Lowering the Boom at BTC

  • QIC: Tinker Toy
  • When: 9/21/16
  • Pax: Pistol, Schrute, Money Bags, Freon, Hotspot, Kelvin, Ponytail, Mayhem, Tinker Toy (QIC)
  • Posted In: Uncategorized

Warm up (In cadence)
SSH X20
IW x 15
WM x 10
Merkinx10
MNCx20
Merkinx10
INCx20

Mozy to YORK tech
Front…15 Derkins/20 Dips at wall

Wall jumps RINSE AND REPEAT
Come back to bottom…
PC long 20 count…BTTW long 10 count

Mozy to rear school area
20 merkins
20 CDD
10 burpees
10 Diamond merkins

More PC at front of school

Mozy across street to tech park

10 corn cob merkins
10 blast off merkins
10 Apollo Ono’s per side
Run 1 loop…stopped about half way and did squats waiting on the 6 before continuing. Finished loop

10 corn cob merkins
10 blast off merkins
10 Apollo Ono’s per side

Back to COT
AB LAB-Dealers choice
Finish with 1 minute Max burpees
Almost 3 miles of running covered as well.

As we finished we talked about how God tells us to encourage one another in love. We as men are good about encouraging each other during workouts, but a challenge was issued to encourage each other in our walk with the Lord. We often fail in this area and we, as men, need this encouragement more than anything else. TAKE THE CHALLENGE AND FIND A BROTHER OR TWO TO CONNECT WITH EACH WEEK!!

Prayers
Those involved in horrible bus accident and their families as they mourn the loss of children…MAY GOD’S PEACE AND COMFORT CONSUME THEM.

Events in Charlotte related to shooting…MAY ALL PEOPLE SEE THIS THROUGH GOD’S EYES AND NOT OUR OWN. GOD’S HEART BREAKS BECAUSE OF OUR SIN. SIN, NOT SKIN HAS CAUSED THIS DIVISION IN OUR COUNTRY. MAY GODS PEOPLE STAND UNIFIED TO LIVE OUT CHRIST IN US!!!

Reborn-speedy recovery from back injury.

It was an hour to Q at this awesome sight. There are lots of areas to run for mileage and stop along the way for some pain stations. AYE!! Thanks for the opportunity Pistol!

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New speed at Ballroom … “Balls Out”

  • QIC: Chicken Hawk
  • When: 09/20/2106
  • Pax: Barry manilow Deacon Beacon Newman Gilmore Anchorman Gopher Cotton eye Ditch witch Culture club Short sale Change order Fire Marshall bill River rat Trail mix Jekyll
  • Posted In: Uncategorized

Message

Grace – when we become a Christian we usually are attracted to it by the message of Grace and eternal life. But does that mean we have to wait until we die to experience his Grace? Think about how you experience Gods grace in your life.

Have you ever heard someone say or have you experienced “when you serve others that you get more out of it than you gave”? I’ve heard that expression for nearly my whole life and I’ve just learned what it means. That is God’s Grace while on earth.

To experience Gods grace we have to get dirty and jump in the fire of life and be the hands and feet of Jesus. What are you doing in life that is going to help you experience Gods beautiful grace?

The THANG:

COT
Mosey to parking lot
– 20 Ssh
– 10 merkins
– 10 mountain climbers
– 10 CDD
– 10 Imperial Walkers

Indian run curb style (split into two groups)
– plank curb walk
– merkin curb walk
– crab curb walk
– CCD curb walk

Ab circuit 3 min
. 30 seconds each
LBC
Freddie Mercury
Scissors
Hello dolly
High low flutter
Protractor

Mosey to parking lot – A new speed was defined that is most appropriate for the ballroom.
– Run 50,75,100% (I.e. Balls Out)
– lunge walk back and forth
– Duck walk
– Apolo Ono
– Run 50,75,100%

Mosey to hill for Jacobs bear ladder
Bear crawl up
7 CCD to 1
Bear crawl backwards
1 Bomb Jacks to 7

End with Wind sprints

COT

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Quagmire 09/19/16

  • QIC: Bart
  • When: 09/19/16
  • Pax: Wild Thing, Vinnie, DaVinci, Bones, Mainframe, Speaker, Mr. T, Cornhole, The Mandarin, Puddles, Nasa, Witchunt
  • Posted In: Uncategorized

13 in the gloom of Monday.  Quick disclaimer and we were off!  Warming jog to HD to include high knees, butt kickers and soccer stretches(aka stanky leg).  Warm ups of SSH, windmill, merkin, mountain climbers, etc.  Mosey to Just Fresh where we did ladders of merkin/squat as well as bear crawl, wounded dog(everyone’s favorite), karaoke and such.  A few suicides to round it off.  Chatter was nonexistent so I wasn’t sure what to think. Then a short run to BOT(back of target) for peoples chair-break off one at a time to walking balls to the wall- back to peoples chair.  Puddles liked it so much he wanted to reverse back through it again!! I was thrilled with his enthusiasm, so we did!  Run back to COT with a quick pit stop at the fountain for step ups.  Praises to Mandarin for 110% effort!!

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9/3/16 @F3Lancaster with TChaser & CSPAN

  • QIC: TChaser & CSPAN
  • When: 09/0316
  • Pax: FNG-GFI, FNG-Ashtray, FNG-Tickets, FNG-Scanner, IronSight, Longshanks, Spartacus, Watson, Bourne, Power Plant, Chuckie, Bono, Trailmix, Popeye, Cosign, Apache, CSPAN, & Chaser
  • Posted In: Uncategorized

• CSPAN on Q (#COBAINS on the extremely late backblast post…yes 17 days is way too long)
• Disclaimer in detail with Legal Counsel present, 4 FNGs present, #T-Claps on the EH
• Quick sermon on how F3 has changed my life and how it will change Lancaster, SC and the men of this community, their lives, their families, and their Churches
• Running
• Quick COP (COP=Circle of PAIN with exercises in cadence) SSH, Seal Jacks, and Squats
• More Running
• Another quick COP with Flying Squirrels in a futile attempt to get Apache to stop talking
• More Running
• Another quick COP with stretch-O-rama
• More Running
• Another quick COP with ABLAB
• More Running
• Another quick COP with shoulder focus
• More Running
• Another quick COP with back exercises and extremely high quality singing especially since Skinny Jeans and Flat Tire were not leading the “band”
• More Running
• Stop for a sermon on #Concentrica (vertical and horizontal life relationship prioritization for men = see F3Nation for full detail)
• Quick sermon on finding men to partner with at F3 to hold you accountable and to text each to hold each other accountable, used my example with “The” Chaser and Apache
• Hand over “the wheel of the ship” to Chaser
• Lesson about not holding back – “raise your hand as high as you can….now raise it 2 inches higher…why didn’t you do that the first time? Stop holding back in life.”
• Mosey
o SSH
o Plank series with sit-throughs
o Air presses x 50
• Line up at base of hill
o Bear crawl up, jog down x2
o Backwards bear crawl up, jog down
o Inchworm up, jog down
• Mosey to parking lot and line up
o Burpee broad jump to end of lot, lunge walk back x2
• Mosey back to base of hill and pair off with someone you don’t know
o Partner 1 – run to top of base and then back down
o Partner 2 – begin work on 100 merkins, 200 squats, 50 burpees
• Mosey to wall of school
o People’s Donkey Balls x2
• Mosey to COT/prayer or praise/BOM

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Official Lancaster Downtown Launch

  • QIC: Italian Job, Cosign
  • When: 9/21/16
  • Pax: Open to all males for the betterment of ourselves to promote male leadership in our community
  • Posted In: Uncategorized

Ok all F3 Gents tomorrow morning main event The Lancaster official Launch of the Wednesday downtown AO.
The Italian Job and CoSign’ will be on Q. With Cosign’s VQ happening the same day.

What makes this so special we are goiing to name the new AO. So bring all your cool naming skills on down to
Lancaster County Building
101 N Main St, Lancaster, SC 29720

If any Rockhill gents want to clowncar down leaving Target parking lot at 0430.

So if you want to visit where a group HIMS really get this F3 thing come check out Lancaster F3. It is truly betterment of each other and no man left behind. The workouts don’t get easier we get get stronger as a group. No individuals only stronger as the Pax get stronger

https://youtu.be/ipaqFpb-mFI

Don’t say you can’t before you try. Don’t complain about the reasons why you can’t until you really see what hurdles are in front of you.

And then when you realize your hurdles, rely on your resources to help to achieve your goals, then the you can’t will turn into the we can.

And then days, months , or years from now you will think wow look how far I have come.

No one knows what they can achieve until they actually try.

And trying is half the battle and the battle can be Won!

 

Aye!!! Apache!!

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In Need of Ragnar Relay Participant: Event Fee Waived

  • QIC: General
  • When: 09/19/16
  • Pax: OPEN TO ALL
  • Posted In: Uncategorized

Good morning,

The SOB’s (Son’s of Ballantyne) have an extra spot open for the Ragnar Trail Relay, Oct 7-8. The registration fee is being covered by one of our PAX that had to drop from the event, thus it is FREE for someone who is willing to step up and take on the challenge of the Ragnar. Below is further information regarding the event:

  • Oct 7-8, our team is slated to start at 430PM on Friday, Oct 7
  • Team of 8 runners; relay format with all runners running 16 miles which is broken up into 3 legs for each runner (3.3mile, 5.3mile, 7.6mile)
  • Ragnar takes place at the Anne Springs Greenway – Fort Mill, SC
  • Ragnar village will be a place where we can set up tents, recovery area and food/drinks. F3 PAX will also be participating in short workouts throughout the evening
  • For more information visit: https://www.runragnar.com/event-detail/trail/carolinas_sc

Contact General (zkasak@gmail.com) or Twitter @F3General if interested.

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Death by DORA

  • QIC: Blackhawk
  • When: 09/19/2016
  • Pax: Smiley face, Sapper, Bourne, Fin, Blackhawk, Chuckie, Dr. Ruth, Quaffle, Dingo, Devito, HBC, Landry, Striker, Padeye
  • Posted In: Uncategorized

It was another fine, wonderful Monday morning at Rock Hill’s Independence AO. Continue reading

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Big plans in F3 Lancaster

  • QIC: Watson, Bono, Cujo, Reacher, Italian Job, Cosign
  • Pax: All Cool F3 Gents of the brotherhood
  • Posted In: Uncategorized

F3 Lancaster 3 big things to remember for this week coming up!!!!

Monday 9/19 0515 Second Baptist Church Recon with Bono and Watson CO Qing with Bono’s VQ

Wednesday 9/21 0515 Downtown AO official launch with The Italian Job and Cosign on Q with Cosign’s VQ and also the naming of the new AO

And of course Saturday 9/24 The Normandy Beach AO 0630 with Cujo and Reacher on Q and they will both have their VQ debut

So please set your clocks and be prepared for our Lancaster leadership bringing it to our brothership and sharpening the iron to better ourselves together

Aye Apache
And please see Watson’s preblast

http://f3nation.com/2016/09/17/preblast-lancaster-scheduled-up/

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Watchtower?

  • QIC: Repeat
  • When: 9/16/16
  • Pax: repeat, Maximus, cspan, what did, skinny jeans, long shanks, corruption, DD, chaser
  • Posted In: Uncategorized

9 HIM made it out to explore the new Kingsley parking deck. The run between the AO and the deck was further than expected but allowed for a solid 3 miles round trip.

Run to bottom of deck plank on 6
Run to top of deck via stairs
10 mt climbers
10 merkins
10 seal team sit-ups
Mosey down a bit
Partner up
Will borrow (alternate partners as needed) To the next level
10 X burpees oyo
Rinse and repeat to the next level
10 X burpees oyo
Mosey to next level down
10 X burpees oyo
Lunge walk down
10 X burpees oyo
Run back up he stairs (hear CSPAN complain)
Plank on 6 at the top
Run back down the stairs
Plank on 6
Mosey back to FMH
Plankaroma on 6

Thanks guys for posting. We will confirm the AO name next week.

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BMX slayed the Dragon with 8 HIM’s for his VQ

  • QIC: Drifter
  • When: 9/17/16
  • Pax: Cedar, Redwood, BMX, Drifter, Joe Dirt, Chef, High Pockets & FNG Screed
  • Posted In: Uncategorized

Guys we need to raise our children to be leaders.  Leaders that are not over powering, obnoxious, self serving….but leaders that are humble, Godly men.  My dad always taught me that a real leader doesn’t create followers, he creates other leaders.  Well…today 6 Him’s and another 2.0 helped my 2.0 start his training as a leader by allowing him to V Q the Dragon A/O.  Quick thanks to Drifter for allowing BMX to take the Q this gloom.

The Thang:

We started under a beautiful full moon light.

Drifter warmed us up with a York staple..the side straddle hop.  Warm up also consisted of some Cedar shakes…or as you guys know it…the Morocian night clubs ( sorry if that is not spelled right).  Drifter threw in some wind mills and finished up we it more side straddle hops.

BMX took over and started by asking the HIM’S to think about why they were there this gloom.

Mosie to the football field.  Up and down the bleachers adopt 3 times then to the 50 yard line.  We partnered up for 50 burps total and 150 LBC’s.  One partner ran to the end zone and back while the other worked on the excersises.

Mosie to the ninja course (obstacle course).  Dip bar wobble, zig zag around post, over the rope net, army crawl under the bars…plank for the 6.

Mosie to the York symbol planter out front.  BMX started with a little 3rd F about finishing the race.  The Apostle Paul often compared the Christian life with running a race.  BMX asked again..why are you here today.  The Him’s answered back….”to get better”  Cedar anwsered “to support you for your VQ”.  BMX said he was there to grow stonger, faster and to learn from t he HIM’s of F3.  He asked the PAX, you are here to grow phisically, what are you doing to grow spiritually?.  Do you have more in you men?  As the PAX anwsered Aye, 30 wall step ups and 30 irkens.

Mosie to the big retaining wall.  Wall sits with the end guy bear crawl to the other end of the line.  Once we finished, BMX called out balls to the wall with a 10 count.  There was plenty of mumble chatter by this point.

Mosie back to the front at the cougar statue.  Ring of fire derkens then hands of time dips.  Lastly we partnered up and one partner did LT Dan’s 50 yards while the other partner did squats.

Mosie back to the COT because the Ole men were done!!!

BMX closed us with a prayer and we were  off to a little 2nd F & some grub.

 

 

 

 

 

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