PAX!

The Rock Hill area has seen some great growth over the last two years. This growth has planted a boot camp AO on almost every day of the week! Each of these AO’s has their own personality, bringing unique pain options to every workout!! But they all have a common thread, they are all boot camps.

Well, it’s time for that to change! Coming to the Academy Sports parking lot off Dave Lyle is a kettle bell AO! This is the newest AO to Rock Hill F3’s arsenal and promises a vast campus for a good beat down!

With it being a kettle bell workout you can be guaranteed that it’ll suck, you will pick up heavy objects and hopefully you won’t be forced to cover miles carrying your man purse (hey, we can’t control everything the Q does!).

Each PAX will need to bring a kettle bell (dumb bells work too) to the AO. Check yard sales, flea markets, even Academy and find one just right for you! But I promise, if it’s pink or tiny there will be mumblechatter!

So, dust off that weight, climb out of the fartsack and come get stronger!

We’ll launch on 5/24/16 @ 0515 from here – https://goo.gl/maps/K63TtcY8y2y – with Dark Helmet on Q. He’s promised it’ll be brutal!

What a great group of #HIM we had this chilly, soggy morning at Petra. 23 guys came out to push the rock this morning. Though we had hoped the rain would hold off, we were in no such luck. We all ended up soggy bottom boys.

The Thang

22 Burpees courtesy of an Apache/CSPAN (Grantan) bet. We won, but did Burpees anyway as a sign of solidarity.

Warm-Up Mosey around the parking lot (butt kickers, high knees, side shuffle, karaokes)

Circle Up for:

• 25 Moroccan Night Clubs (IC)
• 25 SSH (IC)
• 25 Italian Night Clubs (IC)
• 25 Imperial Walkers (IC)
• 10 Slow Windmills (IC)

Mosey to Catawba Bingo for

• People’s Chair

Mosey to Luigi’s for

• Elevens (Squats/LBCs)
• Turkish Get-ups (10 IC)
• Rosalitas (25 IC)

Mosey around the parking lot and converge in front of Catawba Bingo for

• Alternating Shoulder Taps (25 OYO)
• Add in 30 Bomb Jacks for some R rated humor this morning.

Circle Up for some Dealer’s Choice Mary

• LBCs (Dawg Pound)
• American Hammers (Turbine)
• Plank and Elbow Planks (Schrute)

NMM

Today’s workout spelled PETRA. Petra is Greek for solid, immovable rock. We named this AO because we are Rock Hill and we are called to be the rock in our communities. In Matthew 7:24-27, Jesus said, “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock. But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash.”

If this week is any indication, the rains and winds in life will come. And when they do, how sturdy is your foundation? If your foundation is in Christ, your figurative home will prevail. If you foundation is on sinking sand, you will crash in a great heap. I encourage you to take the time to examine your foundation. If you have any questions, we have plenty of #HIM that can help fortify your base. Just ask; we’re here for you.

TClaps to Bogey for getting this AO off the ground and for pushing the PAX for 10 months. TClaps to Schrute for being the new Site Q and for the willingness to step out to lead this group of men to new heights. We have a good thing going in Rock Hill and it’s because of PAX like these two that we continue to impact our community like we do.

Nunchuck – Great job leading by example. We all notice your good form and appreciate your humbleness.

Red Fish – Glad to have you out for your first Petra workout. You may have been the smartest one wearing the long sleeves and beanie. I think the rest of us are still shivering from the rain.

JAG – #Respect! This guy is in better shape than most ex-pro athletes. Glad the judge is on our side.

Whitney – Getting stronger every day. Your effort is relentless and I’m proud of your tenacity.

Dawg Pound – Hope you enjoyed your first rainy beatdown. The fun is just amplified when it gets wet (no Bomb Jacks).

Apache – Always enjoyable to have F3Nation’s best mumblechatter master in the PAX.

Broteinshake – Thanks for joining us on this side of the county. Good to have you out with us.

Lil’ Bear – New name, MOGO – Moon’s Out, Guns Out. This guy says, “Sleeves? Who needs sleeves?”

Reborn – Our unofficial, official sweeper. Thanks for taking care of the 6

Burr – Awesome effort today! There’s no quit in you.

Dream House – Glad to have you back out. You’re looking more comfortable out there. We might have to turn up the pain a bit.

Hot Sauce – Someone is getting faster! I didn’t even have to push you today…you were at the front of the PAX.

Scrappy – Quickly becoming one of our regular posters. Thanks for your continued support.

Saw Dust – Its good to have you back in the fold. Don’t be a stranger…we’re ready to get you in the Q rotation.

Schrute – Great work again today at the front of the PAX. Guys are looking up to you and they have a great model to follow.

Drifter – I am so proud of the progress you have made since you started. Not only are you getting thinner and stronger, but you are sharing your passion with the rest of York County. Awesome work!

Bogey – Thanks for your example, Marine. Your 10 months as site Q really amplified Rock Hill’s expansion opportunities.

Dry Dock – I appreciate your passion and effort. We are expecting BIG things for York through men like you. Keep up the good work.

Samurai – #Respect! It’s always a pleasure to have you in the group. I think it’s time to get you on the Q schedule. When you speak, the PAX listens.

Turbine – You have to lay off those brussel sprouts. I’ve never seen a man clear a group out that fast!

Stang – Always a pleasure to have you across the river. Shout out for the selfless act at Bibles ‘N Biscuits this morning. Your heart for people is such a blessing. Thanks for doing what you know is the right thing.

Catfish – We don’t give you enough credit for the encouragement you give. Thanks for staying with the 6 and for showing us what a true servant leader looks like.

As always, today was a pleasure. I always enjoy leading at Petra and I appreciate the opportunity. Read your newsletter for announcements. Continue to lift up our brothers going through the loss of a loved ones (Roxanne), seniors as they graduate (Samurai’s 2.0), Bill Nye’s new baby, and all those with unspoken requests. Lift each other up every day and be the change you want to see in the world.

Aye!

Italian Job

June 2, 2016 — H&C UPDATES!!

Here is a LINK to the shirt preorder! Get yours now! Don’t delay!

Told ya someone would go rogue – except this is a very organized rogue – Zima is leading a ruck version. Check it out HERE!

May 31, 2016 — H&C UPDATES!!

Here is a LINK to the full route for the 2016 Hog and Coyote!

Sign up HERE so we have an idea of who’s running and who’s coming to the most epic 2nd F event to ever follow a Hog & Coyote!! Get in there early, need to give LRB a count by next week.

T-shirts are still being worked up, so keep your eyes open for those!

The Fort is excited to invite all of the PAX of @F3Nation to the 3rd Annual Hog & Coyote! This event is multi-leg #CSAUP event and is being held on June 18th and kicks off at 0600. What a better way to enjoy Fathers Day than iced up and questioning your sanity??

As was done last year, we are incorporating AOs from Tega Cay, Fort Mill, & Rock Hill. Except this year it’s going even further across the river!

A little background on the H&C …

In early 2015 SC passed a bill allowing the night hunting of wild hogs, coyotes, and armadillos. The inaugural included 8.4 miles, 4 AOs and 17 faithful Pax. The 2nd Annual event included 5 AOs, approximately 12-13 miles and 75 PAX took part in the crazy event! Such as #CSUAP’s go, this year is lining up to be the toughest yet!

The route for the 3rd Annual Hog & Coyote includes the following AO’s:

• Start – Colosseum (Maximus – Warm up Q)     – 3.45 miles to RnG
• Run-N-Gun (SpiderMan on Q)        – 2.4 miles to WEP (5.85 miles total)
• The Fort (WEP) (Anchorman on Q)     – 2.75 miles to HoG (8.6 miles total)
• Hills of Gloom (Popeye on Q)        – 3 miles to Patriot (11.85 miles total)
• Patriot (Peach on Q)            – 3 miles to Old Town (14.60 miles total)
• Old Town        (to the top of the parking garage)

This year will include (3) ways to participate:

1. 1 Man Wolfpack – Run the whole thing yourself. Sure, its a CSAUP event, what the heck!
2. 2 Man Relay – Similar to BRR or Palmetto 200, we will go “cannonball run” style (young guys, please Google it) with a 2 man team. Handoffs will occur at each AO. Variations could include both running the last 3 miles to old town or bike swapping between legs.
3. The Armadillo – Whatever you decide from #1 or #2, the route from HoG to the top of the Old Town parking deck will be timed. Fastest man (or 2 man team) for this portion is awarded the Armadillo. Eligible participants must have completed the entire route.

This event will launch from the Colosseum at 6am with a 10-15 minute workout and each AO will have another 10-15 minute workout for the PAX to complete. Each AO will also have a water station for rehydration – it is the middle of June … in SC. Drinks and snacks will be awaiting your arrival at the top of the parking deck. It’s expected this event will take 3 – 3 ½ hours.

Then – to wrap this #CSAUP event up in F3 style – we will mosey (walk, bike, crawl, it’s ½ mile, or drive) over to Legal Remedy Brewing for a whole lot of 2nd F!

LRB is opening an hour early for us guys, so let’s show them our love afterwards! Plus, what an awesome venue to wrap up this shindig!

Please reach out with any questions – shoot them to myself (ptthorne@gmail.com / @ptthorne) or Cerrano (billrandol78@gmail.com / @CerranoF3Randol)

The Thang

Mosey to the football field.

Warm-Up
Side Straddle Hop
Merkins
More Side Straddle Hop
More Merkins
A few cries of pain
Imperial Walkers
Squats

Work out
Four corners/Jacob’s Ladder around the middle school track.

• First Corner – 15 CCD (Carolina Dry Docks) – 1 Lunge each leg
• Second Corner – 14 CCD – 2 Lunges
• You get the picture. Four Laps around the track and 16 stations.

Jekyll spoke on marriage being an investment. Nothing in life will fix itself, you have to work at it, invest in it.

• Challenge – Do something today for your “M” that you wouldn’t normally do. Small steps, you won’t get there overnight but the investment overtime will make your marriage fruitful.

Handoff to Fusion

1/2 mile mosey across Cherry Park.  Time for some trail running!

Fusion apologized to the unmarried guys and spoke on marriage again. It is not only an investment but also a partnership. God made us equal in his image.

1 Peter 3

⁷ Husbands, in the same way be considerate as you live with your wives, and treat them with respect as the weaker partner and as heirs WITH you in the gracious gift of life, so that nothing will hinder your prayers.

I don’t know about you all, but my wife keeps our family on-track and running, so I have never really considered her weak.  After reading into it a little further, it started to make sense.

As – the weaker vessel – Being more delicately, and consequently more slender, constructed. Roughness and strength go hand in hand; so likewise do beauty and frailty. The female has what the man wants – beauty and delicacy. The male has what the female wants – courage and strength. The one is as good in its place as the other: and by these things God has made equality between the man and the woman, so that there is very little superiority on either side.

F3 Not only gives us strength but it also gives us emotional courage for our relationship. Men are typically very good leaders by default, but how good are we as partners in our marriage? How good are we as equals? You both need one another to fill a void that you can’t achieve on your own. Really focus this week on the partnership of marriage that you committed your life to.  What really makes your marriage work? Where are the weaknesses in your marriage?  Identify those and correct/eliminate them.

Now, time to work on those partnership skills:

Trail run to the top with your partner

• Wheelbarrow Merkin (Partner one does merkins, partner two holds his feet/ while doing a squat) 20 Merkins each partner

Run to the bottom of the trail

• Partner one planks, partner two side jumps their legs. 20 each partner

Rinse and Repeat

5 Minutes of Mary

Mosey back to COT

Marriage is the theme for May and something many of us struggle with. Always invest in your marriage as she is your partner in life. After god, make her your focus every day.  It isn’t winning the lottery (besides maybe the wedding night), it is a daily investment.

Welcome FNG Jeremy Holt (Cornerstone).  We have been praying for his beautiful daughter Emma and his family for the past year.  Today, we were blessed with his presence and it was an honor working out with you!  The Cornerstone is the point of the foundation in which everything else stems from and relies on. That is our burden to carry as fathers and husbands.  The men of F3 are here to carry it with you.

See you in the Gloom!

Fusion Out

90 of the county’s Highest Impact Men converged on Rock Hill to celebrate 2 years of Fitness, Fellowship, and Faith. Thanks to the PAX of The Fort for your support from launch to startup to 2 years of unprecedented growth. Rock Hill’s humble beginnings started with the launch of The Patriot and has ballooned to Old Town, Eagle’s Nest, PHoP, ManU, Petra, Bibles and Biscuits, Hills of Gloom, Hills of Pain, The Dragon, The Trinity, and HIMSHIP. Without the leadership of men like Pusher and Peach, we never would have gotten this thing off the ground. TClaps to Posh for pulling this hour-long beatdown together. Thanks to Solid State and Old Bay for capturing this beast on camera. Great work, men!

The Thang

Long mosey from Wells Fargo to Fountain Park for a Peach Warm-Up:

• SSHs
• Walking Lunges
• Imperial Walkers
• Windmills

PAX numbered off 1-4 then followed Burgundy, Walker, Apache, and YHC to 4 pain stations around town.

Station 1 (St. John’s Methodist)

• 10 Merkins (IC)
• 10 Diamond Merkins (IC)
• 10 Wide Arm Merkins (IC)
• Mosey

Station 2 (CN2)

• 15 American Hammers (IC)
• 15 LBCs (IC)
• 15 Freddie Mercury (IC)
• Mosey

Station 3 (Old Town Hotbox – Parking Garage)

• Sprint to the top
• 20 People’s Chair (IC) Up, knees, ground, clap
• Mosey

Station 4 (Fountain Park)

• 5 Burpees (OYO)
• 5 Lunges
• 5 Imperial Walkers
• 5 Merkins
• 5 Plank Jacks
• 5 Squats
• Mosey

Went through 2 full rounds before the air horn sounded which signaled a jailbreak to the top of the Hot Box for Jack Webbs (1 Merkin, 5 Overhead Claps all the way to 7 Merkins, 35 Overhead Claps)

Jailbreak to COT

NMM

Today we covered 4.25 miles at the workout. TClaps to the men who ran or biked in from Fort Mill. Many of these men ran 10+ miles before the workout started. Great job! In true Rock Hill fashion, our friendly neighborhood conductor sounded the horn which meant 10 Burpees. This is a rule our brother’s north of the river did not appreciate.

I was proud to see all the fellowship and encouragement out there today. So many men pushed their hardest and never gave up. Though we weren’t sure how well our concocted workout would play out, we were pleasantly surprised at the fluidness of the event. And…no one died. Awesome job today.