9 men posted this morning to encourage and make each other better!  The wind was whipping but the temperatures were warm so the chatter was ‘a plenty.  Spitz joined us and took the chatter below the belt which will give us reminders that some may want to forget.

Message

• This month we are talking about being intentional.  A verse that comes to mind is Ephesians 5:10, “Figure out what will please Christ, and then do it.”  Do you know what is pleasing to Christ? Vs those things that don’t please him?
• What is pleasing to Christ?  How about being in prayer, life group doing life with a group, being in his word?  Why does he need you doing these things?  He needs us to be a model for other non-believers to look at and he will do the rest in changing their heart and/or encouraging them through you.

Slow warm up mosey around the parking lot then back to the starting position.

COP – SSH, Hillbilly walkers, merkins, stretches

Four square (starfish) with pass throughs and 10 overhead squats at center, pass throughs to next corner

 – 20 kb arm merkins

 – 20 high pulls

 – 20 plank rows

 – 20 curls

Take  a break with some suicides x 2 rounds

Round two with duck walk with weights overhead with 5 burpee in middle

 – 20 arm extensions

 – 20 1 arm shoulder press

 – 20 big Os

 – 20 verticals chest press

Mosey to Knee wall – partner up – while partner runs lap around wall x 2

 – kb derkins 

 – skull crushers

End with 2 minutes with Mary.

Honored to serve and humbled to serve.

CH

10 PAX braved the single digits this morning to warm themselves up with kettlebells. YHC intent was to keep everyone moving so their hands wouldn’t freeze to the kettlebells. The thang:

YHC found some chalk at home and wrote an exercise in 14 parking stalls. Each PAX started at various parking stalls, completed the exercise, then ran a lap around church parking lot, then moved onto the next exercise.

25 squats
15/15 side reaching abs
10/10 curls
10/10 shoulder presses
15 KB swings
25 skull crushers
10/10 side lunges
25 LBCs
15 upright rows
10/10 merkins
10/10 one-arm rows
20 chest press
20 standing Russian twists
15 lat pull overs with chest press

Appreciate the PAX for coming out and keeping warm.

Joe Davis is postponed till this Saturday.

Trucker

5 posted for a wet and chilly morning, or at least that what MOST of the usual Monday Armory Pax thought who fartsacked! It turned out to be very moderately cold weather with no rain and very few “on your six’s” just to be safe, but that mean more runningggggg……

The Thang:

Warmup
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Lap

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs with Bell
Partner 2 meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

PARTNER UP FOR MORE RUNNNINNNGGGG
ONE PARTNER RUNS
Shoulder Presses
Step Ups – Left and right legs
Skullcrushers
—————–
10 – Figure 8’s
10 – Lunge press
10 – Kettlebell press on back
10 – Round the Worlds
10 – Deadlifts
———–
Mosey back to COT for some wind-down:
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Prayers for Olaf and his bride —
Prayers for daughters going thru “stuff” and drama” to seek first the Lord’s will for their lives.
Prayers the we bring HOPE to someone in need this season.

Aye!

Today started better than expected. Woke up just prior to my alarm going off. Was ready and motivated to Q at the Armory. Since temps have started falling YHC was unsure of the amount of PAXs that may attend this awesome AO. The closer and closer to the go time it got the more and more exited the warmth of the cars and we got this thing started.

First off Disclaimer. I nor F3 are responsible for what may happen to you.

Second lets mosey to get warmed up. While moseying we threw in some butt kickers, karaoke facing church, karaoke away from church, high knees, shuffle right and shuffle left.

Circle up. SSH x10, windmills x 10, IW’s X 10, CDD x 10, parker peters x 10, mountain climbers x 10

Now let the fun begin… Grab your bell.

We completed the next group of sets performing the first exercise doing 25 reps than the second doing 5. than 20 and 10, than 15 and 15, 10 and 20, 5 and 25. Ab work was performed when all sets were completed before the next two exercises were started.

1. Kettlebell Squats/ Merkins
2. KB Swings/ Skull Crushers
3. Left arm curl/ right arm curl
4. military press/ lunge with right leg going forward
5. chest press/ lunge with left leg going forward

In-between the abs were worked doing the following. LBC’s, Grave diggers right side, grave diggers left side, flutter kicks, and Freddie mercury’s.

That was all.

Quick talk about what the monthly word meant to Spitz.

announcements, praises and prayers.

Backdraft out…

11 present in the gloom for dampness. We didn’t see the Supermoon, unfortunately, but Change Order offered his own supermoon before we left. We passed on that.

THE THANG:
Leg stretch left

Leg stretch right

Honeymooners

Carolina dry docks

Tunnel touches to plank and back

SS Hop

Take a lap
————-

Bells to the small wall for:

Plank on wall for lawnmowers — left then right

Triceps while seated

Over head press — left then right

Kettlebell swings

RINSE/REPEAT

PARTNER UP FOR RUNNNINNNGGGG

ONE PARTNER RUNS
LBC’s

STEP UPS — LEFT AND RIGHT LEGS

SKULLCRUSHERS

—————–

Figure 8’s

Lunge press

Kettlebell press on back

Slingshot (hold bell out front and pass it around)

Deadlift

———–

Mosey to COT area for:

Partner runs with bell to island, leave bell, partner picks it up when he gets to the island, keep going …

Repeat a few times until tired

—

Finished with some mary and the world famous Peter Pointers (W/ bell)

—–

I was thankful for an opportunity to serve in the Mullins SC area with flood cleanup, and VERY appreciative of some PAX who came though with ca$h donations!

A pleasure to lead as always.
ASSASSIN

13 Men enjoyed (or not) some partner work helping to sharpen each other.  Thank you to the PAX for the opportunity to lead the pax through this unprofessional hack of a trainer.  The weather was warm but the chatter was even hotter.  AYE!

Message:

Margin:  Margin is this dimension of time that is available after the requirements of life.  The question is are you aware of how you are investing your margin?  Are you aware of Where are you squandering your Margin?

Are you spending your margin on your own pleasures?  Or Are you investing your margin to improve your marriage, to prepare for the next chapter in parenting or in your relationship with God?

Cop

 – SSH

 – Seal Claps

 – Merkins

 – Hill Billy Walkers

 – Mountain Climbers

Lap

Partner:

Wall

• Bear crawl while partner holds weight in front of them in wall sit x2
• Bear crawl while partner is in handstand x2
• Bear crawl while partner holds weight over head in wall sit x2

Bench

• Thruster step ups while partner bear crawls up and down steps x2
• Dips with weight while partner side shuffles in parking lot to edge of building and back while doing chest press with weight 
• 20 Derkins while partner does squats with weight

Mary on the curb… 3 minutes worth… my favorite

Mosey to Parking lot for Dora 1-1-1

While partner does suicide sprints w/o weight

• 100 high pulls
• 100 plank rows
• 100 Lat extensions

Mary

Enjoy your Halloween night brothers!

I am a soft-spoken individual, so I quickly dispense with the disclaimer.

Warmup

SSH x25
IW x25
Windmill x25
Tutorial of a sit-up jump (Start flat on back, bell over your head, heals at your 6.  Swing weight overhead and use momentum to propel you forward to a squat position. Then jump with bell held at chest.)
Sit-up jump x5
Burpee x5
Lap (~250m)

The Thang

Grab a partner to share burden of completing:
100 Tricep extension, 200 Swings, 300 Cake bosses (calf raises)

Physics lesson of why burpees (and sit-up jumps) suck:
Work is defined as Force * Distance.  The greatest force we have is Gravity acting on our Mass.   The greatest distance we can achieve is taking our center of gravity from the lowest point to the highest point possible.  Therefore, the most work you can with your body is a burpee… (Nerd tangent: what you do with your body after the jump is irrelevant, so picking your feet up wont matter.  Your center of mass relative to your body will go up, but the height of center of mass at the top of the jump will be the same.  So make sure your arms are extended before your jump.)
Burpee x5
Sit-up jump x5

Around the world x10 Opposite x10
Figure 8 x10, opposite x10
Repeat

I enjoy coming to F3 even though it is hard work.  I believe you exercise a part of the mind that is determination when you do hard work.  Working hard at something you enjoy makes working hard at something you’re required to a little bit easier.
Burpee x5
Sit-up jump x5

Curls x10 each arm
Clean Jerk x10 each arm
Repeat

Mumble something encouraging… not really, you know what’s coming.
Burpee x5
Sit-up jump x5

2MOM

American Hammer x25

Naked Moleskin

A couple PAX with new (possible) opportunities to be HIM in the workplace.  Please bring these men clarity in the areas of growth that is needed.  Keep the Olive family in prayers as they go though an exciting but unstable time.  Prayers to all that was unspoken, because speaking openly in front of 16 gentlemen is not an easy task.  Tclaps to Anchorman for taking us out.

It’s amazing to see what F3 has not only done for me, but the Fort region. This is not only the case with the growth of the PAX and AO’s, but the type of AO’s as well. We first started with only bootcamp AO’s, then a running AO here or there, then a kettlebell AO here and there, then ruck AO’s. I never would have believed that I’d not only take the blue pill for bootcamp workouts, but for running as well. KB was right up my alley prior to finding F3, but then I hear about PAX throwing on 30lb backpacks. So as I traveled back from a weekend of brewery tours and a Longhorn football game, I kept coming back to an idea of trying to incorporate all 4 types of AO’s into one workout. Visiting Austin, TX for the first time and seeing how the city and state embrace their trademark “Everything is bigger in Texas” I had to incorporate all 4 AO types into one workout to embrace their trademark. So the weinke started to be developed on the plane ride home.
The Texas size weinke went like this:
Windmills x10
Slow low squats x10
IW x 10
Russian twists x 20
Hamstring stretches
SSH x 20
Partner up: partner 1 took both KB and started running to other end of church parking lot, while partner 2 did 5 merkins then chased down partner 1, tag partner 1 and take KB and start running while partner 2 does 5 merkings, and so forth till you reach other end of parking lot. In ruck terms this is “Catch me if you can” – and fulfilled the running….
Then as for a KB, I introduced Jack Webb’s Texas cousin, Jack Bell. 1 upright row to 4 squats – up to 10
Flutters with chest press x20
Skull crushers x20
Rinse and repeat “Catch me if you can” back to starting point at COT.
Then I introduced the other Texas cousin, Kettle Webb. 1 shoulder press to 4 two-handed curls. We only made it to 7….for now.
10 KB single right arm swings, 10 single left arm swings
LBC x20 with KB
Helo-Dolly with KB x20
Rinse and repeat with catch me if you can with Big boy situps with KB x10 at end of parking lot
Finish up with Rosealitta with KB x20
Chest press x20
The remaining Jack Bell from 8-10.
Flutters with KB
COT
What a great group of PAX who stuck with this Texas size workout. We all pushed through it. As I continue to be blessed with the opportunities to not only travel abroad, but within this great country of ours, I continue to learn and appreciate with the Sky Q has created for us. It should not be forgotten that even in our great country, with all this internal bickering and protests, and racial tension, we need to step back and look around at what we have here. We were founded as a nation for prosperity no matter where you came from and what ethic background; the land of the FREE. I’m always amazed and joyful for the many different cultures, sights and sounds of what this country has to offer.
Prayers to Bonsai aunt for fighting through breast cancer a second time, for Change Orders upcoming job change, and for those serving this great country! Read your newsletter!!
One more thing, Austin breweries were great, especially Zilker and Jester King, but nothing beats our good ol’ greater Charlotte breweries. Ours are just as big as theirs.
Trucker, Over and Out