14 attended a beatdown that was slightly more than moderate for a Slow Burn Friday (I actually apologized at the end.)

Left leg stretch
Right leg stretch
Tunnel Touches
Lo Slow Squats
Box cutters

MOSEY to find grass…

Left leg stretch
Right leg stretch
Morraccan Night Clubs
Merkins and Planks w/ Merkins
Flutter Kicks

Mosey to find stairs
PARTNER UP

Partner does LBC’s while partner runs
3 Rounds of stairs (Yes, Flat Tire, LBC’s the WHOLE TIME)

Mosey back to grass

12 Shoulder tap Merkins, 12 squats, 12 LBC’s, while partner runs a lap
12 Imperial Walkers, 12 Monkey Humpers, 12 Flutters, while partner runs a lap
12 Mountain Climbers, 12 Calf Raises, 12 Freddy Mercuries, while partner runs a lap

Mosey back to Chick for COT

PRAYERS TO BE LIFTED UP:
Wrenn – Girl with leukemia
Olaf’s daughter Carson – Happy Birthday — wife, Ann, complicated pregnancy (prayers needed)
Twister pointed out how joyful it is to see all the PAX and how cool it is to be together each morning.

GRACE – God’s Relentless Abundance at Christ’s Expense

We all have been given it (GRACE) and should be and are thankful for the abundance. Always impressed with the testimony that I hear from the PAX. The growth in so many guys over these past four years is tremendous.

Assassin –

Thursday I hit The Ranch after months of using the “Thursday is my off day” excuse. Turns out even old guys can modify at The Ranch and live through the workout. Thanks to Sir Topham Hat for throwing it down Thursday and inspiring my Q at Slow Burn on Friday.

Props to Flipper for coming out after an extended hiatus. Props to Sapper for making the tour from Rock Hill.

Disclaimer, etc

The Thang:
Mosey to the lot behind/below Chik fil A and circle up
IC …Windmill x 10, CDD x 10, Imperial Walker x 10, M Night Club x 10, Squat x 10, LBC x 15, Travolta x 10, Freddie Mercury x 10
Line up on one end of the lot, cross the lot, 1/3 Bear Crawl, 1/3 Inch Worm, 1/3 Crab Walk

1st Round of suicides
run to first station, Flying Squirrel x 10, back to start
Flying Squirrel x 10, Squat x 10
Flying Squirrel x 10, Squat x 10, M Climber x 10
Flying Squirrel x 10, Squat x 10, M Climber x 10, Monkey Humper x 10
Flying Squirrel x 10, Squat x 10, M Climber x 10, Monkey Humper x 10, Merkin x 10

2nd Round of suicides
run to first station, Bombjack x 10, back to start
Bombjack x 10, LBC x 15
Bombjack x 10, LBC x 15, Plank Jack x 10
Bombjack x 10, LBC x 15, Plank Jack x 10, CDD x 10
Bombjack x 10, LBC x 15, Plank Jack x 10, CDD x 10, 5 Donkey Kick

Mosey to the rail next to Lowes
Dips x 15, IC
Calf Raise, straight x 10, point out x 10, point in x 10, OYO
Incline Merkin x 5, one arm (left) IM x 5, one arm (right) IM x 5
RINSE AND REPEAT

Mosey back to COT

Looks like we made it,
Barry Manilow

26 PAX came to the Baxter Chick filet ready to end the first week of Fort Mill Schools back in session and get their weekend started. 0515 hit and YHC did the obligatory disclaimer and such. Informed the PAX there has been mention of too much complaining and not enough encouragement, and with that I was brutally assaulted with words and foul language. I wiped the tears away and we took off for a mosey down to Empire!

Once in front of Empire we did

• butt kickers down the lane
• High knees back
• Karaoke down
• Karaoke back
• backward run halfway, turn and sprint
• backward run halfway, turn and sprint

COP

• SSHs, Mekins, Imperial Wakers, Wide Arm Merkins, Hillbilly walkers, LBCs, some other stuff that I’m too tired to remember and due to mumble chatter I can’t think of

Split into 1’s and 2’s for the NANTAN showdown.

Mosey over to lot next to lowes. one line for the

• 1’s Pusher’s Squad of street corner punks
• 2’s CSPANS clan of misfits from the Fort

1. First Round – BEar Crawl to each cone and get to end. Guys in line do Lunges/Calf Raises
2. Second Round – Backward Bear crawl around each cone and get to end. Guys in line do Lunges/Calf Raises
3. Third round – As team bear crawl and perform exercise on Cones.
4. Fourth round – As team bear crawl and perform exercise on Cones flap jack to other line

Mosey back over by Baxters Bunch and Circle up

• Freddys. Protractor, Rosalitas, Hello Dolly’s, Superman’s. Parachute. Mak tar chis
• COT

Prayers for Tim, Tony and Senator Tressel for healing and God’s peace. All PAX dealing with forgiveness and relationships.

I spoke to the PAX about forgiveness and our need to know SKY Q, our need for forgiveness and our duty to extend that to others. Forgiveness brings relationships closer and tighter. Our vulnerability opens our heart to forgive and show others we are not perfect but are willing to admit it and change. My challenge to the PAX was to reach out to those difficult relationships and extend an olive branch. It is a hard thing to do, but we will be stronger because of it.

Thanks Barry for the Q. Humbled and Honored!!

Cake Boss

18 men braved the inaugural running of The Gross

The Gross: 12 reps x 12 of the “worst” exercises (as defined by the Q)

Disclaimer, warning, legal-ease, explained by Anchorman

The Thang:
Mosey with Manilow to the lot by Empire Pizza, circle up for the first few, we called it the warm-up
squat jack IC x 12
jumping lunge  IC x 12
seal jack IC x 12
line up at the side of the lot, bear crawl 6 parking spots and back = 12
crab walk the same 6 parking spots and back = 12
Burpees OYO x 12

Filler: Dora 1-2-3
find a partner, cumulative count, 100 merkins, 200 LBCs, 300 squats

Mosey with Anchorman to the side of Empire Pizza for the final 6
BTTW x 12 count
Makhtar N’Diayes IC x 12
Holy Cross Dolly IC x 12
Scorpion DD IC x 12
Grave Digger x 6 each side = 12
Pepper Grinder x 12

35 minutes … an early COT for travel time to 3rd F Convergence

Announcements, prayers and praise

Look like we made it,

Anchorman and Barry Manilow

What an amazing morning to come out and experience all 3 Fs. Today was just another beautiful example that F3 is more than a workout. This morning was a special day where we converged to show support for Spud and to honor his son Jay who passed away last month. Today would have been Jay’s 20th Birthday. About 100~ PAX converged for Jay’s Loop complete with either a run, bootcamp (Slowburn) or ruck option.

The Thang (see Slowburn BB for Bootcamp):

Brief word from Minuteman about John (aka Spud) and what he’s witnessed in the last few months with his friend. He then outlined the Loop and we were off. 60-70 PAX running down Hwy 160 was quite a sight.

THE THANG

• Left at 160
• Right at Kingsley Park
• Cross Munn and proceed to FMHS Tennis Courts
• Spud led us in a short prayer
• Continue out the other side of the school
• Right at Harris St
• Right at Sam Smith for the long climb up (crowd pleaser)
• Right at Sutton
• Right at 160
• Left at the BP

Return to Empire Parking Lot for COT and BOM

Spud then led Chicken N Wisdom and shared his personal story and testimony. In all honesty I can not do it justice but his story is amazing, and the life and experiences of his son are inspiring. As he led, stories unfolded of how God has been working in his life and preparing him. Stories of recovery from addiction, God speaking directly to him through nature and tangible “mini” miracles. He discussed how praying Romans 12:1-2 (The Message) for 40 days (and beyond) has helped change his perspective. The theme of boldness kept coming up and seemed to make an impact with the PAX. Challenging us to pour into our 2.0s and Ms. Just an amazing example of what SkyQ can do in someone’s life.

Thanks to Spud for sharing his heart! Below are some links if you’d like to learn more:

Click HERE if you would like to friend Spud (John Karwatsky), his story is documented in more detail on his FB Page

To learn more about Celebrate Recovery click HERE

Click HERE to view Jay’s Memorial Video

Click HERE to follow Spud on Twitter

Romans 12:1-2 (The Message)
Place Your Life Before God
So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you.

Aye!
The Fort Pax

We posted this morning to support our brother Spud. Spud’s message and focus on Romans 12: 1-2 were powerful. The Boot campers had the following menu for a buffet of pain at Slow Burn.

Mosey to the Lowe’s parking near the expressway.

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x),  Box Cutters (15x)

Mosey to the next parking lot on the other side of Lowe’s.

Moderate Wind Sprints: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karoke Left, Karoke Right

Mosey to the guard rails behind Lowe’s.

Drill 1: Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Drill 2: Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Drill 3: Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Mosey to the wall on the right side of Lowe’s.

Wall Merkins, People’s Chair (3x)

Mosey to the parking lot in front of Lowe’s.

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps of LBCs, Merkins and Squats.

COP: Box Cutters (15x), Superman (10 second counts), Pepper Grinders (15x), Oblique Ups ( 15x )

Moleskin:

The devil aka “The Divider” has America right where he wants it. He’s dividing people from God and from each other.

Our community can heal if we love people of all races and nationalities. 1 John 2:9 says “Whoever says he is in the light and hates his brother is still in darkness.”

In private settings, do you tend cast the devil’s darkness or God’s light?

God counts on us to be the light in darkest times. That time is now. Be the light and shed hope in our community for all people.

Ephesians 5:8 “For once you were full of darkness, but now you have light from the Lord. So live as people of light!”

27 #HIM joined in for an old fashioned moderate beatdown. Seldom does YHC get to do 2 Q’s in the same week and Maximus asked if I was going to re-hash Tuesday’s Golden Corral. Negative, no wheel barrows for this moderate workout or burpies. But we did have pretty moderate horrible stuff.

Thang:

Mosey to Empire Pee Lot for some warmup:

All in Cadence:

20 SSH
15 IW
15 Slow squats
15 Peter Parkers
15 Parker Peters

Merkin Clock: starting with 1 merkin, then 2, then so on, up to 12. Moving body like the clock.

Mosey to a grassy area near Baxter Bunch:
All in Cadence:
10 Mak Tai Jai
10 Knee Tai Jai

4 corners around strip mall:

14 Merkings
28 LBC
14 Diamond merkins
14 Bomb Jacks

Bearcrawl in between the short corners and rinse and report the 4 corners.

Go to Lowe’s wall for some extended wall sits. Each pax to count to five.
20 Morocian Nightclub in cadence. The pax thought that BTTW was coming, but not.

Back to grassy spot for Jack Webb up to 10:40.

Jailbreak to COT

Moleskin:

Slow Burn is a great workout. Especially for those starting out and those coming off of IR (like YHC). It has the best mumble chatter. Funny how the veteran pax like to comment on how this is supposed to be moderate. Lots of prayers and praises. Also remember you are in 1 of these 3: In a situation, coming out of one, or going into a situation. Link shields.

Thanks Barry for the invite and very humbled to lead.

Nut Cracked.