Category: The Fort

The Silent 6

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  • QIC: Maximus
  • When: 06/02/15
  • Pax: Lil E, Greenwave, Seacrest, McGyver, Dog Pound
  • Posted In: The Colosseum, The Fort

Nobody was in the mumble chatter mood but a small PAX of 5 joined YHC at The Colosseum for this mornings gloom post. Still very sore from Saturday’s deck of cards, I had to be sure to work the soreness out. After a very brief disclaimer, we were off to the typical starting spot.

Warm Up:
SSH, 4ct Lunges, Windmills, Wide-Arm Merkins, Moroccan Night Clubs, 10 Burpees OYO

Playground: With such a small PAX there was no need to split us into groups…this also means less breaks.
12 Pull Ups / 12 LBCs
12 Diamond Merkins / 12 LBCs
10 Pull Ups / 10 LBCs
10 Diamond Merkins / 10 LBCs
8 Pull Ups / 8 LBCs
8 Diamond Merkins / 8 LBCs

Mosey to the football field
Suicides at 20yd, 40yd, 75yd then Mak Tar Jah x 20
Suicides at 20yd, 40yd, 75yd then Super Belly x 15
100yd Sprints x 3

Head to the stairs and grab a partner.
Wheel barrow up the stairs and reverse bear crawl (RBC) down the hill (RBC was the break we needed)
Flapjack then REPEAT

Plank Series:
Slow Mountain Climbers
Oblique V-Ups Left
Dips
Oblique V-Ups Right

Slow Mountain Climbers
Grave Diggers Left
Dips
Grave Diggers Right

100yd Sprints x 2

Announcements: Check the email for all the announcements to include Hog & Coyote, F3 Dads beginning this Saturday

Prayers: Crazy work week. Kids get out of school later this week so prayers for those staying home with the kids and for great summer breaks. Colombia mission trip.

AYE!

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Week #3 = @F3TheFort invades @F3Asheville

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  • QIC: CSPAN & Chaser
  • When: 05/30/15
  • Pax: McGruff, Decibel, Italian Job, Peach, Cornhole, Repeat, Double Check, King of Beers, Rusty, Heath, Sunken Road, Guns, Fearless, Cramden, War Daddy, Bull, It, Troll, Buehner, Foot Wedge (FNG), Sound Check (FNG), Floppy Disk (FNG), Embargo (FNG)
  • Posted In: The Fort

Conditions were absolutely perfect-sort of sunny and sort of humid.

Asheville is a great town reminds me of #PeoplesRepublicofBoulder.

CSPAN on Q

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, and also about having brotherhood.

Quick discussion on what F3 has meant to me, and how it can impact you.

F3 workouts …

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

COP (circle of pain)

SSH, IW, Squats, Windmills, Moroccan Night Clubs, and a couple of others…#mychiropractoriscrazy #stretchingislame #OLD

Mosey to stadium track

Set up for 4 corners of track OYO

  1. Round of 25 SSH per corner with forward sprint
  2. Round of 25 Flutter per corner with backward sprints
  3. Round of 10 flying squirrels with sprints and bear crawls through corners

I had a couple of speeches explaining the fundamentals of F3…read the book….and before I knew it, I ran out of time…

Chaser on Q

50 yard sprint 15 burpees;

50 yard sprint 20 burpees; LBCs til the 6 finishes

Stadium run up, 10 bombjacks, down 10 bombjacks (6 times)

Backwards bearcrawl up the stadium steps, short people’s chair (CROWD PLEASER)

Mosey to hill by baseball field

Sprint up 10 burpees, back down 10 burpees

Mosey back to stadium – people’s chair til 6 comes in.

Crab walk down the stadium steps, crab walk back up.

Mosey to end zones.

50 yard sprint to meet in middle

20 Turkish get-ups

COT (circle of trust)

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:

  • 2nd F is the glue, so start building it
  • your AO is first class, we need to come back so you can show us the full campus tour
  • #HIM = High Impact Man = start being one
  • #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 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Appreciate the Fort crew making the ride down, especially Peach for setting up 2nd F on Friday night
  • T-Claps to Chaser, Repeat, Cornhole, Italian Job, McGruff, Decibel, and Peach for #Makingtheride #givingITaway
  • Breakfast at JK’s Kitchen (6 Long Shoals Village, Asheville, NC= 4 minute drive) was great, service was outstanding

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 + you can follow Chaser @TrauMMASon and follow our region @F3TheFort

CSPAN – over & out

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F3 Dads – The Fort – Alcatraz – Rock Hill – Indian Land – Pre-Blast

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F3 Dads is coming to WEP June 6th, 13th, and 27th!

What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?
-WEP
-June 6th, 13th, and 27th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 8th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc.  Each F3 Dad workout will end in a COT and prayer.

What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout.  They can participate in the name-o-rama or you can share it for them. Jellyfish and T-Rex are the F3 names of my 2.0s.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT!  2.0s will enjoy that.  Remember Pusher’s church rule.

Questions???
You can DM me on Twitter (@F3Rooney) or DM White Lighting on Twitter (@WeaThree)

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Crazy Game of Poker…Again

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  • QIC: Maximus
  • When: 05/30/15
  • Pax: Tesla, Chowda, Sugar Daddy, Man-O-War, Dog Pound, Seacrest, Boeheim, Slinger, Transplant, High Life, McGyver, Audit, Red Banjo, Green Wave, Magnum, Anchorman, Jeter, Dos Leches, Black Out, Lead, Toto, Hasselhoff, Rooney, Socrates
  • Posted In: Block Party, The Fort

As I finished my travels this week, I found myself Friday afternoon wondering what in the world I would write on my Weinke for the Q this AM at WEP. I thought for a long 10 seconds then remembered one of the hardest Q’s I’ve been a part of. I’m not the most creative, so sure, get the cards ready, it’s that time again.

At 0650, there were maybe 5 of us in the parking lot so I figured this would be a light crowd being that we had several clown cars heading to other regional AO’s. However, in those next 10mins, we had another 20 men roll in and a few saw what I was holding in my hand. Once the cards were spotted, a few groans were heard by those who’ve participated in this before.

So after a brief disclaimer, we took a jog to the lot we’d call home for the next 55mins.

Popcorn AB LAB for 3 exercises. I had intended to do more but time was getting away from me. I gave the explanation of the cards which was something like this:

Each suit is a different exercise and each number/face on the card represents the repetitions we’ll complete. 2=2 through Ace=14. Here are the exercises and the total count we completed after cycling through the deck:

Diamonds=Picabo Streets (104 total)
Hearts=Butt Kickers (104 total)
Clubs=Side Straddle Hops (104 total)
Spades=High Knees (104 total)
Joker/Other=Freddie Mercuries x 12 (48 total)

This was a good cardio warmup but not nearly as much mumble chatter as I was expecting. Round 2 had a different outcome:

Diamonds=Jumping Lunge (104 total)
Hearts=Merkins (104 total)
Clubs=Carolina Dry Docks (104 total)
Spades=BURPEES (**92 total**)
Joker/Other=X&O’s (48 toal)

You’ll notice the fewer number of burpees. Why, you ask? IF YOU CAN’T Q IT, DON’T DO IT. I’m not sure if was closer to spilling merlot, blacking out, or going into heat exhaustion. 3/4 of the way through the deck this time, I got chills and realized I couldn’t honor the Queen of Spades I had just drawn, so I drew again. No shame, I had to.

Announcements: F3 dads starts next Saturday. Hog and Coyote 6/20 at 0600 at the Ballroom. Check the email.
Prayer Requests: Healing of an aunt who broke her hip. Friend’s father who’s fighting pancreatic cancer. Continued prayers for the Eddings family dealing with the tragic loss of their 2 boys. Pray that God be glorified through this. Pray for technology certification exam(s). Continued prayers for the F3 PAX heading to Colombia. If you’d like to learn more about what you can pray for and how to contribute to the general team fund, clink on the link https://fhc.managedmissions.com/mytrip/andrewblock2

AYE!

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No Vacation from Acceleration… 2 man post from the Windy City

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  • QIC: Dark Helmet
  • When: 05/28/15
  • Pax: Dark Helmet, Barry Manilow
  • Posted In: The Fort

A post from The Windy City… Barry Manilow and I were in Chicago and decided to Barry Man-Up and post… You know… like men.

Here’s what happened: YHC took a brisk .7 mile run to Barry Manilow’s hotel, then we were off to the edge of the river.

Down 2 flights of long stairs and mosey to the path for a little warm-up…
A little stretching then off to the rest of the Thang:
SSH x 20 (IC)
Merkins x 20 (IC – right on the edge of the River)

Mosey then stop at park bench
Triceps dips on the bench x 20 OYO
Derkins x 20 OYO
Step-ups x 20 (10 each leg) OYO

Mosey again to a bike rack and partner up.
Partner 1 starts incline pullups while partner 2 sprints 30 yards to second dock gate. Flapjack to 60 pullups.

Mosey then stop at another bench at bottom of long hill
Incline merkins x 20 OYO
Box jumps x 20 OYO
More dips x 20 OYO

Then 2 trips up the hill and back as fast as you can.

Mosey to playground (which was amazing, BTW)
Merkin swing crunch (feet in swing, 1 merkin then crunch knees to chest) x 20 OYO
Slide down short slide (how long has it been since I slid down a slide???)
Bear crawl up steep part of hill to one of the main structures
Grab the chain “netting” overhead and do 20 knee-ups to chest OYO

At this point it was time to head back, so we moseyed the 1.4 back to where we started for a quick bit of Mary with our last couple of minutes.

LBCs x 20 (IC)
Flutters x 20 (IC)

COT and (Ping-pong) Ball of Man

All in all we covered just under 3 miles with YHC getting a little extra credit between hotels (another 1.4 or so)

Moleskin:
So, Barry Manilow and YHC are both on the board of the Carolinas Chapter of the Business Marketing Association, and their annual International Conference was this week in Chicago, and we both went. TClaps to Barry for EHing me into bringing my running shoes before we left. The guy is turning into a real animal. I could have been perfectly content to skip today and sleep in a little, but my brother was there to hold me accountable. Here we were, miles from our normal post, miles from anyone who would have known or busted our chops for not working out, and yet we did. This is not a thing that would have happened a year ago. For either of us. There is no way I would have gotten up early, gone out alone, in a strange place, to work out. Iron Sharpens Iron, however, and so being with another Accelerating Man made all the difference. It always will… it always will…

Helmet, out…

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Popeye and Padre bring the Pain

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  • QIC: Popeye, Padre
  • When: 5/28/15
  • Pax: Schrute, Geppetto, Burgundy, Swamp Fox, Tinker Toy, Catfish, Italian Job, Mailman, Aqua Lung, Apache, Cake Boss, Wheels, Duck Hunt (Respect), Popeye, Padre
  • Posted In: The Fort

Today was Popeye’s VQ. Not only did he bring the pain, but he did it like a pro. And since YHC complained that we didn’t do enough leg work in Rock Hill, he dropped the hammer on us. But being the smart man that he is, he used most of the allotted time so Padre couldn’t burpee us to death. Somehow Padre still got his 100+ burpees into his last 10 minutes.

The Thang

  • 20 SSHs
  • 15 Slow Windmills (a tribute to CSPAN)
  • 15 Imperial Walkers
  • 15 Moroccan Night Clubs (Where’s Twister when you need him?)

Mosey to Fountain

  • 10 Merkins
  • 10 Derkins
  • 10 Incline Merkins
  • 10 Military Merkins
  • 10 Box Jumps

Mosey to the Parking Lot for 4 Corners of Pain

Normally a 4 corners exercise is fairly short. Not today. We covered 2.1 miles on this trip around the TJ Maxx parking lot. Sweat was poured and the mumble chatter was heavy.

Round 1 and 3, completed the following exercises at each corner:

  • 20 Squats
  • 15 Monkey Humpers
  • 10 Side Lunges

Round 2 and 4, completed the following exercises at each corner:

  • 20 LBCs
  • 15 Hello Dollies
  • 15 Freddies

Hand off to Padre

Padre being short on time, gave us a steep challenge – do 100 burpees in 7 minutes. 7 minutes is a LONG time for burpees. At the edge of collapse, he added in 5 Slow Count Merkins and 5 Spider Merkins for good measure. I’m fairly certain the PAX should seek forgiveness for cursing a preacher under our breaths.

Name-a-rama, COT, and BOM

Moleskin

Another great VQ by the men of ManU. We have had 6 VQs and they just keep getting better. I’m proud to see the guys continue to get stronger each week. Shout out to Swamp Fox for keeping up with the gazelles and beating most of the PAX in the 4 corners exercises. He just keeps getting stronger and he’ll be on the Q schedule in the coming weeks.

YHC is honored to post in the gloom with these fine men. You guys embrace the suck each day and continue to make us all better men.

Announcements

Nun Run and clown car to Asheville Saturday. Check the newsletter.

Prayer Requests

So many of our PAX have friends, co-workers, and family members that are experiencing pain, illness, death, and suffering. We want to continue to lift all of our concerns to our Creator who knows our every need and provides in time of sorrow.

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Bodies in Motion

  • QIC: Stang, Solid State
  • When: 05/25/15
  • Pax: Crash, Transplant, Dark Helmet, Change Order, Catfish, Assassin, Howitzer, Trucker, Sharpshooter, Jerry Lewis, CSPAN, Stang, YHC FNG: Pickles
  • Posted In: The Armory, The Fort

The Stang Thang:

Stang with a VQ warm up:

Winding indian run around the parking lot, (pick up CSPAN along the way).

Back to the circle

  • SSH x35
  • Slow merkins x10
  • Two-point windmills x15
  • Slow diamond merkins x10
  • 10 burpees OYO

Hand off to Solid State

Grab your kettle bell, let’s roll…

Mosey to the far corner of the parking lot, line up…

Ladder time
Run to the top of the parking lot, (don’t forget your kettlebell)
10 goblet squats at the top, back down to the bottom (don’t forget your kettlebell)
1 curl each arm, back to the top of the parking lot (don’t forget your kettlebell)
9 goblet squats… two curls each arm. you get the picture… down to 1 and 10.

Parking lot lap for recovery.

Stop at the next ladder…

Haul the KB to the top of the parking lot, 7 kettlebell burpees,
Down to the bottom of the parking lot 1 merkin,
Back up the parking lot., 6 kettlebell burpees… repeat down to one.

Fortunately, time ran out… back to the circle.

Peter Pointers (thanks Assassin), then Change Order protractors.

COT:
Great leap to Winnsboro last Saturday
Leap to Asheville next Saturday
F3 Dads throughout June – (Anyone know what time this begins? Let’s get this announcement out…)
Lots of new AOs, Colleseum tomorrow, Tega Cay Elementary this Thursday, Varsity on Friday, post at these new sites.

Prayers
Memorial day, much respect to those who served and gave all.
Respect to Tatanka’s family dealing with a recent loss.
Veterans park Memorial service in FM this morning @ 10
Prayers and support for the Forest Hill mission group (10 brothers, 10 days in September)

Thank you to Sharpshooter for taking us out with remembrance of our veterans.


Moleskin
Sometimes we just have work to do, plain, simple, (unimaginative) work. This is how I would describe ladders today. As we dug in, there was very little mumblechatter. Further into the grind, it was humbling to hear words rise out of the pax. The words spoken were those of support, brother to brother. Aye!

On this fine day, all honors and respect to those who have gone before us.

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Get Friendly With Your Jugs…Of Water

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  • QIC: Maximus & Aquaman
  • When: 05/23/15
  • Pax: Long Shanks, Lil' E, McGyver, Audit, Red Banjo, DD, Santini, Barry Manilow, Hasselhoff, Transplant, Oprah, Magnum, Crosscheck, Trucker, High Life, Rooney, Mainframe, Green Wave, Hipper, Stang, Dog Pound, Wheels, Jerry Lewis
  • Posted In: Block Party, The Fort

As part of our Fort Mill / Tega Cay Q-Swap, it was time for Aquaman and YHC to make the trek across the Highway over to WEP for the Saturday Block Party with The Fort PAX. 23 men joined us this cool morning for what would turn into some wall climbing, running, hill crawling and jug-grabbing. Wait, read the second half of the BB, I’m talking about water jugs.

After the disclaimer and Maximus on Q we jogged the long route just to end up back in the adjacent parking lot. Circle up for the warm up.

SSH x 50
CDD x 20
Mountain climbers x 15
SSH x 25

Count off into the 1’s and 2’s.
1’s do muscle ups on the wall until the 2’s return from their lap around the lot and 5 merkins
Flapjack and REPEAT

At this point I felt I owed it to the PAX to share with them a question I’ve been marinating on since Thursday night. I had the opportunity to listen to our own Santini address a group in Uptown about God in your career. He asked the question, “Do you find your value in success or significance? What are you striving for?” This had nothing to do with our workout but it has everything to do with us as men and our role in society. That said, we then mosey to the playground.

1’s do Pull-Ups while 2’s run lap around the playground. Flapjack & REPEAT.
Last but certainly far from the least, we moseyed to the hill, yeah, you know the one.
Facing to the left, we did sideways walking merkins up the hill x 10. Then spin 90 degrees and reverse bear crawl up the hill for another 10 yards. Jog back down.
Facing the right, we did the same thing x 10 and reverse bear crawled 10yds up the hill.

Hand off to Aquaman:
Mosey to his car and grab 1 of the 6 lovely 5 gallon water jugs. PAX helping PAX jog the path to the base of the hill we’d soon conquer while carrying the jugs.

Split into 6 lines. First man of each line will run the jug to the top of the hill but be sure to utilize the required grip on the jugs; mind your hands. Drop the jug at the top, then hoof it back down to the back of your line. The rest of the line will do squats while waiting. Once #1 comes back down, #2 goes up to retrieve the jug and carry back down and repeat this until the line is finished.

Once squat sequence is complete, do it again but this time doing lunges then calf raises.
Next set was for the lead man to sprint up/down the hill while #2 does shoulder shrugs with the jugs while the rest do merkins. Finish running and go to the back of the line and everyone cycles through.

Full-PAX jog back to the launch site trading off the jugs the whole way.
AB-LAB:
With your partner, lay on your back with your heads touching and interlock your arms. Raise your legs till your feet kick each other then back down. Lost count after I blacked out.
In the same position, doing the Protractor while Aquaman calls out the angle.
Flip it around on your elbows and six facing your partner. Doing circles with your feet.

I’d Q Block Party any day, our honor.

Announcements:
Murph on Monday following your normal AO. CAH ongoing. Several new AO’s starting…check the email and schedule.

Prayers:
Weddings and the start of new relationships. Flat Tire and family. Trucker’s house closings and transition. Keep your mind on the decision to follow success or significance. Be safe this Memorial Day weekend. Be sure to honor and remember those who gave it all for us to defend this wonderful homeland of ours and for what we hold dear. Prayers for our own Jerry Lewis heading out to serve and join our forces; we all want that brother fighting for us, I promise you. Marriages. Colombia Mission team…pray for the PAX going. Link to learn more and donate can be found here https://app.managedmissions.com/PaypalPayflowDonation/Donate/andrewblock2

AYE!

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Apache’s High Energy VQ

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  • QIC: Apache, Italian Job
  • When: 5/21/15
  • Pax: Aqualung, Solid State, Tinker Toy, CSPAN, Full Count, Bogey, Gepetto, Schrute, Swamp Fox, Mailman, Padre, Popeye, Maximus, Smiley Face, Apache, Italian Job
  • Posted In: The Fort

16 strong men came to experience Apache’s VQ. He brought high energy and heavy sweating. This guy gets it!

The Thang

After a brief disclaimer, Apache jumped right in to:

  • 15 Merkins
  • 15 LBCs

Warmup, who needs a warmup?

Mosey to Manchester Theater for:

  • 15 Carolina Dry Docks

Mosey to parking lot next to TJMaxx. Partner up.

  • Bear Crawl to Crab Walk while partner Dips (100 total)
  • Flapjack

Mosey to Manchester Events Center. Partner up.

  • 100 Flutters while partner sprints
  • Flapjack
  • Toy Soldiers length of lot and return

Mosey to La Paz (Spanish for “The Paz”)

  • 25 Power Merkins (crowd pleaser)
  • Flapjack
  • 100 Prayer Squats while partner sprints length of lot
  • Flapjack

Hand off to Italian Job. We shared a brief word from Ecclesiastes 4:9-12. We work out as partners because two are better than one. If one falls down, the other is there to lift him up. But pity the man who falls and has no one to help them up. Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

We are here to encourage each other, to lock shields with each other. We always have our six and leave no man behind. Keep up the strong work and continue to lift each other up.

Short mosey to the Manchester Fountain for:

  • 25 Box Jumps
  • 25 Dips
  • 25 Calf Raises
  • 25 Derkins

Bogey and Apache reminded us that the only way to get better at Derkins is to do more Derkins. Regular Einsteins they are.

Mosey to “The Wall” for Wall of Fire.

  • While PAX are doing People’s Chair, we took turns doing 10 Merkins, 10 LBCs, and 10 Burpees.

Once our legs were shot, we partnered up for:

  • 25 Picabo Streets
  • 25 Partner Merkin Hand Slaps

Wheelbarrow race to COT

2 Minutes of Mary

  • LBCs
  • Hello Dolly’s
  • Dying Cockroaches

BOM and prayers/praises and announcements.

NakedMan Moleskin

It’s always a pleasure to work with these men. I’ve very proud of the progress of the PAX. Great leadership today by Apache on is VQ. Also, thanks to CSPAN and Maximus for driving down from across the river. Solid State now is a perfect 7 for 7 on attendance at ManU (somebody get this man a certificate).

In less than a month, this AO has averaged 14 per week and has leaders stepping forward every week to lead. We’ve had 5 VQs with a 6th planned next week (Popeye). I’m proud to call you brothers and I’m encouraged by your work ethic. Thanks for letting me be a part of this great team.

Announcements

5/25 Murph after your regularly scheduled Monday morning workout (check weekly email for details). Please consider a $10 donation for this cause.

5/21 Winnsboro Leap (check weekly email for details)

5/30 Asheville Leap (check weekly email for details)

5/30 Nun Run preceded by 7AM workout with Twister

6/20 Hog and Coyote (check weekly email for details)

Prayers/Praises

Praise for Bogey’s 8 year anniversary with his M. She’s a trooper for putting in 8 hard years through deployments and two 2.0s.

CSPAN’s son and girlfriend serving in Peru. Let’s lift them up for safe travels and that they will make in impact for Christ.

Prayers for the F3 men going to Colombia. They could also use our financial support. Let’s make it happen. Let’s lead in generosity for this worth cause http://us10.campaign-archive1.com/?u=31d40047f4100a853e297353d&id=6c48cc4afc&e=%5BUNIQID

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Taking the Hill…with Perfect Form

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  • QIC: Funhouse & Maximus
  • When: 05/16/15
  • Pax: Changeorder, Badger, Lil E, Cake Boss, Spiderman, Bojangles, Cerrano, Aquaman, Trucker, Axle, Pick 6, Jiffy, Iron Horse, Craw Daddy, Tater, Sasquatch, Royale, White Lightning, Gecko, Decibel, Smuggler, Senator Tressel
  • Posted In: Alcatraz, The Fort

A few days behind schedule some it’s worth the wait. 24 at Alcatraz this past Saturday for what was guaranteed to be a great time as long as I had something left in the tank after getting lessons from Funhouse. Ya’ll know that he is bent to fix the exercise form of the PAX and for good reason. It’s not about repetitions, it’s about the quality of the work. Don’t injure yourself and don’t cheat yourself.

For those of us lucky ones who attended his Cinco de Mayo workout, he decided to reintroduce us to an abbreviated version in case we hadn’t had enough.

After the necessary disclaimer, Funhouse took us for the Run Around Runde and down the road to the traffic circle (this is where the comments started flying about this being a running workout…yeah, yeah, yeah).
Get your form right with 10 perfect Merkins. Tickle your ribs!!!
Run back to the field and circle up for the abbreviated Pinata (he calls it the Pina)
ARMS:
Merkins x 15
Mak Tar Jai x 25
CDD x 15
Dips x 10
Plank Punches x 25

Legs:
Knee Tar Jai x 25
Squat Jacks x 25
Squats w/ Calf Raises x 25

Abs:
Slow Freddies x 25…TERRIBLE
Heels to Heaven x 25…TERRIBLE’er
Roll Ups x 10 OYO

LOCO:
Crab Roll x 15
8 count Body Builders x 10

Hand off to Maximus
Run to the base of the hill then butt-kickers 4ct x 15
10 Burpees OYO
Run to the top of the hill then 2 Jumping Lunges and 2 Monkey Humpers
Run back down then back up for 4 of each. Repeat for 6, 8, 10 and try not to splash.
Mosey to the outfield 1st base line
1/2 the PAX does 3-Tier Suicides (25yds, 50yds, 75yds carefully measured)
1/2 the PAX does Mountain Climbers until the suicides are done
FLAP JACK
Repeat but this time do butt-kickers instead of Mountain Climbers

Seal Team sit ups

Announcements: F3 Dads in June 0930-1030 at WEP (if they can walk, bring ’em), Hog & Coyote 6/20 0600 at Ballroom, T-claps to Chicken Hawk for his testimony and lesson last Friday, 5/30 clown car to Asheville and nun run in Rock Hill. Bunch of new AOs starting. Check the email.

Prayer Requests: Decibel’s son Noah turned 4!!!!!!!! Flat Tire’s M, Colombia mission trip, Funhouse’s 18yr anniversary

AYE!!

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