Category: The Deep

Tall Man beatdown at The Deep

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  • QIC: Mainframe and Bing
  • When: 07/09/16
  • Pax: Davinci, Villa, Tater (respect), Galloping Ghost (respect), Mini Me, John Cena, Wild Thing, Kenyan (respect), Alamo (FNG), Royale, Mainframe, Bing (YHC)
  • Posted In: The Deep

Weather: 75 with some clouds for relief

Mainframe and YHC returned to co-Q at the Deep once again.  This time the AO Q (Royale) was able to join us and to see the creativity we had in store.

With a new start time of 6:30, a few Pax came into the parking lot hot, and we then moseyed over to the top of the hill (the only hill) at The Deep with some high knees, butt kickers, stanky leg and knee raises:

COP:

  • Windmills x10 IC
  • Imperial Walkers x15 IC
  • Mountain Climbers X15 IC
  • Peter Parkers x15 IC
  • Side Straddle Hops x25 IC

The Thang:

Quadraphilia – Starting at the top of the hill, run facing forwards down to the fence, and then return to the top of the hill, running backwards.  This is to be completed for 4 minutes, non-stop.  Yes, this was fantastic all around, especially with the mumble chatter that started at 1-minute, and the witnessing of Mini Me taking a nice spill compliments from his brother John Cena.  Royale – thanks for the challenge as you proclaimed that NO ONE would be still running at 4 minutes, I had to prove you wrong!

We then moseyed, or wobbled, over to the basketball court for a series of webicides.

  • Bear Crawl to each line (like a suicide run), and do a merkin at each line, starting with 1 merkin and continuing till you reached 10 merkins
  • Lunge walk to each line, with squats at each line, continuing till you reached 10 squats.

It was at this time our FNG arrived, thinking we started VERY promptly at 7am.  Unfortunately his EH’er didn’t disclose the new start time, but come to think of it, at 30-minute workout is a GREAT way to start F3!

Hand-off to Mainframe

Mosey behind the school for Captains Chair and Balls To The Wall repeats (x3) along with some donkey kicks up the wall (x15).

Mosey over to the parking lot next to the school for a series of jumping over the pax plank line.

Next up some Jacobs ladder with Carolina Dry Docks and Burpees (cause we didn’t do burpees yet – not sure of that rationale).

One more round of planking with the Pax running/weaving through the line.

We then did some ab work including feet touch LBC, american hammers and flutter kicks.

With a final mosey back to the main parking lot and a last round of ab work including some box cutters, the beatdown was complete.

The Moleskin:

YHC challenged the Pax to better understand WHY there is so much anger and hate in our world today.  All through out the workout YHC challenged the Pax to image in a world in which we had no choice what-so-ever.  If Sky-Q were just a puppet master and did not give us the ability to choose if we love or hate.  Giving us the ability to choose and have free will gives us the ability to deeply love our M’s, 2.0’s, family and fellow F3 brothers.  As F3 HIM, it is up to us to spread this love and to show others what it means to love one another versus choosing to hate.  For a first step, reach out to all of those you know who have chosen the career of a police officer and let them know how much you appreciate them.  This is very much needed during these trying times.

I was inspired by a post my birth-Brother put on Facebook:

“God created things which had free will. That means creatures which can go wrong or right. Some people think they can imagine a creature which was free but had no possibility of going wrong, but I can’t. If a thing is free to be good it’s also free to be bad. And free will is what has made evil possible. Why, then, did God give them free will? Because free will, though it makes evil possible, is also the only thing that makes possible any love or goodness or joy worth having. A world of automata -of creatures that worked like machines- would hardly be worth creating. The happiness which God designs for His higher creatures is the happiness of being freely, voluntarily united to Him and to each other in an ecstasy of love and delight compared with which the most rapturous love between a man and a woman on this earth is mere milk and water. And for that they’ve got to be free.
Of course God knew what would happen if they used their freedom the wrong way: apparently, He thought it worth the risk. (…) If God thinks this state of war in the universe a price worth paying for free will -that is, for making a real world in which creatures can do real good or harm and something of real importance can happen, instead of a toy world which only moves when He pulls the strings- then we may take it it is worth paying.”
C.S. Lewis, The Case for Christianity

Announcements:

  • Utilize the link in the newsletter to bookmark all announcements on your phone. Nothing will get missed
  • Jays Run on 7/22 at Baxter Starbucks- 5:15a
  • PHOP convergence in Easley on 7/23
  • F3 Picnic on 7/23

Prayers:

  • Zima’s family
  • Injured pax
  • Pax traveling
  • 2.0’s during this summer break
  • Our country

Thank you Royale for the opportunity to lead the Pax at The Deep yet again, and we were glad you were able to attend the workout this time.

Go Forth and show the world what it feels like to choose love instead of hate, and be the light.

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The Fort Logo Redesign

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Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

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How’s your memory?

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  • QIC: Pusher and WitchHunt
  • When: 7/2/2016
  • Pax: Cake Boss, Red Eye, Wild Thing, Double D, Boehiem, Baby Conan, Pusher (QIC), Royale, Dark Helmet, Galloping Ghost, John Cena, Mini Mi, Geronimo, Vila, Nutmeg, Short Shorts, Witch Hunt (QIC)
  • Posted In: The Deep

17 HIMs woke up early and decided to take a beatdown provided by Pusher and YHC. Many of the Pax arrived early and mumblechatter was aplenty.

Once Pusher and I settled our grievance over the definition of “old” (Veteran does not mean old) the game was on:

Quick Mosey to front field for warmup. T-Claps to Wild Thing for stepping up and leading his first warmup. Great job and great leadership.

SSH
Mountain Climbers
Imperial Walkers
WindMill
Peter Parkers
Merkins

The Thang

With all the talk of age, I decided a great way to test the Pax was by testing their memory.

We counted off by 2’s and split into our respective groups. Each group was assigned 2 sets of 10 cones spaced 50 yards a part. Each set of 10 cones consisted of the following exercises hidden on index cards underneath:

  • 5 Burpees x2
  • 15 Bomb Jacks x2
  • 25 Squats x2
  • 10 Merkins x2
  • 25 LBCs x2

Working in teams, each group would select two cones to turn over revealing the exercises below and would perform those exercises (irregardless if they matched). If you were lucky enough to get a match, you were awarded a jog to the other set of cones. If they didnt match, you were punished with a bear crawl to the other set of cones.  You continued this back and forth until all matches were revealed.

While I didnt anticpate the level of cheating (*cough* cough* *Dark Helmet*) that I see from my 2.0 when we play memory, the Pax attacked the game and all matches were found.

T-Claps to John Cena and Mini Me for possibly the fastest Bear Crawl in F3 history.

Also, as suggested by the Pax, next week we will be playing Sudoku. Gotta keep the mind sharp.

Once my time was up, it was time for the Pusher to complete the Beatdown. We quickly moseyed to the street behind the school where Pusher provided great wisdom on financial responsibility and not wasting a day.

Now we were ready to attack the legs:

In sets of three:

  • People’s Chair (3x 10 counts) followed by Jack Squats (1×4 up to 5×20)
  • Step ups (15,10,5 each leg) followed by more Jack Squats (5×20 down to 1X4)
  • Calf Raises with Partner Push down (15, 10, 5) followed by monkey humpers (too many to remember)

No leg was left unpunished by the end of these exercises. This concluded our time and we moseyed back to COT.

Announcements:
F3 Dads The Patriot 9 a.m.
The Deep will move start time to 6:30 am
HDHH Sweetwater Lake Wylie 7/6 6 pm
4 year anniversary of The Fort

Each time I get to lead the Pax I’m truly humbled and gracious. Thanks to Pusher for the Co-Q, it was an honor and hopefully we get to do it again soon.

YHC

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Recon: BTC aka. Boom Town Central

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  • QIC: Apache
  • When: 7/1/16
  • Pax: Apache, Bazinga, Sapper, Popeye
  • Posted In: The Deep, The Fort

As Rock Hill continues to grow there’s the need for new AO locations. In fine Apache fashion, YHC and a few other PAX, unfartsacked ourselves, suited up, took a whole jar full of #RedPill and posted at the Rock Hill Business Technology Cetner (BTC) or now named Boom Town Central.  The tall building across the road from York Tech College.  Plenty of parking and a great spot for F3 shovel flag advertising.

THE THANG

Apache led us in a quick warm up – I mean really quick 10 SSH and we were off.

We ran into Tech Park off Anderson Road and we barely scratched the surface of what this place has to offer. Bazinga’s M works in one of the businesses in the park and knew the layout to get us started and not lost. We hooked a left and discovered a wall for a round of People’s Chair Heads Shoulders Knees and Toes.

We were off again and before we knew it we were face to face with a nice little hill for a mini 5 round of Jacobs ladder.

We then hooked a right onto the walking trail.  The first bridge we approached was perfect for a round of Dirkins and Dips 3 sets of 10 each. While a what we believe was a slightly overgrown swamp thing of a bull frog croaking at us for waking him up.

We were off again where YHC spotted what else a nice 15 step set of stairs. We proceeded to 5 merkins at the bottom and 5 at the top for 5 rounds.

Off again we come to the lake in the center of tech park and another bridge for more dips and Derkins.

On the other side of the lake we found a mountain of rocks next to the Social Security building which Apache led us in 10 Squats with a rock.  But there was no time to waste we were off again.

The next bridge we encountered looked as if it had seen better days so we passed on the Dips and Dirkins.

The loop around the lake is approximately 1 mile from what Bazinga tells us. We came out where we started and moseyed along the road around the lake. We walked a bit talking about the potential of other areas and fields around the lake area.

Exiting Tech park we found a short cut back to the BTC through the Arrow Point Parking lot.

From there we reconed around the BTC building adding in a few Bear Crawl Merkins X5 on each side of the building.  Before stopping back at the COT we were just .25 miles short of 3 miles, so we ran the length of the BTC parking lot again to get to 3.1 miles. including a few burpees/merkins into the mix.

COT done.

Aye!

This AO, if chosen has a lot of potential for being one of the most popular AOs around. I guess the F3 upper management and we folks in research and development will have to have a meeting.

Popeye OUT!

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It’s all fun & games until Popeye brings Jenga

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  • QIC: Popeye
  • When: 6/24/16
  • Pax: Honey Pot, Iron Sights, Italian Job, Ajax, Pusher, Bazinga, Catfish, Hot Sauce, Pistol, Bull, Samurai, In Coming, Anchor Bar, Dawg Pound, Mr. Big Stuff, Mayhem, Bill Nye, Apache, Sapper, Kindergarten Cop, Dream House, Drifter, Short Sale, Twister, Whitney, Popeye
  • Posted In: The Deep, The Fort

26 #HIM men showed up to #Petra this morning for YHC’s 2nd Q of the week with full warning from the Facebook and Twitterverse of what in store. It’s amazing what you can buy at a dollar store. I can’t take all the credit from this F3 game of Jenga. My M came up with the awesome idea when she bought mini jenga games at the Dollar Tree for my 2.0s.

On each block there is written an exercise. I made full use to the Lexicon and Exercon on F3Nation.com to come up with this gem of a workout. There was much mumble chatter to be had.

THE THANG:

Warm Up:

  • SSH X15
  • Feet together Stretch
  • IW X15
  • Left over Right, Right over Left stretch
  • MNC X15
  • Merkin X10
  • Butterfly Stretch

Mosey to the Front Door of the Bingo Hall

To save time from the regular game of Jenga, I changed to to reverse Jenga. Each PAX reached in to the mix bag of bricks and pulled out the exercise. Then once the exercise was read, the person stacked the brick in a plus fashion. If the bricks toppled over the penalty is 10 Bomb Jacks
Lets go ahead and say the stack fell over on “accident” or on purpose three times.

The bricks pulled are the following – in no particular order:

  • 5 LBCs
  • 15 Merkins
  • 20 County People’s Chair
  • 5 (each leg) Mail Box Pissers (A Bogey Special)
  • 10 Merkins
  • 1 Lap (around the whole parking lot)
  • 15 Irkins
  • 5 Mr. Miagi
  • 15 SSH
  • 5 (IC) Hello Dolly
  • 5 WW2 Sit-ups
  • 10 Dips
  • 1 Lap (around the whole parking lot)
  • 10 Diamond Merkins
  • 20 Wide Arm Merkins
  • 15 Squats
  • 1 Lap (around the whole parking lot)
  • 30 count Plank
  • 10 (IC) Rosealita
  • 10 Calf raises
  • 5 Flying Squirrels
  • 5 Wide Arm Merkins
  • 20 Sumo Squats
  • 10 (IC) Hello Dolly
  • 10 Plank Twists
  • 20 Calf Raise
  • 20 Dips
  • 5 Flying Squirrels
  • 15 Plank Twists
  • 20 (IC) MNC
  • 5 Merkins
  • 1 Lap (around the whole parking lot) Finishing at the COT

Once in the COT I spoke to the PAX about laying off stress. Talked about this story:

Professor sat a glass of water down on a table and asked the class to estimate how heavy it was. Class answers varied from a few grams to a pound. The teacher said the weight doesn’t matter. It depends on how long you hold it. If you hold it for a minute no problem – If you hold it for an hour your arm may ache – If you hold it for a whole day you may have to call an ambulance.
In each case the weight stays the same. The same goes for stress – the longer you hold onto something stressful whether its work or something in life the heavier it gets.
I challenge you to put down that glass of stress you are holding onto this weekend – Pick it up later. Spend time with family and the important things in life.

Matthew 6:34
Therefore do not worry about tomorrow, for tomorrow will worry about itself. Today has enough trouble of its own.

Announcments:

  • Pusher & Mayhem explained to the newer PAX the 5 F3 principles and what th 3 F’s are.
  • Cotters: If you know of a person that hasn’t been to F3 in a while reach out to them. To again quote Dredd “There are guys out there who need this. There are guys out there trying to figure out what this life is all about.”
  • F3 Dads WEP Saturday
  • F3 Dads Coming to Rock Hill in the month of July.
  • Read your newsletter.

AYE!

Popeye OUT!

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Sally Brings Her Starfish for Playtime at The Deep

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  • When: 6/11/16
  • Where:  The Deep
  • QIC:  Apache and Walker
  • The PAX:  Dark Helmet, Royale, Sweeper, Short Sale (Respect), Lug Nut (Respect), Cable Guy, Tater (Respect), Black Hawk, Iron Sight, War Bucks, Zima, Spitz (Respect), Apache, Walker (Respect)

12 HIM came out on a very warm morning to have a little fun at the Deep with Apache and YHC.  Apache and me did not determine beforehand what we would bring to the workout so when he broke out the stereo equipment, I knew it would get interesting.  Apache took the first half.

The Thang:

Apache on Q

Warm up:  SSH (single count), stretches, and merkins

Mosey to grassy area on the side of the school where the real work is about to begin.  Apache took the time to bring an important message concerning our influence on others.  F3 has changed this man’s life and anyone that knows him knows that he is passionate about F3, the mission, and the brotherhood.   He reminded us that we can be a positive influence on others as well as a negative influence.  We are a band of brothers and we need to encourage and support each other as we move forward in life – his message was well received by the PAX.

COP

Sally Up and Sally Down:  Well, things got interesting here.  We counted off in 1s and 2s with 1s performing merkins while 2s performed squats. I’ve tried many different workouts over the years but this particular one has escaped me until today.  Sally is a tough old broad especially when it comes to merkins and she’s a nag when it comes to squats.  Of course, we had to flapjack so we got our fill of the old hag and finally moved on to another jewel of a workout.

BurpeeStruck Side Straddle Hops:   Apache kicked ol’ Sally to the curb and cranked up AC/DC’s Thunderstruck.  We had to perform SSHs until we heard the words “thunder” or thunderstruck”.  Whenever we heard either of those two words, we had to perform a burpee.  Apache got this little beat down from our pal Bing (thanks brother) who also happened to Q this same routine at Alcatraz.  I actually liked this routine and even played some air guitar with a few Pete Townsend jumps thrown in for good measure.  By the way, if you didn’t know, Brian Johnson really likes to sing those two words ALOT.

Apache Q’d a great 1st half and now it was time to mosey to the front parking lot for one of my favorite routines.

Walker on Q

Before we got started, I brought the same message that I brought to the Patriot last week.  I reminded the PAX about the message given in Romans 15:1-7.  In these verses, Paul basically speaks about the importance of building up you neighbor – in other words, building a community.  We in F3 have a calling to do such a thing.  We are not just passive members of a community. Part of the F3 mission is to build a community and it starts with the Sad Clown that you come across in your everyday life. As you go about your day to day, look for opportunities to build the F3 nation which in the end builds and impacts our communities in a very profound and Biblical manner.

Starfish Routine: 

Cones are laid out with one cone in the middle of a 4 corner array (cones at each corner).

Exercises:  Middle cone – 10 burpees, run to 1st cone – 100 merkins, run back to middle cone – 10 burpees, run to 2nd cone – 100 LBCs, run back to middle cone – 10 burpees,, run to 3rd cone – 100 squats, run back to middle cone – 10 burpees,, run to 4th cone – 50 pike presses, run back to middle cone – 10 burpees

Total:  50 burpees, 100 merkins, 100, LBCs, 100 squats, 50 pike presses

COP

20 merkins in cadence , heels 6 inches off ground for 1 minute, 17 diamond merkins in cadence, heels 6 inches off ground for 1 minute, 20 single count  Lalanne merkins , heels 6 inches off ground for 1 minute, finished up with 20 single count merkins and a short mosey until time elapsed.

This was my first time working out at the Deep and it’s a very nice venue.  I highly urge the PAX to make a visit and support Royale in his effort to get thist AO going strong.

Naked Man:  Read the newsletter for F3 happenings in the area. I think most of the AOs will be shut down next weekend for the Hog and Coyote so be sure to check with your site Q before posting. I hope to see many of the PAX at the H & C next weekend.

It was an honor and a privilege to lead and serve such a great group of guys today. Thanks to Apache for helping me out today (I was originally going to Q solo) and thanks to Royale for the invite.

Walker Out!

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Playing Cards & Betting on Burpees

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  • QIC: Maximus & Cable Guy
  • When: 06/04/16
  • Pax: Snookie, Witch Hunt, Royale, Baby Connan, Kenyan, Villa, Warbucks
  • Posted In: The Deep, The Fort

So what happens when your number is called to Q at an AO and in a region you’ve not posted to yet? What happens when you’re paired with Cable Guy as your Q partner? What do you do? What do I do? I grab a deck of cards and show my appreciation at The Deep in Lake Wylie. We almost hit double digits and once the final car pulled in, I was surrounded by 8 other men ready to play cards. Cable Guy and I decided that I would take the first half of this party so after a brief disclaimer and an explanation, we were off.

Mosey to an adjacent lot for a quick warm-up consisting of:
SSH
Moroccan Night Clubs
Wind Mills
20yd Walking Lunges

Circle up around the deck for 1 cycle through:
Hearts: Carolina Dry Docks
Spades: Mountain Skiers
Diamonds: Diamond Merkins
Clubs: Butt Kickers
Jokers/Ads: 10 Burpees

Once we went through 1 time, we had 2mins left so we filled that with box cutters then revers box cutters. I will tell you, it’s been a long time since I’ve played cards but this is a workout that never disappoints. Sweat was pooling all around us and it was hard to catch my breath. So this was the perfect time to hand off to Cable Guy.

With that, he led us on a mosey to the field where we’d pick a partner.
First partner back peddles the 100yds while the other partner forward with him. Bring it back in reverse and repeat the whole thing.
Ditch the partner for some burpicides:
Run to the 1st line for 1 Burpee then back to the start for 1 Burpee. Do this until you get to 6 Burpees.
Partner up again and while the first partner starts with single count American Hammers going to 500, the other partner hits the 3 lines on the field with 2 Burpees at the first then back, 4 at mid-field then back, 6 at the third line then back. Swap with your partner and do this until 500 American Hammers are in the books.
Finish up with more 3-tiered burpicides of 7, 8 & 9 Burpees at the three lines. To say this crowd pleaser gassed the PAX is a massive understatement. It was one of those times and you seriously think you’re hallucinating b/c surely, the Q didn’t just say what I heard, did he? Oh yes. Oh yes he did. How I didn’t splash merlot at the end of this was amazing.

That is what it’s like to Q The Deep in Lake Wylie with Cable Guy. Brutally awful yet awesome. Welcome to F3. Great words by Royale at COT this morning. T-Claps to this man as he brings the energy, the emphasis and the opportunity to share the leadership. He has a great sales pitch and challenges other men to step forward.

Announcements: Hog & Coyote has several options…choose 1 and sign up, F3 Dads workout every Saturday in June 10am at WEP, SpitzArmy this Summer, read the newsletter.

Prayer Requests: Son’s birthday and upcoming vacation. Warbuck’s job and what he faces everyday. Patience with family in town and being the example that is needed.

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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Bricks and a Board Game

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  • QIC: Senator Tressel and Cornhole
  • When: 05/28/16
  • Pax: Witch Hunt, Royale, Baby Conan, Tater
  • Posted In: The Deep

6 Strong met at Oak Ridge Middle to put themselves through another 60 minutes of hard work at The Deep.    Here is what they did:

The Thang:

Senator Tressel on Q:

Dynamic Warm up with knee pulls, leg pulls, shoulder circles/pulls, toy soldiers, inch worms, and back stretches.  We worked our way to the white VW, and then everyone picked up two bricks.  Mosey to the field for COP

All in double count cadence and all with bricks:

SSH x 25, windmill x 15, Morrocan night club x 20, squat x 20, man-maker merkins x 10, V-ups x 20, diamond merkin x 10, crunch press x 20, IW x 20, big-boy sit ups x 20 (single count),  superman/peppermill x 5 rep (rinse/repeat)

Hold onto your bricks and mosey to the steep hill with gnarly grass for Jacob’s ladder:  1-7 with bombjacks at the top.

Mosey back to the field and hand off to Cornhole:

Monopoly time!
Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Switch and repeat
If roll same number back to back go to jail

Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-Karoke to fence and back
5-20 Mtn Climbers – karaoke
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-Bear Crawl to Fence & back
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-Side Shuffle to fence and back
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freedy Mercury’s
22-Lunge Walk to Fence & back
23-20 Parker Peters
24-20-Plank Punches

This is my first visit to The Deep,  and Cornhole and I were VQ’s today.  It’s fun to Q with Cornhole because he always brings something original to the workout  (remember the Slow Burn tracks?) .  Last week, I planned a similar workout with bricks at The Fort, and it didn’t go as planned because I was short on bricks.  Normally I don’t do the same workout two weeks in a row, but I wanted to make up for last week’s misstep,  and have better execution this time around.   I had plenty of bricks today and we put them to good use.  The extra 4 lbs in each hand added some fun to side straddle hops and Morrocan night clubs, and after 30 minutes, the bricks start to feel a lot heavier.

The Monopoly game is a crowd pleaser because it combines strength, cardio, and a game of chance. Royale and I went to jail today (10 burpees), and drew 20 mak tar jai’s three times (not fun).  Witch Hunt and Tater won the game and willingly did extra credit while the rest of us finished up – well done, gentlemen.  I kept thinking I’ve met Baby Conan before – Rock Hill Convergence last year?

Royale honored an American serviceman, Roger Adams, from NC who was killed in Iraq.   He researched this hero and told us the story of his dedicated service to the USA.  Thank you!

T-claps to Royale for leading the charge on the Lake Wylie expansion. I love the enthusiam and engergy around this AO and look forward to the coming weeks and months as more Pax discover it and make it flourish.  It was a priviliege to Q today with Cornhole and a small, but hard working group.  Thanks for the opportunity to lead, Royale, and I can’t wait to come back!

Announcements/Prayers

Memorial Day 10K leaviing from Memorial Park in TC to Memorial Park in Ft. Mill.  Wear your blue

F3 Dads in June moves to WEP with middle school kids and younger combined.  Big fun

Hog and Coyote – June 18.  Check website for details.

Prayers for a father-n-law recovering from a fall.  Prayers for our brother Olive.  Prayers for just-graduated seniors heading to the beach this  week.

 

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