Cinco de Mayo = The Pinata

2015-05-06Leave a comment

QIC: FunHouse
When: 05/05/2015
Pax: Crash, Minute Man, Stang, Flatire, The Firm, Ceranno, Pusher, Santini, The Package, Maximus, Jekyl, Bolt, Spiderman, Zima, White Lightning, Cheddah, CableGuy, Royal, Private Ryan, Freebird, Aquaman, Dark Helmet, Jerry Lewis, Gecko, Waldo, Sir Topemhat, Carnival (FNG), Senator Tressel (LIFO)
Posted In: Golden Corral, The Fort

29 PAX with an FNG decided to celebrate Cinco de Mayo Funhouse style. It went something like this:

Big Loop around AO

Arms
Perfect Merkins X 10
Mack Tar Jai X 25
Carolina Dry Docks X 15
Dips on curb X 10
Curb Climbers X 25

Legs
Knee Tar Jai X 25
Squat Jacks X 25
Calf Raises on curb X 25
Jump Lunges X 15
Wall sit with arm raises X 25

Abs
Slow Freddy Mercury X 25
Heels to heaven X 25
Reverse plank Leg lift X 25
Roll Ups X 10 OYO
V sits with arm pumps X 25

Cardio
SSH X 50
Apollo Ono X 25
Flying Squirrel X 15 OYO
Mountain Climbers X 25
Frogger X 25

LOCO
Crab Roll X 15
Jump Tucks X 10 OYO
Balls to the Wall
Body Builders X 10
Jack Webb to 6 (1 to 4)

Praises for Flat Tire’s wife second round of Chemo going good, and Maximus celebrating 1 year with adopted daughter from China!

Lots of announcements – Read the weekly e-mail

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The Patriot Convergence – 95 Large

2015-05-02Leave a comment

QIC: OBT, Dredd
When: 5/2/15
Pax: Pax – Cake Boss, Hasselhoff, Change Order, Chowder, Barry Manilow, Spark, Minute Man, Beast, Catfish, Anchorman, Corruption, Senator Tressel, Cheddar, Fall Guy, Package, Blackjack, Magnum, White Lightning, Javert, Geppetto, Slug, Gears, Wheels, Assassin, Jerry Lewis, Gridlock, Dark Helmet, C3PO, Fusion, Royale, KY, Jeckyl, Crash, Free Bird, Peach, CSPAN, Bogey, Bojangles, Rebel, Fun House, Aqualung, Maximus, Boeheim, Deacon, Mayhem, Bandit, Italian Job, Rosetta, Private Ryan, Popeye, Burgundy, Rooney, Red Banjo, Backdraft, Airborn, Walker, Flat Tire, Menthol, Smuggler, Santini, Solid State, Cerrano, Spitz, Corn Hole, Posh, Padre, Old Bay, Pappy, T Square, Calipari, Greenwave, Red Eye, Trucker, Duck Boat, Stang, Chaser, DaVinci, Cheeto, Pusher, World Wide Leader, Gecko, Lug Nut, Chicken Hawk, forgive me if I left you off. FNGs – Bucket, No Man Left Behind, Bed Bug, Bottom Dweller, The Area, Saluki, Baby Conan
Posted In: Alcatraz, The Fort, The Reservation

This morning 95 men converged on The Patriot for an OBT and Dredd-led beatdown. OBT started with a Ball of Man thanking our Creator for another day and the strength to complete the workout safely. Always a humbling experience to share time with these strong men. We are blessed.

The Thang

Mosey to the Sullivan Middle Football Field for a COP led by OBT. Circle up for the following:

SSHs
Merkins
Planks to Elbow Planks

Dirty McDeuce Round One

12 Plank Jacks
12 Hello Dollies
12 Squats
Lap around the track

Dirty McDeuce Round Two

12 Larry Craig (Wide Arm Merkins)
12 LBCs
12 Mountain Climbers
Lap around the track
20 Flutters for extra credit

Dirty McDeuce Round 3

Stagger Merkin (6 each side)
12 Heels to Heaven
12 Jumping Lunges
Lap around the track
15 Squats for extra credit

Dirty McDeuce Round 4

12 Crab Rolls
12 Freddie Mercurys
12 Cadence Count Burpees
Lap around the track
Planks for extra credit

OBT shared some thoughts with the Pax about how he let his workouts slip this winter. What brought him out of the funk was teaching others to lead FNGs when we leap to other locales. That day fired him up. He told us to find the thing that gets you out of the fartsack in the morning. The world says to take the blue pill. Brush it off and take the red pill.

Hand off to Dredd for a quick BOM. Jumped right into:

SSH
10 count followed by 10 Flying Squirrels OYO
9 count followed by 9 Flying Squirrels OYO
8 count followed by 8 Flying Squirrels OYO
7 count followed by 7 Flying Squirrels OYO
6 count followed by 6 Flying Squirrels OYO
5 count followed by 5 Flying Squirrels OYO
4 count followed by 4 Flying Squirrels OYO
3 count followed by 3 Flying Squirrels OYO
2 count followed by 2 Flying Squirrels OYO
1 count followed by 10 Flying Squirrels OYO

Dredd called a Switzer (half circle in front of the QB – Dredd). He explained a couple rules to us.

Rule 1 – there are no rules
Rule 2 – expect the unexpected
- We then proceeded to jump the fence and form 2 lines

Dredd called another Switzer

Rule 3 – leave no man behind

Mosey to Cherry Park

SSHs
Merkins
Rosalitas

Another Switzer

Rule 4 – it’s not over until Hansbrough’s mother gets a check

Jacob’s Ladder

50 yard run to the top of the stairs for a Flying Squirrel. Run 50 yards back.
Repeat 6 more times for 7 rounds total
Those that completed early had the pleasure of another round (see Rule #3)
Flutters for extra credit
LBCs
Bomb Jacks

Switzer

Rule 5 – A man must have a code
Another 10 Bomb Jacks

Mosey to parking lot for

Diamond Merkins
Merkins

COT

A 95 man namerama took some time. That number doesn’t count the men that bailed at the halfway mark. Great BOM closeout by Pusher.

Naked Moleskin

One year ago, The Patriot was launched with 34 men – 6 from Rock Hill. Since then, we have routinely had 100 plus men spread over 4 Rock Hill AOs. I am humbled and proud to share the pain and praises with you all. Thanks OBT and Dredd for starting this whole thing and for F3 The Fort for bringing it south of the river. Also, congrats Santini on being named CN2 Athlete of the Week. Burgundy brought the camera crew to spread the word on what F3 means and why we do it. Santini had a good impromptu word for the men in the area. We are here to plant and grow groups to increase male leadership in the community. The credit goes to everyone who gets up to workout together. Don’t use the excuse that you aren’t in good enough shape to be out here. We all got in this shape because we continued to show up for our F3 brothers.

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NEVER Stop!!!!

2015-04-30Leave a comment

QIC: Spider-Man
When: 04/30/2015
Pax: Cerrano, McGuyver, Chicken Hawk, Double D, Anchor Man, McGruff, Dark Helmet
Posted In: The Fort

Eight men descended on The Ranch to find out what a Twitter box posting of a “0.0 I don’t run” sticker meant. Doctors orders for “no running or jumping” meant finding other ways to get the heart rate up.

Warm up:

Mosey from the parking lot to the drop off circle and circle up.

Peter Parkers x20
Parker Peters x20
Mountain Climbers x20
Imperial Squat Walkers x15
Windmill x20
Crab Cakes x10
Diamond Merkins x10

The Thang:

Starting at one corner of the drop off circle the Pax lined up for a four corner workout. Different forms of travel were used for the long sides of the oval and the short sides. At each corner an exercise was performed. When the PAX completed each circle Freddie Mercurys or Flutter Kicks were done so there was no lapse in activity….NEVER STOP!!

Lap 1 (2 of each)

Long side: Bear Crawl
Burpees x10
Short side: Crab Walk
Carolina Dry Dock x15

Lap 2 (2 of each)

Long side: Partner Wheel Barrel
Bomb Jacks x15
Short side: Crawl Bear
Merkins x15

Lap 3 (2 of each)

Long side: Lung Walk
Mountain Climbers x15
Short side: Crab Walk
Wide Arm Merkins x15

Lap 4 (2 of each)

Long side: Bear Crawl
Burpees x10
Short side: Duck Walk
Merkins x15

Mosey back to the parking lot for Jack Webbs 1:4 ratio up to 8.

Ab lab – Pax choice

Protractor
Hello Dolly
Rosalita
Baby Crunch – to 50, thanks Anchor Man
High Slow Flutter

The theme of Never Stop was reiterated at COT.

Never stop:

Working on your marriage
Investing in your family
Investing in your relationship with God
Investing in your friendships
Giving all you have to your job
Learning

As always, it was an honor to lead a great group of men!! Thank you for the opportunity!!

Announcements:

Convergence in Rock Hill Saturday. All other AOs are closed.
CAH 4:00 Saturday
Marriage Convergence 5/15

Prayer Requests:

Prayers for the Jones family as they approach the one year mark of Libby’s passing
Prayers for Double D’s sister and brother in law as today is 16th anniversary of their daughter’s passing at 2 years old.
Prayers for Chicken Hawk’s daughter as she heals from an injury that is keeping her from playing soccer, something she loves very much.

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Man Up at Man U!

2015-04-29Leave a comment

QIC: Tinker Toy
When: 4/30/15
Posted In: Alcatraz, The Fort, The Reservation

I’m not sure what Tinker Toy has in mind for tomorrow, but I can guarantee it will be tough. Only I am dumb enough to schedule him for the full 45 minutes. This won’t be for the weak, so man up, get up, and show up for a beating that is worth the price of admission!

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PREBLAST: ALCATRAZ CLOSED ON MAY 2

2015-04-29Leave a comment

When: MAY 2, 2015
Pax: Will all be at the Patriot
Posted In: Alcatraz, Laces In, Laces Out, Slow Burn, The Fort, The Reservation, The Swamp

Alcatraz, along with the Fort and the Reservation, will be CLOSED on Saturday, May 2. All area Fort Mill pax are meeting at The Patriot in Rock Hill for their one year anniversary. Dredd and OBT will lead the workout. Come and celebrate a very successful year together with our Rock Hill brethren!

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Stroll’n through the Fort

2015-04-28Leave a comment

QIC: Red Banjo
When: 04/28/15
Pax: 1-Niner, 50-Cal, Acme, Audit, Chaser, Crab Cakes, CSPAN, Duggar, Full Count, General, Geppetto, Gunny, Longshanks, MacGyver, Man-O-War, Opie, Red Banjo, Repeat, Sharknado, Wheels
Posted In: Block Party, The Fort

Decent size crowd showed up to start their week off on the right foot this morning. Given the Strawberry Festival’s 100+ portable lighting systems – we took the group off campus and through the lovely town of Fort Mill.

The Thang:

Mosey to Synergetics parking lot (Warm Up)
SSH 50x
Imperial Walkers 15x
Wind Mills 10x
Squats 20x
Merkins 10x
LBC 10x
High Slow Flutter 10x
-Line up on far side of 35 yard parking lot-
Walking Lunges out
Backward lunges in
Broad jumps out
Crab walk in
Burpee Broad Jump out
Spiderman pushups in
walk out

Mosey to brick wall
Step ups 10x each leg – derkin plank
Dips 3 sets of 10x

Mosey to stairs at end of Main Street
Partner wheel barrel up – switch

Mosey to playground
Wall Jumps 3 sets of 10x – derkin plank

Mosey back to COT
Stopping 1/4 SSH
Stopping 1/2 Pushups
Stopping 3/4 Squats

Moleskin:

I was pretty surprised to see the turnout this morning – 20 PAX’s is a solid number for a Tuesday workout. It was also nice to see many of the PAX’s were people I have never meet or seen before – growth is good!!! The mumbling was pretty faint today, but I did hear a couple comments around making sure I remembered it was only a 45 min workout today – got em back right in time…..

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No Q…No Problem

2015-04-27Leave a comment

QIC: Pusher, Tinker Toy, Padre, Package, Burgandy
When: 4/27/2015
Pax: Mailman, Shrute, Italian Job, Swampfox, Popeye, Geppetto, Javert, Mr. Clean
Posted In: The Fort

The men of Rock Hill gathered for a sure-thing beatdown that has become a regular occurence at Old Town. As we gathered, the only question was who would deliver the punishment? No one…

After realizing that we had been CSPANed, YHC took off running and the Pax followed:

Mosey to Fountain – Pusher at Q

SSH x 30

Windmills x 10

Merkins x 15

Mtn Climbers x 20

Dry Docks x 15

Night Clubs x 20

Mosey to Garage – Tinker Toy on Q

Burpee Broad Jump to 1st ramp

Run to next – -20 Merkins

Lunge walk to next then run to next

30 Squats

Reverse lunge to next ramp then run to level 4

20 Burpees

Run to top – 20 Calf Raises

Down the stairs

Peoples Chair – 20 count

BTW – 10 count

Handoff to Padre

Burpees – Of Course

Other stuff I cant remember

Handoff to Package

Wall merkins x 25

Step back for 25 more

LBCs forever, literally

1 arm wall merkins x 20

Switch, rinse and repeat

Handoff to Burgandy

Broad jump merkin squats – What the heck?1?

Up stairs across and down

AYG to top and back

AYG to COT

As expected, pain was delivered by multiple Qs. Apologies for forgetting some of the exercises but when you put Package, Tinker Toy, Padre and Burgandy together you get a #ParadeofHorribles

Announcements

Convergence this Saturday, May 2nd at the Patriot led by Dredd and OBT. EH someone and make sure that you show up. All 3 Fs are promised for the event.

Other announcements available via the weekly email.

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Corners and Cones @ Alcatraz

2015-04-25Leave a comment

QIC: CableGuy and FunHouse
When: 04/25/15
Pax: Badger, Maximus, Gears, Senator Tressel, Decibel, PhotoBomb, Trucker, AquaMan, Spitz, PinkSlip, Smuggler, LugNut, Jiffy
Posted In: Alcatraz, The Fort

15 PAX came to Alcatraz with the TegaCay guarantee of no rain due to the tax paid for Dome-O-Protection. YHC hasn’t Q’d at Alcatraz in many weeks and was wondering what to add to the Weinke. Asked the M for some ideas, and she said why don’t you pull out an old, hard one…….. I started to towards her way..wrong idea…communication is difficult as I totally forgot about my Q for a minute with those words uttered from her mouth… I did my 10 BombJacks and she reminded me of the Wheel-O-Pain….CableGuy started fast and furious and YHC pulled out the ManSack-O-Cones…..

CableGuy on the Q.

Meandering mosey around Runde and to the COP.

SSH X25
Parker Peter X25
IW X25 (more of a sprint)
Peter Parker X25
Low,Slow Squats X25
Mountain Climbers X25
SSH X25

Mosey to the Corner-O-Death.
Each corner Merkin 5+ from 5 to 20. After each set of Merkins, 50 LBC. Go

Round 2 – Same idea….Burpees with 50 squats after each set. Damn

Hand off to FunHouse

Wheel-O-Pain – Double up where you see fit!
16 cones and one in the middle. Do a cone, run into middle and do a BombJack. After each cone +1 BombJack (2, 3, 4 etc). Total BombJacks = 136…. Damn
Burpees X 10
Merkins X 15
hello Dolly X 30
Peter Parker X 25
IW X 30
Mountain Climbers X 30
Lunges X 30
squats X 25
LBC X 25
Plank Punches X 30
Burpees X 15
SSH X 30
Parker Peter X 25
3 Merkin Burpees X 7
X&O’s X 25
Freddy Mercury X 25

Naked Moleskin
Jiffy was next to YHC and had the bright idea to DoubleUp on specific cones, I had to oblige, as did other PAX. it was a pleasure to serve the PAX as they have served me over these past trying months with that thing called work. Constant reassurance and prayers from the PAX reminded me that I was not alone and that guys were not thinking of themselves, they were thinking of me. This does not happen very much in the “Real” world. Blessed to be a part of this group of men!

RockHill convergence May 2nd
3rd F eternal Church Office May 15th
Prayers for Paige and Cynthia for their battle and working on rounds of Chemo
Praise for Maximus and family celebrating 1 year with Olivia!

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Mountains beyond mountains

2015-04-25Leave a comment

QIC: Double D
When: 04/25/15
Pax: McGyver, Hipper, Flat Tire, Longshanks, Santini, Red Banjo, Acme, Magnum, Mile High, Crab Cakes, Stang, WWL, Rooney, Juan Valdez, Hasselhof, Solid State, Wheels
Posted In: The Fort

18 pax chose the #RedPill at WEP on a cool, breezy, damp morning to jump start their weekend with a dose of hill-infused pain. Wise choice, gents. Time to get moving.

The Thang

Warm-up-on-the-go today

Jog out parking lot to Springs lot, karaoke R/L, backward lunge, backward run, forward lunge, walking Imperial Walker, AYG run to UC Synergetic parking lot on 160, Peter parkers x10, Parker peters x10, Merkins x10

AYG run to playground with the Double Ds

Time to climb the first mountain

Derkins x10 along wall at top of hill, run down hill then back up; rinse & repeat (total of 5-7 cycles depending on pace and count)

AYG run to statue along 160 to climb the next mountain

Run to top of hill, 10 wide arm merkins at top, run back down; rinse & repeat (3 cycles total)

AYG run up road to gun shop and across to parking lot

Diamond merkins x10

SSH x26

Mosey to wall of UC Synergetic

People’s chair followed by Balls to the Wall; rinse & repeat (3 cycles total)

Run to WEP parking circle

Time for another mountain

Stairway to Heaven w/Burpees x5 at each lamp post

Run down the hill

Run to top of hill and back down w/LBCs x20 at the bottom; rinse & repeat (3 cycles)

Mosey to other part of same hill

Backwards bear crawl up hill, 10 CDDs at top, bear crawl down hill, Moroccan night clubs x10 at bottom; rinse & repeat w/variations (3 cycles total)

AYG run to soccer field for flatlander mountain workout

Run to 1st light pole, Bomb jacks x5, run to 2nd light pole, Monkey humpers x10, run to 3rd light pole, Sumo squats x15, run back to starting point; rinse & repeat for 10 mins

6MoM — Flutter kicks x13, Dollies x13, Adolph Hitlers x13, Freddie Mercury x13, Maktar N’dyae x20, Dying cockroach x13

Jailbreak run home

COT

Naked man moleskin

The theme for today was “Mountains Beyond Mountains.” It is a book title taken from a Haitian proverb that says “Beyond mountains there are mountains.” That is what we experienced this morning in the workout and what we experience in life. The proverb could be interpreted and applied in many ways. My workweek this week was characterized by several conversations where colleagues needed to “get something off their chest.” But, at week’s end, I was left with the question: Did they actually get the “weight” off through the discussion? If life is an endless stream of “mountains beyond mountains,” then resting/celebrating at the peaks and healing/recharging in the valleys are both essential to be a successful climber. When I find myself in a valley and need to get something off my chest, will an emotional dump on a colleague actually relieve the burden before I continue the climb? Or, is it really a complaining or self-pity party that only adds more weight? Maybe what I need is to seek out the person who is the source of the anxiety/anger/frustration and seek or offer forgiveness and establish reconciliation. Then, the weight will be released and I can climb freely.

Take a few moments this week and think about the proverb…what meanings come to mind for you?

Outstanding effort by all pax today! I intended to bring a Garmin to see how much ground we covered, but as usual I forgot it at home. All I know is we covered the steepest terrain The Fort AO has to offer and proved our mettle through speed, strength and endurance. #ISI

Welcome to Juan Valdez for his 2nd outing (an 0727 posting still counts in the score sheet).

T-claps to Red Banjo for his successful and inspiring conquest of the Boston Marathon on Monday!

T-claps to Rooney as he celebrates 39 years on the Big Ball!

Good luck to Hipper and the FMHS LAX team as they compete today for the SC State title!

Prayers for those suffering from loss and those with much heavier burdens than ours who continue to climb life’s mountains.

Thanks to McGyver for the opportunity to Q and for his continued leadership of the pax on Saturdays at WEP.

Great 2nd F at Coffeeteria today!

Aye!

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Way Too Many Swimsuit References

2015-04-21Leave a comment

QIC: Maximus
When: 04/21/15
Pax: Sir Topem Hat, Rooney, Jeckyll, White Lightning, Gears, Jerry Lewis, Funhouse, Pusher, Royal, Package, Flat Tire, FreeBird, The Firm, Trucker, Menthol, Firewall, Cornhole, Weezer, Aquaman
Posted In: Golden Corral, The Fort

It is amazing what F3 has done. I go 4 days without posting and it almost feels like withdrawal. I’m not sure if it is the 2nd F or the 1st that I miss more, but to say I was antsy at 4:45am today is a slight understatement. The best way to knock the dust off is to Q, so with my weather-proof Weinke in tow, I made my way to Golden Corral.

To no surprise, I was one of the early arrivals but was surprised by the number of cars that followed me into the parking lot. They kept coming and what got my heart racing even more was that I recognized these cars and the drivers of these cars were members of the PAX I haven’t posted with in a while. Then there were a few that came on foot which was almost like saying, “I don’t need to conserve any energy, I’ll be fine.” With opportunity comes responsibility. In F3 words, this Q better be worth it.

So, after butchering the disclaimer we took off for a jog to the back of the HT and circled up:

SSH, Funhouse Windmills, 10 Burpees (just an appetizer of more to come)
10 Sec Holds: Low Squat, Diamond Merkins in down position, Left Lunge, Right Lunge
20 Sec Holds: Boat, Legs at 6″, Paratrooper
I was planning on repeating this until the obligatory Bomb Jacks were in order…fine by me.

Take off to the Oil Change Wall & 10 more burpees
50 Dips on the wall then 10 Jump Ups
Split the group in half (sort of) due to the size of the PAX…HIGH CLASS PROBLEM.
Each group will do a modified Indian Run, Gator Merkin style:
First man does the gator merkin/walk to the end of his group while the PAX holds a Decline Plank. Next man up and everyone goes once.
10 Burpees
All PAX reverse bear crawl the length of the wall followed by a healthy set of Carolina Dry Docks (Crowd Pleaser)
Take off for the BBQ parking lot:
10 Burpees, 25 LBC’s, Ab Roller (great for the knees), Slow Freddy Mercury, Sky Touches

Pick a partner, size matters a little.
Partner Wheelbarrows to the pizza trailer and each of you does 10 Wide Arm Merkins. Flapjack and bring it back.
Final 10 Burpees
Senator Plank series with Peter Parker, Grave Diggers, Dips, Grave Diggers
No better way to end this than by doing the good ‘ol Mr. Jack Webb 1:4 for a total of 10:40. Had to dig deep to finish this one.
We all thought we were done until I asked for a time check which revealed we still had 3mins. Remember that opportunity/responsibility comment. Combine that with Trucker looking to be teacher’s pet and he pulled out a trick we learned in Raleigh last week called the BLT. No clue how that name came about but we did our portion.

There were some awesome AO opportunities this morning in the Fort Mill region with crazy Q’s so I appreciate having 19 of you join me at Golden Corral.

Announcements: Gastonia Clown Car Saturday, 5/2 Rock Hill Convergence and all other Fort AO’s will be closed that day to support Rock Hill, Memorial Day Murph at NaFo after your normal Monday AO (all are open), Congrats to Red Banjo for crushing Boston in a pace under 7mins/mi in brutal conditions.

Prayer Requests: The Flat Tire family and the treatment tomorrow, Menthol’s sisters Father n’ Law had a successful cancer surgery yesterday…Praise God, Trucker’s M is holding the household down well with all of his travels, Prayers for Trucker’s housing situation and the impending move. Praise for an 8 y/o birthday in the Jeckyll house yesterday filled with Laughs and Legos, The Mission Trip PAX heading to Colombia, South American in September.

AYE!!

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