Add a little fun to your life…

  • QIC: Italian Job and Pusher
  • When: 12/12/15
  • Pax: Apache, Admiral, Limp Biscuit, Peach, Bogey, Turbine, Toro, Spitz, Sweeper, Smiley Face, Burgandy
  • Posted In: Uncategorized

13 Men gathered at the Patriot today to enjoy some pain and maybe have a little fun together. This week Italian Job had been traveling to NY and he noticed how everyone is so busy in the Big Apple and no one seems to be having fun. You see, without a little fun with your family and friends, then you can forget what you are working for. In addition, you will wake up one day and wished you had experience life a little more. As the old saying goes, “nobody ever says on their deathbed, i wish I would have worked more!”

With that in mind, lets mosey

Mosey to baseball field parking lot – COP – mumble chatter galore!

SSH x30

IW x 20

Windmills x 12

Burpees x 10 OYO

CDD x 20

Mt Climbers x 20

Night Clubs x 30

Burpees x 10 OYO

Mosey to playground

Playground laps – bear crawls/lunge walks

Dips x 20

Step ups x 20

Lap around the lot

Playground laps

Dips x 25

Step Ups x 25

Mosey to football field – Merkins/LBCs until the 6 arrived

Hand off to Italian Job

Teams of 6 play flag football for 30 minutes….Fun!

Final Score: 35 to 17 (Bad guys)

The real winner is that no one pulled a hamstring!

Moleskin

In light of IJ’s comments about fun, below is a link to a presentation from my Dad to a group of perspective new SC principals who were studying at USC. Its a long video but let me suggest you start it at 31:24 and 1:39:00 which echo many of the sentiments expressed this morning.

https://www.youtube.com/eJuDfhqoXR0

Limp Biscuit brought his 71 year old dad, John Prescott, out today on his birthday. We named him “The Admiral”. He was able to keep pace throughout the workout, scored a TD in flag football and promised to come back for another workout. What an inspiration!

Announcements

12/19 – Christmas Party

1/9 – Joe Davis Run

2/20 – The Yeti

As always, it is a pleasure to join this AO. This is a great group of guys and I love to lead with Italian Job. Put me on the calendar for 2016!

 

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Stoplight Party ….AKA Chinese Firedrill

  • QIC: Turbine
  • When: 11/24/15
  • Pax: Apache, Bogey, Burgundy, Catfish, Gauge, Posh, SGT York, Smiley Face, River Rat, and The Riddler.
  • Posted In: Uncategorized

A brisk 29 degrees F could not keep 10 strong from joining YHC.

The Thang

Being somewhat chilly, it was a good idea to ensure we had some proper stretching.

  • Rights over Left, then opposite
  • Calf stretch
  • Butterfly stretches

Then the Mosey began! We ventured 1 mile from AO, hitting 6 stoplights along the way. Each stoplight had a small pain party that all dearly enjoyed:

  1. 10 Bobby Hurleys (Turbine Fav)
  2. Mad dash through second redlight
  3. 30 LBCs
  4. 40 Merkins
  5. 10 Burpees
  6.  40 Squats

TURNAROUND- The PAX waited on the six, and I was again amazed at the determination of these men. So went backwards! :

  1. 40 more Squats
  2. 10 more Burpees
  3. 40 more Merkins
  4. 30 more LBCs
  5. 40 Dips this time through!
  6. 10 more Bobby Hurleys

I must say the PAX had a smoking pace this morning, as we ran 2 miles with the pain stations above, and arrived back at the AO ahead of schedule!

Ended the Workout with 10 minutes of Mary. Nice choices made by all, and especially Apache with the “Thankful Plank”; having each PAX name what they were thankful for. Nice touch by Posh, as he was thankful the plank was over! Great mention of M’s, 2.0’s, Family, F3 Brothers, Jobs, Father In Laws, and Home.

COT – Discussed this is the week to be thankful. Colossians 3:17 (NIV) – And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Prayer: Lifted up our brother Gulfstream and his family with the passing of his Mother In Law.

Honored to lead these men this morning.

Turbine out!

 

 

 

 

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Man Up at ManU

  • QIC: The Riddler
  • When: 11/10/15
  • Pax: Apache, River Rat, Boots, The Riddler, Smiley Face, Good Neighbor, Burgundy
  • Posted In: Uncategorized

7 men showed for a solid gloom at ManU. Over the last few days I have been nursing a knee that has been very uncomfortable. However being a QIC, I wanted to make sure the Pax got a good workout.

The Thang

Mosey To our favorite fountain
Warm-Up
25 Moroccan Night Clubs
25 Side Straddle Hops
25 Merkins
25 Moutain Climbers

Work out
Mosey Around and down the hill of ManU
Bear Crawls across Apps Taps and Wraps parking lot.

Mosey back over to large parking lot

Partner Up
One Partner runs across parking lot, performs 20 merkins and runs back

Other partner performs sequence of exercises

300 Carolina Dry Docks
200 LBC’s
100 Squat’s

Run across parking lot with partner perform 5 burpees and return back to COT.

Run around full parking lot

Time Remaining Perform Bring Sally Up.

20 side straddle hops

Let’s hope this knee stays together, good job to all the Pax that came out to the gloom this morning.

The Riddler

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The Foundation: An approach for 2016 Planning #HIM

It’s not an accident.  Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith.  In many cases, this starts with asking questions like, “What do I believe?  What do I value? What is important to me?  Is there more than just writing a mortgage check?  Who can I share the things that concern me, scare me, or challenge me?”  These questions drive a man to assess his measure of impact in the world around him.

This year as I wrap up Thanksgiving and move into the heart of the holidays, I’m implementing a process called T.A.P. Thankfulness, Awareness, and Planning. Each year, Thanksgiving comes and goes, I spend some time being thankful and then as most people, we move on and race to the end of the year. Something struck me recently about the fact that even my act of thankfulness might need an overhaul.

In September, I joined a group of 11 F3 men from The Fort who had the privilege of traveling to Colombia, South America to spend time with a wonderful group of people who live in some of the toughest, most remote areas of the desert. They are called the Wayuu. At the time, they had not had rain for nearly a year. Imagine a place where just the basics for survival are a luxury.

On this trip, I encountered one of the most genuine acts of hospitality I’ve experienced. One particular day, as we spent time with 100+ of their men, women, and children in their community, they asked a group of 10 Americans, to sit down in their only shade, in their only chairs, and hauled out one of their most prized goats for us. They killed and cooked a gracious meal for us. They had their daughters serve us. They insisted that we eat first. They stood outside the shade watching as we enjoyed our meal.

What struck me about this was they were so grateful and thankful that we could enjoy this cherished meal before they would even eat. They were happy to see us happy. They watched as we ate their very best. These people had nothing, yet had everything. They gave to us from a place that expected nothing in return except our happiness. There is a song with a line in it, “Have you ever wondered what it is like to give when there is nothing in your hand?” I know I saw and felt that for the first time in my life. The experience was so moving, I sat there trying to eat with tears in my eyes, in awe of their thankfulness and gratefulness for what they had and how they could share it with us.

My perspective has shifted on Thankfulness. I don’t do it well. But I think I know now how to approach it. It is an attitude of my heart. It is a state of mind and soul that allows me to see the world bigger than me. It is opening my eyes to new experiences, perspectives, and opportunities. It is in essence, mindfulness.

So, this year, as I move through Thankfulness, I will then continue into a process of Awareness. Awareness of those areas in my life personally, professionally, and beyond that need me to think differently. What are those 2 or 3 things if I took them out of my life would simplify or make it better? What are those 2 or 3 things if I added would enrich and open new doors?

Planning will soon follow as I reach the end of the year and develop intentional, meaningful, and impactful goals for 2016. Goals that when I’m done reading them I can answer the question, “So That….” If I can’t answer the question after writing a goal with a “So That” that makes sense, then I probably need a different goal.

T. A. P. is a process that I’ve borrowed from our Navy Seals.  The “Double Tap” is a signature of their firing on targets.  First round for penetration, Second for impact.  Every squeeze of the trigger is intentional.  No Spraying and Praying.  High Impact Men do the same.  They pick select targets in life.  They reflect but most importantly, they act.   When they act it is intentional and for maximum effect.

Use this process of T.A.P. in your life.  Do you have someone in your life to lock shields and hold you accountable?  Who are you sharing those things that you have become aware in your life that you need to take out?  What do you need to add?  Who is going to ask if you’ve done that work that you said you would do?

So take this process as I’ve outlined above and share it with a fellow PAX.  “As Iron sharpens Iron, so one man sharpens another”  This requires action and friction.

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Under the weather Q pushes through

  • QIC: Trucker & Fishsticks
  • When: 12/05/15
  • Pax: Trucker, Fishsticks, cornhole, geicko, howitzer, gears, decibel, change order, maximus, spiderman, sen tressel, spark plug
  • Posted In: Uncategorized

Accountability is one of the founding foundations of F3. YHC knew the night before that a severe sinus infection wouldn’t put me down from Q’ing my favorite AO. The weinke started a week ago with some good oldies. When Fishsticks volunteered to take the second half, no one knew what to expect. As we gathered around waiting for the clock to hit 6:30am a Welcome Back Kotter showed up: Spark Plug! it was great to see Spark Plug post again. Informed the PAX that YHC could loose his voice so accountability will be called upon. So off we go:

Quick jog to center of parking lot for COP:
Windmills
Imperial Walkers
Squats
SSH
Merkins
(some mumble chatter by PAX on YHN inability to keep a cadence)

Partnered up and lined up at end of parking lot.
Partners had to do a combined 100 right leg scorpion merkins, 100 left leg scorpion merkins, and 150 squats while alternating running to end of parking lot and back.
Circled up for old favorite: Jack Webbs 1/4 to 10
Flutter webbs (5 flutter kicks, hold for 5, 10 flutter kicks, hold for 5, you get the idea…)
LBC webs
Holly dollys

Ran out of time for 4 corners….so passed the baton over to Fishsticks

As the PAX strolled into the baseball field, we noticed Fishsticks broke out a spinning wheel. Exercises ranged from merkins, to burpees, to CCD, to LBC, to running a lap around park. 1 PAX spinned the wheel, all PAX did the exercises, then ran the length of the field and back. YHC couldn’t tell you how many times we spun the wheel since YHC couldn’t breath.

Appreciate the PAX showing accountability and encouraging everyone to push through. Always enjoy Q at Alcatraz!

COT
Announcements included Xmas party registration, Joe Davis run, and Childrens Attention Home. Prayers for Change Order grandfather-in law, Decible 2.0.

Trucker

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Push ups and pull ups in the Hot box (parking garage)

  • QIC: Tinker Toy
  • When: 12/07/15
  • Pax: Swamp Fox, Mailman, Shrute, Burgundy, Posh, River Rat, Italian Job, Boots, Sergent York, Tinker Toy (Q)
  • Posted In: Uncategorized

The Thang

Warm up

Mozy to Jimmy Johns
Run to top of Stairs

Freedom center stairs
Run up steps-stadium style
Reverse bear crawl up stairs and back down

Mozy to fountain
SSHx25
IWx20
MCx20
Merkinx10

Mozy to parking deck
Partner up-Reason to partner up is to push each other, but also to help ensure proper form on exercises

Per level
Pull ups X 10
Clap push ups X 10
Jump squats X 20
Fly push ups X 10
Side tri rise X 15/side
Dive bombers X 10

Mozy to amphitheater
Partner wheelbarrow push ups up the stands (5,4,3,2,1 per respective levels)

COT
Just as when each man partnered up for the exercises for physical growth, we must as #HIM, partner as brothers to encourage, hold each other accountable when we see a brother in sin, ect… The biblical mandate behind this is found in Matthew 7:3-5, which is often misinterpreted. Verses 1-2 speak of not judging other (this is referencing not judging those that don’t claim the name of Christ as Savior, not followers of Christ). Verses 3-5 speak to those claiming Christ as their Lord and Savior. Christ tells us that when we claim His name, then we give an open pass for not only Christ to become entrenched in our life, but also our fellow brothers in Christ. The mandate is to first ” get the plank out of our own eye” (confess our sins first) then we can go to our brother with “the speck in his eye.” It is clear, if we are followers of Christ, we are commanded to hold each other accountable, but we must first have our lives cleansed from the sins we have, then and only then can we confront our brothers, in love, of their sins. As I mentioned above, verses 3-5, in proper context, are for followers of Christ, not unbelievers; therefore, it is not judgment, biblically speaking, it is proper spiritual discernment.

May we all be willing to be that man that loves his brother enough to encourage him, confront him, and help restore him AND may we all be willing to accept this accountability too.

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The Arsenal – Cake Boss’ 12 Days of Pain

  • QIC: Cake Boss
  • When: 12/03/15
  • Pax: Ringer, Beast, General, Rebel, CoPay, Heisman, Bird Cage, Fire Hazard, 1 Niner, Cake Boss
  • Posted In: Uncategorized

10 PAX came to the Arsenal in the gloom of this Thursday morn. It was a gorgeous gloom in the 40’s as the school busses were warming up and the smell of diesel filled the air, the PAX were all present and away we went.

I started us off with a Prayer for the victims and families of the shooting in California. This chaos can only end with a revival towards God and his will for our lives. If our country and culture does not turn to him and stop our senseless direction away from him, this will continue. Prayer for peace and revivals in God’s will.

The thang:

Mosey to Bus parking lot only to mosey back away from them as the noise and smell choked us out:

20 Windmills, 20 Imperial Walkers, 20 Squats, 10 Merkins, Mosey to Football practice field, 20 Sumo Squats

YHC talked about purpose and how we think we need some grand plan or reason to get out of bed, and we all do, but sometimes we need to think about the smaller compartments in our life. The Marriage, the kids and even the job that might not seem perfect, but it does provide. Find the purpose we are looking for in those individual areas first and the overall purpose will come from them.

Do the exercise and then run 50 yards and do previous exercise then next and each time run 50 and add an exercise.

1 Merkin

2 bombjacks

3 Russian twists

4 Freddy Mercuries

5 burpees

6 Squats

7 LBCs

8 Plankjacks

9 Diamond Merkins

10 Donkey Kicks

11 Jomping lunges

12 Monkey Humpers

Mosey to the Dragons Back

5 rounds of

1 burpee at bottom, 2 bombjacks in middle, 3 LBCs at the top

Wall sit on dugout to collect self before splashing merlot – 1 niner 10 count please!

Hit the bleachers for 20 dips and 20 derkins

Mosey to Parking Lot in front of school

Suicides, 3 rounds and a bear crawl under the barricades on the way back each time….fun times!!

COT:

10 PAX did great work today. Not too much chatter out there. Was great to see Heisman after being attacked by something that bit him 9 times and landed him in the ER. I would have made up a story of a bear or coyote wrestling match and having to get bandaged up…..but whatever works!

Prayers for California and our country during this chaos. Prayers for 1 niner and job search and new baby on the way. Prayers for relationships in families and safe travels for Rebel’s M and swim team.

Thanks Pebbles for having me. Love Indianland and the great PAX we have there.

Cake Boss!

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Shoulders and Legs day at PHOP

  • QIC: Bogey
  • When: 12/02/15
  • Pax: The Riddler, River Rat, Apache, Boots
  • Posted In: Uncategorized

I had the privilege of Qing at PHOP this morning alongside the great men of the Rock Hill F3. I also had the privilege of getting to the AO 1 min late due to some bad chicken and Pad Thai!….. The Gamecock fans had plenty to do for that 1 minute since they bet 50 burpies that Carolina would win……

Once the loyal fans got done with their payment we took off on a Mosey into the Norwood Ridge Mountains.

First stop was the clubhouse for some back and forth. 25 squats – lunge across parking lot – 25 merkins – lunge back. Rinse and repeat with 20, 15, 25

Mosey over the rock wall for wall sit – merkin relay. Pax do wall sit, first pax does 15 merkins and moves down to the end. Next pax goes until we have reached the end of the wall. Indian wall sit?

Mosey to the bottom of the mountain and then mosey straight up the mountain. 50 Low……slow…..squats and 20 Imperial walkers

Mosey back down the mountain and stopped at the bottom for 50 slow count merkins.

Mosey back to COT for 100 SSH varying speeds and more merkins with some planks to finish off the workout.

 

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Stretching is goooooood…

  • QIC: Popeye
  • When: 11/30/15
  • Pax: Italian Job, Apache, Burgundy, Cake Boss, Posh, Double D, Mail Man, Good Neighbor, Sgt York, Tinker Toy, River Rat, Shrute
  • Posted In: Uncategorized

For the last day of November I am thankful that all of the PAX that decided to brave the rain to come to #OldTown and burn some Thanksgiving calories with YHC.

Before the start the PAX huddled under the Wells Fargo ATM cover to stay dry.  At 0515 we moseyed to the parking deck at a fairly fast pace to keep the rain from soaking us.

Once in the safe confines of the hot box I figured we didn’t stretch enough… you’re welcome CSPAN.

WARM UP:

Stretch –
15 second each
Touch Toes – Right leg over left, left leg over right – hamies – quads, etc…
  • IW X15
  • Mr Miyagi’s – Back bows X15 ( Made this one up to try and help strengthen our lower backs. Preformed by keeping your legs straight and bow at the waist. “EYE always look eye!”
  • WindMill X15
  • MNC X15
  • Merkins X15
  • Osprey’s X15 – (This is a big circle MNC named after the V-22 Osprey aircraft)
  • SSH X15
THE THANG
Run ramp to each level –
  • 10 Squats
  • 10 Pull ups (Use ledge) use a partner spotter. This had a bit of mumble chatter, and some folks like YHC needed two spotters to complete the pull-up task.
  • 10 Merkins
  • 10 Calf raises
  • Run down the steps
Rinse and Repeat but…
  • Round two drop the pullups, but Nur the ramps
  • Round three drop the calf raises Run the ramps
  • Round four Drop the Squats, but Nur the ramps
Wait for the 6 10 count
To keep the PAX dry & out of the rain the next evolution was an #Omaha at the level one ramp versus going to the city hall
Run the ramp to the top
  • 10 Merkins
  • 10 Squats
  • 10 calf raises
  • 10 wide arm merkins

Mosey back to the COT

Thank you men for allowing me to lead today.

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2016 BRR – Pre-Blast #1

  • QIC: WWL
  • When: 9/9-10/16
  • Pax: F3 Nation
  • Posted In: Uncategorized

Pax,

It maybe holiday season as you sit back, enjoy those Turkey Day leftovers, look forward to taking those built-up vacation days you either use or lose, and start to work on your Santa Wish List. But it is also 284 days until the 2016 Blue Ridge Relay (September 9-10, 2016)!

You may be wondering why you are even reading a pre-blast about an even that is more than 9 months away… which is a valid question… But registration for the 2016 event opens on December 1st (Tuesday next week)!

Which means you need to start thinking about your team; will you repeat the roster from 2015, rope in a recent FNG, help an expansion group form a team, step up to a 6 man team, help your region organize, the CSAUP options are endless.

BRR expanded the teams to 160 and the cap was met in Early May 2015.

Highly encouraged to register early! Each year F3 continues to grow in participation and dominate the field, 2016 is expecting the same:

  • 2011: 2 F3 teams (18 pax)
  • 2012: 5 F3 teams (48 pax)
  • 2013: 15 F3 teams (70 pax)
  • 2014: 31 F3 teams (>300 pax)
  • 2015: 54 F3 team (>500 pax)
  • 2016: 600…700.. pax??

T-Claps to Freeloader and all the Regional Q’s who helped organize logistics and push out communications, a lot of coordination goes into 500+ pax!

We’ll get more organized with information and regional Qs as we get into 2016, but for now, just start talking up with FNGs, encourage new AOs to participate and EHing your brothers.

BRR is arguably the best CSAUP event, I mean 209 miles (12-40+miles per person), 30+ hours in a van, endless quality 2ndF and enough trash talking to last you until the next CSAUP event.

Link to BRR’s website for more info: http://blueridgerelay.com/

If you are a interested in leading your region as a Regional Q or you want to get a new Region involved, please shoot me an email at Justin.LaRoche@yahoo.com or twitter- @jclaroche2

That’s all for now and be sure to ask Santa for a new Garmin watch.

WorldWide Leader (WWL)

 

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