16 of Fort Mill’s finest  and 1 FNG who will call F3 Atlanta home escaped the Fart Sack for a FORT tour.  It was a fullbody beatdown:

MacGuyver opened the workout with lap around the AO and a strong COP warm up.

The Thang:

Drillbit Ladder: 6 mile markers along the path.  5 burpees, 10 merkins, 20 jumpsquats, 30 LBC, 40 calf raise, 50 SSH

Discussion of Finding your Purpose: intersection of talent and passion.

Hillwork: partner Wheelbarrel, elbow crawl, sumo walk, X/O, Dying Cockroach

Partner: Merkins, Derkins, Dips, Ski moguls

Relay sprints

4 minutes of Mary

COT

Naked Man Moleskin

Incredible morning to be in the gloom with my brothers.  Air was crisp and clean, grass was frosted and crunchy and once the sun came up- carolina blue skies.  Unfortunately, the skies did not foreshadow a tarheel victory.  My substitute teachery for Q school developed into Co-Q at the Fort.  No matter.  I was prepared and the men were ready to work.  Many new faces to me this morning.  I got to work out today with Mission In Possible who i met earlier this week at Varsity.  Great guy who pushes hard and gravitates toward the challenge.  Aye, brother.

Ginsu somehow conned his visting friend, now “Dirty Bird” into getting out of the rack for a 7am beatdown on a saturday.  Not sure he knew that was on the agenda but we sent him back to ATL with a full head of steam and probably a little sore.  GInsu- on you to get him to post down there.

Longshanks and MacGuyver were once again out front with Chicken Hawk always lurking.  Keep chasing the front of the pack.  You’ll be there too.

Santini’s mumblechatter, complainorama was on point.  Trained by the best. #Dredd

I swear these instructions are simple and clear in my head.  Directing the PAX needs some work.  #facepalm

Gladiator Games 12/12 0630 Indian Land, Christmas Party 12/19, Star Wars 12/20 3:50pm Manchester Cinemas

Jekyll

9 Pax from The Fort and 1 Special Guest from Isotope descended upon WEP to work some some turkey and avoid the post Thanksgiving fartsack.  Disclaimer was given and  we went.

THE THANG

Moseyed over to the parking lot in front of the Springs Building.  Handed the Q over to Olive from Isotope, so he could lead the warmup – SSH x 25, IW x 15, Cherry/Cotton Pickers x 15, Toy Soidiers x 15, Merkins x 15, Mountain Climbers x 15.  Hands the Q back to YHC. And off we mosey to steps by the Millstone Monument.

Lucky 7’s #1 – 7 rounds of 3 exercises, 7 reps at each.  Base of the stairs – 7 calf raises, run up the stars and run to the wall by the playground, 7 box jumps, run down the hill to the sign for Rock Hill, 7 squats.  After 7 rounds of this plank it up.

Mosey over to the hill with the F3 statue. Talk about F3 statue.  Then run up the hill do 10 Mkatar Giayes and then run back down the hill and plank.  Mosey over to the short wall by the Spring building.  15 Dips (IC), then 10 Diamond Derkins OYO and 10 Incline Merkins OYO.  Mosey back to WEP.

Lucky 7’s #2 – start at the base of the stairway, run up and do 7 merkins, run to playground and do 7 pullups, run back to the base of the stairway and do 7 Carolina Dry Docks.  Repeat until 7 laps completed.  Plank when finished.

Just enough time for Burpees to heaven.  Audible to 4 minutes of Ab-lab instead consisting of LBC’s, Flutter kicks, Rosalita, Dying Cockroach and Superman (and lots of mumblechatter from Santini)

COT and BOM

Announcements – not just read the email but if you aren’t signed up to get the weekly email make sure you get it and read it.

Prayers – Cable guy and his ankle

Moleskin

• Thanks to MacGyver for the Opportunity to lead this weekend.  Great push by everyone.  Enough mumblechatter to keep it fun but not so much that the PAX isn’t working hard enough.
• Thanks to my Spartan Brother Olive for making the trip down from Isotope.  Thankful for all the brothers I have met through both F3 and Spartan.  Aroo AYE
• I think Boehiem GPS’ed us at 4 miles today.  Great mileage for a bootcamp.
• MacGyver out front on the Lucky 7’s all day, but did an extra lap each time with the 6. #HIM
• Seriously thought Santini was going to leave after finding out YHC was the Q.  But he didn’t.  Thankful for the leadership he provides to our group.
• Great to see The Hive core group of Seacrest, Dawgpound, and Ginsu. Felt kind of weird without kettlebells.
• Mainframe keeps gettting better and better every time I see him.  Keep after it!!
• Flat Tire sure does have a way of influencing the Q.  Maybe cuz he’s like 6’8 or something like that and YHC is only 5’9.
• Number of burpees this workout – 0.  Yep thats a ZERO.  When’s the last time I Q’ed a workout without Burpees?

Always awesome to get asked to Q at WEP. It was a cool morning and tons of mumble chatter going on while cars were continuing to pull in up until the start time. The co-Qs were even wondering if they were going to have enough coupons to cover the crowd.

Backdraft started off the morning with a quick paced mosey around WEP to get the blood pumping.

Circled up for SSH x 50, IW x 20, windmills x 15, Mtn. Climbers x 20, 6 inches, Squats x 15

Mosey to playground and partner up.

Round 1-    P1- high knees around park- P2-Pull ups

Round 2-     P1- shuffle facing right,       P2- Derkins

Round 3-       P1- Shuffle facing Left,      P2- Dips

Round 4-       P1- Bear crawl strait sections, crab walk short sections,      P2- Squats

Pass off to McGuiver

Mosey to car to pick up coupons.

2 bricks per person. do not set down after you took them.

Mosey to field and line up

lunge walk to third tree. jog back.

10 Burpees OYO

mosey to track.

Drill bits around the track mosey in between.

Drill Bit 1 alternating shoulder presses

Drill Bit 2 Moroccan night clubs with coupons

Drill bit 3 windmills

Drill bit 4 Jack webs 1:4- 5:20 Merkins: overhead claps with coupons.

Variety of Mary with coupons

COT

Always a pleasure to Q. Lots of mumble chatter early on, but got hushed pretty quick with the intensity the PAX put out on all the exercises.

This morning, 13 of the area’s finest came to Petra for a slow burn beatdown. Conditions were perfect – 46 cool fall degrees.

The Thang

Warm-Up

.5 mile mosey around the parking lot

• Stretch because we aren’t as young as we once were
  • Wide leg left, right, center
  • Right over left
  • Left over right
  • 15 Windmills in cadence
  • 25 SSH
  • 50 MNC

Circle up for the Ring of Fire

• Hold the plank while all 13 took turns doing 10 merkins

Line up for cross parking lot races (exercise to then run back)

• Toy Soldiers
• Run (all you got)
• Nur
• Lunge Walk
• Bear Crawl
• Duck Walk
• Crab Walk
• Frog Jumps
• Bunny Hops
• Alligator Walk
• Fiddler Crab

Line up for stationary cool down

• 15 Crab Jacks
• 20 Donkey Kicks
• 20 Monkey Humpers
• 20 Scorpion Dry Docks
• 20 Bomb Jacks courtesy of Popeye and Bogey

Mosey to the Wall

• 2 minutes of People’s Chair
• Slow Tinker Toy count Balls to the Wall

6 Minutes of Mary (dealer’s choice)

• LBCs (Good Neighbor)
• Hello Dolly (Turbine)
• American Hammer (Boots)
• 6 Inches (Creed)
• Plank Twist (Popeye)
• 20 Burpees (Tinker Toy)

NMM

Always good to see my brothers getting stronger. Great job today everyone. YHC doesn’t really understand “slow burn.” It looked much easier on the weinke. Excellent work by River Rat bringing two newbies in two weeks. Welcome again Boots and Creed. Also, welcome back Smoke Wagon – good to see you back in action.

Final Thought

We are here to encourage and lift each other up. It is in our nature to push ourselves harder when we are running with our brothers. Being competitive by nature sometimes makes us resent when our brothers are getting stronger and faster than us. Life is not a race. We will get where we need to be when HE wants us to get there. And when we see our brothers getting stronger and faster, celebrate with them. Don’t resent them. We are different than what the world wants us to be. We are called to be leaders in our homes, workplaces, and communities. Encourage others and celebrate with them as they succeed. Continue to be the #HIM we are called to be.

Announcements

• Monday Convergence at FMHS 11/23
• Thanksgiving Convergence at Springfield Middle 0600 (Fort Mill) 11/26
• Gladiator Games 12/12
• Christmas Party 12/19
• Joe Davis Run 1/9

Prayer Requests

• The Dry family and the loss of their daughter
• Work stress
• Families
• Travelling mercies

Thanks to YHC for being so lazy busy this week, this backblast is being posted way later than usual.  Thus, the exact details are becoming a fuzzy, fading memory with each passing gloom.  Nonetheless, both Repeat and I remember all the pax working hard to make each other stronger.

The Thang:

Warm-up:

• SSH Indian Lunge – Single line formed and pax did SSH, as man in back did lunges to front.  Stopped after everyone had lunged
• Indian run to next drill bit for Windmills 10x (IC)
• Mosey to next drill bit for Tunnel touches 15x (IC)
• Mosey to next drill bit for Mountain Climbers 20x (IC)

Mosey to tree-covered brick garden near hidden entrance of Springs building, and each pax finds a piece of knee-high wall.  Commencing 20 minutes of leg work:

• 10 squats
• 10 knee-ups (each leg) on the wall
• 10 box jumps on the wall
• rinse and repeat

Mosey down to parking lot with taller wall for People’s Chair

• Jack Reacher while sitting -10x (IC)
• 5 slow Bombjacks
• Rinse and repeat

Mosey across 160 to open field

• Dan Taylor variant – Jack Webb style of 1:3 ratio of 2 exercises, ascending to 5 reps
  • 1 Squat (ascending to 5 by 1)
  • 3 Knee Tar N’Diayes  (ascending to 15 by 3)

Mosey to Massey hill for ladder #1

• Up hill backwards starting at 5 Imperial Walkers (descending by 1)
• Down hill frontwards starting at 1 squat (ascending by 1)

Hand off to Repeat

Mosey back to tree-covered brick garden near hidden entrance of Springs building.

• LBCs
• 10 X Derkins
• LBCs
• 10 X Merkins
• LBCs
• 10 X Incline merkins

Mosey to playground and partner up (size doesn’t matter)

One person does an exercise (below) while the other takes a lap around the playground, then flapjack.

• X 3 for pull-ups
• X 5 for dips

Mosey to hill for another ladder.  LBCs at the bottom and merkins at the top.
Start with one LBC and 10 merkins end with 1 merkin and 10 LBCs

Close with a few minutes of mary.

NMS

It was great to see Magnum posting again, after some time on the IR.  And some might consider Banjo to be a Kotter.  Of course, it could be that he’s been posting the whole time, and we just didn’t recognize him without all his winter getup.

Repeat and I were honor to Q and appreciate the opportunity.  Thanks MacGyver for having us.

AYE!

Bang!-0430 and I jump in DD’s SUV on the road trip to our Augusta, GA brothers. Great fellowship on the ride down, appreciate the counseling brother, and I never imagined we would be in the “Masters” division for #OLD Qs…

Conditions were slightly overcast, cold, 38 degrees, and an absolutely beautiful morning for a #downpainment to start the second week of this AO. By the time we got to BOM the sun was warming up…

CSPAN on Q

Disclaimer (2 FNGS– Angus and Leadville) and discussion on keeping up, modify as needed, and not so quick discussion on what is required to be an F3 workout.

1. Free
2. Men only
3. Peer Lead
4. Outdoor
5. BOM

And off we went…

Long slow looping our way around the park, felt like about 3/4 a mile

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series. Clampett seemed to enjoy it.

Ladder merkin series= with 5 & 10 & 15 and long run around parking lot

Squat series=with 10 squats x 10 half laps= 100 total

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, toy soilder, and jogs.

DD on Q

Jog to pavilion

Box jump series = awful…

100 Derkins and 100 Dips series (crowd pleaser)

Long ABLAB series to include LBC, Freedie, Twists, Dolly, and many more…it was enough to get me tired…

Mosey to lot to finish the arkloader and a nice cool down series…

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

• Appreciate you listening to my sermon on F3Nation and the impact it has made on my life
• Pancake breakfast at Grace UMC was very delicious
• AO is first class, need to come back so I can run you to the River
• I still miss all the good restaurants in Augusta especially French Market
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online.
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership

Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @Double_D @F3TheFort

We will see you next time,

DD & CSPAN