Due to the fact that some of our 2.0s are going back to school, Cedar volunteered to help Drydock with the workout today since it would be one of his last opportunities for a while. Drydock also wanted to use the workout as a means of helping some of the newer PAX learn cadence calling in the warm up.

WARM UP:

Variations of several common exercises:

WORKOUT:

35’s by Drydock… 35 Merkins then run 100 yards then 35 squats…run back…then down by 5 reps each time until PAX gets to 5.

THEN, mosey to another area:

35’s by Cedar…35 LBCs…run up steep grass hill…35 Carolina Drydocks….and so on until PAX reaches 5.

Mosey back to COT….Praises and Prayers.

GREAT Q CEDAR…He is an inspiration to all 5th graders that want to learn from their Father and other PAX!!!  VERY IMPRESSIVE!!!

9 men took to the Maze on this hot and humid morning,

Started the war up with AC/DC Thunderstruck doing side straddle hops until the word thunder was sung at which time we done a burpee.

Short Mosey to the football field where we partnered up and grabbed center block coupons. One partner done merkins the other partner lunges to the other side of the field and commenced to doing 20 curls. Ran back to other side to hand off coupon. Once that set was finished same thing just changed merkins for LBC’s and curls for Tricep overhead extensions. DId some squats to Sally , then short mosey to school bus hill, where we done 20 dolly’s nur up the hill and 20 seal jacks.

This fine morning 22 of the finest HIMs including YHC unpartook of the comforts of the fart sack and posted to the Eagle’s Nest one of the finest AO’s F3 nation has to offer.

And with the promise of a surprise VQ everyone was on pins and needles of who could this young HIM be. And from the crowd step our 17 year old  Voight a true F3 fitness male model

Here’s his Thang

A very well preformed Disclaimer and then warm up

20 SSH In cadence

20 merkins In cadence

20 Italian night clubs In cadence

Handed back over to YHC and we counted off into 2 groups and moseyed while doing infamous Indian Run Merkins (IRM) down Oakland Dr to the intersection of Eden Terrance. Where we played cross walk count down dodge traffic name that exercise. I will leave it at that and we did 3 rounds

There was no 10 counts this fine morning the 10 counts were replaced with each pax that was called upon told his story of how he came upon this great F3 Thang an awesome way to get to know your PAX and their story and not being just a PAX of the gloom

IRM’ed to the front of the Nest where we lined up and did LT dangers to a 10 rep of merkins down alumni alley

IRM’ed to the be show with number 1 group of pax going to the top and the number 2 group staying at the bottom with each group doing 5 merkins every other row until we went from top to bottom and bottom to top

after that we jailed broke back to COT and the fast gents went fast and circled back to pick us not so fast moseyers

Finished up doing 2 group slosh pipe big boy navy seal sit ups 20 single count

Announcements

• Aug 20 recon Lancaster
• Aug 27 launch Lancaster
• Sept 30 4 year The Fort region Anniversary

Ended with  COT

A lot of prayers and praises for FAMILY, and injured Pax also reach out to these guy’s you haven’t seen lately. Share the gloom love

Aye!!! Apache!!!!

10 men took the red pill and embraced the suck this morning at Rock Hill’s newest AO, Boom Town Central. Conditions were what was to be expected, hot and humid. Here’s what we did:

WarmUp

• 25 SSH (IC)
• 20 Mountain Climbers (IC)
• 15 Imperial Walkers (IC)
• 15 Windmills (IC)

Long Mosey through the trails before doing a little stretching:

• L over R
• R over L
• Middle
• Calf Stretches on the Curb

Mosey to Comporium

• Lunge walk to the first light pole
• Butt Kickers to the next pole
• Bunny Hops to the next
• Nur to the next
• Karaoke to the next
• Duck walk to the next
• Jog to the next
• Bear Crawl to the next
• Frog Jumps to the next

Mosey to the pond

• 15 Merkins
• 15 Derkins
• 15 Irkins

Mosey to the next bridge

• 20 Dips

Mosey to the rocks

• 20 Curls with a coupon

Long Mosey back to the COT

All in all, we covered 3.1 miles at a good conversation pace. We took the time to learn a bit about the PAX – who brought them out and how long they’ve been posting. It was a good way to take our minds off the pain we were enduring. Awesome work this morning by everyone. Very proud to call you brothers.

NMM

I’m always humbled to lead this group of #HIM. Each time I Q, I wonder “who am I to lead these men? Why would anyone follow me?” Then I am reminded of a saying I heard years ago. “Evangelism is just one beggar telling another beggar where to find bread.” You see, we don’t lead for an ego boost. We don’t lead because we want all eyes on us. We lead because we want to share what was first shared with us. That’s why it’s important to launch to new cities. We didn’t know what we were missing until someone shared F3 with us. Now it’s our turn to give it away. Your next chance to do just that is 9/20 as we launch F3 Lancaster. More details to follow.

Under Armour has a new slogan that is getting air time now during the Olympics. “It’s what you do in the dark that puts you in the light.” What we do every morning in the gloom sets a cadence for how we will approach the trials that will appear in the day. Will we ever need burpees in the workplace? Probably not. But getting up at 0 dark 30 to push past our preconceived pain points prepares us for what lies ahead. The discipline we show; the respect for our fellow man – these are the things that make us stand out amongst our peers. We prepare physically to be strong when needed. We build bonds with our brothers so when they need us, we are there. We prepare spiritually for those times when we don’t have the answer. This is what makes F3 different. This isn’t you against your brother; this is you against you – getting stronger every day. Each morning you post prepares you for the day ahead. Keep up the good work. You are stronger today than you were yesterday and will be stronger tomorrow than today. Keep fighting. Keep trying. Keep pushing. What you do in the dark puts you in the light.

Aye!

Announcements

• Lancaster Recon 8/20 at 0630 Lancaster High School
• Lancaster Launch 8/27 at 0630 Lancaster High School
• Gauge needs a final member to his Ragnar Team. Reach out if interested.

Prayers

• Families
• Jobs
• Injured PAX
• Those fighting illnesses

Warm up

25 straddle hops, 20 rocking night club, 10 cherry picks, 20 squats, 10 merqins,

Mossied over to practice field. Introduced “Creeping Leopard”. Went from side of field to midway, High Step back, Bear Crawl back to mid way, Lunges back, Bear crawl backwards to midway,

Mossied to picnic tables at the school courtyard and divided into teams of 4. Each team counted off each member 1,2,3 & 4. 1 would run distance to back tennis entrance and back and replace number 2 who was doing dirkins, and 2 would replace 3 who was doing dips on picnic table seats and 3 would replace 4 who was doing leg lifts. 4 would begin to run. We would do this one time with everyone doing each excersise. Then we washed and repeated this one time.

Talked about forgiveness with using the story of Joseph forgiving his brothers who feared him when he came of power and their father passed away.  How we wept in forgiveness and I related this to a personal story of my own in life.

Then mosseyed to back entrance of Tennis Center. Task was to sprint the side length of two tennis courts to the corner while facing Cherry Road, then karaoke to the left on the back baseline of multiple tennis courts outside the fence to the next corner, then Nerd or whatever we call running backwards to the next corner. Then karaoke back to the beginning where we started.  We repeated this after three 10 count rests.

Lastly mosseyed to our AO and cooled down with superman and pulled the ripchord. Side straddle hops.

We had 29 attend with many brothers helping me with my first VQ and I am sure this is not completely correct.

there were no fngs, so with a brief disclaimer , we went into some ssh in cadence, slowlow wind mill, ssh in cadence, morican night clubs , hill billys , went down the parking lot to so high knees and back. but kickers and back. gorilla hummers, bear crawls  and back, smurf lunges , imperial lbc , sprint and back, then moseyed ,to the back of the school for a breather and some 3rd f, where we talked about being truthfull to yourself, be you and not who somebody else wants you to be, everyone if different, every has a different story to tell,  so with that being said we did 10 reps of true mercians, squats and burpees at each light poll jogged back and did 10 American hammers.. that was good through the first 3 light polls, then had to Omaha down to 5 reps for the final 4 light polls, with that taking not enough time was winky was empty, so we did some ab labs .. moseyed to do some ercians of time.. dips of time  and a stroll around the parking lot to finish off the morning, for th cot and ball of man

A quick disclaimer and off to warmups.

Wrist Stretch each arm *2

Right over Left

Dillon County Cotton Pickers *12

Moroccan Night Clubs (Never knew how dangerous these were till we had Fallout dislocate his elbow) * 25

SSH *25

Off to the first sweat station (Winthrop Stonehenge)

Step-ups 25 each leg

Mosey to the front entrance monument second sweat station

Derkins  *30

Dips *50

Irkins *50

Off to the third sweat station Winthrop Library

Partner up for loop runs / pains

One Pax runs a loop of the building while the second performs the pains until the first returns

Low Slow Squats

LBC

Carolina Dry Docks

Off to the fourth sweat station Scholars Walk

Bear Crawl *2 light poles

Lt. Dan *2 light poles

Broad Jump *1 light pole

Return to the COT

American Hammers *25

Box Cutters *10

Rosealittas *10

COT

Closed with praises and concerns

Kindergarten Cop’s friend had chest pains during church and went to the hospital

Of course, Fallout’s dislocated elbow

Pony Tail’s Mother In Law Double By-Pass surgery

Teachers returning to scho9ol this week

Van Wilder and Samurai’s daughters preparing to leave for college next week

Fallout rough start but the dislocated elbow never slowed you down!!!  Good work!!!

Kindergarten Cop as always you bring good energy to the group and great work!!!

Capt. Kangaroo another solid workout.  You amaze me each time I see you work.  Great work!!!

Blackhawk as always, a solid leader of F3 and HIM.  Great energy and pushing me in the runs!!!

Dog Pound another solid workout, never complains just produces good work!!!

Canseco (rename) he had forgotten his name from a few months ago so we decided to rename today.  Great work and hope the tattoo will help you remember.  LOL!!!

Van Wilder another tank like workout.  Never stop attitude and work ethics are off the chart.  Great work!!!

YHC was bringing back an oldie but a goodie launching a MONDAY morning Black Diamond from the Original Tomahawk site. We got a short downpour approximately 15min before launch just to slick things down and keep it cool for an early August morning. 3 warriors chose to up the ante and elected to start the week on a high with YHC’ s Black Diamond

Warm-up

• Quick paced loop around the AO and back to launch site
• 20 SSH
• 10 Wind-mill
• 15 Mountain Climbers

The Thang

• Incline merkin “walk” using the curb (apprx 40ft, felt like 100) 20 curb dips at the end
• Incline merkin “walk” with curb jump after each merkin (same 40ft) 20 curb dips at the end
• Incline Diamond merkin “walk” (same 40ft) 20 curb dips at the end
• Heavy bucket carry suicide (advance bucket to first island, drop and sprint back to start line. Run back to bucket at 1st island,pick up and advance to 2nd island. Drop and sprint back to start and repeato to 3rd island…then work the suicide back to start. Rinse and Repeat (x2)
• Mosey over to carpool loop containing 4 pain stations
• Station 1 (10 burpees), run to Station 2 (20 merkins), run to Station 3 (30 curb dips), run to station 4 (40 single count F. Mercury)
• Repeat the same loop, however this was far from the same. This loop would be a building loop…Station 1 (10 Burpees), Station 2 (10 burpees, 20 merkins), Station 3 (10 burpees, 20 merkins, 30 curb dips) finish at Station 4 (10 burpees, 20 merkins, 30 curb dips, 40 F. Mercury) AT THIS POINT Ringer and Fahvra broke a sweat
• Repeat the initial loop…NO building, to the dismay of…NO ONE
• Mosey over to the nicely soaked hill for some Jacob’s Ladder (6counts) – Dive Bomber Merkins (bottom), Air-press (top). Repeat replacing Air-Press with Jump Squats. Repeat replacing Jump Squats with Bomb-Jacks (3x total)
• Finish how you start (1 more set of Inline Merkin Walks – 20 dips at the end)
• 1 last Suicide sprint to wrap things up.

Moleskin

• Strong work by some of IL/SOBs finest – RINGER has taken the next BLACK DIAMOND. Stay tuned on the Ole Tweeter and Slack
• Ringer – the dude is always out there getting after it and crushed the pain station loop putting his head down and knocking through the Burpees and Merkins at blazing speed. Burpee competition, my money is on this guy. Awesome work, thanks for coming out and cannot wait to see what is in store for the next BD.
• Fahvra – I think I finished ahead of him on the warm-up lap…only because he had never been to the AO and had no idea where he was going. I would not pass him up again until I beat him out of the parking lot leaving after the workout this morning. Strong work, I think you can still go hit the chest and tear it up this afternoon in the gym despite 100+ merkins of all shapes and styles this morning

BEWARE – KEEP AN EYE OUT FOR THE NEXT BLACK DIAMOND

Over and Out – General

On 8/9/15 the Hills-of-gloom became an official Sunday morning running AO. Sense then it has flourished into the complete F3nation AO with all three aspects of F3nation

F1fitness workout running rucking bootcamp
F2 fellowship himship with brothers at the Grapevine
F3 faith with family and friends with SkyQ
The possibilities for this AO are really untapped for future events and convergence.

Let’s keep this f3nation Thang growing and not be hoarders of our nation.
Better than yesterday and bettering ourselves together

This morning we had 10 runners of miles of smiles  and 2 rucking buttercups with a total 12

The running group did from 4 to an amazing 10 miles while the rucking gents did a total of 4 miles of recon of uncharted territory

12 HIMSHIP at hills of gloom 2 rucking buttercups and 10 runners with 6 doing extra credit bootcamp for unknown media outlets

Thanks to everyone that pulls and pushes me and each other through our daily adventures in life and completing the mission of becoming that HIM for our families, country, and our Father

Aye Apache!!!

See you soon in the gloom!!

Some time ago my time at F3 Union County started to twindle. First it was back issues, then I was part of the launch of F3 Mint Hill, then I moved to The Fort!  As HB told me, it was like I was leaving you guys a bit at a time (my translation of what he said).

But now I’m all happy and settled in my new house in Fort Mill and as I haven’t been roped into any site q responsibilites yet, I have more options on Saturday.  So it was high time I made a return to Outland to q.

I am not a professional, but I will try to melt your faces off like one today. Aye!

This ruck friendly workout started with COP

Circle up!

With my shiny new GR1 GORUCK ruck on my back it was time to get down to business.  Who turned on the heat?

15 – Side straddle hops
15 – Imperial walkers
15 – Windmills
15 – Happy Appies (aka Hillbillies*)

After COP we moseyed to the Outland-staple raised brick walls for some He Hate Me or Cindy as you call it.

10 (yes each leg) step ups OR jump ups
10 dips
10 derkins or incline merkins

Perform each set until q calls time, or you strangle him for making you work this hard in this heat. Whichever comes first.  I threw in some time on the wall with pass the ruck (twice).  The people rejoiced!

At 0730 (yep I made you work that long) we took a break from the action to head to the hill(s) for QUADRAPHILIA!

Quadraphilia on dry grass is bad enough, on this dew-soaked earth was even more-so. Thanks Sky Q! #madprops

The pax walks backwards up the hill, at the top they performance squats, at the bottom burpees. We were supposed to be doing 11’s, but everyone including YHC was getting massive O2 dep at this point and everyone’s math was getting slightly fuzzy.

Everyone pushed hard and we all finished our 11’s (or mostly did). Looking at you q!

We circled up for some Mary and some weird stretching moves and we were done!

Excellent work out there men and young man!  I was very excited to be back at Outland and missed seeing my brothers Glass Joe, Double E, Horsehead and Counter Top.  I know where GJ and EE were.  Not sure about you other guys.

Good to meet Woody and Hello Kitty for the first time.  Strong work out there brothers.  Strong work Belly Flop, who has been training to become the next David Beckham all week.  You make us old guys look bad.  Keep it up.  Can’t wait for your first q!

HB, Shepherd and Happy always strong work and good to be back in your prescence after many months away.

Thanks Belly Flop for taking us out.  You can pray for me any day buddy.

Congrats to Turnpike on his upcoming baptism tomorrow.  You weren’t there in body brother but still thinking of you today.  Way to go deeper with your relationship with God!

I have to say an huge thanks to Sky Q for getting me through this last year.  Last year this time I could barely walk and told I felt GREAT on q. Really amazing healing and transformation in my life this past year.  God is good!

Don’t forget to order your F3 Union County shirts if you need one, or don’t.  Early Christmas presents for you, random guys, whoever!

Thanks for allowing me to lead. Always a priveledge, honor and blessing to do so.

DT over and out.