Gorgeous Saturday morning in the Carolinas and it was slowly getting brighter as the sun rose above the horizon. 13 men posted to The Fort, the original AO for Fort Mill in Sept 2012. It is a Classic AO and deserves all the respect and honor its earned. Many of PAX have started at The Fort and have posted there over the years. Double D being a founder of The Fort and YHC starting in fall of 2012 as well remember the workouts when we never left the park, but always felt the pain. Today The Fort region has become a run club and in search of creative pain mechanisms, however Double D and I chose to honor our AO and make it a “Classic” workout this day.

Double D thinks of Classic songs when he hears the word “Classic”. I could not help but think of classic cars and for me the 1967 RS/SS Camaro Convertible was always my favorite. Someday…..I keep saying of when I’ll own one, but until then….I just keep on truckin!

The Thang:

COP —

• Double D- Mosey to Springs small lot SSH, IW, Mtn climbers, Slow Sumo Squat
• Cake Boss- Peter Parkers, Plank, Parker Peters, Low Slow Squats, Carolina Dry Docks(CDDs)

Double D-

• “Ring of Fire” — Merkins, diamond merkins, wide arm merkins, stagger right, stagger left, CDDs
• “The Wall” — People’s Chair, wall pull ups, BTW (rinse & repeat)

Cake Boss- Mosey to Playground & partner up.

YHC brought up  the idea of Classic cars and the restoration process. if we think about how old cars are driven, worn and torn. Some left in barns or fields only to rust out and then land in a heap at a junk yard or crushed for recycle. Someone finds these cars and brings them in, saving it from the “heap” and sees the beauty in it and begins the process of making the car new again. They strip the car down to its frame, piece by piece rebuild it and one day roll it out of the garage brand new and Restored!

We as men live a similar life. We grow up after years of school and such, get jobs have familes and living the so called “dream” only to feel worn, torn and beat up some days. Looking at the calendar or the schedule to determine what is my day or week going to be like and how am I going to survive?? Well, for no reason other than living, Jesus takes us in and begins the process of making us new again. Through a relationship with him, he “Saves” us from the heap by stiping us down to our core…..our hearts…..he makes us new again and our gifts, beauty shines again. We become fully restored when Jesus comes again, but in the meantime we can rest in knowing he took us in, walks with us and talks with us and someday we will be in the best showroom condition ever. We just need to answer the door when he is knocking. To know more about this, reach out to Cake Boss.

• ROUND #1 Pullups, Dips, Step Ups while partner takes lap around playground.
• ROUND #2 Pullups, Dips, Step Ups while partner runs to path and back

Double D-

• “Stairway to Heaven” — fwd lunge walk, 5 burpees, backward lunge walk, 10 burpees (rinse & repeat to top w/fwd and backward bear crawls for last 2 lamp posts)

Cake Boss- Mosey to sunshine on side of hill for 6 min of Mary

• LBC (Elvis style)
• Rosalitas (In Spanish)
• Superman
• Hello Dollys
• Parachute
• Freddy Mercury’s
• Supermans
• Flutter Kicks

COT:

Many prayers and testimonies of what F3 has meant to various men. It says a lot to hear the positive effects of fellowship and faith on men’s lives and their families.

We had a great Classic workout. I know I felt it Saturday night and Sunday all day. Thanks to MacGyver for the Q and Double D for teaming up with me. I truly am humbled and honored to lead and be a part of such a great group. You all are leaders and inspire me each day. Thank you!

Cake Boss

Nine #HIM rolled out of the #fartsack on a Saturday morning fully aware that YHC and Walker were on the Q at the Patriot. Even with the warning of Walker on Q everyone in attendance swallowed the #redpill and sailed full steam into the storm ahead of them.

YHC took the first half with the following

THE THANG:

Warm up:

• SSH X15
• WM X15
• IW X15
• MNC X15
• MERKINS X15
• MNC X15
• SEAL JACKS X15

MOSEY to Suliivan Ampetheater, in route we did:

• High Knees
• Butt Kickers
• Bear Crawls

After finding a piece of wall the PAX did

• IRKINS X20
• DERKINS X20
• MERKINS X20
• DIPS X20

Mosey to the hill of pain, from there we commenced with a up hill Black Jack

• Bottom of the Hill MONKEY HUMPERS
• Top of the HIll MERKINS
• The original plan was to go to 20 however YHC called an #Omaha at 10, and thankfully I did, because when Walker took over… Well I’ll just let you read for yourself the pain he had in store.

Starfish 40

• Center 40 merkins 40 squats
• 40 fist merkins
• 40 wide arm merkins
• 40 diamond merkins
• 40 staggered arm position merkins (20 each side)
• Oh it ain’t over folks Rinse and Repeat but this time Starfish 20

Next we circled up to do the following… You guessed it… Merkins

• 10 merkins with back of left hand down right hand palm down
• 10 Merkins with back of right hand down , left hand palm down,
• 10 merkins with back of both hands down (these exercises strengthen the tendons).

This was followed by A Walker specialty – ISO work.

• Chest squeeze for 10 count
• Bicep pull/ tricep push for 10 count
• Left deltoid pull for 10 count
• Right deltoid pull for 10 count (2 rounds of ISO work)

Mosey back to COT.

If you are trying to count all that maddness, according to Boots who kept score for the merkins, we ended up doing 555 (Tiple Nickle!) merkins with both Q’s totals added together. Thus the title of the BB.

MOLESKIN: YHC talked about how South Carolina is in the middle of the political spotlight for the last month. No matter what side of the line you follow, or which ever Saturday you voted; remember what happens in the race for the White House has very little effect on what happens in YOUR house.  The small changes you make in your life do matter. Telling your 2.0’s you love them daily, Telling your M you love her daily. Taking your 2.0’s to a Daddy Daughter Dance or a ball game.  Also getting your physical house (body) in order. Small steps! Last year when I started F3 I was a 280 lb. wad of chewed up bubble gum and blood pressure that was topping out in the 130’s / 80’s. Now after a year of getting my rear in gear and with the help from ALL of you keeping me motivated I’m now 25 lbs lighter and my BP yesterday was 118/68 (In your face heart disease!). If you think anyone that hold office can make your life better, you are fooling yourself. As Tinker Toy mentioned at ManU this week the circle of change starts with you! Aye!!

I know I have been absent from The Patriot for several weeks getting F3York off the ground, but thank you for allowing me to lead you HIGH IMPACT MEN today.

Pax:

Over the last several months, several Pax across the Charlotte Regions (and some in SC too) have come together to build out a series called The Foundation.  This series was intended to help prompt discussion and topics that would help in developing High Impact Men as they seek to go deep into the Third F.

There have been 3 in the series at this point.  The first was on Accountability, the second on finding a life of significance in a world of success, and the third was developing high impact goals, D2X, and One Word to capture the essence of this work for the year.  We have plans to continue these on Topics (March 15) on Fatherhood, and another on Finances (April).  Basically, any topic that we can speak truth, honesty, and no BS into the lives of other men.

We chose to record these 2 and share them with you as a resource for you and your region.  If you are reading this you probably care about this already and wondering what you can do to get this rolling in your region.  Simple.  Do it.  We are just taking steps one session at a time.  Find the biggest, messy, scary topic about life, faith, and family and then go after it.  If you want more information on it, we are here to help.

Below are two links.  (A big special thanks to Dark Helmet and his video/recording prowess)  The first is recorded out of The Fort on a sleeting morning in February.  The Fort tackled the idea of Accountability with a group of nearly 50 men.  Stinger, Chicken Hawk, Rebel, Repeat, and Santini talked about Whetstone, accountability and how it looks in a Man’s life.

The second was recorded on January 26th at Christ Church.  Jedi, Santini, & Dredd walked men through HIM, D2X, and One Word.

While it seemed most of all the other PAX were chasing the Yeti in Fort Mill, 6 #HIM in York woke up to continue to grow F3 in York and tame the Dragon.

This AO shows YHC and many other the potential for so much fitness pain.

Apache started the group off with the following

WARM UP:

• SSH X30 (IC)
• Stretch out the soreness with a little left leg over right & right leg over left.
• Merkins X10 (IC)

Mosey to Apache’s cones of pain. Apache found some coupons (Rock) and everyone grabbed one.

With the coupon we did

• X20 Squats
• Run to each of the cones with coupon
• X20 CDD
• X20 Merking
• X20 Burpees
• X20 SSH
• X20 Monkey Humpers

I didn’t mention there was a hill involved with bear crawls.

Apache then handed the reigns off to Nunchuck to give him a little VQ action I can’t remember the count but there where

• Side lunge squats
• WM
• SSH
• Cresent Kicks

Nunchuck gave us a little mole skin from the word about David stepping up when no one else would to face Goliath.

Then YHC took over.  We moseyed over to the cougar statue.  I spoke about how it was our civic duty as Americans to vote. We can not complain about who’s elected if we don’t vote. In the 2012’s presidential election only 54% of the registered voters in America cast a ballot. It’s sad to think in a country where so many people gave their lives for us to have the freedom to vote a little more than half used their right to cast a ballot. SO to encourage the PAX to vote and tell their families, friends & neighbors to vote we partnered up  to do the following

while one man runs the other does

• X54 Irkins
• X54 Merkins
• X54 Dirkins
• X54 Dips

Mosey to the hill next to the baseball fields.

This year America turns 240 years old so with your partner one runs the hill while the other does

• X60 Squats
• X60 Monkey Humpers
• X60 SSH
• X60 Calf Raises
• Equal 240

Mose to the wall next to the drop off circle.

I talked about how in America fought against communism and led the charge to help bring down the Berlin Wall. So we did a little people’s chair to try and break down that wall.  About a minutes worth with a little Heads Shoulders Knees and Toes.

Mosey to the COT for 5 Captain Thors (America’s)

Done!

YHC & Apache are honored to lead these York men who have decided to take the #redpill to work to grow F3 in York and beyond.