It was a cold and wet morning, and the wind was strong. So strong in fact that the wind felt like small ice blast to the legs. Still even in the frost bit rain Seven men showed for a Riddler style Beatdown.

We started under the Wells Fargo ATM drive thru with many men hidden behind walls to take cover from the rain and blasting wind. We began our journey with a mosey over to the old hot box. Today was the first time I heard Pax asking to head to the parking deck.

For-warning, we put in work this morning!

The Thang

We began in the deck with a warmup:
15 SSH
10 Windmills
10 Moroccan Night Clubs

Went up one side of the deck – Let the pain begin…
Burpees OYO 10

Next side
Bear Crawl to next level
Burpees OYO 10

Up to Next Level
Flying Squirrels 10 OYO

Side Plank Crawl up next level – Get in plank position and move sideways up the deck.
Derkins 10 OYO

Bear Crawl up to next level
Burpees OYO 10

Mosey up side level
Prison Cell Burpees OYO 10

Side Plank crawl up to the next level
Wall Burpees OYO 10

Lunge Walk Twist up to the next level
Burpees OYO 10
Wheel Of Merkins 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level
Side Plank up one level

Low Slow Squats 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level
Side Plank up one level

Wheel of Merkins 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level
Side Plank up one level

Burpees OYO 10

Side Gallup down one level
Side Gallup back up one level
Backwards run down one level

Burpees OYO 10

Bear Crawl Across Level
Side Plank Crawl Down a level
Low Slow Squats 10

Bear Crawl across a level
Side Plank Crawl down a level

Mosey Down all the way to the bottom to pick up River Rat’s Jacket

Mosey back up one level and head off through the cold and the rain to the COT.

COT
Prayers go out to Mail Man’s and Tinker Toy’s Pastor’s Wife. She is dealing with Cancer and they are trying another round of Chemo to try and help her through at least Christmas.
Also this past Sunday was Orphan Sunday, we are praying that as men of F3 that we continue to step up and be leaders. Children and families need great role models, extend your reach. Join Tinker Toy and M on Wednesday Nights at 6 here in Rock Hill at the Children’s Attention Home.

In Closing
Hope you made it through the whole workout, proud of these men that came out and crushed it at OLD TOWN!

Seem you in the Gloom

The Riddler

It was a fine Sunday morning, the wind was moving, air was cold and it was STILL RAINING!
Four Gathered at the starting spot, and we were off on our new route. Apache was quick to fill us in on the launch of the Knoxville Tennessee AO.

We were able to feel the burn as we approached our downhill descent down dave lyle. We hit three mills as we headed towards the Catawba Reservation. However we suddenly took a detour and were given a fly by tour of Winchester’s birth place, and where he still lives today.

With that said we took another downhill turn we continued, then back up hill. As we were approaching our return we hit five miles. So we took a detour down into F3Smiley’s neighborhood. Apache gave a loud yell to see if we could wake our fellow F3 brother. No luck there.

So we made our pass back to the AO, hitting under the six miles in less than one hour. We were battle tested and all 4 men powered through the full run! We completed a full 6.39 miles in about 55 minutes.

Apache led us out in prayer for our churches, and all of our community.

Good Job Boy’s!

Riddler Out!

Well it was another Soggy morning, however three brave men showed for a good beatdown at PHOP.

The Thang

Warm Up
20 SSH
10 Windmills
10 Low Slow Squats
20 Mountain Climbers

The Beatdown
The great thing about PHOP is not only the massive amount of land, but also the amazing hills in the neighborhood across the street. Sergeant York decided to take advantage of this neighborhood for a good nice mosey routine, with some killer ab workouts in between.

Start a strong pace from PHOP to across the street continue the run around the whole neighborhood. Once one lap was complete we added some fun:

Started off with the following
40 Flutter Kicks Double Count
40 Freddie Mercuries Double Count
40 LBC’s Single Count

Take a strong pace up the hills and around the full neighborhood.

Return and rinse/repeat lower by 10.
30 Flutter Kicks Double Count
30 Freddie Mercuries Double Count
30 LBC’s Single Count

Take a strong pace up the hills and around the full neighborhood. At this point the hills started to seem longer than the first two laps. However we all remembered what Apache says during the Hills of Gloom, “DO NOT STOP!”.

Return and rinse/repeat lower by 10.
20 Flutter Kicks Double Count
20 Freddie Mercuries Double Count
20 LBC’s Single Count

Take a strong pace up the hills and around the full neighborhood. We began our downhill talking about the Yeti(Which if you have not heard of this, keep an eye on twitter. Also spoke about the Joe Davis Run(Sign up and join us for a good 10k).

Return and rinse/repeat lower by 10.
10 Flutter Kicks Double Count
10 Freddie Mercuries Double Count
10 LBC’s Single Count

We then took our Pace and headed back towards PHOP. Once we made it back we still had time on the clock, even though we had to play frogger with cars crossing the street, in the dark.

Circle up into a plank position
6 inches – 10 count by Sergeant York
Plank – 10 count by Sergeant York
6 inches – 10 count by The Riddler
Plank – 10 count by The Riddler
6 inches – 10 count by Italian Job
Plank – 10 count by Italian Job

COT
Prayers for marriages, NRHC had a great sermon this past week from Ephesians on serving in marriage. Also several of our brothers are IR, and a few have dropped off over the last few weeks. Take some time to reach out to those we have not seen in a bit. Welcome Back Cotter Week is coming, bring some old Pax, and some FNG’s Winter is the best time to be in F3.

Let’s Get Better Together, Leaders Leading Leaders.

The Riddler OUT!

Date:  February 20th, 2016
Time: 6:00 AM Yeti (Running) / 7:00 AM Iceman (Run/Bike) – Bikes to Coop by 6:30 AM

Begin: Pantheon
End: Pantheon

Because we don’t have enough stupid things to do during the winter, The Fort will be hosting its newest CSAUP for the season, “The Yeti”.  The Yeti is an excuse for you to start training in an effort to reduce the extra lbs you put on over the holidays.  The Yeti, or Abominable Snowman, is an ape-like creature that is taller than your average human, not unlike an F3 man.  This event will consist of 17+ miles of running and biking and feature multiple pain stations beginning at Pantheon and ultimately concluding at Pantheon.  Don’t fool yourself!  It will be awful and it will be cold!  There will be no trophy!  Only the knowledge that you completed this CSAUP with your fellow F3 brothers. You can participate in several ways.

Yeti:        Solo Run (17.5 mi)
Iceman:  Solo Run (6.5 mi) & Bike (11.0 mi)
Relay:     2 Man Relay (Run and Bike 1 leg each)
Relay:     2 Man Running Relay (Run 2 legs each)
Support: Support the Pax with Hydration Stations along the route

Sign Up Here for The Yeti! Need a decent count for the event!

As of now, the plan is to complete the following route but is subject to change based on the Qs mood.

Route
Run: Pantheon to Ballroom: 3.0 miles
Run: Ballroom to Coop: 3.5 miles (6.5 mi run)
Bike: Coop to Run N Gun: 6.0 miles
Bike: Run N Gun to Pantheon: 5.5 (11.5 bike)
Total: 18.0 miles

Here is a map of the route

Here is a MAP for you Endomondo users

Pain Stations (Approx 15 minutes each station)
1. Pantheon
2. Ballroom
3. Coop (Bike exchange at The Coop)
4. Run N Gun
5. Finish at Pantheon

Shirts will be available prior to the event (see link below).  I predict long sleeve to be popular this time of year.  Keep an eye out on the Twitter Machine for updates.  This is CSAUP gentlemen!  HC Now!

Click HERE to order your Yeti gear before it’s gone! (It’s Gone)

2nd F following the event at Fort Mill BBQ

Zima

We had a good showing of men this morning for a good Eagles Nest Worthy workout. Wanted to workout some arms and obliques today. Popeye and Turbine made their much anticipated return from IR. Welcome back boys!

The thang:
Warmup
Seal Jacks 10
Plank jacks 20
Mountain Climbers 20
Spiderman push up 10 each leg
Moroccan night clubs 20

Mosey to the Winthrop Fountain
Plank-Knee ups and all pax move two to the right circle around the fountain until you return to starting point.
Side Plank – forearm down to the ground and side dip 10 second count both sides.

Mosey to front of Winthrop
Dips 20 in front of Brown Hall

Mosey to Lights in the middle of campus
9 lights
Side crab down to each light partner-up slap hands on each side movement.
At each light perform 10 Carolinas dry docks with partner

20 Bear Crunches – flip over into crab position – right knee to left elbow arm held back switch to left knee to right elbow

Mosey to Circle Down Hill
Plank up
Each person bear crawl to pavement and back to plank, whole rest of the group does a low plank.

Mosey to backside of Winthrop
On the Ramp we did 20 pull ups OYO

Mosey to walls outside Winthrop Fitness Center
Bear crawl up stairs
Burpees wall walk up x10
Each walk up the walk was five seconds up then five seconds down. Wall push up in the middle. Lots of pain 🙂

Mosey to front of residence hall AKA Winthrop Art
Plank-Knee ups and all pax move two to the right circle around the statue until you return to starting point. Knee to alternating elbow right to left, left to right.

Mosey back to AO
Two sets of stairs, why not bear crawl up one, and reverse bear crawl down the other.

Continued Mosey back to AO

Wrap up time permitted a last little exercise
Jack webs 50
15 merkins

Closing
Prayers for injured, lots of events coming up check newsletter.

Early morning hills of gloom and the smell of bacon coming from the grill of Hardees and then it happen the sound of my truck door shutting and thinking YHC just locked his keys in his truck!!! But who needs keys when you live a mile from the AO

THE THANG!!!!!

5 pax showed up discussed mileage and speed and decided walker would lead the pack with the run and was informed cheeto was on the way so 4 of us set out with Winchester hanging back for cheeto.

1st mile was our warm up and went really well with us passing cheeto driving by to the AO, but no worries we know the speed of him and Winchester. and by mile marker 3 they had caught me and the riddler and heading toward walker and catfish who was show amazing speed and form.

The riddler was great to run with and discussed his Halloween outfit from the night before and something about spandex. And I quickly changed the subject to The Joe Davis 10k. And possible training for future Marathon.

Its amazing how running and spending that quality time with your brothers of the gloom, you can discuss and come to common ground on all types of daily issues, we as High Impact Males,  go through but don’t have the outlets to get the issues off their chest.

We ended up running just under 6.5 miles under 1 hour. The hills of gloom PAX have came along from getting 4 miles in an hour and now getting over 6…. I’m super Proud of the F3nation group for giving us the opportunity and guidance to start an AO and maintain it in way fitting for true leaders…

In closing Catfish closed us out in a great prayer and Sent us on our way to our respected worship.

The mile splits:

mile 1 8:53

mile 2 8:57

mile 3 9:16

mile 4 8:30

mile 5 9:17

mile 6 9:36

Extra credit for YHC for locking his keys

mile 7 7:55

mile 8 7:58

LOCATION: THE RESERVATION-

Indian Land Elementary : 4137 Dobys Bridge Rd, Fort Mill, SC 29707

TIME : 0630 TO APPROX 1000 (depending on attendance) *

*Please note that the course take approximately 8 to 10 minutes to complete. You may come anytime between 630 and 1000 to run and are not required to attend the entire event. 

Saturday 12/12/2015, will be the fifth installment of the gladiator games.  We had a great event during GG IV with three regions represented (metro, ft mill, and south charlotte).  I would love to see Mecca, Columbia, Lake Murray, Lexington, Gashouse, ect show up! Trust me, it’s worth the trip!

The course is designed to test you ability to perform functional movements in succession with all out effort. The movements will include: push, pull, drag, carry, scramble, lift, throw, etc. This course was deigned to slightly handicap the “light and fast” (So if you’re a meat-head or Clydesdale, come out and shine!)  The video attached is the course from GG IV in April.  I don’t anticipate too many changes to the course layout.

The estimated time to complete the course will be 6 to 10 min depending on your level of fitness. ALL ARE ENCOURAGED TO PARTICIPATE and multiple runs are permitted.

This is a timed event and your time will be posted in the back blast and ranked along with your competitors (unless you request otherwise).  If enough PAX participate, I will delegate divisions (ie Respect, Clydesdale, Featherweight, ect) so please encourage all PAX to come.  As always fell free to message me with comments, suggestions, or questions.

See you in the Gloom

On a brisk clear morning, YHC decided to go Old School and just focus on what Kettlebells are used for, straight up pounding iron. So as I was preaching about the words Maximus spoke about regarding killing complacency and working hard, Howitzer barreled into the AO and locked his keys in his Pilot. Talk about working hard, he was so excited about pumping some iron, he forgot about his keys. This week has been a challenging week for YHC on complacency and working hard to be the best father and husband. The words spoken by Maximus and David Chadwick struck a cord. So hopefully my tiny message about being a better person, knowing that the guy next to you is working harder (or #fartsacking) came across. And Plus, glad to see Chaser decided to post after a long sabbatical.

The Thang:
COP included IW, good mornings, windmills, squats, merkins (tried to have Chaser drop to his knees), SSHs.

Completed all KB workouts for 1 minute, then 30 second break. Went something like this:
-Knee Tar Nin Jas (SP?) with KB – crowd pleaser!! Oh and CSPAN requested we mossy to the grass for this one….what’s a little asphalt imbedded in your knees?
-Flutter kicks with chest press
-One arm row left arm
-One arm row right arm
-Upright Row
-Around the World
Run to end of parking lot and back
-Left arm single arm KB swing
-Right arm single arm KB swing
-KB merkin left
-KB merkin right
Run to end of parking lot and back
-two handed KB swing
-two handed curl
-tow handed tri-extension
-bent over row
Run to end of parking lot and back
-LBC with leg raises every 5 count
-LBC Webbs (5 LBC pause for 5 sec, increase by 5)
-Russian Twists
Run to end of parking lot and back
-5 KB burpees
-PAX choice for 5 minutes that included more KB burpees, 2 arm curls, and a few others I forget

Good to get the KB out again since I’ve been trying to run more (yuck – but need to get better so not 6). Glad to see 11 PAX come out as well.

Prayers to Dog Pound family, Longshanks WS buddy, and YHC family. Lots of announcements so read the weekly newsletter!!

Trucker

PAX-

What: Oyster Roast

When: Sunday November 8th 2pm-6pm

Where: Pitcairn Park Tega Cay

Why: 2nd F

Who: PAX, M’s ,2.0s

Click on sign up genius to for info and head count: http://www.signupgenius.com/go/10c0f4cafae2fa7fd0-2foyster

This will be a great first time 2nd F event.  Outdoors, grill, covered picnic tables, playground equipment.  BYOB and any extra food for your crew.