Category: The Reservation

Weather is always better @F3IndianLand

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  • QIC: CSPAN
  • When: 11/19/15
  • Pax: Pebbles, Ringer, 1-Niner, Rocky Top, Flash Dance, Bird Cage, & Sharknado
  • Posted In: The Reservation

Horrible weather – change to URS Parking Deck

Warmup-A-Rama all x10 and all in cadenc

Jog-O-Rama

THANG

10 CDD = run backwards up ramp 10 CDD x 5 repeats = AWFUL

ABLAB

Dealers choice x 10 in cadence

Prayer & Praise

BOM

Be a better man today then you were yesterday,

AYE!

CSPAN

 

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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Ummm…Let’s get physical??

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  • QIC: Maximus
  • When: 11/07/15
  • Pax: Heisman, Pusher, Ringer, Beast, Atlas, One-Niner, Bounty Hunter, Santini
  • Posted In: The Fort, The Reservation

YHC had the opportunity to take a Q handoff from Gears to lead the Indian Land PAX in the gloom this rainy Saturday. It’s always a challenge greatly appreciated to be with the boys there since they definitely bring it. After promising not to bring my deck of cards, I had to get creative while keeping us off Dragon’s Back. Ain’t no upside to that hill in the rain…don’t with the mudrun for now.

We were also promised 2 FNG’s but once we realized it was going to be the 9 of us, I offered a bad disclaimer and we were off for a jog around the school, ending at end of the bus lot.

SSH
Wind Mill
Dead Lifts (WELCOME BEAST)
4-count butt kickers – This is where “Let’s Get Physical” by Olivia Newton John was offered up. It, and a few other 80’s gems would become the tunes offered up for the next 55mins.
Wide-Arm Merkins
Mountain Climbers
That’s all the warm-up/pillow talk I had planned, onto the workout

Line up on the white line and run to the other end of the lot then 20 reverse lunges.
Run back to the starting line and 10 reverse lunges.
Repeat and end at the starting line.

Clock Merkins 1-6 then 6-1
CAPTAIN THOR!!! My new(est) favorite
Head to the playground and grab a partner
P1: Pull Ups P2: Run a lap Complete the cycle until you get to 50 pull ups (Wienkie said 100)
P2: Dips P2: Run a lap Complete the cycle until you get to 200 dips (Wienkie said 100 but I had to make up for the lack of pull ups)

Mosey to the front of the school and get your partner.
P1: 100 Jumping Lunges (req’d way too much explanation) P2: Make your way over the walls – down and back
P1: 200 Squats P2: Make your way over the walls – down and back

Curb Crawl: Line up on the curb and bear crawl to the next curb (10yds) then reverse bear crawl back to the start followed by 10 derkins on the curb. Repeat.
Crab walk to the curb and reverse crab walk back then 10 Carolina Dry Docks. Repeat.

After a brief description of pilates on my anniversary trip to the Dominican a few weeks ago, we did a modified peter parker routine. Think Peter Parkers but holding your knee to your elbow a little longer and tightening everything you got.

50 Calf Raises on the wall and it’s a good thing school was not in session.
Box Cutters
Chop Sticks
Frozen Freddies
LBCs

COT:
Announcements: READ THE WEEKLY EMAIL. 2nd F Oyster Roast Sunday 11/8 in Tega Cay. 12/12 Gladiator Games, 12/19 CHRISTMAS PARTY – sign up now before the cost goes up.

Prayer Requests: Sick kids, birthdays, prayers for work and the year-end challenges and stresses. New businesses and the growth of those businesses and managing through the stresses that go with it.

Rename this AO RADIO SHACK – ya’ll have lots of A/V chatter to offer.

ALWAYS A PLEASURE.
AYE!

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High 5 at The Reservation – Spooky Pain

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  • QIC: Cake Boss
  • When: 10/31/15
  • Pax: CSPAN, Heisman, Ringer, Atlas, Cake Boss
  • Posted In: The Reservation

Happy Halloween! It was a glorious gloom at The Reservation as YHC waited for the PAX to arrive. I got there early to plan the attack and get my mind right because you have to bring it for the tribe  and I want to respect the PAX that come out early Saturday for a workout and fellowship.

So as 4 other bothers showed up and it was 0630 I questioned, “Where is everyone?”. The response was they went to another AO as Indianland was getting soft. Well, regardless of where they went or if IL is getting soft, they missed a quality morning with their brothers and are obviously missing what F3 is really about.

1st exercise is

The Mountain Climber – 15

Squats – 15

Imperial Walkers – 15

Mosey around school to Bus Parking Lot

4 rounds of

10-Extreme Mtn Climbers

10-Inch worm push ups

10-Seal jacks

10-I surrenders (down to knee and stand up)

 

Mosey to back of one of the schools out there and do 15 dips/15 derkins

Mosey to High School Parking Lot for some Cone Action – 4 rows of cones, run to each one and perform exercise- oh wait….bear crawl from #2 to #3 and then run all way back to beginning to start next row.

10 Apollo Onos

15 Ski Hops

20 wide arm Merkins

10 Carolina Dry Docks

15 lunge hops

20 Donkey Kicks

10 Inch Worm Merkins

15 Merkins

20 sumo squats

10 Peter Parkers

2 X Plank Around the World

20 leg lifts

Mosey to football practice field and line up on sideline – Perform exercise, run to other sideline, keep adding one exercise each time you run across field and # front is reps

Ladder:

1-Merkins

2-Bombjacks

3-LBC

4-Freddy Mercs

5-Burpees

6-Squats

7-Diamond Merkins

8-Donkey Kicks

Mosey to COT – Finish with 20 flutter kicks in cadence.

Strong PAX today and good solid workout. Felt like we all were challenged and had good mix of full body workout and cardio.

Did a talk on Frustration and how finances cause frustration and is the leading cause of marriages breaking up. Be sure to follow this formula S.O.W. to keep yourself in check and keep your marriage working…1-Seek Jesus first in all things, 2-Operate within your means(don’t spend what you don’t have) 3- Work together with the M

Thank you Heisman and Rebel for the opportunity!

God Bless

Cake Boss

 

 

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#OldSchoolF3 invades Indian Land

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  • QIC: CSPAN
  • When: 10/17/15
  • Pax: Rock Thrill, Pusher, Maximus, Beast, Geronimo, Ringer, 1-Niner, Apache, Popeye, Bounty Hunter, & Atlas
  • Posted In: The Reservation

4 arrived for extra credit #OCR

Fine cool Indian Land morning with fall in the air

Celebrity #Clowcars arrived from all over… #Apache shows up with a police escort #Popeye

Disclaimer

Off we go

1.3 mile “warm-up” felt like a decent running pace

Dynamic warmup running the loop on the other side of the AO

#Boxer warmup + #Judo warmup + #Grappler warmup = laughing & #mumblechatter

#Arkloader series to get further warmed up

Around the world ABLAB series notes:

  • Pusher disliked Ringers choice (Reverse LBC?)
  • I “stepped on” Apaches desires to do 1K SSH
  • Beast and I talked about the opportunity to serve HIM through opening Snap Fitness
  • Pusher really disliked Geronimo’s choice (Dancing Crab Cake?)
  • Maximus made fun of my #midwife noises (#OLD)
  • Popeye thought there would be less running because of #Fast5K #sorrynotsorry
  • Rock Thrill is still recovering…he forgot how much I love to run (#GETWELL)
  • Beacon was a no show HC – really?
  • Heisman was a no show HC – #COMEON MAN!
  • Where was Pebbles? Hiking the AT…
  • Atlas discussed a desire for more bacon….
  • Ringer and 1-Niner talked about whatever #malemodels talk about
  • Bounty and I thought about where we were going for breakfast…

Short 1.3 miles to COT through the very strange band kids…Apache don’t talk to strangers…

We got 3.5 miles in today, the hour went by too quick…

Naked Man Moleskin

Today’s workout was fashioned on the workouts I did when I joined F3, lots of running, stop do an organized COP where everyone gets involved, followed by lots of #chatter, followed by a brisk jog home. All a leader really ever does is get people involved and value their attendance…and in my case talk too much and ask too many questions…#F3Therapy

Great group this morning, and appreciate the #clowncars, really strong group of #HIM today

Prayer and Praise

BOM

Read your newsletter

Be a better man today then you were yesterday,

AYE!

CSPAN

 

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Tapping the reserve at the Reservation

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  • QIC: Double D
  • When: 10/10/15
  • Pax: Pebbles, Atlas, Abstract, CSPAN, Ringer, Jingles, Bounty Hunter, One Niner, Geronimo
  • Posted In: The Reservation

10 pax shook off the fartsack monster and dissed the parking deck option to post at The Reservation to  punch their pain ticket before the steady rain kicked into full shower.

The Thang

On-time launch with COP in parking lot as OCR crew straggled back home from EC session

Mtn climber x10

Imperial walker x10

Windmill x10

Merkin x10

Jumping lunge x10

Carolina dry dock x10

Peter parker x10

Plank series

Seal jack x10

Mosey out of parking lot w/karaoke, butt kicks & high knees

Run to back of school and circle up

Merkins x10 + Sumo squat x10 + Freddy Mercury x10 + Monkey humper x10
Rinse & repeat w/ reps x15
Rinse & repeat w/ reps x20

plank series

Run to playground

Sprint 1 lap

Split into two groups
Round 1: 1 lap / dips (flapjack)
Round 2: 1 lap / CDDs (flapjack)
Round 3: 1 lap / Pull ups (flapjack)
Round 4: 1 lap / Makhtar N’Dyae (flapjack)

Run to the rock (editors struck potentially creepy comments from YHC and replaced with “Happy 10th Birthday, Alyssa!”)

LBCs x25

Dollies x10 + flutter x10 + dollies x10 + flutter x10 (crowd pleaser!)

Superman (rinse & repeat)

Split into two groups
Group 1: run to tower + 5 burpees + run back
Group 2: Bomb jacks
(Flapjack)
Rinse & repeat w/lunges when not running
Rinse & repeat w/calf raises when not running

Mosey to front of school

Bear crawl to cross walk and then sprint to school entrance

Backward bear crawl to cross walk and then sprint to end of driveway

Plank series

Parker Peter

SSH x30

Meandering run home

COT

Naked man moleskin

A rather casual start to the workout this AM, as the old men warmed up in COP and the OCR pax moseyed into COP, then hit the water bottles, then rejoined COP, then changed jerseys, then rejoined COP, then paused for massage and pedicure and then saddled up fully for the workout.  They do things differently out there in IL, just sayin.

True to his name, Jingles strolled up pre-launch with bells on his toes…no way he’s sneaking up on anyone in the gloom.

On the other hand, the pax started out as nine at launch and finished with ten as Abstract entered the fray in stealth mode at some point along the way.  Glad to you made it!

Heisman took some mumblechatter shots even in his absence…proof that you are just as much a target (or moreso) if you don’t post.

One-Niner made a strong showing in spite of being down with fever the past 24 hours.  If any pax wakes up sick on Sunday, you know who to blame.

Pebbles rocked the day as usual, looking for more #ISI than CSPAN and YHC could provide.  One Niner reinforced the message of #youVSyou (glad someone was listening), but Pebble’s yearning for #ISI never qualifies as a foul.

Prayers and praise for One Niner + M as they move down the path toward 2.2 — congrats!

Great coffeeteria at Bojangles finished off the morning on a strong note.

Always an honor to lead the pax.  Thanks for the invite!

 

 

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Columbia Drop #2

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  • QIC: Dark Helmet
  • When: 10/6/15
  • Pax: Menthol, Maximus, Crab Cakes, Catfish, Italian Job, and all the Pax that donated to the cause
  • Posted In: Alcatraz, The Fort, The Reservation

With 12 hours notice, the guys from Rock Hill, Tega Cay, Indian Land, and Fort Mill gathered 9,000 bottles of water, several bags of clothes and towels, food, shoes, toiletry items, and blankets for those in need in Columbia. Today, YHC and four of my brothers delivered five truckloads of supplies to a retirement community and a donation drop off location. I am so blessed to call these men my brothers in Christ and to see their example of His love in this world.

When there is a need, these men give their time, money, and energy to be the arms, hands, and feet of Christ to those in need. We’ve said it before: F3 is more than a fitness group, we’re a band of brothers.

Thank you men for humbling yourselves and doing what you know is needed in a broken and hurt world. You all exemplify what a High Impact Man is and your leadership in our community shows our children what it’s like to be a true man of God. I am blessed to be associated with F3 and the men that step up when the world steps out. At F3, we don’t sit on the sidelines and watch; we jump in the game and make things happen.

Now I challenge you. Step up and be a #HIM. Gather more donations and contact Dark Helmet to coordinate taking them down to our brothers in need. Also remember, there is still a need for financial contributions. Some lost everything, so anything you can spare is appreciated https://www.gofundme.com/9x5mxfv8

Finally, pray for all those affected. Lift up the families of those in need. Pray for strength, courage, and guidance. Ask for healing and peace. Our God can do anything. Don’t sit around and wait for someone else to take action. Do it. Listen when our Father calls you. Do what you know is right.

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Columbus Day in Columbia

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Gentlemen,

As you know Columbia was hit very hard over the past weekend by severe weather.  Many of our F3 brothers, their families, and friends have been impacted.  Daily trips are already in motion to deliver water and other necessary items.  As the waters subside the clean up will begin.  Let’s converge on Columbia to help our brothers dig out and clean up.

Details:

Plan to cut limbs, shovel mud, carry furniture, etc.  We will coordinate with those in Columbia and refine the details as we get closer.

When: Columbus Day, Monday, October 12th.

  • Meet at 6:00 – 7:00 to collect donations
  • Depart 7:30am

Where:  Lowes by Baxter Parking Lot (Slo Burn)

  • 1640 Highway 160 West, Fort Mill, SC 29708

What to bring:

  • At least one case of water
  • Sawzall (battery powered)
  • trash bags
  • Face mask
  • Chainsaws
  • Loppers
  • Gloves
  • Rope
  • Hacksaws
  • Water
  • Shovels – (snow shovels and regular)

What to wear:

  • Solid Shoes or Boots
  • Jeans
  • F3 shirt
  • Gloves – I know you have some smelly ones somewhere that have seen their day in the gloom

BEFORE YOU GO:

A tetanus shot is highly advised for cleaning up a flood area.  You can get this taken care of at a CVS or Walgreens so please get this done.  Get this done in NC so you can complete it without a prescription.  Check your insurance coverage, I was able to get this done at no charge.

Please help us make an impact!

Count so far:

HC:

  • Spider-Man
  • Dark Helmet
  • Chicken Hawk
  • Deacon
  • Cerrano
  • Jekyll
  • Barry Manilow
  • Fish Sticks
  • Senator Tressel
  • Rebel
  • Smuggler
  • Boeheim
  • Jennifer Cameron – BAC
  • Hank Chou – BAC

 

Thank you!

Spider-Man

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Be a #HIM and help out the Columbia Community

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Gentlemen:
As you may (or may not) be aware, Columbia has been hit hard be storms and has gotten over 2 FEET of rain in the last couple of days. It’s a pretty bad situation for a good number of folks have had to evacuate and some have lost homes and other property.

There isn’t a ton we can do from this end until it stops raining, but we are mobilizing to collect supplies to deliver to our F3 PAX down there, so they can help Red Cross and others distribute to those in need.

WHAT YOU CAN DO:
Bring the following to AO’s where you post tomorrow and Tuesday: Food (dry), water, clothes, blankets, toiletries. Anything you’d need if you were suddenly rendered homeless. We are asking Site Q’s and Q for the day to collect and I will be in touch to collect it all to take it down to Columbia. We’ve been in touch with folks down there and he and I will be working out the delivery of goods.

If you want to donate go here: http://gofundme.com/9x5mxfv8

Please step up and help.

Helmet, out.

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Pre-Blast for The Reservation – 9/19 OCR Training

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Date: 9/19

Time: 0600-0730

Location: Indian Land Elementary School – Doby’s Bridge Rd

We will be taking off early Saturday morning – 0600 sharp. Be there to get a preview of the course. Warm-up plus preview will take 10-15min.

We will be making several laps around the course until we reach 6.2 miles. This is to get a feel for how long the Mud Run course will be in October. So bring your running legs and mucho chesto to this workout as you will need it.

One very important item, we will be trying to group PAX into teams of 4 as much as possible. If we have odd numbers that may fall to 3 or even 2, but 4 is the goal.

Your team will end if either the time allotted (1.5 hrs) is over or if you have reached the 6.2 miles.

We will be out there to encourage each other, but this is training so go hard but don’t go 100%. Keep your focus on the obstacles and don’t get lazy – this is where injuries happen! Use your teammates to get over walls and to motivate you throughout the course.

Now get out and get dirty and be there Saturday @ 0600 for a true test of the Fall Mud Run! AYE!

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