The Thang:

9 strong PAX joined toghether for a muggy block party – 4 fast PAX took off on a laces out route. 13 total.

Start off with a quick tour WEP on the path

Pledge of Allegiance

Selection of Blocks (they are all the same)

Run to each Drill Bit around WEP executing 10 Frog Leaps, 10 Merkins, 10 curls and alternating with 25 squats with block or 25 SSHs. (This took longer than the Q expected).

After completing one circuit the PAX headed to the hill north of COT for a Block Ladder with Abs – partner runs the block up while PAX #2 executes LBCs – rinse and repeat 3X.

Moleskin: ETS embrace the suck. Sometimes the suck is big, sometimes it is small either way we need pick it up, embrace it and keep moving forward.

YHC

This morning I was a last minute “relief-Q” for Old Bay whose daughter was in the ER getting 5 stiches in her head after being accidently struck with a baseball bat…#dudesdigscars?

We started with a BOM with a prayer for Old Bay’s family and daughter’s injury (update she is home and doing well)

High Quality Disclaimer (without Legal Counsel Present) + Airborne and his “magic belt” wanted to be “Laces Out” but selected to “Laces In” rather than #sadclown #solo

With Package, Green Wave, and I there we were never going to see grass today.

COP near the top of hill area of WEP parking area.

SSH, IW, CDD, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey to far Gun/Auto/Springs BLDG parking lot for “series of down and back across the parking lot”

The parking lot was about the length of a football field…we would run down do 10 of an exercise, run back and do 9 of an exercise…run back and do 8 of an exercise…you get the idea…Audit was not there but we managed to struggle our way through the counts…35 minutes was way too long to spend on this nonsense.

T-Claps to Airborne, Jeter, Boeheim, Corn Hole, Aqua Man, and Package for pushing the pace today.

#mumblechatter was excellent today with #Package # Tatanka #Twister #Boehiem #Hasselhoff

I see Corruption, SAW, Shipwreck, and Transplant needing to find a place to Q very soon #NOW

Today was more of a lesson on life, where even an “easy” exercise could be made difficult after sprinting backwards 100 yards…crowd favorite was the lunge walk flying squirrel combo…my legs felt like they stopped working… it was awesome to see the group dig in and #ETS #REDPILL….if today was easy, you cheated yourself…75% sprinting means your 75%…#HIM knows HIT training equates to success.

3 minutes of ABS

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

• #HIM = High Impact Man
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• @F3Winnsboro on Saturday 6/13/15
• Two new Friday options with Hive and Varsity (follow twitter traffic for details)
• Hog & Coyote on 6/20/15
• @F3Dads starts Saturday at WEP at 0930
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

And in case I have not said it lately, “Be a better man today than you were yesterday”

CSPAN – over & out

18 PAX arrived at WEP like Zombies on a brain hunt. Walking in, some running, from the gloom to figure out what YHC is mumbling about “3 C’s” on the Twitter machine. Challenges, Choices and Consequences are part of our life every day. From what socks we are going to wear to what temptation we are faced with and they all have consequences. Some not so critical (socks) to some being life impacting or even life changing. What are the C’s in your life and how do you deal with each one of them??

The Thang:

4 Runners – off for smooth cool 5 or so miles

14 PAX mosey the path of WEP for a warm up with stops at each drill bit (mile marker)

15 Merkins, 20 Squats, 20 Windmills, 20 Imperial Walkers, 20 Peter Parkers, 20 Parker Peters

YHC has some small coupons for PAX to carry to be their “Thorn in their sides” or their Challenge in life. It was not too cumbersome, but having to carry it everywhere as a reminder of what distracts us and what we carry in life. Pick up coupon and mosey to Springs Building

3 rounds of Bear Crawl across parking lot and sprint back to curb

Mosey to Front of Springs Building for:

3 rounds of 20 dips and 10 Derkins

Mosey to field next to Founders Bank

Partner Up for Crazy 8’s – Partner 1 runs figure 8, Partner 2 does exercise-flapjack

8 Exercises-

Freddy Mercury’s, Merkins, Jumping Lunges, Carolina Dry Docks, , Bomb Jacks, Monkey Humpers, LBCs, Burpee

Mosey to side of Springs Building for round of Rosalitas and Hello Dolly’s the back to COT

Moleskin:

Great PAX today and a little warm humid morn, but everyone worked hard and kept pushing. We opened the floor for the PAX to talk about their thorns or Challenges. We heard about Finances, marriages, work issues and family drama/differences. I find that any one of us PAX can relate to any one or more of these thorns/Challenges. What are our Choices around these and the Consequences of those choices? Bankruptcy, broken relationships/guilt, loss of a job or change of career, bitterness with family???

My thought is our 1st Challenge is whether or not to follow Jesus Christ and that choice has life changing consequences. By making that choice, the challenges we face each day are not just ours to make, but a collaborative effort with Jesus and he never disappoints. If you want to know him and make a choice to follow him in order to face challenges with him, please feel free to talk to me and the consequences will be Life Changing!

Honored and Humbled

Cake Boss

YHC had the pleasure to take the reins once again at WEP for a Thursday workout.  As the remnants of the Strawberry Fest still hung in the air 23 men gathered in the gloom for a promoted Dirty Dozens sweat-builder.

Warm-up

1. Mosey up the grass hill from the parking lot to the top of the park for some stealth counting warm-ups
2. 25 SSH
3. 15 IW
4. 10 WM
5. 10 Moroccan nightclubs

The Thang

Mosey back down to the main parking lot and hit the drill bits.  At each drill bit, do the following OYO

1. 12 Burpees
2. 12 Maktar Ninjis (I’m sure that is spelled incorrectly)
3. 12 Merkins
4. 12 LBCs
5. 12 Squats
6. 12 Diamond Merkins

Mosey to the next drill bit and SSH until the 6 gets in.  I don’t even dare to count the number of SSHs some of the Pax did…it was in the hundreds.  Rinse and repeat the above at every drill bit when the 6 gets in.  I did allow one 10 count about halfway through when the 6 came in but other than that, the goal was to keep moving.

After hitting the last drill bit, the early-finishing Pax got down to some more LBC fun until the 6 finished.

Mosey to the little lot across from veteran’s park

1. 12 Wall up & overs
2. 12 Bombjacks
3. 12 Jumping lunges
4. 12 CBLs
5. 12 Wide-arm merkins
6. 12 Dips

Bear crawl up the hill to the Gun lot. 12 Merkins, 12 Diamond Merkins, 12 Wide-arm  Merkins – Plank series.  Mosey back to COT

As always, the Pax worked hard and kept the pace.  My goal was to keep the heart rate up and the mumble chatter down.  I enjoy the mumble chatter but I LOVE it when there’s no time/breath for it because we’re getting after it.  We all owe it to ourselves to be sore from a workout – this is the 1st F, after all.  Truly a pleasure to lead such a wonderful group of men.

Announcements were made including 5/23 Winnsboro launch clown-car followed by 6/13 Fort-led Q.  Let’s show those boys what F3 and The Fort is all about…gotta give it away.  Also, the Murph, Cannoli Run,  Nun Run, and that crazy half marathon tour de AOs thin CSPAN is promoting!

Prayers for loved ones and friend in need and praise for kids graduating were mentioned.   Surely many more prayers and praise went unspoken but were felt.  CSPAN took us out in a sweaty, stinky BOM.  #ISI  #HIM

26 Men of the Pax showed up at LILO for a beatdown. While YHC was excited to see the attendance, I quickly realized that half of the Pax were clown carring (is that a word?) in for some BRR training. After some brief disappointment, away we went…

The Thang

Mosey around WEP to Circle Up (make sure to avoid the ferris wheel!)

Review Disclaimer – Forgot to do that up front

SSHs x 30

IW x 20

Windmills x 10

Mtn Climbers x 20

Dry Docks x 15

Mosey to hill

Jacobs Ladder #1

Merkins 10/1

Mosey to open field

Lunge walk to tree, sprint to 4th tree

Rinse and repeat x 3

Mosey to Statue Hill

Jacobs Ladder #2

Squat Jumps 7/1

Mosey to field for more lunge/sprint combo

Mosey to Stairway to Heaven

Jacobs Ladder #3

Partner up, Mtn Climbers 10/1

A little bit of an audible due to time

Burpees x 10 OYO

Moleskin:

5/2 Convergence at the Patriot. All AOs are closed. EH an FNG and bring it! Coffeeteria at Anna Js immediately after

5/30 Nun Run – See Twister for details

6/20 – 2nd Annual Hog and Coyote multi leg CSAUP event. See the pre blast here Hog and Coyote

Praise to Zima and his M on their 15th Year Wedding Anniversary. Prayers to those who were mentioned this AM.

Look forward to seeing you next time in the Gloom!

12 strong showed up for a little Laces In/Laces Out at WEP.  While 2 headed off to go yogging (soft “j” – which apparently is just running for an extended period of time) the remaining 10 decided it was a good idea to check out some of Fort Mill’s finest parking lots.

The Thang:

Little baby jog to the top of the hill grassed over gravel parking lot.

IW x 20

Windmills x 20 (remember when these were a rare novelty?  now they are done at EVERY SINGLE WO…..you’re welcome)

LBJ to the lot in front of the wall

Mountain Climbers x 20

Peter Parkers x 20

Parker Peters x 20

Low Slow Squat x 20

LBJ to the vistor’s lot along 160

Let’s try this cycle out – max perfect pushup (PER-fect pushup) then run up along the sidewalk and then down and around back to where we started.  Try this 3 times.  It *should* get harder with each turn.  O2 level running low.  Uh-oh.

LBJ to the Veterns Parking lot

Let’s try this combination out – bearcrawl/sprint/bearcrawl/sprint along the light poles on 160.  Let’s try it again.  Let’s try it another time after that.  Well technically it *wasn’t* going to do itself…..so we had to do it.  10-counts all around.

LBJ to the back bank parking lot along the cut-through

Let’s try a flat jacobs ladder – run to other side of the parking lot and do 7 burpees.  Run back and do 1 bombjack.  Then repeat until you do 1 burpee and 7 bombjacks.  How was that?  Awful?  O.k. just curious.

LBJ back to the light poles along 160

Let’s try out a suicide using the lightpoles.  You know what?  Let’s try that one more time.  Why?  Because I’ve blown through my Weinke and I can’t think straight right now.  #O2depleted  Anyone up for a 10-count?  New guy?  Sure.  Everyone gets a 10-count.

LBJ down 160 to the front parking lot facing WEP

Remember that max push up thing?  Let’s try that here with the run being around the island.  Awful again, right?  Let’s do it two more times.  Did I say we were going to do it for 10 minutes?  How about 7 because no one can breathe.  I know!?  Ab exercises!  Let’s do a couple to finish this thing off.  LBC’s, Dolly’s, Flutters?  Sure.  Alright then.  2 minutes to spare.  Let’s head back to COT.  All you got?  Sure.  What do I have?  Nothing left.

COT

Moleskin:

Great work by all the pax.  Too many #LarryBirds to name.  Thanks for letting me lead (from the 6 mostly) such a great group of men.  It is always an honor. 

Here is the power of F3 in my life.  Was talking with Dugger after the COT and realized that when available to attend an F3 workout I post 99% of the time.  When I have time to workout #SadClown style – I post 1% of the time.  If it wasn’t for F3 I simply would not have much in all 3 F’s.  It’s an amazing thing that we need to share with all men in our community.  Let us form a real life Army for Good.

Convergence at the Patriot in Rock Hill on Saturday May 2nd.  All other AO’s will not meet.  Dredd and OBT to be there.  Do not miss it.

2nd Annual Cannoli Run on Saturday May 16th  at St. Philip Neri Catholic Church.  50% of the proceeds go to the Fort Mill Care Center.  It’s part of our Italian Festival.  Check it out at spnitalianfestival.org.  Great opprotunity for 2nd F with the M and 2.0s.  Let’s push the 2ndF gentlemen!  (side note – they have really good dark Italian beer….haven’t found it anywhere else)

Prayers for sick familty members and the sudden loss of life that can even strike our most unsuspecting family/friends.  Gives us motivation to concentrate on the important things in life while we are on (as Dredd likes to say) the #BigBall.

Praise for how adoption can change many lives for the better.  Incredible example of #LivingThird.  Also time to celebrate birthdays for the 2.0s – they start to go by quickly even if you have 10 kids!  Really?  10?!  Wow.

Per CSPAN:  Be a better man today then you were yesterday.

AYE!

YHC had the Q today at LILO only a few days ahead of the Mud Run so I wanted to stretch the legs out a bit and add a little chance to the pain.  Enter 3 little white dice…

We started off with a little mosey to the church around the corner for some warm up (25 SSH, 20 IW, 15 WM, Plank series).  Next we attacked the steps of the little church – singles up and down x2 and then one round of doubles up, singles down.  Back to the parking lot and then “say hello to my little friends.”  Here is how the dice work, I roll them and then you multiple the individual numbers by 5.  First die – Merkin, Second die – Squats, Third die – Burpeess.

The Thang

Round 1 – Church parking lot = 30 merkins, 30 squats, 20 Burpees

Mosey to Anne Springs parking lot

Round 2 – 20 Merkins, 20 squats, 15 burpees

Mosey to the bricked area Anne Springs building

Round 3 (change up for terrain) – 20 double count step ups on short wall, 30 dips, 30 incline merkins

Mosey to Veterans Park

Round 4 – 20 merkins, 15 squats, 10 merkins

Mosey across street and up and down the stairs across from Veterans Park then keep moseying to Baptist Church parking lot.

Round 5 – 10 Merkins, 20 squats, 5 burpees

Mosey back to little parking lot across from Veterans Park

UP and over the 4-5 ft. wall x 10

Mosey back to WEP for quick 30 LBC and 20 Freddy Mercury

Runners came back about this time we were finishing up the Freddy Mercurys and a couple dropped down to join in.

COT with regular announcements and prayers.  CSPAN carried us out with the good word and it was another one in the books for the good guys!

15 PAX showed up for #LILO at WEP this morning, not knowing what to expect.  Only thing YHC promised was ups and downs, and secretly trying to make Crab Cakes splash merlot (which he never does cuz he leaves 5-10 minutes early to catch “the bus”).  5 PAX took off for a Thursday morning run, while the other 10 stayed for boot camp up and down style.

The Thang

COP – SSH x 25, IW x 20, Windmills x 10 (only cuz Cspan loves them, yoga freak)

Give quick explanation on ups and downs of life and that all exercises today involve up and down motions.  Mosey down the path to the right. Halt at drillbit 1 and do 10 CDD, 20 sit-ups, 30 squats, plank when done.  Get back on path and mosey to playground. 15 pull-ups, 30 dips, lap around the playground, plank when done.  Rinse and repeat.  Mosey to drillbit 2. 10 CDD, 20 sit-ups, 30 squats, plank when done.  Mosey to where drillbit 3 should be.  You guessed it 10, 20, 30 plank when done.  Mosey to 4th drillbit by hill.  Go to the base of the hill.  Further discussion on ups and downs.  Life is no different than exercises.  The down part is easy in exercise while the up part is hard.  In life it’s easy to get down on yourself, but much harder to pull yourself up when you are down.  10 merkins at base of hill, run up hill, 10 burpees, then down the hill, plank when done.  10 more merkins, bear crawl up hill, 10 more burpees at the top, run down, plank. 10 more merkins, run to top and stop.  At the top of the hill is a drillbit, so 10, 20, 30, plank.  Mosey to the next drill bit for 10, 20, 30, plank.  Mosey to the next drill bit, 10, 20, 30, plank. Mosey to the base of stairway to heaven.  This time it’s Jack Webbs to heaven.  1 merkin, 5 jack webs at first light, run to next 2 merkins, 10 jack webs, up to 5 light poles.  Run back down the hill and plank.  Repeat with only 3 lights but 2-10, 4-20, 6-30.  Finish with COT and BOM.

At COT we met up with the 5 guys that ran, but before doing nameramma, YHC finishes his talk on ups and down.  Last spring break, I was up in Wisconsin, visiting my dad who had just been diagnosed with pancreatic cancer.  It was down place for me.  As was his death 3 month later in June.  What got me through the tough times being a part of F3.  Knowing guys were praying for me and there to support me helped get through this down part.  So just know if you’re down, there are F3 brothers here to support you.

Announcments – Cspan’s usually list of: 4-11 and 4-12 runs, 4-18 and 4-25 Gastonia, 5/2 – Dredd at 1 year of RH, check email for others.

Prayers – Menthol and has 95 year old grandma, Duggar and his famiy/living situation as they renovate home (M due in a little over a month, Flattire and his M and she goes through breast cancer treatment, IKEA from Isotope and the passing of his M Tiny Dancer (FIA) from an accident over the weekend), safe travels for PAX traveling over Spring Break

Moleskin – Always an honor to lead this group of men.  Sometimes I come up with hard workouts and then try to fit a message into it.  Today was message first and make the workout fit the message.  I hope everyone enjoyed the message as much as the 10, 20, 30 plank.  When you’re down, sometimes all you need is to get a hold of one of your F3 brothers to help lift you back up.  Whether it be in a workout or in this thing we call life.  Be there for each other.  Lock Shields.