With Padre out of town it fell to Popeye and YHC to deliver the beat down. Based on the burning sensation in my shoulders and legs, and the pools of sweat on the pavement, I think we succeeded.

COP – Popeye on Q
SSH x 20
Windmill x 10
IW x 15
Moroccan Night Clubs x 15

Lap around the parking lots

4 corners
15 each: Merkins, Carolina Dry Docks, Ranger Merkins, Bullfrog Burpees (burpee sans jump)
20 each: Squat, SSH, Monkey Humper, Jumping Lunge
Rinse & Repeat

Handoff to YHC
Mosey to other side of lot
Alternating bear crawl, frog jumps
Alternating backwards bear crawl & backwards lunges

Parter up – 1 run, 1 exercise
100 Carolina Dry Docks
200 Monkey Humpers
300 Freddie Mercuries
Shout out to Swamp Fox for pushing himself. Aqua Lung decided to show off, so he and Apache got more Monkey Humpers.

COP Shoulder Edition
CDD x 20
Hip Slaps x 20
CDD x 15
Cha Cha’s x 10
Moroccan Night Clubs x 15
CDD x 10

Mosey to wall for People’s Chair in honor of CSPAN’s birthday.

CDD x 11 for good measure

COT – announcements, CSPAN-esque popcorn praise or prayer, BOM

Thanks from the PAX for school ending, new job opportunities, healthy families, and the PAX
Prayers for friends hurting from loss

Great group of men this morning. Great job Popeye! All Rock Hill residents by my count. When I started doing F3 at WEP in fall of ’13 it was rare to see another RH man. Now we have 5 workouts a week. Its time to solidify our 2nd and 3rd Fs in Rock Hill.

Over the past few Saturdays, I’ve been posting to Area51 to help get a friend from that area connected with F3.  This past Saturday was an especially nice beatdown at “The Rock”, so I figured it’d be ok to borrow a couple of the exercises administered by Chelms (prior authorization not sought, so someone tell me if I might need to lawyer up).

Mosey on to campus for COP warm-up in one of the parking lots:

• SSH (IC)  x25
• Imperial Walkers (IC) x15
• Mountain Climbers (IC) x15

Mosey to area next to Campus Center and grab a rock.  Head back to driveway next to Central Energy Plant for rock exercise, sprint, plank, and 6 inches (hold for 10 count) routine:

• 10 curls (then sprint, plank, hold 6 inches for 10 seconds, and sprint back to rock)
• 10 curls, 10 overhead (repeat sprint routine)
• 10 curls, 10 overhead, 10 squats (repeat sprint routine)
• 10 curls, 10 overhead, 10 squats, 10 triceps (repeat sprint routine)
• 10 overhead, 10 squats, 10 triceps (repeat sprint routine)
• 10 squats, 10 triceps (repeat sprint routine)
• 10 triceps (repeat sprint routine)

Mosey to area for circuit training:

• Leg 1: Bunny hop to top of amphitheater and do 2 burpees
• Leg 2: Run to “Metamorphosis” statue and do 2 merkins
• Leg 3: Run to top of stairs down brick pathway and do 2 bomb jacks
• Leg 4: Descend stairs and run back to bottom of amphitheater, do 2 plank jacks
• Rinse and repeat with 4, 6, then 8 counts of each exercises (total of 4 laps)

Head back to COT.  2 minutes of Mary near shovel flag.

• Low and very slow flutter kicks
• Russian Twists

It was a pleasure working out with the RH pax today!  Absolutely worth the trip for such a great AO and fellowship with Rock Hill’s finest.

AYE!

Disclaimer witnessed by Legal Counsel…I wanted it to feel like #MuthaMonday…so off we went…

Fast mosey to parking garage….probably too fast…even for me…still probably not too fast for Flat Tire

COP (circle of pain)

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

#Mutha Horrible

10 Flying Squirrels = run up stairs to top deck = run down ramps to bottom level = run up ramps to top deck = 10 Flying Squirrels = run down the stairs = run across bottom level & repeat & repeat & repeat & repeat & repeat & repeat…AMRAP

We ran full speed from 0523-0552

Mosey back to COT

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion on prayer/praise reports.

Moleskin:

Always an honor to Q, here is everything in my notes:

• DD played the role of our “rabbit” with the absence of our regular Rock Hill rabbits
• Most got in 6 laps
• This morning was ridiculous and monotonous = and a lot like life
• #HIM = High Impact Man
• #HIM need support when completing difficult tasks (see above) with the enemy always trying to shoot you down (nobody was shooting this morning), remember that F3 is your support group (men started pairing up just to get this mess over with), always be willing to lean in and support when someone needs it

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

Be a better man today than you were yesterday,

CSPAN – over & out

24 men of distinction (welcome FNG Kodiak) arrived at The Patriot this glorious Saturday. Cake Boss and Flat Tire at the Q and planned to fulfill the reputation of The Patriot with a solid beatdown.

Cake Boss shared the following story:

On June 6, 1944, three American officers huddled in a bombshell crater on Utah Beach in Normandy, France. Realizing the tide had carried them to the wrong place on the beach, the trio made an impromptu decision: “We’ll start the battle from right here.” They needed to move forward from a difficult starting point.

CB asked the PAX, what battle are we facing today? What decision are we facing that puts us in a corner? Are we strong enough to start the battle where we are or run from it??

More importantly, who or what are we relying on for guidance and direction??

Who is our compass? More on this later…

Mosey to back side of school down hill for COP

20 squats

15 CDDs

30 SSHs

15 Merkins

20 Imperial Walkers

15 Wide Arm Merkins

Jacobs Ladder

Count off in 2s & line up at bottom of Hill 1’s run hill 1 bombjack-add 1 up to 7 each round 2’s LBCs Flapjack

Plank when done

10 Maktarjai’s

Mosey to side of school

Find wall space

20 dips

10 derkins

3 rounds

Mosey to Cherry Park for Flat Tire beatdown.

Cake Boss added that his compass is Jesus and that he gives him the ability to fight the battles, make the tough decisions and move forward.

Being a better husband, father and Man is because Jesus lives in us and through us.

YHC picked up where Cake Boss left off.  We started on the field with 4 corners:

1) 10 burpees – run to 2nd corner

2) 20 merkins – bear crawl to 3rd corner

3) 30 squats – run to 4th corner

4) 40 LBC’s – bear crawl back to 1st corner

ROUND 2:

1) 10 burpees – run

2) 20 wide arm merkins – lunge walk

3) 30 jumping lunges – run

4) 40 Freddie Mercury’s – lunge walk

Shout out to Menthol for leading the PAX in plank-o-rama as we waited for the 6. Some coarse mumble chatter emerged (Italian Job and Pusher!) earning us 20 bombjacks and a quick sprint to the far fence and back.

Two line Indian run to other side of park.  Slow pace but the man in the back had to SPRINT to the front.  Moderately successful but we had to audible after Pushers direction got us outside of the fence and headed on the outer perimeter of the park.  Circle up in the Carolina Title Loans, Inc. lot while we wait for the 6.

20 SSH

11 CDD – HOLD IT

11 Slow Mountain Climbers – HOLD IT

10 Plank Jack

Now that everyon was back, we headed back to the 4 corner field jogging as a group.

5 minutes left so we had a quick, intense ab-lab:

15 knee ups

15 Russin twist

10 dying bugs (like dying cockroach but better)

15 flutter kicks

Mosey back to COT

Moleskin

YHC shared with the PAX that my immediately family has been through some challenging times lately.  Our church family has walked through unbelievable tragedies in the past week.  Why do these things happen?  What God’s been telling me is this – our time in this world is short.  James 4:14 says:

Yet you do not know what your life will be like tomorrow.  You are just a vapor that appears for a little while and then vanishes away. 

We will all meet our maker one day.  It might be 60 years but it could be tomorrow. I’ve been asking myself, am I ready?  What is Jesus going to say to me when I’m standing in front of Him?

Let’s all try to live our life with no regrets.  Live with character, discipline, and purpose.  Like Cake Boss said, Jesus is our compass and following Him keeps us headed in the right direction.

Thanks to Peach for the honor to serve this great PAX.  The Patriot is a great AO with endless opportunities.

AYE!

Weather conditions were absolutely perfect for my visit.

Piccolo Spoleto went very well #Crucible for V 2.3

#F3TheGrove is an amazing AO, T-Claps to Chicken Wing and the PAX for launching and supporting this beautiful AO. Daniel Island is arguably the “prettiest AO” in all of F3…just see my twitter photo from Saturday morning.

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, also about having “The F3” brotherhood. + I do not think I said how much I appreciated the invite to Q….Thank You!

Fast mosey to around parking area….probably too fast…even for me…

COP (circle of pain)

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

Mosey to flag pole, where Bogey led us in extremely patriotic version of “The Pledge of Allegiance”

3 rounds of 25 Derkins and 25 Dips…probably one set too many…#noticemypoorform

Quick discussion on what F3 has meant to me, and how it can impact you.

F3 workouts …

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

Mosey to next parking lot

Back and forth sequence with 10 Flying Squirrels and lunge walk across to 9 Flying Squirrels lunge walk across to 8 Flying Squirrels….you get the picture, we took that all the way to zero…starting to sweat pretty good now…glad I applied the bug spray #localsadvice #thoseFLEASbite

Mosey to playground area, Partner up with someone you don’t know for 5 rounds

1. Partner #1 runs a lap while
2. Partner #2 = 10 Squats, 10 CDD, and 10 Flutter repeated until your partner returns (flapjack)

Mosey to open field area

Bear crawl across and jog back…T-Claps to Malone, Cutter, and Conflict #NOPenalitytaken

7 rounds of jog down and back with 25 Seal Jacks at every turn…T-Claps to Jarhead, Updyke, and Crab Cake…you guys seemed to enjoy the punishment at this point…

We did some other stuff here but for some reason I have “erased my mind” from it…very sweaty at this point…could have been a lack of oxygen…could have also been that I was really having a good time…as this is a really fit, fast, and fun group…I am known more for 1^st F “attributes” than my ability to write back blasts…time was flying by…

Closed out with an OYO sequence AMRAP with 5 Flying Squirrels and sprints back and forth across the field for 5 minutes…T-Claps for extra efforts by Chicken Wing, Duggar, and Sparty #F3FIT

I had a couple of “High Quality” speeches explaining the fundamentals of F3 as we talked this morning…like I discussed, just read the book, and just jump into the role of a #HIM….I enjoyed our discussions, and as I always do, I just run out of time…

COT (circle of trust)

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

Moleskin:

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

• Appreciate the invite from Chicken Wing – a true #HIM, miss you brother, and you are true testimony of the impact F3 has on someone
• 2^nd F is the glue, enjoyed the fellowship at breakfast, and thanks for the pancakes Duggar
• AO is first class, need to come back so I can get the full tour of the area
• #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
• Appreciate Bogey making the ride over during his vacation – Semper Fi
• Come visit us in Fort Mill

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

Be a better man today than you were yesterday,

CSPAN – over & out

12 men attacked the hill at Man-U in the early gloom! Lots of mumble chatter filled the morning air up until the hill.

COT- SSH- Windmills- Merkins (wide arm, diamond and regular)- Squats (low and slow with a few low pauses mixed in)

Mosey to the fountain- step ups- dips

plank around the fountain- first man does 10 Merkins and 10 squats then runs around the fountain and tags the next pax. Repeat until all pax are done. About 6 min plank total

LBCs- boat and canoe- Russian twists

Mosey to the HILL! 10 burpies at the bottom, bear crawl to the top, 10 squats at the top and run down. Repeat until we get to 1 each!

5 Merkins at the bottom, lounge walk to the top, 5 SSH at the top, lounge walk down. Repeat until we get to 1 each!

Mosey sprint to parking lot, 3 burpies, mosey sprint to next parking lot, 2 burpies, mosey sprint to COT, final burpie!

Five brave men showed up for Cheddah’s VQ and a Black Diamond beat-down at Publix on Goldhill Rd This morning.

The Thang:

Mosey to the coupon store to collect two coupons for future use.

COP:

Imperial Squat Walkers x20

Mountain Climber x50

Round 1:

Diamond Merkins on the Block x20

Morrocan Night Clubs on Coupon x30

Coupon Curls x50

LBC’s with Coupon x50

Run the hill with Coupon

Coupon Swings x30

Run the hill with Coupon

Round 2:

Wide Merkins on two coupons x15

Morrocan Night Clubs x25

Tricep Extensions with coupon x40

Freddy Mercury with coupon x40

Lunge Walk 1/2 Hill with Coupon, Bear Crawl the remainder

Clean & press coupon X30

Run the hill with Coupon

Round 3:

Staggered Merkin on Coupon x10

Coupon toe-touches x20

Staggered Merkin on Coupon (opposite side) x10

Morrocan Night Club x25

Walk Hill 1/2 hill with 2 coupons, run 1/2 hill with 1 coupon

Coupon twist-ups x 20

Run the hill with one coupon

Round 4:

Coupon Derkins X15

Morrocan Night Club x20

Coupon Halo x20

Russian Twist with coupon x10

Run the hill with Coupon

Squat press coupon x25

Walk the hill with two coupons

Bonus Time:

Coupon curl to tricep extension to press x10

COT

Thanks to all who showed up for not fart-sacking and forgoing an easier workout 🙂

Dark Helmet is on the clock for the next BD Beatdown

After posting 3 times with the Men of Bluffton (#MOB), YHC was given the opportunity to Q this fine AO.  I jumped at the chance.  I was getting a little nervous this was going to be a Pax of 1, but the men started rolling in to Dubois Park right about start time.  No new guys and a brief disclaimer about not being a professional, I informed them they would soon see why. With that, we were off to experience…

The Thang:

Mosey around the block and we circled up at the park for COP

COP
25 SSH, 25 Low Slow Squat, 15 Merkins, 20 Peter Parkers, 10 Crab Flips (Crowd Pleaser)

Quick Mosey to Calhoun Street and description of Modified Blimps.  Do 5 Burpees run to the next intersection, do 10 lunges and run to the next intersection, and so on…

Blimps (Starting at Lawton St) – Exercise at each intersection
5 Burpees
10 Lunges (each Leg)
15 IW (each side)
20 Merkins
25 Plank Jacks
30 Squats

So much fun that we had to rinse and repeat back to Lawton.  Next exercise got some blank stares.  A modification of 4 corners but we’ll run it in a straight line and use the intersections as corners.  Partner up for a partner carry (blank stares).

Increasing Merkins (Partner Carry) – Exercise at each intersection
10 Diamond
20 Regular
30 Wide Arm
40 CDD

Plank at the Dock Wheeze for 10 count

Same deal coming back to Lawton but lower leg work.

Increasing Leg Work (Partner Carry)
10 Donkey Kicks
20 Monkey Humpers
30 Jumping Lunges (15 each leg)
40 Squats

After we caught our breath, we moseyed back to the park for a couple of exercises I had planned.  Turned out I only had time for one.  So I let the Pax choose.  Upper Body or Lower Body?  They chose lower body.  Lt Dans it is.  1 Squat/4 Lunges in increasing counts.  We got all the way to a 10 (Squat) / 40 (Lunge) count.  Some of the Pax got to get some LBCs in before Gambit hit the last lunge at 6:00 AM on the nose.

NMM
It’s been great to be away from home but to be able to get connected to other men who get it!  Gotta be honest, a few days without F3 and YHC gets a little crazy.  Old Town Bluffton has so much to offer.  Pretty awesome to be sweating it out under Spanish Moss.  You guys are going to have a great time growing in the coming months and years.  Get out there and EH your friends and neighbors.  Always an honor and I have appreciated the hospitality.  I will be back!

Announcements:
Bluffton looking to add a running workout in the near future.

Prayer Request:
Prayers for High Times niece who has Leukemia
Prayers for a co-worker of Buckeyes who has had pregnancy complications

Aye!

The thang:

Mosey to the front of the church.

COP:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Heels to Heaven (15x) and Dips (15x).

Mosey to the parking lot (on the side of the church).

Pain stations:

Choose an exercise cone and do each exercise 20x.

Move to the curb by lunge walks, cross-fit push-ups, psycho crabs walks, cave man walks and then run to the starting position.

The exercise cones that were picked include burpees, Peter Parkers, Bomb Jacks, Russian Twists, Plank Punches, LBCs, Wide Arm Merkins and Hello Dollies.

Mosey to behind the church:

Balls to the wall, Peoples’ chair with arm raises (2x).

Mosey to the main parking lot (near the flags):

COP:

Scorpions (15x each side), Superman (10 second counts), Oblique Ups (15x each side) and Pepper Grinders (15x).

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

Relevant Bible Quotes:

• We know that we are from God, and the whole world lies in the power of the evil one. – John 5:19

• Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me. – Psalm 23:4

The PAX showed up with big numbers-20 strong. After a couple of minutes of chatter, it was time to start. No traditional warm up here, it was off to the races right from the start. Mozy to Freedom center stairs for some stair work as the six comes in. We then go to the reverse bear crawl up the stairs and down. Always a fun exercise, until it causes a need for dental work.

Then it was off to the parking garage where the real fun began.

Here is how it went down:

Parking deck

Level 1
10 prison cell
Level 2
20 diamond merkins
Level 3
30 CDD
Level 4
40 merkins

The PAX starts by running to level 1 and doing the exercise listed above, then they run back down to the lowest level, turn around and go to level 2 and perform that exercise. The catch is having to stop at the previous level on the way down and performing that exercise again before going back to the lowest level. Then go to level 3 and continue using the same pattern until all 4 levels are complete.

Those that finished first were able to sit in People’s Chair as the six finished up. Before we left the garage, we had to do an old favorite (BTTW). Pusher in true fashion pulled a YHC slow count to really challenge the PAX.

Next it was off to the Water Fountain Park, but not before a little mumble chatter about the warm up being complete now.

Water park

10 box jump
20 derkins
30 dips

We then headed off to our last stop of the day, the Amphitheater.

Amphitheater

Derkin/ reverse bear crawl for 4 levels across (derkins across level then reverse bear crawl to next level and repeat until all levels are complete).

This proved to be the icing on the cake as all were worn out and our chests were on fire.

We returned to the parking lot for prayer requests, announcements and Name O Rama.

Pray for so many battling illnesses and cancer. We don’t and sometimes can’t understand the reason for such struggles, but our Sovereign God has a greater plan that isn’t visible to us here on earth that has a greater purpose than we can imagine. May He be glorified in all we do and all we go through. May the world He came to save say about us, “they have been with Jesus” and by seeing our example, may they come to know Christ as Lord and Savior.

Thanks men for the honor of leading the workout today, but more importantly for allowing me to intercede in prayer to our Great God on your behalf.