11 PAX posted on a cool, damp grass morning at the site of Walter Elisha Park in Fort Mill.  Exactly 2 years ago, this was the last weekend that WEP did NOT have a F3 workout going on there on a Saturday.  On the 27th of September that changed in 2012 when Dredd, Swamp Fox, OBT, and a few others helped launch The Fort.

My FNG posted today.  1 of my 2 definite maybe’s for the week.  A neighbor who has been commuting literally from Columbus Ohio to Fort Mill every week for 2 years while he helped transition his wife into a successful business.  Tclaps for that brother.  I did not have his cell phone, but stopped by his house on the way home last night for the official headlock.  Knocking on the door, his wife answered.  I said is “Call him FNG nameless” here?  She said yes, he was sitting on the couch playing with his daughter.

The pure beauty men of this tactic is they have no time for excuses.  It is a full on bumrush, home invasion headlock.  I do not recommend this; however, sometimes you have to just go old school and do a little outside your comfort zone cold calling headlocking.  Again, enter all homes with permission and hopefully at least some working knowledge of said FNG.

After a few stutters, stammer, and an attempt to use the sister in law’s cousins, aunt visiting something IKEA, he said, yes, I’ll be there.   Low and behold he posted this morning and seemed downright eager to be there.  Rocked the workout, and I think might actually come back.

During the pre work and telling this story to everyone there, we already had settled on the name for the FNG.  Simple, Elegant, with respect to the process by which he was inducted into F3.  If he would have had one, I think he would have used it………….

“Panic Room”

We then did a workout with 4 stations each one bearing the focus and direction around I.A.T.A.

We broke down the Individual Initiative, Accountability, Teamwork, and Attention to detail.  Inspired by a great story this week on F3Nation about accountability.  Shadowman reappeared with an ode to burpees, dry docks, and some flutter kicks.  I was blacking out.

Men, this is a simple process.  Reach out, bring them in, grow, develop, repeat.

Tclaps to the PAX for a hard workout today.

14 Men rolled into WEP for another Saturday at The Fort.

Iron Pony and Cake Boss waited patiently for the PAX to arrive to begin an hour of pure pleasure and enjoyment….F3 style. Iron Pony at the Q for his Virgin Q

Two Lines formed for Indian run around WEP, one to the right and one to the left.

Meet back for COP

SSHs x 25

IWs x 20

Squats x 20

IP hand off to Cake Boss

CDDs x 20

Sumo Squats X 20

Merkins x 10

Wind Mills x 15

Mosey to grass next to path, count of in 3’s

1’s to base of Stairway to Heaven

*10 Merkins

*Run Stairway

*1 burpee at each light pole

2’s to top of Stairway

*10 diamond merkins

*run to grass next to path

3’s in grass next to path

*10 Wide arm merkins

Each group does 4 rounds at each locations, running to each.

Last 2 rounds merkins cut to 5 reps

Meet at Woman Statue when everyone was complete

CB – Talked about “Breaking the Glass” for emergencies. How when we have small fires in our lives, we think we do not need help, especially Sky Q’s help.

Small fires can turn into big blazes….BREAK THE GLASS and reach out to Sky Q or your F3 brothers. AYE!!

Mosey to play ground

In your groups of 1’s 2’s and 3’s, complete at units (3 rounds)

5 Pullups

10 squats

1 lap around playground

Mosey to tree line facing parking lot

Lunge walk to first tree, bear crawl to second

Then back, Lunge walk and bear crawl

2 rounds

COP

Plank 10 count

Apollo Onos x 10

Plank Jacks x 10

Lunge jumps x 10

Plank arm ext x 10

Squat Jumps x 10

Side Plank x 10

Lateral hurdle jumpsx10

Mak Tar Shy x 10

Squats x 10

Plank push-ups x 10

In and Outs x 10

LBCs x 10

Plank 10 count

Flutter kick x 10

T claps to Iron Pony for Virgin Q, but also for hitting 4 workouts and working Scarowinds Friday night.

16 years old and pretty disciplined.

Praise reports for Airborne’s new opportunity, Cake Boss completing first week of new gig, and many other of Sky Q’s blessings.

Review weekly email for Invergence and 5k’s and workouts popping up everywhere.

Peace to all and to all a good week!!

CB

7 PAX made the early morning drive to post at the sacred ground known as The Reservation. Even though it’s one of the best AO’s to venture, little did the PAX know I had no intention of exploring the great terrain The Reservation has to offer.

Warm Up:
Walking Toe Touch – 20 yds (there & back)
Hitler Kicks – 20 yds (there & back)
Side Lunge – 20 yds (there & back)
Lunge – 20 yds (there & back)
Back Lunge – 20 yds (there & back)
Hurdlers Karaoke – 20 yds (there & back)
Shuffle – 20 yds (there & back)
Shuffle – 20 yds to Stride 20 yds (there & back)
Stride – 40 yds (there & back)

Mosey to the lower parking lot.

The Thang:

Suicides with burpees – length 50 yards
10 yds – 1 burpee
20 yds – 2 burpees
30 yds – 3 burpees
40 yds – 4 burpees
50 yds – 5 burpees

Rinse & Repeat in reverse
10 yds – 5 burpee
20 yds – 4 burpees
30 yds – 3 burpees
40 yds – 2 burpees
50 yds – 1 burpees

7 – 50 yard build ups (1 for each PAX member present)

Mosey to the top parking lot. Break into groups (one of 3 / one of 4). One PAX from each group runs around through the bottom parking lot back to the top. Other groups do squats and LBCs. Cycle ends when all PAX run. Rinse & Repeat and replace squats and LBCs with Merkins and Lunges.

Last 12 minutes was a series of exercises named the “Circle of Pain”. Get in a tight circle in exercise starting position until your turn exercise. Exercise as followed:
Merkins – 4 revolutions
Carolina Dry Docks – 4 revolutions
Lunges – 3 revolutions each leg
Russian Twist – 10 revolutions each side

Mosey back to COT (or in this case – stand up from the circle of pain).

Moleskin

In remembrance of 9/11 and all who has sacrificed, I can’t say enough how grateful we are to have the ability and the freedom to sweat with our F3 brothers as we push each other to be better both physically and mentally! I leave you with a quote from one of my favorite Generals who served our great Nation.

God of our fathers, who by land and sea have ever led us to victory, please continue your inspiring guidance in this the greatest of all conflicts. Strengthen my soul so that the weakening instinct of self-preservation, which besets all of us in battle, shall not blind me of my duty to my own manhood, to the glory of my calling, and to my responsibility to my fellow soldiers. Grant to our armed forces that disciplined valor and mutual confidence which insures success in war. Let me not mourn for the men who have died fighting, but rather let me be glad that such heroes have lived. If it be my lot to die, let me do so with courage and honor in a manner which will bring the greatest harm to the enemy, and please, oh Lord, protect and guide those I shall leave behind. Give us the victory, Lord.

~ General George S. Patton

6 strong men showed up for a hot and humid workout at WEP. Java gets the LILO badge.

Started off with a very high quality rendition of the disclaimer, and some mention of our BRR brothers, all nonsense…go at your own risk…#redpill.

THE THANG:

Today was a simple challenge, we are going to do 1000 exercises in an hour, only caveat is we only can do 10 reps at a time of any given exercise, I explained it again, 1000 exercises, at 10 reps per chunk, and there is no way I am calling all the cadence, get ready to “grab” your chance to Q.

And off we went…

We got after it, and we got very close to our challenge…nobody asked for more…FNG “Stang” walked in to a “buzz saw” this morning, lucky for him most other workouts will seem easy…T-claps for all of Qs and their willingness to apply the pain, that was a fit group. FEBA, Fun, and fellowship throughout.

COT:

Around the horn with “prayers & Praise”, prayers for BRR Teams, and a safe weekend for all.

Stay strong,

CSPAN-out

Had a big group of eager beavers this morning!  YHC thought I had just made it just in time, but the PAX ran before I could park.  It was an act of Providence from the SkyQ, because the FNG I’d been EH’ing drove up right after I did.

Mosey to Soccer Field – Twister at Q

SSHs x 25

Windmills x 15

SSHs x 25 (By request)

(2) laps around soccer field

Handoff to Mayhem

Picking up the Q from Twister, YHC needed a breather and asked Cake Boss for a little wisdom.  Good reminder that there are many things we need to teach our 2.0’s but the most important thing is to know their Father aka SkyQ.

Slow mosey from the large field back to the parking lot…Disappointed a few of the PAX who thought we were heading out for Chickateria early.  So sorry… Planked until we got our six and then formed two lines for an Indian Run to The Hill.  The Indian Run turned into an Indian Cloud due to poor planning and cramped quarters, but fun was had by all.

COP for some more SSH, IW, and MNC.

In honor of CSPAN we lined up at the base of the hill for some duck walk/rifle carries with burpees at the top, laddering down 5…4…3…2…1

Formed two lines for a bit more orderly (but only a bit more) 100yd plankorama bunny hop (need a better name for this).  Not sure what it was about this one, but based on the smell there were quite a few Sharts mixed in.

Mosey back to the Hill for more pain. This time it was Lunge Walk up and Bear Crawl or Crab Walk down with Merkins at the bottom.  Once again laddering down from 5 to 1.  As Package pointed out: the choice of Bear Crawl or Crab Walk wasn’t much of a choice.

Winded again, YHC asked for a couple 10 counts before handing off to Pusher.

Pusher at the Q – Reminder of Choosing not to cheat and assignment of accountability partner

SSHs x 25

Partner 1 – Plank

Partner 2 – 20 Derkins

Flapjack

SSHs x 20

Partner Plank Derkins (see above)

Partner Picabo Streets x 20

Flapjack

SSHs x 15

Partner Plank Derkins

Partner Picabo Streets

Partner Carry to the end of the football field

SSHs x 10

Partner Plank Derkins

Partner Picabo Street

Partner Carry

Partner Ab Push (cant think of a better name!)

SSHs x 5

Mosey Home

Moleskin

Upcoming Labor Day Double Down on 9/2 – 5:15 at Armory (Package Q) or Flight Plan followed by 6:30 Murph at NaFo High School

Invergence on 9/26 – Make sure you RSVP and bring a friend for this event. It will be worth it.

T claps to Peach for stepping up as Site Q – Lots of great leadership from the Pax at the Patriot. Weekday workout coming soon!