On Friday night, 09/18/2015 you will be enjoying fellowship with your fellow PAX sharing stories about how you smoked the PAX during your finest Q moments.  The next night in nearly the same location the Children’s Attention Home will be hosting a fundraising event for the Fort Mill community.  This event is a great opportunity for you and the M to lock shields with other PAX and enjoy an event with some southern hospitality.  F3 has also been asked to provide support for this event to help be volunteers to help direct cars to parking spaces and be runners during the event.  Pick your passion, serving through volunteering or support a great cause through a date night with your M.  See the following links for more information:

Sign up for Date Night:

www.attentionhome.org/deepintheheart/

Sign up to Volunteer:

www.SignUpGenius.com/go/10C044EA8AC2FA5FF2-cahdeep

F3 at The Fort has been partnering with the Children’s Attention Home for over a year and a half now and if you volunteer in our bi-weekly events with the home or if you don’t know anything about the home this is a great opportunity about how this group home provides hope for children that otherwise have none.

F3 is already making an investment into these kids on a biweekly basis engaging with the children at CAH.  Let’s continue to expand how the men of F3 can have a real impact on the lives of the 43 children that the home protects, educates and loves.  Please consider coming out to support a great cause along with your fellow PAX.

YHC

Chicken Hawk

This morning, 12 of Rock Hill’s finest rolled out of the fart sack and rolled into the Board of Pain. Special shoutout to our DJ, Catfish for providing the tunes this AM. Burgundy said it best, “Nothing gets you going better than Kelly Clarkson in the morning.” #Don’tJudge #WhatDoesn’tKillYouMakesYouStronger

Exercises are as follows:

Every man improved from last week. Our newcomers to the BoP were Van Damme (only his 2^nd post), Popeye, Transplant, and Padre. I look forward to seeing your improvements next week. The other men upped their game big time!

• Riddler went up 4 rungs from Deep Squats all the way to Mac Tar Jais
• Catfish went up 3 rungs from LBCs to Mac Tar Jais
• Sgt. York jumped 3 rungs from Mac Tar Jais to Shoulder Raises
• Aqualung went up 2 rungs from Deep Squats to Carolina Dry Docks
• Geppetto went up 2 rungs from Carolina Dry Docks to Mac Tar Jais
• YHC went up 2 rungs from Mac Tar Jais to Mountain Climbers
• Tinker Toy and Burgundy went up 2 rungs from Jump Squats to Shoulder Raises

I’m very proud of Riddler. The guy has no quit in him. Up 4 rungs – INCREDIBLE! Super impressed by our top dogs again this week – Burgundy, Tinker Toy, and Sgt. York. You guys are machines! Our Pax in Rock Hill are doing great work. Share this joy with others and help us to reach the Sad Clowns in our neighborhoods, workplaces, and churches. Spread the word: There’s room in the gloom!

Announcements

Fort Mill Care Center Move this Saturday. Details here

Prayer Requests

Our F3 brothers on IR (Shrute, Bogey, Stang, and others).

Nine Faithful, High Impact Men (#HIM) woke up in the wet, drizzliing gloom for a spinach induced beat down at the hands of me, Popeye. This was my first full Q and the rain was not going to slow down the F3 brothers at the Eagles Nest.

The Thang –

WARM UP:

SSH X20

Windmills X15

Imperial Walkers X20

MNC X20

Mosey – To the Diggs Field, aka. The F3 playground

THE ROCKS WILL CRY OUT… and your muscles

First grab a rock from the creek bed – one preferably to your size and stature. There was a little mumble chatter about grabbing a small stone.  Take the rock to the bottom of the steep hill behind the chiller plant.

Bottom of the hill

20 Squats with rock in hand – drop the rock then run up and back down the hill

20 Curls with rock – drop the rock, run up and down the hill

20 Over Head Press with the rock – drop the rock, run up and down the hill

Rinse and Repeat X2 (However, round three dropped the sets to 10 reps each)

(NOTE: The plan was to run up the hill with your rock, but due to the slick conditions from the rain there was a safety audible to drop the rock and run up the hill stoneless.)

Threw in a little bit of the WORD Luke 19: 39-40 about how Jesus on his entry into Jerusalem – “Some of the Pharisees in the crowd said to Him, “Teacher, rebuke your disciples.” But Jesus answered, “I tell you if these become silent the rocks will cry out!.”

Mosey to the amphitheater

THE BIG SHOW RETURNS

Start at the bottom of the amphitheater:

Merkins X5

run the length of the amphitheater to the other end and do

Squats X10

Rinse and Repeat all the way up the 20 rows. (You can do the math on the number of merkins and squats were involved.  There was a little mumble chatter from Catfish about how he told his wife about how since Popeye was on the Q there wouldn’t be much running. He was wrong.)

Rest up with a quick 10 count and we were off again to the Picnic tables in front of the West Center building.

EVERY DAY IS UPPER BODY DAY!

Dips X20

Dekins X20 (Note: Due to the tables being slick from the water falling from the sky another safety audible was given to be careful that no feet would slip off the seat causing face plants.)

Irkins X20

Merkins X20

Rinse and Repeat X3

Mosey back to the COT for a short 5 minute Ab Lab

LBC’s X20

Flutters X20

Hello Dolly X20

Plank Twists X20 (some modified to 10)

LBC’s X20

Finish off SSH X30

Fun and Mumble Chatter was had by all

COT:

Thanks to the PAX for allowing me to Q today, as said in the disclaimer I am far from a professional but thanks to all F3 brothers who push me I continue to get better & stronger day by day.

– 8/15 – The Fort Mill Care center Move is still on (for now) this Saturday. Fusion says they are still waiting on a certificate of occupancy and hope to have it this Saturday.

–10/3 – F3 Nation Turkey Punchers are getting together to punch the turkey out of cancer.  Sign up to run in the Race for the Cure in Charlotte Oct 3rd.   Here is the link to our team page http://charlotte.info-komen.org/goto/F3TurkeyPunchers or click here to sign up.  If we get enough people to sign up we will make shirts. #TurkeyPunch

This morning 13 of Rock Hill’s finest attacked the Board of Pain. Special thanks to Jekyll for sharing the pain with the boys across the river. There was no warm up, just jumped right in to 100 burpees. Excellent work by the Pax pushing themselves past preconceived limits to get stronger. Below was the outcome:

Again, I’m so proud of you guys. You are not only strong men, but your determination knows no bounds. Great work! Fantastic job by Rock Hill’s fittest, Tinker Toy, Burgundy, and Posh.

Announcements:

8/7 Petra workout tomorrow behind Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate.

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

8/15 – Looking for some F3 men to help Fort Mill Care Center move. Details here http://f3nation.com/2015/07/22/fort-mill-care-center-move-preblast-help-needed/

York County Sherriff’s Blood Drive (check with Popeye for details)

• Friday – Piedmont Medical Center 7-7

This morning YHC was joined by 12 other men looking to get stronger, faster, and better. The conditions were near perfect if you like not being able to breath and your sweat sweating. Suffice to say, the pain was plentiful but the men were up to the challenge.

WarmUp

• 25 SSH
• 25 Imperial Walkers
• 25 Moroccan Night Clubs
• 25 Reverse Moroccan Night Clubs

The Thang

Mosey in front of TJMaxx

Since we brought Sally up Monday, I figured we’d invite Roxanne to ManU. Every time the Police said “Roxanne,” we did a merkin. Anytime the band said “red light,” we did 2 mountain climbers. Anytime in between, we held the plank…and enjoyed Apache’s rendition of the song. Today I learned that the men of ManU are tone deaf. It was glorious!

Mosey back to the fountain

• 25 Box Jumps
• 25 Calf Raises (each leg)

Mosey behind the ‘Shroom.

Today YHC introduced “Blackjack.” As in blackjack, the goal is to reach 21. First we did 20 jump squats, ran the length of the parking lot and did 1 LBC. Then 19/2, 18/3, 17/4…all the way to 1/20.

• 231 total LBCs and Jump Squats.

Long Mosey back to COT.

Naked Moleskin

We covered over 3 miles this morning with nary a complaint. I promise the Pax will never hear “Roxanne” the same way again.

It truly is an honor to embrace the suck with these men. I know I can count on them to push past their perceived limits and work their tails off for the betterment of their mind, body, and spirit. I’m always proud to see the progress each of you are making.

Today we discussed the farming theme throughout Scripture. Reaping, sewing, pruning…these are examples of how Christ brought the Word to life in the hearts and minds of His people. Today, we have to realize that we reap what we sew. Every action has a reaction, or better yet, every decision has consequences. I encourage you guys to continue sewing good seeds. Continue getting better with your fitness, fellowship, and most importantly, your faith. Have a heart for the harvest. There are people that need the hope of Christ – as John 4:35 says, “I tell you, open your eyes and look at the fields? They are ripe for harvest.” So do it. Go get them. Share the love of Christ with them. Show them what we have. Be His hands and feet in this world.

Don’t waste your time, effort, and energy filling your mind, heart, and thoughts with discontentment and despair. Don’t compare yourself to others. There are only so many minutes in the day – use them to glorify your Father in Heaven. You have been blessed, so be a blessing to others. Pour out love, not hate. Consider your mind a suitcase. There is only so much room to pack things in. Fill that suitcase with positivity. The less room that is occupied with negative thoughts, the more room there is for good things. Realize that you have been blessed. Count your blessings – I assure you they outweigh your curses.

I’m proud of you guys.

Announcements

7/31 Petra workout tomorrow behind Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate.

8/1 FiA starts in Rock Hill at 8:15. Send your Ms.

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

8/15 – Looking for some F3 men to help Fort Mill Care Center move. Details here http://f3nation.com/2015/07/22/fort-mill-care-center-move-preblast-help-needed/

York County Sherriff’s Blood Drive (check with Popeye for details)

• Monday – Moss Justice Center 8-1
• Wednesday – District Office (behind York County Natural Gas)
• Friday – Piedmont Medical Center 7-7

YHC hadn’t been to The Patriot in a long time and was excited to get back there.  No complaints to be had about the weather, the attendance or the work we put in.  As it turned out, every bit of pain was administered down the hill past the tennis courts.  Calling it the “Lower Half” is my creative initiative.  The Splash was thanks to FNG Tread when he let the merlot fly during Winchester’s half of the Q.

The Thang:

Mosey to the lower half for COP

SSH x 50

IW x 20

Mountain Climber x 20

Windmill x 20

Merkins x 20

MNC x 25

Low Slow Squat x 20

Peter Parker x 20 & hold for

Plankorama

Stoll over to the hill for Jacob’s ladders.

1st one – 7 trips – Burpees at the top from 7 to 1; Flutter Kicks at bottom 5x(trip#) for 35 at the end

2nd one – 4 trips – Merkins at the top from 7 to 4; LBC’s at top 5x(trip#) for 20 at the en

Hand Off to Winchester

Working the football field – crab walk the short side, burpee broad jump the long side (if you are an FNG that later gets named Tread, you splash merlot on the long side) crab walk the short and burpee broad jump the long side to complete the field. Great challenge by Winchester!

11’s – Start w/ 2 merkins & 9 bombjacks; then 3 merkins & 8 bombjacks until you’ve flipped flopped to 9 merkins & 2 bombjacks.

End with a “Merkin Mess”  (or might have been Merkin Mashup) – Half the pax shoulder to shoulder in plank position facing one way. The other facing the other way. Group 1 counts a Merkin (DOWN – 1) while Group 2 holds the plank. Then switch. If your knees hit the ground you’re supposed to be “out” but everyone would plank back in until we got up 10 merkins per side. I had never seen this before and I don’t see it in the lexicon. But it was awesome!

Mosey back to the parking lot for COT.  Never made it to the soccer fields, playgrounds or running path. The Patriot has a lot to offer, especially w/ co-Q’s like Winchester.  I won’t wait this long to get back there, and neither should you!

Announcements

August 1st – Southern Discomfort – Metro’s version of Hog & Coyote – Walker challenging The Fort & Rock Hill Pax to represent so he’s not alone.

August 7th –  3rd F at Eternal Church 6:00 in Fort Mill. Leaders from Fort Mill Schools for an information session.

August 8th – Gladiator Gam @ Indian Land; World’s Largest Coffeteria @ Applesbee’s on Cherry Road – 8am. 2nd-F Gold gathering 1 PM – Carolina Links

Prayers from all the Pax as Bogey went around the horn. Then he had us all grab the shovel flag for the closing prayer. A great touch he learned from the old man C-SPAN.

Those that are in the BRR, grab those opportunities to run!

Boeheim out!

Aye!

We kicked off the 6th workout day for Rock Hill this week! Congratulations #F3RockHill #TheFort ! Good job men! Keep Turkey Punchin and get the PAX out here!

This workout was kicked off on 7/24 in Rock Hill so I looked up 7/24 in the bible and there it was!

Matthew 7  24“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. 25The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock

So with Italian Jobs great AO naming skills by our side, we named this AO “PETRA” #Greek #Lookitup!

Bibles and Biscuits also kicked off at the new AO right after we had some fun and what a great turnout and a good word from Tinker Toy!

Next week we will have Apache on Q at PETRA and Padre leading the Bibles and biscuits! You will not want to miss either of them so c’mon out and bring your friends!

The Thang:

COT Warmup – Mosey Sprint – COT Warmup with Toro “VQ in training” leading us in an exercise.

Mosey to a small patch of grass near some dumpsters and attempted to do an AB lab while the trash truck was stirring up a smell in the dumpsters that made it hard to breath!

#OMAHA to get away from the trash and found some handrails with about 6 horizontal rails on them. Started on the lowest rail doing 5 inclined merkins and continuing up without moving your feet doing 5 on each until you reach the top. Flapjack to derkins and repeat. #embracethesuck!

Stretching on the handrails inspired by a story FIA Jelly (my wife) told me she did in a class at Pure bar. We will erase that exercise from the memory books…..

Walking lunges for about 30yrds.

Mosey from Office depot all the way over to Pop-eyes and run the CORK-SCREW. C’mon out to find out if you are wondering.

Mosey over to “Bogey’s Wall” This is the best obstacle that this AO has to offer. 2 walls running parallel that range from 3′ tall to 6′ tall and you have to hurdle both to get to the top!

Jacobs Ladder

5-burpies at the bottom

Climb both walls

1 bomb jack at the top

Mosey back around and down

Rinse and repeat until you reach 1 burpie and 5 bombjacks

Mosey over to Bo jangles for Alligator crawls and a few cool down exercises lead by some of RHs finest AO Site Qs. Twister, Italian Job and Padre

Padre had us do Prison cell merkins (modified burpie that is harder!)

COT- See video – Youtube New AO Petra Bogey’s house of biscuits