11 Pax kicked off a full Gear Workout at PHOP!

COT – SSH – Merkins – Imperial Walkers – Squats

Mosey for FULL lap around the church! No cheating, stay on the pavement!

Pain Station 1 – Tires

Pain Station 2 – Sand bags

Pain Station 3 – Battle rope

Pain Station 4 – MERKINS

Pain Station 5 – MOSEY full lap

Once Pain Station 5 makes the full lap CHANGE UP

Everyone gets to enjoy the Tires twice before heading over to the COT

AB LAB dealers choice to finish out

Black Diamonds have a way of sounding like the movie “The Ring.”  You post for one, a guy hands you a shovel flag and sets you on a 10 day countdown to develop the toughest Q you can think of AND complete.  The beautiful part of it is you have to push yourself and those brave enough to post to your own physical limits…..it’s required for a Black Diamond!

Four of us gathered in the parking and headed out.

Mosey up the parking lot around the traffic circle and across the band practice lot.  Circled up for the warmup:

• SSH X100
• Low Slow Squat X20
• Windmills X20
• Mountain Climber X15
• Merkins X10

Mosey across the parking lot to the pull up bars behind the ROTC building.  Partner up.  Partner 1 complete 10 Burpee Pull Ups.  Partner 2 holds Balls to the wall until Partner 1 completes his exercise.  This one looked good on paper but holding balls to the wall after completing Burpee Pull Ups is not a small feat.  So we did it 3 times!!!

Mosey to the bottom of the hill.  Partner carry’s up the hill to the pull up bars.  Rinse and repeat.

Mosey back to the band practice lot.  Line up on the line and bear crawl to the 10 yard line.  Complete 5 Merkins.  Bear Crawl to the 20 yard line and complete 5 Diamond Merkins.  Continue until we have crossed the field.

Run backwards to the 50, then turn and run out the rest of field.  Complete 5 times.

Mary:

• Protractor
• Hello Dolly
• Elbow Plank (1 minute)
• LBC
• Slow Freddie Mercury
• Boats and Canoes

Announcements:

• Cerrano and Spider-Man are riding with Team Libstrong/Drew’s Crew in the 24 Hours of Booty.  All support is appreciated!!  http://hob24.convio.net/goto/Parker

Prayer Requests:

• Sasquatch is 9 days from his wedding vows.  Praying for a very long and happy marriage!
• Prayers for the Eddings family as they deal with the unimaginable.

Great to post with you guys this morning!  Looking forward to the Cheddah’s VQ next Thursday (6/4) at Publix for the next Black Diamond!!

8 men arrived in the gloom, grabbed their sacks and got after it starting at 5:10 this morning.  Many still sore from the Murph but none shying away from the beatdown to come.  YHC had second thoughts about Qing so soon after the Murph and my body was screaming at me but there’s nothing like a little hard work with your brothers to forget the pain and focus on getting better.  How many of us would have really been out there these last couple of days after the Murph without the accountability that F3 brings?

Warm-up – Mosey to parking spots by the tennis courts, 20 SSH, 20 Seal Jacks, 10 WM, 10 IW, 10 Merkins, Plank Series, Mosey to the half tennis court thingie.

The Thang (All with sandbag)

1. 20 Squats
2. 20 Lunges
3. 20 Squats to overhead presses
4. 10 Shoulder to shoulder
5. People’s Chair- stack the bags up and pass them down one by one to the end, rinse, repeat (it was at this point that we discovered that General’s bag probably contains the body of a not-so-small child)
6. Mosey to the baseball field – with a couple extra laps up and down the stairs

It was at this point that we partnered up and YHC spoke about even while we are doing different things throughout the day, different jobs, different workouts, different home lives, we are still all together in this and we will always have our F3 brothers alongside us. The next sets had each partner doing a different exercise but in time with the other partner to highlight that “separate but together” attitude.  We all make each other better.

1. Partner #1 Burpees, Partner #2 double sandbag squats (10 then flapjack)
2. Partner #1 Merkin with sandbag on your back, Partner #2 Sandbag pull-thru Merkins (10 then flapjack)
3. Partner #1 Double sandbag carry approx. 40 yards and back x 2, Partner #2 LBCs
4. Partners sit back to back and pass the sandbag around (20 times)

Mosey to the fence

1. Forward toss to the infield (approx. 60 yards)
2. Backwards toss back to the fence
3. 20 Lift to shoulder and slam
4. 20 Side to side lunge slam

4 laps up and down the stairs (single, double, single, double) then back to the field

1. Side to side slam on knees (20)
2. 10 Turkish get ups with sandbag
3. 20 Squats
4. 10 squat presses
5. 2 more laps on the stairs (single, double)

COT

Great turnout and good mumble chatter.  At some point during the workout, mumble chatter turned to topics that led to the workout being coined “Fat Amy” – ask Opie or Bounty Hunter…

Announcements included, Asheville Leap this weekend, Winnsboro on 6/13, Spartan races, Mud Run and the children’s attention home.  Destiny had a wonderful experience there over the weekend and spoke about how much it really means to those kids.  Get out there and spread the love – contact Chicken Hawk or look to the news letter for more  details.  Prayers for the CAH and Sharknado’s M….will that baby ever come??  Always an honor to lead and be a part of this amazing group of men.

Today we trained for perfection and chased excellence as we toured the Eagle’s nest.

COT – SSH – Merkins

Mosey to front of campus to the steps for Jacobs ladder. 1 burpie at the bottom, bunny hop to the top, rinse and repeat 5X

Mosey to Fountain for COP, All Pax in the Plank for some good ole modified duck duck goose, 1st pax does 10 merkins and 10 squats then runs around the entire fountain and tags the next pax, continue until all pax have gone. About 3min in the plank total.

Mosey to the field, alligator crawl to the side walk, about 30yrds, LBCs, 6 inches for 10 count from each PAX

Mosey to the concrete benches in front of the steps. 20 dips then bear crawl to the top of the steps, 10 merkins at the top

Mosey to the amphitheater and bear crawl to the bottom, LBCs

Mosey over to the crazy steep hill with wall at the top. 5 burpies at the bottom then climb to the top and wall sit until last Pax have made it up. Rinse and repeat all the way down to 1 burpie.

Balls to the wall for a CATFISH slow 10 count.

Mosey around campus for a tour of the back lots and walkways.

Short 50yrd sprint, lounge walk, Short 50yrd sprint. Rinse and repeat 3x

COT

Seven men decided to forego the long weekend fartsack and start out by punching the saturday gloom square in the face.

The Problem:

Lite mosey around The Rez with a sprinkling of high knees, forward skips, backward run, and side straddles (left and right). Circle up..SSH, merkins, imperial walkers. Mosey to the otherside of the Rez.

Box jumps x20, sprint 30yds, air squats x20 – four cycles. Ab work waiting on the six. Everest was looking strong keeping up with the local Rez horses (Ringer, Beast, BH, and Atlas)

Mosey to playground

split into two groups..group one boots to bar pull ups x 10, lap, repeat x15. Group two , Get Ups x10, lap, repeat x15. Flapjack. Abs waiting on six.

Mosey back to the front of the Rez..Coupons (70 lb SB and log) were awaiting..pax one grab SB and throw over 5′ wall, same with log, up and over, repeat..thats one….x4….rest of the pax are working Dealers Choice…got ugly, real quick.

mosey some more, pick up Pain and Gain, the local Rez logs….head to wall for some Peoples Chair…holding logs out front, overhead, …six inches lower..arms extended holding logs.

mosey to the local hill, the plan…bear crawl up, at the top 10 hand release merkins, mosey down….4 cycles.

Jail break to the COT.

Moleskin:

Welcome to FNG Derrick (Everest). Great intro to F3, you held your own, F3 expects great things from you..nice work. The local Rez horses ran hard and seemed unfazed by the workout. Indian Land gets it. Nice work men!

Always a pleasure, God bless our men and women who sacrifice so much so we  can live in this great country of ours.

S/F

Gunny

The first official workout of what will be known to future generations as “The Eagles Nest” took place on the morning of 19 May, 2015.

Winthrop University, established in 1886 has (after 129 years) fulfilled the purpose of it’s creation. The purpose of course being to serve small workout groups for the invigoration of male community leadership.
Without much ceremony, we declared the official launch and opened with burpees, now let’s mosey.

Entering from the South side of campus, we swing around the theater and across the parking lot, up the stairs and down to the water tower where we pair up.

Partner one will take a lap beginning with the winding ramp down Alumni Drive. Now back up the stairway lunge walk to partner two who will be doing deep squats until you return. Switch/Repeat

Second time around, the stationary parter will MH until your partner returns. Switch/Repeat

Now our legs are warmed up, let’s roll out the red carpet.

Quick mosey down the corridor between the ballroom and the gym we line up…

We pax will get in the plank position about arms reach apart. The person at one end jumps over the legs of the brother next to him and continues to the end of the line. The next person follows, but no sooner than the person before them gets to the mid-point. (Haven’t seen this much in the Fort region, I’m told the Northerners call it railroad tracks.)

We do this until we reach the shadow at the end of the tunnel. I think everyone had expressed their joy before the first twenty-five yards. Aye! (Leaving no man behind, we did not stop until all had crossed the last tile (about 100 yards in total).

On to the gymnasium, a wide open area of brick paved walkways, stair cases and the amphitheatre of pain.

Down the main walkway, we stop for burpees at each swing until we make it to the second staircase.

Along the way, we come across a man off to work at this unholy hour. The Site Q being overcome with compassion(?), finds it in him between burpees to share the message and invite this young man to join us. Not giving up, he extends the invitation for next week. Aye! Give it away brother!

Those who heard the instruction to stop at the stairway called some of the pax back from their burpee blitz, together we moseyed on to the next exercise machine.

As you know, in the F3 gym known as the big ball, we have a variety of exercise equipment. Among the finest is the staircase. Winthrop has several of these fantastic machines and they do a great job keeping them in prime operating condition at all times.

The machine we were using is twenty feet wide with five sets of five stairs, each separated with a ten foot landing. A true beauty, she will bring us much pain in the years to come.

Partner wheelbarrow up the stairs switching as needed. Once at the top of the staircase, mosey to the next staircase down and back for more goodness.

Repeat with the other partner taking the first turn. (Brothers, this was awesome!) Once completed, plank it up at the stage.

All at the stage we settle in for pax choice mary where YHC fatally invites Padre to choose the first core exercise. A rare silence befalls the pax. What would Padre choose for a core exercise? We all knew what it was going to be, but the tension quickly built to fear as Padre began to speak… “Priso…” (“What? It’s not burpees? Relief floods through our minds…) No, it wasn’t burpees. It was prison push ups. YHC looks at Padre with a raised eyebrow… Padre demonstrates, stands up and says with a sincere tone, “That works your core.” Padre, you are a gift to one and all.

Following Padre’s choice, things get blurry (surprise, surprise) I remember Bogey calling us all to lift our heels six inches and everyone in the circle taking a ten count. What have we done? Why are we here? Snap out of it, pull yourself together man! The time has come, the fog begins to clear. It is my duty to rescue these men from the suck and return to our happy places remineralized by the #RockHillRedPill. Aye, “Let’s mosey”, we head out…

Before leaving the Winthrop F3 gymnasium we stop at the three o’clock bridge and pay homage to the Eagles Nest in Rock Hill fashion. Burpees OYO…

Strong mosey back to the shovel flag.

FNG:
Welcome to the recent Med Tech grad York Prep, our newest FNG was named: Transplant
Announcements:
Leaps to Winnsboro Saturday
Asheville on the 30th.
Hog and Coyote – Saturday before Fathers Day
Apache VQ at Manchester this week

Praises for five workouts in Rock Hill, next step, Chicken and Wisdom.

Prayers for softened hearts in our family challenges. Being patient and strong with our siblings in family involvement.

Spoken and unspoken, health and strength.

Popeye takes us out.

Peach Q:
Out of the 9 PAX that posted, we collectively knew 6 men who gave all for their country. We tried to remember their sacrifice during the workout.
==========================================
Mosey to COP;
SSH*30
Windmills * 10
Imperial Walkers * 15
6 Burpees OYO – Remember

Mosey to Picnic tables of doom
Staggered Merkins, In cadence, 10 each side
Step-ups 10 each side
6 Burpees OYO – Remember

Mosey to COP (pass, and say hi to Mrs. Peach)
SSH * 25
IW * 15
People Chair by 10 count *2
LBC * 15
Hello Dolly * 15
6 Burpees OYO – Remember

Mosey / Lunge Walk / Mosey
Diamond Merkins * 10
LBC * 15
Rosalita * 15
6 Burpees OYO – Remember

Mosey / Karaoke / Lunge Walk / Mosey
to Pavillion of Pain for People Chairs * 30 Count
Mosey to Field 1 COP for SSH * 20, and…
6 Burpees OYO – Remember

Turn over to Burgandy
Partner Relay race
100 – push-ups (as a team – the 1st person does as many as possible and runs to 2nd person to continue the set while the 1st person runs back to the line keep flip flopping until the number is reached)
Winning team tells others an exercise what to do to the count of 10 (Squats in Cadence)

Everyone goes back to the same spot
200 – squats
Winning team tells others an exercise what to do to the count of 20 (Rosalita in cadence)

Everyone goes back to the same spot
300 – LBC’s
Winning team tells others an exercise what to do to the count of 30 (SSH in cadence)

Finish with 100 Burpees (aggregate)

Mosey to COT
Prayers for Rebecca and other victims of ALS and their families
Prayers for Mike and for stronger marriages
Prayers for the F3 brothers and the September Mission Trip
Prayers of thanksgiving and honor for those who gave all

4 strong men decided Normandy was a good way to start the day…by the end, it felt more like the end of the Battle of Hamburger Hill.

Warm up…hmm, do it at home…moving with a purpose.

We visited Normandy Camp with a .75 mosey (bags overhead, press/pushes, bear hug SB forward/backward).

Circle up

Dead lifts, forward lunges, reverse lunges, snatch squats, press/pushes thrusters, rows, snatches, cleans, a couple more I’m missing.

Run to the tennis court – find wall:

SB to the Wall (wall ball concept) X10, load SB on shoulder and duck walk the length of the tennis court. Four cycles.

Throughout the morning, we alternated SBs; all became cozy with Pebbles man maker SB. That thing is so nasty, it should have a name.

Merkin SB shoulder pulls X40

Mosey to the stairs

• SB burpees on the way…

Bottom of hill 5 SB burpees run up hill, run down stairs; find a partner, wheel barrow up the stairs, (Flapjack) 10 mins worth

COT/Mary combined

Moleskin:

• Solid group, Pebbles, Car Bomb and Google Maps performed exceptionally. I would jump in a foxhole with any of these men….and to think, they will only get stronger…

Thanks for the opportunity men!

Semper Fi

Gunny

Perfect morning to spend with Rock Hill’s finest

This will be my final Q with Audit before he relocates to Raleigh area. I appreciate the leadership Audit has given to the Fort area workouts through his difficult first F Qs. On a personal note, Audit has been there and supported me as a trusted friend and advisor. My prayers are for him and his family to have a smooth transition to their new life in NC.

Since I am on Q…an extremely high quality disclaimer…welcome our FNG, an EH from Senator.

COP and warmup…DaVinci was making me laugh…young man is awesome for getting after it with enthusiasm.

Head to parking lot for a miserable series of down and backs…capped off by a burpee ladder to ten…had to stop at nine…ran out of time.

COT and prayer for Audit…FNG thought it was over #sorrynotsorry

Hand off to Audit

Great discussion on #IATA

Partner up…and don’t let your partner down…just keep moving…

It was hot…partner 1 runs length of football field while partner 2 does burpee…goal is 100

Now we are really getting sweaty…same as above but with 200 Americans

Same as above…kind of feeling like splashing….same thing with 300 LBC

One last trip across field and up the camelback with one burpee on the top

Race back to COT

Prayer and praise

BOM

Take care of your friends, be a better man today than you were yesterday, read your newsletter.

AYE!

CSPAN

The Fort has added a new workout called “The Hive” that will make its debut on Friday June 5th @ 5:15 at Fort Mill High School.  It will be a kettlebell/weight workout in the student parking lot.  As to not interfere with construction and other things going on at the high school, we will limit our use of FMHS to the student parking lot, the practice fields, and the football parking lot.  YHC is the site Q.  I will be putting a list of Q’s together.  If interested in Q’ing please email me some dates you can do it at ryanpesa@yahoo.com or message me on twitter.  See you Fridays at The Hive.  Aye!!!!!!!!