With all the rain the past several days, I contemplated building an ark and collecting two of every kind. Luckily for 18 other PAX, the rain stopped but the animals still came out to play. Disclaimer was disclaimed, Captain Kangaroo joined us from wherever he parked, and we were off.

The Thang

Warm-Up

• 25 SSH (IC)
• 20 Imperial Walkers (IC)
• 25 Moroccan Night Clubs (IC)
• 10 Low Slow Squats (IC)
• 25 Italian Night Clubs (IC)

Mosey to the Hot Box (TClaps for Creed and his speed)

• 10 Windmills to stretch out before…
• Duck Walk to the 2^nd level of the deck.
• Lunge Walk the short runs
• Monkey Humpers waiting on the 6
• Crab Walk to level 3
• Monkey Humpers waiting on the 6
• Bunny Hops to level 4
• Wall Sits waiting on the 6
• 15 People’s Chair with a clap (IC)
• Bear Crawl Down to level 3
• Flutters waiting on the 6
• 15 Crab Jacks (IC)
• Frog Jumps to level 2
• LBCs waiting on the 6
• Gator Walk to level 1
• Run to the top (full speed)
• Wall of Fire – Take turns doing 5 Merkins each while the PAX waits in People’s Chair

Mosey to Fountain Park for:

• 25 Dips
• 25 Calf Raises

Mosey back to COT

NMM

Awesome work this morning, men. It was a pleasure to lead. Thanks for pushing through the suck (that was a lot of crab). TClaps to our Grantan, CSPAN and the other Fort fellas for crossing the river (Chaser, Double D, Cake Boss). Good to have Sapper and Apollo Creed back after a little bit of time off. Not sure what Waterboy had for breakfast, but that guy was running strong (and fast). Great work this morning Captain Kangaroo. Monday’s are tough, but you are tougher. Nice form on those Merkins, JAG. And for your F3 male models, Tinker Toy, Burgundy, and Apache – very nice BTTW Merkins. Riddler, great encouragement today. Thanks for being sweeper. Schrute, always a pleasure to have you in the PAX. Your mumblechatter is strong! Mayhem, thanks for being a good sport about being our weather wizard. It’s all in love – I promise. Lil’ Bear, you sir are a beast! If we ever have a competition that requires us to send one guy from Rock Hill, we’re sending you for the intimidation factor. Voigt, great work today young gun. When I was 16, I didn’t have half the discipline you have. Incoming, you’ve become a regular. I think it’s time to get you on a Q schedule. Interested?

This morning I shared a message I think many of us can relate to. We often come across a challenge that seems too big to overcome. It could be work stress, family strife, or paying bills. Whatever the challenge is, you can often feel overwhelmed. While on a boat in rough waters during a storm, the disciples came to Jesus and feared they would drown. Jesus asked them, “Why are you so afraid. Do you still have no faith?” How would you respond if Jesus asked you the same question?

Our God is bigger than our challenges. God says to cast your anxieties on Him. Paul reminds us that we can do all things through Christ. So remember, you can get through this. Whatever it is, Christ will give you a peace that passing understanding if you just put your trust in Him. If you want a rainbow, you have to put up with the rain.

Announcements

Read your newsletter

• New kettlebell AO at Academy Sports in Rock Hill launches tomorrow May 24. This does not replace Eagle’s Nest, but is a new alternative for our PAX.
• New bootcamp AO soft launches Thursday, May 26 at Hickory Tavern on Celanese. This does not replace ManU, but is a new alternative for our PAX.
• Memorial Day Murph Monday, May 30 after your regular workout. Starts at 0640 at Nations Ford High School.
• Hog and Coyote is coming up June 18 at 0600. Plan to be there for this epic CSAUP. Details here.
• 1 Year Winnsboro Convergence June 4 at 0600. Details here.

Prayer Requests

• Tinker Toy’s friend moving to Florida. Pray for guidance for the young man as he changes locales and builds a new life.
• Riddler’s pastor is taking a new role with the SC Baptist Association. Pray for him and the church as they transition to new leadership.
• Continued prayers for Boots at boot camp.

Praises

• Sapper’s veterans affairs group just gain full accredation.
• Cake Boss’s friend just accepted Christ. Let’s praise together.

Three men and their 2.0’s blazed some new trails around the Fusion campus.

The Thang:

Stretched out our legs and got the blood pumping with a dynamic warmup:  Butt Kickers, High Knees, Karaoke, and Light Jog.

Continued the warm up with a series of Side Straddle Hop, Imperial Walker, and Mountain Climbers, 10, 15, and 20 x 3.

Mosey to the Trailhead and followed the path into the woods.

At the benches we paired up.  Partner 1 – 10 Step Ups – Partner 10 Squats Flip Flop for 3 sets increasing by 5 each time.

Followed the trail – At each directional sign we did 10 merkins – 10 CDD’s – 10 Mountain Climbers.  To get to the next sign you could not walk, jog, or run.  You had to lunge walk, bear crawl, crab walk, wheel barrow, etc.

We came across a platform which was fully equipped with a kettle bell.  We did Russian Twists and passed the kettle bell for about 10 rounds.  At this time we also discussed what “You vs You” means.  The importance of giving your best in everything you do:  school, sports, being a father, being a son, etc.

We continued to follow the trail doing upper body exercises at each directional post until we reached the end of the trail.  We reversed direction and on the way back did some ab work at each sign.  10 LBC’s – 10 Russian Twists – 10 Flutter Kicks

On the way back we found a hill and did a modified Jacob’s Ladder, threw in some dips, and finished with a long climb up to the trailhead.

Moleskin:

It was an honor to lead the group of men and their 2.0’s. The nature trail at GHMS gave us a great opportunity to push our bodies, grow in fellowship, and get a little muddy.  During the workout we explained to the 2.0’s “You vs. You” and if your going to do something do it to the best of your ability. Don’t compare yourself to others because God has blessed us each with different gifts.  Find your gifts and use them for God’s glory.

For the month of June, Fusion will move to Walter Elisha Park.  We will 2 simultaneous workouts going for kids.  One for the younger 2.0’s and one for the Fusion age kids.

One wet gloomy morning 10 brave souls embarked on a recon mission for possibilities of finding new Thursday workout AO in the Rock hill area. Little did we know we would exceed our expectations, and in the process get one heck of beatdown from a true HIM, Posh.

We moseyed around the future AO finding different areas of operation and passing the Q stick from Pax to Pax and still couldn’t cover all the different pain stations this new AO provides…

With that being said, The new AO Site Q will be Posh our very own oldtowne site Q who will be transferring all his beatdown knowledge and leadership to this awsesome AO with unlimited possibilities.
He in turn will be handing over the keys to Monday’s Oldtowne Site to our very own celebrity news anchor Burgundy.. So the oldtowne reparation of being one of the toughest AOs in the region will go on with his leadership

Official Launch 5/26/2016

So come experience this new Thursday AO and get your beatdown fulliment at THE TAVERN

2674 Celanese RD #101, Rock Hill 29732

AYE!!! APACHE!!!

24 Pax posted at PHOP today. A couple Pax brought snacks for the Children’s Attention Home. We missed our team goal for snacks so we jump started the workout with 25 Burpees. Accept the challenge of bringing food for the children in our community.

The Thang.

• COP: SSH (30x), IW (20x), WM (15x), Fast Squats (15x), MC (20x), Parker Peters (15x) and Dying Coach (15x).

• Mosey to a corner of the building for pyramids at each station/corner of the church with Heels to Heavens, Diamond Merkins, Donkey Kicks in increments of 5 until you hit 15 repetitions then countdown to 5 as a group. Run to each station.

• Mosey to the parking lot next to the church for a partner drill. One partner runs to the end of the parking lot and back while the other does reps LBCs, Wide Arm Merkins and Freddie Mercuries until 200 of each exercise is complete.

• COP: Scorpions (7x each side), Pepper Grinders (15x) and Extreme Moroccan Night Clubs (15x).

Moleskin:

One of the purposes of our lives is to build God’s kingdom. This objective is difficult to attain when we choose to stay in our comfort zones. Our comfort zones are the lifeboats that we cling onto when we’re flooded with life’s challenges.

Are you too complacent in the comforts of your lifeboat? Paul instructed soldiers to lose their lifeboats in Acts 27: 27 – 32.

Do we forget that others in our community are drowning in issues and gasping for air?

Get out of your lifeboat and build God’s kingdom.

#NoComfortZone  # NoLifeboat

Well – It’s that time again, Eagles Nest has become #Problematic and it’s time to add a new AO to the Rock Hill F3 quill. The #ExplorationCommittee completed form #390 and had the #GrowthAndPlanningCommittee review said form. After several back and forth’s a solid plan was in place. YHC & Bogey set a date with the concrete parking lot, got Apache started on our marketing campaign and away we went!

10 strong #HIMs joined YHC for a few minutes of tabata with a KB, dumbbell, homemade KB’s & CSPAN’s newest back scratcher. Bogey wrapped us up with #22Merkins to bring awareness to soldiers fighting demons most of us will never know and exploration of the AO – including some hills, a little time on the wall, a few burpees, a trip to #TractorSupply for some wheelbarrows and a very quick #5MinsOfMary.

COT included requests to lift up Packages father, Popeye’s mom, my M, friends fighting cancer (#CancerSucks) and I’m sure there are several I’ve forgotten.

NMM

What an honor to help lead a new AO for this region. The growth seen in RH over the past year has been great! It’s a blast being a part of it! I appreciate all that posted this morning!

Catfish … out!

started off a little different this morning ,, instead of the normal warm up, we  jumped straight into a 1 mile mossy which is out of the norm for me.. fat guys arnt suppose to run..  after a quick breather and a few words about second chances, we mossyed across the street to the library parking lot where we commenced to do 25 burpees an bear crawl to the next light pole all the way down the parking lot.. for a grand total of 110 burpees and about 100 yards of crawling, back to the ao for a quick ab lab , and the cot

Great showing from a great group of guys. It’s always fun to lead, even after being in and out with injuries it’s something I never want to miss.

Warm Up
SSH – 28
Mountain Climbers – 21
Low Slow Squats – 14

The Thang
Mosey over to Winthrop Fountain
SSH – 21
Mountain Climbers – 28
Low Slow Squats – 21

Mosey over to Winthrop Courtyard
SSH – 14
Mountain Climbers – 14
Low Slow Squats – 7

Mosey over to “Big Show” Amphitheater
SSH – 7
Mountain Climbers – 7
Low Slow Squats – 7

Split into Two Groups
Group One Runs “The Big Show”
On One Side Do 7 Squats, other side do 7 Merkins all the way to the top

Group Two Runs the Main Campus Courtyard Giant Lap
First Lap Seven Squats
Second Lap Seven Merkins
So on and so forth until team one reaches the top

Switch Activities group one takes Courtyard Run, Team two takes on “The Big Show”

Mosey on Back to COT

COT
Dynamic Stretching that I learned from Sasquatch, who is an amazing #HIM in case you did not know.

I spoke to Marriages as we continue in the 30 day marriage challenge of honoring our spouses.
I referenced Ecclesiastes 4:12 A Strand of Three Cords is not Easily Broken.
Remember to seek God as a couple as he is that third strand. Lean on him in the good times and the bad, and together seek him.
In order to be a better father be a great Husband to your wife, they live through your example.

F3 Rock Hill is growing fast, and with that comes new AO’s and new leaders. Over the next few months stretch yourselves. You will be called on to lead in F3, as you are called to do already in your daily life. Schrute and Italian Job spoke to this and how we can continue seeking to reach our community. We grow like a starfish, when one tentacle splits, it creates a brand new starfish. Be prepared to grow and do it with some great #HIM’s along the way.

Announcements
Children’s Attention Home is in need of more Male Leaders, continue to bring snacks out to the AO’s for the rest of the week. We had 117 snacks/drinks this morning!

Fastest 5K – 5/21 IT’S THIS SATURDAY PEOPLE

Hog and Coyote – 6/18

Check your email for additional announcements and details

Riddler Out!

Continuing on “The Marriage” theme we got into groups of two and you had to partner with someone who you don’t know and haven’t met and/or aren’t on the same page fitness wise. This is to help meet more PAX and push each other hard.

In the group of two you had to do merkins that add up 500 (so 500 merkins between two guys)

After 5 minutes we circled up and we did 25 SSH, 25 Mountain Climbers, 25 LBC’s, 25 Moroccan Nightclubs

Then we got with a new PAX (same rules applied as above) and you had to continue to do merkins that add up to 500

After 3 minutes we circled up and did 25 SSH, 25 Toy Soldiers, 25 Hello Dolly, 25 Imperial Walkers

We did 3 rounds of an Indian Run on the top deck of a parking lot. Wanted to find a running exercise where everyone could stay together and not get left behind.

“Hurricane” of Merkins. We circled up and did the sundial merkin (each PAX holds a plank and with their legs in the middle and you walk your hands around to 3, 6, 9 and 12 doing a merkin at each one). We listened to the song “Rock You Like a Hurricane” by the German rock band Scorpions and each time they said Hurricane you moved your hands to the 3, 6, 9 & 12 position doing a merkin. Remember Hurricane season begins June 1st!

It was great to see all the cars pulling in on such a hot and humid morning.  I haven’t lead 22 PAX in a long time, must be spring/summer.  I hope to see you all out there this winter when it’s 30 degrees, this is really my favorite time to post.   That’s really when you get to know a lot of the guys and really dig into the 2nd and 3rd F’s.  A short disclaimer and we took a short mosey over to the soccer field for warm up.

Carolina Dry Docks IC

Windmill IC

Morracan Night Clubs IC

We did a series of butt kickers, high knees, and karaoke on the way to the playground.

At the playground we counted off in 2’s and completed 3 series of exercises.

1’s 10 Pull ups while 2’s completed derkins. We completed 3 series of these

1’s 10 pull ups and 2’s 20 swing crunches. 3 series of these

1’s 10 toe ups and 2’s 20 squats. Only 2 series of these

So, I have started pushing myself to do things that I dislike not only in F3 but in everyday life.  Something has to be said for trying to reach out of my comfort zone and learn something new or get better at something you dislike.

That being said we did around a 40 yard burpee broad jump across the parking lot.  I also dislike pull ups, toe ups, derkins, and swing crunches.

I thought we would end the workout with some interval training since the Fast 5 is coming up so we stayed in our groups and ran around the carpool lane pushing our selves to run as fast as possible knowing we would have a recovery lap after we finished.  Completed 4 laps total, 2 fast and 2 slow. Great job all and it was a pleasure to lead the Ranch again this morning. Thanks Spider Man.

Announcements:

Fast 5 at Fort Mill High School. Sign up!!

24 Hours of Booty Fundraiser to kick cancers butt. This is a great way to contribute to finding a cure for cancer and I know everyone has a story to share.  WE NEED YOUR HELP So please see me, Spider Man, or Sir Topham Hat for more information on donating or riding to kick cancer.

Bring drinks and snacks to your AO’s to donate to children.

Prayers and Praises:

To F3 Olive for the loss of his 8 year old daughter suddenly.

Smokey’s family and daughter

Praise to Sasquatch’s Mom for winning the Leader of the year in Mental Health Award in NY. There is only one award giving yearly so T-Claps to Sasquatch’s Mom!

Prayers to Senator Tressels father in-law and a quick recovery from the fall and pneumonia.

“I do it myself”

Cerrano

I am sure many of you will remember the short story from high school called The Lottery.

It’s about a town who every year held a lottery.  Suspense built as the reader was kept in the dark as to the prize until the end – when the ‘winner’ was stoned to death by the rest of the townspeople.

What does this have to do with the Fast 5?

Anchorman has (shockingly!) not been asked to join a team, and since he’s one of the organizers of this whole thing we felt that was a tragedy.

Sooooo….

When you show up next Saturday you’ll be given a ticket.  If your ticket is picked, you don’t run and Anchorman takes your place.

Have you ever wanted to not win so much in your life?

#damnitsgoodtobeagangsta