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.

15 men came with an appetite for pain this Tuesday morning at the Golden Corral.  The temps were perfect and a great crowd had assembled ready to get to work.

The Thang:  Mosey around HT with some high knees, butt kickers, side shuffles, etc

COP:  SSH, Bobby Hurley’s, IW, Cherry Pickers, Mountain Climbers, 6″, Peter Parkers, 6″, 6″

Mosey over to church parking lot…(Have we ever been there?)                                               Round 1- Upper Body – Merkin Suicides starting at 20 going to 1.  (10-6 Wide Arm merkins, 5-1                       Diamond merkins)                                                                                                           Round 2- Lower Body – Jog to end of parking ring and sprint the other end.  30 single leg lunges                     off the curb in cadence each leg.  Rinse and repeat 3 times                                               Round 3- More Upper Body – Circle up for 50 MNCs, 20 CDD, 30 MNCs all in cadence

5 MOM – round robin style

COT: This workout left me sore for a couple of days!  Hopefully it had a lasting effect on the pax as well.  My plan was to do the Merkin suicides from 15, but when I saw the caliber of pax this morning I knew I had to go big!  Total was 210, give or take.  The single leg lunges off the curb added a little extra range of motion (pain).  Thank you to the M for coming up with that one.  Those FIA exercises are no joke!  Tclaps to Spiderman and Funhouse for the extra credit miles before hand.  And for Tweety on his second post ever!  No one could catch Fishsticks this morning.  #FastTwitch  It seemed like every sprint someone took their best shot but no one could take him down.  Great mumble chatter today, no surprise since DH was in attendance.

Announcements: Mud Run 4/30, Road biking AO (Que Jokes), Lake Wylie Launch,  3rd F Convergence – 4/15 External Church Offices – Subject Fatherhood, Looking for more Qs at GC – Time to step up!

Prayers for Dark Helmet co-workers daughter in hospice, Freebird’s M and Boss, Decibel’s Aunt

Honored to lead a great group of HIMs.  Tclaps to Freebird for taking us out

Until next time,                                                                                                                                     STH

17 strong at the Golden Corral this morning, for YHC’s first Q of the year and likely second, maybe third bootcamp of the year… #RunClub.

It was a lively group, Aquaman ran in wearing his weight vest… then he left it at my car, I guess he forgot you are supposed to workout wearing it, not jogging in….?

Other runners included, Funhouse, Sir Topham Ham and likely another…

Quick disclaimer for our 2 FNGs and we mosey.

The Thang:

Mosey around back and over the driveway entrance, line up:

Karaoke down and back

Side shuffle down and back (about half way in, I see Funhouse jogging from the front entrance, coming from the QT gas station, as he strolls up with a grind on his face, he say’s “O just had to check and see what gas prices were”…..

High knees half way jog half

Butt kicks half way jog half

Power skips down and bag (HYC and crowd favorite)

Mosey to back parking lot

COT – SSH, squat, IW, merkin, mountain climber

Line up at end of lot for the Dirty McDuce, 4 rounds of 3 exercises (merkin, freddy-mercury and CDD, 12 reps in cadance) followed by a lap around the parking lot.

Lunge walk to other end of parking lot, bear crawl back (cuz Aquaman hates em).

Burpee-Broad-Jump to other end of parking lot, lunge walk back.

Power skips down and back (by popular demand).

10 flying squares OYO.

Mosey to the wall for a series of wall sites, abs and balls to the wall (cuz Aquaman hates em).

Mosey to COT.

Welcome FNGs, Fugitive (US Marshall in training) and Bailout (Merrill Lynch guy)!

There was a decent amount of mubble chatter during squats, I believe there was compliments on the Q’s form and the o so subtle pop, lock and drop it technique.

Believe Menthol was unable to perform bear crawls and burpee-broad-jumps to due fear of skid marks…

Prayers for Weezer’s 7yr old daughter as she undergoes testing and a spinal tap this week.

Until next time.

WWL

Nine men converged on the gloom for Golden Corral for a whoopin. Then came a couple of stragglers for a total of 11.  Just remember a minute early is a minute late.

The Thang

Mosey out back (behind the shopping center)

On the way: butt kickers, high knees and karaoke (both directions)

Circle up: Windmills x15, IW x15, cherry pickers x15, Merkin Mania (reg x5, hold, wide arm x5 hold, diamond x5 hold, regular x5 hold) recover.

Mosey through the apartment complex to the big hill for 20 dips

Converge on the hill for Jacobs ladder with descending burpees at the top starting at 7 and ascending dips at the bottom starting at 1 and going to 7.

20 more dips

Mosey back to HT parking lot with some lunges and reverse lunges on the way.

20 cart corral pull-up and 20 merkins, rinse and repeat and rinse and repeat.

Circle up for Mary (20 LBC, 20 Hello Dolly, 20 Rosalita, 20 Freddy, 10 X-O’s and boat and canoes)

Great Work by all-even the stragglers

Thank you for the opportunity

Seventeen men posted on a beautiful March morning for another Tuesday beatdown at the Golden Corral.  Rumors of Funhouse’s return to F3 dotted the Twitter feed yesterday.  As the Pax circled up and exchanged pleasantries, the Tega Cay clown car suddenly appeared and there he was – back after a 3 month layoff.  Welcome back, my friend!

The Thang

Line up near the gathering point for a dynamic warm up.  Walk towards HT doing angled lunge walks, knee pullers (knee to chest), foot pullers (foot to chest), inch worms, and toy soldiers.  Jog the rest of the way and line up facing Ft. Mill BBQ

Golden Corral Ladder

Run to the opposite end of the parking lot

40 SSH, run back to the start.

40 SSH, 20 merkins, run to the opposite end

40 SSH, 20 merkins, 20 squats, run back to the start

40 SSH, 20 merkins, 20 squats, 20 CCD’s, run to the opposite end

40 SSH, 20 merkins, 20 squats, 20 CCD’s,20 burpees, run back to the start

40 SSH, 20 merkins, 20 squats, 20 CCD’s, 20 burpees,run to the opposite end

40 SSH, 20 merkins, 20 squats, 20 CCD’s run back to the start

40 SSH, 20 merkins,  (modify) run to the opposite end

40 SSH, 20 squats (modify), run to parking area for 6 MOM

20 LBC, 20 Hello Dolly, 20 Pretzel crunch (10L/10R), 20 Flutter, Superman hold x 2

COT

Moleskin

Wow – what a lively group this morning!  The Pax were excited to have our good friend, Funhouse, back in the F3 fold and the chatter was non-stop (except during the 2nd round of burpees at the top of the ladder).  It was quite the reunion this morning with a bunch of the original TC Pax, a ‘run by’ from some of the P200 team members (Sasquatch, Geronimo, Crash, and one other ?), an FNG, plus some newer faces that are becoming regulars.  Today’s workout was pretty simple, but we cranked out 360 SSH, 140 merkins, and 120 squats along the way.  It was a privilege, and really fun, by the way, to lead such a hard working and energetic group.

Announcements and prayers:

This Friday, March 11,  at the Varsity, Tribute workout for servicemen killed in action.

Children’s Attention Home this Saturday, March 12 at 11:00am

Funhouse will present highlights from his mission to trip to Columbia on Friday, March 18.

Prayers for those injured and those struggling with family issues.