22 PAX showed up on the 4th of March where the first shovel flag was planted in Fort Mill – WEP. This was the first time I wore shorts since last fall… I am committed to not getting my cold weather gear out … again.

I rolled in with one minute to spare and had some PAX concerned I was pulling a CSPAN! I made it and with one minute to spare shared the disclaimer and we rolled….

-Mosey on path to the lawn where we circled up
-Windmill – 20
-SSH – 25
-Low Slow Squat – 25
-Merkin – 10
-Imperial Walker – 15
-Rinse and Repeat

-Mosey along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 5 in.)

-Mosey along 160 a little farther down to giant hill – Bear Crawl to top and jog down (x2)

-Mosey along 160 to street hill up to springs parking lot for Jacobs Ladder
-run backwards up hill and begin with 7 merkins
-Jog down and do one wide arm merkin
-Rinse and repeat until PAX does one merkin at top and 7 wide-arm merkin at bottom

-Mosey back along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 6 in.)

-Mosey back to WEP for some Mary
-Flutter – low slow – 15
-Dolly – 15
-Flutter – high slow – 15
-Freddie Mercury – 15
-Russian Twist – 15
-LBC – 15
-Superman – 10 count
-Rip Cord – 10 count

-Partner Progressions:
-One runner
-100 Merkins
-100 Monkey Humpers
-100 Marachin Night Clubs

-Playground Partner Swap
-One runner around playground (swap)
-Dips, Derkins, Dips, Derkins

-Plank O’ Rama (5 min)
-1 min. regular plank
-30 sec. elbows
-Back to regular
-30 sec. right leg
-30 sec. left leg
-30 sec. right side
-30 sec. left side
-30 sec. regular
-1 min. elbows

-COT

Announcements:
-Convergence Rock Hill – 5/2 – OBT & Dredd

Prayer Requests:
-Flat Tire’s wife Paige – Port in Monday & Treatment begins Wednesday

AYE!

Many have asked when a new order will be placed for these awesome shirts. Well gentlemen, you are in luck. Mudgear re-opened our order this week. I’m told we need to order 11 more by 4/14/15 in order to get our shirts by The Convergence. They will be shipped to me and I will deliver to you. Click the link and buy one or four.

http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order 

18 Men including 1 FNG chose to share the gloom at The Fort (WEP) on this cool spring morning for another installment of the Q-Exchange Series, hosted by YHC and Decibel.  Lots of mumblechatter about temperatures this morning, Red Banjo’s hoodie accessories, and the # of PAX paroled from Alcatraz this morning for an 0700 Post at WEP.

The Thang:

Following a not-so-subtle identification of our FNG,  and a quick disclaimer, we began the morning with a quarter lap of WEP stopping off for a center stage COP (as the late arriving PAX continued to roll in).

• 40 SSH
• 20 IW
• 10 Slow Windmills
• 25 Mountain Climbers

All assembled, we set out for three loops of the park with pain stations at the four corners.

• 1st Corner – 20 Burpees
• 2nd Corner – Jog down the big hill and Bunny-Hop back up
• 3rd Corner – 20 Bomb Jacks
• 4th Corner – 40 Lunges (20 each leg to keep it simple)

Some discussion after the first loop from some of the PAX that either didn’t hear, or didn’t want to hear that we were doing this three times.  All pressed on.

Had to cut the last loop short (skipped lunges) due to time, and YHC handed off to Decibel.

Quick Plank-o-rama

Mosey to parking lot circle for 4 minutes of Sally – This was VERY popular.

Break into group #1 and #2
Group #1
Run backwards stairway to heaven starting at 2 burpees at the 1st light pole and adding two burpees at each pole, ending at 12.
Group #2 Run down parking lot path to the T and do 20 monkey humpers
Run back and do 20 CDD
Switch

Mosey to playground
20 dips/15 pull ups
Rinse and Repeat

Ab Lab
Hanging Knee ups x20
Freddy Mercury x25
Hanging Knee ups x20
X’s/O’s x15
Hanging Knee ups x15
Alternating heel touch x20

Mosey to COT
As always, it is an honor to lead this group of men.

Announcements:

• Mud Run reminder April 11, “if you’re man enough” according to Change Order.
• F3 Golf Tournament – Old Sycamore – 4/30 – get in touch with Package if interested.
• Gladiator Games (after this), Sorry Jekyll, no takers.

Praise / Prayers.

• Thankful for those overcoming challenges with health and employment.
• Thankful for F3 – a brotherhood you can count on regardless of where you travel. Shout out to F3 Augusta.
• Prayers for those battling illness. We lift them up for comfort, healing, and grace.

Pulled up to The Fort this morning (WEP) and noticed a 5k was being setup.  Panicked for about 5 seconds then realized I would make whatever was on the Weinke work.  Luckily, the PAX knows where to park on race day as it is officially race season at WEP.  About one race every 3 weeks.  That being said, 11 of The Fort’s Finest, plus Photographer Solid State (pics for Newsletter), showed up to be sharpened by YHC.  Disclaimer noted, and off we go.

The Thang:

Mosey from WEP over to the bottom parking lot of the springs building by the F3 statue.

IW x 12, SSH x 12 (Maxiums notices theme, stops smiling, and stops all mumblechatter) Windmills x 12

First round of Dirty McDuece involves 4 rounds of 3 exercises all done to 12 IC, after each round of 3 exercises the PAX will run to the top of the hill and back down then hold plank until the 6 is in.

Merkins, Peter-Parker-Peter, Squat, Run. CDD, Mountain Climbers, Sumo Squat, Run.  Moroccan Night Club, Dying cockroach, Narrow Squat, Run. Wide-arm Merkins, Rosalita, People’s Chair, Run.

Left the lower Springs Parking lot and Mosey back to WEP to the light up sign. Plank till the Six is in.  Bear crawl to the playground for explanation on Dirty Mcduece #2.  The OYO version.  4 more rounds of 3 exercises all done to 12 OYO then run to the far hill, bear crawl up then run back to the playground. After each round is complete LBC’s until the 6 is in.  The 4 rounds:

Pullups, LBC’s, Bombjacks, run.  Dips, Plankjacks, Burpees, Run.  Hand release merkins, Gravediggers Right, right,left both jump squats, run.  Diamond Derkins, Gravedigger left, Monkey Humpers, Run.

Mosey over to the drillbits for McDuece #3.  at the next 4 drillbits do 12 merkins, 12 squats, 12 flutter kicks.  Run to next drillbit, rinse and repeat until you have done all 4. Ending at the bottom of the stairway to heaven.

Stairway to heaven up 6 lightpoles. 1 burpee, then 2 burpees all the way to 6.  After 6 run to playground and do 12 pullups.  Rinse and repeat.

Finish with 2 minutes of Mary – 12 hello dolly, 12 LBC, 12 Freddy Mercury

Jailbreak to the Shovel Flag for COT and BOM.

Announcements – read the weekly email.  lots of useful information.  Bring your CAH stuff in.  Quick check to see who is close to 20 on their workouts.

Prayers – Maximus and F3 Mission trip.  Maximus’s friend whose dad passed away last night. Safe travels for him as he travels.  Prayers for our brothers doing the Palmetto 200.  Hoping for safe and injury free returns.

Moleskin – Always and honor to lead this fine group of men that we have in the Fort.  Was nice to finally lead something other than the Armory or Slowburn.  Hope the PAX that showed up are smoked and can sit around and watch basketball all day.  Very Little mumblechatter other than Red Banjo complaining about not being dressed correctly.  It’s 50 out and he has on long pants and about 8 winter jackets.  YHC works with his wife, maybe she can work on his wardrobe.  While doing stairway to heaven, noticed porta-johns for the 5k being held.  Didn’t notice if any one splashed Merlot in there or not.  Maybe and opportunity for a different kind of Dirty McDuece!!

A couple of weeks ago, when the earth was frozen slush, I posted at my first Black Diamond. Zima was Q and served us quality pain. At COT, with Senator Tressel’s nudging, I reluctantly volunteered to Q to the next one. After delaying for a week due to being sick (thanks Maximus for covering), my day finally arrived today. Game time. The theme was “Get the Led Out.” The idea was inspired by Anchorman’s 80’s theme Q at the Ranch a while back.

After stating, “I am not a pro, go at your own pace, and I assume you read the disclaimer,” we started in prayer – Ball of Man.

“Your Time is Gonna Come”
The warm up. The calm before the storm.
10x Side Straddle Hop
10x Imperial Walker
10x Windmill

“Whole Lotta Love”
5 x Diamond Merkin HOLD IT
5x Merkin HOLD IT
5x Wide Arm Merkin HOLD IT
Right arm high, right leg if you got it (5 sec) HOLD IT
Left arm high, left leg if you got it (5 sec) HOLD IT
6 inches (5 sec) HOLD IT
Regular HOLD IT
10x Mountain Climber HOLD IT
10x Peter Parker HOLD IT
10x Parker Peter RECOVER

“House of the Holy”
In the corner of the parking lot was a stone trellis structure.
10x Wide Arm Derkins
10x Dips
Rinse and Repeat

“Ramble On” down the path to a grassy open field for the next exercise.

“How Many More Times”
Lunge left, Lunge right, 1 Squat, 70 LBCs
Lunge left, Lunge right, 2 Squats, 70 LBCs
Lunge left, Lunge right, 3 Squats, 70 LBCs
Lunge left, Lunge right, 4 Squats, 70 LBCs
Lunge left, Lunge right, 5 Squats, 70 LBCs

“Over the Hills and Far Away”
Jog down a series of hills through neighborhoods and into the woods by the golf course, arriving at the foot of a wooden bridge.

“That Confounded Bridge”
(A phrase from “The Crunge”)
Pair up – size matters.
Plank walk (hands sliding sideways) along bridge handrail with feet suspended on partner’s shoulders. Switch at half way mark or as needed until all the way across the bridge.

“Heartbreaker”
Worst hill in Tega Cay. The goal is simple: Jog to the top. Doing it without stopping is bonus.

3x 10 counts called for at top to catch our breath.

Jog a few minutes down a long hill to the lake front, where some logs were conveniently stacked and waiting for us.

“Four Sticks”
4 exercises with “sticks” (logs).
Carry the log and follow the Q down the hill, down a staircase, then back up the stairs and around the circular path to finish the loop.
10x Log Curls
10x Squat holding log, then Press log overhead
10x Calf raises holding log
Stack logs back where you found them.

Jog back up long hill to top of “Heartbreaker.”
3x 10 counts called for at the top
(yes, I seriously needed them!!!)

“The Crunge”
Crab + Lunge = Crunge
5 minute exercise going all the way down Heartbreaker to the bridge.
Crab walk during the steep declines and lunge walk thru the flatter stretches.

2x 10 counts called for at the bottom
(yeah, I was hurting)
A voice arose from the PAX “I thought 10 counts weren’t allowed at Black Diamonds.”
Oops. Rookie mistake. I was called out!

“Bring It on Home”
Jog back through a series of short but steep hills back to COT.

*At the beginning of this jog I nearly hurled! Serious exhaustion combined with the lingering mucus crud was not a savory combination. A took a short pit stop and wondered if I was about to puke during my VQ. Thank God I was able to keep it together and get back on track. TClaps to Aquaman and Pink Slip for not leaving their Q (who had become the stray 6). With their help I made it back to COT.

Back at COT the righteous PAX warriors were dutifully planking it out until we arrived. With a few minutes still on the we threw in a few final exercises:
10x Squats
10x LBCs
10x Hello Dolly
10x Rosalita

COT
Announcements:
Maximus and Decibel Qing Alcatraz Sat 06:30
Come early for Q school 06:00
New “Swamp” AO (Rivergate) Fridays 05:00 in Best Buy parking Lot, followed by Chicken & Wisdom 2 at Chick Fil-A
Saturdays at Indian Land – OCR Training 06:30. Followed this Sat by Gunny’s Q 07:00
3/28 Gladiator Games in Indian Land 07:00

Prayer and Praise
Maximus- Make the most of your time with those you love. One F3 brother was at hospital where his son is recovering from RSV. He met a man who just lost his 6 mo old son, and was able to pray with him. A friend lost his dad and other friends have parents with rapidly failing health. They’ve already brought their kids in to say goodbye to their grandparents.
Gecko- wife’s 22 yr old nephew found deceased after being missing. Family is devastated.
Jekyll- lots of PAX gone missing for the winter. Encourage them that it’s getting warmer and to come back out.

AYE.