There is a new AO coming to Rock Thrill and it is going to put the Rock Hill AO on the map with 6 days of great workout locations! This new AO will be held behind the Bojangles, Chick-fil-a and Pop-eyes on Cherry Rd. Bojangles opens at 0530 so a new bible study will take place after the workout lead by some of Rock hill’s finest Qs. We will a meet behind the Bojangles to kick off the Friday morning “Slow-Burn” and then follow with the bible study. You are not going to want to miss this AO as it brings a lot to the table. There are 6′ double walls to be scaled, handrails to be merkin-ized, brick walls for balls to be pressed against, unlimited parking lot space to be covered, a drive-thru corkscrew track that will make you cry for mama and grassy areas to be put on your 6 in!!!

We will launch this area on 7/24/2015 which is next Friday!! Tell your friends, leave your excuses in the fartsack and get out of the bed before your better half so you don’t get FIA’ed and get down to this AWESME AO coming to the Catawba BINGO near Bojangles! Turkey Punch, Turkey Tug or Turkey snatch your neighbors and get you some!

Your fellow F3 brothers will be standing in the COT waiting for you in the gloom every morning at 5am no matter rain, sleet, snow, hot, tired, sore, grumpy or cold in moonlight standing by the All Mighty Shovel Flag waiting to push you and each other to make you a better person, leader and man. Don’t let your F3 brother stand alone as we are a team and we build, grow and fight as a team. See you in the Gloom!!

This is the Thang at the Recon mission:

COT Warmup – SSH – Cherry pickers – CSPAN’s (Windmills) – Imperial Walker – Merkins with an ECHO

Mosey to Pop-eyes for Burpies and Corkscrew mosey. 5 burpies at the bottom and mosey thru the corkscrew – 4 burpies and mosey – 3 burpies and….you get the picture

mosey to the double wall – Jacobs ladder with the walls – 5 burpies at the bottom and climb the 2 walls and 1 bomb jack at the top – mosey to the bottom – 4 burpies, climb, climb, 2 bomb jacks, mosey…. you see the pattern

Mosey to front of Catawba BINGO for box jumps and step ups

Mosey to grass lot for Ab lounge

Mosey to handrail by Office Depot for Derkins and inclined merkins – 5 each horizontal rail on the handrail – (6 rails)

Mosey to grass and use trees for cones – bear crawl around all trees, R side step back, L side step back, R cross over run, L cross over run

Mosey to brick wall behind Bojangles for balls to the wall, alligator crawl, crab walks, and wall sits

Moosey to parking lot and use spaces for lunges, broad jumps, high knees and butt kickers

Mosey back to the COT

Talk about a nice “Slow Burn”……

Two men overcame the fear and posted for the black diamond workout.  Only one knew what was in store.

The Thang:

Mosey 1/8 of mile then do 30 burpees, rinse and repeat, rinse and repeat, rinse and repeat (120 burpees)

Go to bottom of short hill

Backward run to the top-5 burpees run to the bottom LBC until Q says stop

Backward run to the top-5 burpees run to the bottom X-O’s until Q says stop

Backward run to the top-10 burpees run to the bottom CDD until Q says stop

Backwarrd run to the top-10 burpees run to the bottom 20 burpees OYO

Mosey to long hill

20 burpees OYO

Partner sprints:  One partner runs up the hill while other does exercise

Exercises: CDD, Merkins,  LBC, Wide Arm Merkins, Hello Dolly, 20 burpees

Mosey to parking lot: LBC x30, X-O’s x15, Helllo Dolly x20

Shout out to Dark Helmet for not only showing up to the Black Diamond but sticking through the burpees.  The front load of burpees took its toll quickly!  Way to go!

21 strong for a tour of the Armory parking lot. Partnered up and some PAX met some PAX they didn’t already know. Change Order and Anchorman rekindled their mutual admiration.

Led off with the usual: SSH, IW, merkins, flutter kicks, planks and good morning hammy stretches.

Moseyed for the parking lot tour but first visited the wall where we dipped, ducked, lbc’d, jumped. Then, the relay race with bells… fun.

Circled at the middle of the lot and sent off partners to tour the Armory for a few laps which included: swings, figure 8’s, squats, russian twists, floor presses, lbc’s, halo’s, and squat slingshots.

Breaking news: We ran out of time for the planned suicides (Next time.)

Important stuff:
This Friday 7/17, 19:00 — Children’s Attention Home, Chicken Hawk has details

Anchorman brought it with urges to take VACATION, lamenting expectations of corporate ‘Merica and folks who can’t let you check out for a while. Cherish the chance to spend time with your family. Props for the word.

Really important stuff:

Prayers lifted for:

Denise, CakeBoss’ sister

Wendy Bedwell, Pastor’s wife

Wheels’ brother Keith – wife wants a divorce

WhoDat’s son Brandon

A pleasure to lead this morning…

On Friday August 7th 06:00-07:00 — A 3rd F Convergence at Eternal Church on Pleasant Road, behind Zaxby’s.

We will fellowship with local school principals and a teacher from the Fort Mill School District. We will hear their plans for the upcoming school year, discuss issues of concern and discover opportunities for the Men of F3 to come along side and support them and our children.

It is a morning for us to reinforce our appreciation for what they do as the school year approaches.

Please join us to connect with some of the most important the leaders of our community.

Parking at Zaxby’s is recommended.

Started by reading Romans 5:3-6,8
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were still weak, at the right time Christ died for the ungodly.

but God shows his love for us in that while we were still sinners, Christ died for us. (‭Romans‬ ‭5‬:‭3-6, 8‬ ESV)

Talked about how suffering is part of our Christian walk and how Christ suffered the ultimate pain on the cross for all of our sins so that we might be justified by faith (reference Romans 4 and Abraham being justified by faith).
Since I like to try and draw parallels between the workout to come and the passage selected, it lined up nicely since a form of suffering was about to come.
Disclaimer

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

Run to park fountain area

Round 1
20 Burpees
20 Jump Squats
20 Derkins
20 Jump Squats
Run 1 lap

Round 2
20 Burpees
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
Run 1 lap

Round 3
20 Burpees
20 Jump squats
20 Derkins
20 Jump squats
20 Diamond Merkins
20 Jump squats
20 Stagger Merkins
20 Jump Squats
Run 1 lap

Round 4
20 Burpees
20 Jump squats
20 Derkins
20 Jump squats
20 Diamond Merkins
20 Jump squats
20 Stagger Merkins
20 Jump Squats
20 Clap Merkins
20 Jump Squats
Run 1 lap

Totals
80 Burpees
280 Jump Squats
200 Various Merkins
1.93 Miles of running

Reminder that even though suffering was involved in the workout, that was temporary and we needed to focus on eternal things.
How do you get better at suffering?
Let go and LET GOD TAKE OVER. Submit to God and let Him handle it in His strength.

It was an honor leading these 16 strong men today and seeing all push their limits and some come alongside and help carry some of the burden of the number of reps. Great demonstration of how we, as brothers in Christ, should help each other push through and sometimes help carry the burdens in life. Great job men!!! Aye!!

Thirteen of The Fort’s and Rock Hill’s finest gathered in the gloom this Monday for a post Independence Day beatdown by Popeye and YHC. Always a pleasure to lead these men—especially in an AO that is one of my favorites.

The Thang:

COP – Popeye

SSH x 15

Windmill x 15

Imperial Walker x 15

LBCs x 15

SSH x 15 again

Mosey over the the small parking deck in front of the County Library/Police Department

Popeye told us the story about being interviewed by the Rock Hill Herald about the recent sightings of Bears in York County—and the only quote that they used from him was “Let the Bear be a Bear!” Thus, we did the following:

10 Merkins at the top of the ramp

Run down to the bottom

20 Squats at the bottom of the ramp

Bear Crawl to the top

Rinse and repeat 5x

Popeye had 5 minutes left at this point, so we did a bit of 4 corners at the top of the parking deck:

Corner 1: 20 SSH, Corner 2: 20 Squats, Corner 3: 20 LBCs, Corner 4: 20 Merkins

Handoff to Schrute:

Mosey over to the amphitheater.

In honor of my binge watching of Soccer over the past weekend (MLS, USMNT, USWNT) #WeGotThreeStars, I decided to pull out some old soccer workouts for today.

Grab a bit of wall—1 minute of forward box jumps

1 minute of side box jumps (30 sec each way)

Run the steps of the ampitheater

Bunny hop the ampitheather steps (1 time around with each leg)

Mosey over to parking lot behind McHales

4 corner drill—jog the first three segments of the rectangle created by the corners of the parking lot, sprint the last, jog the next two segments of the rectangle, sprint the next two, jog the next segment, sprint the next three, jog a whole lap, sprint a whole lap. (This felt way harder than i remember as a teenager).

Short shuttle runs, 5 yards, 10 yards, finish with 5. (rinse and repeat)

Mosey over to Fountain Park. Grab a bit of wall, do 15 dips, 15 derkins.

Mosey back to the parking lot for the COT.

Announcements:

• F3 Dads at Panther’s practice field on Saturday.
• World’s largest Coffeeteria on 8/8 to support Colombia Mission Trip
• Tinker Toy is still taking donations for young man (see email)

Prayers went out for our military, our local police and all they do, and thankful for the ability to fellowship and work out together. YHC, Apache, and Popeye all shared stories about how the larger brotherhood of F3 looks after their own.

It is always a pleasure to lead and I always look forward to new opportunities to do so. The impact that we all make on one another cannot be understated.

Until next time–Schrute out!

This morning we had the #TwitterlessBurgundy as Q! He keeps promising to get on the old Twitter machine, but I guess he’s waiting on his Grandma to walk him through it! 😉 Great Q brother, the ‘Big Show’ will be used again!

Below is his recap …

Slow run to Alumni Drive

COP

SSH x 10

Windmill x 10

Imperial Walker x 10

Moroccan Nightclub x 10

Clock push-up x 2

Burp and Merk – at each swing add a merkin in the middle of the burpee – working our walk all of the way up to 10

Partner leg-toss – 20 each partner

Rinse and repeat with the Burp and Merk

Partner leg-toss – 10 each partner

Crunchy Frog sit-ups

‘The Big Show’ at the amphitheater – run the distance of each level of the amphitheater – stopping to a burpee at each end and then continue moving up the rows until the top. Believe there were 12 total rows

Indian Run back to COT

-Catfish … out!

Pusher came down and Q’ed PHOP back in May. He brought an AMRAP pyramid and challenged the PAX to see how far they could get. Well, YHC and Gepetto had a Co-Q last Wednesday. I pitched the idea of a Part Deux to him, he thought it sounded like a challenge worth accepting.

Ol’ Gepetto warmed us up with a lap around the parking lot then to COP for some SSH’s, wind mills, merkins, imperial walkers, and some others I know I’ve forgotten.

He graciously handed over the reins of Q and we took another lap around the parking lot, ending at the front of the church. This would be our launch point for the remainder of the workout.

The pyramid was constructed of the following exercises:

Merkins x 50
Flutters x 40
Dry Docks x 30
Flying Squirrels x 20
Jump Squats x 10
Bombjacks x 10
Derkins x 20
Dips x 30
Freddy x 40
Jumping Lunges x 50

All the PAX started with a lap around the building then completed the first exercise. A lap was taken after each exercise through the pyramid. The single lap was doubled once you made it through the pyramid the first time.

The only record I could find from the last running of this AMRAP was that Burgundy and Tinker Toy made it to Freddy’s on the second lap. So this time we recorded everyone’s accomplishments during COT.

Sergeant York – 2nd round jump squats
Tinker Toy – completed 2nd round
Shrute – 2nd round derkins
Padre – 2nd round derkins
Gepetto – 2nd jump squats
Deacon – 2nd round derkins
Catfish – 2nd round jump squats

Thanks Pusher for the original Q! It’s nice to have a benchmark to hold yourself accountable to!

As always, it was a privilege and honor to lead this great PAX!

Catfish … OUT!

Using counts derived from the date: 7/4/1776 as the basis for the workout.
Could be 7 or 4. Add them for 11
Could be 17 or 76. Add them for 93, or the individual numbers for 21
Add all the individual numbers for 32.
Or 93+11 for 104.
1776 was 239 years ago, so 239 could pop-up.

Mosey to Field 3 for warm-up COP
21 – SSH
11 – Wind Mills
17 – Moroccan Night Club
11 – Diamond Merkins
11 – Hopping Lunges
17 – Imperial Walkers
11 – Knuckle Merkins
11 – Hello Dolly
11 – Wide Arm Merkins
17 – Freddie Mercury
Mosey for active rest
76 seconds of people chair at the “cabana”
Mosey to Green Mile for true pain stop
Four corners:
Face the inside. Shuffle width, karaoke length
7 Burpees
4 Burpees
17 Burpees
76 LBCs
(really? You were expecting me to call 76 burpees? Get real!)
Plank-up, wait for six
Shampoo, with a couple changes:
Face the outside. Shuffle width, karaoke length
7 Burpees
4 Burpees
17 Burpees
76 squats
Plank-up, wait for six
Mosey to end-line. Partner aggregates on the green mile
76 Merkins
104 Squats
239 LBCs

Turnover to Twister
Indian run around the Cherry Park Loop, with pain stops as follows:
21 Squats
11 Merkins
11 full situps
People Chairs with trees – 2 rounds
17 Plank Jacks from elbows
32 SSH
Return to COT with as much as you got

Moleskin: There is a difference between Belief and Faith. Belief in God can often be much easier than Faith that He has a plan for us, no matter what our current struggles might be. Many times in life, we’ll tell ourselves that we’ve figured it out… That we don’t need help anymore… Only to rediscover that we still (as when we were 18 and cocky) don’t know it all. Being in shape – physically, mentally, and spiritually, more so than the general population – can make us prideful. Pride can be a wall between us and God. Peach confided a crisis of Faith and asked for prayers.

The time has come for YHC to conduct his Virgin Q and the newest AO within The Fort: Pantheon. Knowing the history and tradition of what the Site Q has implemented (burpees), YHC ensured that it would continue. Though before heading off, YHC did a quick disclaimer, welcomed a FNG and did a brief discussion about the word “Addiction” so that the PAX could dwell on it as we worked out.

The Thang:
Mossy to back parking lot for a quick COP.
Mossy to playground, split into 3 groups:
Group 1 – 15 swingset abs
Group 2 – 20 squats
Group 3 – 20 dips
Rinse and Repeat 3xs

Head back to back parking lot:
Group 1 – burpee broad jump between parking lot islands
Group 2 – duck walk between parking lot islands
Group 3 – run a lap around parking lot
Each group rotated once

Lined up at end of parking lot for burpee suicides:
run to island = 2 burpees, run back
run to last light pole = 4 burpees, run back
run to last light pole =6 burpees, run back
run to island = 8 burpees, run back

a quick 10 count, rinse and repeat. YHC realized after that the parking lot wasn’t the best location, but the pain was implemented.

Mossy to other playground – hoping for some apparatus for pull-ups, but the school didn’t build anything!!! What is a school playground without monkey bars??

Audibled: wall sits for 30 count, 20 merkins (on some really nice cushioned playground flooring); rinse and repeat.

Mossy to front of school, oh wait, YHC noticed the stairs in the back of the school, so PAX had to run all the way to the bottom and back up, crowd pleaser.

Mossy to front of school for some Ab Lab, then finished it off with a sprint to the end of the parking lot and back (Rumor had it that CSPAN lead the sprint and waited for Gears at the curb before returning back).

COT. As always an honor to Q. YHC wanted to ensure we all got a great workout before YHC left for a 2 week vacation to Wyoming/South Dakota. But leading up to the Q, YHC felt the need to speak from the heart about how important F3 has been to him and others. YHC noted that Addiction is normally referenced as a dangerous word, but it can also be viewed positively. F3 is an addiction, a positive one, where PAX always help out others, encourage others, push others. We don’t just wake up to post to post, we are addicted to posting with our PAX for #accountability & #HIM. What F3 has done for YHC is control his possible addiction to beer. If it wasn’t for F3, YHC would more than likely enjoy a few more beers than needed; but knowing that YHC doesn’t want to be the 6 everytime and prove to himself to be a #HIM, he knows not to drink in excess/or not at all. The past 2.5 years has been a blessing to know that addiction can be viewed as a positive as long as it is to better oneself and to better his surrounding PAX.

There were also a number of prayers said, Royales niece, TC resident who recently had brain surgery, Flat Tire’s M, and Who Dat’s son. May we all know to call upon HIM for help and guidance.

Trucker