With my Q coming up at the famous eagles nest I wanted to share the experience with a guy that has really put his heart and soul in the F3 world of the Gloom!!! So I asked Good neighbor if he wanted to VQ with me and jumped to the opportunity. We discussed the workout and wanted the majority of the event like a true #HIM that he is.

So we circled up and gave the disclaimer with no FNG’s par taking in the gloom. And discussed being a motivator not a de motivator in life and think about how others feel by your actions and words. Hard to remove the shoe once it’s inserted, for say…

The Thang:

Combination of a pair of exercises done in cadence 10 times in 3 sets = 30

1. Merkins / SSH IC x 10
2. Italian night clubs/small arm circles x 10
3. LBC / The flutters x 10

Next count off by 1 / 2,s

1’s stayed at the line 2’s mosey to curb

1’s bear crawled to the 2s, while the 2’s performed Merkins and then switched over for 2 rounds

That was YHC’s warm up and handed it off to The Good Neighbor.

He had us mosey for a grand tour of the outer perimeter of the Winthrop university campus, F3 is not a running group??? Then went to the famous beat down inner workings of the campus and the stairs of sweat!!!!

Divide back up into the 1’s and 2’s

While the individual groups run up and back down the stairs the other group preforms

1. Merkins
2. Lbc
3. Carolina dry docks
4. Bomb jacks

The good neighbor handed back to YHC and we moseyed back to AO where I had the opportunity to test drive an idea of said workout that will be discussed at another date… It has a lot to do with “let a bear be a bear” and “How do get better at Merkins”

Prayers for all the F3 brothers who cant post keep in touch and phone or text them regularly. for all families in the holiday season and the true meaning.. Please read the weekly news letter a lot of events coming soon!!!!!

Aye!!!! Apache!!!!

16 Pax gathered on a foggy Labor Day (strike that) December day for a return to Walter Elisha Park and Old School F3 Workout.  Complete with DD in the house.

During the Thanksgiving Convergence, The Pax were introduced to T. = Thanksgiving, A. = Awareness, and P. = Planning.  A framework for thinking about reflecting on 2015 and moving into 2016 with Impact.  Today, The frame was used to build on the Double T. A. P.  T= Trust, A = Accountability, and P = Purpose.  Santini discussed the importance of finding a man you can trust, build a partnership for accountability, and develop meaningful conversations driving to purpose and action as a High Impact Man.

Oh yes, we worked out to.

19 mountain climbers, mosey to Camel Backs.  Set of 3 up and down the camel backs with 5 burps at the top and 10 donkey kicks at the other.  Recover bottom of hill.  Sniper drills with 5 merkins we sprinkled throughout the workout.

Mosey to Sweet Baby Jesus.  Pain platoon with lunge sequence, squats, always a crowd pleaser.  Sprints in parking lot with old school situps up to 5 throughout sprints.  Mosey – Pledge of allegiance at Rosalita’s neighbors house.

Derkin, merkin, irkin, dip, box jumps, dips, box jumps, peter parkers, parker peters, (I forgot what we did – it was alot)  Mosey to 5 minutes of Mary.  LBC, CBLs, Feddy Mercury’s, Mosey to COT.

I heard someone say it was hard.  Felt like it.

• Toes -Right over left left over right – hamies – quads – Back
• IW X15
• Mr Miyagi’s – (Back bows) X15
• MNC X15
• Osprey X15 (Big MNC ar)m circles
• Merkins X15
• SSH X15

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?