12 posted in the gloom for a beat down at the Maze (Clover Middle School).

Royale started things off with how we should be humble and not afraid to show humility. One by putting yourself last in order of GOD, Family, then yourself. How we should be the ones to step up and not be boastful but to step back show humility.

Then Royale started us on a warm up around the parking lot, doing some high knees and butt kicks. From there 25 side-straddle hops, Merkins, Moroccan Nightclub, and Ski Jacks. The he handed it over to YHC.

Mosey to the practice field, from there we started,

LT Dan’s to the 20 yard line sprint to the 50 yard line 50 merkins ran back to goal line 50 Side-straddle hops, Lt Dan’s back to the 20 sprint to the 50. Continued with 50 mountain climbers ran back to the goal line finished with 50 Dolly’s.

Mosey to the bowl field partnered up and completed Burpee Back Mountain. Which consist of One partner running backwards up a hill 5X while the other partner does burpees, switching off until you reach a combined number of 100.

Mosey back to the AO for name-o-rama and COT.

Announcements:Hog and Coyote CSAUP

Prayer and Praise: Continued prayers for Dabo and his family, Royale’s neighbor.

13 posted today for a beat down in the gloom of downtown York

I told everyone to bring their GRIT to the AO today, you’re gonna need it.

The Thang:

Mosey to library parking lot with some high knees and butt kickers to get warmed up.
COP
In honor of Chappie leaving I decided to spell Chappie as part of the COT:
Circle of Berp
Hillbillies x15 IC
Air Squared x15 IC
Plank Jacks x20 IC
Prisonser Squats x20 IC (Low and Slow)
Imperial Walker x15 IC
Extensions x15 IC

Told the Pax that I wanted everyone to find their GRIT today. GRIT has two main parts; passion and perseverance. So many people think talent over GRIT, but talent does not guarantee achievement, GRIT does. Getting up and posting (many of the Pax had already posted once this week and more doubled down yesterday) so they already had passion, now we needed to test the their perseverance.

Mosey to Tile Works parking lot for some Lazy Dora 1,2,3;

Partner up for:
100 Merkins while partner planks (switch every 10),
200 LBCs while partner holds 6′ (switch every 20), and
300 Step ups while partner holds low squat (switch every 25)

Plank up when finished. (We were treated to a very slow 6′ 10 count from Snoop Dogg)

Recover with a 10 count and mosey to library parking lot.

Quick round of 7’s (Diamond merkins and Bomb Jacks) to finish things up.

Mosey back to Trinity for COT

Moleskin
I congratulated the Pax on proving they had all the ingredients for GRIT. However, I challenged them saying GRIT here is easy. Its selfish GRIT that makes US better. Real GRIT is the kind we practice at home with our wives and children. Find the passion for your wife and kids and persevere through the hard times at home. F3 gives us the opportunity to prove things to ourselves that we can then take home apply to our daily lives.

Announcements:
Winnsboro Convergence

Prays and Praises:
Continued prayers for Dabo and his family, as well as Olive and his family.

Thanks to all the Pax for posting. Always an honor to lead a F3 workout.

YHC had the privilege of leading the PAX of Rock Hill and Fort Mill in a Memorial Day beatdown in Old Town. Its been amazing to see the growth of F3 in Rock Hill and Fort Mill in the past few months, and today just continued to show that growth.

We started off with a short prayer to remind us of those who had paid the ultimate sacrifice to defend our freedoms. From there, we took a quick mosey over to the Freedom Temple.

Once at the Freedom Temple:
Run up and down the steps, then
Bunny Hop up and down the steps.
Plank and wait on the 6.

Then off to the Hot Box we went. I should add that I almost got Q-jacked by the man of the week because I went back to get the 6. I came back around the corner and the Pax were already doing SSH without me. (Its okay Apache, if it was anyone else…)

COP:
SSH x 22 in cadence
Moroccan Night Club x 22 in cadence
Merkins x 22 in cadence
Low Slow Squats x 22 in cadence

The Thang:
The Zipper – Run (or do exercise) across a level of the parking deck, go up the stairs to the next level. This did get a bit confusing…but we worked it out. Level 1 stayed on Level 1, Level 2 stayed on Level 2, etc. Only went up and down on the stairs. At each door was a card with exercises on it.

Level 1 (going Up) 30 Carolina Dry Docks, then sprint to next door
Level 2 (going Up) 10 Prison Cell Merkins, then sprint to next door
Level 3 (going up) 20 Merkins, sprint to next door
Level 4 (going down) 25 Jump Squats, Bearcrawl to next door
Level 3 (going down) 25 Jump Lunges with each leg, Alligator Crawl to next door
Level 2 (going down) 40 Calf Raises, Burpee Broad Jump to middle of level 1

Realizing that I had this as a rinse and repeat, I called an Omaha and moved on to the next thing…which turned out to be a worse idea.

The Inverted Jack Webb — This was horrible. Bad idea. Never will do again. (are you reading this Tinker Toy?)

We all know the Jack Webb, YHC read a backblast about the Inverted Jack Webb. I figured…why not? Tinker Toy will surely love it. (he proceeded to have other plans today)

Normal Merkin–but instead of the overhead clap, you do a BTTW Merkin (or overhead press, technically). The goal was for us to get to 5 merkins, 20 BTTW Merkins. We got to 2 Merkins before Omahaing into a regular Jack Webb.

We then moseyed over to the Old Town Amphitheater. We grabbed some wall and did 20 Dips and 20 Derkins.

That was followed by box jumps up and down the Amphitheater, followed by running up the steps of the Amphitheater, lunge walking across, running back down. We then moved over to COT.

Moleskin:

Every man that posted today, all 23 of you could have slept in and no one would have blamed you. You chose to post on a “vacation day” because you wanted to get better. That commitment to your fellow man and to yourself to get better is what makes our country work. You are all inspiring.

Prayers for those families who today means something more than just a day off. JAG specifically brought up those in York County who this is the first Memorial Day without loved ones who died defending our freedoms. For me, I chose to remember Charlie Mac Pannell, who I grew up with playing sports.

It was an honor to lead this morning!

25 PAX came out for a weekend beatdown by Pusher and YHC.

We all got a partner and each pair took turns running with the flag during the workout.

Pusher started off with the warmup in the middle.

Then to the hill. At the top of the hill there was one burpee then at the bottom of the hill there was two burpess. Kept going until we got to 11. There was a high volunteer rate to run with the flag during this…..

Then to the playground – three rounds of pullups and partner runs.

Moseyed to the Veteran’s Memorial to say the pledge and honor our veterans for their service.

YHC took over with a moment of silence.

Started with the Ring of Fire – everyone held the plank while each PAX did 10 merkins.

Ran up the hill to the Springs parking lot where we did Four Corners. There we broke into four groups. Each group started in a corner with an exercise – 22 of each to honor the 22 Veterans that commit suicide everyday.

Round 1:

1. Carolina Dry Docks
2. Plank Jacks
3. Flutter Kicks
4. American Hammers

Round 2:

1. Merkins
2. Mountain Climbers
3. Hello Dolly
4. Dying Cockroach

Moseyed back to the park with a quick off script (an engineer’s worse nightmare) pit stop for some wall sits.

At the park was the 22 seal team sit ups – although the seals would have been disappointed in our formation.

Group ran to catch the PAX with the flag and back to COT.

Continue reading →

24 HIM showed up today to get better with a slow moderate workout at Petra. I was pretty pumped to be back on Q, it’s always an honor to have the oppourtunity to lead. TCLAPS to for promoting it heavily.

Warm Up
Left over right stretches
Italian Night Clubs – 20
Low Squats Overhead Claps – 20
Italian Night Clubs – 20
Low Squats Overhead Claps – 20
Schrute
Slow mosey to parking lot across the street
Italian Night Clubs – 20
Low Squats Overhead Claps – 20

The Thang
Mosey back across the street

We performed Alternating Bear Crawls/lunges to each line across the parking lot.
At each line we performed one exercise in cadence
American Hammers
Dying Cockroach
Boats and Canoes
Freddy Mercuries

Mosey over to the Bingo Hall wall
Wall Planks with alternating arm/leg lifts

Then we paired off
100 Leg Lifts with your partner driving your feet back down, burns real nice.
Rotate between each 25.

Grab some wall for squats
40 in cadence head shoulders, knees, and toes.

Mosey on Back to COT
We had time left, so I grabbed my phone for some Sally.
We performed merkins up and down for almost 4 minutes. SO MUCH BURN
Then we performed Superman, and pulled the cord.

COT
We had three FNG’s today, Welcome Noodler, Yukon, and Pixar to the nation!

I spoke to seeking the father in all that you do, marriage community and daily life.
Reborn chimed in on a powerful word, make sure that you are investing in your family. Seeking the spirit as a single unit.

Announcements
Murph Monday March 31st
Hog and Coyote – June 18th

Check your email for additional announcements and details

Riddler

As we began, we talked about this new AO. It is a new location, new atmosphere, some new PAX. Just as this AO is an expansion/new creation of Rock Hill AO’s, Scripture tells us in 2 Corinthians 5:17,”if ANYONE is IN CHRIST, he is a NEW creation, the Old is gone and the New has come.” Just as a new AO is unlike another AO and is “set apart,” if we are followers of Christ, we are to be set apart…new creations. The “old me” no longer exists because I have been made new by our gracious Savior and His redemption THROUGH His death on the cross and resurrection from the grave. People should see us live our lives and say “there is something different about that guy, and I want what he has,” and “those men have been with Jesus!” (Acts 4:13)

WARM UP
SSH-20
WM-10
Merkins-10
LSS-10
Apollo Ono’s-20

THE THANG

Hickory Tavern parking lot
Bench Derkins-25
WALL OF FIRE PC-10 Military Merkins

Retention area at Papa John’s
Reverse bear crawl push-ups
Ladder up hill (10 burpees:1 jump squat…1 Burpee:10jump squats)

Harris Teeter shopping cart returns
Pull-ups-10-20
25 dips chest
Cliff hangers-10/side at shopping cart returns
35 Dips triceps
RINSE AND REPEAT

Partner up push up/squat at cart return-10 IC
Dan Taylor’s-1 squat:4 lunges…5 Squats:20 lunges
Diamond Jack webs-1 Diamond merkin:4 claps…5 Diamond merkins:20 claps
BTTW-Long 10 count

Prayers

Dabo and family on the loss of his dad

Solid State as he “expands” with F3 to Minnesota. Time to plant a snow shovel flag. We will miss you brother. Go in His strength and plant the seed of the Gospel of Jesus Christ and use F3 as a way to make His name known to others and make men #HIM’s because they have come to know our Savior.

24 PAX arrived at The Loard’s House AKA Padre’s House of Pain. YHC was thinking I’d get there early and plan my course of action and here our brothers of RH are already parked and ready to roll. I found it amazing how much PHOP has grown and overall RH growth. Well done men and keep the EHing going. So the mumble chatter commenced until the kick off time and away we went.

The Thang:

2 lap mosey around the building and then COP

Plank series, squats, windmills, parker peters, Imperial Walkers, Mountain climbers

Pick up Coupons and mosey to other Parking Lot

10 lines for each of the coupons

• Butkickers Down and back, Curls with block, Squats X 3
• High Knees Down and back, Curls with block, Squats X 3
• 50% jog Down and back, Over head press with block, Squats X 3
• 75% jog Down and back, Over head press with block, Squats X 3

YHC pulled up to chat with the PAX about the Storms we face and where to do run to when facing the storms. Storms like rough marriages, loss of child, loss job or house may seem like the world is coming down on top of us. When Jesus told the disciples to get into the boat and we will go to the other side, they did as he commanded. A storm came in that was really rough and they were scared to death. Jesus said to them, did I not say we would go to the other side?? I did not say I would get half way and we would die or I’d leave you hanging, but rather I will get you to the other side!! We are never promised a smooth flight or sailing in this life, but what we are promised is that our every need will be provided, including getting through the storms of our life. Run to Sky Q in your storm….don’t look anywhere else!

Mosey to front Grass for four corners

• Plank walk to the short sides
• Sprint the long sides
• Perform exercises on the cones
• 2 times around
  • 10 Dry Docks
  • 10 Inch Worm Merkins
  • 15 Mtn Climbers
  • 15 Ski Hops

Back to Parking Lot for 8 mins of Roll the Dice. My 2.0 wanted us to try this so we gave it a try

• Roll the dice and multiple by 10 for # of reps
  • 1 = Burpees = 10
  • 2 = Merkins = 20
  • 3 = LBCs = 30
  • 4 = Imperial Walkers = 40
  • 5 = Monkey Humpers = 50
  • 6 = SaideStraddle Hops = 60
• We made it a couple of rounds. Was a good cool down

Mosey to COT

Was great seeing all the new faces and some familiar ones. Always honored and humbles to Q especially in Rock Hill with our brothers. F3 is so cool because of the relationships we build. I know and belong to a group of guys across our whole region whom I would never know if it were not for F3. Its better that any networking or social club and the relationships are real…no ulterior motive but to get better together!

Hog and Coyote…..Sign Up and do it! Its fun!!

Lots of Prayers and Praises, but one I want to mention is Mailman and his family leading North Rock Hill Church until a pastor arrives. We laid hands on Mailman and I ask that the PAX continue to lift him up as he courageously leads that congregation. Peace Brother!

Thank you again Riddler. Thank you my brothers of the gloom and always Finish Strong!!!

Cake Boss

6 highly impact men went on a Recon for a possible AO Clover High School with RealTree leading the leaders of York and YHC around a campus that is truly aMAZING

We needed no disclaimer for it was instructed that we were all seasoned veterans of this f3nation Thang.

With that being said

We moseyed around to the middle school football field, which in football field standards it was aMAZING,

The Qstick was given to Drydock he had us do a series of moseying back and forth across the aMAZING field and ended up with 3/4 of a mile run with SSH in the process

We moseyed while the Q stick was passed from pax to pax and different snot woggler events followed.

As the beatdown continued , we came to the conclusion that this aMAZING potential  AO is put together like a Maze that you can really get lost in with the lack of oxygen from bearcrawls, Ltd Dan’s, and merkins and more merkins

We ended in our COT and gave praises to Legoland for how far he has come in his F3 journey and the brothership the F3York gents have, and prayers for our brother DABO on the lost of his father

It’s a true honor to be able to travel our great region and meet and be affected positively by so many individuals that come together to be one strong group of HIMS the brothership is alive and well thru out our region.  There is nothing truly like it.

iron sharpening iron

leaders leading leaders

Humble happy and healthy my brothers

Aye Apache

What an honor! Was privledged to be able to lead the men of York in a workout at one of their newest AO’s. Guns & Moses – Welcome to the Jungle! Located at Tirzah ARP in York!

There was some chatter about it being moderated, so I took a five mile mosey off the wienkie and loaded the cinder blocks in the back of the ‘burb!

The conversation before the workout confirmed the fact that these guys GET IT! They have taken a big ole red pill and are sharing it with any man who will listen! It’s awesome and reignites the fire inside the most seasoned PAX to bring in the sad clowns that don’t know that they need it yet!

On to the workout …

We made short mosey away from the cars for a quick COP
10x windmills
10x imperial walkers
10x ssh’s
10x merkins
10x mountain climbers

The we moseyed to the other side of the church, where we arranged the cinder blocks, kettle bells and slosh pipe in a line. Each PAX picked a station.

1. Merkins
2. Block Toe Taps
3. Squats w Slosh Pipe
4. Dips
5. Floor Press
6. I’m missing one somewhere in here
7. Right Row
8. Left Row
9. KB Curls or swings (30lb)
10. KB Tri Ext (20lb)
11. Overhead Cinderblock Press
12. Cinderblock Curls
13. Cinderblock Burpees
14. 30lb Sand Bag – Run to the end of the lot and back (Timer)

We rotated through the full circuit twice and then up by the church for a little Dora 1, 2, 3.

With our partners we completed 100 merkins, 200 squats, & 300 LBC’s.

These guys crushed it just in time to wrap up our morning in COT.
I really enjoyed the workout gentlemen, it’s easy to see the passion each of you has for this crazy group!
Great work men!