My apologizes for the lateness of this information, I’ve been a slacker this week. Anyways, due to the vast growth, since I’ve joined this brotherhood a Continue reading →
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!
Way back in 2014 Worldwide Leader threw out THIS preblast. It described an eight mile course that, according to most of the comments, sounds absolutely crazy. 17 PAX gathered on that glorious morning and crushed the course. Little did they know, that they had started a painful tradition for the PAX from The Fort and surrounding regions.
Then, last year, Pusher published THIS preblast. It describes a 12 mile course. Once again the PAX embraced the suck and 75 men pushed themselves to the limits over the 12 miles and 5 pain stations. You can catch Solid State’s awesome backblast HERE.
Well, a couple of months ago Zima asked if Cerrano and I would take the helm and help coordinate this epic CSUAP to a new level. Zima already had the course in mind and with a few tweaks, it was stretched from Tega Cay to Rock Hill. It spanned over 14.5 miles with five pain stations and a triumph finish at the top of the Old Town parking deck! Then Zima threw a curveball and introduced the 12.5 mile (ended up at 14ish miles) rucking option! Plenty of options to get your red pill in this CSUAP!
An event of this scale required a 2nd F venue the likes of which the PAX hasn’t seen before. So we reached out to the best social coordinator among us and Apache answered the call! This brother got with his buddies at LRB and coordinated the most well organized 2nd F ever!
Now, part of this CSUAP was a race named the Armadillo – the stretch from the Hills of Gloom to the Old Town parking deck with one pain station in between. If you recorded your time please enter it HERE.
We had several photog’s on the course and their images are being compiled in THIS album. Please join and share you images as well, we all love to have proof we completed the insanity!
Big T-Claps to Legal Remedy for opening their doors early for the PAX and hosting a 2nd F event the likes of which had not been seen!
In total, 20 souls braved the rucking option and ~60 took the 14.5 mile running option.
These events continue to get larger, harder, and better! I’m pretty excited to spend Father’s Day weekend 2017 recovering from the 4th annual Hog & Coyote!
Aye!!
Catfish
Last night as I was loading approximately 350 lbs of drywall buckets filled with sand, rocks and plate weight into the back of the Camry; the M came outside and asked “What the hell is all of this?” I told her that these are toys for The COOP Pax to enjoy tomorrow and that I intend to use them on a hill…a long gradual hill. She shook her head and said “Your sick and you may not have any friends after this.” She would be right when speaking of most groups; however, I knew that a group willing to show up at 5AM day in and day out in the name of pain were of the same mindset and would embrace the challenge.
I snuck into the AO early to drop my gifts at the bottom of the hill. 15 PAX gathered around ready for the pain to commence. Atlas decided to join us after wrestling with the decision all night of which AO to post to. From there, it began. Short mosey down the hill to the small parking lot where we circled up for a warm-up that included: WAIT, HOLD UP! Here comes Sasquatch zooming in the back entrance that we did not existed. He caught up quickly and joined the PAX to make an even 16. Now, the warm-up included:
The THANG
MOLESKIN
Strong effort from the PAX this morning from Sprints and all the way through the hill climbs with a 60ish lb bucket. Thanks again to those who stepped up and lead some of the Mary exercises. Per my M’s warning, I hope that I still have friends after this workout. You all pushed through and crushed it this morning. Great work out of Zimmeran this morning for his 2nd post. Keep coming out brother, you’re doing awesome. Thanks to Geronimo for giving me the opportunity to lead. It’s always a pleasure to share the gloom with you all. If you ever need buckets, sand and rocks for a workout feel free to reach out to me and I’ll lend them to you.
Over and out – General
11 Pax hit the gloom on Monday at the Armory for a “Wishin they were Fishin” workout.
The Thang:
Lap around the lot with some interspersed high-knees and butt-kickers
Back for some Merkins and Carolina-dry docks to finish the warmup.
Short mosey over to the low wall with bells for some pain circuits.
Circuit 1 (Lap between exercises)
Circuit 2 (Lap between exercises)
Circuit 3 (Lap between exercises)
Slow mosey over to the curb for more circuits
Circuit 1
Circuit 2
Circuit 3
Circuit 4
Mosey back to COT for some Mary.
Thanks for the opportunity to serve. Enjoyed bringing the pain today.
Was honored to lead my fellow brothers prior to my heading out on the family beach vacation. A la, The sand bucket and run themed beat down at PETRA.
The Thang:
Started with a good stretch of shoulders, arms, and hammies.
Steady run around parking lot where we circled up around the sand bucket where multiple exercises were pulled and completed. Following each exercise, the PAX ran out forty yards (the orange cone) and back.
The following exercises were completed in no particular order…
Bear Crawl, American Hammer x-20, Low Slow Squat x-20, Carolina Dry Dock’s x-10, Moroccan Night Clubs x-20, Merkin’s x-20, Burpee’s x-10, Ab/Leg throw x-20, Box Cutters x-20, Freddie Mercury’s x-20, LBC’s x-20, Bomb Jacks x-10, SSH x-20, Jokers Wild – CakeBoss selected calf raises.
Between runs and exercises, 10 counts were also pulled from The Bucket.
Upon completion of the bucket, we grabbed some wall and sat in the people’s chair with the clap, knees, ground in cadence, x-20, 2x’s.
Returned to the AO. Discussed the brothership and looking to our brothers for the push and pull pre the H&C. Philippians 4:13, I can do all things through him who strengthens me. Proverbs 27:17, Iron Sharpens Iron, and one man sharpens another.
We rose to greet the sunrise this morning and got right, mentally as we welcomed the PAX to the Alcatraz rock. There is a level of respect that comes with this AO and all it has to offer. You see, when you post here, you know you’re coming to work. So, with Decibel and YHC on Q this fine morning, we tried not to disappoint.
After the brief “don’t sue me” disclaimer, the 7 of us took a mosey which consisted of a whopping 20 steps to one end of the parking lot. The leg warm-up began with a light jog the length of the lot then double-back to the start. Next were the walking lunges 1/2 way down followed by butt-kickers to the end. Then followed by a good set of wind mills. And at this point, the work would begin. Mosey to the top of the infamous hill.
At the top, hold the squat for 20 seconds, jog down the hill then give it all you got as you sprint back to the top.
Now, hold the squat for 40 seconds, jog down then all you got back to the top.
Lastly, hold the squat for 60 seconds, jog down then all you got back to the top.
This was about the time we were greeted with 3 additional PAX in bike shorts cruising by for a little Spoke & Mirrors. After a little commentary, we had to grab a step or a curb, whichever you prefer. 100 calf raises as a group.
Mosey back to the outfield for a visit from our favorite Service Member, Lt. Dan.
1 Squat : 4 Jumping Lunges for a total of 10:40 (plus a few 10 counts). Yup, that hurt.
Time for a little Mary:
Heels to Heaven
High Slow Flutter
Grave Diggers
X & O’s
Hand off to Decibel:
So much for an easy transition. Why don’t we bear crawl to the dugout then crab walk up the hill to the road? Sure, why not.
Run down the hill to utilize the back side of the hill. See that bench way off in the distance? No? Trust me, it’s there. That’s our target.
Run up the hill to the bench, 20 CDD, back down the hill, 10 burpees, LBC until the six is in.
Run up the hill to the bench, 20 Wide-Arm Merkins, back down the hill, 10 burpees, Freddie Mercury until the six is in.
Run up the hill to the bench, 20 Diamond Merkins, back down the hill, 10 burpees, Hello Dolly until the six is in.
Regroup ourselves and run up the front side of the hill, 20 Merkins, LBC until the six is in.
Plank series.
Mosey back to the outfield and bear crawl 30yds, crab walk 20 yds then bear crawl 30yds.
Mosey to the playground and grab a partner for 2 sets of:
15 good form pull-ups: partner assist as needed
25 dips
Announcements: Lots of goings-ons in the community between CAH activity, 2nd F picnic, F3 Dads, etc. Bottom line, read the weekly newsletter.
Prayer Requests: Family member’s job loss, enjoyable upcoming vacation, voluntary closure of water activities at the USNWC, and safe/uneventful travels for all the summer driving.
PAX, we enjoyed and appreciated the opportunity.
Decibel & Maximus
19 #HIMs took the wall squat challenge and walked a little different on Friday!
The Thang
Mosey to the parking lot
Warm-Up
Side Straddle Hop
Windmill
Mumble chatter
Imperial Walkers
Squats
More SSH
More Mumble Chatter
Work out
Mosey to the 60 yard side wall of TJ Maxx. A few strides of confidence… if you have done one wall squat.. you have done them all.
Next, we fit 20 still delightful smelling men in a 10 yard section at the end. Wall squat mule train ensued. Person on the very end lunge walked to the front of the line while the pax are shoulder to shoulder in a wall squat. Every pax lunge walked to the front of the line. Very little confidence remained as we still had about 40 yards to cover.
For the next three rotations the end pax ran to the front of the wall squat line. In all about a 5 minute wall squat (I was walking funny on Friday….)
Mosey to Manchester park playground. Partner up. Partner one mosey around the playground while partner two does the exercise in a covered, poorly ventilated, picnic area.
A lot less mumble chatter in the hot box
150 Incline Merkins
150 Decline Merkins
200 Dips
The pax finished those so quickly we got to rinse and repeat!!
100 Incline Merkins
100 Decline Merkins
150 Dips
Then we finished off the morning with 5 minutes of mary while all the pax finished their reps.
Mosey to the COT
Word for the day was simple and straight forward. If you have kids, pray with them. If you don’t pray, start. If you do, keep it up, it will mold them into something far greater than we can ever imagine. I shared with the pax that normally at bedtime prayer consists of my wife or I praying and our daughters listening. If they do pray, it is normally the dinnertime blessing (nothing wrong with that). Last night however, my four year old Alli Grace wanted to say the prayer. She started praying and what seemed like 20 minutes later my wife and I were both in tears. It was incredible. She prayed for everything she could think of (Italian Job and his family even got a shout out). For the longest time I thought my daughters only picked up on the bad things I do. The curse words that slip out, etc, but they also (thankfully) absorb the good things we do. So keep up the good fight, it will resonate to those around you when you least expect it.
See you in the Gloom!
Fusion Out
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:
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:
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:
AYE!
Popeye OUT!
This morning it started out warm, then it got hot…
Warmup
Heat 1
Heat 2
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
Heat 5
Out of time, mosey back for COT
Moleskin
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.