Category: The Hive

Convergence to Support Army 385th MCT Deployment

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PAX,

Mark your calendars for Tuesday September 13, for a special Convergence to support YHC brother-in-law, 1st Lt. Tyler J. Strom (Convoy). As many of you know, Lt. Strom and his Unit (385th MCT) will be deploying in the following months. The goal for this convergence is to support Lt. Strom and pay homage to all our men & women who have served / currently serving our Nation. Lt. Strom will be your guest Q so come prepared for some PT and be sure you have a clean shave or you will suffer the consequences (his words!).

To support his Unit, we’re asking PAX for donations towards care-package items (review the list of items below). If you’re not the shopping type, you can give a monetary donation as well. Bring all items to the convergence. If you’re unable to make it and still want to give, reach out to myself (504-813-2901 / tommy.vadell4@gmail.com) and I can coordinate a pickup time with you.

When: Tuesday September 13
Location: Ballroom (875 Gold Hill Rd, Fort Mill, SC 29708)
Time: 0515-0600
2/3 F: 0600-0630 (Coffee & donuts will be provided / bring lawn chairs)

What to Bring:

  • Care-package donations
  • Monetary donations (going towards shipping & supplies)
  • Empty shoe box
  • Lawn Chair (for 2/3 F)
  • Red pill
  • FNG

Care-Package List (Do’s / Don’ts)

  • Foods
    • DO’S Rule of thumb – anything that can fit in their cargo pockets
      • Trail mix
      • Beef jerky
      • Crackers (peanut butter/cheese etc.)
      • Ground coffee
      • Chicken salad w/ crackers packets
      • Bars (protein/breakfast etc.)
      • etc.
    • DON’TS
      • Liquids
  • Candy
    • DO’S
      • Gum
      • Hard candy
    • DON’TS
      • Chocolate
      • NO SUGAR FREE CANDY. They don’t want any issues from the backside!
  • Hygiene
    • DO’S
      • Gold bond (Highly valued)
      • Tooth paste
      • Pads/tampons (they do have some females in his unit so ask the M to help out)
      • Deodorant
    • DON’TS
      • Mouth wash
  • Medicine
    • DO’S
      • Tylenol
      • Motrin/ibuprofen
      • Tums
      • Throat Lozenges
      • Moleskin (for blisters)
    • DONT’S
      • No liquid meds
      • Hard meds (Vicodin etc.)
  • Misc.
    • DO’S
      • Socks (athletic)
      • T-shirts
      • Magazines
      • Games (cards, soduko, crossword etc.)
      • Baby wipes / hand sanitizers
    • DONT’S
      • Adult Magazines

We thank everyone in advance for their support!

Bounty Hunter over and out!

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# 5 is Alive at the Hive

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PAX- Backdraft, Airborne, Basomatic, Tesh, Dawg Pound on Q

Nice morning with not the usual crowd I remember from Hive days past.  I guess that makes us unusual.  Either way, with Tesh performing a hot last minute entrance, we have the very unsurprisingly usual 5 at the Hive.

No FNGs so we Mozy with bells to the Patio –drop bells,then mozy around to back entrance of High School.  I hear thoughts of disorientation… Is this Laces Out???

Warm Up
-Side Straddle Hop -35
-Moroccan Night Clubs -35
-Imperial Walkers -25
-Wind Mills -20
-Squats -20
-Merkin -10
-Mountain climbers -30 increasing pace
-Coasting Bicycle Crunch 6in (opposite knee) -10 -switch -10

Grab Bells
-First round, each exercise then sprint to other end of patio and back.
Bell Burpies x5
Curl x10 ea
Tri extension x20
Bent row x10 ea
Upright row x10 ea
Standing press x10 ea
American Hammer x10
Squat x10
KB Swing x20
LBCs x20 -without bell

Wall sits -10 count each, from one end to the other
Balls to the Wall -10 count each, from one end to the other
Extra credit to Tesh for Merkin Balls.

Round 2, repeat except first exercise then bear crawl to the other end and back, then second exercise then crab walk there and back. Alternate.
Airborne gets to learn practice makes perfect for crab walks that he’s “not very good at”.

to the curb for dips x30  Shoulders are spent

Back to cars with bells for Ground Work
Hello Dollys
Rosalita

COT

Prayers for safe travels.

AWESOME PUSH!  GREAT EFFORT FROM ALL PAX.
“If Board of Pain is a 10, I give this a 9”
I’ll take that as a compliment.

Thank you Longshanks for giving me the opportunity to lead.

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What’s This Called?

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  • QIC: Tesh
  • When: 07/08/16
  • Pax: Airborne, Howitzer, Longshanks, Peabody, Twister, Geronimo, Digger
  • Posted In: The Hive

First time Q’ing a kettle bell workout, so if it seemed not very well thought out, that’s because it wasn’t very well thought out…

Warmup

  • SSHx25
  • Windmillsx10
  • Imperial walkersx20

Step 1

  • Run 1/2 lap with bell
  • Side bends with weight overhead x20 (x2 with 4 count) (what’s this called?)
  • Swingsx20
  • Rinse repeat (1/2 the counts)

Item B

  • Run lap no bell
  • Curls x15 each
  • Slow squats x15
  • Rows x15 each
  • Repeat (x10 sets)

Third Set

  • Dips x15 (Good form.  Imagine you have to push a weight on top of your head as high as you can when you go up from a dip.  It hits your traps much harder.  Ask Peabody.)
  • Snatch x15
  • Repeat

IV

  • Peoples chair 30s, weight to chest 15s,  weight over head 15s, weight to chest 15s
  • Cross toe touch with wight over head x10 (whats this called?)
  • Repeat (toe touches x5)

MOM

  • American hammer with weight x20 (strict twist only, no arm movement)
  • LBCs x20
  • Superman/Skydiver

Naked Moleskin

  • Everyone rush over to Chicken&Wisdom for some knowledge bombs from Airborne
  • Read the newsletter
  • The Hive will be closed for Spuds run

I never know when I Q if I’m making it too easy or too hard.  IMHO in the end, all that matters is that the Q remain confident, maintain control, and finish the job.  I love Qing.  I love posting.  Some days it seems when I get to work, by 10am I am just motivating myself to make it to 5pm.  Knowing I have another workout to go to the next morning makes it that much easier.  Thanks gentlemen.

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The Fort Logo Redesign

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Pax

On September 30th, we will be celebrating the 4th Anniversary of the F3 the Fort with the Invergence held at Anne Springs Close Greenway (more details to follow). Since the inception of F3 in York County back in 2012, our region has seen tremendous growth and now hosts over 750 Pax across Fort Mill, Tega Cay, Rock Hill, York, Lake Wylie and soon Lancaster.

The original design of the Fort logo completed by Bounty Hunter has been a stalwart throughout this growth. However, it is time to update the logo to further represent all of the Pax across the region.

Beginning immediately, YHC is asking for all of our creative Pax to submit a new logo design to represent our region. All submissions should be sent to thefortf3@gmail.com. Submissions must be completed by July 31st. This will allow for an F3 Mudgear t-shirt order to be completed by the Invergence.

Entries will be shared below. The winning submission will receive a free t-shirt courtesy of the Fort region.

Thanks in advance for your help! See you in the gloom.

Current Entries:

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Math so simple even CSPAN can do it

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  • QIC: Longshanks
  • When: 07/01/2016
  • Pax: CSPAN, Tesh, The Chaser, Bassomatic, Jerry McGuire, Sweeper, Longshanks
  • Posted In: The Hive

7 Men brought their bell to The Hive and got a nice all around workout. Legal counsel (the Chaser) gave a nice full version of the disclaimer.

The Thang

Mosey lap around the parking lot then circle up for warmup of:

25 x SSH
15 x IW
15 x Slow Windmills
10 x Slow Merkins
10 x Mountain Climbers
Plank Series

Grab the bell and head towards the Tennis Courts
15 x Chest Press each side, 15 X dips (IC) on the bleachers
10 x Chest Press each side, 10 x dips (IC)
5 x Chest Press each side, 5 x dips (IC)

Mosey towards the gate that leads to football stadium area
15 x Rows each side, 15 Bicep curls each side, run 1/2 way to stadium and back
10 x Rows each side, 10 Bicep curls each side, run 1/2 way to stadium and back
5 x Rows each side, 5 Bicep curls each side, run 1/2 way to stadium and back

Grab Bell and mosey over towards the shelter (but not in the shelter)
15 x Squats, 15 x Deadlifts, 15 x Kettlebell swings, Stretch legs
10 x squats, 10 x deadlifts, 10 x Kettlebell swings, stretch legs
5 x squats, 5 x deadlifts, 5 x Kettlebell swings, stretch legs

Grab Bell and mosey towards the school
15 x upright rows, 15 shoulder presses each side, 15 count people’s chair with bell in lap, 15 count balls to the wall.
10 x upright rows, 10 shoulder presses each side, 10 count people’s chair with bell in lap, 10 count balls to the wall.
5 x upright rows, 5 shoulder presses each side, 10 count people’s chair with bell in lap, 10 count balls to the wall.

Grab bell and mosey towards the cars
15 x Love handles, 15 big boy situps with bell above head
10 x Love handles, 10 big boy situps with bell above head
5 x Love handles, 5 big boy situps with bell above head

4 Minutes of Mary all IC
Plank Jacks x 15
LBC’s x 15
Rosalita’s x 15
Flutter kicks x 15
Dying Cockroach x 10

Announcements – July 22nd – Jay’s run convergence at SlowBurn (no Hive that day), Star Command convergence on July 23rd with Padre in Spartanburg area, Family Picnic at Spitz/Sweeper’s place on July 23rd as well.

Prayers – CSPAN’s daughter coming home from Columbia (the country not the city), injured PAX, safe travels for vacations, marriages and families.

Moleskin

Not much to say here other than to thank myself for putting me on the schedule to Q. Always an honor to lead.

Longshanks out!!

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The Hive- Sweat and legs

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  • QIC: Backdraft
  • When: 06/24/2016
  • Pax: Waldo, Bassamatic, The Chaser, Matlock, Cakeboss, Airborne, Backdraft.
  • Posted In: The Fort, The Hive

7 posted at the hive for a little kettlebell fun or so they thought. Great to see Waldo there. Had not seen him since the palmetto 200.

At 0515 the Q gave a quick disclaimer while cakeboss finished tying his shoes and the approval of legal counsel.

We starte this thing with a mosey around parking lot and little warm up that consisted of SSH, IW’s, Windmills, Merkins, CDD’s, and Plank Hold.

Pick up your bell and mosey to lower parking lot. Start with right and left side arm curls. then with the bell lunge walk about 20 yards repeat exercise and lunge walk back. We continued this with deadlift highpulls, skull crushers, figure eights, and around the worlds.

Mosey with your bells to driveway hill. At bottom do 20 KB swings run to top of hill 10 merkins run to bottom wait for the 6. repeat but at bottom do 5 Turkish get ups holding bell on each side.

Mosey to tennis courts at the stands while holding your bell 12 step up followed by 10 dips. repeat twice.

Mosey to COT for a little ab lab. flutter kicks leg lifts, and grave diggers.

Announcements, praises and prayer requests.

Pray for Marriages, children, direction, aging parents and grandparents.

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Recon our Region – Spitz’s Army

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Disclaimer: YHC did not come up with this idea. Spitz has led the charge on this for the last 2 years and deserves full credit hence the name.

As many of you know, F3 the Fort has seen tremendous growth over the past 3.5 years. In 2016 alone, we have welcomed 180 FNGs, expanded our numbers to ~700 PAX and added several AOs.

What has been consistent and a hallmark of F3 the Fort has been several key characteristics:

  1. Living the mission and core principles of F3
  2. A commitment to accountability and brotherhood amongst the PAX
  3. A strong desire to give back to the community where we serve
  4. A constant helping hand to members of the PAX who are struggling or in need

With all of this growth, the one thing that has been stretched is who you post regularly with. Even if you post 5+ times a week (CSPAN, Dark Helmet, etc.) you just don’t get to see all of the guys. This is particularly true of those PAX who started and built F3 the Fort back in 2012. In addition, the Fort boasts a tremendous amount of #HIMs throughout the region. These PAX continue to inspire me and quite frankly have some really tough workouts too! This is an opportunity to connect with these men and I guarantee all 3 Fs across the region.

So I asked myself, “what’s the best way to fix this? How about a challenge to all members of F3 the Fort? The Fort loves challenges!” My good friend Spitz had the idea to post at all of the workouts in our region and away we went.

So here is the challenge:

Your goal, should you choose to accept it, is to post at all 45 over the summer. YHC will create a list of those who HC and document the process each week. Here is the link for tracking your attendance:  Spitz Army Tracking

Except thats not all! Any man can do that! A real Fort Pax would also post at all of the 3rd F sites this summer too. So add (5) more AOs to the list for an even 50!

One of the lessons learned at the Fort is there is strength in numbers. HC to join Spitz’s Army via Twitter or the F3 Nation website. I look forward to seeing you in the Gloom!

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Memorial Day Murph at The Fort

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Step 1: Finish your regular Monday Post
Step 2: Show up at The Coop (Nation Ford High School, Ft. Mill) and do The Murph.
Step 3: Remember that Memorial Day isn’t just cookouts and pool time…

The Thang:
We began with a warm-up led by each of the Veterans who were in attendance (CSPAN, Blackhawk, Howitzer, and Apache – my apologies if I missed anyone, but that’s all I could remember). There were a number of Seal Jacks, SSHs, Imperial Walkers, and some Bro-ga…

We then brought it in to be reminded of why were really there. The workout is good, but Freedom isn’t free, and we were there to honor men and women who gave their lives for our freedom. So, after a lesson from CSPAN on how to count to 4, we moseyed to the track to begin.

47 Pax completed the following for time (some with 20lb weight vests, and some with our built in weight vests who competed in the “modified” category):
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
Another 1 Mile Run

And there you have it… Workout complete. Then we circled up and each man present read the name (either one that they brought or one that CSPAN provided) of a fallen serviceman/woman so we could memorialize them.

NMM:
It’s always humbling to do The Murph for me. Not just because it is very physically demanding and I get to see how many times guys like Mary Lou can lap me on a mile track, but also because I am reminded of the men and women that gave all so that regular folks like me can live free. It is a gift that is unmatchable, unrepayable, and undeserved, and for it, I am grateful.

I can’t speak for everyone’s faith tradition, but in my personal belief system, Jesus Christ gave His life willingly to pay for my sins, my stupidity, and my weakness that I may live again in the presence of my Heavenly Father with my wife and family for eternity. Through His sacrifice, He has made me free from the tyranny of the Devil, free from pain, from death, and from Hell. He did something for me (and all of us) that we could not do for ourselves. It is my feeling that in keeping with that pattern, anyone who performs a service for another that they could not perform for themselves is acting in a Christlike way. The fallen soldiers that we honored today (and the many, many more that went unnamed this morning) did much that same thing. They willingly gave their lives and sacrificed that I may live on Earth in this country with my wife and family. They have provided me freedom from the tyranny of evil men, and they have done for me things that I could not do for myself. Reading their names after a workout is small in comparison, but I like to think that they are looking down and that maybe they appreciate the fact that we are trying, in our feeble ways, to honor them. To acknowledge that we rise and sleep in a country that their sacrifice made possible…

Helmet, out…

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The Hive – Keeping it at 5 and getting the First Dig!!

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  • QIC: Cake Boss
  • When: 4/22/16
  • Pax: Seacrest, Dawg Pound, Howitzer, After Market
  • Posted In: The Hive

It was wet and Friday and the PAX was tired, but like a trusted dog and companion, 5 showed up at The Hive. YHC arrived a little early for some pre-beat down prep and was glad the rain held off. As the PAX got out of their cars and dropped the bells, the sky opened up. Some mumble chatter about getting coffee and staying dry and on and on…..but YHC didn’t let the moaning distract me from the mission at hand. To invigorate male leadership through small workouts to better our families and communities. So with that….we mosey!

We moseyed to football field circle for little warm up

  • 20 SSHs
  • 10 Windmills
  • 20 Imperial Walkers
  • 20 Squats

Mosey to speed bump at bottom of drive

  • 25 merkins, run to top of hill at Munn Road and back
  • 25 wide arm merkins, run to top of hill at Munn Road and back
  • 15 diamond merkins, run to top of hill at Munn Road and back

Mosey back to bells for 4square. Four light poles running between….ready set go!

  • Station #1
    • 25 Flutter Kicks
    • 20 Russian Twist
    • 15 V Ups
    • 10Hello Dolly’s
    • 10 Leg Raises
  • Station #2
    • 26 Lunge
    • 25 Squat
    • 25 Rgt Leg Lunge
    • 25 Figure 8
    • 25 Left Leg Lunge
  • Station #3
    • 25 KB Swing
    • 20 Shoulder Press
    • 15 Upright Row
    • 10 Bent Row
    • 5 Lateral Raises
  • Station 4
    • 25 R & L Arm Curls
    • 20 Concentration Curls
    • 15 Tri Extensions
    • 10 Skull Crushers
    • 20 R & L Arm Curls

Finished strong with a few more ab moves. PAX did strong and the rain stopped after the warm up.

Talked on Generosity and not just giving of our money but of our time and talents too. Referred to the “First DIg” in the peanut butter jar, or first scoop of ice cream or first slice of pizza or the first taste of fresh beer just opened. The first of all of these are the best!! Nothing like it. The opposite is the bottom of the peanut butter….digging and scrapping and the mayo jar too and the last chip or slice of pizza just ain’t the same. We can all agree on that the first is not the same as the last! Then why when we think about being generous do we give after everything else? Why does God get the bottom of the jar or last slice of our pie…..if at all. Again, this is money, time and talents and we should give our first and best all the time. It is the sweetest and deserving of the one who gave it all for us! Aye!!

Thanks for the Q Longshanks! Humbled and Honored as always.

CB

 

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LAKE WYLIE LAUNCHES “THE DEEP”: A Pre-blast…

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Highly anticipated… and I anticipate your attendance to make it a launch of epic proportions… SO HC NOW. We will be looking for your support over the coming weeks as we launch this newest Region of F3. That support will come in the form of your willingness to Q, in your attendance at workouts, in your talking it up in COTs, and in EHing those guys that you KNOW desperately need the multitude of goodness that comes from F3. Someone gave it to you… Now it’s your turn… Call that buddy that lives in Lake Wylie or in Steele Creek area that you haven’t talked to in a while. Tell him your story. Then drag his a$$ to the AO for a glorious beatdown…

Where: Oak Ridge Middle School in Lake Wylie (5657 Oakridge Rd, Clover, SC 29710)
When: 0700 – 0800 on April 9th, and every Saturday thereafter until we either die or the Earth passes away…
Who: All Pax of F3 Nation that are up for it… (But particularly those in Lake Wylie and Steele Creek and surrounding areas)
What: Horribles. Lots of them.
Why: Oh… You know why…

Weinke sneek peak…
Let’s see… what should I tell you??? Let’s just say that there will be lots of speed work… Bear crawls… Oh, and a new exercise, called THE KRAKEN. You won’t want to miss that…

BE THERE.
Helmet, out.

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