Category: The Fort

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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Morning Sauna

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  • QIC: Gilmore, Tesh
  • When: 06/24/16
  • Pax: Barry Manilow, Gilmore, Old Bay, Pinup, Dilbert, Zima, Package, Bolt, Opie, GreenWave, Culture Club, Plymouth, Change Order, Beacon, Newman, Tesh
  • Posted In: Slow Burn, The Fort

This morning it started out warm, then it got hot…

Warmup

  • Mosey to parking lot at Empire
  • Windmill – 15 count
  • Mara con Night Clubs – 25 count
  • Imperial Walkers – 20 count
  • Mountain Climbers – 20 count

Heat 1

  • Mosey to back of lowes parking lot
  • Dips (15), calf raises (20) and box cutters (10) X3

Heat 2

  • Partner up – “aggregate” 1 doing exercise while 1 runs to the 2nd cross walk Mosey to bounce house
  1. 100 Carolina Dry docks
  2. 150 LBC
  3. 200 Sumo Squats

At this point YHC takes over.  There were no FNGs so I did not feel too compelled to provide a moderate workout (modify when needed).

Heat 4

  • Mosey to I77 side of Lowes to the Great Wall (there was no breeze here… who knew)
  • 30 second wall sit, sprint
  • 10 bombjacks (fairyjacks @F3SwampRabbit)
  • 60 second wall sit, sprint
  • 10 bombjacks
  • 30 second wall sit, sprint

Heat 5

  • 10 slow merkins
  • 30 second plank, bear crawl
  • 10 slow merkins
  • 60 second plank, bear crawl

Out of time, mosey back for COT

Moleskin

  • Read the newsletter
  • Prayers for the family of lost / sick loved ones.  Praise for good diagnoses.  Keep Spud in thoughts.
  • Prayers for Pax as we all go through lifes frustrating challenges, such as a leaking water heater (that’s not on the first floor).
  • Prayers for the injured Pax.  Lets pray everyone that needs F3 is healthy enough to get out.

Afterthought: I always feel privileged and fortunate to be able to work out with you PAX.  Getting to know someone a little bit more is one of the bigger reasons I climb out of be at 4:45 (and I would classify myself as an introvert).  Get out and divert a PAX’s attention from pain, or get out and give a guy your ear.  That could be the best part of his day or the emo-bump he needs.

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The Hive- Sweat and legs

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  • QIC: Backdraft
  • When: 06/24/2016
  • Pax: Waldo, Bassamatic, The Chaser, Matlock, Cakeboss, Airborne, Backdraft.
  • Posted In: The Fort, The Hive

7 posted at the hive for a little kettlebell fun or so they thought. Great to see Waldo there. Had not seen him since the palmetto 200.

At 0515 the Q gave a quick disclaimer while cakeboss finished tying his shoes and the approval of legal counsel.

We starte this thing with a mosey around parking lot and little warm up that consisted of SSH, IW’s, Windmills, Merkins, CDD’s, and Plank Hold.

Pick up your bell and mosey to lower parking lot. Start with right and left side arm curls. then with the bell lunge walk about 20 yards repeat exercise and lunge walk back. We continued this with deadlift highpulls, skull crushers, figure eights, and around the worlds.

Mosey with your bells to driveway hill. At bottom do 20 KB swings run to top of hill 10 merkins run to bottom wait for the 6. repeat but at bottom do 5 Turkish get ups holding bell on each side.

Mosey to tennis courts at the stands while holding your bell 12 step up followed by 10 dips. repeat twice.

Mosey to COT for a little ab lab. flutter kicks leg lifts, and grave diggers.

Announcements, praises and prayer requests.

Pray for Marriages, children, direction, aging parents and grandparents.

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Magazine Reload at the Tavern

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  • QIC: Sgt York
  • When: 06/23/16
  • Pax: Samurai, Bazinga, Apache, Popeye, Honey Pot, Tinker Toy, Slow Pitch, Mr. Big Stuff, Chuckie, Jag, Hot Sauce, Anchor Bar (FNG), Sgt. York, Pistol, Bull, Turbine, Sweeper, Sapper, Stang, Catfish, Devil Dog
  • Posted In: The Fort

It was an honor to lead and be a part of the 21 men that tackled The Tavern this morning. I’m amazed to see how quickly this AO has begun to produce numbers like this on a regular basis, especially having only been open for a few weeks now. We really tried to explore the space this morning as there are many different options for the nonsense that we like to get into each morning. Another strong effort by all and more importantly another group effort as the push and pull was evident throughout. Here is the thang:

quick warm up stretching

mosey around the Harris Teeter

20 SSH, 20 IW, 20 MNC, 10 squats, 10 merkins

magazine reload – sprint up the parking lot lane, jog back down the next, one burpee and then rinse and repeat all the way to the other end

curb hops across the front of the store

wheel of merkins – 5 each regular, wide armed, diamond, elbows in, regular (superman to recover between each round)

light pole intervals – shuffles and karioke

retention pond – backwards bear crawl down, merkins, bear crawl back up

light pole intervals – 20 mountain climbers at each, sprint to the next

COT

Thanks for the honor to lead!

Sgt. York

 

 

 

 

 

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Come on legs don’t fail me now!

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  • QIC: Popeye
  • When: 06/21/16
  • Pax: Mr. Big Stuff, Samurai, Ajax, Super Fly, Mayhem, JAG, Pistol, Iron Sights, Sweeper, Back Draft, Crab Cakes, Burgundy, Kindergarten Cop, Apache, Dawg Pound, Choir Boy, Water Boy, Mud Hole, Sgt York, Bazinga, Chuckie (FNG), Popeye
  • Posted In: The Fort

22 #HIM unfartsaked themselves this morning at #EaglesNest, even after fair Twitter warning that YHC, planned a new painful undiscovered treasure of discomfort for the PAX this AM.

THE THANG

WARM UP:

  • SSH x15
  • Stretch – Touch Toes
  • IW x15
  • Stretch – Left over Right, Right over Left
  • MNC x15
  • Groin Butterfly Stretch
  • Merkin x15

Mosey to what was dubbed Popeye’s Peak / Pinnacle after the dust cleared – The fire escape stairs between Tillman, McBride and McLaurin Halls.

DORA – Partner up and do the following while your partner runs the peak (stairs)

  • 100 Merkins
  • 200 LBCs
  • 300 CDD
  • 400 Squats

There’s only a few times a workout can shut down mumble chatter from Apache and this one I feel may have done the job.

Plank up and about 20 SSH waiting on the 6 to finish.  Thanks to the PAX for sweeping for the 6.

After a few 10 counts to catch our breath I shared with the PAX the verse 1 Timothy 4:8 (ESV) – For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

I explained a little about the 3 F’s for the newer PAX and how if it weren’t for the 2nd F I would have quit this madness a long time ago. Also how in the past year the 3rd F has been strengthened in my life from help of F3 brothership and of course Sky Q.  YHC was out on IR for 4 weeks and I thank all the PAX who wouldn’t let me slip and fall back, encouraging me to get back out when I could muster the strength to do so. With the 400 squats and running the stairs, our legs were on fire! (at least mine were) As a reminder your body and things in life will always fail you, but Jesus will never fail you… EVER.

Mosey to the Johnson Parking Lot for a Popeye favorite

  • Bear Crawl Merkins – 10 Parking lines
  • Run Back to start
  • Lt. Dans approx 20 Parking Lines

Mosey back to the COT for a few more SSH waiting on the 6

Done. Always thankful to have an opportunity to Q such #HighImpactMen whom are in much better shape than I am.  FYI YCH is on Q at Petra Friday.

Announcements:

  • We welcomed FNG Chuckie to the PAX, EH’ed by Mr. Big Stuff
  • The CAH Justice League workouts continue this Friday at 1900 with Decibel on Q. All men should make an attempt to come out and make an impact in the lives of the Kids from the Children’s’ Attention Home. Contact Chicken Hawk or Decibel for details.
  • F3 Dads in July – Saturdays in July @ 0900 – Patriot – F3 Dads will continue through the month of July transitioning from WEP to the Patriot. See the pre-blast for more details.
  • Star Command Convergence – Jul 23 (Saturday) @ 0700 – Star Command – Get the clown cars ready for a road trip to Spartanburg for a Star Command convergence with PAX from the Upstate. You won’t want to miss the epic #mumblechatter along with both First and Second F’s. See the Pre-Blast for more details.
  • Read more in the Newsletter.

Popeye OUT!

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Jay Karwatsky Memorial Contribution

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In lieu flowers, the Karwatsky family has asked that a contribution be made to Chi Alpha Christian Fellowship of Georgia Tech, www.chialphaatl.org, an organization that Jay Karwatzky (Spuds 2.) was actively involved in and was soon to become a VP.

You can make a contribution directly to Chi Alpha through the link above, or contribute through my PayPal account and make one large contribution representing F3.

PayPal Account: dkelly41@gmail.com

Be sure to note that payment is to a friend/family so we are not charged processing fees.

Once collected, I will inform the Pax of the contribution amount being made.

Also, please plan to attend the Memorial Service on Thursday, June 16, 7pm at the following location:

Carolinas Cornerstone Church

1790 Gardendale Road

Fort Mill, SC 29708

Let us all be the light we are called to be.

Thank you all and God Bless

#TAP

 

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The Fort- Custom Goruck Challenge 2017-UPDATE

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  • QIC: WWL & Cobra Kai
  • When: Spring 2017
  • Pax: Fort Mill and surrounding areas
  • Posted In: The Fort

Pax,
The call went out on May 1, 2016 for this ultimate CSAUP event known as a Goruck Challenge. We said it would be 10-12+ hours, said you would need to wear a ruck sac filled with 20 or 30 lbs (depending upon your weight), said you would carry heavy awkward items (like logs, ammo cans filled with concrete, etc), said you would cover some 10-20 miles, said it would be among the hardest thing you would do and said here’s your opportunity to do it shoulder to shoulder with the men you’ve been called to do life with.

And in 5 weeks OVER 35 pax said AYE, I want in on that!! Said I’m crazy enough to say yes. Said I want a challenge. Said I don’t want to miss out. Said I want to support my brothers. Said I want to find out what I’m made of. Said yes sir, may I have another.

So with over 35 pax HC and paid the $50 deposit, The Fort Goruck Custom Challenge 2017 is a GO! We will coordinate with Goruck to lock-in the date, find a sweet Cadre(s), patches and determine the location. Some of those details will be finalized here shortly, like the date, others may take a little time. And yes there will be patches there are only certain ways to earn the GRT and F3 patches, and that’s by completing a Goruck Challenge.

The date will either be 4/28/17 or 5/5/17 and your event Qs will be WorldWide Leader and Cobra Kai.

So where do we go from here?

1) More HCs! The way Goruck structures the Custom Challenge is as follows, for $5k you get 35 spots (we have secured our first 35 pax), another 35 spots costs you an additional $3k (there is no in-between or prorated pricing). SO at 35 pax, the cost is $143/person ($5k/35), at 36 pax the cost $222/person ($8k/36), at 37 pax the cost per person is $216/person ($8k/37), you see how the math progresses. Thus we will have two options, either we have 35 pax OR we have 56+ pax (so that the cost is no more than $143/person). If we have more than 56 pax, the price per person will be less than $143.

We currently have 4 pax on the wait list, again we need 21+ in order for the wait list pax to make it to the event.

Let’s keep recruiting pax, other Regions are welcome, we’ve had interest from Lexington, Raleigh, and Isotope.

To HC for the wait list, contact WorldWide Leader (@JcLaRoche2, Justin.laroche@yahoo.com) or Cobra Kai (@F3_CobraKai) AND pay the $50 deposit via PayPal, its free to use, use send to friend (Justin.laroche@yahoo.com), also need to provide your email address (for future communications). Please note that we need ALL things: HC, $50 and an email address to secure your spot!

2) Start rucking, or preparing to ruck. Start talking to Goruck veterans (referred to as Goruck Tough or GRT) about past events, experience with rucks, bricks, ruck plates, other gear. NOTE you do NOT have to buy a Goruck ruck, they are nice, but there are plenty of options out there, start practicing with your ruck, figure out what works and what does.

We will expand the rucking specific workout options starting in the fall and training will ramp up at the start of the new year. There will be options to talk about what to expect at the Challenge, how to train, how to pack your ruck, what to pack, etc. There will be rucking 101. And there will be plenty of fellowship.

Below is the list of the first 35 HCs along with the wait list, all of which is also maintained and updated here:
https://docs.google.com/spreadsheets/d/1NNaHmvHk6yZ_qCRb8S-rJh9qtFCG0Q19iweoL0z8d88/edit#gid=0

First 35 HCs:
WWL
Crab Cakes
Gears
Maximus
Reborn
Cobra Kai
Private Ryan
Sasquatch
Zima
Cornhole
CSPAN
Dark Helmet
Stockade
Apache
Outlaw
Bear Grylls
Witch Hunt
White Lightning
Lil E
Matrix
Rooney
Howitzer
Repeat
Spitz
LugNut
Geraldo
Cableguy
Cerrano
Freebird
Royal
Trucker
Geronimo
Twister
Crash
Bones

Current wait list as of 6/12/16:
Tony Bauldin
Spiderman
Baconator
Bounty Hunter

Pax are encourage to ask questions and reach out to WWL or Cobra Kai.

The adventure starts here gentlemen.

IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU.

WWL/Cobra Kai

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Jugs weigh How Much…

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  • QIC: Backdraft
  • When: 06/11/2016
  • Pax: Cspan, Cakeboss, rebel, Chickenhawk, Beackon, Barry Mannilow, Hasselhoff, Twister, Rock Thrill, Trucker, Jean Claude (FNG), Assasin, Cotton Eye, Cross Check, Corruption, Change Order, Shelby, Mission Impossible, Cheddah, Magnum, Marylou, Old Bay, BackDraft
  • Posted In: Millllkshake, The Fort

A hot and humid Saturday morning didn’t stop the cars from rolling in one after another. The Q started wondering how 13 milk jugs were going to have to de distributed. Its the fun part of bring the Q that when you come up with what you think is a great idea that idea gets a kick to the.. Well you know what. So after counting the number I figured we would only need to double up. This also got me to come up with a message that I had not added to my workout.

Here goes the thang. Good disclaimer since we had an FNG with us today. Welcome Jean Claude.

Mosey around parking area and basketball courts. Circle up for the following exercises all were done in cadence and 15 of them.

SSH, windmill, IW’s, Low Slow squats, CDD’s, LBC’s

Partner up- Size does not matter. Mosey to Qs truck and get 1 milk jug per group. After you have milk jug mosey to end of basketball courts. Q gave a quiz to see who knew what the weight of a gallon of water was. 8.3 might not seem like a lot but from now on either you or your partner had to have the jug. Don’t let them touch the ground.

First exercise right arm curls while partner karaoke’s to end of court and back. Switch.

2nd left arm curls karaoke opposite way.

3rd right arm tricep extensions partner high knees.

4th left arm tricep extensions partner butt kickers.

5th low slow squats partner karaoke’s

6th shoulder presses partner butt kickers.

7th CROUD PLEASER American Hammers while partner high knees.

Since I Don’t do 10 counts we take a little time to discuss teamwork. Life does not just happen you have a team everywhere at workouts. At home with M and 2.0s at work but most importantly with the Sky Q.

Mosey to old playground. take it back to boxing practice but instead of medicine ball turns we use the milk jug. 50 to the right and 50 to the left. 2 jugs were dropped so between the partners 30 strict merkins were performed. Don’t let jug touch the ground.

Mosey to football field. 25 Big Boy sit ups handing jug back and forth.

Q then surprises pax with 10 minutes of ultimate Frisbee. The game ended a lot how America has become and all got a participation medal score1-1.

COT.

Hog and Coyote next week. read your news letter.

Prayers for marriages, injured pax, kids in summer and those taking tests for college. The kids in our community are putting tons of stress on themselves.

Welcome FNG Jean Claude.

Backdraft out.

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Padre’s House of PAIN-theon…

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  • QIC: Dark Helmet
  • When: 06/08/16
  • Pax: Amphibious (GSO Pax), Hot Sauce, Gandalf, Schrute, Tinker Toy, Kelvin, Little Bear, Swampfox, Captain Kangaroo, Opie, Bloody Knuckles, Washout, Bill Nye, Mailman, Sgt York, Dark Helmet (QIC)
  • Posted In: The Fort

I had a huge conundrum on my hands this AM… I wanted desperately to participate in the PAIN-theon Games that Zima had cooked up for the one year anniversary of The Pantheon being an AO in The Fort.
BUT (!) I had the Q at PHOP… So I figured that I would just bring the CSAUP foolishness to my Rock Hill brothers.

We disclaimed, had a brief warmup and then got to it. We weren’t able to complete all of the events because we didn’t start the extra 15 minute earlier like our cohorts at The Pantheon did, but here’s what we did do, and who won what…

The PAIN-theon games consisted of the following, in order:
Merkins – 2 minutes AMRAP
SitUps – 2 minutes AMRAP
Burpees – 2 minutes AMRAP
100 yard Bear Crawl Dash for time
1 mile run for time
BTTW hold for 2 minutes or until no one is left (WE DIDN’T GET THIS FAR)
6 inch hold for 2 minutes or until no one is left (NOT COMPLETED)
Burpee Chase (NOT COMPLETED)

The Leaderboard:
Merkins:
1. TInker Toy = 123
2. Kelvin = 97
3. Dark Helmet = 85

Sit-Ups:
1. Kelvin = 73
2. TInker Toy = 72
3. Schrute = 66

Burpees:
1. Kelvin = 37
2. Tinker Toy = 34
3. Dark Helmet = 31

100 Yard Bear Crawl Dash:
1. Bill Nye = :40
2. Dark Helmet = :46
3. Opie = :50

1 Mile Run:
1. Tinker Toy = 7:00
2. Schrute = 7:01
3. Kelvin = 7:02

BTTW: (only 2 Pax competed)
1. Dark Helmet = 1:26
2. Amphibious = :45


COMPLETE RESULTS:

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Amphibious (GSO Pax) 52 59 22 1:45 7:59 :45 N/A N/A
Bill Nye 46 53 23 :40 DNF N/A N/A  N/A
Bloody Knuckles 40 50 15 1:45 9:09 N/A N/A N/A
Captain Kangaroo 50 11 11 DNF 13:40 N/A N/A N/A
Dark Helmet 85 50 31 :46 9:24 1:26 N/A N/A
Gandalf 21 37 14 2:23 9:30 N/A N/A N/A
Hot Sauce 60 50 20 1:30 DNF N/A N/A N/A
Kelvin 97 73 37 1:01 7:02 N/A N/A N/A
Little Bear 65 66 20 2:22 10:46 N/A N/A N/A
Mailman (ran only) N/A N/A N/A N/A 8:05 N/A N/A N/A
Opie 60 57 10 :50 8:20 N/A N/A N/A
Schrute 41 66 22 1:26 7:01 N/A N/A N/A
Sgt York (ran only) N/A N/A N/A N/A 8:05 N/A N/A N/A
Swampfox 50 50 10 DNF 11:30 N/A N/A N/A
Tinker Toy 123 72 34 :55 7:00 N/A N/A N/A
Washout 24 8 12 DNF 13:20  N/A N/A N/A

NMM:
So, Tinker Toy is a monster. We all kind of knew that…
Turns out Bill Nye has bionic knees and just crushed the Bear Crawl Dash.
We all agree that Zima is the master of the CSAUP. Something ain’t right in that boy’s brain… Thank goodness.
This was a LOT of fun. I look forward to it again soon…

Helmet, 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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