11 men posted to a 64 degree Tempo to see what this Molokai 5 miler was all about. Well, 2.5 miles uphill is what it is all about. Everything looks better on paper.
Gecko was the Beast of the Day coming in first, not breathing hard or sweating.
Check out Bing’s tweet about the elevation change…. #BRR route
19 PAX came to #OldTown to honor our brother, Apache on his 1-year anniversary with F3. He’s the epitome of a #HIM and we are proud to call him our’s.
Warm-Up (Apache)
Long mosey to the Hot Box.
The Thang (Italian Job)
Exercises were performed at the levels below. After completing the 1st five levels, we descended to level 1 and started over. Exercises included:
Mosey to the stairway to heaven in downtown for Popeye’s Merkin Mountain.
NMM
It was an honor to be asked to Q for Apache’s 1-year celebration. He’s one of our favorite sons down here south of the river. He’s an encourager by nature and has never met a stranger. He’s the reason many PAX have come and stayed with us over the past 12 months.
Announcements (check your email for details and links)
Q School – This week – Apr 26 (Tuesday) @ 0445 – Eagles Nest, Apr 29 (Friday) @ 0445 – Petra
Rock Hill 2 year Anniversary Convergence May 7 (Saturday) @ 0700 at OldTown
F3 DADS: A Night with the Knights May 14 (Saturday) @1805 – BB&T Ballpark
Prayer Requests
So, nearly 3yrs into this F3 thing, I decided to test myself and see if I could Q an entire 60min post without a Wienke. No exaggeration, I still have every Wienke I’ve used from each Q. When given the opportunity to Q this original Fort Mill AO, there better be enough exercises and challenges between my ears to lead an effective and challenging beatdown. The final challenge of this endeavor is trying to remember what exactly we did. Once noted, I was reminded, “Max, don’t worry, nobody reads your BB anyways.”
With that in mind, I welcomed 8 other PAX and warned them that we might resemble a cat chasing a light, went through the disclaimer then we were off with a mosey to the 160 Parking Lot.
Warmup
SSH, Squat, Mtn Climber, Windmill, Merkin
On the wall for Lunges and Wall Sits, snake style.
Stolen from Ginsu’s Q at the Ranch, we utilized the parking lot lines. Bear crawl 2 lines then 5 burpees, bear crawl 2 more then 5 burpees and repeat to the end. On the way back, it was lunge walk 4 spaces then 10 squats.
Mosey to the smallest parking lot in the world…next to the park entrance for some partner work and a modified Dora.
200 LBC’s while your partner runs the loop, flap jack and once finished, do 100 Merkins in the same fashion.
Mosey to the playground cause it wouldn’t be my Q unless we did.
10 Pull Ups & 20 Swing Crunches then repeat 2 more times for a total of 3 sets.
Mosey to the big hill, yeah, you know the one.
Sprint with All You Got (AYG) to the top then 10 of an ab exercise
Repeat 3 more times with 3 more ab exercises.
This is where I about splashed but I was able to keep it down and utter “Mosey”
On the big wall in the adjacent parking lot, we did the muscle ups, then seal team situps, then more muscle ups, then more ab stuff.
I might’ve missed a few things but nobody’s reading so it doesn’t matter, right?
Bring it back in for COT
Announcements: Big props to Ginsu for taking the Site Q reigns and a huge thank you to Macguyver for the leadership these last 2yrs. There is a lot of good things happening in the region so please read the weekly email.
Prayer Requests: Posting for a 2nd straight day and didn’t splash. Margin in our lives to lead effectively. Health of a daughter of one of our brothers. The beginning of an awesome adoption process for Ginsu’s family.
As you were.
What started out as an attempt to silently step into my 50’s with a Q, quickly changed and word got out about my upcoming move into “Respect” territory. A simple request was put out by a few fellow PAX (Royale, Gears, Zima) to get 50 to my Q. Well in normal F3 fashion things quickly escalated and all the region AO’s were closed and PAX were directed to Golden Corral. Result, 63 PAX showed up! Humbled and honored but not surprised. A testament to what F3 can do when a call to action presents itself. Whether its to celebrate a milestone, support a certain calling of community support or assisting others in time of need you guys make it happen. The list is huge and will continue to grow because each of you represent the “Iam3rd” mentality.
The Thang
I think everyone was expecting a easy workout, you know being 50 and all, but I couldn’t dis”respect” those that have gone before me.
9 min rotations
Warm up
Mosey past Burn Bootcamp
SSH – 50
10 each IW, Windmill, Squats, Merkins
Broke in 4 groups and moseyed to rotate through each station
1-Express Lube 5 sets x 10
Derkins
Dips
Step ups
2-Grass area – PVC pipes
Jack Webs 1-5 to 5-25
Tricep ext – 25
Jack Webs 6-30 to 10-50
Tricep ext – 25
3 – 9 Rounds – 2 sets x 25
LBC – Mtn Climbers
Flutter kicks – Peter Parkers
Hello Dollies – Parker Peters
4 – Run behind HT 5 cones
10 burbees each cone
COT
A HUGE shoutout to my fellow “Respects” Senator Tressel, Tater and Twister for stepping up to ensure some sort of order and control of the PAX. Couldn’t have done it without you.
Thank you for the needed accountability to continually improve and being living examples of what being #HIM is all about.
Honored to start my days with you and call you my brothers.
I thank each one of you for making this a truly special day.
Humbly Cornhole, 50, Out.
18 PAX came to bury the last of the 40’s before moving onto the land of respect.
Warm Up
Mosey – 25 SSH
High knees – 25 IW
Butt kickers – 25 Moroccan Nite Club
Shuffle – 25 Squats
Karaoke – 25 LBC’s
The Thang
Set of three then mosey to next corner of parking lot
10 Merkins, 10 Hello Dollies, 10 Mtn Climb
10 Dips, 10 Freddie Mercuries, 10 Peter Parkers
10 Wide Arm Merkins, 10 Loungers, 10 Parker Peters
10 CDD, 10 Flutters Kicks, 10 Bomb Jacks
9 Diamond Merkins, 9 Rosa Litas, 9 Monkey Humpers
Jack Web – Slowly
Cool Down
Mosey – 24 SSH
High knees – 24 IW
Butt kickers – 24 Moroccan Nite Club
Shuffle – 24 Squats
Karaoke – 24 LBC’s
COT
Mud Run – The Deep needs two Q’s – Bing & Main Frame stepped up
3rd F – Fatherhood at Eternal Church Office – Behind Zaxby’s – All other 3rd F’s converging
Fast 5 – 5 PAX for 1 K each – Tailgate afterwards
Prayers
Royale – Sister in Law to find the right path
Whoppner – Barnett Family
Rock – Strength of emotional healing – loss
11 of this region’s finest joined YHC for a Patriot beatdown and a lesson on “fatherhood.”
Warm Up
• 25 SSHs (In Cadence)
• 20 IW (In Cadence)
• 40 Moroccan Night Clubs (In Cadence)
• 15 Wind Mills (In Cadence)
• L over R Stretch
• R over L Stretch
• Middle Stretch
The Thang
Mosey to side drive next to football field.
YHC introduced The Patriot PAX to a B.O.M.B.S. beatdown. PAX partnered up. While one ran the circle, the other performed the exercise. Totals were aggregate between the teams
• Burpees (50)
• Overhead Claps (100)
• Merkins (150)
• Big Boy Situps (200)
• Squats (250)
Handoff to Cake Boss
Mosey to wall for People’s Chair and 10 count Shoulder Press
Mosey to mini-amphitheater
Cake Boss spoke on “fatherhood.” To summarize what makes us good Fathers:
• #1-Follow HIM – Need to die to self daily
• #2-Love & Respect M, even when it’s hard
• #3-Time – be present with 2.0s
Ladder exercises
After each new exercise run 40 yard lap #=reps 1-Bomb Jack 2-Merkins 3-Freddy’s 4-Squats 5-Burpees 6-Dips
Mosey to grass for cool down
• 10 Inchworm Merkins
• 10 I Surrenders
• 20 Seal Jacks
• 10 LBCs
• 10 Maktar Jais
• Superman
• 10 Hello Dolly
• 10 Rosalitas
• Parachute
• 15 Flutter Kicks
NMM
It is always a pleasure to share a workout with Cake Boss (#HIM). We had a great time with this crew. 3 #Respects (Walker, Peach, and Pistol) made the young guns looks slow. Big thanks to White Lightning, Mr. Clean, and Pick-6 for crossing the river and joining us in the gloom. Great to have Aqualung back in the saddle. Anyone interested in racing Gauge should think twice unless you like losing. Always good to have Catfish with us. His leadership and mumble chatter make the Q’s job much easier. Hot Sauce, glad to have you back. I can tell you’re getting stronger after only a few weeks.
Once again, thanks men for joining us for the fun. Remember if you want the world to change, it has to start with you, your home, and your kids. Trust the Sky Q, if you want a piece, keep the peace (thanks, Walker), and spend time with who really matters…your 2.0s. Great work, PAX!
Announcements
• MudRun 4/30 in Gaston SC. Still time to sign up
• Fastest 5K – 5/21 get your teams together now
• F3 Dads – 5/14 Night at the Knights with your 2.0s
• Hog and Cayote – 6/18
• More details to come about Come See Me tailgate
• More details to come about Suck It Up Buttercup – 5/7
Check your email for additional announcements and details
Ok, at the request of several Pax, here’ is the pre-blast for the “F3 Goes to the WWC” event!
The USNWC’s 1100 acres offers a wide variety of outdoor activities for all ages and skill levels, including whitewater rafting and kayaking, flatwater kayaking, stand-up paddle boarding, rock climbing, zip lines, ropes courses, a canopy tour, and mountain biking on 25+ mile trail system.
Here are the details for the event:
– Thursday, May 19th, 1830 (06:30pm)
– U.S. National Whitewater Center, 5000 Whitewater Center Parkway, Charlotte, NC 28214
– ~45min workout
– Workout options include: trail run (with OCR obstacle option along the way) or a mountain bike ride
– Post workout, pax can shower at the WWC facilities or proceed directly to food, beer, live music and fellowship
– Live music entertainment provided by Samantha Fish – http://usnwc.org/samantha-fish/
– The entire family is ENCOURAGED to participate, there is plenty of things for kids, mini ropes/obstacle course, rock climbing, etc
– Parking costs $5, or you can pay $40 for an annual parking pass
– Plan to park at the far southern end of the gravel parking lot, make a left after paying the parking attendant and head to the end, look for shovel flag
There is no registration or signups, this is just a meet up, workout, hangout deal.
1stF, 2ndF, food, beer, live music, what more could you ask for?!?!
Hit me up with any questions, find more info about WWC- http://usnwc.org/
Yours truly,
WWL
YHC had the privilege to imprompt-Q 10 other PAX at ManU this morning when the designated Q had alarm clock issues. Conditions were perfect: a crisp 48 degrees and not a cloud in the sky.
WarmUp (in cadence)
• 25 SSH
• 20 IW
• 15 Windmills
• 15 Merkins
The Thang
Mosey to loading dock area of Target. YHC has been eying a big hill back there for a few weeks. It did not disappoint.
11s
• 1 Squat at the bottom, Bear Crawl up the hill, 10 Burpees
• 2 Squats at the bottom, Bear Crawl up the hill, 9 Burpees
• 3 Squats at the bottom, Bear Crawl up the hill, 8 Burpees
• …You get the idea. Went to 10 Squats and 1 Burpee
• 55 Total Burpees
• Muscle Ups on the Loading Wall – 2 Sets of 10
• People’s Chair – 3 Sets of long 15 Counts
• Calf Raises – 2 Sets of 20
• Dips – 2 Sets of 20
• Mosey to Target parking lot
New Merkin exercise – The Cuckoo Clock Merkin
• Merkin in the middle, Merkin to the Right, Merkin in the Middle, Merkin to the Left, Clap Merkin in the Middle (5 of those monsters)
• 40 Moroccan Night Clubs (in cadence)
• 10 more Moroccan Night Clubs for good measure
• 15 Carolina Dry Docks
Mosey back to Manchester
• Lunge Walk to crosswalk
• Side Shuffle to next crosswalk
• Crabwalk to next crosswalk
• Karaoke to next crosswalk
Mosey back to COT for 7 minutes of Dealer’s Choice Mary
• 25 Flutters courtesy of Turbine
• 10 LBCs courtesy of Bull
• Superman/Paratrooper courtesy of Reborn
• 10 Captain Thors courtesy of Waterboy
• 10 Burpees courtesy of Beaker
• 10 Freddy Mercurys courtesy of Schrute
• 10 Leg Throws courtesy of Bogey
NMM
Great work this morning, PAX. Thanks for humoring me with my off the cuff exercises. Something tells me that hill will make an appearance again in the near future. Always an honor to share the Gloom with you guys.
Welcome back, Aqualung. Two Thursdays in a row. Glad you are back with us.
Turbine and Bogey, enjoy your men’s retreat this weekend. Stay warm.
Bull, good work today. There is no quit in you!
Reborn, proud of the leader you are. Thanks for the constant support and encouragement for the PAX.
Waterboy, losing weight and getting faster. You da man!
Beaker did his best Padre impression today dropping additional Burpees on us as an ab exercise.
Schrute, always good to have your leadership on display.
Mayhem, glad to have you back. Now that the temps are above 40, we expect to see you a few days a week.
Sgt. York crushed the hill of pain today. He made that mountain into a mole hill.
Announcements
• Come See Me 5K, half marathon, and fun run this Saturday
• 3rd F Convergence tomorrow at Eternal Church in Fort Mill (behind Zaxby’s on 160)
• MudRun 4/30 in Gaston SC. Still time to sign up
• Fastest 5K – 5/21 get your teams together now
• F3 Dads – 5/14 Night at the Knights with your 2.0s
• Hog and Cayote – 6/18
• More details to come about Come See Me tailgate
• More details to come about Suck It Up Buttercup – 5/7
Check your email for additional announcements and details
13 PAX rolled out of the fartsack and into Old Town this morning for surprise tri-Q workout. Weather was perfect – a warmish 48 degrees of clear Carolina conditions.
Warm Up
The Thang
Popeye found the tallest, most unstable fire escape in Rock Hill and had us run up, single file, to the top (5-ish floors). Let’s just say we could see uptown Charlotte from up there (25 miles away).
After a short mosey, YCH handed out some stretches:
Mosey to the Hot Box
YHC set up a tic tac toe board up the ramp between floor 1 and floor 2. We partnered up according to speed. At this point, it was a race to the top to drop a bean bag in a square and a race back to tag the next guy. First team to 3 in a row was the winner. 3 rounds.
Zipper –
Mosey back to COT
NMM
Awesome work this morning fellas. Always a pleasure to share the Gloom with such strong men. Also, that fire escape still has me shaking. Fairly certain it was not designed for what we just put it through. I’m learning that the Hot Box never gets easier to traverse. Thanks fellas for pushing hard this morning.
Announcements
Check your email for additional announcements and details