There were runner, ruckers, bootcamper and maybe some swimmers in there too but men were coming from all direction at The Coliseum. YHC was there early to do prep work from the downpainment and found some vehicles already in the lot. The work all you men put in is impressive. Now why can’t we find a cure for all the sickness in the world???

The Ruck crew took off for their gig and us bootcampers moseyed around the lot over to the Middle School Bball lot for some COP.

• SSHs
• wide arm merkins
• Imperial Walkers
• Peter Parkers/Parker Peters (of course Santini had comment about originality….coming from the squat box guy)
• Low slow squat
• Mosey to wall for people chair and shoulder raises

Take little mosey to the main driveway were we would spend the majority of our time. Original plan was to do 3 sets of 5 excercises with run in between 3 times, however after more thought we did 3 sets of 5 excercises 2 times and then some extra credit. When all said we ran 1.5mi with 40 painstations

1. first set: 3 rounds
   1. 50 Calf Raises
   2. 40 Russian Twists
   3. 30 Dips
   4. 20 Derkins
   5. 10 Box Jumps
2. Second Set: 3 rounds
   1. 50 LBCs
   2. 40 Freddy’s
   3. 30 Hello Dolly’s
   4. 20 V-ups
   5. 10 Leg Lifts
3. Third set: 2 rounds
   1. 50 Imperial Walkers
   2. 40 Squats
   3. 30 SSHs
   4. 20 Merkins
   5. 10 Donkey Kicks

Fun was had by all. The mumble chatter was non-stop….in between breaths and groans…..it was glorious!!!

I talked to the men about George Washington Carver. Early 20th century scientist/inventor. He came out with all the ways that peanuts and peanut oils can be used. This idea was not GWC’s alone, but from Sky Q. See he was disciplined in praying every morning at 4am before anything else. He says he asked Sky Q about creation and plants and the peanut and it lead to his discoveries. In God’s presence he can reveal many things to us, however you have to be in his presence. Prayer and church are not just on Sunday’s but should be part of our everyday life. Make Sky Q one of your PAX members daily and be in his presence and discover what he has in store for you.

Great work by the PAX. Praises for Dog Pound’s new job. Prayers for WWL and his work environment and also for all that are facing health concerns and sickness.

Thanks Seacrest for the Q! Honored!!

CB

Started 2 minutes early by giving a ridiculous and poorly executed disclaimer witnessed by “The” Legal Counsel

Few more cars and expensive pickup trucks showed up

And we were off at a nice running pace to a COP with a bunch of my favorite exercises in cadence to ten

Off and running again to flagpole, pledge in cadence

Off and running again, COP with shoulders

Off and running again, COP with ABS

Off and running again, COP with legs

Off and running again to basketball courts

Arkloader and suicides over and over and over and over…

It was hot, men got sweaty, it was smelly, some tried, some just look faster because I was slower today…

Crowd pleaser seemed to be starting every suicide with your chest on the ground…I don’t think I made this Q difficult enough…lots of #mumblechatter today, all #HIM out there today, no negative BS.

Walk through construction zone, mosey to COT

Announcement: Read your Newsletter-every Sunday at 8PM

COT/ Prayer or Praise/ BOM

Sermon Notes:
Talked a quick lesson on the vertical relationship with God and the importance of having quality relationships on your horizontal (this world) relationships, in my worldview you can’t have one without the other.

In F3 it is described this way:
CONCENTRICA: The circular rings formed by a man’s relationships on the Big Ball. Please look it up on the lexicon for a much more articulate definition.

1. First Ring: M (wife)

2. Second Ring: Shorties (children)

3. Third Ring: Shield Lock (brothers in arms)

4. Fourth Ring: Blades (younger men)

5. Fifth Ring: Mammon (work)

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

29 PAX took the DRP from YHC this morning at the Colisseum. About 9 posted knowing that YHC was the Q and wanting a quality beatdown, the other 20 didn’t know YHC was in charge. Some thought about making it to another AO, but decided to stay and get a fair share of what was coming (would say what was planned, but I kind of don’t plan anything and just go with the flow).

The Thang

Slow mosey down the main road entrance and turn left into the elementary drop off area with butt kicks, high knees, and karoake. Circle up in the parking lot between elementary and middle school. Plank sequence while waiting on the six.

Warmup of:
25 x SSH (IC)
15 x Windmills (IC)
15 x IW (IC)
15 x Mountain Climbers (IC)
10 x Peter Parkers (IC)
10 x Parker Peters (IC)

Split into 2 groups and explain the Burpee time bomb (similar to ring of fire but count down instead of up). 5 burpees 1 person at a time, then 4, then 3, then 2, then 1. While waiting the rest of the PAX did Al Gores during Burpees 5 and 4, Calf Raises on burpees 3 and 2, SSH on burpee 1. Plank when finished. Then burpee broad jumps across the parking lot to the elementary school wall.

Next up the People’s Donkey Balls (3 rounds total)
30ish seconds of People’s chair with some hands above head/shoulder press/arms in front
10 Donkeys Kicks (OYO)
20ish seconds of Balls to the Wall
10 Donkey Kicks

Mosey over to the hill at the entrance. 5 minutes of run to the bottom and do 5 merkins, run to the top and do 5 bombjacks.

Mosey halfway back to COT and stop for Mary:
LBC’s x 13 (IC)
Flutter Kicks x 15 (IC)
Rosalitas x 15 (IC)
Dying Cockroach x 10 (IC)
Hello Dolly x 10 (IC)

All you got back to COT and BOM

Announcements – Invergence last weekend in September to celebrate 4 year anniversary of F3 in the Fort, GORUCK in May, Ragnar Trail Relay in October at Anne Springs

Prayers – Digger in hospital with allergic food reaction, Funhouse and knee injury, Truckers coworker with father in ICU, those battling cancer, Teachers and students as they start preparing for another school year (especially Elementary School PE Teachers), families and marriages. Thanks Flat Tire for taking us out.

Moleskin

1. Thanks to Maximus and Seacrest for the opportunity to lead this morning
2. Amazing to see the growth happening all over our region. Glad to have both The Riddler and Reborn joining us from Rock Hill this morning.
3. Great message by Chuckwagon at Crossroads after the workout (and to Flat Tire channeling his inner Bone Thugs and Harmony this am)
4. Have been wanting to use the word “balls” in a title for a while now.
5. After a week plus off, it just feels good to be back in the gloom with my brothers.

Longshanks out!!

In all candor, YHC was extremely worried that he was going to miss this Q as the night before I went to bed with chills, unshakable shivers and rinse and repeat trips to the bathroom. I woke up numerous times wondering if I would just try and half-ass it through the workout or pass my Weinke on to the #Grantan. But, thanks to the M for water, a handful of Ibuprofen and a good night’s sleep – I felt great come 4:30 and it was on.

Arrived in the parking lot and noticed a couple had run in for some EC and we had an FNG brought by the #Grantan himself. Looked around the circle and it was a great mix of Pax ready to get after it. Disclaimer was loosely recited and we were off.

Mosey around the parking lot with a mix of high knees, butt kickers and some arm swings and pulls that stoked the mumble chatter. Despite the prevailing belief that I was making these up as we went along, they were on the weinke and the Pax would likely be glad for the shoulder loosening given what was to come.

Circle up for the following:
1) WM x 10
2) Moroccan Nightclubs x 25
3) SSH x 20
4) Low slow squats x 15
5) Shoulder tappers x 20
6) Plank series – L arm high, R arm high, honeymooners
7) Slow merkins

Mosey to the gate….which was locked. Mosey to the other gate….which was also locked, but not enough to keep the Pax from descending upon the field for some pain.

Line up along the endline for 20 yards of burpee broad jumps into 80 yard sprints. Rinse and repeat until the breath was taken from the mumble chatter (I think 4 times?).

Short mosey to base of stair for merkin stair climbers while waiting Pax planked it up or did LBCs. Omaha to the bleachers for another round of merkin stair climbers (single file was taking too long).

Mosey over to hill and then down to the base….now the fun starts. Line up at the base of the hill for the following:

1) Bear crawl up hill and jog down;
2) Backwards bear crawl up hill and jog down;
3) Inchworm merkin up hill and jog down;
4) Backwards inchworm merkin up hill and jog down; – Crowd pleaser! This is the answer to the question of what’s worse than backwards bear crawls up a hill. This one proved brutal.
5) Face the baseball field and do sideways merkins up the hill and jog down…this was also brutal.
6) Reverse the sideways merkin to go up facing the opposite direction. (I think it was at this point that I was officially “fired” by the #mantan)
7) Sprint to top of hill for 5 burpees and then and jog down;
8) Sprint to top of hill for 5 burpees again and then and jog down;

At some point during the hill work, the FNG deposited some merlot…being the respectful young man he is, he aimed it in the direction of field drain. How thoughtful.

Next Mosey over for a quick round of dips x 20 on the soccer benches and a quick little ab lab before taking off AYG to the COT.

Announcements and Praises/Prayers were said. Read your newsletter!

Thanks again to Seacrest for allowing me to Q – the Colosseum has always been a favorite and more often than not, it is a tough workout – I didn’t want to slack off on this one despite my being sick. Great work by all the Pax and even with the merlot tossing, FNG “Romeo” stood strong and put on an impressive performance. Also, thanks to Reborn for making the trip across the river for the above madness.

13 showed up for the beat down and 3 for Hog & Coyote prep at The Colosseum this AM.  YHC had the home Q this morning and the mumble chatter started immediately (didn’t take long to quiet them down).

The Thang:

COP

WM x 15

Squats x 20

Merkins x 10

SSH x 20

Mosey to the covered area and partner up…

Partner #1 – 10 Box Jumps

Partner #2 – 20 Dips

Rinse and Repeat x 3

Mosey to the field:

100 yard dash x 2

Partner up at the field hill:

Partner #1 – Wall Sit

Partner #2 – Run down hill, 5 burpees, back up.

Rinse and Repeat x 3

Mosey to the stairs:

Partner Work:  100 Box Jumps, 200 Wide Arm Merkins, 300 Squats, 400 Calf Raises (crowd pleaser)

Mosey back to COT for a quick round of Rosalita Dips.

COT:

As we approach the mid-point of 2016, I encouraged the PAX to revisit and retweet their “One Word” for the year.  Those without a word, it’s not to late to focus on one area of improvement this year and allow PAX to hold you accountable.  I for one, have completely failed at providing “LIFE” in all that I do 100% of the time.  I’ll use the second half of the year to reverse course and make improvements.  I encourage the PAX to do the same!

Until next time…Seacrest, out!

AYE!

It’s not everyday you get to Q at another Region’s AO (unless your name is CSPAN), so when you get a personal invite, you answer the call! I had the opportunity to post quite a few times last year when F3 Bluffton was just getting their start. Even had the opportunity to introduce them to Lt Dan for an impromptQ. They had two workouts per week with a pretty solid showing of PAX. What a difference a year makes. They now have a workout every day except Sunday and a strong 14 showed this morning for The Buck (AO Name). The Men of Bluffton (MOB) got this F3 thing and are growing (shocker). Tclaps guys on your growth and your leadership!

Love the new AO as it has lots of opportunity, however YHC didn’t have an opportunity to recon (it’s 30 minutes from where we’re staying). That and several locations were locked down (track specifically) due to impending senior pranks prior to HS graduation. Thus, I was greeted by 5.0 who was staked out at 0500. “Nothing to see here officer, just a bunch of grown men doing a bunch of stupid things.” All good! Proceed!

0505 and PAX started rolling in. Meet and greet for a few minutes and then circle up at 0515 for…

THE THANG

COP
-SSH IC X25
-Windmills IC X15
-Merkins IC X15
-Mtn Climbers IC X20? (I think)

Run a lap of the parking lot (track locked down) and then circle up for explanation for the remainder of the workout. YHC really enjoyed (hatefully) a pyramid of pain conducted by Pusher months ago and wondered, what if the exercise counts just kept going up and never came down? Did it with a crowd-pleasing PAX at the Colosseum 3-4 weeks ago and had to share with the MOB. Simple plan, do the increasing exercise count, run a lap (approx 1/4 mile), continue until 0600.

10 Burpees
20 Diamond Merkins
30 American Hammers
40 Lunges
50 Mountain Climbers
60 Merkins
70 Freddie’s
80 Step Ups (40 each leg) – Omaha with no benches in site we did Alternating Toe Taps…Thanks Gambit
90 SSH
100 Dips (Curb, Fender, whatever works)
110 LBCs
120 Squats

A good portion of PAX completed the Squats right at 0600. Wherever you finished, try to #getbetter the next time you do this exercise series. If you complete the series, either start over or find the 6 and complete with them. I gave the weinke to Gambit (bombjacks) but anyone can grab it now (10 more) because it’s on the #internets. Great effort by all the PAX for this UvsU workout! Thanks again for the invite Stones!

NMM
-Great to see guys from last year that I met (Stones, Gambit, Buckeye, etc.) and better to see so many more joining the ranks.
-Thanks Stones for the guest Q. Always appreciated!
-Way to lead the PAX Gambit and Buckeye, gave YHC someone to chase
-Awesome effort by everyone. That’s what UvsU is all about!
-Seeing everyone spent and pouring sweat (it’s a little humid) was all the thanks I needed. Mission accomplished.

Announcements
-Lunch with Stones? It’s a thing!

Praise and Prayers
-Prayers for Stones’ Mother-in-Law and return to health
-Praise for YHC vacation and the fact that I can show up and be welcomed in a different city by a group of men (this F3 thing may be contagious)

An Honor Guys!

Zima Out!