Category: Golden Corral

Tabata Tuesday

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  • QIC: Senator Tressel
  • When: 12/1/15
  • Pax: White Lightning, Family Guy, Jekyll, Legoland, Howitzer,Beoheim, Fish Sticks
  • Posted In: Golden Corral

The virtual shovel flag was planted (BTW – where is the shovel flag?  I haven’t seen that thing in years), the disclaimer was read, and 8 men met on a damp, but pleasant morning at our local Harris Teeter.  Here is what they did:

The Thang:

Easy jog to the back of shopping center and circle up:

All in cadence:  SSH x 25, Merkin x 10, Cherry Picker x 15, IW x 20, Squat x 20, Pretzel crunch x 10L/10R, Wide arm merkin x 15.

Mosey to front parking lot and circle up for Tabata:

8 exercises; 8 reps each, 20 secs exercises w/10sec rest.  4 min/exercise for a total of 32 minutes.  Today we did:

  1. Carolina Dry Dock
  2. LBC’s
  3. Squats
  4. Mountain Climbers
  5. Hello Dolly
  6. Jumping lunges
  7. Merkins
  8. Burpees

COT

Whoo hoo – no rain this morning!  I love the Tabata.  You get a great workout in a short period of time without having to move around much.  We did very little running today, but I think everyone got their money’s worth.  Today’s Tabata started off easy enough, but the jumping lunges, followed by the merkins and burpess produced  some good moaning and groaning from the Pax  (the Q sufferred in silence!).   It was a privilege to lead a hard working group and a true blessing to be together this morning.

Announcements/prayers/praises

The Fort Xmas party, Dec 19.  Everyone who is anyone will be there so don’t miss it!  Plenty of tickets and free parking still available.  F3 Dads Star Wars movie on Dec 20.  Consider purchsing your Xmas tress through the Nashville Giving Tree (see Twitter).  A great cause led locally by our own Sharknado.   There is a Children’s Attention Home event this Saturday, Dec 7. – fun for you, your 2.0, and a lot of very special kids.  Check Twitter for more details.

Prayers for those struggling in relationships, poor health, and injury

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Pre Holiday Buffet o’ Pain

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  • QIC: Decibel
  • When: 11/17/2015
  • Pax: Senator Tressel, Willie, Fish Sticks, Bojangles, Geico, Howitzer
  • Posted In: Golden Corral

Seven men made the choice of the AO in the middle and were not disappointed.

The Thang

Mosey around the parking lot and settle behind the shopping center

Circle up: IWx20, CDD x20, Wind Mill x20, Wide Arm Merkins x15, Cherry Pickers x20, Merkins x15, plank, Mountain Climbers x20

Mosey behind the apartments

On Guardrail:  12 Derkins and 1 Dip.  Descend Derkin and Ascend Dip

To long hill:  Run up backward 3/4 of the way turn around and run up the rest of the way.  three merkin burpee x3, run down and do 10 squats.

Rinse and Repeat x7

Mosey back to COT area

Mary: LBC x50, protractor, X-O’s x15, Twisting Plank x15, Missionary Plank x15

Great work today!

 

 

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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2015 Children’s Attention Home Angle Tree

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THE THANG:

We are partnering with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home.

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive or leave CAH.

We have volunteered to provide for the needs in three areas for the kids:

  1. Scooters, Skateboards, Ripsticks, Rollerblades, Helmets, Knee Pads  – All Sizes
  2. Card Games –  Go Fish, Old Maid, Uno, Phase 10, Skip Bo, Flash Cards, Playing cards
  3. Art Kits & Acrylic Paint – Jewelry Making, Beading, Scrapbooking, Origami Kits, etc.

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 19th or to the Christmas Party on December 19th and they will funnel them back to me, Chicken Hawk.

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Q-less Golden Corral

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  • QIC: Jekyll
  • When: 10/27/15
  • Pax: Howitzer, Gecko, Cornhole, LEGOLAND, Lil E, Fish Sticks, Sir Tophamm Hat
  • Posted In: Golden Corral

8 pax gathered in a misty fall #gloom- perfect weather for a buffet o’ pain at the Golden Corral.  With no Q in sight Jekyll takes the conch first but soon followed by the likes of LEGOLAND, Cornhole and 8 minutes of Mary that gave all a shot to call out the pain.

The Thang-

Mosey to back of HT

COP- SSH, Merkins, SSH, Squats

partnered Wheel Barrows, burpee broadjumps

LEGOLAND: Kareoke, high knees, butt kickers

Cornhole: Wallsits, BTTW, Wallsits, BTTW

Mosey to jiffy lube wall: dip, derkin, step up series

bear crawl, crab walk series

dip/derkin series

calf raises

8 min of mary

If you read this far, you now know that the Q was supposed to be me…Hey! good news is I was there, right?

NMM:

ESPN #theocho was the count today.  Solid full body beatdown that hit all the parts.

  • Great to see Lil E this morning.  Sir Tophamm EH’d him back into the fold, I believe.
  • Don’t mess with Fish Stick’s rain jacket.  He’s killed for less than that.

Discussion in COT about being vigilant and stepping up our game when it comes to the internet and other avenues of inappropriate activity/porn at the finger tips of our kids.  It aint like when we were coming along and we snuck our neighbor’s playboys. The title of the latest sickest garbage that is going around schools is “Shrek is life, Shrek is love”.  It cuts through all of the filters, etc.  This is realistic cartoon short centers around molestation, sodemy, rape, gay themes, and more.  A student told my son about it at school and curiosity got the best of my him.  He can not un-see what he has now seen.  I will have to expedite the HEALTY sex talk with him sooner than I had planned.  Go through your children’s internet history, pay attention to what they are viewing, and stay engaged.

Jekyll

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Golden Corral is my kind of cooking…

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  • QIC: CSPAN
  • When: 10/20/15
  • Pax: Rock Thrill, Senator (Respect!), Fish Sticks, Spiderman, Cerrano, Zima, Family Guy, Crash, Howitzer, Jekyll, Legoland, Sir Topham Hat, Boehiem, & Dark Helmet
  • Posted In: Golden Corral

This morning was my first time attending Golden Corral, I know to some PAX that this seems like an old AO (shiny new things down the street –props to Jekyll on the #cyberbulling) so Senator and I gave a brief history lesson on Tuesday and expansion…and gaining friends and deliberate leadership #additionbydivision…#HIM…remind me and I will tell you the rest of the story…

Today was Sir Topham Hats 1 year anniversary #T-Claps and a very #FIT #HIM that we are blessed to have @F3TheFort

Disclaimer

Discussion on some running warmup as it was a brisk 37 degrees…lack of transition in the weather pattern…

And off we went for….

THANG:

Jog-O-RAMA

COP Warmup-O-RAMA

Extensive Arkloader (see lexicon) Series #Crowdpleaser

Sprint-O-RAMA

COP YOGA-O-Rama (not a professional)

COT

NAME-O-RAMA

Prayer & Praise

BOM

NAKED MAN MOLESKIN:

Today my sermon was about men needing to find another man to hold them accountable. We always try to appear that we have it all together. reality is we are all one phone call away from our world crashing down (ie wife, kids, job, parents, siblings, etc..). Be careful and wise in your choices and support network.

Rock Thrill gave me a great compliment and told me this was a #MEAT&POTATOES style workout, and that I got this #OldSchoolF3 thing locked down #2ndF

We never got more than a few hundred feet from our cars…I told you to not to run before my Q…

Where was Beacon?

Appreciate the swap with Aqua Man, really fun group today and great #Mumblechatter

We had 6 for #Crossroads with a study on Romans 6:23

Read your newsletter

Be a better man today then you were yesterday,

AYE!

CSPAN

 

 

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Loaves and Fishes… PAX please keep helping Columbia.

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Loads, nay, tons of support has been poured out on the Columbia PAX, but we are far from out of the woods. Spiderman is trying to garner support for a Columbus day trip to help folks start the clean up process. There will be A LOT to do. If you’ve been following the news, twitter, etc., then you’ve seen the devastation. It’s not widespread like Katrina, but for those folks affected, it’s close to that level of devastation. We are also still taking donations.

SO DONATE! Bring supplies to your AOs tomorrow and the rest of the week: Dry food, water (LOTS OF WATER), toiletries, clothes, and especially blankets or other bedding. EVERYTHING and anything helps. If you can’t make that, then drop supplies by my house: 7183 Meyer Rd. (near The Coop) We will be taking more loads down tomorrow and all week long.

Thank you for your generosity thus far. Let’s keep it going.

Someone tonight as they were dropping supplies by said, “It’s not much, but it’s what we could do.” I said that a lot of “not muches” makes a whole pile of “somethings”.

It made me think of the stories of Christ feeding the 5,000; or the account of the Widow’s Mite. Men, let’s cast in what we have, add it to the growing stacks, and make a dent in the suffering of another human being. The little we can do WILL MAKE A HUGE DIFFERENCE. We are promised it is so…

Additionally, if you have the means and are so inclined, here’s the link to the GoFundMe site: http://gofundme.com/9x5mxfv8

Helmet out…

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Columbus Day in Columbia

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Gentlemen,

As you know Columbia was hit very hard over the past weekend by severe weather.  Many of our F3 brothers, their families, and friends have been impacted.  Daily trips are already in motion to deliver water and other necessary items.  As the waters subside the clean up will begin.  Let’s converge on Columbia to help our brothers dig out and clean up.

Details:

Plan to cut limbs, shovel mud, carry furniture, etc.  We will coordinate with those in Columbia and refine the details as we get closer.

When: Columbus Day, Monday, October 12th.

  • Meet at 6:00 – 7:00 to collect donations
  • Depart 7:30am

Where:  Lowes by Baxter Parking Lot (Slo Burn)

  • 1640 Highway 160 West, Fort Mill, SC 29708

What to bring:

  • At least one case of water
  • Sawzall (battery powered)
  • trash bags
  • Face mask
  • Chainsaws
  • Loppers
  • Gloves
  • Rope
  • Hacksaws
  • Water
  • Shovels – (snow shovels and regular)

What to wear:

  • Solid Shoes or Boots
  • Jeans
  • F3 shirt
  • Gloves – I know you have some smelly ones somewhere that have seen their day in the gloom

BEFORE YOU GO:

A tetanus shot is highly advised for cleaning up a flood area.  You can get this taken care of at a CVS or Walgreens so please get this done.  Get this done in NC so you can complete it without a prescription.  Check your insurance coverage, I was able to get this done at no charge.

Please help us make an impact!

Count so far:

HC:

  • Spider-Man
  • Dark Helmet
  • Chicken Hawk
  • Deacon
  • Cerrano
  • Jekyll
  • Barry Manilow
  • Fish Sticks
  • Senator Tressel
  • Rebel
  • Smuggler
  • Boeheim
  • Jennifer Cameron – BAC
  • Hank Chou – BAC

 

Thank you!

Spider-Man

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Be a #HIM and help out the Columbia Community

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Gentlemen:
As you may (or may not) be aware, Columbia has been hit hard be storms and has gotten over 2 FEET of rain in the last couple of days. It’s a pretty bad situation for a good number of folks have had to evacuate and some have lost homes and other property.

There isn’t a ton we can do from this end until it stops raining, but we are mobilizing to collect supplies to deliver to our F3 PAX down there, so they can help Red Cross and others distribute to those in need.

WHAT YOU CAN DO:
Bring the following to AO’s where you post tomorrow and Tuesday: Food (dry), water, clothes, blankets, toiletries. Anything you’d need if you were suddenly rendered homeless. We are asking Site Q’s and Q for the day to collect and I will be in touch to collect it all to take it down to Columbia. We’ve been in touch with folks down there and he and I will be working out the delivery of goods.

If you want to donate go here: http://gofundme.com/9x5mxfv8

Please step up and help.

Helmet, out.

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Welcome to the Jungle

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  • QIC: Sir Topham Hatt
  • Pax: Gecko, Cornhole, Double D, Funhouse, Senator Tressel, Howitzer, Fish Sticks, Legoland, Crash, Sir Topham Hatt
  • Posted In: Golden Corral

10 Pax showed up for a rainy and humid beatdown at the GC.  As YHC stepped out to run to the AO this morning I thought the rain was no big deal.  However, when it felt like I was running through a rainforest in the Amazon jungle I knew today was not going to be easy.  As I got to the parking lot it was refreshing to see the Pax already gathering.  Only in F3 can you gather a group of men on a day like today.  If Pax show up in this weather you know they want the best you can give them.  No FNGs and another butchering of a disclaimer and we were off.

The Thang:

Toy soldiers kicked off the long mosey around bank, behind the gas station and around to the back of the HT with a few butt kickers, high knees to get loosened up.

COP: WMx15, Parker Peterx15, Peter Parkerx15, IWx15,SSH Burpees (5 SSH in cadence to two burpees. Rinse and Repeat until 30SSH are reached),

Senator Plank – CCDx10, 7 Merkins, Left Arm High (Roll to facing the sky), 10 Dips, Right Arm High (Back to Plank), 5 Merkins, 6″ twice

Line up on curve for Del Browns – 10 Derkins, Bear Crawl half of parking lot, 10 Merkins, Bear Crawl rest, 10 Derkins on opposite island of parking lot.  Repeat exercise back but with Crab Walks instead of Bear Crawls.  (Ouch!)

KoH Suicides-Staying in back of HT with last leg going all the way to side road by apartments           Round 1: Backwards Run out to each point, 20 Plank Punches, Run back  (LBCs until 6)        Round 2: Karaoke Run out to each point, 10 Single Leg Lunges, Karaoke back  (LBCs)         Round 3: Run to first station only, 20 Jump Squats, Run back

Abs: Guantanimo – Lay on backs in a circle with legs at 45 degrees. Each pack gets up and tries to push down the pax legs.  Each pax holds legs in the air until each pax has made a round.              Freddie Mercuries x 10

COT

NMM ; It was a pleasure to Q today and was humbled by the work everyone put in on a day with not the greatest conditions!  It was nice to give credit on the Senator Plank to the man himself, Senator Tressel.  Glad I could pay back the pain he gave me when he first showed it to me!  Three years ago today F3 The Fort had its first workout.  Double D and Senator Tressel were there for the first one.  I want to thank them and the other #HIM who have made F3 what it is today down here.  This thing does not happen by chance…There are a lot of men who have made this possible and I Thank You!

Announcements: (1) Run for Attention 5K -10/10 – www.runforattention.org (2) Fastest 5K – 10/17 (3)Christmas Party

Prayers to our F3 Brothers who have family members battling illnesses – Legoland, Cakeboss, Cornhole

Till Next Time!

STH

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