After a dark and stormy night, 11 Pax posted to the Quagmire, and a wet Quagmire it was.  Kudos to Royale and Witch Hunt for taking the challenge to post rather than Fartsack their way into the week. Much respect for you guys after a challenging Mud Run weekend.

Weather: 65 with periods of rain and lots of moisture

The Thang:

Starting with some high knees, but kickers and Sasquatch style dynamic stretching to the COP:

COP:

• Windmill x15 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Peter Parker x15 IC
• Side-straddle Hops x25 IC

With a short Mosey to just beyond the fountain, YHC thought he would try a little Bear Crawl Ring of Fire, Bernie Sanders style.  Everyone got to do the Merkins after a period of bear crawl rotations. This started to feel a bit like musical chairs, but no one was eliminated.

Next up was the Bearmuda Triangle – 1-2-3 sets of Burpees with a bear crawl mosey between stations.  This was repeated 3 times.

Mosey to behind Old Navy for a quick round of Triple Nickel, inclusive of American Hammers (5), LBCs (5) and running in between (was tempted to bear crawl it but felt I would have a mutiny on my hands).

Long Indian Run over to the HomePlace (is that the name of the store?) for some Al Gore Peoples Chair and Ascending Testicles (Derkins on the wall at 10 degrees, 45 degrees and then BTTW, if you have it).  This was repeated 2 times, on for each ascending…I’ll stop there.

Mosey over to Target for a half round of 11’s with more American Hammers and Plank Jacks.  Most of the Pax made it to 5-6 before we had to mosey back to the COT.

COT:

Announcements

• May 7 Olde Town Rock Hill Convergence – all other AO’s will be closed for this 2nd year anniversary.
• May 19 – White Water Center – read the newsletter
• May 21 Fastest 5K
• May 21 Cannoli Run – be sure to sign up to support our brother Bolt
• F3 Dad’s Camp in August
• F3 Knights game
• Do Blackbasts shortly after your workout
• Read the newsletter for other important announcements

Prayer Requests

• Lori – Friend of Cornhole’s M – Has battled cancer for the last year and has been taken off of the feeding tube
• Praise for Smokey’s daughter who is advancing well with her medication and has follow-up appointments to continue the recovery progress
• For any injured Pax
• For those who we are EH’ing and they are not fully aware of the benefits of F3.

It is always an honor to Q amongst a great group of people.  I am coming up my 9-months of F3 and would have never imagined I would be asked to lead these workouts, no less back to back.  F3 has been a true blessing for me in many ways, and I have all of you to thank for it.

Till next time…

It was good to see some new faces at the Swamp, I mean Quagmire this morning. I always get confused with the name since it is at the same location.  A total of 18 men showed up for the beatdown, including Zima with his backpack in tow.

The Workout

Warm-up stretching in front of Best Buy: Heels to back, Heels to chest, Hip circles in and out

Short jog to the back of Just Fresh for some exercises in cadence:

SSH (x25)

Windmill (x15)

Imperial Walker (x15)

Merkin (x10 + 6” hold)

Mountain Climber (x10)

Merkin (x10 +6” hold)   * Bing favorite

Mosey to the back of Target, plank position while each person walked along the wall with their hands on the ground and feet against the wall.

LBCs when finished.

Mosey to the front of Target, lunge walk to the first entrance of the store. Next, run to each red ball, 10 Caroline Dry Docks at the first ball and +5 at each additional ball.  So 10,15, 20, 25, 30, 35, 40, …It sounded like a good plan, but it was very painful!

Short mosey to the traffic circle, bear crawl around half of the circle, and jog to the fountain.

20 Step ups

Jog around the shopping area back to the traffic circle, crab walk around half of the circle, and jog back to the fountain.

20 Derkins

20 Dips

Mosey to back side of River Bleu for a chance to catch our breath with the People’s Chair. We took turns running up and down the stairs to the patio deck.

Mosey to the front of Petsmart for a pair of jog/sprint sets.

Announcements:

April 30^th – Mud Run

May 19^th – Whitewater event link to details: http://f3nation.com/2016/04/14/f3-goes-to-the-wwc-pre-blast/

May 21th – Fastest 5K

Prayers/Praises:

 Qwerty – prayers for the new addition to his family.  Great to see you back in the gloom!

Tater – prayers for his M’s health.

Witchhunt – prayers for his father’s continued improvement in health and their participation in the upcoming Mudrun.

Mr. T – prayers for the families who were impacted by the vehicle break-ins at Regent Park.

Thanks for the opportunity to serve. It is always an honor!

Conditions were perfect and 59 degrees at launch

I am already sick of summer heat and humidity…has anyone seen where our spring sprung? Mostly because it is already feeling like summer…and we are in “sweaty” season…

Disclaimer

Welcome/ warning to our FNG

And we were running, looping our way through the parking lots, and never got too far from our 6, and as always…we never left a man behind…lots of #chatter today…

COP with a few of my favorites, and hand off to Short Sale

Short Sale had a very strong COP, good cadence, he seemed confident and very ready to Q an entire workout on his own. He hands the Q back to me, we were off and running again…

Form up in front of Best Buy, our course is the cross walks from Best Buy to Pet Smart, lots of variety, lots of moaning, lots of #chattter…really fun group…nobody ever complained when Short sale dished out the pain…

ABLAB at Best Buy

Name-O-Rama & Count-O-Rama

Prayer or Praise

BOM

Naked Man

Great VQ from Short Sale = get #HIM into your rotation

Congrats to Cornhole on his race over the weekend, nice to see him post on Monday following a very difficult race

Welcome to FNG =Red Skull

I will always say to “read your newsletter”

Prayers for our P200 men this weekend & P70 FiA ladies

Be a better man today than you were yesterday,
AYE!
CSPAN

10 strong to bid the cold weather farewell!

I am so ready to bring back the short’s……. Enough dreaming I have a job to do here!

Must keep the PAX’s warm!!!

We start off with a slow mosey to Home Depot including some High Knees and Butt Kickers on the way.

Circle it up!

20 Wind Mills, nice and slow this is a stretching exercise,

25 Side straddle hops,

20 Imperial Walkers, and time to move around a little,

Get down on 23 Mountain Climbers, and hold it

Followed by 15 Carolina Dry Docks, On your six! Oooops!, Recover,

14 Low Slow Squats, Now on your six,

25 LBC’s In Cadence!!

Roll it over for 15 Merkins, back on your six!

Clockwise 10 count from each PAX with the Protractor (5 degrees, 90,5, 45, 90, 5, 45, 90, 5, 90)

Recover!

Lets mosey to take a look at those beautiful red Target balls….hmmm….

I hate those things none for you, on we go around Target to the City Tavern balcony.

Grab a partner 1 grab a mat and head to the top of the balcony,

Jack Webb time…

Merkins in the Parking lot, Jacks on the Balcony… Begin and rotate.

Like all new things some confusion tries to stop us but we power through.

Mosey to the Home Depot rear wall we say and have a seat! One must rest long enough to give everyone a chance to show there awesome ability to count to ten. Some much faster than others… hmmm

While your partner displays his amazing Ab dexterity, Sprint to the back wall of the alley Corridor touch the wall and return. Trade places, 2X some 3. Plank and cheer on the finishers.

To the fountain we go,

30 Shoulder Dips and 20 Derkins, OYO

15 Freddy Mercury’s in Cadence,

Mosey to COT

Can you believe we still have time for a share-o-rama

Royale – Dying Cockroach – In Cadence X15

Main Frame – Rosalita’s – X15

Bart – Flutter Kicks – In Cadence x15

Prayers and Praises with my Special thanks to all whom were able to make it and continue each week!

Thank you for Corn Hole, volunteering to take us out and set us free on the world!

Beautiful Monday morning in Steele Creek with clear morning gloom, light wind and 50 degrees.  I’m always happy to see how many people are showing up out in Steele Creek at the Quagmire and The Swamp.  We had a strong showing again this morning, and Vinny pulled in on two wheels at 5:14am…right on time!  So I started with the disclaimer and a little something I wanted to share.  I enjoy reading the backblasts from our region and usually steal and idea or two, so my apologies for not giving credit where it’s do, but recently someone wrote about the bible verse, “You reap what you sow.” I shared with the PAX this morning my own life experience that I’d been struggling with.  See below in the Moleskin for more.

The Thang

Mosey from Chick-fil-a to Home Depot parking lot. On the way High knees and butt kickers.

COP

20 IWs, 30 SSHs, 25 MNCs, 11 Merkins (forgot to change cadence @ 10), 20 MCs, downward dog, honeymooner, 20 Plank Jacks

Mosey the back road to Target.  I warned everyone on Twitter there would be red balls on Monday!

Bear crawl to 1st ball: 2 burpees: Power jumps to next ball: 2 burpees: Rinse and repeat until the 10th and final ball.

Quick 10 count then Mosey to hill by the Bank.  We waived to our Rucking PAX that were already using the hill.

Hill Sprints: 7 Bomb jacks at the top 7 Squats at the bottom.  Reduce by 1 until complete

Two 10 counts: mosey back towards Chick-fil-a but we had a few more stops…

Since Puddles returned from his week long vacation we did his favorite exercise.

Jack Webb:  1 Merkin to 4 over head arm raises until multiplier 10 (All of this writes so easy but it was a lot of work today!)

12 minutes left so mosey to wall by Office Depot

Peoples Chair: 3 10 counts by PAX: then BTTW – rinse and repeat 2x

3 Minutes of Mary:  10 Flutter Kicks, 10 America Hammer, and 20 LBCs

Mosey to COT

Announcements:  Yeti & 2nd F after 2/20, Fuel Challenge

Prayers for safe travels, Bing’s Sister in Law and finding the right path

Moleskin

Recently one of you wrote about “Reaping what you sow.”  My one word for this year is “Deliver” and I found this example as one of many of the things I am not delivering to those most important to me.  I struggle with my 7 year old son and why he’s not very gifted in sports.  I never was, but for some reason I expect him to be.  He never wants to practice, doesn’t shine on the teams he plays on, and seems disengaged when playing.  That Bible verse reminded me why.  I’m the Dad… if I don’t instill this passion in him who is?  I’m the one working late, not able to make his practices, and don’t get out there with him on weekends to play because I feel it’s MY time to relax.  So I reap what I have sown, and in the process I’ve been lazy.

I then asked the PAX that this morning you will get only what you put into your own efforts.  Only you can push yourself hard enough to make that difference.  So it’s you versus you out there in the gloom, we’re just her to give you a little push further, and to help you when you struggle.  They all did great.

Honored to lead this great group of men this morning!

It was a rough start to the morning. YHC was feeling a bit under the weather with a cold, sore from falling into a sinkhole at Alcatraz, and grumpy from the Patriots loss. It was not enough to keep me away from Quagmire. After a quick disclaimer, we jogged around the parking lot dodging ice patches. We managed to get in a set of butt-kickers and high knees before COP.

COP (in cadence): 

SSH

Moroccan Nightclub

Mtn Climbers

Merkins + 6” hold for 10 seconds

Windmill

Imperial Walker

*YHC almost had a wardrobe malfunction during the SSHs, not use to wearing long pants usually wear shorts

Next, we went back in time, when Fish Sticks was just a minnow. My childhood home was mainly heated by wood. The electric heat was only used when my grandmother was staying with us.  My brother and I were responsible for supplying the stoves with wood.

The PAX simulated chopping and transporting the wood.

Modified Lunges with overhead swing (chopping the logs)

Modified Swat with side reach (loading the wheelbarrow)

Partner Wheelbarrow

(Rinse and repeat x 3)

Mosey to the back of the Wine Cellar for People’s Chair and Balls to the Wall. Short recovery lap around the parking lot.

Mosey to the Fountain for some Burnouts (1 minute of exercises) followed by a ½ lap run.

Exercises:

LBCs

Merkins

Squats

Dips

Flutters

Mosey back to COT

Great job by all this morning.  It is always great to start off the day with a group of men who challenge and push you to be better in all aspects of life, not just physically.

Announcements

 Fuel Challenge – Kicking off week 2

F3 Expansion to York – January 30@0700 York Comprehensive High School

Oral Cancer Foundation 5K – February 6^th Baxter Village

Yeti – February 20@0600

3^rd F Accountability – Topic of discussion at all bible studies this week

Prayer Requests

 Royale’s family

Those unspoken