19 strong posted at the Patriot this morning to enjoy the inaugural Q by our own Posh. It did not disappoint as he had many of us gasping as we ran back and forth in the humid morning. Maximus found it necessary to take the leg portion and got his Winter Olympic athletes mixed up.

The Thang (Posh on Q):
Warm up jog with a mix of high knees, six-kickers and side shuffles
COP:
SSH x 25
Wide Merkins x 12
Mountain Climbers x 15
Diamond Merkins x 12
Mountain Climbers x 15
Jumping Lunges x 15
Low Slow Squats x 20
SSH x 25

Bleacher Pleasers for 5 sets of:
10 Derkins
15 Dips
I did hear Posh quietly say, “maybe we should stop at 4 sets” but yet, he kept on going. Insert gasping noises and remove any mumble chatter here.

Time to get friendly with the field for a long 10mins of:
10 Seal Jacks, Sprint (turned more into a fast jog), In/Outs, Back Pedal
Repeat, again, and again, and again….
Jack Webbs for an obscenely long ascent to 5 x 50

Hand over to Maximus:
Mosey to Field 1 for a round of leg stretches (also allowing Maximus to catch his breath)
Jump Squats x 12

Ab Lab
Frogger, Grave Diggers, Heel Touches

Cone Drills
Back pedal through the cones, then 5 Burpee Broad Jumps, back pedal through the next set of cones, then 5 more Burpee Broad Jumps, then side shuffle back.
Repeat the whole cycle but run back.

Lunge Walk with a twist

Ab Lab Rd 2:
Picabo Street (corrected to Apollo Ono)
Peter Parker
Parker Peter
Mountain Climber
Protractor

COT:
Shout-out to Posh for setting the tone on what hopefully left the PAX a little sore Sunday morning. It was great to nearly reach 20 this morning, keep the EH’s going as we work to establish a core group of Patriots.
July 26 – Convergence at the Patriot in Rock Hill at 7am. Coffeeteria following.
Hard Drive starting a Slow Burn work out this Friday morning prior to Game Plan.
Tatonka looking for a co-Q for the Fall Mud Run for the day of the event.
Cake Boss starting a 2nd Thursday workout, “Mustangs & Colts” at Springfield Middle…7/17
Brian Shah Classic golf tournament to benefit a fraternity brother of Pusher. Contact Pusher for details.

Prayers for the PAX, their friends, families and those we have the opportunity to interact with.

Seventeen  men gathered around the shovel flag this morning and then left for a Saturday beatdown by two visiting Q’s from Alcatraz.  Here is what they did:

The Thang (Senator Tressel at Q):

Warm up run to the COP

SSH x 40, Wide arm Merkin x 10, Squat x 30, LBC x 40, IW x 30,

Plank sequence:  CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position for CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position and recover.

X’s and 0’s x 15

Mosey to soccer field/plank – Staggered Merkins on one leg x 15

Suicides:  1/2 field and full length of field, do 10 burpees at start point – rinse and repeat.  Add one more set of staggered merkins x 15.   Mosey back to park.

Hand off to Funhouse

Mosey to upper parking lot for the Accumulator with YO-YO :

Start with one exercise and run one hill lap.  Keep adding exercises followed by a lap until Q says stop.   No man left behind on the run (YO-YO): first runners circle back and join the last runner to start point

Exercises completed:   50 Bomb jacks (5 sets of 10), 60 Mountain Climbers (4 sets of 15)  60 Russian Twists (3 sets of 20), 50 SSH (2 sets of 25) and 30 LBC (1 set).  5 laps total

COT

Moleskin:

The humidity was a beast today and made the Accumulator that much tougher.   It didn’t seem to phase Red Banjo, Funhouse, and Sweeper who led the run each time – well done, men.  The Gold Hill Middle contingent continues to grow:  3 today.  Keep ’em coming!   Stump requested a name change today so he is now known as Skinner (as in Principal Skinner from the Simpsons) Suggest we continue using the other school names from the Simpsons (Superintendent Chalmers, Mrs. Crababble, Ms. Hoover, Groundskeeper Willie) for future FNG’s from GHM.  Too bad you guys don’t work at Springfield Middle.

Red Banjo offered his thoughts on how you measure your success in life, and also reminded us that  tomorrow is a happy one for many dads out there, Father’s Day is not always a good day for some.  Well said, my friend.

Sharkskin (F3er from Durham) joined us today.  Good to have you with us, brother.

I have  not been to a Saturday workout at the Fort since Alcatraz started in September of last year. It was a great opportunity to Q with Funhouse today and see some new faces,  and see those that I rarely see anymore (unfortunately).    I am very proud to me a member, and to lead,  such a fine group

Announcements:  F3 Dads every Saturday in June at 9:30 at WEP.

Mud Run and Spartan Beast obstacle races in the fall -check the F3 website for groups forming. Finally, Pebbles is making plans for an F3 flag football game for the Fort members.  More to come on that.

F3 Dads at the Fort was launched and a total of 70, Dads and 2.0’s, enjoyed the friendly confines of Walter Elisha Park and embraced the three F’s together.

COP

Short jog into the park – A Real BIG Circle

SSH – IW – CDD – Windmill – Mountain Climbers x 10

Never ending Tunnel of Love – Kids army crawling down and SSH’s until everyone completes

Mosey to the Trees – Bear Crawl to the first tree – Crab Walk to the Second Tree – Rinse and Repeat

2 Games of Freeze Tag

Merkins with 2.0’s on Dad’s back

Handoff to Crabcakes

Hill Work

Modified Partner Jacobs Ladder
5 Bomb Jacks at top by 2.0
Squats at bottom by Dads
Flip-Flop decreasing down to 1

Ring of Fire

Circle Up
2.0’s sprint around circle
Dads do LBCs
Flip Flop x 2
Freddy Mercury’s
Russian Twists
Slow Flutter Kicks

Relay Race
Dads go x 2
Tie

Sharks and Minnows x 2

COP

Moleskin:

As a father, we can be pulled in many different directions.  Some days, the people that need our attention the most don’t get it.  Today was not one of those days.  Today, fathers locked shields with their 2.0’s and spent 60 minutes working, chasing, laughing, and praying together with other men of The Fort.

One of YHC’s goals was to make sure that our 2.0’s left the park dirty, wet, and grass stained.  Most importantly, YHC wanted our 2.0’s to witness and get a taste of what can happen when men work together, encourage each other, and pray together.  Hopefully the hook was set, and your 2.0’s are excited to do it again.

Don’t forget, next week we will be partnering with the Children’s Attention Home in Rock Hill for Operation Spark. Take a look at the link below to see where you might be able to help.

http://f3nation.com/2014/05/19/pre-blast-operation-spark-serving-partnering-and-rebuilding-kids/

7 PAX braved the down pouring rain on a Saturday morning at The Fort. As YHC and Iron Horse sat waiting for PAX arrived, we knew the crowd would be light since The Patriot and Alcatraz were happening, but also because “The Hog”, the Fort’s CSAUP event was in full swing. Well anyway, there was a moment of, “maybe we should go to the Peach Stand and watch the guys run in from The Hog”, but Hard Drive made the Hard Commit and jumped out of his vehicle, so YHC and Iron Horse followed his lead. Once out in the rain, we were committed, plus we were already soaked, so what the diff!! Couple more cars pulled in and we had a PAX to get some work done. Headed out of dodge at 0700 and returned exactly at 0800 with a full belly of BEATDOWN!

The Thang:

Jog to lot next to bank

Line up

Lunge walk,Side straddle,Karaoke,High knee,Butt kicks,Sprint x 4

Jog to Veterans Park

Pledge of allegiance – lead by Nugent

Mosey to wall sit with leg kickx10, Bear crawl, sprint back x5

Mosey to Main Street

SSHs x20

Mosey to St Johns

Merkins, IWs,Macktarji

Mosey to 1st Baptist

Wheel barrows on steps

Mosey to park across from caboose

Bear craw hill-10 Dips at top donkey kicks at bottom x5

Iron Horse takes the Q

Mosey to Springs Front Parking lot

COP:

SSH, Moroccan Night Club, Slow Squats, Merkins, IW, Side Bends, Hello Dolly, Dying Cock Roach

Mosey to Springs Office

Dips and Derkins rotation

Mosey to lower Springs Lot

30 Wall Pull ups / 50 Merkins / 100 Squats

Hard Drive lead us home to COT:

The men worked hard in the pouring rain. The message as always, it’s hard to get there in the elements, but it’s always worth it once you are there and accomplish something as a unit.

Prayers to keep all PAX safe and to Honor our God in all we do. Iron Horse had words of encouragement around not worrying about the small things in life, to focus on the key relationships in our lives and not the little things.

AYE!!