YHC found out yesterday that they cancelled the Race for the Cure 5k in Charlotte yesterday afternoon due to the weather. There was talk of running our own 5k in honor so what else were we to do?

We gathered a little before 7 and talked about how wonderful the weather was! I mean it’s not every day one gets to challenge themselves in a steady 50° rain!

The PAX grew slowly with the majority making there way to the parking lot in the moments before 7am. YHC gave the PAX a warning, if you needed a quick warm up or stretch to start now because at 0700 we were off on a trot. There was this crazy kid that was talked into making his first post this morning by Rip. Dude can’t be right in the head cause he actually POSTED!! Welcome Joaquin!!

At 0700 we took off for a quick mile jog over to the parking lot at Winthrop coliseum. YHC had dropped off several cinder blocks, a couple of kettle bells, slosh pipe, and a pair of dumbbells.

The PAX spread out the coupons with each taking a station.

We had monkey humpers, burpees, air chairs w/ a 20lb kettle bell (truck drivers), slosh pipe squats, right arm rows, dumbbell curls, left arm row, kettle bell swings, dips between blocks, floor press w/ block, overhead press, tri ext, squats with a block and a run with the sand bag.

The PAX rotated thru the stations as the man with the sand bag made it back to the group. We almost made it through 2 rounds before having to take off back to the COT cause ya see … we had to get a 5k in there too!

So we took off for the 2 mile return trip with a couple of stops to keep the PAX together and to keep the guys at the front of the pack humble. We had some burpees, some plank jacks, a minute or two of various plank positions, some LBC’s and some CDD’s on the way back.

We arrived at COT with a few minutes to spare so there was dealers choice ab lab to finish us off!

I challenged all the PAX to push themselves as hard as the ladies have fought against breast cancer and I’m proud to say that I don’t think anyone left much in the tank!

Great work this morning gentlemen! I am honored to lead and continually impressed to your commitment to help each and everyone of us improve!

Catfish …. OUT!

Everyone was expecting a nice easy workout cause Bogey does not like to run!

The Chase is on!

Mosey Sprint to middle of Parking Lot and plank

COP

10 Bomb Jacks OYO

25 – SSH

Mosey Sprint to End of Parking lot and Plank

Split into 2 teams

Relay race – Bear Crawl, Burpie Broad Jump, Crab walk, Race back

Pax in line do Seal Team Sit ups – Plank after you have gone

#OMAHA cause Apache couldn’t follow instructions Burpies instead of Seal Team Sit-ups

10 – Count

Partner up and Size does matter

Partner 1 picks up concrete block and takes off

Partner 2 waits for 5 long seconds and then the Chase is on! Catch your Partner!

Rinse and repeat 5 times

10 – Count

Split into 2 teams – Line up in plank and frog jump each other to the end – Chase is on! Reach the end and sprint back and Plank!

10- Count

10 – very low very slow squats

10- Very slow Merkins

Mosey Sprint to the fountain – 20 box jumps, 20 – derkins, 20 – dips

Mosey Sprint to center of parking lot – 20 – Carolina Dry docks, 10 sec drop the hips in the plank, Superman – Paratropper

Mosey Sprint to COT

COP – Merkins – Ab lab

On Saturday, we launched a once a month workout for F3 Dads and their middle school aged kids.  The purpose is to strengthen bodies and to build relationships with other fathers and 2.0’s in the community.  As well as to teach and learn leadership skills and life lessons that will help us navigate through life.  The name of this monthly workout will be called Fusion. The definition for Fusion is a perfect fit for what is planned at this F3 Dads AO.  It is the process or result of joining two or more things, (men), together to form a single entity, (strong kids).

The Thang:

• Jog to back parking lot SSH x 20 – IW x 10 – MC x 10 – Plank – Peter Parker x 10 – Plank, Right Arm – Parker Peter x 10 – Plank, Left Arm Recover
• Indian Run towards Dam Rd
• Mosey to the Track
  • 2.0’s jog / Dads LBC’s until complete – Flip Flop
  • Rinse and Repeat with Merkins – Plank Punches – Squats – Moroccan Night Club
• Swing Crunches – 30 seconds for 2.0’s – Dads doing Merkins – Flip Flop x 2
• Mosey to the Parking Lot
  • Merkin Ladder to 5
  • Wall Work
    • Peoples Chair – Bear Crawl down the line x 2
• Mosey to the Benches
  • Derkins x 10 / Dips x 10
  • Derkins x 5 / Dips x 5
  • Indian Run home
  • LBC’s / Protractor
• Brought the Coffeteria with us – Fellowship with Donuts and Coffee

Moleskin:  We had a great workout and during out time we talked about choices and the importance of making good ones.  A big choice you make are your friends.  As I’ve heard a pastor say, “Your friends are like an elevator, they can bring you up or down.”   YHC told a story of a friend who really wanted to fit into the “cool crowd”, and her choices led to problems years after she made one bad decision.  I’m grateful that other PAX joined into the discussion and spoke words of wisdom to our 2.0’s.  Hopefully, we all remember the impact that one bad choice can make on our life.

We will be meeting on the last Saturday of every month.  See you on Halloween!

So last Wednesday was Padre’s send off and I heard ( bc YHC managed to #Fartsack :-/ ) there was a few burpees. Ol’ Bogey requested a leg day and who am I to disappoint the PAX?

A few of us arrived early for a little #EC (#TClaps Apache, Sgt York & Riddler!) run with YHC returning to the not-yet-planted shovel flag to unload a few cinder blocks.

There was a bit of #mumblechater about the coupons and 0515 struck!

Everyone picked a block, that was their new best friend … at least for the next 45 mins.

We had a short COP with some SSH’s, imperial walkers and a couple of others to warm up a bit before moseying over to the fountain.

The PAX circled the fountain, set down the blocks and did 20 box jumps onto the walls around the fountain. We followed up with 20 step ups and then a 10 count. Rinse and repeat with 15 reps of each exercise.

We then picked up our blocks for a mosey across the parking lot.

The PAX lined up, with their blocks in front of them.

The first exercise was 20 lateral jumps over the blocks, followed by a run to the end of the parking lot and back. Then 20 deep squats with the block and another run. The trifecta was finished off by 20 lateral block shuffles and another lap.

We rinsed and repeated that three times plus an extra set of squats.

A ten count or two was taken and the PAX moseyed to the store fronts for some peoples chair holding their blocks.

A slow mosey from the store fronts led us back to the #ShovelFlag for a few minutes of Mary and COT.

I hope the blocks were enjoyed, just let me know when you want to use them in your Q and I’ll bring them out!

As always, loved the opportunity to lead this fit group of #HIM’s!

Catfish … OUT!

The rain and the gloom didn’t stop 12 pax from posting which also,  included sptix who is recovering from shoulder rebuild, he did a mosey around cherry park, which is always fun. 4 brave souls CSPAN, POPEYE, MAYHEM, and YHC EXcredit pre-workout fun run around the block. YHC along with CSPAN was honored to take these guys on a bear and rabbit hunt with the mission defusing land mines along the way

Warm up brought to by the legend CSPAN

• 20 SSH
• 20 windmills cspans favorite
• 20 merkins
• 20 local
• 20 hello dolly

The Thang 

Lead by Cspan

Short mosey to next pain station and went through a series of activities that we really enjoy to wake up in the wet gloom!!!!

• NUR half way cross parking lot then turn, then run forward and rinse and repeat. Yes NUR is run backwards brought to you by good friend Popeye
• NUR bear crawl half way then, turn bear crawl the other half. Rinse and repeat
• Side strides half way left side the right side get to the end and rinse repeat

Cspan handed over to YHC AND THIS WHERE IT GETS INTERESTING

We do a moderate mosey to one of several soccer field and divided into 2 squads, 1st squad  in the center of cone off area they were “bears” in the Carolina dry dock position 2nd squad were on the outside wanting to cross to the otherside they were the “rabbits”. The objective was for the rabbits to cross with out getting caught by the bear if and when you get caught you have to go outside and do SSH while the game continued if the rabbit made it across he does 10 bomb Jacks. When all rabbits have been caught swap positions. After everyone had the pleasure of letting a bear be a bear

stage 2 of the event 

We did a mosey  recon of of about half mile paved some what secure area of operation and divided into the same 2 squads and was given 6 land mines each and a magic marker with that being said the squad leaders were appointed 1st squad (sweeper) 2nd squad (fng real tree) and the mission was. Squad 1 clock wise with landmines and marker to be placed on the mosey recon with different exercisestyles to be completed by squad 2 while squad 2 does the same mission counter clockwise and meet back at the AO. After completing their mission rinse and repeat to collect their on land mines.

And then fast mosey to COT  but never leave a 6 behind!!!!

closed with a great ball of men. Praises and prayers. And please read news letter for all announcements

It was a great way to show team work and the 3L’s leaders leading leaders. Knowing that the weather was going to be gloomy we thought we should be bring some fun and games to the beat down and I think we exceeded expectations on this. And a great honor and pleasure for spitz and  sweeper for coming across the river. Keep all injured pax in prayers. And get in touch with pax you haven’t seen a while it never hurts to react out

Apache!!!!! Out!!!

8 was enough for a good old fashioned scavenger hunt at the quagmire. There is nothing better than accountability from Cornhole (AO site leader) to post this backblast.  No matter how many people I told of this early morning adventure, it was all a lie since there was never anything written about the excursion.  Believe me, the Quagmire has plenty of space to be creative.

Warm up run to the fountain at the center of rivergate.  I found the subtle 80’s music to be inspiring for my sprint COP.

SSH, SealMerkins, Moroccan night club, windmills and Merkins.

Partner up:

with 4 teams of 2 men each, this entree of a workout couldn’t have come together any better.  Base was the fountain, and at the fountain there were four clues.  Each team had to accept a clue that, if cracked, they would run to that location and conduct the exercises at each location.  The locations were as follows, Target, PetSmart, Books A Million, and Home Depot. Each team had to figure out all 4 clues.  The team that did all 4 the quickest was declared the WINNER!

Mosey to the front of Marshall’s parking lot for Ab Lab. Its amazing how many crunches one can do in 8 minutes.

We are in the second month for this AO and it is taking off! We have some great leadership coming out to lead the work out and some even better leadership leading the Bible study afterwards. Padre will have a long drive on Friday mornings to make it down to lead our Bibles and Biscuits portion once he settles into his new home in Easley.

This morning we did a “Slowburn” since this AO is suposed to be a “Slowburn” AO and we took some new excersises off of the Exicon.

Warm up with a Mosey

COP

Squerkin – 20

Low Country Crab – 10 LH 10 RH

One Legged Burpie – 10 L 10 R

Weevy Jefferson – 25

Bring Sally Up Merkins

Up Downs – High Knees/merkins

Railroad Tracks – each pax goes 10 times with a long Mosey cool down

Nipple Scratcher Merkins – 😉  10 L 10 R

COT

Twenty-nine men gathered this morning to celebrate with Padre as he begins a new journey in his life. I was honored to lead…and since it was Padre, you can guess what exercise we did a lot of — Burpees! Look out Greenville, you guys are getting a #HIM.

Since we were celebrating the man who gave the world Farmland Fitness…I was very tempted to find some chickens and goats to use on our workout. However, I couldn’t find enough equipment to make this happen. (I also just wanted to post this video, H/T to Solid State). (by the way, does this change Padre’s disclaimer before a worktout?)

Warmup:

SSH x 25

Burpees x 10 OYO

Windmill x 20

Burpees x 10 OYO

Imperial Walker x 20

Burpees x 10 OYO

Mosey around the church to the far parking lot.

Burpee Broad Jump across the field behind the church.

Mosey to the front drive.

4 Corners, do each exercise at each corner of the church.

1st Lap – Mountain Climber Burpees x 10 (at each corner)

2nd Lap – Prison Cell Pushups x 5 (at each corner)

3rd Lap – BombJack Burpees  x 10 (at each corner)

4th Lap – Deadman Burpees x 10 (at each corner)

Everyone then grabbed a bit of curb and we did 20 Decline Burpees for a total of 170 Burpees + 20 Prison Cell Pushups + Burpee Broad Jumps.

We then took a lap around the church, followed by a slightly early move into the COT.

I gave the floor to Padre for COT to address the PAX. I could type out what he said, but it is more appropriate for us to just watch. (H/T to Bogey for the video)(see above)

Announcements:

Race for the Cure – See Popeye to sign up

Christmas Party on 12/19

Sign up for World’s Fastest 5k (was that a challenge to Rock Hill, CSPAN?)

I then read the story out of Acts 13 where Saul and Barnabas are sent out after the laying on of hands. With that, I asked Padre to come to the middle of the Ball of Man and asked any PAX who wished to pray for him aloud to do so. I then closed us in Prayer.

Moleskin:

Today was a powerful testament to the brotherhood that comes through F3. I initially didn’t feel that I could lead a group of men this large–that I should hand this Q off to Padre. He encouraged me to go through with it, and I’m glad I did. I’m grateful for his, and all of the PAX’s friendship. Iron truly does sharpen Iron.

Padre’s friendship, guidance, leadership, and steadying presence mean so much to so many men in Rock Hill and Fort Mill. While we will miss Padre here, we are excited about his future journeys. Simply put, we’re better for his presence among us. And as he said, “Be about something that outlasts you.” He’s left us all better than we were.

Thanks be to God for Tracy and his family–our prayers will remain with you, brother!

16 men converged upon the lush, dewy, fields of Cherry Park. Some laughed, some cried, one puked, but none died. Here’s what they did:

THE THANG

Brief disclaimer by Peach, Mosey to Field 2

SSH * 30 get run off by militant soccer parent. Who signs there kid up for 7AM soccer?

Mosey to Field 1

Imperial Walkers * 20

Windmill * 15

LBCs * 25

Move to sideline

SSH * 20 then sprint across

Merkin * 15 then backpedal across

LBC * 25 then karaoke across

Count of into four groups, do a starfish/blimp blend

5 burpees at center each time

20 Lunges then center

20 Imperial Walkers then center

20 Merkins then center

20 Plankjacks then center

Squats until 6 comes in + 10 count

Mosey to Sullivan Parking lot, peoples (oak tree) chair on the way. Feel the burn? Oh, watch the ants

20 Freddie Mercury, hold

20 Hello Dolly, hold

20 Freddie Mercury & recover

Mosey to “the wall”

Peoples chair for 60 count

BTTW for 20 count + 5 pushups if you got em + 10 count

Mosey to “the hill of hades”

Short piece on three phases of 1^st F participation

Hand off to Flat Tire

Mosey to the practice field down the hill, grab a partner, and line up on the goal line.

As one person jogged to the opposing goal line, the other began the exercise. Cumulatively each group had to complete:

50 burpees

100 bomb jacks

150 merkins

200 LBC’s

This actually took a while and YHC received plenty of hateful stares and even a friend renunciation from Pusher. To his credit, Italian Job embraced the suck and ran twice as much as everyone else as he zig-zagged his way down the field each time fist bumping and encouraging everyone as they ran. #HIM

After bringing in the 6, and a couple of 10 counts,

Mosey to the school courtyard and find a spot on the ledge

20 box jumps

20 dips

20 derkins

Scoot to the nearby grass for x 20 seal team sit ups

Mosey to the brick wall at the end of the school for extra credit. Disclaimer issued that this portion of the workout is optional. Right out of Airborne’s playbook, YHC unveiled the balls to the wall mosey. See how far you can make it down the wall walking on your hands. YHC made it maybe 15 feet and felt proud. All gave a valiant effort (nice dismount Turbine!) but Bogey stood alone in his mastery of the element. With the PAX cheering, he made it all the way to the end of the wall. Must have been 75 yards, traversing over gutter down-spouts and everything. #respect

Jailbreak to COT

Watch still showed 1 minute left so on your 6 for 20 quick flutter kicks

Announcements:

Sept 23 – Sendoff for Padre at the AO bearing his name PHOP. He’s moving to a new church in Easley so come say farewell if you’re in town.

Sept 26 – F3 Dads for Middle and High School age 2.0’s. Gold Hill Middle School

Oct 17 – Fastest 5 K – Fort Mill High School Track @ 16:00

Oct 24 – Mud Run

Dec 19 – F3 the Fort Christmas Party

Prayer Request:

I know we talked about Spitz and some other health needs but I forgot.  Sorry but you were prayed for!

Observations:

• The Rock Hill PAX has embraced the tenants of F3 in a big way. Love to see the enthusiasm and growth going on south of the Catawba.
• No fist bump greetings in RH, brothers gotta hug man! Love it. We need more bro hugs in The Fort.
• We had the 2 FNG’s that Peach and Crab Cakes EH’d from the parking lot on 9/5 come back for more. It was awesome to meet Orangeman and Dirty Bird. Get to know these two.
• What happened to the old Peach? As Pusher pointed out, Peach is no longer winded on runs and modifying exercises, the dude is fit! #Respect
• It’s so great to have Apache at a workout you’re Q’ing. Rest assured you’ll hear the cadence count!  But more than anything this guy is just an encourager and supporter of each and every member of the PAX. Thank you for who you are brother!

Thanks for the opportunity to lead with you Peach. The Patriot is without a doubt one of the best AO’s in the region and it’s an honor to lead this group.

AYE!

Flat Tire

8 great men gathered in the brisky gloom to push each other up and down some stairs at The Eagles Nest!

Started of with a surprise no warm-up Mosey:

Stopped about every 100yrds for some warm up excersises. Squats, Calf raises, Walking imperial walkers and lounges.

Mosey over to the Fitness Center to utilize the stairs and the wheelchair ramps. 10-burpies at the top of the stairs, run down and around the ramp, 1-squat at the bottom, run up the stairs to do 9-burpies. #jacobsladder

Rinse and repeat unitl you get to 1-burpie and 10-squats. #OMAHA stop at 5-burpies #taking too long

Run up stairs 5-merkins, run down and then back up for 5 more merkins. Rinse and repeat unitl you get to 1 merkin. #jacobsladder

Mosey across campus to the F3 playground and found more stairs! 25 – Squats run to the top of the stairs for 25- bombjacks and run down. 25 – LBCs run to the top of the stairs for 25- Merkins and run down. 25 – Carolina Dry Docks run to the top of the stairs for 25- mountain climbers and run down. 25 – Parker Peter run to the top of the stairs for 25- Peter Parker and run down.

Mosey over to the steep hill by amptheater. 25 – Carolina Dry Docks, climb hill, 25 – mailbox leg raises climb back down. 25 – merkins, climb hill, 25 – very low squats, climb back down.

Fast Mosey back to COT