legoland, Qwerty, Vinny, Bart, Fish Stix, Photobomb, Puddles, Royale
  • Posted In: Alcatraz, The Swamp

We couldn’t have asked for a better morning in December to get out in the gloom for a mosey around the Swamp in Steele Creek. Clear and 54 degrees.  We had a VQ trying his cadence today since #HIM “Puddles” raised his hand to start getting on the Q.  So I opened by sharing some of Santini’s recent backblast from the Thanksgiving convergence and kept with this month’s theme around PURPOSE.  If you want to read his full backblast you can find it here:

http://f3nation.com/2015/12/08/the-foundation-an-approach-for-2016-planning-him/

“It’s not an accident.  Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith.  In many cases, this starts with asking questions like, “What do I believe?  What do I value? What is important to me?  Is there more than just writing a mortgage check?  Who can I share the things that concern me, scare me, or challenge me?”  These questions drive a man to assess his measure of impact in the world around him.” (Santini)

 

With that, I handed it over to Puddles to move us out.

Puddles took us on a mosey with a dynamic warm-up:

Butt kickers High Knees Side Shuffles Karaoke with 180 turn

Mosey to cut through behind Home Depot

COP (Puddles did great on his cadence)

20 SSH 20 WM 20 IWs 15 CCD 20 Merkins 20 MCs 20 LBCs

Took us to the Wall for Home Depot

People’s Chair : 11 men – countdown 5 seconds each.  Only Tater took the initiative to count UP not down.

Puddles handed it back to YHC.

Mosey to Rivergate Fountain.

Partner Up for Dora 1-2-3.

100 Derkins 200 Step Ups 300 LBCs while partner runs the small lap

Those step ups took longer than I thought…and hurt a lot more with the running!

Once the PAX all finished mosey to the grass island.  Here I finally gave them a break, and shared the 2nd part of the message I stole from Santini around T.A.P.

Thankfulness – Awareness – Planning

Thankfulness. I don’t do it well. But I think I know now how to approach it. It is an attitude of my heart. It is a state of mind and soul that allows me to see the world bigger than me. It is opening my eyes to new experiences, perspectives, and opportunities. It is in essence, mindfulness.

So, this year, as I move through Thankfulness, I will then continue into a process of Awareness. Awareness of those areas in my life personally, professionally, and beyond that need me to think differently. What are those 2 or 3 things if I took them out of my life would simplify or make it better? What are those 2 or 3 things if I added would enrich and open new doors?

Planning will soon follow as I reach the end of the year and develop intentional, meaningful, and impactful goals for 2016. Goals that when I’m done reading them I can answer the question, “So That….” If I can’t answer the question after writing a goal with a “So That” that makes sense, then I probably need a different goal.

And after that break, we started our Jack Webbs

1 Merkin to 4 over head raises x10 (Puddles personal favorite)

Mosey to COT

Announcements Gladiator Games 12/12 Christmas Party 12/19 Joe Davis 1/9 15 Mi run from Alcatraz Saturday 5:20am

Prayers for Tater and his wife Rachel since her father passed away Monday

Always an honor to serve.

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Stoplight Party ….AKA Chinese Firedrill

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  • QIC: Turbine
  • When: 11/24/15
  • Pax: Apache, Bogey, Burgundy, Catfish, Gauge, Posh, SGT York, Smiley Face, River Rat, and The Riddler.
  • Posted In: Uncategorized

A brisk 29 degrees F could not keep 10 strong from joining YHC.

The Thang

Being somewhat chilly, it was a good idea to ensure we had some proper stretching.

  • Rights over Left, then opposite
  • Calf stretch
  • Butterfly stretches

Then the Mosey began! We ventured 1 mile from AO, hitting 6 stoplights along the way. Each stoplight had a small pain party that all dearly enjoyed:

  1. 10 Bobby Hurleys (Turbine Fav)
  2. Mad dash through second redlight
  3. 30 LBCs
  4. 40 Merkins
  5. 10 Burpees
  6.  40 Squats

TURNAROUND- The PAX waited on the six, and I was again amazed at the determination of these men. So went backwards! :

  1. 40 more Squats
  2. 10 more Burpees
  3. 40 more Merkins
  4. 30 more LBCs
  5. 40 Dips this time through!
  6. 10 more Bobby Hurleys

I must say the PAX had a smoking pace this morning, as we ran 2 miles with the pain stations above, and arrived back at the AO ahead of schedule!

Ended the Workout with 10 minutes of Mary. Nice choices made by all, and especially Apache with the “Thankful Plank”; having each PAX name what they were thankful for. Nice touch by Posh, as he was thankful the plank was over! Great mention of M’s, 2.0’s, Family, F3 Brothers, Jobs, Father In Laws, and Home.

COT – Discussed this is the week to be thankful. Colossians 3:17 (NIV) – And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Prayer: Lifted up our brother Gulfstream and his family with the passing of his Mother In Law.

Honored to lead these men this morning.

Turbine out!

 

 

 

 

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Man Up at ManU

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  • QIC: The Riddler
  • When: 11/10/15
  • Pax: Apache, River Rat, Boots, The Riddler, Smiley Face, Good Neighbor, Burgundy
  • Posted In: Uncategorized

7 men showed for a solid gloom at ManU. Over the last few days I have been nursing a knee that has been very uncomfortable. However being a QIC, I wanted to make sure the Pax got a good workout.

The Thang

Mosey To our favorite fountain
Warm-Up
25 Moroccan Night Clubs
25 Side Straddle Hops
25 Merkins
25 Moutain Climbers

Work out
Mosey Around and down the hill of ManU
Bear Crawls across Apps Taps and Wraps parking lot.

Mosey back over to large parking lot

Partner Up
One Partner runs across parking lot, performs 20 merkins and runs back

Other partner performs sequence of exercises

300 Carolina Dry Docks
200 LBC’s
100 Squat’s

Run across parking lot with partner perform 5 burpees and return back to COT.

Run around full parking lot

Time Remaining Perform Bring Sally Up.

20 side straddle hops

Let’s hope this knee stays together, good job to all the Pax that came out to the gloom this morning.

The Riddler

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Call to Action for local families in need- Christmas Village Toy Store items needed

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PAX,

The Christmas Village Toy Store needs help ASAP!! Call to ACTION!

Please consider picking up a game, toy or something from the wish list below for the Toy Store.

This is hosted by Forest Hill Church, but part of a larger group of organizations to help local families in our community provide a Christmas for their children.

If you can participate, please drop your item off directly at Forest Hill Church or you can bring to Slow Burn/Chicken n Wizdim Friday morning.

Any questions, reach out to Cake Boss.

Be a part of providing joy and dignity for families in our communities this Christmas.

The Christmas Village Toy Store provides a “hand up” for local families who want to purchase affordable new toys for their children at Christmas.

Rather than simply giving a handout of toys to at-risk families, we believe in empowering families to purchase Christmas gifts for their own children.

Every aspect of the Christmas Village Toy Store is dependent on our amazing volunteers. From distributing Wish Lists, to pricing gifts, to setting up the shelves and decorations, to limitless hospitality serving roles during Store hours, there are a variety of ways to get involved and to be a part of this memorable annual event.

 

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12 Days of Christmas at The Armory!

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  • QIC: Seacrest
  • When: 12/07/15
  • Pax: Howitzer, Black Out, Longshanks, Boy Band, Chicken Hawk, Cheddah, Ginsu, Car Bomb, CSPAN
  • Posted In: The Armory

10 HIM showed up on this cold Monday morning to swing some bells…and run with them.

Disclaimer…disclaimed.

Mosey around the parking lot for a nice warm up lap and circle up.

COP

WM x 15

SSH x 30

IW x 15

Squat x 20

Merkins x 10

12 Days of Christmas – new workout for every number and work your way down.  You know the drill.

1 – KB Burpee (I had this at 5 and changed it on the drive over…#whimp)

2 – KB Fast Money Suicides (Cakeboss Fast Money Special)

3 – Clean & Press – Each side

4 – KB Merkins – 4 each hand on bell.

5 – Tricep Extensions

6 – Curls – Each side

7 – Rows – Each side

8 – Overhead presses – Each side

9 – KB Sit-ups

10 – Russian Twists

11 – Lunges – Each side

12 – Squats w/ Calf Raise

We finished up just in time!  Mosey to COT.

COT

Lots of prayers and praises from the PAX this morning.  Lift them up!

Moleskin

Longshanks FINALLY made one of my Q’s!  He and Ginsu were setting the pace.  Nice work!

Quiet group this morning.  Maybe everyone was trying to catch their breath…and it’s Monday.

Honor to Q.  Thanks Helmet for the opportunity!

Seacrest, out!

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Pearl Harbor Revisited

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  • QIC: Crash
  • When: 12/07/15
  • Pax: Cornhole, Vinny, Royale, Puddles, Bart, Fishsticks, Mainframe
  • Posted In: Quagmire

Today, 74 years ago, 2403 Americans lost their lives in a surprise attack at Pearl Harbor. We only had 8 pax post to start the week off, but we worked hard and tried our best to honor America’s service men and women.

Started off with a brief prayer to remember our fallen heroes and honor those who continue to serve protecting our freedoms.

Started off with Mosey to Home Depot with a mix of side shuffles, karaoke, butt kickers, and high knees.

Warmup – As on the morning of December 7, 1941, there was no warmup

12x Bombjacks
7x Burpees
19x Propellers (WMs)
41x SSHs

The Thang
Started off carrying the “wounded” – Partner Carries over to River Bleu restaurant.

P – Peoples Chair – 10 count by all 8 pax with some upper body added in for extra “fun”
E – Elevens – Run crossing parking lot (1/10…10/1; alternating LBCs / Merkins)
A – American Hammer (20x)
R – Rosalitas (25x)
L – Lt Dans (1 squat, 2 single leg lunges…up to 10/20)

H – Happy Jacks (5 SSHs in cadence, followed by 2 jumps squats…repeat 5x)
A – Air Squared (25x)
R – Railroad Tracks (pax lay on consecutive parking line like cross ties, pax on end runs, jumping each pax and then planks on end…continue across entire parking lot – Vinny might have stomped a couple pax along the way but they have another hip so no big deal!!)
B – Bombjacks (20x)
O – One legged Burpees (5 per side, 10 total)
R – Ranger Merkins (20x)

Mosey back to COT

COT

Christmas Party 12/19, prayers for the sick and safe travels for all those traveling.

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