It was a pleasure to lead the Pax at PHOP today. Here’s what the eight men who attended endured:

– Warm-up:

– Mosey around the complex

– SSH (30x), IW (15x), Diamond Merkins (15x), Windmills (15x), High Slow Flutters (20x), Peter Parkers (15x), Hold at 6″ for a 10-count
– Mosey to the back of the church
– Line up for the following series in the Bridge of Love:
• Jump over the Pax’s legs and do burpees

• Jump over the Pax’s legs and do Mack Tar Jies

– Mosey around the church to review the “Tour Of Pain.”
– Count off by 6 and then Mosey around the complex to introduce the stations:
• Rope Pulls/Kettlebell Swings – Do Rope Pulls and Kettlebell Swings rope pulls then rinse and repeat;

• Sand Bags – Forward throw, pick it up and repeat;

•Big Tires – Flip the tire, bunny hop in, bunny hop out and repeat;
• Little Hill – Alligator walk up the hill, run back down and repeat;
• Burpees – Enjoy;

• Church Steps – Do dips on the steps in front of church.
– COP: Pepper Grinders (15x), Scorpions (15x), Oblique Ups (15x)
– Moleskin:

The trip to Colombia was humbling. The Wayuu tribe, that lives in the remote desert of South America, taught me that a simplified lifestyle is very rewarding. I noticed how happy they are, how close they are in their relationships with God and each other. They have limited resources which keeps their distractions to a minimum. This aligns with what the message that a wise man who told me “the less stuff I own, the less stuff owns me.”

Our challenge is to determine how we can simplify our lives to truly fulfill our time and purpose on this planet.

Mailman

Disclaimer
Warm up
SSH x 20
IWx 15
MC x 20
MNC X 20

30 Burpees

Hand off to YHC

Mozy across the street to the neighborhood for a little hill repeat with a mix of “Jacobs ladder.”

Here’s how it went down:

Jump squats at bottom of hill (20,18,16,14,12,10,8,6,4,2)
Run to the top of the hill (1/4 mile long)
Merkins at top of hill (2,4,6,8,10,12,14,16,18,20)
Run to bottom of the hill
Repeat for as many cycles as possible.

All the PAX finished between 6-7 cycles for just under 4 miles of hill running and plenty of merkins and jump squats

Mozy back to PHOP.

Name o Rama
Prayer requests

Spoke on how Abraham was tested to give up the one thing that he treasured more than anything else in life, his son, his one and only son. We too hold onto things that are valuable to us.

What is it that we are “clinching onto that we need to release and offer, with open hands, to God in full surrender?

God released His Son, His one and only Son to come to earth to die for us and pay the penalty we couldn’t pay. May we all meditate on this truth as we walk through our days.

Thanks men!

We joined together this morning on Labor Day to take a tour of Old Town and show the 2 FNGs what F3 is all about in down town Rock Thrill. We couldn’t quite get the workout started before hearing the familiar Old Town sound of the train that triggered the first exercise of the morning of 10 burpies.

I love this place and hate that I always get “FIA’ed” so the secret is, PUT ME ON THE Q LIST!

We covered what F3 stands for Fitness, Fellowship and Faith.

We went over the 5 characteristics that make up F3 workouts: 1. Free of Charge 2. Open to all men 3. Held outdoors rain or shine heat or cold 4. Led by men who attend the workouts in a rotating fashion 5. End with a circle of trust

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The Thang:

Warm up – Train Whistle burpies – Merkins – Windmills – Flying Squirrels 

Mosey to Fountain Park – step-ups – derkins – dips – alligator crawls – flying squirrels

Mosey to the “Hot Box” parking deck – 10 Squats – 10 Merkins – 10 Flying Squirrels at each level for a total of 5 sets – Mosey back to the bottom

Mosey over to CN2 to see if Burgundy was home and do Jack Webs on his front lawn. We went 10 rounds on the jack webs for 40 overhead claps.

Mosey back to COT

Announcements:

1. Welcome 2 FNGs Charmin and Smoke Wagon!

2. Lots of Prayer request this morning so we lifted all of these up to #HIM.

3. Check the newsletter for all of the upcoming events.

4. Sunday 9/13/15 at Sullivan Middle School on Cherry Rd Elevation Church will be celebrating their 4th anniversary for that location and would like to invite everyone to come. There will be Food Trucks, games for everyone and even a mechanical bull?? All is free of charge!!

Whoo Rahh! Semper Fidelis! Bogey Out!

You got to love the power of F3 when two men plan to meet up for a “light jog around the park” but they just so happen to meet up at the same parking lot as #ThePatriot.  First Peach gives one man the basics around F3.  He has a couple of basic questions – like what’s the name of this crazy group of men?  YHC gives a little more information on what the workout will contain and hits him with the ol’ “If I can do it – you can” speech.  More pax show up.  You can see the wheels turning in his mind.  He offers up “Well, I’ve been telling my brother – we need to do more.”  His brother shows up.  They have a discussion outside the pax circle.  5 mins to launch.  He seems sold.  His brother seems more reluctant.  2 mins to launch.  They are now both inside the pax circle.  They are listening to the disclaimer.  They’re committed now.  BOOM!  There you have it!  The double random pre-launch 0650 EH executed perfectly.  We introduce our two newest members of the pax and 14 total are off!  F3 is just fantastic – believe.

YHC has the first 30 minutes and Winchester has the last 30 minutes.

The Thang:

LBJ to Field #1 in Cherry Park

Warmup COP

IW x 15; WM x 10; LSSquats x 15; MC x 15

Dynamic Warmup

High Knees; Butt Kickers; Skips; Long Strides; 50% Sprint; 100% Sprint – Ready.

40-yard Bear Crawls x Rinse and Repeat (Crowd Pleaser out of the gate!)

Line-up, Spread-out, and Plank for the Over/Unders x Rinse and Repeat

Partner Up – Size Does Matter – Partner Push Sprints x Flapjack x Rinse and Repeat

Rugby Sprints x 5 with  merkins, mountain climbers, LBCs, merkins, mountain climbers.

There were too many 10-counts to count but that was the first 30 minutes.  Hand off to Winchester.

10-burpees (boom)

Then the Zig-Zag of Death.

20 merkins in one corner; sprint across to mid field; 10 burpees; sprint to opposite corner; 20 merkins; sprint across to other corner; 10 burpees; sprint across to midfield; 20 merkins; sprint across to opposite corner; 10 burpees; sprint across to other corner; 20 merkins.  (assume fetal position – that was just YHC)

“Active Rest” to other end of the field.  Football drills – get ’em chopping boys (We got Gaffney in TWO WEEKS!”)  Feet moving – slide right – slide left – forward – back – down position – sprint in place – rinse repeat – rinse repeat.

“Active Rest” to other corner for some Up-Downs and some Up-Downs and some Up-Downs.

“Active Rest” to other end of the field for more merkins and burpees.

“Active Rest” to other corner for some Up-Downs and some Up-Downs and some Up-Downs.

LBJ around the park back to the Parking Lot for 6MOM.

COT

Huge T-Claps to Winchester for *destroying* the pax on the second half of that workout.  They are fit and ruthless down here in #RockHill.  T-Claps to FNGs Orangeman and Dirty Bird for coming into F3 absolutely COLD and giving everything they had.  From their words afterward – it sounds like they believe that F3 is the place for them and they will be back.  #ThePatriot just got stronger with those two men.

Remember the 3rd Year Anniversary Invergence on Friday September 18th at the Greenway – check the newsletter and twitter.

Prayers to the Pax headed out to the Columbia (the country) Mission.  Godspeed gentlemen!

Thanks to the #RockHill Pax for welcoming YHC down for half a Q.  It is always great to get out and see so many strong leaders in our community.  Can’t wait to post again!

Warm up

SSH X 20
IW X 20
WM X 15
CDD X 15
MC X 15

Mozy to retaining walls behind Popeyes for some Jacobs ladder
10 Burpees climb 2 retaining walls 2 jumping lunges
8 Burpees climb 2 retaining walls 4 jumping lunges
Continue pattern until you reach 2 Burpees at bottom and 10 jumping lunges at top

Mozy back to bottom of parking lot and start a fun game of UNO

Each member of the PAX draws a card and everyone does the number of reps on the card for the exercise for that color (listed below)
Reverse cards-repeat what you just performed
Draw 2- draw 2 cards and perform both exercises back to back
Draw 4-draw 4 cards and perform both exercises back to back
Wild card-20 LBC’s

Red-diamond merkins
Blue-merkins
Green-jump squats
Yellow-bomb jacks

After the PAX went through the entire deck (that’s a bigger deck than regular cards 😁) we found some wall for a long 10 count of BTTW and a long 20 count of PC.

COT-prayed for men headed out to spread the Gospel in Columbia and for people traveling this weekend.

We finished with Bible and biscuits and learned from 2 Timothy 2 how we are all called to disciple others as Paul did so with Timothy. We are also to remember Who we are serving and focus on Him like a good soldier, how we are to compete by the rules like an athlete by obeying God and His Word, and we are to work to the point of exhaustion like a farmer in sharing the Gospel and serving our Lord.

May we all be disciples that intentionally invest in others to make disciples that make disciples that make disciples.

Thanks men for the workout, but more importantly for allowing me to open up God’s Word, the bread of life and living water.

Posh man had an important day last Monday(Happy Birthday my friend).  He QIC last Monday and let’s just say in light of that day we did a lot of 40 reps on each exercise.

The week after 40

Thought I head a train whistle blow (at least in my head): 10 Burpees

Mosey to parking lot for a warm up:

SSH 20

Windmill 15

Imperial Walker 15

Slow burn merkin Hold 10 count: Hold it go straight to Mountain Climbers 20: Back to Slow merkin to hold for 10 count: rinse and repeat 4 times

Mosey to Parking Deck:

Level 1 Lunges

Level 2 Broad jump Burpees

Level 3 Side to side Squats

Level 4 Broad jump Burpees

Mosey to the fountain:

Wall Jumps 15

Tricep Dips 30

Mosey to Ampitheater:

Jacobs Ladder:

Prison Cell Merkins 7

Go to top of theater

Jump Lunges 2

Mosey back to COT: Make a quick stop on small parking garage.  Bottom 10 Diamond Merkins to Top 10 Burpees

COT

Announcements: See F3 Email, prayer request, circle up and pray together.

15 Pax arrived for a beatdown courtesy of YHC and Walker and none were left wanting more. Earlier this week, I received the Weinke from Walker and knew that it would be brutal so I decided to make my half even worse! If you didn’t know, Walker is a 53 year old workout fiend who is a great instructor as well. His lesson for the day: boost breathing a technique that eliminates the pain of a beatdown, uphill running and the like. After reviewing the disclaimer and boost breathing, we were off…

Mosey to Soccer Field – COP

SSH x 30

Windmills x 10

Merkins x 15

IWs x 20

Mtn Climbers x 20

SSH x 20

Mosey to the end of the field

50% sprints x 2

Race pace sprints x 2

50% Sprints x 2

Race pace x 2

Lunge walk x 2

Race Pace x 2

Lunge Walk x 2

Race Pace x 2

Mosey back to COP

Jack Webbs (multiples of 4) to 10 – Good mumble chatter here!

Moroccan Night Clubs x 15 (3 times) – Lots of groaning here!

Handoff to Walker – Partner Up

Partner merkins on chest x 25 (Flapjack)

Partner fist merkins on chest x 25 (Flapjack)

Partner holds 6 inches during exercise

Starfish

5 Burpees run to corner – 50 merkins

5 Burpees run to corner – 50 Squats

5 Burpees run to corner – 25 Pike Presses

5 Burpees run to corner – 50 LBCs

5 Burpees

Rinse and Repeat

6 Minutes of Mary

Hold 6 inches – This lasted forever!

Rinse and Repeat

Mosey back to COT

It was a pleasure to be back in RH with my F3 brothers. Last week at the Reservation, I discussed the importance of family including those related to you as well as F3. Family can build you up and break you down. The men of Rock Hill definitely make me a better man and I have missed those interactions during BRR training.

Upcoming Events

9/18 – 3rd Anniversary at ASC Greenway – Potluck meal and great fellowship. A must attend 3rd F!

10/17 – Fastest 5K – 5 man teams compete in a 5K at Fort Mill High School. Read the weekly emails for details

12/19 – F3 Christmas Party – Pax and Ms are invited. Tickets go on sale at 3rd Anniversary. More info to follow.

Appreciate the opportunity to Q at THE WARTHOG and lock shields with a new group of #HIM

Conditions were overcast, very-very light rain, 74 degrees, and an absolutely beautiful morning for a #downpainment to start a Thursday.

I was personally amazed by the amount of goose chit at this AO #epic + seems like you need more geese to make that much…just saying…

So I knew the plan would be adjusted to an all pavement workout… especially after the downpours this week…and I am getting too old to play in chit…

Disclaimer (did not needed it-I must have went way too easy) and discussion on keeping up, modify as needed, I had my “new” Beach Legal Counsel present in the form of One Call

Review the five parts in a F3 workout:

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust

This lead to a discussion on the Bible, and we reviewed Philippians 4:13 but I should’ve used Colossians 4:3…check those two and you will see why…today was another opportunity for us/me, we should always give all the glory to GOD

Very quick COP

SSH, IW, Squats, Moroccan Night Clubs, and Seal Jacks

And we were off on a run…Hoedown as my co-pilot…#thankyou

Stop at corner with 8 street lights for a ladder series ascending up to 8 (total of 36 flying squirrels + 8 singles squirrel on the other side of the ladder…pretty horrible…@Go-Daddy seemed to enjoy this way too much…

Made 2 laps around the block sprinting across the brick sections…some fast dudes @F3GrandStrand and @GoGreenGo showed up looking to prepare for his Super in Asheville this weekend…high quality effort for a vacationer on a pre-race taper

Bear crawl and walking lunge sequence…not as bad as seemed at the time…

Toy Soldier and Imperial Walker sequence…yes, they made my hamstrings sore too…4 hour car ride… Hawk was our #malemodel #perfectform

Mucho Chesto sequence…10 Americans, 10 Incline, 10 Decline, 10 Dips, 10 Americans

Plank series with some “chin on the ground” fun…#Crowdpleaser

Mosey back to COT

Superman series, Flutter Kicks, Dolly, and some stretching, and I again forgot the yoga…#yourwelcome

I had a couple of sermons mixed in today, first was challenging each of you to be a #HIM especially in your own family. We had a quick discussion about #sadclowns, you know who these men are that need F3, and invite them out and get them involved. Men love having a t-shirt and bragging to their “friends” about the battle they went through this morning with F3…be the EH #HIM to these guys…they need you…

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a freshly launched area, here is everything in my notes:

• 2^nd F is the glue, and Grand Strand has a great group to build from
• 3^rd F has got to launch in Grand Strand… and soon…#step-up
• AO is first class, need to come back without the rain
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs on track.
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership.

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and our region @F3TheFort

Be a better man today then you were yesterday, where you going tomorrow?

CSPAN – over & out

After a short recovery from Qing Run N Gun the night before, YHC felt he needed to take a journey to heaven for additional recovery. Though the recovery wasn’t for rest but for burning muscles. Since the regular scheduled Q needed a replacement, YHC gave a quick disclaimer and off we went.

The Thang:
quick job around the park to circle up near the hill.
All by 15 count: IW, SSH, Squats, Merkins, Mountain Climbers, LBC, Windmills, Good Mornings

Mosey to hill with street lamps. PAX Split into 2 teams.
First sequence: Round 1 PAX #1 runs to first street lamp for 10 merkins, run to second streetlamp 10 squats, run to third streetlamp 10 mountain climbers, run to fourth streetlamp 10 wide arm merkins, run to fifth streetlamp and turn around and run back. At bottom of hill, PAX #2 LBCs until PAX #1 returns. Rinse and repeat 3x

Second sequence: Run to top and back, PAX #2 Squats Rinse and repeat 3x

Third sequence: All PAX run to first streetlamp, 5 right leg scorpion merkins; run to second streetlamp, 5 left leg scorpion merkins; run to third streetlamp, 5 right and 5 left leg scorpion merkins. run back to bottom. Rinse and repeat 3x

Mossy to playground: 4 rounds: 5 pull-ups, 10 dips.
5 minutes of Mary

COT: not many vocal prayers or announcements (plus day late on backblast and YHC cant remember). Either was due to #spentlegs or #needoxygen. Always a pleasure to Q and lead.

There has been a lot of #mumblechatter about this event prior to even finalizing the venue, rules, etc. Thus, the Fort is proud to announce the first ever (that we know of) 5K Relay Race. “Fast 5, The World’s Fastest 5K” is a far cry from your standard 5K. That’s Right, 5 Men run a break-neck pace for 1 Kilometer each. Why you ask a 5K relay? Because it’s CSAUP for a completely different reason. Think of this as a mini-BRR, but instead of the Blue Ridge Parkway, we’re just running circles around Fort Mill High School’s track. We’re expecting this nonsense to be over in under 20 minutes, so we will follow it up with a workout…and then food and refreshments at Beef ‘o Brady’s in Baxter. M’s and 2.0’s are welcome!

When is this wonderful event? Who should I pick for my team? Has anyone asked Senator Tressel to be on their team yet (sadly he has been scooped up)? Some of these questions are answered below:

Where
Fort Mill High School Track
292 Munn Road E
Fort Mill, SC 29715

Date & Time
October 17, 2015 at 4:00 PM

2ndF After
Beef o’ Brady’s
940 Market Street
Fort Mill, SC 29708

Rules: Each 5 man team must have at least 1 Clydesdale (200+ lbs) or 1 50+ F3 Man (RESPECT!)

Awards: Bragging Rights for the 1st Place Team and Trophy to be held until next year’s winner!

T-shirt: An F3 CSAUP event never happened unless there is a shirt to memorialize it! We will be sending out a link in an upcoming newsletter.

Start forming your teams now! Bring an FNG! You will not want to miss this event!

Sign Up –> HERE

UPDATE 10/06/15:

Race Day is fast approaching and we wanted to give some particulars and also name names so the trash talking can commence. We will be running a loose/non-regulated relay race.  Here are the semantics:

• Each Team will be provided with a baton or bacon
• Each Team Member will run 2.5 laps around the track (slightly longer than 1K each)
• Exchange Zones will be marked on opposite sides of the track where batons are to be exchanged
• Exchange Zones are 1st Come 1st Serve as it pertains to lanes (1st to Exchange Zone may exchange in lane 1, 2nd in lane 2, etc.). Will explain on race day!
• We will be self regulating and timing.  I will communicate to the Team Captains the process.

Winners may or may not win a pound of Bacon but have exclusive bragging rights until next year!

You are encouraged to invite your family and friends!  The more people who partake in this nonsense the better. We’ve reserved The 5th Quarter at Beef ‘o Brady’s after the event for Pax and Family to mingle, eat and watch football.  And now, the list below displays those who have registered thus far. Commence #mumblechatter.

Here is a list of the 10 teams registered as of 10/06/15