Conditions were absolutely perfect…maybe almost too warm.

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, also about having “The F3” brotherhood (statement not reviewed by Legal Counsel that is currently pulling a “Dirty Myrtle”). I do not think I said how much I appreciated the invite to Q….appreciate the invite to the new AO, and thanks to you Ringer

COP (circle of pain)

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

Plankarama…most of it slow and to ten counts…many rested on their knees…some tried to keep up and some think it is me just needing to waste time before we really start working out…

Mosey to back alley of school

4 light post to base our suicide sequence on – about 4 basketball courts in length…#sorrynotsorry

So everything we did today included a long distance suicide

Crowd pleasers included “flying squirrel x 5” suicide, “carry your bell” with 10 squat suicide, and in tribute to our “Dirty Myrtle” duet of Package and Chaser the “10 curl each arm” suicide…I believe Rocky Top feels like going to #F3FlightPlan would have been a reduction in mileage…

We did some other stuff…but it was mostly to catch my breath…and keep my legs loose…

ABLAB finished off by a ridiculous walking kettle bell sequence even by my standards…

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

Always an honor to see The Indian Land “crew”, here is everything in my notes:

• AO is first class, need to come back so I can get the full tour of the area
• #HIM = High Impact Man
• #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 1^st F on track will never get his 2^nd and 3^rd Fs online.
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Discussion about the huge bruise on my arm, and how over confidence will lead to poor form, which normally leads to an injury. (12 gauge always have recoil?)
• Great discussion on #HIM and making a deliberate effort to be a #HIM especially with your children, this is leading by example within your family, loving your wife, and showing them that your and their faith matters first to you.
• I forgot to mention $12 T-Shirts & Barry I had your shirt…#COBAINS

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and follow our region @F3TheFort @F3RockHill & @F3IndianLand

Be a better man today than you were yesterday,

CSPAN – over & out

Six Pax stormed the gloom and a beautiful May day morning. YHC’s Ringer and Beast decided that they would split the workout after allowing some of the new Pax an opportunity to warm up the group and practice their cadence counts.

Warm up – Pax choice
A combination of SSH, IW, Squats, Windmills, Merkins, and one other.

Plyo – Legs – Beast (20 min)
10 x Pop Squats
10 x Around the World Lunges – forever known as Daft Punk (Daft Punk – Around the World)
10 x High Tuck Jumps
60 sec x Football drills with a few drop downs mixed in
10 x Baryshnikov (switch lunge)
10 x Frog Jumps
10 x IC Burpees
20 X Riverdance (toe touches)
10 x Box Jumps
10 x Long Jumps

Rinse and partial repeat:
5 x Pop Squats
5 x Daft Punk
5 x High Tuck Jumps

Pass it off to Ringer for some KB fun.

One lap mosey around parking lot.

Meet at the top of 50 yard hill. The next idea is a KB exercise, sprint down the hill, body weight exercise, sprint up the hill. Trying to achieve a full body cardio and strength workout.

First round
10 clean and press each side at the top 30 Merkens at the bottom.

#2
20 KB squats at the top 25 CDD at the bottom.

#3
15 bicep curls at the top 10 Burpee’s at the bottom

#4
10 one arm tricep extensions each arm 10 with both arms at the top 10 bomb jacks at the bottom

#5
15 rows at the top 25 Murkins at the bottom

#6
5 Turkish get ups each side 10 Burpee’s at the bottom.

COT

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.  Indian Land conducted the Hero WOD,  “Michael”.

Warmup: 

Jogging with combinations of high-knees, straddle to the right and left.  COT with SSH, Merkins, and Imperial Walkers.

Main Event: (Round 1)

1 x Round equals:

800 Meter Sprint

50 Full Sit-ups

50 Back-extensions.  Aka: Superman

3 Round for time.  All the PAX finished within 23 mins.  Great job everyone.

Main Event: (Round 2)

All exercises are four count cadences.

50 x overhead claps

25 x Military Presses

Combinations of cherry pickers, arms circles to the front and back.

50 x overhead claps

15 x pullups OYO.

Workout end!

So the fact that I am even writing a backblast is a miracle in itself, work has got YHC burning the midnight oil and is actually writing this while on conference calls that I really should be paying attention to. Anyways, I have been called out on several occasions by Bounty-Hunter to start writing these, so I am going to do my best to remember what occured what seems like weeks ago (Monday).

Warm-Up:

• Run around the parking garage for about 3min
• 100 SSH
• 75 Air Squats
• 50 Merkins
• 25 Burpees

The Thang:

• 20 Toe Touches on the rafters
• Sprint
• 40 Russian Twist
• 15 Toe Touches
• Sprint
• 40 Russian Twist
• 10 Toe Touches
• Sprint
• 40 Russian Twist
• 10 Pull-ups
• Sprint
• 5 Pull-Ups
• Sprint
• 20 Merkins
• Sprint
• Crab Walk
• Bear Crawl
• Sprint
• 30 Dips
• 25 Dips
• 20 Dips
• 15 Dips
• 15 Dips
• 10 Dips
• 15 Decline Merkins
• 10 Decline Merkins
• 10 Decline Merkins

Ab Lab

• 6 inches, 45 degrees, 90 degrees, watch out for car, back to 6 inches, 45 degrees, 90 degrees
• Low Slow Flutter – cant remember how many
• Dieing Cockroach – how many?

COT

YHC talked about how F3 has made an impact on his life evident in the message that was received by the M the night before.

Prayers for Jekyll (family), Bounty Hunter (little one on the way) and Beast (possibility of adoption)

Shout out to FNG RADAR! Strong first POST!

The young guns of Indian Land still honor me with keeping me on their Q schedule.

I saw the weather forecast was 100% chance of percipticpation, so I called the audible to the URS parking deck, which is by far the best location to post during rain in our region, my car was dry, and I was dry throughout the workout. Conditions were 57 degrees and a complete downpour. We lost Dark Helmet along the way…get a twitter account buddy.

Pebbles showed up in a day glow yellow shirt…and he appeared as our ball of light in our gloom.

Warmed up in front of our cars, old & slow, Bounty Hunter wondered if this was going to be version #2 of the longest workout ever. Long plank-o-rama series, even for Indian Land standards.

Opie and Sharknado love pull-ups, so we did 2 pull-ups for 12 sets of overhead bars.

Ringer is fast, so we did forward and backward sprints and I through in a couple of long bear crawls and lunge walks to even things up.

Beast always does legs, so we did a long wall sit series, potentially could have been too long. We did some curb dancing as swim suit season is just around the corner.

I am always looking to slow down Pebbles and 1-Niner, so we did Spiderman push-ups up the parking deck ramp. No matter what I come up with both of them seem to enjoy any #CSAUP routine I can come up with. They devoured the push up crawl…made them hold the invisible chair until we finished.

We then had a discussion on #HIM = with a discussion on being a High Impact Man example of Chicken Wing being #HIM both at The Fort F3 and Charleston F3, for the rest of us it is attempting to be a #HIM in all of our life settings.

During one of the breaks we began the discussion about not having your 1^st F right creates a man unable to get his 2^nd F or his 3^rd F correct, conversation quickly transitioned to adjustable waist trousers, which transitioned into no more fat boy britches, that Opie is still wearing, and he knows all the brand names and where to purchase them, and we then settled on #NOFATPANTS & #alignyour1stF, outstanding #mumblechatter, and high quality hashtag discussions. Bounty discussed how good he looks in his skinny jeans…which made us all uncomfortable.

Long ABLAB…maybe too long on a couple of the exercises…

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor for me to be your Q, here is everything in my notes:

• Sign Up for Joe Davis Run
• 2^ndF with Beacon for “Let me run”
• Baxter Trail Race – 5K & 15K + Ruck option
• Unbroken 2^nd F on Tuesday
• North Augusta Clown Car this weekend

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out