Category: The Fort

Partner Work

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The morning 18 of the area’s finest showed up for a beating beyond preparation. T claps to Transplant for rocking his VQ warmup and first half of the workout. Hard work from the Pax and a strong word from Mailman. You fellas know how to bring the pain.

The Thang (courtesy of Transplant)

  • SSH
  • Imperial Walkers
  • Dips
  • Merkins

Mosey to Manchester Events Center

  • Run length of parking lot – 10 Merkins, run back – 50 LBCs
  • Run length of parking lot – 20 Merkins, run back – 100 LBCs

Mosey to Heartbreak Hill

  • Reverse Bear Crawl Up
  • 10 Bomb Jacks
  • Run down
  • Rinse and Repeat

Handoff to Mailman

Partnered up in teams of 3 according to similar size.  Two partners ran “the chute” (about .2 down and back), while one partner stayed back and did the exercises.  Every time the runners returned, teammates  switched off so that only one person stayed back to do the exercises.  Each team performed: 100 burpees, 200 jump squats, 300 LBCs.  This was a real crowd pleaser. Running the length of the lot and back once was tough. Doing it twice before the next exercise was even worse. All totaled, this was about 2 miles of running.

Next up, “Catch Me if You Can.” One team member carried a teammate on his back while the remaining team member did 20 monkey humpers.  After he finished with the monkey humpers, he ran to catch up with his teammates and trade off.  The team did this down the chute and back.

Moleskin

There was no rest for the weary this morning. Transplant jumped right in with a great start and Mailman closed it out with a Tinker Toy-like beating. After the workout, Mailman reminded us why we did so many partner workouts today (see more here http://www.youtube.com/watch?v=w8noRwXuCfE&sns=em). He reminded us that Christ is there to carry us when things get tough. His grace and forgiveness are free. We can’t earn it. Just like we didn’t deserve to be carried by our partner today, we don’t deserve Christ’s grace. But, He extends it to all who call upon His name.

Partner work reminds us that we need each other as we walk through life. That’s what the second F in F3 stands for: Fellowship. Stay plugged in and find a church home where you can get engaged with others in the Faith (3rd F). Brothers, we are here for each other. Great work today!

Announcements

NEW AO starting in Rock Hill on Friday at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Workout will be moderate. Bring your Sword and lets study together.

7/31 – Food Truck Friday in Rock Hill – Check Twitter for details

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/

 

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Fort Mill Care Center Move Preblast – Help Needed

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The Patriot’s Fusion is looking for some strong men to help the Fort Mill Care Center move food from their temporary location (818 Tom Hall Street) to their new location (2760 Old Nation Rd). We welcome all AOs to come Saturday, August 15th after their regularly scheduled workout. We plan to meet at 8:30 or 9 at the Tom Hall St location. Reach out to Fusion on Twitter @gilletted01 to let him know if you can help. The Fort Mill Care Center has helped our community for many years and this is our opportunity to give back. Trucks, trailers, and Pax are needed. Please take the time to help this worthy cause.

When there is a need and we have the ability, we should set an example for our communities showing that a real man steps in when the world steps out. Let’s be God’s hands and feet and help out. It is what we do.

Fitness: check. Fellowship: check. Faith: check. No excuses, just do it. Many hands make light work.

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The Fort – “The 40’s is the fastest decade” minus Cake Boss’ speed.

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  • QIC: Lugnut / Cake Boss
  • When: 06/18/2015
  • Pax: Photo Bomb, Backdraft, Wheelz, Skinner, Macquver, Pusher, Tatonka, Rebel, Mile High, Iron Horse, Solid State, Greenwave, 1 niner, Masterpiece, Lead, Transplant, Assasin, Flat Tire, Rooney, Sweeper, Lugnut, Spitz, Cooperfield, Mr. Hand, Repeat, Co-Pay, Mr. Clean, Drago, C-Span, Javier, Bass-O-Matic, Aireborne, Chaser, Cake Boss
  • Posted In: The Fort

34 PAX arrived from all directions and modes of transportation. Some driving, some running in from Chick-fil-et, all arrived ready for the Saturday pain-a-topia provided by Lugnut and Cake  Boss

Lug nut at the Q:

No fng, disclaimer

Mosey to largest part of WEP

SSH x18 IC, IW 18xIC, Burpie/flying squirrel 10 oyo, Peter Parker 18xIC

Burpie 10 x IC (hard to count correctly) – Lesson on the correct Burpie

Count off into 1’s and 2’s Mosey to hill

1’s bearcraw up to do 5 bombjacks at top and bottom While 2’s jumping lunge with a squat Flapjack, 3 rounds

Mosey to man hole cover to bear craw to playground (way to far (150 yards) due to lack of depth perception but modify as needed).

Line up in 1’s and 2’s by playground.

One pax to run to manhole and back while other does squats until pair does 200. Early finishers do flutter kicks until 6 comes in,

Morocan night clubs x18IC,

1’s and 2’s again to run from manhole cover and back until 200 CDD. Early finishers do holly dollies until 6 cones in.

Switzer: 40’s are said to be quickest decade in a man’s life due to man being comfortable. But many men need something like F3 to break out of comfort zone and live with a Purpose. Younger men living with a purpose will go through their 4o’s strong and as a leader.

Cake Boss at Q:

Mosey to sidwalk closest to playground in 2 single file lines

Lunge Walk Indian Run – 1/4 mile around to parking lot of WEP, line lunge walks while 6 of each line sprints to front. Real quad burner.

Passed a dead dog on the side of the road while lunge walk and made me sad, as it was a pup and propbably somebody’s family pet…..prayers to that family and God’s creation.

Once at parking lot, Switzer on Roadblocks and Detours. Life gives us detours (lose a job, move to a new city, kids require different school) sometimes they are not part of our plans and roadblocks (can’t find a job, cancer, tragic loss) that stop us in our tracks and we feel we have no where to turn. More to come…..

1’s Run Camel back path to T at end and do 5 donkey kicks and come back

2’s 5 merkins, 5 wide arm merkins, 5 diamond merkins

Flapjacks

Repeat with 10 of each excercise mentioned

Switzer – when faced with detours and roadblocks we need to turn to Sky Q for the answers. When left to our own ablitites we will take laps in the wilderness until we realize we need his stregnth and guidance on all things. Trust in HIM and he will remove roadblocks and reveal the right path for you!

Mosey down path to large hill, run up hill, down road and back to COT!

Strong PAX today. It was Hazy, Hot and Humid. The beatdown was rough and conditions ever more rough, but the PAX really encouraged each other and lifted each brother up throughout the morning.

8/7 – 3rf F convergence at Eternal Church with area school principals to discuss upcoming school year and leading our kids.

8/8-Gladiator Games – Indianland 6:30am

8/8 – Worlds Largest Coffeeteria – Applebee’s Dave Lyle Blvd Rock Hill 8am-10am $7/plate

Many prayers and praises. Please continue to lift up PAX members that are sick, injured, going through health issues with family and all other prayers.

Once again, humbled and honored to be part of this PAX called THE FORT!

Be a leader and don’t let your 40’s fly by without pouring into other men and being there for someone. Great words by Lugnut! Something to challenge all PAX is to lift someone up today with some encouragement!!

CB

 

 

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Abs are at the end!!

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  • QIC: Maximus
  • When: 04/21/15
  • Pax: MacGuyver, Green Wave, Cake Boss, Rebel, Bam Bam, Back Draft, Trojan, Chicken Hawk, Lil' E, Freebird, Santini, FNG (Dirty Dozen), Seacrest, White Lightning
  • Posted In: The Colosseum, The Fort

My name was drawn to Q on my home turf of the Colosseum this fine, muggy Tuesday morning. It’s always nice to come home, even if the darkness keeps you from seeing a brother 2ft away. With all the Twitter-chatter about celebrity Q’s at neighboring AO’s, I wasn’t sure I’d have any more PAX than a few guys I’m going on a mission trip with. That thought was crushed as high beam after high beam rounded the corner and headed right toward us. Such a welcome sight!

Shout out to Santini for the EH at Church. Morgan, now Dirty Dozen, will likely not sit next to you again. After an FNG-friendly disclaimer (welcome Dirty Dozen), the 15 of us took off into the darkness and made our way to the warm-up.
SSH
Mountain Climbers
Carolina Dry Docks
Flying Squirrels
30 Second Step-Ups (each leg)

Abs (it’s never too soon):
100 LBC’s OYO then run the loop. After a few looks that implied I should know abs are at the end of the workout, I just told myself, they’ll eventually start…won’t they? Once you finish, do the long loop.
Kettle Bell-passing Russian Twists: Shoulder to shoulder, doing Russian Twists while passing a 35lb KB from end to another and back. Again, I got a few looks but…

Ongoing plank series:
Merkins into Oblique V-ups left into Dips into Oblique V-ups right
Peter Parkers into Oblique V-ups left into Dips into Oblique V-ups right
Parker Peters into Oblique V-ups left into Dips into Oblique V-ups right

Mosey to the playground and skip most of the rest of the Weinkie:
12 Swing Knee Tucks
12 Pull Ups
12 Diamond Merkins
REPEAT

Mosey to the GHMS front wall for a prolonged wall-sit:
2 men do the walking gator merkin to the end of the line while the PAX wall sits. Go until everyone has a chance to gator-walk. Don’t forget to congratulate Cake Boss on his great form.

It’s never easy for an FNG to hold his own but our own Dirty Dozen did just that. He did so well that he received F3’s fastest name change. He was originally Baker’s Dozen but 30 seconds later, the guy who EH’d him, Santini, nominated Dirty Dozen. All in favor…AYE.

Announcements: 8/8 Gladiator Games, Pancake Fundraiser for the Colombia Mission trip, Golf Outing. Keep an eye on the ever-expanding list of AO’s and get out to support the new ones. 8/7 is the 3rd F Convergence at the Eternal office behind Zaxby’s for a talk with Principals and Teachers of our schools.

Prayer Requests: Pray for Rebel’s daughter and the procedure to remove wisdom teeth. Prayers for CSPAN’s daughter and her mission with CRU (Campus Crusade). Reach out to Cake Boss or CSPAN to learn more about what she’s doing in the name of Christ. Praise for Olivia’s 3rd birthday. Added prayer request for my family as my M’s business gets under way. Many hours are put into this venture and it can be stressful.

AYE!

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Put Me in Coach

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  • QIC: Bubba Gump & Zima
  • When: 07/18/15
  • Pax: Peach, Italian Job, Dark Helmet, Smiley Face, Bojangles, Apache, Limp Biskit, Bob Vila (FNG), Scout (FNG) Respect!, Santini, OSHA, Popeye, Silver Bullet, Scarecrow, Gavel, Fusion, Cerrano, Spider-Man, Mugshot, Bubba Gump, Zima and 1 other I didn't get
  • Posted In: The Fort

YHC received a call from Bubba Gump Wednesday evening asking if he could co-lead the Q at the Patriot this coming Saturday. Having never posted there yet, I jumped at the chance. I really wanted to check out what all the hubbub was about in Rock Hill. Place has been growing like crazy and adding AOs left and right. A few of us arrived early for some BRR extra credit and some long-winded story telling from Bubba Gump (you got to get their early). As the last few gentlemen rolled in, BG started us off as we moseyed towards the fields…

The Thang:
Mosey to one of the soccer fields…
COP for 10 Merkin (IC) / 20 SSH (IC) / 10 Merkin (IC) / 20 SSH (IC) / Can’t recall the full count but this is close.

Recover while Coach BG rattles off some #Clemson statistics and how it’s only 54 days until football season. He’s set up some cones (actually cereal bowls from Walmart because they were on sale and a steal) and begins to outline our first exercise.

Football Conditioning
2 lines formed for 4 rounds of football drills / Alternating Cones Back and Forth
1. Bear Crawls – Speed Chop Down Line
2. Back Pedal – Speed Chop Down Line
3. Side Shuffle – Speed Chop Down Line
4. Zig Zag – Speed Chop Down Line
Each round ended with 10/10/10 OYO of Merkin, LBCs and Squats

Mosey to another Soccer Field for some BLIMPS
Burpees (5)
Lunge Walk (10)
IW (15)
Merkins (20)
Plank Jacks (25)
Squats (30)

Finish up the first half with some assorted ABLAB and a few minutes of Bubba Gump reminding us to be #beintentional, #beproactive and #beready. Think about someone this week that you can lift up. F3 is about being Third. Hand off to YHC.

SSH while the cones are being collected. We never leave the 6 behind, especially when they’re serving the PAX by cleaning up our mess. Mosey back to the parking lot and to the track. YHC lays down the #endurance work about to be had.

Chain Sprints
2 Stations on opposite sides of the track. 2 Groups always running while the other 2 groups are doing the work at opposing stations on the track. Runners relieve the workers and the workers begin to run (think run half lap, exercise, half lap, exercise, etc.)
Station 1: Burpees / Bomb Jacks / Tuck Jumps
Station 2: LBCs / Flutters / Freddies
Looks easy on paper but is far from the truth. Everyone’s heart rates were jacked. #cardio

Once completed, mosey to the center of the fields for some Jack Webb 1:4 count to 10. Always the crowd pleaser. Good to see Santini get in 400+ Merkins with my 2 Qs this week. I know there were others but was loving his #mubblechatter.

With only a few minutes to spare I had the Pax line up at the end of the field, complete a 20 yard burpee broad jump series and then sprint to the other end. Turn around and sprint/jog back. Mosey to COT.

NMM
Great work by the PAX Saturday morning. The Patriot is a great AO of which I only saw a glimpse. I will definitely be back soon. Great words and storytelling from Bubba Gump. Be intentional and reach out to those who may need to be lifted up. That’s why we’re here. Also loved the #mumblechatter going on between Apache and Italian Job. Whatever you guys are doing, keep it up (high energy). F3 is such a great force. My first post ever I was unsure and nervous about these workouts in the AM. But I took that step. And kept making leaps to post more, get to know the guys, get out and serve with some of them, start leading workouts, etc. You probably know a few #sadclowns out there that need this. Get out there and EH them. All it takes is that first step. Be intentional, be proactive and be ready. Welcome FNGs Bob Vila and Scout!

Announcements
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
08/08 Help with the Fort Mill Care Center Move
08/15 Crime Stoppers Pancake Breakfast at Fatz in Rock Hill
10/24 Mud Run (Teams are forming)

Prayers/Praise
Lifting up all the prayers and praise of the Pax
Prayer that you can share F3 with one person this week
Prayers to be intentional, proactive and ready

Zima & Bubba Gump

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Birthday or Anniversary at THE RANCH?

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  • QIC: Maximus
  • When: 07/16/15
  • Pax: McGruff, Change Order, Copperfield, Dark Helmet, Montelango, TPS, Anchorman, Back Draft, Spiderman, Sharp Shooter, Lug Nut, Stang, Decibel
  • Posted In: The Fort, The Ranch

14 men posted at THE RANCH to celebrate this site hitting the 1 year mark. I’m not sure if it’s a birthday or anniversary but either way, my goal was to treat the PAX to a workout that would keep THE RANCH proud. A few miles away, Jeckyl was running his Board of Pain and while we didn’t have the board or it’s legendary Coleman camping light, I did want to honor the board by stealing some of its content. After a brief disclaimer, we were off.

Short jog around the lot taking us to the picnic tables where we circled up and claimed a spot on a bench.
SSH
Dead Lift (feet together, legs straight, touch your toes) 2 sets of 10
Bench Lunges (regular lunges but with stepping onto the benches)
Slow Derkins

20 Jump Ups onto the bench. I didn’t bother to see how sturdy the benches were but we made do.
Big lap around the parking lot
20 Derkins
Big lap around the parking lot

Circle up in the field for an honor to the board of pain
150 Calf Raises: 50 toes out, 50 toes straight, 50 toes in; Run a lap
100 Merkins; Run a lap

Mosey to the Middle School hill
Jacobs Ladder on the hill. Run to the top for 7 burpees then down for 1 3-way jumping lunge. Back up for 6 burpees then down for 2 3-way jumping lunges. Keep this going until you get to 1 burpee and 7 3-way jumping lunges.

Circle up for some words and a peak into where I’ve been struggling the last few days. I’m learning that when you burn the candle at both ends, not only do you flame out sooner but your unable to be the husband/father God designed you to be. Thank God for fresh starts.

Grab a rock from the drainage ditch but leave the snakes, they won’t like what we’re about to do.
Russian Twist with rock passing. Line up in a straight line just beyond shoulder to shoulder. Everyone gets in the R.T. position and does 2 twists then passes their rock to the left. Keep twisting after you’ve passed your rock until all the rocks are at the end of the line. Do this in reverse, passing all the rocks back to the other end of the line.

I had much more planned but as always, the time always passes faster than planned when on Q.

Announcements: CAH tomorrow 7pm, Cerrano, Sir Topham Hat and Spiderman still raising money for 24 hours of Booty bike ride to raise money for cancer research, 8/8 is a busy day (Gladiator Games at Indian Land, Colombia Mission team Fundraiser 8am at Rock Hill Applebees, Golf Outing at Carolina Lakes), 9/12 Camp Care 5K followed by Premature Oktoberfest at OMB.

Prayer Requests: Thank God for new days and the blessing that each new day brings a clean slate. Apologize to those you need to, extend a hand, say a prayer, ask for forgiveness and move on. Prayers for Anchorman’s friend Courtney battling cancer. Prayers for Victory Sports Outreach as they conduct sports camps in low-income areas. Pray and reach out to our neighbors. Praise for Decibel’s new business and now having the keys in hand.

Always an honor.
AYE.

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Kickboxing at Eagle’s Nest

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  • QIC: Italian Job
  • When: 7/14/15
  • Pax: Lugnut, Lucky Charm, Fusion, Gepetto, Catfish, Apache, Scarecrow, Sgt. York, Swamp Fox, Toro, Smiley Face, Bogey, Senator Tressel, FNG – Mugshot
  • Posted In: The Fort

15 of Rock Hill’s finest, including FNG Mugshot, came out to enjoy a glorious gloom beating at Eagle’s Nest. The weather was perfect – 75 degrees with limited humidity and cool wet grass. We started with a short jaunt down Alumni Drive to the fountain in front of Tillman Hall.

The Thang

  • 2 minute elbow plank (plenty of mumble chatter)
  • 25 SSH
  • 25 MNC
  • 25 IW
  • 15 Windmill
  • 15 Merkins

Mosey to amphitheater

Partner up. Wheel barrow up, bear crawl across, wheel barrow down, bear crawl across.

Flapjack

Mosey to greenspace

Clock Merkins (1 at 1:00, 2 at 2:00…all the way to 12 at 12:00)

Dealer’s choice ab lab

  • Russian Twists
  • Hello Dolly
  • Wipers
  • Freddies
  • Flutters
  • Boats and Canoes (great job Mugshot leading on your first time out)
  • LBCs

Mosey to columns outside of DeGiorgio Center

  • People’s Chair with punches (helps take your mind off the squats)
  • 10 Kickboxing Burpees (Burpee, punch, punch, knee, knee)
  • Walking lunges with front kick
  • 20 Dips
  • 20 Derkins

Mosey to green space for Seal Team Situps (on Sen. Tressel’s count)

YHC took a few minutes to explain why we do what we do. As F3 brothers, we get up early to do this in order to strengthen each other and become better men for our communities. This AO (Eagle’s Nest) is named as such because Winthrop competes in Division I athletics as the Eagles. Eagles are a symbol of strength, leadership, and vision. Isaiah 40:31 says, “Those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

We fly high above our peers because we get up early and work. We work in the rain, in the cold, and in the heat. I encourage each of you to continue posting. Know that you will never post alone. We are here for each other. Keep pushing each other. The only way to get better and to keep pushing – keep trying – just do it.

Thanks Catfish for letting me Q with you guys. I will definitely be back.

Announcements

08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)

Prayers/Praise
Sen. Tressel’s neighbor Beth in the hospital for autoimmune disease

Wheels and his marriage

Lucky Charm’s son John

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I’m Super! Thanks for Asking

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  • QIC: Zima
  • When: 07/14/15
  • Pax: Cheddah, Dawg Pound, Seacrest, Axl, Cerrano, Bam Bam! (FNG), Santini, Greenwave, Trojan, Sir Topham Hat, Hasselhoff, Pusher, Longshanks, Chaser, Maximus, Spider-Man, Crabcakes, Zima
  • Posted In: The Colosseum, The Fort

YHC has been looking forward to Q the Colosseum, but a little issue with my back prolonged it for a few weeks (thanks to CSPAN and Chaser for covering and swapping). I really wanted to put something together that would challenge the PAX but also wouldn’t break my body, so what unfolded could be considered a series of unfortunate events…

The Thang:

Run from the parking lot to the other parking lot where I’m pretty sure every COP has happened since the AO opened (you know, the one where that dude hangs out in his car during the school year at 5:15 AM…actually not sure when he gets there but it’s a little weird with a dude in his car only a dozen or so feet away from a COP…but I digress, where was I?)

COP
SSH X25 (IC)
Windmills X15 (IC)
Cherry Pickers X10 (IC)

Dirty Dozen COP (Unfortunate Event #1)*
*45 seconds of cardio intensive exercise OYO and AMRAP, 15 second rest in between

1. Burpees
2. Mountain Climbers
3. Bomb Jacks
4. Plank Jacks
5. Tuck Jumps
6. SSH
7. Burpees
8. Mountain Climbers
9. Bomb Jacks
10. Plank Jacks
11. Tuck Jumps
12. Plank/Recover

Run to the front parking lot for the next (#ManMaker) unfortunate event!

Super21 (Unfortunate Event #2)*
*Increasing Merkin/Squat series beginning 1/1, 2/2, 3/3 and so on until you complete with 21 Merkins and 21 Squats. Total count is 231 of each exercise or a bit more if you were doing some EC to bring in the six.

Jog over to the entrance to the school facing downhill.

Quadraphilia (Unfortunate Event #3)*
*Very simple routine. Run all out downhill to the gate and then run backwards up the hill for 4 minutes. Think the PAX got 3 series in.

Immediately turn towards where we began and sprint to a random lamp post, 20 Low Slow Flutters (IC), Run to another lamp post further down, 20 Freddies (IC), Jailbreak to COT.

NMM
Grateful to be a part of F3 Nation and more so of the Fort and it’s fine leaders. Great to see so many of the PAX running in to the AO (get those #BRR miles in). It’s an honor and a responsibility to Q for you guys and so I take it seriously. Each time I will give you 100% and hope that you give it back, enjoy yourself (somewhat), and get to feel somewhat of a burn, or at least take a nap later in the day. Mumblechatter was light this morning but I was trying to catch my breath for the majority of it. Somehow Super21 turned the Merkin and the Squat into a cardio exercise. Have a feeling that one will be showing up again. Oh, and welcome FNG Bam Bam!

But in all honesty, let’s talk less about the workout and focus more on what was mentioned in COT. F3 is also about developing strong male relationships and finding that person to hold you accountable. Many men will let things go untended in their life and over time, things can spin out of control and you will find yourself in a bad place. Finding men (at least one) who can make you accountable. Who can ask the meaningful questions. The “hard to answer” questions. Iron sharpens Iron guys. But you got to be willing to let it. That brother could have been speaking about me, you, any one of us. Deep down we are broken and need each other to lift the other up, hold them accountable, and do life together. I for one am encouraged by these words and hope that you are too.

Announcements
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Decibel and Maximus’ wife opening new business
Prayer for safe travels for Tatanka
Santini lifting a brother up who is having problems in his marriage. Also praying that each of us has someone keeping us accountable.
Prayers for Zima staying focused and in the Word
Prayers for Dawg Pound’s Minister friend who is going to be with the Lord. Pray for his family and church family.

Zima

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A Whole Lotta Mosey

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  • QIC: Zima & Decibel
  • When: 07/11/15
  • Pax: Spider-Man, Copperfield, Crash, Axl, Photo Bomb, Minute-Man, White Lightning, Smuggler, Decibel, Zima
  • Posted In: Alcatraz, The Fort

It was a balmy morning at Alcatraz and apparent that the Dome was on the fritz. While several men were curious about this whole Q school thing, 8 others were more curious as to what type of #beatdown lay in store at the hands of YHC and Decibel. They got a schooling of their own. While we waited for a few to hit two wheels in the parking lot, YHC gave an abbreviated disclaimer (No FNGs) and stalled for the remainder to join the PAX. With that we Ran…

The Thang:

Run from parking lot around Fire Station and continue to the hill behind Alcatraz.
Run 3 loops of the back hill. SSH until the 6 comes in. All told, we clocked 1 mile of hills for a warmup (#BRR).

Run to the field Parking Lot and circle up for a…

Dirty Dozen COP (45 seconds OYO and AMRAP/15 seconds rest) – Remember to Breath
• SSH
• Burpees
• Mtn Climbers
• Bomb Jacks
• Tuck Jumps
• Plank (Your Welcome)
• Repeato!

Run to far ball field and partner up

Partner 1 – BTTW while partner 2 runs the field, jumps fence, runs up hill, does 5 bomb jacks and returns. Flapjack until I stay stop. We completed 3 before YHC…

Handed it over to Decibel

50 yard sprints x2
Crab walk to bear crawl
20 burpees OYO

Mosey to the wall:

10 step ups each leg and 20 dips
Rinse and repeat

Mosey to hill for chain sprints.

3 groups: one group running at all times and two groups doing exercises (1 at top of the hill and other at bottom).

Round 1: Top: Merkins | Bottom: Twisting elbow plank
Round 2: Top: CDD Bottom | Bottom: LBC
Round 3: Top: Dips Bottom | Bottom: X/Os
Last Hill –> Run halfway up hill backwards

Rosalita x15

Mosey to field to Crab walk then backward bear crawl to COT

NMM
What was billed on the Twitter Machine as a stroll through Runde turned into something quite different. For the entire hour the PAX was on the move with little to no rest. When one exercise ended we were already on to the next. YHC and Decibel were pleased with all the hard work put in by the PAX. Two visits to the hills this morning with little to no complaints (they may have been trying to catch their breath). Lots of #mumblechatter until we hit the cardio intensive COP. Think I’ll be keeping that in the rotation. There was a question in the air on whether Sally would make an appearance, but alas, she #fartsacked. Decibel is by no means a one trick pony. Guy is always bringing something new to the table. Again, great work by the PAX who just pushed it 100% right up to COT.

Announcements
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayers for Karen and Todd who lost their 14 y/o daughter a year ago to a brain aneurysm
Prayers and Praise for Decibel opening his new Audiology practice in 2 weeks. Prayers for patience with people, vendors, etc.

Always Honored,
Zima & Decibel Out!

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40 at the Fort – Q School – Extra Credit – Attention to detail

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  • QIC: Rooney & WWL
  • When: 07/11/15
  • Pax: Hasselhoff, Corruption, Dark Helmet, Sherlock, Bayheim, Maximus, Davinci, Assasin, Sweeper, Royale, Bottom Dweller, Catfish, Lil E, Transpland, Old Bay, Seargant York, Seacrest, Mainframe, Chaser, Leah, CSPAN, Jeckyl, Skinner, Fish Sticks, Spitz, McGuyver, Chowda, Socrates, Huckleberry, Masterpiece, Funhouse, Solid State, Greenwave, 1-9er, Highlife, Tata, Wheels, Mr. Hand, Twister, WWL, Rooney
  • Posted In: The Fort

Lots of extra-credit this AM! A number of PAX ran from Chic-Fil-A to WEP at 6 AM. Many of the PAX from our region attended either Q school 101 or 201. Funhouse ran from Tega Cay to WEP in preparation for his #BRR 30 miles assigned to him this week!

40 Pax (including 2 FNGs) met for a 7 AM workout with WWL and myself! After the disclaimer and prayer we hit the big ball!

-Indian Run warm-up around the park on walking path (half one way and half the other)
-Plank when we get back to the starting point (Wait for the six)
-Mosey out to the field

Warm up:
-20 SSH
-20 LSS
-10 Peter Paker’s
-10 Parker Peter’s
-20 Windmills
-20 SSH

I messed up the cadence on multiple occasions … was appropriately ribbed by the PAX which continued throughout!

The Thang:

Jack Webs on tree line (1 Merkin to 4 shoulder claps) – Bear Crawl to next tree – (Got up to 5 merkins and 20 shoulder claps)

Mosey to Playground and partner up
-Partner one – run around playground while partner two does dips (swap)
-Partner one – run around playground while partner two does derkins (swap)
-rinse and repeat
-Final set – Partner one – run around playground while partner two does dips (swap)

Hand off to WWL

Mosey to statue hill

Wheel Barrel carries:
-Four lines – lines 1 and 2 partner, lines 3 & 4 partner
-Wheel barrel 15 yards
-Mosey to back of line
-Reverse roles
-3x of each role (3 carries and 3 crawls)

Jump Squat Suicides:
-1st half the Pax ran suicides up hill marked by 3 trees – 5 jump squats at each tree
-2nd half of the Pax did Abs with WWL

Lesson on detail
WWL took the time to emphasis the importance and attention to detail in our lives, marriages, work, etc. It is the little things that make a big difference. Powerful and timely!

-1st half of the Pax did Abs with Funhouse
-2nd half of the Pax ran suicides up the hill marked by 3 trees – 5 jump squats at each tree

-SSH
-Low Slow Squats
-Merkins

Partner Sprints (3 sets each)
-Partner one Sprint to the top of the hill while partner two does 10 merkins (rotate)
-Partner one Sprint to the top of the hill while partner two does 10 squats (rotate)
-Partner one Sprint to the top of the hill while partner two does 10 burpees (rotate)

Mosey to soccer field

Line up shoulder to should on the sideline:
-Karaoke across and back
-low slide across and back
-Sprint across and back

COT

It is a pleasure and honor to serve the PAX and Co-Q with WWL!

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