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

7 fine men including one FNG showed up for an experiment in carrying bricks this morning.

I tried to design a few workouts that could both incorporate “slow burn” and weight resistance training. Overall it was a good workout for the upper body today. Each PAX selected two well worn century old bricks. Turbine decided his were named “Riff” and “Raff”. All workouts were completed while holding the bricks.

Warm up

• SSH – 10
• Windmill – 10
• Imperial Walker – 20

Mosey around the parking lot and to the bingo wall.

• People’s chair – 3x 10 counts – arms up, arms out, bicep curls
• 4 count(3 count down, 1 up) merkins – 20 in cadence
• LBC’s in cadence – 20
• Superman – arms forward, arms to side

Mosey around the corner to the curb.

• Dips – 20 OYO
• Floyd Mayweather – 20 in cadence

Walk to the parking lot lines and setup for a series of 11’s.

• Clock Pendulums on one end, twist lunges to the other end. Lion Kings and then Nur back and repeat 11 times.
• Merkins – 10 OYO
• American Hammer – 20 in cadence
• Tricep extensions.
• Attempt to hold yourself up on the bricks and lift feet off the ground (not many were able to do this one!)

Mosey around the parking lot and to the step up walls. Drop the bricks and scale the wall 3 times. Superman until 6 is in. After this we mosey-ed back around the lot to the COT and stretched for the last 60 seconds.

The men did well and our FNG “Boots”, managed to keep his pre-workout milk down. I’m sure he won’t be having any more milk before the workout next time!

13 men played cards at ManU this morning. The mumble chatter was strong this morning and it was good to see some brothers return after a few weeks off. Apache said it best, “never a dull moment” at ManU.

Warm Up

• SSH
• IW
• MNCs
• Squats
• Windmill

The Thang

Mosey for .5 miles

The Pax took turns pulling cards and leading the exercises this morning. Suite on the card corresponded with the exercises below. Number on the card represented how many of each exercise we performed.

• Diamonds – Merkins
• Clubs – Squats
• Hearts – Burpees
• Spades – Plank (number x10 seconds)
• Jokers – Dealer’s Choice

After the first 13 cards were drawn, we took another .5 mile mosey.

Then we played again followed by another .5 mile mosey.

Final Counts:

• Merkins – 34
• Squats – 56
• Burpees – 69
• Plank – 280 seconds (4.5 minutes)
• Dealer’s Choice – 20 Calf Raises, 20 SSH

3 Minutes of Mary

• Heels to Heaven LBCs
• Hello Dolly to Rosalita back to Hello Dolly

NMM

This cool fall morning netted about 1.66 miles and plenty of chatter. This morning’s conversation revolved around Apache’s capri pants – or as Schrute called them, “stone wash Jordaches.” Which obviously led to comments about Bugle Boy, Duck Head, British Knights, Pumps, and other glorious 80s fashion. The men of Rock Hill have a way with words – and apparently style. For those keeping score at home, that’s 13 manly men talking about clothing. We are a special, special group.

Some of the Pax seemed upset that we had to do math this morning. Which led to some debate on Common Core and jokes about SC education. Burgundy was in rare form doing his best Apache impression (Chatty Cathy). It was good to see the return of Aqua Lung, Fusion, and Swamp Fox (who nearly forgot his name due to a long absence). Smiley Face ran his mouth about his lowly Titans (who are going down Sunday like a one-legged man in a butt kicking contest). As always, YHC had a great time

Final Thought

James 5:16 tells us that “The prayer of a righteous man is powerful and effective.” Pray for each other. Lift each other up. Our prayers make a difference.

Announcements

Nov 16 – 21 – Welcome back Kotter week.

Nov 26 – Thanksgiving Convergence (6-7AM at Springfield Middle)

Dec 12 – Gladiator Games

Dec 19 – F3 the Fort Christmas Party

Jan 9 – Joe Davis Run

Prayer Requests

Our ailing brothers (Wheels)

Our families and finances

Those battling illnesses

Ten men said, ‘rain, no problem’ and posted at Walter Elisha for a beatdown by guest Alcatraz Q’s Senator Tressel and Decibel.    Here is what they did:

The Thang:

Senator Tressel on Q:

Warm up jog along the trail in the woods from the parking lot to the road and back to the park for COP

All in cadence:  SSH x 50, Merkin x 10, Cherry Pickers x 20, Squats x 25, Morrocan Night Club x 50, LBC x 25, IW x 25,  CCD x 20/hold/MC x 20/hold/Peter Parker x 20

Sprint repeats (about 75 yard)

Break into 3 groups, sprint to end, wait for last group to finish, sprint back.  5 mins of  reps with little recovery in between (crowd pleaser)

Hand off to Decibel

Mosey to the tree line:  bear crawl two tree lengths, backwards bear crawl two tree lengths, crab walk two tree lenghts, jog to end

Mosey to grass area around Springs building and do 10 burpees OYO

Mosey 8’wall along Springs building, split into two groups

Group 1 does BTW while group 1 does 10 pull ups on wall, rinse and repeat (hard!- 2nd crowd pleaser)

Line up and lunge walk to short end of parking lot, reverse lunge walk back to wall (oh my!)

Group does BTW and pull ups on wall one more time (no rinse and repeat – thank you,Decibel)

Mosey to parking lot in front of Springs and split into two groups again

Round 1:  Group 1 does dips, while group 2 runs a lap around the lot, flapjack

Round 2:  Group 2 does LBC’s while group 2 runs a lap, flapjack

Round 3:  Group 1 does walking planks L/R, while group 2 runs a lap, flapjack

5 mins of Mary: (all in cadence):  X/O’s x 10, twisting plank x 10, heel touch crunch x 10

COT

NMM

I asked Decibel to co-Q with me last night and it wasn’t hard to get him to agree.  Alcatraz is our regular Saturday AO so we dont’ make it to WEP on a Saturday very often.  We both started F3 at Walter Elisha on a Saturday and were excited to Q there again.   I can remember doing BTW and the wall pull ups at the first or second F3 workout in Fort Mill and it’s still a fun way to build your upper body.  We did three reps of each this morning and I was thankful that Decibel didn’t call out a fourth.

We got lucky with the weather today.  It was ‘cats and dogs’ at 6am, but we got through our hour with little or no rain coming down.  I had planned to stay on the asphalt today, but found the grass in the park just slightly wet and nicely cut (Thank you, Fort Mill Parks and Rec) so we stayed on it.  We had a strong group today and everyone gave it their all.  I love having fathers and sons at a workout and am always impressed that a 12 year old can get through a tough F3 workout without complaining or whining.  Well done, Quack Attack and Hottie Tottie (can’t beleive I let those names go without asking ‘Why?’).

It was another great Saturday F3 morning and a total blast to co-Q the workout with my good friend, Decibel.  We’ve got a ton of AO’s now, but Walter Elisha is still the original and still one of the best. Thanks for the opportunity to Q the workout today, McGuyver, and I hope you’ll have us back soon.

Annoncements/Prayers/Praises

2nd F oyster roast and cookout at Pitcairn Park tomorrow from 2-6, F3 The Fort Christmas party on December 19, Joe Davis Run on Jan 9.  Check the Fort Newsletter, F3 site, and Twitter – it’s all there.

Prayers for a wife recovering from a second surgery for breast cancer.   Praises for a young son with cerebel palsey whose walking and stability continues to improve.  Prayer for a pre-mature baby.