Shout Out to Chaser @TrauMMASon for introducing me to “Sally”! When he was on Q at PHOP a couple of months ago!

Mosey to the Nest

Warm Up

SSH 25

Windmill 10

Emperier Walker 25

Merkin 15 (I think…. Apache can mess with the counting system at times….

Mountain Climbers 15

Mosey on down to the grass

Bring Sally Up Squats

Take a lap

Bring Sally Up Burpees

Take a lap

Tabatas

8 cycles Merkins and Jump Lunges

Take a lap

Bring Sally Up Merkins

Take a lap

Bring Sally Up (Half song right leg/Half song left leg

Mosey Back

COT

Announcements: F3 dads Panther Stadium coming soon.

Prayer: I had the privilege to meet a “Modern day Mother Teresa” about 8 years ago.  Her name is Nubawi and she lives in Burma.  For the last 10 years Nubawi has lived among the poorest of the poor taking care of orphans.  She has literally sacrificed everything to serve.  I received a text last night that she past away at age 35.  It is a rare thing to meet a person like her.  A brief encounter with her was life changing for me, my wife and 4 kids.  I asked the guys to please pray for all her kids.  Prayers that someone will “stand in the gap”.

Padre

13 PAX ignored the Sunday night Twitter warning – or showed up expecting a Dark Helmet “Moderate” workout. They were, instead, greeted by a Cheddah beat down. Mumble-Chatter started at the first exercise, but quickly subsided as we all struggled to keep out breath.

The Thang:

Warm up lap around the parking lot. Choose a partner with similar size purse. Mosey to first pain station.

Pain Station #1 “The Wall”

Partner 1 Balls 2 Wall while Partner 2 performs KB Swings X25 and switch

Partner 1 Peoples Chair with KB overhead while Partner 2 performs Tricep Ext X50 and switch

Mosey to next station

Pain Station #2 “The Lot”

Double KB overhead press X100 – Partner 1 runs while Partner 2 lifts, and switch until all 100 reps are complete. Plank until 6 is in.

Double KB squat X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in. Bonus 10 Merkins

Double KB curl X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in.

Mosey to next station

Pain Station #3 “The Small Wall”

Partner 1 double KB step-ups X20, Partner 2 merkins X20, and switch.

Rinse & Repeat

Wall plank single arm rows X13 (each side), Upright rows x25

Rinse & Repeat

Mosey to next Station

Pain Station #4 “8 minute abs”

Dealers choice around the circle for favorite ab exercises (all with purses)

Windmills, Hello Dollies, Flutters, LBC’s, Russian Twists, Boat-Canoe, Toe-touches, 60 second V-Sit (May have missed one)

COT

Announcements:

F3 Dads at BOA Stadium July 11th. CAH 7:00 July 3rd, Decible two upcoming charity events (details to follow)

Prayer Requests:

Decible new career, All Pax traveling this week

The Thang:

Q: Apache

Mosey to Cherry Park after warm up in parking lot

Run about 1.25 miles then work upper body with clock merkins and alligator crawls

Mosey to the soccer field and do four corners

First set with a 10 count Oyo and second set with Diamond/Double Merkin Burpees/ Wide Arm Merkins/ Mtn Climbers (20x)

Sprint the long distance bear crawl the short distance (2x)

Q: Deacon

Mosey to the hill.

Jacob’s Ladder:

– 7 Mack Tar Jies on the top and Knee Tar Jies on the bottom

– Grab a partner and do wheelbarrows up the hill (2x)

– One partner runs up and down the hill while the other does LBCs. Alternate runners until you complete 200 LBCs

Mosey to the parking lot:

– Crab walk to the end of the parking lot and run back (2x). Do Moroccan Nightclubs when finished

– Bear crawl to the end of the parking lot and run  back (2x). Do Moroccan Nightclubs when finished

– Psycho bunny hops to the end of the parking lot and run back (2x). Do Moroccan Nightclubs when finished

Mosey to the benches

– Round 1: Declined CDDs (15x)), Box jumps (15x), Inclined Merkins (15x)

– Round 2: Dips (20x), Steps ups (20x/leg)

Moleskin:

To be a high impact man, you must be intentional with your time. Our time on this planet is very limited and life moves at a fast pace. Respond to the Great Commission by intentionally investing your time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Intentionally serve your family and your community.

Relevant Quotes:

• “Impact is never about knowing all the steps ahead, but about taking one intentional step after the other.” ― Bidemi Mark-Mordi
• “Living with intention means saying no to the things that aren’t important to us so we can say yes to what matters most.” ― Crystal Paine

The first thing you need to do the next time you post with Apache, is to get him to tell you the story of how Turkey Punching came to be… You will want to make sure you have at least 5 minutes to hear the story in its full glory, but trust me, it’s worth it…

Bogey brought an FNG to the party, so a full and clear disclaimer was given, and then it was off to The Thang:

First things first, we moseyed over to campus. If you’ve never been to Eagle’s Nest, go. It’s a fantastic AO with lots of variety. Good stuff there…
There is a long stretch with rectangle patterns and a big circle at one end and so I’m so inventive that we circled up… on the circle…
Warm up = 25 counts of squats, SSH (ludicrous speed), IWs, Windmills, Moroccan Nightclubs, and such.
Then we did 10 (15? I don’t remember…) burpees in cadence. Everyone LOVED that……. (is that sarcasm? Why yes, yes it is…)

Then for the next 100 yards down this long stretch with rectangles it was bear crawl to the end of one then 1 burpee, run to the next then 1 burpee and so on until the top of the steps. A quick 10 count and a long story about turkey punching from Apache and we were off again, this time down the steps to the amphitheater.

There it was run to the top of the amphitheater, tag the fence, run down, 5 burpees OYO, then repeat 3 times. As if that didn’t suck enough, rinse and repeat the whole thing again. Because, you know, who doesn’t love burpees?

Then we moseyed over to a loading dock area where we did some wall sits and some BTTW. Hold as long as you can, then take a lap around the big circle after you fall, come back and sit on the wall again to wait for the 6.

Mosey back over the steps we came down earlier. Partner up, size only matters a little. After I said that, though, there was a bit of mumble chatter, and then somehow Apache had bent Bogey over and… well… let’s just say that there was a need for some bombjacks at this point, so we all knocked out 10 of those… because it was definitely warranted, and… well… let’s just say that I can’t unsee that… Wow… Anyway, where was I? Ah yes, partner up at the steps.

Partner 1 takes partner 2’s legs and wheelbarrows to the top of the steps, run to the bottom and flapjack.

Then we run to the top of the steps together and 100 yd dash (sprint) it back to the circle where we started for a little Mary:
Some flutters, LBCs, protractors, and such round out our time together.
Mosey back for the COT.

Moleskin:
For the benefit of the FNG, we went over the 3Fs. Then we talked a little about why we use the shovel flag, and my belief that the .05F (just before the 1st F) is Freedom. That’s the whole reason we are able to do what we do.

Tclaps to Apache for committing to baptism and inspiring Schrute’s son to possibly do the same.

Good stuff this AM…

Helmet out…

The problem with not posting the BackBlast soon enough is that the details easily slip the mind as the hours (or days) pass…especially older minds like that of YHC.  But thanks to technology like e-Weinkes and smartphone video, this post is probably 90% accurate.

The Thang:

• Dynamic warmup – Circle in front of theatre
• SSH x30 => Jog
• IW (high) x20 => High Knee
• Windmills x10 => High Kickers
• Peter Parkers Peters x20 => Butt Kickers
• Mtn Climbers x20 => Butt Kickers
• Dry Docks x20
• LBCs x10

Mosey to side parking lot for Broad Jumps with Merkins (every 2 jumps, stop and do ascending merkins (x2).
Mosey back to start for broad jumps to end, then burpees (count of burpees based on fewest number of jumps required to get across lot)

Mosey to wall of event planning building for People’s Chair
Each pax took a turn bearcrawling during People’s Chair

• Dirty McDeuce (runs were around the “Event” building)
  • Set 1
    • Wide arm Merkins (IC) x12
    • Flutter Kicks (IC) x12
    • Low Slow Squats (IC) x12
  • Set 2
    • Dry Docks (IC) x12
    • LBC (IC) x12
    • Calf Raises (IC) x12
  • Set 3
    • Plank jacks (IC) x12
    • Weezy Jefferson (IC) x12
    • Step Lunges (IC) x12
  • Set 4
    • Merkins (IC) x12
    • Russian Twist (IC) x12
    • Pogo (IC) x12 (6/foot)

Mosey to grassy knoll for Jack Webbs to 10 (1 merkins :: 4 overhead claps) – It’s important to note that a train horn sounded during the Jack Webbs.  There was mumblechatter about how the train horn ruled didn’t apply outside of Old Town, and YHC was able to keep the pax on track for the Jack Webbs.  But a few reps later, Italian Job couldn’t resist a “That’s what she said.” comment, which triggered the requisite 10 bomb jacks. Nice.

Mosey back to COT are for quick round of Mary:

• Chopsticks
• Freddie

COT

Molesking

For the second time in as many weeks, it was a real pleasure leading the PAX of Rock Hill in a workout.  Apache provides enough energy to not just wake up the pax, but probably power a small city.  #awesome

Thanks for the opportunity to serve.  I look forward to next time!

AYE!

-old bay

The Fort and Winnsboro combined to bring the vacation pain this fine Thursday for the 3rd official workout of Launch week.  Weather was perfect and spirits were high until the Pax were informed that the heat was about to be turned up a notch since they were all veterans by this point.  Start was a decent paced mosey around the main field and then circle it up for a co-led warm-up that looked something like this:

25 SSH

20 IW

25 Double-count Merkins

25 Moroccan Nightclubs

25 LBCs

10 each side Turkish Get-ups (crowd pleaser)

30 Overhead claps

The Thang Part 1 (Chaser) – we moseyed to a line of 12 trees spaced approx. 20 yards apart near the entrance to the parking area and set the tone:

• Round One (from tree to tree, rinse & repeat until the end)
  • Burpee Broad Jumps
  • Bear Crawl
  • Lunge Walk
  • When finished everyone was to circle back and finish alongside the 6
• Round Two
  • Burpee Lunge Walk
  • Crab Walk
  • Bunny Hops
  • When finished everyone was to circle back and finish alongside the 6
• Mosey back to the main field

The Thang Part 2 (Doobie)

Pax were told to partner up – preferably picking a partner you didn’t know well.  Each pair was to complete 100 Burpees/ 200 LBC/ 300 air squats as a team.  While partner 1 works on the exercise, partner 2 runs across the field and back (50-60 yards each way). Partners flapjack after run and resume count.  When your “team” finished, you were to continue the running legs until Team 6 was finished.

All teams finished and we absolutely stuck the landing with a quick mosey over to the shovel flag for the BOM.

Moleskin:

• Great work by all Pax today with a workout that turned up the heat a little bit.  Lots of encouragement throughout and reminders that you don’t get up this early (especially on vacation) to half-ass it.
• HeeHaw is really fast at the bear crawl, crab walk, bunny hop, lunge walks and…well…everything.  When he returns to lead this group again, the gloves will be off.
•  It was an honor to lead this emerging group and the fire is already there to keep this going and growing long term.  #ISI, #HIM, #GetBetter.

Conditions were absolutely perfect and 80 degrees…welcome to summer.

Disclaimer (statement not reviewed by Legal Counsel because said “LEGAL-BEAGEL” is currently pulling a “Dirty Myrtle”).

I do not think I said how much I appreciated the invite to Q….appreciate the invite to the new AO, and thanks to you Catfish for your Site Q. Winthrop Campus is beautiful. #excellentchoice

Take off at a good running pace

Stop at flag for “Pledge of Allegiance” lead by Bogey and said in unison.

Take off again at a better running pace

Apache still does not understand “stealthmode”

COP (circle of pain)

SSH, IW, Squats, Seal Jacks, Windmills, Moroccan Night Clubs, and a couple of others…#mychiropractoriscrazy #stretchingislame #OLD

Plankarama…most of it slow and to ten counts…many rested on their knees…some tried to keep up, and some think it is me just needing to waste time before we really start working out…

Follow the leader on stairs…#multi-play #REMIX

Mosey to main pedestrian highway of campus – about 18 light poles and about ½ mile in length

• Round 1 = 5 SSH at each light pole / jog back
• Round 2 = 5 squats at each light pole / jog back
• Round 3 = 1 “flying squirrel” at each light pole / jog back

Partner up with somebody you don’t know

• Partner 1 runs down 3 flights of stairs around the path and up 3 flights of stairs
• Partner 2 does flutter kicks / 3 rounds of this nonsense #toomanyflutters

Mosey back to COT – couple of stops – Swamp Fox blistered it home

+ we stretched for 2 minutes #doesnothelp

T-Claps to Burgundy, Full Count, Bogey, and Apache for “pushing” the pace this morning…I was tired from @F3IndianLand on Monday

T-Claps for my partner Popeye this morning…somebody always pulls the “short”straw

#AOrecondattendance

+NO FNG

+ Twister =  no more #bombjacks only #burpees

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

Always an honor to see The Rock Hill “crew”, here is everything in my notes:

• AO is first class, need to come back so I can get the full tour of the area
• #HOG&COYOTE =do it + #Burgundy is not running so #Armadillo is up for grabs
• #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 online.
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Discussion about the huge bruise on my arm, and how over confidence will lead to poor form, which normally leads to an injury. (12 gauge always have recoil?)
• Great discussion on #HIM and making a deliberate effort to be a #HIM especially with your children, this is leading by example within your family, loving your wife, and showing them that your faith and their faith matters to you.
• I forgot to mention $12 T-Shirts

http://f3.mudgear.com/collections/sc-fort-mill-the-fort/products/f3-the-fort-sport-tek-shirts

out of mediums…getting low on other sizes…pay online…don’t be a #LIMP

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and follow our region @F3TheFort @F3RockHill & @F3IndianLand

Be a better man today than you were yesterday,

CSPAN – over & out

So, time had come for the boys from the Fort to take the lead in the exploding Winnsboro Expansion. After having a strong presence (albeit completely unrecognized in local media…)at the initial launch, this was our first return trip to lead the way in bringing the pain. After a trip full of harassment at the hands of Apache and Tatanka for the timing of this Q corresponding perfectly with my beach trip (thank you F3 Uber), YHC (Chaser) was ready to get down to it.

Soon, the parking lot filled up and it was time for the fun. CSPAN began with a very nice warm-up including his patented all-too-long plank series and then spoke about the importance of F3 and the growth and fellowship that stems from the 1st F. YHC was up next and in keeping with my MO, this would be an active rest beatdown. At any point, if you are waiting for the 6, you are going SSH, mountain climbers or LBCs. Here’s how it worked out:

Here’s the THANG:
1) 5 Burpees OYO;
2) Mosey to baseball field – 15 Mahktar Ninjis, 15 Mahktar KNEEjis;
3) Mosey to the Baptist Church (stealth mode) – Clockwork Orange (2 hours), 20 squats;
4) Mosey to 1st Methodist – Lunge Walk up parking hill;
5) Mosey to Courthouse steps with a quick stop at one of the many American flags in Winnsboro for a CSPAN led Pledge of Allegiance…continue the mosey and then here comes the fun:

STEPS WORK:

These beautiful rounded steps served as the playing field for the following (10 minutes straight – no stops):

1) First 4 minutes AMRAP – take a lap, 10 merkins, 10 diamond merkins, 10 wide-arm merkins (“Mucho Chesto”)

2) 2 Minutes AMRAP – take a lap, 20 Squats

3) 2 Minutes AMRAP – take a lap, 20 dips

4) 2 minutes AMRAP – Repeat Mucho Chest series.

Good mumble (albeit pretty breathless) chatter at this point and the Pax encouraging each other to push through it. There was a glorious sweat line up and down the steps by the end.

Heading Back:

1) Mosey to another church (don’t know the name) – sidewinder up and down the steps, 2x reverse bearcrawl up the steps;

2) Mosey back to 1st Methodist – 20 Mahktar Ninjis, 20 Mahktar Kneejis;

3) Mosey up the big hill – at the top, SSH until we bring the 6 home (strong effort at this point by FNG-Recall to keep the Merlot contained);

4) Mosey back to baseball field with a full Pax circle around to pick up the 6 – 10 burpees OYO;

5) Mosey back to the Winnsboro Grinder for some ab work and a good stretching plank series.

COT led by CSPAN with prayers and praises lifted up and announcements made. Great BOM and a buncha spent Pax.

Truly an honor to share the Q once again with CSPAN and to help lead these Winnsboro guys. The way this thing has taken off here is proof of the fact that F3 was desperately needed in this town. Every single man that comes out will be better, his family will be better, his faith will be better and Winnsboro will be better for these men. Great work and CSPAN and I are always open to an invite back to do it again. Thank you for the honor.

YHC woke up early from kids and a warning tweet that Tatonka and Package “F3 Royalty” would be out, loud, and proud. Turns out Apache gave them a run for their money.

Mosey to UPS Store
Warmup – SSH, IW, Windmills
The Vegas BLIMP – Burpees, Lunges, Imperial Walkers, Merkens, Plank Jacks – roll of the dice determines rep count
3 rounds

Bear Crawl to curb
40 calf raises
10 merkins
20 tip toe squats

Mosey to Books a Million
Burpee Broad Jumps
Lunges

Mosey to Wendys
People’s Chair
Burpees
More People’s Chair

Mosey to Events
Ab Lab Dealers Choice
Lots and Lots of Mumble Chatter, TWSS, and Bomb Jacks
YHC had enough of the mumble chatter and audibled

Mosey back to Vegas with some bomb jacks and burpees mixed in on the way

2 more rounds of The Vegas BLIMP

Mosey back to Moes – more bomb jacks

COT – Prayers for Flat Tire’s wife, Apache’s Step Dad, Lego Land’s sister, and the PAX

After Q’ing PHOP yesterday, I wasn’t sure what today would hold. Somehow I forgot how to count, and the PAX were happy to point that out. I think I got em back in line with the BLIMPs. Apache was in rare form today. I can’t wait until his first Q. Great to have so many men from other AO’s there. I’d echo Tatonka and encourage the Patriot PAX to tour some of the other great AO’s in our region.

Tega Cay Elementary has been the site of several Black Diamonds and a Field Trip or two from the Golden Corral. So it was fitting that we installed it as an official AO today. As I rolled in there were some eager PAX waiting to get at it. Gears took a stroll from his house and mentioned he took the front route because he thought the stairs in back of the school might be too dark and dangerous. A quick mosey by YHC confirmed this to be true and the weinke was modified, but not much. No FNGs, brief disclaimer, and since Cerrano would be celebrating his birthday, I wanted to wish him a Happy Burpday. Thus began an intense and grueling…

Thang:

Right off the bat, 10 Burpees OYO

Mosey around the front of the school to the back parking lot. Circle up for some COP.

COP
10 Burpees OYO
27 SSH
10 Burpees OYO
20 IW
10 Burpees OYO
15 Merkins
10 Burpees OYO

Mosey to the bottom of the Stairs back service road. Here we began a Bent Jacob since we wouldn’t be using the stairs. 7 Bomb Jacks at Start, run the length of the back (50-75 yds) and do 1 Burpee at the other end. Run back and do 6 Bomb Jacks, Run back for 2 Burpees and so on. Not a lot of mumble chatter. PAX was focused on getting the work done.

Once completed, mosey to the front of the school for a DORA 1-2-3 combo. Forgot how much I love/hate these until Smuggler re-introduced me last Saturday at Alcatraz. PAX partnered up and proceeded to have one partner do the following while the other ran to the school awning and back (50-75yds). Flip Flop and continue counting the exercise until you reach the 1-2-3 goal. Goals were 100 Dips, 200 Flutter Kicks and 300 Lunges.

Once we put DORA to bed, we moseyed to the wall for a little bit.

BTTW for 3-10 Counts

Peoples Chair with alternating air presses and arm flutters while PAX did 5 burpees from each end meeting in the middle

BTTW for 2-10 Counts

With about 1 minute left we moseyed to the driveway and finished off with 20 Burpees OYO (Crowd Pleaser by Far).

COT & BOM

Announcements: H&G on 06/20, Dark Helmet is ordering shirts (DM him if interested), F3 Dads (check the pre-blast/newsletter), BRR Training: Try to post for RNG Wed Night and BRR Thurs morning to start stacking runs.

Prayers: Prayers for Royale’s co-worker who just had a baby and there are developmental complications with the child.

Praises: Gears praising 2 week vacation with his wife. Recommends a date every 2 weeks, a weekend getaway every 2 months and a special vacation every 2 years. Your wives are the most special people in your lives. Let them know it. Aye!

NMM

Thanks to Gears for the PSA. Don’t want any PAX getting injured. I’ll find a lighting solution for the stairs or require headlamps (hazardous for YHC: see #TheCoop) when working in the back. Note to self, calling out cadence is quite difficult when stacking Burpees for COP. I could barely catch my breath on the Merkin set. Great work by the PAX this morning. Mumble chatter was light but everyone was in good spirits. Tclaps to Dark Helmet for catching on to the morning’s theme. Thanks to Funhouse for AbLab while waiting for 6 and convincing me to not modify the 300 lunge set on the 1-2-3 (If it’s on the weinke you do it). This AO has a lot to offer. I am looking forward to seeing what other Qs bring to it (Now Hiring). If you live in or near Tega Cay, this should definitely be in your weekly rotation. Pantheon is home to the Titans (School’s mascot). Always an honor. Oh, final Burpee count was 103 and 2.5 Miles. Aye!

Zima