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.

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.

For the unsuspecting PAX it was Groundhog Day. So not to miss out on this opportunity to tie the beat down to it. Can you say repeats. Everyone was a little confused at the beginning with the sequence but pretty sure they can still recite it today. In all 625 SSH and 180 total Merkins.

Mosey around the parking lot. This set completed in 4 count.
20 IW – 25 SSH – 10 Merkins
20 Windmills – 25 SSH – 10 Wide Arm
20 Mtn Climbers- 25 SSH – 10 Diamond
20 Parker Peters – 25 SSH – 10 CDD
Mosey to back lot. Remaining sets completed OYO single counts.
Bear Crawl – 25 SSH – 10 Merkins
Crab Walk – 25 SSH – 10 Wide Arm
Lunge Walk – 25 SSH – 10 Diamond
Duck Walk – 25 SSH – 10 CDD
Mosey to Wall
20 step ups – 25 SSH – 10 Decline Merkins
20 squats – 25 SSH -25 – 10 Decline Wide Arm
20 jumping lunges – 25 SSH – 10 Decline Diamond
20 monkey humpers – 25 SSH – 20 Dips
Mosey to “The Hill” Slight Change
Lunge Walk – 25 SSH – 10 Decline Merkins
Duck Walk – 25 SSH – 10 Wide Arm
Bear Crawl – 25 SSH – 10 Decline Diamonds
Crab Walk – 25 SSH – 10 CDD
Mosey to Side of HT.
Bear Crawl – 25 SSH – 10 Merkins
Crab Walk – 25 SSH – 10 Wide Arm
Lunge Walk – 25 SSH – 10 Diamond
Duck Walk – 25 SSH – 10 CDD
Mosey to COT
20 Lounger – 25 SSH

Waited too long to post this and forgot all the announcements but a couple I remember.
Oral Cancer 5K – Bing
Cupid 5K – Boeheim
Yeti

Thanks for the opportunity and willingness to put up with my themed workouts.
Always a honor to lead and rewarding when there are comments about the beat down on twitter the following day.

Corn Hole Out