7 of the bravest confirmed that rain does not bother them and lifting things up and pushing yourself to places unknown is not a fear of theirs. the buzzing was the rain hitting the house, car and my head in da gloom. It was wet and chilly and down right PERFECT for a kettle bell beat down. I have always found that in 3 years of F3, the worse part of a rainy workout is getting out of my house. Once I’m committed that rain is actually refreshing and enjoyable. At least that is what I tell myself. The real enjoyment is the fellowship of my brothers and locking shields and accomplishing a hard task, having fun and praying for each other……Can’t wait for my next post!!

The Thang:

Nice jog down to FMHS football stadium and out the back entrance (nice hill climb), down Munn Road and back in the student parking lot. It was wet and dark, but we got the lungs opened up for what was coming up next.

4sets of exercises with a lap around the parking after each set of reps.

12 reps – run, 10 reps – run, 8 reps-run

KB Swing

Bent row

Figure 8

Plank

Next Set

Goblet squat

Lunge press (crowd pleaser)

Russian twist

Push up

Next Set

Single arm benchpress

Deadlift

Military press

Curls

COP:

20 LBCs, 10 Peter Parkers, 15 Parker Peters

For those that need help with the math, that is 12 exercises, 30 reps of each exercise and 12 laps around the lot with no 10 counts and little chatter…..these men worked hard and got it done.

Great fellowship this morning. Thanks to Longshanks for the opportunity. We talked about being at low points and deadends and choices we make. Sometimes we feel we are at the end of our rope, but we always have a choice. We can sit and cry or worry or we can pick ourselves up, reach out to our brothers next to us and ask SKY Q to come into our lives and give us strength to push through. Put on the big boy pants men and call on SKY Q and put up the good fight!

Prayers to all that are sick, suffering and dealing with difficult situations. Life is hard but we can have hope in the one that gave it all for us!!

Cake Boss – see you in da gloom!!

4 #HIM ventured to unexploded areas of the #Hive this thankfully less than humid Gloom.  The average weight this morning was 31.25lbs.  So I knew the PAX meant business.

The Hive had a restoration over the summer and has lots of places to explore. Also YHC wanted to try out some new things. #keepitfresh #expecttheunexpected. I told the PAX that we would be trying some new things. They were more than enthusiastic #ginnypigs

This is how it went (after a disclaimer, no FNG’s):

Mosey around the Student Park Lot

Grab Bells/Weights and run to Bob Jones Stadium for Warm up:

20 SSH IC

20 IW IC

20 WM IC

Grab Bells and go to the newly formed traffic circle. Each pax took a position at 12, 3, 6 and 9 o’clock around the circle.

Session 1

10 Curls/weighted lunge walk around circle; 10 tricep extension/weighted lunge walk half circle/10 shoulder presses/weighted lunge walk around half circle. Then the same sequence increasing the reps to 20 then another round of this fun at 30 reps. (#nomoremumblechatter).

Session 2

We then proceeded to the High Five. I asked if anyone had done the High Five and to my unamazement no one had as I had just made it up. It is a variation of the Crazy8. Two exercises at the bottom of the hill, two exercises at the top of the hill, 5 reps each exercise for 5 rinse and repeats. Bottom of the hill exercises: KB swings and KB goblet squats. Top of the Hill exercises: Bombjacks and MonkeyHumpers.

Session 3

Like Session 1 but insert Halos/Around the Worlds/Figure 8. We did a lot of weighted lunge walks this gloom.

Session 4

Take KB to football practice field. YHC then instructed the Pax that the next exercise was the Harry Morgan. Mr. Morgan was Col. Potter on M*A*S*H but he was also the co-star with Jack Webb on Dragnet. The Pax now had an idea what was coming. On your 6 for skull crushers and presses. The skull crusher to crest presses was 1:4 just its cousin, Jack Webb.

Ablab:

10 LBC IC

10 Flutters IC

10 Dying Cockroaches IC

Moleskin:

The Pax was light on numbers but they put in excellent work and allowed YHC to try new things.

DogPound and Howitzer were machines on the High Five.

Greenwave is beast with the weights.

As mentioned previously, the average weight used this gloom was 31.25 lbs. No M purses this morning.

Announcements:

Read the newsletter

Prayers for Howitzers trip to NY. #firsttimethere

Nut Cracked!

Half dozen at the Hive for a kettlebell smack down. Nice to be able to come and lead these men through a workout that may have had more running than kettlebell throwing. It was also great to get a chance to lead again after taking a hiatus from Qing after having ankle surgery. The workout went something like this.

Mosey around perimeter of parking lot x2

Circle up for warm up SSH x 30, IW’s x 20, Merkins x 20, Low slow squat x 20, Windmills x 20.

Pick up Kettlebells and make way to edge of lot and let the pain begin.

After each of the following exercises each pax ran to the other side of parking lot and back at a speedy pace they than held a plank and waited for the six to start the next exercise.

KB Halo. Goblet Squats, tricep extensions, shoulder press on right side, shoulder press on left side, bent over rows right side, bent over rows left side, chest press right side, chest press left side, curls right and left sides.

About half way through those exercises we found a wall and did three sets of peoples chair and BTW.

We also had time at end to knock out some ab work with flutters, protractors, lbcs and not to forget rosalitas.

It is always a pleasure to lead

Backdraft out.

6 men showed up to throw kettle bells in the dark at FMHS.  We were coming off of a Dark Helmet beat down focused on “quality.”  This week we added quantity on to that lesson and the PAX showed up to work!  Quick disclaimer, here we go.

The Thang

Mosey around the lot for a quick warmup with butt kickers and high knees.

COP

SSH x 25

IW x 25

MNC x 50

Overhead Claps x 50

Merkins x 10

Peter Parkers x 15

Plank Jacks x 15

Parker Peters x 15

4 Corners

Corner 1:  Curls x 10 (5 each arm), Squats x 10, Rows x 10 (5 each arm), Clean Presses x 10 (5 each arm)

Corner 2:  Curls x 20 (10 each arm), Squats x 20, Rows x 20 (10 each arm), Clean Presses x 20 (10 each arm)

Corner 3:  Curls x 30 (15 each arm), Squats x 30, Rows x 30 (15 each arm), Clean Presses x 30 (15 each arm)

Corner 4:  Curls x 40 (20 each arm), Squats x 40, Rows x 30 (15 each arm), Clean Presses x 40 (20 each arm)

Finish Strong

Line up for the finale

5 KB Burpees, 10 tricep extensions, 10 KB swings

Bear crawl to the first light post, sprint to the second, recover jog back.

Rinse and repeat.

Circle up on your six:

Chest presses x 15

Flutter kicks x 15

Dollies x 10

Russian Twist KB pass

COT

BOM

Moleskin

Uncle Si added some extra credit after my audible on KB burpees.  He was glad we paid him back.

Good to see most of the same PAX back from last week.

Pretty sure there was a warning and advice given on the proper way to spill merlot.  #falsealarm

Good work by all PAX this AM.  We all pushed hard and got better.  Mission accomplished.

Thanks Longshanks for the Q opportunity.

Seacrest, out!

4 Horsemen rode into the Hive this gloomy Friday morning and there was a lot of mumble chatter when they realized we would be riding right back out.  Kettlebells in hand…

After a quick warmup, SSH x 25, we were off.

The Thang:

Mosey down the street stopping at 10 light posts along the way.

1. Clean Presses x 10 (5 each arm)
2. Curls x 10 (5 each arm)
3. Tricep Extensions x 10
4. Figure 8’s x 10
5. Squat Curl Presses x 10 (5 each arm)
6. Overhead Presses x 10 (5 each arm)
7. Squats x 10
8. Clean Presses x 10 (5 each arm)
9. Tricep Extensions x 10 (5 each arm)
10. Overhead Presses x 10 (5 each arm)

Mosey to the Bi-Lo parking lot.  Oh look, Slow Burn is here.  Props to Solid State for the mini convergence idea.

Circle of Pain

3 kettlebells passed around the circle

• 20lb KB – Clean Presses x 10 (5 each arm)
• 25lb KB – Curls x 10 (5 each arm)
• 30lb KB – Swings x 10

All while the rest of the PAX held the plank.

Excercises:

SSH x 25

Mountain Climbers x 25

Merkins x 10

Peter Parkers x 15

Squats (we really needed a break from the plank) x 20

Stang through in a couple of other good ones, but I was trying to catch my breath.

Mini Convergence over.  Time to head back. Kettlebells back in hand.

Rinse and repeat the light post excercises back down the street.  A lot of good mumble chatter after stopping at the first light post AGAIN!

COT

Prayers for Dawg Pound’s parents keeping their three boys for a couple of weeks.

Moleskin

After our workout, Cheddah commented on my punctuality.  That was until we met Mr. Jackie Brice.  He kept yelling at us from a distance about the upcoming season.  “No Pain, No Gain!” He said over and over.  This is a young looking group (Especially Cheddah) and Mr. Jackie Brice thought we were FMHS football players.  After clearing that up, we invited him to workout with us and he joined us for BOM.  #Respect

Greenwave was not happy about running to Bi-Lo with his 35lb KB (For the record, I did recommend light weight and running shoes on Twitter this week), but every time he was offered to switch with someone, he kept it.  Good work! #HIM

I heard Dawg Pound with some light mumble chatter at the 1st light post on the way back.  I couldn’t make out what he was saying, but probably something like “can someone tell me who’s idea it was to run over 2 miles with kettlebells?”

Glad to have Cheddah out this morning.  The Hive is a great AO and it’s good to see some new faces coming out.  Good work by all PAX this AM.

Thanks Longshanks for the opportunity to Q.  Honored.

Until next time…

Seacrest, Out!

Today was Sweepers VQ (yes, he is 16 years old, you need to find a better excuse), he tossed up perfect cadence calling and pulled together a high aerobic “weinke”. We were all extremely proud of #HIM…Spitz you did “good” on your son, and thank you for sharing #HIM with @F3TheFort, #T-Claps to you and his #Mother.

Record attendance of 14 for this new AO

Notes from this morning’s @F3TheHive:

• 1-Niner =Really did not try hard because he had a Crowder date with WWL #stillweird
• Back Draft=sorry for all the funeral discussion #Arlington #USMCMuseum
• CSPAN=I did not take good notes this morning, you should have been there…I feel better about the youth of America after my dealings with Sweeper
• Dark Helmet=Nice work on setting up this convergence #Leadership
• Howitzer=Well played today, appreciate the call out for everyone to have a safe holiday #REDFriday
• Jekyll=Dude you are funny #Mumblechatter…it really is about the poetic pauses of life…nice work on all the 2ndF activities this summer
• KC Masterpiece=nice to finally workout with one of my EH…sorry for leaving you dateless…+appreciate the chat post workout
• Lug Nut=great to see you this morning #WarDaddy…+what were you looking for post workout?
• Ringer=Thanks for letting me win a suicide today…35 is too heavy…
• Sasquatch=nice form with that 35 today…congrats on 3 weeks of “honeymoon”
• Spitz=Really proud of your son today #ProudPappa
• Stang=Thanks for the plank my friend
• Sugar Momma=Nice second post, where you going Saturday?
• Sweeper=My man…great work…everybody get this kid into Q rotation, obviously gets the F3 principles and did fantastic today for a VQ #MEANMEANSTRIDE #FAST + the repeated suicides were excellent, I will give you a better race next time.

Moleskin:

Always an honor to split with a VQ, here is everything in my notes:

• #HIM = High Impact Man…still toughest place to be one is in your own home…be a man and make a difference at home this weekend
• Great AO Long Shanks #Elite #ExcellentChoice
• Start your Gladiator Games Training now for 8/8/15 = Pebbles is giving up the crown
• I forgot to mention $12 T-Shirts

http://f3.mudgear.com/collections/sc-fort-mill-the-fort/products/f3-the-fort-sport-tek-shirts

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

5 Brave Men joined YHC in the Gloom to hoist and swing a kettle bell or weight at Fort Mill High School and get better. It is properly called the Hive.

The Thang:

20 SSH IC

20 IW IC

20 Windmills IC

20 Long Slow Squats IC

Run the entire student parking lot and meet back up at the PAD by the Aux Gym for some hoisting and swinging.

First series:

10 Curls/10 overhead tricep extensions/ 10 squat shoulder presses, lunge walk across PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Second Series:

10 figure 8’s with squats/ 10 around the world/ 10 halo’s, lunge walk across the PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Third Series:

On your 6, 10 skull crushers/ 10 bench press, lunge walk across the PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Finale:

Bear Crawl across the PAD and run backwards back to the wall. 20 Moroccan Night Clubs IC assume position for People’s Chair with bell in front and above. Bear crawl across the PAD and run backwards back to the wall for BTTW. Bear crawl across the PAD and run backwards back for another round of People’s Chair.

COT

MoleSkin:

Even though our tax $ are at work at FMHS with a lot of construction this is an excellent AO. Also every Friday morning around 5:45 the Hive is buzzing with activity as the FMHS cheerleaders come in for their conditioning. Thankfully Wheelz was not almost run over like 3 weeks ago.

There is a lot of room to explore on the campus. For any new Q’s, Kbell workouts are the best to start with. Also for the more seasoned Q’s, the site holds a lot of options. In addition, it is convenient as you can still attend Chicken and Wisdom. If you are new to kbell you need to try it (also generally there are extra bells brought by the PAX) Thanks LongShanks for the honor to Q this morning. You also have a sweet shovel flag.

Thank you Wheelz with a strong take out with prayers lifted up for his M’s job interview, SeaCrest’s move across town and LongShanks trip to Aruba.

5 of Fort Mills biggest characters arrived for the first installment of the new AO known as The Hive.  Besides lifting some kettlebells, the Pax also had to dodge the Fort Mill High cheerleaders as they wildly drove through the parking lot to get to early morning practice (kudos to these young women for getting up early to go to practice even though school is out).  One of them almost ran Wheels over and we were on our six doing abs.  Shovel Flag planted (thanks to the art teacher at OPES, Paige), disclaimer noted, and off we go.

The Thang

Lap around the parking lot then Warmup of: SSH x 15, Windmills x15, IW x 15, MC x 15, Plank Jacks x 15

Grab your bells take to first corner of the lot – 10 curls each side, 20 over head triceps extensions, 30 upright rows, 40 squats with bell between legs.  Plank when done.  Then 10 plank rows each side, 20 squats with bell held at chest, 30 kettlebell swings, 40 kettlebell LBC’s.  Run to the next corner.  Rinse and repeat.  Run to third corner go through first set of 10-20-30-40, run to 4th corner and do second set of 10-20-30-40.  Run back to start and circle up on your six. 20 chest presses (IC), Protractor with bell held high, 20 Russian Twists, 15 flutter kicks.  Stand up and do 10 kettlebell burpees.

Announcments – 2.0 workout and CAH this Saturday

Prayers – Spitz and Wheels had request fort their families.  Mentioned in prayer our retiring principals favorite quote “we give our children two things – roots and wings”  Give your family the same.

Moleskin – YHC was honored to be selected as site Q of this wonderful new AO. A lot of construction going on at FMHS right now but it still has a lot to offer.  I had planned on doing some other Thangs today, but when I realize Spitz and Lugnut were there then I had to change it up as those two’s mumblechatter is top notch in The Fort.  Received an outstanding History lesson about the wonderful city on Fort Mill from Spitz.  Who knew the driving range at Fort Mill Golf Club used to be the football field for the high school.  Now that school is out I hope to visit some other AO’s over the summer.  Hope to see you in the Gloom.