We will be have a 2nd F tomorrow after Old Town, Independence and Guns’n Moses. We will be meeting at the Waffle House on Herlong at 0620 or so.
Walked outside this morning and was like man this weather is awesome! Cool, slight breeze, perfect morning for a workout!
Got to the AO at about 650 and several Pax already warming up.
Fava Beans was sick and Anchor bar filled in for an awesome warm up
Warm Up
25 SSh IC
10 Merkins IC
15 Windmills IC
15 Imperial Walkers IC
The Thang
Took a nice tour around Cherry Park on the walking trail (about 3/4 of it), stopping 5 times to work some muscles.
1. 15 Burpees,
2. 10 Burpees,
3. 15 Merkins,
4. 25 Merkins,
5. 30 LBC’s.
Mosey to the Picnic tables at the Playground for the below x2
10 Merkins
10 Derkins
10 Irkins
20 Dips
Mosey to the big parking area for some 4 Corners, Entire Parking lot x2
1. American Hammers
2. Carolina dry docks
3. Low Slow Squats
4. LBC’s
Mosey to the Football Field for some 11’s with Coupons
Started with 10 Curls, Lt. Dan across field and 1 Squat, jog back to start. Realized that we need to swap squats to LBC’s( since we Lt. Danned across field). 9 Curls, LT. Dan across Field, 2 LBC’s, jog to start and so on…
Mosey to AO for 1 minute all you could do Merkins.
Talked about Grace and sang a portion of Amazing Grace ( not a singer, just saying) but it is AMAZING knowing that the Lord would save a wretch like me and you!! We are not deserving of his grace but he gave his only his only son so that we should not perish but have everlasting life. That is Awesome!!
Prayers and Praises
Q school At The Independence 0430
All pax that haven’t Qed or wants to touch up on their Qing skills. You will have an opportunity to lead the leaders of our nation in the gloomness with Q101 and Q102 classes being held just for you at The Independence
We are also planning a class on log in to write a preblast and also backblast which is a requirement for any pax after Qing…
Please watch our founding fathers of F3 Dredd and OBT on what are the 3 F’S of our F3nation
Alot of F3nation useful information will be available.
Come sharpen your skills of counting and sharpen your iron with other leaders of the gloom
https://youtu.be/0ACaQkBJAEE
See you there!!! Aye Apache!!!
See video for what to expect
⬇⤵↙🖒
12 HIMs meet at Kinch’s for some lunch. I think the rain brought us all together because we didn’t really want to work in the rain. I was already soaked from the rain so I was already done. We had a table for 10 reserved for us but it was not big enough for all 12 so we grabbed another table to make room. That’s a good thing. We all ate and had small talk and learned a little about each other (what we do at work and at home). As we talked and learned more about each other, we saw that many of our paths have crossed before. God always has a plan and a path for us to travel. After we ate, Cool Table talked to us about Cool Table Ministry. He talked about how Cool Table works and what it stands for. He is always looking for donations and volunteers to help out. You can check out their Facebook page out @CoolTableMinistries.
Honey Pot Out
Warm Ups
20 SSH
10 IW
10 WM
10 LSS
Mosey to Good Year
10 Carolina Dry Docks
Run up the hill
10 American Hammers
Rinse and repeat twice
Mosey to Food Lion Parking lot
Shuttles between parking lines
10 Merkins at first line
10 LBC’s at every parking line sprinting in between
2.08 miles covered
Balls to Wall for 10 count
20 Calf Raises
Lt Dan’s from light pole to light pole
Run backwards from light pole to light pole
Mosey back to AO
20 Leg Throws
Finished with COT – Lesson on Grace , example Corrie Ten Boom
Boomtown Central opened just over 2 months ago, and I had still not posted out there for several reasons.
1. PHOP is 2.3 miles from my house.
2. Wednesday is a run day for BRR training at PHOP on the hills across the street.
I’d like to thank Pistol for the invite out to BTC. It is an amazing AO, especially if you can get over it being a bit dark. I drove the area the day before (considering its right beside my job) and got a sense of what I wanted to do.
At 0515, disclaimer was disclaimed (leaving parts out that I yelled as running), and off we went. I figured that since Wednesday is a 5-7 mile run day, we’d see how much running we could get in. Apache, Pistol and Italian Job all reassured me that this was a run/boot; so running was encouraged.
Quick Mosey over to Baxter Hood Center. The plan was to use the parking lot for some agility work using the parking spots…problem was that there was no light in the parking lot.
So we did a quick warmup:
SSH x 25
MNC x 20
Windmill x 20
With that, we took off.
For 5 years, I’ve driven by the Techpark area almost daily. Every day, I’ve noticed a walking path just off of Anderson Rd. When prepping for this workout, I took a look at the city’s trail map and figured out that the trail eventually ended up at the statues on Dave Lyle Blvd. Jackpot…so off we went on the DARK trail.
After a 1/2 mile mosey or so, we ended up at the statues. From there, we crossed Dave Lyle Blvd into Techpark North, and ran over to a parking lot. Each man partnered up and did the following:
1 man runs, while the other does an exercise.
Merkins
CDD
Squats
Kudos to Cujo for toughing it out through this.
AFter that, we ran around a bit more to explore Techpark North. Sprinted up the hill at the north end of Techpark, then began the mosey back.
Stop at statues and do Derkins x 10.
Continue Mosey and do squats to wait on the 6. Continue Mosey back to BTC (at a much slower pace, this time).
Back to COT–finish with 4 minutes of Mary.
Great job by each man.
Italian Job, thanks for your steady leadership and commitment to making the man beside you better.
Apache, your enthusiasm for what we’re trying to do at F3 makes this whole thing really work.
Pony Tail, you’ve made us so much better since coming out to F3. Glad I’m getting to know you better each week.
Cool Table, I appreciate your heart for the children of Rock Hill and trying to make a difference; especially with our young men. As an educator, you don’t know what a service you’re giving the world.
Flop, Spartacus, Pescador: You three have made us so much better physically in Rock Hill. I fully expect to see each of you Qing TOUGH workouts soon…and getting into some CSAUPs with us.
River Rat: So glad to see you posting consistently again. Your example as a Dad is one I aspire to be like.
Pistol: Your heart for your fellow Pax is clear. Thanks for your leadership.
Cujo: Amazing work! I know it was tough…but never did a get a sense of you wanting to give up. Keep at it…you’ll be amazed how much faster you get. Soon.
It was an honor to lead. Thanks to each of you for the privilege!
Aye!
Twenty-two of RH and the Fort’s best joined YHC on a not quite as humid Tuesday morning at Eagles Nest. Since BRR is just over a week away, I figured we’d make this more of a run/boot camp than just a strict boot camp.
The Thang:
Quick (7:30ish pace) mosey over to Byrnes Auditorium (around 1/3 mile or so)
Warmup:
SSH x 25
Morrocan Night Clubs x 20
Windmill x 10
Merkins x 10
Partner Up:
One Partner runs around Byrnes Auditorium while the other does the exercise. Switch off until the exercise is completed with the proper number of reps
Merkins (100)
Burpees (50)
Squats (100) (I think, can’t remember)
Mosey over to the Big Show (the Amphitheater)
Run the Big Show, on the right side of each step, do 10 Carolina Dry Docks
Mosey over to the Hill of Pain and partner up.
One partner runs up the hill, other does exercise.
LBCs, Merkins, Squats
Mosey back to COT, did 3 minutes of Mary.
Throughout the workout, I asked the Pax the question “Who are you”. Many of the Pax responded with their names, their families, their jobs. I asked each man about their true identity and pointed out that all the things mentioned, while all very good; are all of the earth. The one identity that we have that is not of this earth is that which comes from Sky Q.
It was a great workout in which we covered almost 2.5 miles with pain stations. All the Pax did a tremendous job!
it was a beautiful not too muggy morning in your for a gathering of HIMS, for warm up we started out with some ssh in cadence, followed buy the wind mill, with some more ssh, along with some hillbillys, followed buy ssh. morrican nightclubs, ssh, gorilla humpers and ssh, for a grand total of @ 225 ssh.. we then mossied down to first Baptist church where we did some BLIMPS, 5 BURPEES, 10 LUNGES. 15 imperial walkers, 20 merkins, 25 plankjacks, and 30 squats, after a quick breath we mossied on down to the first pres church for some captain thors, we did up to 5 big boy situp and 20 American hammers.. 1 to 4 ratio. another mossie down town to the whitsides parking lot for some deconstructed burpees, 10 squats, 10 leg thurst, 10 merkins, and 10 leg thurst. and another mossie down to the library where we finished with merkin mania, 5 merkins, 5 diamond merkins, 5 right arm merkins, 5 left armmerkins and 5 wide arm merkins, them mossied over to the ao for some 3rd f, where we discussed choices in life..
September 1st, 2016
Drydock Q, Cutter, Nunchuck, High Pockets, Blacklung, Mr. Rogers, Stranger, and Chef.
Warmup:
Side Straddle Hops, Hillbillys, Slow merkins, Moroccan nightclubs,
Mosey: Partners…200 Merkins, 200LBCs, and 200Squats…while partner ran to location and back.
Round Robin…Pax chose an exercise to do a different locations.
Mosey back to COT.
Prayers and Praises with announcements.
Drydock Q
Hello gents.
This Friday we will launch the Second F lunching in Rockhill.
I know everyone is doing that. But what makes this Second F special we are rotating the AO around the city of Rockhill to different venues. And each week a different area of topic.
So we can step up and begin to be better Leaders, fathers, and contributors to our community
Topic
This weeks Key Topic will be Cool Table Ministries and how our F3 Leaders of Leaders can help this awesome organization “Cool table” Chris Keifer will be key speaker.
https://youtu.be/NsZTiC_ZKu8
Location
Kinsh’s Kitchen
123 Elk Ave, Rock Hill, SC 29730
http://www.kinchsrestaurant.com
Time
11:45 to beat the lunch crowd and preferred seating
Next week
Next week’s location and topic is up for discussion so if you have something dear to your heart for discussion please bring it to our attention…
Aye Apache