Category: The Ranch

Be careful or you’ll poke your eye out on frozen grass

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21 PAX took to a frigid gloom for WWL’s last hora in his mid-twenties.

The Thang:

Warm up jog around school

COP under lights

“so i can see you ugly mogs”-WWL

SSH, squat, IW, merkin, mountain climber

Mosey to start of tree line:

Karyake down and back

Side shuffle down and back

Butt kicks half way jog half

High knees half way jog half

Lunge walk

 

Alligator push ups to first tree, frog jump to second, bear crawl to third, frog jump/bear crawl to end of tree line.

Jog back to start line

Repeat, replace alligator push ups with inch worm

Mosey to school drop off area, partner up

Partner 1 lap around parking lot

Partner 2 merkins, 100 as team flap-jacking

 

Repeat with LBC

Repeat with burpees (crowd favorite)

Ab lab- flutter kicks, hello dolly, russian twists

Mosey to COT

Moleskin

T-claps to any pax diligent enough to workout in sub 30 degree temps! it was COLD, but plenty of movement and little mubble chatter. and yes i about lost and eye today during alligator push ups when I my eye was impaled by a blade of frozen grass.

Welcome Puppy Chow, McGruff’s 19 yr son, a kinesiology major at the College of Charleston!!

Remind of F3 holiday party tomorrow night, 6pm.

With the passing of several friends and loved ones, the pax reminded us today of how fragile life can be and to stay focused on what’s truly important, caring for others….. not worrying about the next powerpoint presentation or the next raise or the next car you want to buy…. be intentional with the years/months/days/minutes/seconds we have on this earth.

WWL

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16 Candles

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  • QIC: Jekyll
  • When: 12/4/2014
  • Pax: Santini, Chicken Hawk, Backdraft, McGuyver, Cake Boss, Spider Man, Serrano, Fun House, Corn Hole, Black Hawk, Cheddar, White Lightning, McGruff, Senator Tressel, Gecko, Striker (FNG), Lilly
  • Posted In: The Ranch

A gift of a morning for an early December day.  Got to love the Carolinas.  Great showing at the ranch with 18 men ready to sharpen each other and themselves.  I think by this point, you know I’m going to bring it.  Off we went…

Warm UP:

20 SSHs, 20 IW, 20 Squat, 20 Merkins all IC

The Thang:

Quick mosey to white fence entrance at 160:

1st speed bump: 5 x-fit/hand release burpees, 10 Merkins

2nd speed bump: 5 x-fit/hand release burpees, 10 merkins, 20 jump squats

3rd speed bump: 5 x-fit/hand release burpees, 10  merkins, 20 jump squats, 30 flutters

4th speed bump: 5 x-fit/hand release burpees, 10  merkins, 20 jump squats, 30 flutters, 40 calf raises

Plank waiting for Six

Merkin/MC x20 rinse repeat 3x

Discussion following up on Cake Boss’s theme from Tuesday: Don’t be that guy.  If you want a stronger marriage, start with you.  Expecting to be served instead of serving your wife is a bad recipe.  Many men quietly struggle.  Lean on your PAX, lean on God.

Mosey to track for some 17s around the track, stopping at each corner to do CDD/jump lunge combo (16-1, 15-2, 14-3, … 1-16).  4 laps around track, 136 CDD and jump lunge each. 

6MoM while rest of Pax finishes:  LBCs, Freddie Mercury

Playground

Pull ups 10, merkins, 10 rinse/repeat 3x

AYG to Shovel Flag

COT

The principles of F3 (and the beatdowns) drive me to post.  It has become something all encompassing and bigger than all of us.  A reminder that life is what you make it.  You get out, what you put in.  While easier to keep your head down and stand on the sideline.  Being engaged gives purpose and fulfillment.  I stand here not as the “declarer” but one who has to re- engage periodically.  Make it a great day, MEN!

Announcements:

12/12: Christmas party.  Sign up genius.  $10 per couple

12/13 F3 Dads Alcatraz

Prayers: Santini’s friend:  Dennis- heart surgery.  Cake Boss’s friend Stephen, Beacon’s father’s friend: recovery after assault

 

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Workin’ the Ranch

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  • QIC: Senator Tressel
  • When: 11/20/14
  • Pax: Cake Boss, Old Bay, Chicken Hawk, Stang, McGuyver, Serano, Cash, Anchorman, Gecco, White Lightning, Black Hawk, Maximus
  • Posted In: The Ranch

Thirteen cold weather cowboys hit the Ranch this morning on a beautiful, crisp SC morning.  Here is what they did:

The Thang: 

Two left for a  run (one was Cake Boss – yes, that’s right, he’s a runner now!), while  the rest jogged over to the drive in  front of Springfield Middle for COP:

Merkin x 10, squat x 25, IW x 25, MC x 25, SSH x 40

Plankorama:  Start in the plank position, do 10 merkins, hold, left arm/leg high, hold, flip over to an inverted plank (face the sky) and do 10 dips, hold, right arm/right leg high, hold, flip back to plank, walk up to CCD x 5, walk back down  to plank, 6” hold, back up to regular plank.  Rinse and repeat while staying in the plank.

Mosey to the nearby hill  for Jacob’s ladder.  Start at 5 and finish at 10 burpees at the top of the hill.  Plank when finished.

Mosey to top of hill for Jack Webb, 1 merkin/4 overhead claps to 10 merkins and 40 claps.

Indian run back to grass area near school entrance and form two lines facing each other

AB Challenge

1st pair picks an ab exercise and the number of reps.  2nd pair does the same, but has to add at least five reps to the previous number, and continue with the rest of the pairs.   We had five pairs and did Russian twists, Freddie Mercurys  Hello Dollies, Rosalitas,  and LBC’s  Started at 10 and work up to 55.

Line up and face the driveway:

Lunge walk to the driveway, run backwards to start, and repeat

Bear crawl to the driveway, run backwards to the start, and repeat

COT

The Pax faced another day of brisk temps in the gloom, but with no wind, it was great exercise weather.   YHC enjoyed his first Q at the ranch – lots of space and plenty to things to work with. Had a motivated group out there this morning,  and it’s always a blast to lead such a fine group of men.

Announcements

Last call for lightly used men’s athletic shoes for Charlotte Rescue Mission. Bring to any local Fort workout on Sat.   Cake Boss will be at WEP this Saturday to deliver them.

Wednesday night runs (Run and Gun) weekly in Baxter, followed by 2nd F

New 3rd F starting on Thursday mornings at Jump’n Java, 6:45a,  check Twitter for details

F3 Dads at Runde Park, Dec 13

Fort Mill Xmas Party, Dec 12

Congrats to Decibel and his wife on the birth of healthy Adelie Katherine Fike

Prayers for those struggling with illnesses.

 

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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

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When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

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

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s 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.
  • 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.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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The Ranch- The Land of the Mystical Horse

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  • QIC: Decibel
  • When: 11/05/14
  • Pax: McGruff, Stang, Spiderman, Geico, Beacon, Gears, Anchorman, Serrano, White Lightning, Cash,Cornhole, Change Order, Lug Nut, Chicken Hawk, Trucker, McGyver, Cake Boss
  • Posted In: The Ranch

18 Cowboys saddled up for a rodeo of a workout.  As the gloom fell over the land the mystical horses arrived and startled the Q.  At first I thought I was looking at some giant deer.  Alas, the PAX assured me it was just a couple of horses.  After that the rodeo was on!

The Thang

10 burpees OYO

Mosey behind the school to parking lot.

Imperial Walkers x20

Merkins x20

Imperial Walkers x20 (interrupted by the ghost horses)

10 sidewinder burpess OYO

 

Mosey to playground

Derkins on Swing x20

Pull ups x10

Dips x20

Rinse and Repeat

Rinse and Repeat

 

Hanging Knee lifts x20

Heels to Heaven x20

Rinse and Repeat

 

Swing AB Lab

Swing Side Planks

Swing Knee lifts x15

 

Mosey to parking lot

50% sprint

Right turn

75%

Right

100%

Right

100%

Rinse and Repeat

 

Sprint 100% around lot

Rinse and Repeat

 

Line up on road

75 yard sprint x8

 

Wall sits

Walk to curb

Wall Sits

 

Line up in driveway

100 yard sprint

 

Mosey to Light Pole

Partner 1 does staggered Merkins

Partner 2 sprints to diagonal light

Switch

 

Everyone sprint to next light pole

20 LBC

 

Sprint to next light pole

 

10 serpetine burpees OYO

 

As always a privilege to lead a fine group of men.   Way to hang in on all the sprints. We accomplished a lot in 45 minutes.

 

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The Ranch: Fire and Ice on the high plains of Springfield

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  • QIC: Backdraft
  • When: 10/30/14
  • Pax: Change Order, Trucker, Stacker, Gears, Cash, Santini, Package, Macquver, McGruff, Chickenhawk, Audit, Anchorman, CSPAN, Woo Dat, Jekyll, Stang, Gecko, Senator Tressel, Decibel, Soranno, Backdraft, Cake Boss
  • Posted In: The Ranch

Backdraft took the Q and led the PAX through a firestorm of exercise moves.

22 total 18 bootcamp 4 mustangs, there was no absence of pain in this storm at The Ranch!

The Thang:

Warm up mosey around parking lot to center of soccer field for
25 SSH
20 IW
15 mountain climbers
15 windmills

60 yard sprint with 10 burpees oyo
60 yard sprint 9 bomb jacks oyo
60 yard sprint 8 burpees oyo
60 yard sprint 7 bomb jacks oyo
Keep this going until you get to 1 bombjack
Meet back in circle for planks until all Are finished.

Mosey to large soccer field for pain 15 pain stations at 1 minute of work than bear crawl to the next station.
LBCs
Low slow squat
Diamond merkins
Russian twists
Alternating jumping lunges
Chair dips
Parker peters
Burpees
Moroccan night clubs
Flutter kicks
Mountain climbers
Wide arm merkins
Peter Parker’s
SSHs
CDDs

Mosey to wall for 3 sets of wall sits.

COT for announcements and prayer requests.

 

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Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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The Ranch – Take a swing at 9 Round

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  • QIC: Cake Boss
  • When: 10/16/14
  • Pax: Change Order, Shutter, Bullwinkle, Gears, Pick Six, Stang, Chicken Hawk, Photo Bomb, Backdraft, Anchorman, Corn Hole, McGruff, Mr Clean, (missing 5, sorry....microphone does not work well) Comment below if I missed you.
  • Posted In: The Ranch

boxing pushups

“You’re a Machine Rocky”!

The PAX arrived to find YHC running around the AO preparing for the beat down. 19 faithful looked to get a workout in and they got 9 rounds of classic F3 moves and grooves.

Mr. Clean was the lone runner today. Props and T-Claps to him for being discipline and getting it done today!

The Thang:

Mosey around elementary school to lot next to playground for COP

20 SSH, 20 IM, 20 Squats, 10 CDD, 20 Mtn Climbers,

Line up at end of lot facing school

Lunge walk to island, sprint back

Karoke, sprint back (rinse and repeat)

Bear Crawl half sprint to end and back

Mosey to side of school for quick wall sit

Mosey to front of school soccer fields for 9 round

Each Round, PAX to perform exercises for continuous 3 min, and then move to next Round

Round 1: 20 SSH / 10 Ski Hops

Round 2: 10 Jumping Lunge / 20 Mtn Climbers

Round 3: 15 Merkins / 20 Imperial Walkers

Round 4: 10 Squat Kicks / 10 burpees

Round 5: 10 Apollo Onos / 20 Upper Cuts (Squat & engage core)

Round 6: 15 Flutter Kicks / 10 Parker Peters

Round 7: Burpee w/Side Kick

Round 8: 15 Jump Rope / 10 Peter Parkers

Round 9 4 Shuttle Runs (10 yards) / 5 Box Jumps

The PAX did great. Something a little different compliments of Mrs Cake Boss and her 1st F efforts.

John 5; Jesus asks the man if he wants to “get well?” Basically make a change in our lives. What needs to be changed and what are we waiting for?? Turn to Sky Q and starting moving towards making that change today!

Prayers for family that has lost a child and struggling. Please love the ones in your life like there is no tomorrow, as we do not know the time and minute that could be our last.

Great work. Honored as always to be part of this body of men called F3! Aye!

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Indian Land Shovel Flag Plant and Sausage Fest – 10/18

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Come celebrate yet another expansion spawned from The Fort where not ONE but THREE shovel flags will be planted. The three flags planted are representative of the three workouts developed in Indian Land on Mondays, Thursdays and Saturdays (The Tomahawk, The Arsenal and The Reservation).

Following the tour of the new AO (code for an epic beatdown), there will be the inaugural Indian Land Sausage Fest starting at 0830 (Decibel, there will be BRATS!). This should allow enough time for the PAX posting in other AO’s to come join in the fun. Bring your own drinks and lawn chairs (NO ALCOLHOL – we are on school property – Sorry Trucker). For PAX coming from other AO’s, the sausage fest will be held in the parking lot shown in the screenshot below. Click here for directions.

If you’d like to contribute to the Festivities, please add what you’re going to bring to the spread sheet here. All PAX should have access and can see what others are bringing.

Lastly, don’t forget to EH friends, colleagues, neighbors or anyone else that might want to come out.

Details for the Workout:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0700 – 0800
What to bring: FNG, Tylenol?!

Details for the Sausage Fest:
When: October 18, 2014
Where: 4137 Dobys Bridge Road, Indian Land, SC 29707
Where to Park: First lot off Dobys Bridge Road (Screenshot below)
Time: 0830 – 1000
What to Bring: FNG, Drinks (NO ALCOHOL), Lawn Chair

The Reservation

Indian Land Reservation Parking Area

Bounty Hunter over and out!

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The Great Frontier: Horses, sleds and “Mountains”

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  • QIC: Chicken Hawk
  • When: 10/09/2014
  • Pax: White Lightening, Stang, Anchorman, IV (FNG), Fun House, Cakeboss, Spiderman, Sorano, Chicken Wing, Senator Tressel, Decible, 'Lil e, Cash, Free Bird, McGruff, Cornhole, Minute Man, Gecco, Lug Nut
  • Posted In: The Ranch

sledpull

19 PAX and 1 FNG enjoyed 45 minutes of hill climbing, sled pulling, air gasping fun on a nice fall morning. News flash…. Winter is coming so the mornings are going to be getting cooler. I challenged the PAX that are only engaged in the 1st F to get engaged in 2nd and 3rd F otherwise we will likely bid farewell for the winter. If we aren’t engaging with other PAX and creating fellowship and locking shields then the 1st F alone will not sustain a long term commitment to F3. Even better step up and Lead to contribute to your growth and the growth of F3.

THE Thang:

Started with a mosey that included high knees, butt kickers, shuffle to the left, shuffle to the right, karoke to the left, karaoke to the right and finished with a stretch of lunges.

COP:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Wind Mills
  • Squats

Mosey to Mount Happy for some Hill repeats, time to partner up.

Partner 1: Run up hill

Partner 2: Begin 75 jump squats

Switch, repeat

Partner 1: Run up hill

Partner 2: Begin 75 Mule kicks

Switch, repeat

Partner 1: Bear crawl up and down the hill

Partner 2: 100 Merkins

Switch, repeat

Partner 1 Bear crawl up and down the hill

Partner 2: 75 plank jacks

Mosey to the Futbol fields for some old fashion colt sled pulling fun. Create two lines and rotate through the line pulling the 40lbs sled down and back the field while the PAX rotates through a series of exercises including.

  • Morracon Night club with a kick
  • Carolina dry docks
  • Mountain climbers
  • SSH
  • Squats with calf raises

Something about Mary….

  • LBC
  • HiLo flutter
  • Rosalita
  • Planks
  • Grave diggers
  • LBC
  • Russian Twist
  • Merkins
  • Burpees

Excellent job by the PAX. Tclaps to all! Next Q for the Chicken Hawk at 11/1 Gladiator games!

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