17 men committed themselves to getting stronger this morning at The Swamp.  All veterans, no FNGs, short disclaimer, and we took off.

The Thang

Mosey to Home Depot Lot for COP

• SSH x 40
• Windmill x 10
• 3/4 Merkins x 10
• Super Slow Squats x 20
• Peter Parker x 15
• Parker Peter x 16

4 Corners

Round 1:

• 5 Round the World Squats
• 10 Squat Jacks
• 15 Monkey Humpers
• Plank till 6

Round 2:

• 5 Diamond Merkns
• 10 Yoga Merkins (Merkin to Left Arm High, Merkin to Right Arm High)
• 15 CDD
• Plank till 6

Round 3:

• 10 Round the World Squats
• 20 Squat Jacks
• 30 Monkey Humpers
• Plank till 6

Audibled for Mosey to Alley between Home Depot and Target

Wall of Fire (PAX in People’s Chair while each does the following, 3 rounds):

• 10 Merkins
• 10 Burpees
• 10 Bombjacks

Mosey to Fountain Lot for Dan Taylors (1:4) x 8

Mosey to Best Buy Lot for 3 Minutes of Mary

• Slow Freddy Mercury
• Protractor to
• Heels to Heaven to
• Rosalita

COT

Announcements

• 3rdF convergence on May 15 @ Eternal Church Office with Chicken Hawk
• Convergence Tomorrow @ the Patriot 0700 with Dredd and OBT
• CAH tomorrow @ 1600, contact Decibel, McGruff, Senator, or Chicken Hawk for details
• Clown Cars to Asheville May 30

Prayers

• CobraKai’s injured Knee and a speedy recovery
• Those suffering in Nepal, that they would know God’s Sovereignty and Peace
• Flat Tire’s wife as she continues Chemotherapy

NMM

Cobra Kai suffered and injury this week sparring and had to abdicate the Q, so I gladly took it.  After Q’ing a few times, I find that there are patterns that work and I want to encourage the newer guys or guys who haven’t Q’ed to step up for Q school and lead.  Leadership is one of the attributes we seek to instill in F3, so if you have been around and haven’t Q’ed, step up and get after it… you won’t be sorry.

Honor to Serve.

17 Men conquered the Fartsack to post in the Gloom of The Swamp.  One FNG present, disclaimer disclaimed, then we took off.

The Thang

Mosey to Home Depot Lot for COP warm up

• SSH x 20
• IW x 15
• Windmills x 10
• Mountain Climbers x 20

Mosey to corner of HD lot by bike racks for DORA Pyramid

PAX Paired off.  Partner 1 ran to garden center entrance (~200m), while Partner 2 did below exercise, flapjack till reps completed.

• 100 Merkins
• 200 LBC
• 300 Air Squats
• 200 Freddy Mercuries
• 100 Supine Pullups (on Bike Racks)

Double Applesauce (Indian Run) around to Target Lot

Call The Ball Ladder.  PAX rotate through cycle of movements below between balls in front of Target with a Ladder of Bombjacks to 8

• Burpee Broad Jump (aka Psycho Bunny)
• Bear Crawl
• Crab Walk

Karaoke to Fountain to AMRAP for final 3 minutes.  As many cycles as possible of

• 10 Dips
• 1 Lap around fountain lot

Mosey back to CFA lot for COT

Announcements

• 3rd F convergence at Eternal Church Offices on May 15 on Marriage with Chicken Hawk
• 1st F convergence at Patriot (Cherry Park in Rock Hill) on May 2nd @ 0700
• Gastonia Clown Cars leaving Baxter Starbucks at 6am Saturday

Prayers

• Flat Tire’s Wife
• Travel for Tater in Mexico
• Marriages

NMM

There is something very interesting going on at The Swamp, where we get both PAX from The Fort as well as some south Charlotte regions, and we had a great turnout this morning with 17.

Note to the Q’s: Things like a DORA pyramid make the PAX work hard, but remember the separation you will inevitably get between the sugar rays and the clydesdales when you do a routine that is this long.  One of the core tenants of F3 is that we work together and we finish together.  I was guilty of this today.

As an aside, I didn’t bring it up during the workout, but I got pulled over this morning for doing a “california roll” at a stop sign.  The officer commented on the safety of runners and how it is important (especially in the gloom) to obey the traffic laws and keep an eye out.  Fortunately I got off with a warning, but I thought it was worth highlighting to the PAX a few safety items that came up recently and should be broadcast:

• Never Leave the 6, even if they are just going back for gear.
• Stay Close to Launch Point in case emergency care is needed (and you have a phone)
• There is benefit in things like Road Id to help in case of emergencies

I will be the first to admit that I push harder than I should at times in the workout… we’re men, we feel like we need to show the rest of the PAX our prowess.  However, I want to encourage you all to remember that we’re also human and breakable, so we should push hard because it is F3, but be safe.

Honor to Serve.

After warning there would be a lot of running we began our mosey to the water fountain. The 15 Pax were mumbling that they should have went to Slowburn.

The Thang
After each exercise run a lap around island
20 SSH
20 Mtn Climbers
20 Sumo Squats
20 Merkins
10 Windmills
20 LBC’s
10 Burpees
20 Peter Parkers
20 Dips
10 Bomb Jacks
20 Hello Dollies
20 Carolina Dry Docks
15 Freddie Mercury’s
20 Parker Peters
10 Diamond Merkins
20 Russian Twists
20 Ski Abs
Mosey To COT

Disclaimer, 1 FNG “who will now be forever known as Olive Oil”, and welcome to #The SwampF3 , Cable Guy, Gears, Gecko, and the PAX really have built momentum at this AO.

I got on the twitter machine Thursday night and figured it would be a lightly attended AO Friday as the #OCR are taking over F3 (do you really need to taper for a 45 minute race?). I might have even offered a bribe of a “high quality” F3 koozie for whoever showed up. Gear’s got the award for noticing my beverage of choice…(I have been “Dry” since 9/1/1990, that is the day I left for war, long story, but feel free to ask me about it, as I believe abstaining from alcohol has made my faith stronger)

This was a VQ for Jerry Lewis who is a #HIM joining the #USAF in June and appears to have a high quality military career ahead of him. It was an honor for me to align this at #CablGuy’s AO, who is a #USAF veteran, no other Marines joined me for this workout, but we all know who is always “First to Fight”…..AYE!

Since I am on Q = we started running

COP near the side of Target

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey to Penn Sub Shop parking lot for a series of down and backs

Hand release (CSPAN style) pushups, sprinting forward routine, bear crawl / crab walk routine, sprinting backwards routine, burpee routine, partner push and partner pull routine…overall a pretty awful way to spend 15 minutes.

Quick discussion on #HIM, the #HIM above us and that resides inside of us, and the power of letting #HIM inside you shining through your activities. We transitioned to a discussion on aligning ourselves with other #HIM. We then had an introduction of Jerry Lewis who is a young man well on his way to being a #HIM.

Hand the Q to Jerry Lewis

Mosey back to Best Buy to pick up a wonderful coupon (30 pound chunk of log)

Peoples chair passing the log back and forth…(crowd pleaser)

Circle up for squatfest passing the log around the circle (real crowd pleaser)

Transition to group Americans, a display of lattice work, horrible form, and T-Claps to whoever got Cake Boss’s legs (overall painful with excellent chatter)

ABLAB = LBC, mine sweeper, and several others

COT

Prayer & Praise, BOM, and a post fellowship

C&W2 had 13 strong = great Q by Gears

Moleskin:

Always an honor to Q, appreciate the honor to lock shields with Jerry Lewis, here is everything in my notes:

• #OCR this weekend = prays for safe travels and races
• 4/18/15 & 4/25/15 Gastonia #Clowncar
• 4/30/15F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
• 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast posted this week
• If you haven’t Q’d , step up, it is what makes F3 work
• #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
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

The Thang…

10 Strong for a great Good Friday!

One mile warm up run

COP

25 SSH

25 Mountain Climber

25 IW

25 Peter Parker

25 Wind Mill

25 Parker Peter

25 Squats

Mosey to Target for some Call the Ball

Bear crawl to each Big Red Ball and start with 1 Burpee

Increase to 8 Burpees at last ball

Run back to start and do 10 Burpees

Mosey to backside wall and commence Peoples Chair wall sits

20 Donkey kicks

Mosey back to Best Buy for a little Ab blast

COT

Remember what Good Friday really is!

Why is it called Good Friday when Jesus was crucified on this day?

8 pax, took the RedPill and posted to the Swamp despite a rainy forecast, evidently the rain dance didn’t work….

The Thang:

Warm up lap around complex, end Home Depot.

Dynamic warmup: karaoke, side shuffle, high knees, butt kicks, toy solders, power skips

Mosey

COP- SSH, IW, squat, merkin, squat merkin, wind mill, mountain climber, Parker Peter, Peter Parker

Mosey

Crab Cake ruby sprints- pax performs one exercise on Q’s cadence until he yells SPRINT, pax get up and spring 40 yards to other side of parking lot.

Rinse and repeat with LBCs, flutter kicks, Russian twists, merkins, freddy merkery, others

Mosey

Tree line behind Target- lunge to each tree, 5 alligator merkins, frog jump to next tree, repeat until end of building.

Mosey to HD parking lot

SSH

Jack Webb (1 merkin to 4 shoulder press)

Maraccan Night Club aka the man maker

Mosey

Ab lab dealer choice throughout the pax

COT

4 strong Pax not going to #F3P200 this weekend started Friday off right at #TheSwamp.   YHC was in virgin post territory so some early morning recon was necessary.  Local law enforcement was curious why YHC was creeping along staring at low retaining walls and traffic circles.  Nothing to see here – move along.  Let’s get to it.

The Thang:

#Disclaimer

Quick warmup COP:  IW, Windmills, Low Slow Squats, Mountain Climbers

Quick dynamic warmup:  High Knees, Butt Kickers, Side Shuffles, Kareokees, Skips

Little Baby Jog to the first traffic circle.  Partner up.

Partner 1:  Sprint around traffic circle

Partner 2:  Perfect Merkin (going for quality not quantity – all the way down/all the way up)

Flap Jack.  Repeato.  Repeato a third time.

LBJ to the water fountain for Step Ups x 20 and Derkins x 10.  Repeato.  Repeato one more time.

Move to end of parking lot.  Max out on perfect merkins then sprint around the water fountain.  Max out again/sprint again.  Max out one more time/sprint one more time.

LBJ to shop sidewalk.  Bear Crawl to cross-walk and sprint back.  Repeato.  Repeato one more time.

LBJ to front of Target.  Sprint past three large red balls turn around and recovery walk to one.  Do this 5 times and then recovery walk the entire distance.  Repeato 5 times.  Recovery walk.  Repeato 5 times one more time (huh?).  YHC: “Has a Q spilled merlot before?”  No sympathy from pax.

LBJ back to water fountain area.  Flat Jacobs ladder.  Down from 5 burpees on one end – sprint to other end. 4 – sprint.  3 – sprint.  2 – sprint.  1 – sprint.  Flutter kicks while you wait for the Q. 

Grab some wall near the fountain for peoples chair.  Repeato.  Repeato one more time.

LBJ back to traffic circle. Max out on the perfect merkin then sprint around the traffic circle.  Repeato.  Repeato one more time.

COT

Moleskin: 

Small group of STRONG men.  The O2 debt was high and it challenged each pax memeber to keep the perfect merkin form.  It got harder and harder yet the pax pushed themselves to the limit.  Try it sometime to see how many you can truely do.  Zima kept the mubble chatter up as he was glad to get out in the gloom and move around a little.  We tried to satisfy that need.  We had our fellow Fort Mill brothers running the P200 and our M’s running the P70 in our thoughts and prayers.  We shared our baby 2.0 stories.  It was a great way to start out a Friday.  It is a great AO and YHC was honored to lead such a great group of men. Aye!

12 faithful PAX exited there vehicles to the morning freeze at the Swamp.  I was honored to lead this group around the AO WITH NO INTENTIONS  of heading to targets giant red balls of fury!!!!

The Thang,

Mosey to the fountain where we did some warm ups.

20 slow squats

15 slow merkins

20 windmills.  (CSPAN GRUNTING REAL GOOD NOW)

15 slow diamond merkins

20 SSH

Mosey to a parking lot where we partnered up.   Size mattered a little!

partner wheelbarrow to one end where one person planked and the other PAX used him to do 15 inclined merkins.   Flapjacked back to the start.

Mosey to the wall while one partner did wall sits and the other did step ups on the curb and flapjacked.

Mosey back to the wheelbarrow circuit where we rinse and repeated.   This time we completed derkins.

Mosey back to the wall and rinse and repeated except this time we did bombjacks instead of step ups.   Everybody commenting on GEARS form.  Impressive!

Mosey to one end of the circle.   Kept partners where we did 100 burpees together.  One partner ran while the other Pax did burpees.  Up to 100.   Not a lot of mumble chatter now.  Then it was time to work those shoulders.   Jack Webb time.  We did a 1 to 4 ratio up to 10-40.   Pain felt good.

Mosey to fountain where we did some monkey humpers and CDD.  mosey to COT for some ab lab.

MOLESKIN

Had to leave a little early but I am sure CSPAN had some words of wisdom and Cable Guy has done a great job growing the AO

AYE,