LOCATION : the reservation

Time 630 to 1000

This Saturday 8/8, will be the fourth gladiator games. Some things have changed since its inception, and I will undoubtedly have some new surprises this time around, but one thing has always been the same…as you take those last few steps across the finsh line and your head is spinning, and the taste of vomit begins to swirl around the back of your throat, you will know you have truly pushed yourself to the limits.

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.

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

16 men cam to the place of pain in da gloom called The Patriot. The sun was rising and the humidity was low, things could not be finer than in South Carolina!!

The Thang:

Cheeto at the Q gives the disclaimer and off to a 50 yard jog to COP:

SSHs, Moracon Night Clubs, Imperial Walkers, Merkins, LBCs, some other stuff

Mosey to far side of school:

25 step up each leg, 25 calf raises

Mosey to track in football field:

10 burpees, 10 merkins, 10, squats lap around track

3 rounds of the horrible mess —–felt like garbage running around that place while The Fake Burgundy was clipping his nails waiting on me.

Did a quick COP and hand off to Cake Boss

I mentioned the story of the Prodigal son that Padre shared at B&B Friday morning, where the young son was eating with the pigs and “longing to be fed”. That is each one of us brothers. When we are in the troth of life and things feel bad, we long to be fed by our heavenly father. We need to go to him in these times and he will give us the strength and wisdom to face any of these worlds problems.

Mosey to play ground:

1’s – swing crunches to 20 – 2’s dips till 1’s are done x 3 rounds

Lots of plank today inbetween everthing – just and FYI

Mosey down path up through trail in the woods to top of hill and plank with 6 inches…lots of fun!!

Mosey to field and do merkin later, 10 merkins, run 50 yards, 9 merkins, run 50 yard….etc.etc

Again, planks until 6 is in

COP

25 SSHs, 25 LBC, Superman, 25 Roasalitas, Parachute, 25 Hello Dollys, 15 Flutters, 15 Monkey Humpers, some other awful mess

Mosey to bleechers for 2 mins of dips and derkins until it hurt so bad we had to go to COT.

Honored and Proud to be part of F3

Rock Hill PAX is awesome!! Cheeto was an amazing Co-Q!

Prayers for the FIA ladies and Rock Hill launch

Prayers for the kids of all ages including DD sending his oldest off to college this week

Be better men each day and lead your families and friend in the way of the one who loved us enough to give his life for us. Peace!

CB

YHC had the pleasure, once again, of leading the men at PHOP.  This time, however, I got to share it with Sgt. York for his VQ.  After gathering up the PHOP toys, the standard preamble and welcoming the FNG (“Wall-E”), Sgt. York took over and here’s what the 12 attending endured:

Sgt. York’s “warm-up”:

• 10 Burpees OYO
• Mosey around the complex
• SSH
• IW
• Merkins
• Peter Parkers
• Hold at 6″ for a Padre 10-count (this was his only error of the VQ – Deacon wisely noted that this felt like a 12 minute 10-count)
• Mosey
• Line up at the back of the church for the following series:
  • bearcrawl approx. 50 yard and up the little hill – 10 bombjacks
  • bearcrawl back – 25 LBCs
• Outstanding work by Sgt. York – when he takes over a full Q, you’ll regret showing up…

The Handoff to YHC

• Mosey to the front drive where I introduced “Rolling Thunder” to the Rock Hill faithful.  As planned, the constant flipping left everyone dizzy and already feeling it.  I needed them disoriented for the stations to come.
• Count off to 6 and then Mosey around the complex to introduce the stations:
  1. 25lb dumbbells – get in a squat position and do overhead tricep extensions then switch to curls before dropping it on your head;
  2. Sand Bags – forward throw, pick it up, throw it again, repeat;
  3. Big Tires – Flip the tire, bunny hop in, bunny hop out, flip the tire, repeat;
  4. Little Hill – Backwards bearcrawl up the hill, run back down, repeat;
  5. Burpees – No workout is complete without them;
  6. Level Ground – back at front of church on the pavement.  Jump tucks with back fly
• Each station was done as an AMRAP for 2 minutes before sprinting off to the next station – no rest periods.
• Following the stations, we converged at the back of the church once again for some Peoples Chair with 2 sandbags.  First one passed Pax-to-Pax overhead with the second following at chest level.  Rinse and repeat.
• Finally, line up along the back of the church and sprint approx. 50 yards then up the hill for 10 burpees.  Sprint back for LBCs until the 6 comes home.  Rinse & repeat. (It was at this point that the FNG finally let go of that merlot that he had been holding so dear.  YHC had the pleasure of being teamed up with him during the stations and he gave it all he had!)

COT

• YHC took the time at the COT to speak about what I think is one of the greatest pieces of F3 – the separate but together idea.  Pain stations illustrate that well – we’re all doing something different but we’re all doing something and, if we’re doing it right, that something is with a purpose.  That extends way beyond the gloom and carries over through work and family.  The Pax can feel secure that, when tough times hit or they are feeling sorry for themselves, their F3 brothers are out there doing the same thing and fighting the same battles.  Iron Sharpens Iron.  Lean on your brothers and their support will not fail.

Usual announcements including all the activities of 8/8 and some the Padre took us out.  Another outstanding experience at PHOP and I’m telling you, if you haven’t been down to Rock Hill in a while, GO.  They’ve got something really special going on down there.  Aye!

The Thang:

Mosey to Steps and take 3 laps up and down the steps

Mosey to next set of steps and bunny hop up and down the steps 3 times

Went 3 rounds with bunny hops, High knees and Lunges

Mosey to Fountain for Toro warm-up VQ training SSH-Moroccan night clubs- imperial walker

Slow Merkins – Strange Leg exercises inspires by Pure barre from FIA Jelly

Mosey to Benches for Dips, Step ups and Derkins

Mosey to Statue for Alligator crawls, duck walk, derkins and dips

Round two of the Statue was Lunges, derkins, Lunges

Mosey to the steps for some follow the leader up and down and around the steps

mosey to the wall for some wall sits

mosey to the amphitheater for some follow the leader up and down and around the steps

Mosey to the BIG hill beside the theater for some follow the leader up and down and around the steps

Mosey back to the COT!

Lots of Legs doing lots of Moseying!

17 Men gathered at PHOP for what turned out to be 45 Minutes of Mary. The theme of the workout was the Escalator of Life,

The Thang

Mosey to field

SSH x 30

Windmills x 15

Merkins x 12

WAM x 12

Mtn Climbers x 20

IW x 15

Escalator

Four cones stationed around North Rock Hill Church each about 100 yard apart

Going up…

#1 – 10 Burpees

#2 – 10 Burpees, 20 LBCs

#3 – 10 Burpees, 20 LBCs, 30 Plank Jacks

#4 – 10 Burpees, 20 LBCs, 30 Plank Jacks, 40 Dying Cockroach

Flutters till we get the 6

Going down…

Partner Up (Cause everyone needs a partner for accountability during the bad times)

#1 – 40 Mak Tar Jais, 30 Partner Derkins, 20 Partner Heels to Heaven, 10 Partner sit ups

#2 – 30 Partner Derkins, 20 H to H, 10 sit ups

#3 – 20 H to H, 10 sit ups

#4 – 10 sit ups

Pick up the 6

Seal Team Sit Ups x 20 (Crowd pleaser)

1 minute Plank (don’t ask Burgundy for a joke!)

Lap around to pick up the cones

COT

You see, life has plenty of highs and plenty of lows. There is no question we spend too little time enjoying the peaks and too much time worrying about the valleys of life, As we head into the tough times, we need the accountability of men to help us during this time. A true brother or friend is someone who can provide sound advice and will not weasel out of the tough discussions. That is what F3 can do for you and has done for me.

Announcements

NEW AO starting in Rock Hill on Fridays at Bojangles on Cherry Rd followed by new 3rd F Bibles and Biscuits. Nice leadership by Bogey , Tinker Toy and Padre.

7/31 – Food Truck Friday in Rock Hill – Check Twitter for details

8/7 – 3rd F event at the Fort recognizing our leaders within the school district

8/8 – Gladiator Games in IL, Pancake Breakfast at Applebees on Dave Lyle Blvd and F3 Golf in the afternoon

Bring your sticks for a great 2nd F outing.

Please click sign up genius link:http://www.signupgenius.com/go/10c0f4cafae2fa7fd0-2ndff3

I have 5 foursomes set up and can go up or down based on response.  Club is offering a reduced rate.  $49($69 rack) including ball buckets.

August 8th, 2015

1:00 pm

Carolina Lakes Golf Club
23012 Kingfisher Drive
Indian Land, SC  29707
803-547-9688

15 PAX showed up in the gloom for a Black Eyed VQ and Celebrity Q showing.

First we moseyed over the Winthrop Campus for some COP.

1. 25 Side Straddle Hops
2. 15 Windmills
3. 10 Merkins (Apache’s Request) – Hold for 10 Count by Flat Tire
4. 15 Imperial Walkers
5. 20 LBC’s
6. 15 Carolina Dry Docks
7. 19 Freddy Mercurys

Next went to courtyard in front of Roddey Hall for some partner exercises. One partner ran while the other did the following until we reached a total of:

1. 100 Dips
2. 200 LBCs
3. 300 Squats

Pusher took over from here and we stayed at the courtyard to do:

1. 20 Stepups
2. 15 Derkins
3. 10 Box jumps
4. 15 Stepups
5. 10 Derkins
6. 5 Box jumps

Then ran to the Campus Center to do Wall Sits and Balls to the Wall

Finally, ran over to kiss some frogs and back to the COT.

YHC – Hasselhoff

16 of the finest men arrived at Manchester Theater or better known as MAN U for a date with the DRP (Daily Red Pill). PAIN! DISCOMFORT! PROGRESS! All of them swallowed it and stood tall in COT!

YHC was honored to lead this crew today. My message was on a good name and the meaning of our names. Sometimes we don’t know how we were named, however we have everything to do with what are name says about us and who or what we represent. My challenge to the PAX was not to dwell on the past and or our mistakes, but to make your name now and on what you do next. Be the man God wants you to be and not what this culture says. Make a good name for yourself where our Sky Q will say “Well done good and faithful son!”.

The Thang:

Mosey short distance to COP around the pretty fountain….I’m a sensitive Q

SSHs, Derkins, IWs, Dips, Squats, Derkins, Peter Parkers, Dips, LBCs

Mosey to front of Movie theater….

Partners wheel barrow up front of theater and then run around railings back to front X 3

Mosey to Hill –

Partner #1 – Bear crawl across street, run up hill, do bombjack

Partner #2 – LBCs till #1 gets back….flapjack up to 7 bombs jacks each and 100’s of LBCs

Mosey to far side of theater

Partner #1 – Wall Sit

Partner #2 – Run across parking lot, do 5 merkins, come back and swap.

Round 2 = 10 merkins, Round 3 = 20 merkins

COP – Flutters, Freddy Mercurys, Superman’s, Parachute, Hello Dolly’s,

COT – Lots of good fun at MAN U. Love my brothers south of the river. MAN U is an awesome AO and plan on hitting it often.

New AO Friday and Bible Study – 7/24 Bojangles Cherry Road

8/8 – Pancake Breakfast – WORLDS LARGEST COFFEETERIA!!! 8am-10am

Humbled and Honored to lead an be led by this group of men! Have a strong name and honor Sky Q at all times!

CB

Apache and I had the privilage to Q at PHOP together this week. Not sure who thought that it would be a good idea to put both high energy, high impact Qs on at the same time so we had fun with it! There were AMMO cans filled with rocks, 5 gallon buckets filled with rocks, Fire logs, tires and dumb-bells.

The Thang:

COT warmup – SSH,- Merkins, Imperial Walkers, CSPAN Windmills

Station 1: army crawl with AMMO can across the yard and back for 2min

Station 2: Russian twist with 35lb dumb-bell for 2min

Station 3: Squats with oversized Firelog for 2min

Station 4: Clock merkins for 2min

Station 5: Bucket full of rocks run across the yard and back for 2min

Station 6: Mountain Climbers for 2min

Station 7: Tire flips for 2min

COT – Wave Merkins, 20 Burpies

Split into 2 squads with 1 AMMO can each, Indian run with a twist!

1st person leading the squad passes the AMMO can back to the next person while running until the AMMO can reaches the last person. Once the last person has the AMMO can he takes off running to the front. Rinse and repeat all thru the Norwood ridge neighborhood for about 1 mile.

Wall sits and pass the 2 AMMO can back and forth twice.

MOB mosey to the COT

Gents,

You have been selected to Q @F3TheFort Run&Gun (Wednesday Evening 1815 Baxter YMCA Soccer Fields).

Please be prepared, and arrive by 1805. Our goal is to always start and end on time.

Please be sure to review the disclaimer with any FNG, and get their hospital name, email address, & F3 name after the workout. Use the new app/link, it is very cool. Also feel free to do preblast via twitter for bike & ruck nights. Our goal is to use this workout to draw different men than our 0515 schedule.

Q is also responsible to schedule the 2ndF site

If you are unable to Q on the date below, please just exchange with a reliable #HIM. Also feel free to give one of the newer guys warmup or Mary on your Q date #HIM

Flat tire has built some great momentum with this workout, keep it up #manlyrecess

AYE!

CSPAN