For the first time in a few weeks YHC wasn’t scheduled to be I RGH and post at The Forge and when Maximus asked for volunteers, I was honored to step up and get back to Qing. I know the reputation at this AO is to encourage splash merlots. I even developed my weinke 3 days ago, but forgot that the night before was the NCAA basketball championship game. Even though I have no direct ties to either school, I was torn. Always been a Carolina (the real Carolina Pusher 🙂 ) fan since the Jeff Lebo days (he played against me in high school) but Nova is in PA, my home state. So I didn’t get much sleep but I knew I had to bring my A game as YHC.

A quick disclaimer as Sen Tressel wrapped up his yoga exercises and my standard “I hate to run” statement (little did they know)

Mossy to opposite side of parking lot with basketball nets.

Toy soldiers to first basketball net
Knee ups back to starting point
COP: SSH x20, Windmills x10, good mornings x10, merkins x10, squats x10, IW x10

Mossy to the bottom of the athletic fields stairs. Run up the stairs, at top do 1 merkin, run down the path to the bottom of stairs, rinse and repeat and 1 merkin each trip until 10 total merkins

Mossy to parking lot near brick wall. From light pole, run and hop over 5 foot wall, 10 merkins, hop over wall and run to light poles, 10 squats. Rinse and Repeat 3xs

Mossy and bear crawl to playground. 1 full round of 6 exercises with 10 reps each: pull ups, reverse pull ups with swings, knees in with swings, knee ups on pull up bar, squats, merkins.

Mossy back to parking lot with basketball poles. Line up, sprint to first set of basketball nets, 10 merkins, sprint to second set, 20 merkins, sprint to covered walkway – 10 dips on bench

3 minutes remaining allowed some Mary: Box Cutters x12, big man situps x12, flutters x12

Mossy to COT

Announcements: READ Weekly Newsletter (oh, and something called a hog and coyote coming up along with the Fastest 5 Bacon relay for those who are in the F3 Fort Run Club Cult). May 6th (I think) is a benefit for Breast Cancer and Flat Tire M is keynote speaker!!

Prayers: CSPAN to survive his daughters wedding, injured PAX, Trucker’s co-worker daughter’s heart surgery, Flat Tire’s M surgery, and others…. should keep recorder on for these…

Always an hour to lead a great group of PAX and hopefully kept the tradition of the AO as being a not-so-moderate AO.

Trucker

First post for many following P200.  Other men better than me sacked up and ran or lifted heavy things yesterday.  Me?  I slept.  But not today.  I had the conch and I wanted to get back to basics.  Back to strength.  With a promise of no burpees (I would have broken this promise if i hadn’t completely forgot) and a full on award winning disclaimer, disclaimed, off we went.

SSH, Merkin, Squat, Diamond Merkins, IW intersperced with easy sprints, toy soldiers, kareoke

The Thang

Playground-

divide in 3 groups: 10 pull up, 15 swing crunches, 20 Carolina Dry Docks  Rotate/Rinse/Repeat x3

Mosey to stairs hill

Discussion on Leadership.  A Leader isnt always the guy on the soapbox giving orders.  Be mindful of your impact on those around you just by being.  Yes, your 2.0s are always watching.  But so are your peers, co workers, community members.  Your actions do speak louder than words.  When you fail, and you will, do not wallow in it.  Make the course correction to not do it again.

Divide in 3 groups: bottom of stairs, top of stairs, elbow.  20 Carolina Dry Dock, 20 Lunge, 20 LBC.  Rotate/Rinse/Repeat x3

Wall squat/balls to the wall sequence

COT

Naked Man Moleskin

Solid work by all.  Very impressed with relatively new PAX Wapner and Shelby.  Had them count cadence on some excercises.  Maximus- wont be long before these two are ready for Q.  Big numbers today.  Keep it coming.

Announcements:

• 3/26 Saturday  1600.  Childrens Attention Home fun day.  Contact chicken hawk for details
• 4/15/Friday      0610. Eternal Church behind Zaxby’s Fortmill 3rd F convergence on Fatherhood
• 4/30 Saturday           Mudrun
• 5/14 Saturday 1805 F3 Nation, F3 Dads Knights Baseball.  block of tickets will go quickly
• 5/19 Thursday   1745 National White Water Center-for F3 and family 45 minutes 1st F then 2nd F

L&R

So there are a lot of different ways this title could go.  #bombjacks #NotThatKindOfGroup

With P200 looming and a lot Pax claiming they are tapering, YHC was happy to see the headlights roll in on this beautiful morning.  As we started COP another car rolled up with more pax spilling out for a grand total of 14.  Here’s how it went down.

COP: Cherry Pickers x 10, SSH Burpees x 30, IW x 10, Squats x 15, MNC x 30, CDD x 20, MC x 20

Mosey around car line to the small lot in front of elementary school with a mix of High Knees, Butt kickers, Karoake and Backwards Run

Wave Merkins to 10.  (Crowd Pleaser)

Mosey 15 feet to top of hill for Jacobs Ladder.  9 Bobby Hurley’s at the bottom, 1 Burpee at top (The Pax really got spread out so an audible (Omaha!) was pulled at the 7th burpee)  Nobody seemed to complain!

Starting at bottom of hill, bear crawl to first light post, 30LBC, Lunge to next 30 LBC, alternating to the top.

Next up, grab a spot on the curb for incline merkins x 5, roll to dips x 5, back to incline merkins.  Rinse and repeat several times (I can’t remember but it hurt) staying in plank the whole time.  Some round robin abs of Flutter kicks, Freddie Mercuries, Some sort of sit up (ask Trucker) as I can’t remember the name.  Thanks Ginsu and Trucker for calling out some exercises

COT: Strong work today from this group of hard working men.

Announcements: P200 this weekend, Mud Run Signups – Get your teams together and send to Spiderman, Nun Run

Prayers for Dawg Pound with the job search and M.  And Ginsu’s extended family.

NMM: Recently there was a Michael Phelps commercial where he was training in the dark on his fairwell bid for the Olympics. It’s a great commercial.  Link Here  At the end there is a line “It’s what you do in the dark, that puts you in the light”.  Now we all know the athletic meaning behind this quote, but it also resonated with me about the time we spend in the dark.  Not the mornings of the gloom we spend with our F3 Brothers.  Although I don’t want to minimize the impact this brings in every pax life.  But the time we spend in the dark as men when we are going through tough times in our lives.  The really tough times.  Whether it be a loss of a loved run, troubled marriage, kids, health….The list goes on.  But the time we spend in the dark it is important to turn to our Father to gain strength, patience and direction.  These are the trials and tribulations we learn the most about ourselves.  When you have raw emotion that comes and goes like the wind.  How we handle these situations will then help mold us to become better men.  Trust in the Lord that these times in the dark are shaping and molding us that when the lights come on, we set examples as a husband, father, child, employer, employee….   Psalm 16:8 “I keep my eyes on the Lord.  With him at my right hand, I will not be shaken”

Honored to lead! Until next time!                                                                                                         STH

YHC arrived at the Colosseum just in time to see the pre-runners coming in.  Crash was with them and gave us a quick joke about not wanting to attend so he was leaving.  Part of that was true, he did have to leave for a flight but TCLAPS to him for getting out early in the gloom with Cerrano, Zima, and Maximus for a run (sorry if I missed anyone).  The group of veterans gathered, quick disclaimer, and we were off.

We started with a mosey that was loaded with mumble chatter.  Always to be counted on for that, Dark Helmet, had the most to say.  After a couple of laps around the drop off circle we gathered at the benches for a warm-up.

• SSH X35
• Hand release merkins X20 (designed to get everyone all the way to the ground)
• Windmills X20
• Bench step ups with a knee raise on the bench – right leg X15 (I’m sure the Lexicon has this one covered but I can’t find it)
• Derkin X15
• Bench step ups with a knee raise on the bench – left leg X15

From there we moseyed to the famous Colosseum wall.  The PAX lined up on the line in the parking lot facing the wall.  We were to complete a Jacob’s Ladder.  The first exercise was a side to side burpee.  This is basically a burpee where you move side to side at the bottom of the merkin which, again, forces you to go all the way to the ground (as was pointed out by Zima about half way through).  We completed seven of those and then ran to the five foot wall, jumped over it, and did the Wall of Worm against the school for a one count.  For those that don’t know, the wall of worm is basically a balls to the wall where you walk your hands out and back.  After a one count of the wall of worm, it was back over the wall and back to the line for six side to side burpees……

On paper the number “7” did not look very menacing, but it was pretty clear that the entire PAX where done with shoulders by the end of that one.  Sir Topham Hat, one of the first to finish, even pointed out near the end that we didn’t have to jump the wall, a gate was available just ten feet away.

Once completed and everyone was doing LBCs, NOT PLANKING, we got a quick ten count from Mission Impossible and we were off on a mosey to the football field.

It our Virtual 2F (Check out the write up from Zima if you haven’t – http://f3nation.com/2016/02/29/the-virtual-2nd-f/) the day before, Maximus asked if we would hit legs.  I told him that I hated doing legs, but his comment inspired me.  We split into groups of 3.  2 of the group members headed down the stairs and partner carried up the ramp while the guy remaining in the parking lot completed low slow squats.  The groups worked through until all three members had completed the partner carry.  Then we did it again with the parking exercise being calf raises.  TCLAPS to Dark Helmet for ensuring that Crab Cakes did not walk, but rode to the top.

Legs….DONE, mosey back to the cars where we only had few minutes left.  We completed 8 of the series of Captain Thor (1:4 Big Boy Sit Ups and American Hammers).

Thank you to Maximus for the opportunity and thank you to the men that posted.  Always an honor to lead a group this strong!!

Announcements:

• Mud Run is April 30 – Get your teams together.  More information coming from Crash and Spider-Man
• Fitness Test at the Swamp Friday
• Friday – Lunch at Jason’s Deli uptown and Southpark T-Mac

Prayer Requests:

• Spider-man’s boss’ and his family for the loss of his wife and a co-worker who lost his brother and his brother’s wife on the same day two weeks ago.  All three of them lost their fights with cancer.
• Maximus’ daughter as she fights pink eye
• Crab Cakes celebrates 13 years of marriage!!!

As I sat in my truck at 5:10, I looked over at Pusher (still in his vehicle), and said “looks like your gonna be my partner today.”  Luckily CSPAN, Hasslehoff, and Crabcakes (a few minute late) rolled in as well avoiding the fartsack and the twittermachine scare that today was leg day.  That and nothing else.  Was mentioned that I probably shouldn’t go into marketing.  Disclaimer given (where is legal counsel Chaser when you need him) and off we went

The THANG

Mosey run around the front of both schools with butt kickers, high knees, toy soldiers, and karaoke underneath the middle school breezeway.  Circle up for a warmup of 20 x SSH, 20 IW, 10 Windmills, 15 Hillbilly walkers.

Main Event – partner up.  Partner A runs the breezeway, Partner B does the exercise as follows:

100 Bombjacks

200 Peter Pointers

300 Step ups on benches (crowd pleaser)

400 Squats

500 calf rasies

Mosey back to COT

Announcements  – YETI this saturday, 2-27 is donut run (rock hill) and chili cookoff (FMHS 11-2)

Prayers – Dawg pound, injured PAx, Families, Marriages

Moleskin

1.  M asked this morning if I was going to go to the F3 workout or just workout in mancave.  Told her I had to Q.  Said sucks to be you.  In all honesty, I’m glad I had to go out in the “rain” and workout.  Glad others cared to join me.  I know sometimes its easier to stay in bed or workout in the cave when the weather isn’t ideal, but then I miss out on the important fellowship that makes F3 what it is.
2. Speaking of poor weather.  I’ve said this before.  Yes it’s cold out.  Yes it rains.  Post anyways.  It will make you stronger and help you build bonds with you F3 brothers.  And if we aren’t building bonds with our brothers, then why are we even coming out. #morethanjustaworkout
3. Another Q without burpees.  I must be getting soft.  Of course don’t tell that to the guys that posted today and won’t be able to walk later,
4. Great work by all PAX this morning.  Great mumblechatter and just a slight bit of complaining on the step ups
5. Thanks Maximus for the opportunity to lead this morning.
6. If anyone is still reading this, I have the Q at Block Party next Tuesday.  You’ve been warned.

Longshanks!!!

The third string Q had to come off the bench this morning to Q the Coliseum since the original PAX who was scheduled had a conflict and Backdraft agreed to cover him, but at the last second asked for the third string Q to take the reins. I think since today is Backdraft’s 40th birthday he celebrated too hard and couldn’t muster any strength to get out of bed this fine morning. We won’t speculate on why….”that’s what she said”….. So with no time to plan, YHC thought back to 3 years ago this week when a mentor of mine EH’d me (Thanks Sen Tressel!) on a very cold January Saturday morning to post at WEP. I thought to myself that morning, I’m in great shape from lifting weights daily, just finished rowing with the local Crew Club at Lake Wylie, this will be a piece of cake! Little did I know that that wasn’t the case. After 20 minutes (I think Santini was Q) I was out of breath and wanted to splash merlot. But the thing that made me want to come back was the fellowship and #accountability. Since that morning, I must say that F3 has changed me dramatically – though still have a lot of work to do – in my walk with the Site Q, in my leadership, and in leaning on others for help. As I mentioned before we took off for a little jog, we are challenged to lead our family and community and step out of our comfort zone. One of the best things F3 did was just that, be a leader and Q. So I wanted to honor our second string Q on his 40th birthday and did everything in 40s. Happy Birthday Backdraft!

As the PAX rolled in, 3 were finishing up their EC. As we waited for a late arrival (glad you made it Sugar Daddy) I inquired how many miles they got in and said to not worry, we won’t be running much….

The Thang:
strolled to back parking lot.
COP:
Good Mornings x10
Hammy stretches for 10 count each leg
Windmills x10
IW x10
Slow Squats x10
Slow merkins x10

Now for the 40 theme: 40 SSH
Line up at light pole: suicides to 2nd light pole, basketball nets, 3rd light pole, and fire hydrant (4 stations).
1st up: 10 merkins each station (equals 40)
2nd time: 10 squats each station
3rd time: 10 mountain burpees each station (Stoll that from Chaser so he couldn’t be the first to use it: in mountain climber position and bring both legs to elbows)
4th time: 10 shoulder claps

Toy soldier to 3rd light pole and mossy to neighboring parking lot.

I wanted to run the stairs but thought better of it due to the ice. So we lined up in a line and ran to the wall, hopped over to the all to do peoples chair with toes, knees, shoulders, head. As we hopped over the wall, ice was present so after one round (was to do 4) I audibled and we moseyed to playground.

4 rounds of 10 each: pull ups and knee crunches on swing

Mosey back to parking lot and lined up at last light pole. Took another idea from Chaser for last round. Ran to the next light pole, set of basketball nets, following light pole, and then covered walkway. At each station do 10 6-inch mountain climbers (at 6-inch position bring both knees to elbows and back).

40 LBCs
40 hello dollies
40 dips

COT

Not much mumble chatter so I know the PAX got a mental and physical workout. Glad to lead on a last minute call up. Great group of PAX in the Fort and appreciate the #accountability and #HIM we all are.

Not many announcements, but prayers to those injured and for a speedy recovery (Funhouse and others), for prayers to YHC co-worker’s daughter in Raleigh, and for being leaders in our house.

Trucker

The headlights rolled in and 20 hearty men got ready for the frozen #gloom.

The Thang:

Mosey to road that leads to back entrance.  10 Street lights, 1/2 mile one way. Uphill  #drillbits.  Run back.  Don’t stop till done or time.

RD 1:  Burpees.  10 at each light.  100 total

RD 2: Bombjacks.  10 each light. 100 total

RD 3: Merkins. 10 each light. 100 total

RD 4: LBC. 30 each light. 300 total.

Naked Man Moleskin

T- Claps to 19 other men who thumbed their nose at the temps and posted to Colosseum this morning.  Idea was to keep moving, break a sweat in 18 degrees.  Maximus, Cerrano *facepalm*, and Fishsticks were the #kings today.  Glad to share some 2nd F and get to know Houska as we partnered up to get through it.

Life, work get overwhelming.  Break the bigger items down into managable chunks.  You’re through it before you know it.

• 3rd F convergence Eternal Church behind Zaxby’s 0600
• Cancer Baxter 5k 2/6/16
• Third installment of Foundation Series lead by Santini with Dredd assist on Tuesday 2/26/2016.  Chirst Church, Charlotte
• Yeti

L&R

Jekyll