YHC had the Q at LILO and decided to break out of the routine a bit and mix things up. Often time we go through the workouts and zone out. After a few months of posting, the counting becomes second nature and the PAX are just spitting out numbers without any thought. To be fair, there is absolutely nothing wrong with just getting lost in a workout and turning the mind off. However, we need to exercise those hat holders every now and then and that was the plan…

WARM-UP – these were counted in reverse cadence… “4-3-2-“Rep #” and we started from the top and worked back down to “1” The PAX found out early that breaking from the norm isn’t as easy as you would think.

10 WM
20 SSH
Plank Series
20 Squats
Something else that I forgot…

MOSEY TO PARKING LOT ACROSS FROM VETERAN’S PARK AND PAIR UP

After pairing up, each partner does their own exercise BUT counts for the other partner. The idea is to focus on your partner instead of yourself. As anticipated, the PAX got into a rhythm where their movements were synced even while doing different exercises. The Exercises were:

1st SET
Partner #1: 10 Double Count Merkins
Partner #2: 10 Double Count Squats
— switch and repeat —

2nd SET
Partner #1: 20 LBCs
Partner #2: 25 Single Count Squats
— switch and repeat —

NEXT UP – MEMORY TEST: Assign a number to your group (1-5 today). YHC previously placed two sheets of paper with a series of 7-digit numbers at two different spots downtown (one by Pucker Butt and the other at the Playground on the upper hill)

Partner #1: Run up to the Playground, find your group’s number and memorize the 7-digit code. Run back and repeat it to YHC to confirm it is correct. If incorrect, all Pax do 10 burpees.

Partner #2: 25 Mtn. Climbers, 10 Muscle Ups on the wall, 10 Slooow Merkins, 20 SSH

All Partner #1s came back with the right code….Congratulations – 10 burpees for everyone!

Next was same as above, except Partner #2 ran to the sheet of numbers posted by Pucker Butt. Same result – all Partner #2s came back with the correct codes….Congratulations – 20 burpees for everyone!!

MOSEY TO PICK UP THE SHEETS and then a rambling search for a place to perform Balls to the Wall (45/90/45).

MOSEY FROM MAIN STREET TO SYNERGETIC BENCH AREA

– 10 Burpee Box Jumps onto bench/wall area
– Step-ups (10 each leg, no switching)
– 20 Dips

MOSEY BACK TOWARDS WEP

– 50 yd. sprint along the way
– Join up with LacesOut Pax and mosey along with them until….CSPAN mentions something about this being a running group…

YHC, always seeking to accommodate the PAX and adjust to their comfort level, takes this comment to mean “I dislike running, I’d rather do burpees” Sounds good – 10 burpees OYO and then head over to the COT to stick the landing at 0600.

Thanks to the LacesIn PAX who endured something different today and got in a surprising 2.25 miles of running along the way. Announcements mirrored the news letter and special prayers and praises were mentioned, including thoughts on F3-Lexington Pax “Nail Pop” and the loss of his young child, Walker. At the end the PAX created a little #WalkerStrong video to send our love – great suggestion by Stang.

Thanks again for the honor of leading – hope you all had fun!

Nice Spring morning at WEP. 11 showed up. 4 decided a run was a better idea than a bootcamp lead by YHC. One of those was Zima. Just wish for once that Zima would post to my Q instead of going for a run #scared Nice long disclaimer was given and off 7 of us went.

The Thang

Big lap around the park with butt kicks, high, knees, toy soldiers and knee pulls. Circle up at the parking lot for COP

In Honor of Kobe:

SSH x 60 (cause he dropped 60 points in his last game)
Windmills x 20 (played all 20 seasons for the Lakers)
IW x 24
Merkins x 8
Mountain Climbers x 24
Peter Parkers x 8

Mosey over to Big Parking lot across from the gun shop. 20ish minute AMRAP 4 corner workout. First corner 8 Merkins, second corner 24 Squats, third corner 8 Carolina Dry Docks, fourth corner 24 LBC’s.

After 20ish minutes we moseyed down the big hill and over to short wall in front of the Synergy building. 8 Derkins, 24 dips. Rinse and repeat. Then 8 box jumps onto the wall, followed by 24 stepups (12 each leg). Rinse and Repeat. Mosey back to WEP for COT.

Announements – 3rd F tomorrow morning at Eternal Church offices at 6:10 AM, topic of Fatherhood. Fastest 5k on May 21st.

Prayers – Zima’s 2.0 and issues at school.

Moleskin
1. Once we got 60 SSH, they wanted to go to 100. Well Kobe didn’t score 100 last night so we stopped at 60.
2. Pebbles is a beast, I think he lapped the group about 10 times during the AMRAP. He may have been just running. I never saw him doing any of the exercises.
3. Beacon shaved.
4. I’m honestly not that big of a fan of Kobe, but I have to respect everything that he has accomplished in his 20 year career. The fact that he played 20 years for 1 team is one of the things that impresses me the most about Kobe, especially in this day and age when players jump ship left in right for more money/to win/don’t like the coach/input other excuse. To play for one team through good and bad says alot.
5. In case you don’t remember the Charlotte Hornets drafted Kobe Bryant and then traded him to the Lakers. For Vlade Divac.
6. Thanks Twister for the opportunity to lead this morning.

Till next time #getbetter

Longshanks out

6 Boot Campers and 1 Runner, (Fun House), showed up at LILO to get their Thursday started with some fitness and fellowship.

YHC went to bed last night fully anticipating working out in a downpour this morning.  Instead, we had near perfect conditions and got to hear Twister belt out some classic country tunes. The flag was planted, the disclaimer given, and the mosey began.

Mosey to Springs Building

Dynamic Warm Up – High Knees – Toy Soldier – Butt Kickers  – Back Stretch – Bar Stools

Mosey back to the park

Real Warm Up – SSH x 20 – IW x 20 – Squats x 20 – Windmill x 20 – Mountain Climber x 20 – Plank – Peter Parker x 20 – Plank – Merkins x 10 – Plank – Parker Peter x 20 – Plank

Mosey to the Playground – About this time the mumble chatter turned to Merle Haggard, (RIP), and other country music legends.  Twister belted out the Johnny Cash classic “Folsom Prison Blues”, hence the title of the backblast.

Partner Up – Lap Around Lot Playground and switch with your partner until you reach.

100 – Dips – 150 CDD’s – 200 LBC’s

Mosey to Paved Trail

Twister reminded us that our center needs to be in Christ.  When we begin to move away from Christ as our center we lose focus, or focus on the wrong, (worldly), things.  We need to know and remember our foundation and continue to build this relationship.

Modified Drill Bit – The PAX picked 3 Ab exercises, (Flutter Kicks, Grave Diggers, Freddy Meruries).  At each post we did 20 of the exercise until we reached the top of the small hill.

At the Hill: Bear Crawl up – 1 Merkin – Reverse Bear Crawl Down -2 Merkins – Keep going until we reach 5 merkins

Head to the COT

Moleskin – It is always great to lead this group of men especially at the place where it all started in Fort Mill.  F3 has meant a lot to each of us and the impact we are having on each other and our community is incredible.  Don’t stop head-locking men.  There are a lot of men that need this.

I had been looking forward to the Q at Laces In for some time and thought I would mix it up by inviting my good friend Dark Helmet to help out with the fun. As I rolled in there were quite a few Pax and I was counting headlamps to see who was “In” and who was “Out”. Also, prior to arrival I was reviewing some questionable posts on Twitter and the responses that were flying. Wonder Twins? Ace and Gary? It’s always entertaining to get the Pax fired up before a post. 5:15 came, disclaimer disclaimed(ish) and off we moseyed (without Dark Helmet who was still en route).

The Thang
Short mosey towards 160 and circle up for COP where DH met up with us

• Windmill IC X10
• Cherry Pickers IC X10
• Walk Out to Plank OYO X10
• SSH IC X30
• Merkins IC X15

Mosey to Springs Global for the first part of our Bear Themed workout.

Ascending Curb Crawl: Bear Crawl from one side of parking lot to other, complete 1 Derkin, Bear Crawl back and complete 2 Derkins, continue until you reach 13. YHC was kind and gave a slight recovery in the middle. Mumblechatter ensued.

Mosey to WEP for the second phase of our #shoulderama

Bearmuda Triangle: 3 cones in a triangle placed approximately 30 yards apart. Bear Crawl to 1st cone and complete 1 burpee, Bear Crawl to 2nd cone and complete 2 burpees, 3rd cone and 3 burpees. Rinse and Repeat 2 more times.

Hand Off to Helmet

Mosey to the base of the hill at the parking entrance. Line up in 2 lines with equal pax. In a fine rendition of an Argentinian/German/Latin accent (not quite sure what was happening here), DH explained we would have a Bear Crawl Relay up the hill. He explained that this is not U vs U but You vs the other guy, so beat him. Check the moleskin for details. After the Relay Race, losers had to pay 10 burpees while the winners had to pay the same. With time left, we had a partner carry relay that kind of fell apart, but we all had a chance to participate.

Mosey to the parking circle for some Mary and we’re done. Runners came in for the last few minutes.

Moleskin
I cooked up the idea of the Bear Trap about a week ago and was looking forward to springing it on the Pax, so there was a lot of excitement when I saw the numbers. Bear Crawling for the better part of 45 minutes is not recommended but if I’m going to suffer, it’s with my brothers. Here are my notes from the workout.

• Dark Helmet is no longer allowed to tweet on my behalf (see Wonder Twins, Ace & Gary)
• P200 has seemed to have no effect on the Pax. No recovery needed for The Fort!
• Mumblechatter was high (Yes) and topical (not really)
• Workout must have been good because Longshanks wanted to knee me in groin and punch me in the face (big Tclap from that guy)
• 3rd Round of Bearmuda Triangle was definitely the #crowdpleaser. The collective gasp/sigh from the Pax was music to my ears
• Convinced Pebbles is part Bear. He probably had a sub 7:00 pace bear crawling.
• Thanks for playing the finish line Anchorman
• Barry Manilow executed a perfect duck and roll on his sprint downhill (hope you’re okay brother)
• Dark Helmet needs an accent coach if he’s going to go into “character” often
• Great to see Kotter “Rooter” back out

Announcements
There were quite a few and my memory is terrible. Check the newsletter

Prayers & Praise
Prayers for people suffering with cancer and illness
Prayers for Pax traveling
Praise for Easter
Remember what this weekend is about

Zima and Helmet Out!

With only 6 pax strong enough to face the LacesOut/LacesIn challenge at WEP – the Q had to be one of them, right?!  When 3 put on reflective vests and headlamps to yog (soft J) for an extended period of time (#F3RunClub) the Q had to be one of the remaining 3, right?  Right?!?  Well….after staring at each other for a couple minutes – waiting for a disclaimer to start – it became evident that the Q was a no show.  We’ll have to wait for Twister to identify the guilty party at a later date.  YHC decided to try some experimental jazz style Q and 3 strong and unknowing pax headed out into the gloom to make each other better.

NMMS:

Little baby jog to the side lot at Springs for warmup COP

IWx20, WMx15, Toy Soldiers x 20, Low Slow Squats x 15, Mountain Climbers x 20, Moroccan Night Club x 30

Warmup Over

Little baby jog to the visitor’s lot along 160

Perfect Push-up – AMRAP with PERFECT form – once you break form – get up and run around the monument.

Rinse Repeat – your reps should drop considerably

Rinse Repeat Again – your reps should drop drastically

Little baby jog to the steps across from Downtown Fort Mill

Jacobs ladder with push-ups to start at the bottom – then run up the stairs and around down the grass hill then back to the bottom of the stairs.  Start with 7 then decrease.

Little baby jog back to the side lot at Springs for 6MOM

Reverse crunches (thanks Cornhole!), LBC’s with feet on the ground, Rosealita’s, Dying Cockroach’s, Flutter Kicks x 15

Little baby jog to COT.

Well done, men!  Great effort and mission accomplished in making each other better men this morning.  Always an honor to lead – even with zero notice.  Need to start the ‘EH effort around the circle of pax that you haven’t seen lately.  6 on a Thursday at WEP is not acceptable.  Also there are plenty of sad clowns in Fort Mill that still need F3.  You will know them when you see them.  Just ask the question – it may be the exact question the man next to you wants to be asked.

Aye!

You can always count on Pusher for an appropriate old school rap lesson.  After the Ice Cube reference made it’s way to the Twitterverse this morning, this Fort Mill home boy had some researchin’ to do.  Now our day might not be as exciting as Ice Cube’s but nonetheless, It was a good day.

21 PAX came out to help YHC celebrate the 1st anniversary of my heart attack. So since we were all on the top of the grass…well you know.

Split into two groups with Double D getting ready to take the Laces Out Pax for an interval workout around Walter Elisha. Quick disclaimer and apologies to Cupid for not being better about IDing him as an FNG. And we were off.

The (Laces In) Thang:

Mosey to the parking lot near 160 for  Cardiac Rehab style warm-up. Some swaying and stretching I learned in my recovery that I still use for warm-up before any F3 workout or run I do. Transition onto COP with the usual suspects SSH, IW, Squats,MCC and Peter Parkers.

Mosey back to the WEP sidewalk to hit the drillbits.

1st Drill bit 10 Merkins, 10 Squats, 1 minute Plankorama

2nd Drill Bit 10 CCD, 10 (each leg) Lunges, 30 LBC

3rd Drill Bit 20 MNC, 1 minute Air Chair, 20 Freddie Mercury

4th Drill Bit 10 (each side) shoulder touches, 10 count Monkey Humpers, 15 each side Russian Twists

5th Drill Bit 10 Burpees OYO

Rinse and repeat. Laces out came back just in time to join us for the second set of 10 burpees. Mosey to COT.

Announcements

Cupids Cup 5k 2/13/2013 (tinyurl.com/cupidcup2016) Thanks to all the Pax who have supported me through donations or are running with me.

The Yeti 2/20/2013

Foundation For Fort Mill Schools Chili Cook Off 2/27/2013

St Anne’s Nun Run 5k 4/9/2015

Prayers

Trucker’s father – possible stroke

Destiny’s company trying to land a big account because he knows it’s the best thing for the other party

Dawg Pond – looking for work

We all get Valentine’s Day right.

Praises (NMM)

I had the cold air in my lungs and my F3 Brothers by my side. I look back at my heart attack and shudder sometimes. But then I take a deep breath and know God has a plan for me.  I thank him for all my blessings; my family, F3 and my improved health. And I pray that he gives me the strength to keep moving forward.

It was a good day!

Boeheim

Aye!