It was a rainy morning over at Padre’s House of Pain! However we had seven rough and tough Pax show up for a morning BeatDown.

Intro – Disclaimer

In Cadence
Moroccan night club 20
Imperial walkers 25
SSH 30

Mosey for a mile up to community near the church for some cul de sac loops back and forth

Back to PHOP for the riddle
What weighs 11 ounces and can be dangerous? A small handgun, fully loaded handguns general weigh around 11 ounces per my source(Google). So we loaded up the exercises in our Gun.

First person bear crawled up the steps of PHOP and performed 10 incline merkins, 10 Derkins and 10 dips, then bear crawled to the end of the line.

The rest of the Pax do as many of the exercise they have landed on. Then rotate just as a gun does after being fired, when the pax bear crawling returns move to the next bullet(cup).

Each Bullet(cup) had two exercises one on each side we performed Two rounds, with each pax getting through each Bullet(Cup).

Exercises on a bullet included:
Merkins
Wide Arm Merkins
Carolina Dry Docks
Burpees
Flying Squirrels
Parker Peters
Peter Parkers
Mountain Climbers
Plank Jacks
Run around PHOP(For a break in between)
Shoulder taps(or shower caps if you are Schrute and cannot read my hand writing)
Low Slow Squats
Diamond Merkins
Superman Dips(A Burgundy Staple)

After the bullets were fired, and our arms were tired, we finished with another run around PHOP. Then a dead sprint to COT.

With time left we needed more:
10 Low Slow Squats
20 Goofy’s (think climbing a ladder, without a ladder)
10 Moroccan NightClubs

COT
Talked about the lord bringing rain to the people of the desert who wandered for 40 years. He provides nourishment through rain in the form of mana, to those in need at the right time. Make sure to encourage those with the Third F – Faith. Put your trust in the lord and help others as he calls us to do.

Prayers
Apaches company is growing and shifting their business model. Change is occurring pray for continued growth for him as a schedule change may occur and he will not be able to attend F3 as much.

Pray for Amanda, a dear friend of River Rats, who is fighting life threatening Cancer.

Pray for Schrute as his day to day is becoming harder. Pressure at work to lessen and for him to continue to be positive.

Pray for Tinker Toy and Mailman’s pastor’s wife, as she continues the fight with Cancer. May they both continue to be leaders at their church as their pastors family is dealing with this rough period.

As always it was good to see all of those show up and join me in the gloom for a rainy experience. Pretty sure all of our shirts had a few buckets worth of water.

See you in the Gloom.

Aye

The Riddler

9 strong #HIM assembled this fine Tuesday morning at Winthrop University #eaglesnest

Disclaimer

Conditions were 50 degrees, dark, gloomy, very overcast, and not raining = Chaser is made of sugar…

And off we went…

Mosey to Library

10 Dips

10 Irkins

10 Derkins

Stretch-O-Rama

Follow the leader stair run = rinse and repeat

Peoples chair = left leg, right leg, hands out front, and hands above head

BTTW with 10 presses OYO

Mosey to Amphitheater

Partner up = wheelbarrow up and down stairs, flapjack + rinse and repeat

Mosey to the best walkway at any AO (about a ¼ mile long)

Arkloader series

Bear crawl and lunge walk swap at every light pole

Backwards run and walking toy soldier

Bunny hops and burpee broad jumps swap at every light pole (crowd pleaser)

Change to accumulator

At each light pole 5 LBC and 5 Flutter = increases by 5 counts of both exercises = total of 275 of both #AWFUL

Ran out of time…

Prayer & Praise

BOM

Naked Man Moleskin

Great morning with a very #FIT and lively group

Notes:

Appreciate Burgundy and York for pushing the pace #LarryBird

Appreciate Deacon & Italian Job for the deja’vu… seemed like a few summers ago at WEP #2ndF

T-Claps to Smiley for #RESPECT #Wardaddy

T-Claps to River Rat- awesome to see #HIM “all in” + he has drank the F3 Kool-Aid

I love Apache for being Apache…#Enthusiasm

Appreciate the Q invite from Catfish #HIM

Be a better man today than you were yesterday,

AYE!

CSPAN

Disclaimer

Warm up

15 SSH
15 IW
15 Merkins
15 MC
10 WM

Mozy to Freedom Center
Reverse bear crawl

Partner up

Mozy to parking deck

3 loops running to top on ramps and coming down steps to bottom level

Strength exercise quantities are all per person, not collective.

20 diamond merkins
30 wide merkins
30 regular merkins
20 CDD

3 loops on ramp

30 jump squat
30 jumping lunges
40 air squats

3 loops on ramp

It was a lot of running today and we started out partnering up. The purpose of partnering up was to get a brother that would push you past your physical limits and toward growth.
We need the same thing in our spiritual walk. We need a brother or brothers to push us toward Christ and growth in Christ. Someone who can call us out when we are lazy, and encourage us when we don’t think we can push any more. Scripture is clear in Proverbs 27:17 that we are to sharpen each other. This means we can’t sit back and not be involved in each other’s lives. Sharpening is active, not passive. Let us push each other into Christ and not allow the enemy of our souls to keep us in isolation.

“Iron sharpens iron, and one man sharpens another.”
‭‭Proverbs‬ ‭27:17‬ ‭ESV‬‬
http://bible.com/59/pro.27.17.esv

Disclaimer

Warm up
20 SSH
20 IW
10 Windmills
20 MC
20 CDD

Mozy to Manchester Park

Round 1
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
Run 1 lap around park pond

Round 2
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jumping Lunges
Run 1 lap around park pond

Round 3
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jumping Lunges
20 Chin Ups
20 Jump Squats
Run 1 lap around park pond

Round 4
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jumping Lunges
20 Chin Ups
20 Jump Squats
20 Clap Merkins
10 BTTW Merkins

Mozy back to COT.

Totals
30 Prison Cell Merkins
120 Jump Squats
60 Jumping Lunges
170 Various Merkins
120 Pull Ups
1.54 Miles of running

ANNOUNCEMENTS

PRAYER REQUESTS

James 1:2-4
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”
‭‭James‬ ‭1:2-4‬ ‭ESV‬‬
http://bible.com/59/jas.1.2-4.esv

As we went through a trial in the workout just to finish, let us remember that Scripture is clear, it is not a matter of “if” we will go through trials, but “when” we go through those trials. May we count it all “joy” in the midst of the tough times. “Joy” comes from resting in the promises of God to always be with His children and is eternal, “happiness” comes from what this world can offer us and is temporal. May we experience JOY.
WAY TO PUSH THROUGH MEN!! IT WAS TOUGH, BUT WITH BROTHERS BESIDE US WE CAN OVERCOME. WITH THE LORD ON OUR SIDE, WE CAN NOT JUST OVERCOME, BUT WE CAN CONQUER ANYTHING THROUGH HIM.

The lucky 13 crew including FNG (Kotter) and YHC headed out on a brisk “Apache” Sortie around the Armory AO.

Started out with the disclaimer and welcoming the FNG to the great F3 nation.

The warm up

All in cadence

SSH x 50

Merkins x 20

Mountain climbers x 10

The Thang

After warm up we paired up and the Apaches flew in formation (Indian run)   to the front in a very crazy Indian manner never leaving your six in a combat sortie…..

We reached our next Assigned operation and hovered around with a 10 count while YHC reloaded from his bag of tricks.

The YHC had 1 station(FARB) surrounded by 5 missions of operation for the team of “Apaches” “CAB” each mission was an exercise.. each pair of PAX were assigned a position with the center position being the reloading zone #1 PAX bear crawls 20 yards and back while other SSH and then switch position with other PAX and this activity was the counting mechanism for all other stations   … when the center position completed their mission the PAX would rotate clockwise with #5 going to the center position to get refueled and rearmed

#! position bell chest press / jump squats

#2 position bell wind mill / diamond mekins

#3 figure bell swing

#4 bell Russian twist

#5 two arm press / merkins

#6 center of circle bear crawl 20 yards one way 40 yards total  / SSH

Round #2

#1 position bell dead lift

#2 burbees / bomb jacks

#3 two arm bell press / merkins

#4 Bell squats

#5 wide arm / Carolina dry dock

#6 center of circle bear crawl 20 yards one way / 40 total / air chair and over head claps

After all pax completed their sorties we got us a ten count from Kotter (FNG) and circled up and had  howitzer come to the COP with his world famous (Space Invaders) over head clamp side step left and then right, two full circles… Very enjoyable for sure!! And then Zima was called in and of coarse 20 kettle bell Burbees.. These guys no how to welcome a new GUY….

Lined up on curp and did sprint work, 5 rounds….

Jail break back to COT because YHC don’t wear a watch and time flies when you having fun

COT

Discussed comfort zone and how we as #HIMs get called from our comfort zones and have to challenge ourselves to be the leader and roll model for our families and friends when called on.

Announcements/Praises/Prayers

Christmas party and pay up!!!! Contact Funhouse and pay your TAB!!! Dec.19

Prayers for families, families, families!!!!!!

And it was my pleasure Qing at the armory really outside my Comfort zone!!

Apache!!!!! Out!!!!

One word. Bacon! That’s all it took to get 60 plus Pax and their friends and family (100+ combined) out to the Fast 5 – The World’s Fastest 5K this past weekend. In all honesty it was probably the CSAUP aspect that dovetailed nicely with an opportunity at 2nd F with brothers and family. This is the glue of F3 and is a large part of why people show up and make things like this event successful. But to truly understand how bacon became involved and really get to the origin of this event, we need to go back to “Flight Plan” a month prior to the Blue Ridge Relay.

After an extremely crowded Flight Plan, several Pax were expressing their enthusiasm for the upcoming BRR. As #mumblechatter happens, the conversation went down many rabbit trails. One of those trails were some grumblings that there needed to be a relay race for #Clydesdales. Something shorter, less hilly and more manageable. The suggestion of a 5 man relay team running a 5K brought all sorts of laughter. But YHC, Anchorman and a few others saw potential and began to plan.

Through this planning process, we enlisted an Eastern European designer for the logo. Somehow “baton” became “bacon” and the rest is history. Bacon will be a part of this event forever, because bacon rules! Fast forward to event day! Lots of talk about 1K tapering, twitter traffic and a mystery team from @F3Area51, race day was upon us. A quick check in of teams at FMHS track (Thanks Skinner) and then…

The Thang:
Short Warmup led by Anchorman consisted of SSH, Windmills, Mountain Climbers, some stretching and 5 burpees just because.

BOM led by Anchorman

With some last minute additions to complete Bolt’s team, the race began. Each team consisted of 5 men (at least 1 needed to be Clydesdale or Respect! Status). Each man runs as hard as he can for 2.5 laps (approximately 1 K) and hands off the baton (rhythm stick or pound of bacon) to next team member. Continue until the team has completed the 5K. Clandestine SoBs killed it with a winning time of 16:27, or 5:08 minute miles, and took home the sweet hardware donated by Italian Job. Strong showing by all Pax. Teams and Times below:

Finish with BOM led by Anchorman

We followed the 5K up with a half lap fun run for the 2.0s. Kind of a spur of the moment thing but we’ll incorporate it into next year’s event. Everyone depart for Beef ‘o Bradys for Fun and Fellowship!

NMM
YHC and Anchorman had a great time putting this event together, but the true success of it lies with the Pax. A lot of Pax came through in helping us pull this off. Additionally, thanks to all the Pax who showed up and brought their families. The 2nd F is truly the glue of this organization!

So, what seemed like a fairly simple run turned into something a little more challenging. A lot of #mumblechatter about “that was harder than I expected” and “my lungs are burning” could be heard. And that’s awesome! A little mystery and a little pain to a CSAUP is always good. As with all CSAUP’s, when they’re done, the Pax are overcome with an emotion that could be considered “the blues”, as they have nothing to train or look forward to. But not to worry, “The Yeti” is coming! And with it comes the cold…and the pain…stay tuned!

Aye!
Zima and Anchorman

Click HERE to view pictures from the event!

• When: 10/10/15
• Where:  The Patriot
• QIC:  Burgundy and Walker
• The PAX: Utah, Turbine, Real Tree, Winchester, Peach, Corruption, Burgundy, Walker

8 strong men posted on a beautiful rainy morning.  The numbers were down but our hearts and bodies were strong as we worked hard for our brothers who were helping in Columbia or were taking care of other commitments.

The Thang:

Burgundy on Q 

Started with stretching, mosey to field 2, and circle up:

25 SSH (in cadence), 1 burpee,  25 merkins (in cadence), 1 burpee, 25 LBC (in cadence), 1 burpee, 25 squats (in cadence), 1 burpee, 20 Apollo Ono (in cadence), 1 burpee. I think we did another exercise followed by a burpee but can’t remember for sure.

Aggregate Work with Partner:

200 merkins with run (1 partner does exercise while partner runs length of field and back , then switch places)

200 squats (with running partner)

200 LBC (with running partner)

Handoff to Walker:

Starfish 40:  40 single count merkins and 40 single count body squats (oyo), run to corner, 40 fist merkins, run to COP, 40 body squats, run to corner, 40 wide arm merkins, run to COP, 40 body squats, run to corner, 40 diamond merkins, run to COP, 40 body squats, run to corner, 40 alternating arm merkins (20 with left hand forward, 20 with right hand forward), run to COP, 40 body squats.  Total merkins: 200    Total body squats: 200

Star fish 20: Same as above with 20 count.   Total merkins:  100     Total body squats:  100

COP:  Introduction of new type of merkin – right hand palm down with  back of left hand down – 10 single count (this type of merkin will strengthen the tendons on the side with back of hand down);  left hand palm down with back of right hand down – 10 single count;  back of both hands down – 10 single count.

AB Lab:  standard plank:  hold for 60 – 90 sec.; right side plank:  hold for 60 – 90 sec.;  left side plank:  hold for 60 – 90 sec.;  hold heels six inches off of ground: hold for 60 – 90 sec, rinse and repeat.

In the end, with some extra credit work throughout the workout, we completed at least 450 merkins and 450 body squats.  Just strong, basic,effective work!  The guys stepped up (with virtually no complaining) and kicked this workout in the rear end!  I suspect some of us will feel it this week but it’s all good!

Mosey back to COT:

Naked Man:  Prayers for victims of flood, PAX who are helping with cleanup, recovery for fellow PAX with cancer, and  Peach’s upcoming mission trip to Guatemala.

Read the newsletter for upcoming events.

It’s an honor to lead and serve my F3 brothers.

Walker Out!

In case you were wondering-Definition of Petra: An ancient city in southwestern Asia, in present-day Jordan. The city is accessible only through narrow gorges. Its extensive ruins include temples and tombs hewn from the rose-red sandstone cliffs.

Publix is a delicious grocery store based in Tampa, FL (store on Cherry Road in Rock Hill is real nice)

Neither of those things made a difference in our day, except the AO is called Petra and for some reason I thought it was a good idea to run to Publix to workout.

Disclaimer = 1 FNG – EH from Turbine man sized 2.0

Discussion on Santini and Dredd training last night on accountability -follow the link as this is a great read http://ow.ly/3yhX1L

Discussion on A.D.D and forgetting my watch…Bogey took care of me and gave me his #HIM + Bogey had new sneakers #faster #smokeboots

Mosey to Publix-#Catfish appears

Warmup-O-Rama

Back&Forth-O-Rama (bunny hops and broad jumps were the crowd pleaser, Italian Job does a nice Frankestein)

Sprint-O-Rama

Discussion on my life and fatherhood of daughters…#onlyknowhowtobemyself

Quick run by Golds Gym #distractions, reminded me why F3 is better for men…2 Samuel 11: 2

Mosey back to Bo-Berry Biscuits

Yoga-O-Rama

Ab-O-Rama

Why is everything O-Rama today?

I still do not understand moderate, still felt like I shorted you #sorry

Prayer & Praise

COT

BOM

Naked Man Moleskin

Columbia Trips / Get involved / #PrayforSC

Be a better man today than you were yesterday,

Always my honor to serve, thank you Bogey for the invite

AYE!

CSPAN

What a beautiful morning to get out and do some F3 it was. We usually go onto the campus and stick near the courtyard to use all of the exciting obstacles that are there but this morning I decided to go out of the norm. This boot camp workout got ambushed with a Run N Gun.

We started off with some walking Imperial Walkers and some Lounge Twist and a slow mosey. The PAX started to mumble chatter when we passed the entrance to the F3 playground on campus and stayed on the road. “What is Bogey doing??!! He hates running!” Little do they know but Bogey is stretching himself out of the comfort zone. Palmetto 200 here we go! My goal is to get back to the 5K time of 17.5 min that I was doing as a 18 year old Lance Corporal……..we will see. Pain is only weakness leaving the body so kick pain and fatigue in the face and step over it.

 We stopped about 1/4 mile in so that we could get the 6 and do some planks and merkins (25 reps)! Leave no man behind.

We started off with a little faster mosey each time and stopped every 1/4 mile to plank, work on our merkins and let the 6 catch up.

My favorite stop was at the intersection were the PAX were doing what we call in the Marine Corps “Dirty Dogs” and what F3 calls “Dive Bombers”. The intersection was busy and we definitely had everyone attention.

We finished up covering 2.55 miles total with a couple hundred merkins/ Carolina dry docks, balls to the wall and Dive Bombers.

If I would have told the PAX that we were going to cover 2.5 miles, some would have gotten back in the car. You can do anything you set your mind to and don’t stop yourself from doing something because your mind and heart may be weak.

This morning’s workout was really to strengthen some hearts and minds and to push some physical fitness limits. Great job PAX!

Disclaimer

Note-Thank you to Posh for the invite to Q

In honor of Padre we were going to do zero burpees today

Mosey to underground parking lot

Warmup-O-Rama

Plank-O-Rama (Note- first time anyone has appreciated the speed of my mountain climbers- lots of grunting during the chin on the ground portions, got close to 100 here)

Mosey to outdoor Amphitheater at City of Rock Hill Building

THANG (up the stairs, across the top, down the stairs = 1 lap)

10 sets of 10 squats with 10 laps

2 sets of Mucho-Chesto (total of 100 single count Americans) with 2 laps

4 sets of 25 LBC with 4 laps

4 sets of 25 dips with 4 laps

100 calf raises with zero laps

Free #truthnugget about fatherhood of daughters…it gets more complicated as they get older

Mosey and act like we were heading home…psyche…

100 count peoples chair

100 count BTTW (crowd pleaser-)

100 count Superman & Paratrooper series

ABLAB to 100 (mostly flutter)

I am getting #OLD and @F3RockHill is #FIT, not as difficult as I had planned it to be, still #FUN, I think we got in about 2 miles

Great #mumblechatter this morning #HIM

Naked Man:

Prayers for victims of flooding, follow twitter for #gofundme & @darkhelmetF3 is Q of our relief efforts

Read your newsletter

Be a better man today than you were yesterday

Always an honor to serve with #HIM

AYE!

CSPAN