Six men showed up for a post holiday workout on a hot and sticky morning.  After the disclaimer, we headed to the back of HT for the following warm-up exercises:

SSHs x 25

Imperial Walkers x 20

Windmills x 15

Mountain Climber x15

Merkins x 10

6″ plank hold

Peter Parkers x 10

6″ plank hold

Mosey to light pole, line up along the parking stripes:

– Lunge walk to the far light pole and jog back to the starting point

– Bear crawl to the far light pole and jog back to the starting point

– Crab walk to the far light pole and jog back to the starting point

Mosey to Stockbridge Drive for some partner exercises.

Partner #1 – Run backwards up to the cell tower, 10 bomb jacks, run down to the traffic circle and back to the starting point.

Partner #2 – Squats until partner #1 returns.

Rinse and Repeat 3 times.

Mosey to the church parking lot for blackjack between the light poles.

Start – 1 LBC , run to the far light pole, 20 merkins, and back to starting point.

Repeat (+1 LBC and -1 merkin)

Back to COT

Awesome job by everyone with lots of encouragement and fellowship this morning.

It sometimes gets lost with the fireworks, food, and parades, but continue to remember all of the individuals who fought for our freedom and independence. We live in a great country.  We are also very fortunate to have a great F3 group in our area.

Always an honor!

>O  II

YHC was at Isle of Palms yesterday and received a call from Decimal for a fill in Q. In that I had never Q the Golden Corral I could not turn down the opportunity. Also I was jacked as I saw that several soldiers in Spitz army would be there.

YHC came in HOT and went straight to disclaimer. No FNG’s. Informed Pax I h

Start off with 10 Burpies OYO
Mosey to the back of HT
10 Burpies OYO
20 SSH IC
20 IW IC
20 Squats IC
20 Monkey Humpers
10 Burpies OYO

Bear Crawl 25 yards 5 burpies, 25 yard 5 burpies across parking lot, then rinse and repeat back. Plank series.

Mosey to HT side wall. Get partner and wheelbarrow the width of the store. Alternating with partner as necessary. Plank series.

I was not expecting 20 pax and it ended up not raining so YHC brought out the Evil 8.

This consists of the pax dividing up in 4 groups and work all 4 stations in a figure 8 rotation with sets of 8 at each station. The exercises consisted of Bombjacks, monkey humpers, mak tai jai and knee tai jai. Each time you intercept the center of the figure 8 you do 5 burpies. We also bearcrawled to and from the center of figure 8 to next station. We did 2 complete figure 8. For good measure we did 10 extra burpies when everyone finished.

Mosey Back to the HT side wall for another wheelbarrow cycle, then plank series. Next missed it up with lunge walks and plank series. Then 1 more wheelbarrow series with planks at the end.

Chair Sits with each pax calling out name and counting to 5.
10 morockian nightclubs. bearcrawl across and back for some BTTW.

1 minute of Mary with Hello Dollies and Rosolitas.
Of course finish up with 10 burpies.
.
NMM
The pax is awesome shape so I knew I had to bring it. The were up to the test and great work by all. Decimal thanks for the opportunity.

Lots of prayers and praises. Very humbled by Cornerstone’s story. Remember that you either going into a crisis, in a crisis or coming out of a crisis. We need to lean on each other for support. F3 is not just a workout group.

Very humbled.

Nut Cracked.

Read Newsletter

Great to see a good bunch of guys out this morning at the Golden Corral.  Even though I can throw a rock to The Pantheon from my house I always consider GC my home AO.  Been missing a lot with this Tri training so it was great to be back out there  on a beautiful morning.  The Pax assembled and the disclaimer was given and we were off.  Short Mosey to the back of the Teeter with some dynamic stretches along the way(no power skips).

COP consisted of SSH, Mountain climbers, Ski Abs, Plank Jacks, Moroccan Night Clubs, SSH. Wait, where did Dark Helmet come from?????

Headed to the Oil change place, Instructions were given There will be 3 stations we will run the circuit 3 times

Station #1 20 Dips, 20 Derkins, 20 Step ups Mosey to Station #2

Station #2 20 LBCs Bear Crawl/Lunge Walk the length of the HT Wall 20 Squats – Mosey to Station #3 at Jersey Mike’s

Station #3 10 Merkins, 10 Diamond Merkins, 10 Carolina Dry Dock, 20 Jumping Lunges

The PAX did awesome, I haven’t Q’ed in a while and I think I made it too easy, this group is really getting strong.  We finished with time for Ab O’Rama Hello Dolly, Crunchy Frog, X & O, Some kind of weird Crunch thing from Howitzer, and Trojan finished up with a “nice” Protractor.

Off to COT

I am out of practice on being Q, so much so that I forgot to drop my words of wisdom and encouragement on the PAX- If I remembered I would have reminded the PAX of our focus on Humility this month and the first step in humility is becoming humbled by something or someone, and that thing better be something timeless and True – Like The Word of God.

Announcements

Children’s Attention home – Read the news letter

There is no Hog & Coyote the week(thank you Dark Helmet)

F3 Dads on Sat at WEP – July will be in Rock HIll

Prayers

Cornerstone’s 2.0 battling Leukemia, healing for her and patience and strength for Mom & Dad

Continued Prayers for Spud and Olive

Always an honor to serve.

Tuesday morning, 2nd Q in a row. I haven’t had the opportunity to Q in a month and now they come back to back. I couldn’t be more excited! I got to Golden Corral 15 minutes early, dropped my coupons and planted my Flag and waited for the PAX to arrive. It’s been several months since I’ve been to GC, so I was happy to meet a few new PAX that I haven’t seen before. Full House has some good mumblechatter!

FORGOT the disclaimer…but made it up around minute 35…so better late than never.

5:15am so time to mosey!

Moved behind the Harris Teeter building right between two garbage bins for COP

Warm-up contained SSH IWs Windmills Mountain Climbers CDDs MNCs Cherry Pickers. Started to break a sweat so that was good enough.

Moseyed to the Oil Change building for 2 rounds of 20 Step ups reverse to 10 Derkins

Quick 10 count mosey to the Dark Hill behind the lot. Made sure to watch out for a big drop off where they have road construction going, lucky I reconned in the early AM or I might have lost another ankle!

7s on the Hill
Top we start with 6 Kraken Burpees, I informed the PAX that have not been to the Deep (shameless plug for Lake Wylie) that Kraken burpees are 3 hand release merkins then top it with a burpee. That’s “1!”

Bottom of the hill we’ll do my favorite merkin, the Ranger Merkin.

6 at top 1 at bottom – rinse and repeat until 6 at bottom and 1 at top. You know the drill.

Mosey over to open field where we found the pavers I left for fun.

Circle up each man with a Paver brick. We would do the following exercises to failure while each member of the PAX ran around the circle. We’d get to 3 or 4 PAX completing their run and we’d take a quick break.

Paver Curls
Bent Rows
Tricep Extensions
Over Head Press
Squats
Paver Curls again
Bent Rows again

I was about to start an Indian run but Chedda offered a better idea and we hit the Harris Teeter Wall for People’s chair. I added a bear crawl from one end to the other for the PAX to keep it interesting.

Switched to BTTW for 2 10 counts

Back to People’s Chair with a Bear Crawl – Howitzer does more of a leaping gallop…you should have seen him at the PAINtheon Games! He is truly the Bear crawl expert!

We each grabbed a paver and moseyed back to COT

Announcements were made (read your newsletter)

Prayers for:
Our PAX Spud and the unexpected loss of his son Jay (see twitter and F3nation.com for arraignments or contact Bing)
Prayer’s for Orlando and senseless violence
Healing for Cornerstone’s daughter, Emma, battling Leukemia
A friend’s daughter, Vivian, with Leukemia as well

Prayers for Hope shared by Full House and how his wife is recovering from liver cancer

Praises for miracles for YHC Co-worker’s Brother who died for 12 minutes from electrocution in a pool over Memorial Day. He’s finally out of a coma and doing better than expected.

Praises for Cornhole’s new career opportunity!

Moleskin:
All I can say about this Tuesday morning workout is that F3 is more than a workout. Full House truly shared some inspiring words about his wife and the power of prayer. It was great to be able to lead the prayer for healing that Cornerstone’s daughter needs, and to hear there can be hope when there are so many terrible things that happen in this world. I’m so glad I can be a part of these men’s lives for just a few short minutes a day, and that we all have the chance to grow stronger together at every interaction.

An Honor to Lead

Royale

16 posted on this last day of May, for a post Murph beat down.

The theme for the work out was Partnership.

The Thang:

Mosey to YMCA field
COP
SSH, Merkin, IW, squat, squat-merkin, mountain climber, Parker Peter, Peter Parker

Mosey to line, a YHC Q is not complete without some PowerSkips (aka, WorldWide Leaders)

Partner up, partner wheel barrel down, plank until 6 is in
Seal team push ups, one continuous line of pax with feet of one pax on the shoulders of the pax behind him, 10 pushups as a group
Partner Wheel barrel back, plank until 6 is in
Seal team sit ups, 20 reps

As a team, partner one runs, partner two do exercise:
200 Freddy Mercury

Partner derkins (feet on partner’s back)
Partner v-ups

Back to running/execise combo with 100 pushups

Mosey back to Harris Teeter parking lot for 8 MOM

COT

Moleskin
Welcome FNG YAYA, Spitz 15 year old 2.0! The theme was partnership, the workout can be done alone, but much more effective with a partner in crime, same is true in life and marriage. if you aren’t in a Whetstone partnership, get in one.

HYC shared a devotional from a weekly bible study app that related marriage of golf:
Marriage Devotional – happiness – golfer
Being in love and feeling happy are the most important things in marriage.
I took up golf about fifteen years ago. Let’s assume for a minute that God was the one who wanted me to play golf (which I, however self-servingly, believe to be true). Now, let’s ask the million-dollar question: Why did God want me to play golf? Initially, I thought it was because God wanted me to be happy. But once I started playing, I quickly realized my error. How did I know? I was really unhappy when I first started playing golf because I was really bad at it.
I’ve come to realize that golf is not designed to make golfers happy. Golf is designed to make golfers really unhappy and, as a result, motivate them to become better golfers who are “mature and complete, not lacking anything” (James 1:4). I believe God wanted me to play golf because He wanted to use that particular sport to help me grow as a person, both spiritually and psychologically (which, by the way, I don’t always appreciate!). Now when I encounter challenges and setbacks on the golf course, I look at them as opportunities to learn new skills and to become a stronger, more competent golfer.
Let’s apply this golf discussion to marriage. Imagine a marriage in which the husband and wife think marriage is supposed to make them happy. They are miserable whenever conflicts and setbacks arise and may eventually want to walk away from the marriage altogether. Consider how different this husband and wife would feel if they approached marriage with the focus of growing into more mature, agape-loving people who helped each other do the same. Each day would be an opportunity to learn something new about marriage and about each other. Each day would open the door for them to grow into more fully loving and wholehearted people. And, yes, both of them would be content, peaceful, and, dare I say it—happy—as a result.
God, please help me to stop focusing on my happiness and start focusing on helping me and my spouse mature. Please help me to see the shortsightedness of seeking primarily happiness in marriage.

Round of prayers and praises and we disbanded into life.

WWL

19 men showed to fill up the truck for CAH and see what kind of trouble YHC could get them in.

Mosey behind shopping Center:

Circle Up: IW x20, Merkins x10, Peter Parkeres x 20, Morracan NC x20, Mountain Climbers x20, Cotton Pickers x15, Parker Peters x20

Mosey to hill behind apartment complex (sorry for any late comers as we were well hidden)

On guardrail do 25 dips and 20 Derkins, Rinse and Repeat, Rinse and repeat.

Get into teams of 3 (Count off did not work well)

Two team members start at bottom and one on top.  At the top do 5- 3 merkin burpees then do an ab (LBC or Rosalita) until teammate tags you.  At bottom do 20 CDD then ab until teamate tags you (Freddy or Hello Dolly)

One team member is always running.

Repeat until every person has hit each station five times.

Mosey to side entrance of shopping center and do 10 burpees.

Mosey to cart corrals: 20 chest ups and 15 X-O’s, rinse and repeat, rinse and repeat.

Mosey to COT- 15 missionary planks and 20 LBC

Great time as always.  Thank you to the men of F3

We had a pretty good sized PAX gathered pretty early in the parking lot.  Cerrano was the only one sweating at that point after knocking out a 4 mile pre-run.  This was a pretty special Q for me as it was my first Q at Golden Corral and it was the location of my first post a year and a half ago when Cerrano and I started this crazy F3 thing.  Neither one of us were in any kind of shape at the time so I felt like this Q had to be special.  I gathered up some of my favorites from prior Qs and put them all together into something that can only be described as awful.

5:14 and Fun House is running through the parking lot toward the PAX after his normal run from his house on Tuesday mornings.  Time to begin.

We began with a mosey around then entire parking lot, behind the HT building, and circled up in front of Bubbles and Bows.

COP:

• SSH X30
• Imperial Walkers X15
• Merkins X15 with a 6 inch hold at the end
• Windmill X15

Partner up, size matters!

Mosey to the first cone placed about mid parking lot.  This would involve cones and a mixture of partner carries and running to move between the cones.  Each partner carry was about 280 ft.

• Cone 1: 10 Burpees
  • Partner Carry to the parking lot island in front of the candy store
• Cone 2: 15 Plank Jacks
  • Partner Carry to the end of the curb just before leaving the parking lot on the side with the church
• Cone 3: Curb Merkins – 15 each side
  • Mosey behind the HT building to the wall behind the service center
• Cone 4: Wall Jumps – 15
  • Mosey to the front left corner of the HT
• Cone 5: 10 Spiderman Burpees
  • Partner carry up the hill to the first light pole at the back of the parking lot
• Cone 6:  Elbow planks with 20 partner hand slaps
  • Partner carry back to the first cone

Series 1:

• Complete the whole circuit.
• Mosey to the wall for Preachers Chair
• Wall of Worm with a derkin – up into balls to the wall, walk out with hands (2 steps each) and complete a derkin.  Do this twice.
• Mosey back to the first cone

Series 2:

• Complete the whole circuit.  Modify the wall to 10 wall jumps
• Mosey to the wall for Preachers Chair
• Balls to the Wall
• Mosey back to the first cone

Series 3:

• Run to each cone (no partner carry).  Eliminate the wall jumps and modify the Spiderman merkins to 5
• Mosey from the first cone to the cars for Mary

Mary

• Protractor
• LBC
• Rosalita
• SLOW Freddie Mercury (thank you Funhouse)

Thank you to Decibel for the opportunity to lead!  Always an honor to lead such a solid group.

Announcements:

• Thin Mint is injured and therefore has a spot available to anyone that wants it.  Contact Spider-Man or Thin Mint if interested
• Christmas Party – Let Italian Job know 100% either way if you want to go this year
• May 7th Convergence in Rock Hill for 2 year anniversary
• Dark Helmet leading the Richmond, VA launch
• Geronimo – Collecting for the Fort Mill Care Center and doing service work this Saturday at the Anne Springs Horse Barn

Prayer Requests:

•  Jekyl’s M having some tests done.  Prayers for good test results.
• Dark Helmet’s sister in law having tests related to pregnancy.  Prayers for good test results.