17 (+1 late arrival) posted this morning for my VQ. What an honor to lead these strong, driven men!

It’s amazing how much energy we put into these workouts, as Dark Helmet has coined, the Qdrenaline really kicks in the night before. I’m pretty sure I woke up every hour on the hour because I didn’t want to oversleep!

The Thang ….

COP
SSH x 15
Imperial Walkers x 15
Merkins x 15
Ballerina Squats x 15

Mosey to big parking lots next door and partner up.

Aggregate totals between partners

50 Burpees – Run to first set of parking spots
100 Curb Dips – Run to second set of parking spots
100 Merkins – Run to third set of parking spots
200 LBC’s – Run to fourth set of parking spots
100  Makhtar N’Diayes – Run to third set of parking spots
100 CDD’s – Run to second set of parking spots
50 Bombjacks – Run to first set of parking spots

10  Count

100 Squats – Run to the third set of parking spots
200 Monkey Humpers – Run to the fourth set of parking spots
100 Donkey Kicks – Run to third set of parking spots

Circle up for two rounds of the ring of fire with 10 counts of LBC’s and flutter kicks followed by some boat and canoes.

Quick mosey around the parking lot and back to the COT.

Naked Moleskin …

This was the first chance for me to be the center of the circle, it was both humbling and empowering. This thing called F3 is an awesome beast, transforming men in often unexpected ways! I am proud and honored to be a part of it!

Announcements included the nun run, the hog and coyote, Chicken Hawks 3rd F convergence on marriages tomorrow, the new Rock Hill AO “The Eagles Nest”, and CAH’s AO.

Catfish … OUT!

Attn. all Fort Mill Pax.   Divide and Conquer.   We have a new running A.O. that has spurned up because of the most recent mud run.   It is called the CLYDESDALE!   We launch every Wednesday at 5:15 from the Baxter Starbucks.   It is a moderate run with moderate paces.   All are welcome so see you in the Gloom.  AYE

Aquaman wanted something a little different today as twas noted that the workouts have been getting a little more challenging due to the warm weather, smack talkin’, and of course “speedo season” just around the corner…..

Thanks to my 2.0’s help the night before, we dug up some old tractor tires from behind the Gold Hill Y, ransacked a nearby construction site for some bricks, and sweet talked the Harris Teeter aka “Golden Corral” manager into letting us borrow some organic compost for a good ol fashion beat down. So at 05:15 it began…..

Run from GC parking lot across Tega Cay drive to secondary street and down to the field behind the YMCA.  At the American Flag we had a very short COP:

SSH, CDD, Squats

Today’s circuit went a little something like this:

1) 200 yard sprint from flag pole towards dunkin donuts.  About half way re-leave the men on the grassy knoll.

2)  Grassy knoll conduct countless decline merkins and or CDD. After this, sprint back to the soccer fields for tire flip

3) 6 Tractor tires await.  Men were to conduct 7 tire flips then grasp -n- drag all the way back to the end line. While waiting, conduct dips. After their relief came the moved to the next circuit, The russian twist.

4) Last section was Russian twist with bricks. Conduct the Russian twist untlil re-leaved.

We conducted 3 full circuts, then mosey’d back to GC

Grab a curb and a wall at the entrance of GC for 100 calf raises, them moved to the pallet of organic mulch.

With two lines formed, men were made to stand curling the bag of mulch and we conducted 4 relays to the second island and back. The mulch was then placed neater than we found it, then off to the starting point for ABLAB.

25 Freddie Merks, 25 LBC, V ups with 6″ moving to the Protractor then right into hello dollies, elbows out and shoulder blades off the ground….thanks Gecko for correcting my elbows from my shoulders! I was beat and becoming weary at this point.

Prayers went out to the people in Nepal.  Family, friends and loved ones who are hurting were also mentioned in prayer as we connected and closed out a great workout! Glad to be a part of such an amazing movement. Aquaman out!

~Catfish

Bogey and Walker set out Saturday morning with 12 other men and came back as 14 trained Spartans!!

Proper form is paramount. Apply it to your exercise and apply it to your life.

The Thang:

Bogey’s Spartan Warm-up

Mosey to Cherry park trail

High knees, Butt kickers, lounges

COP: SSH, Windmill, Imperial walker, Merkins, squats, Modified donkey kicks – 3 sets of 10 each leg

Alligator crawl for 25yrds, Lounge walk for 25yrds – Rinse and repeat – Rinse and repeat

Mosey to the picnic tables for step ups, derkins, box jumps and more derkins

Mosey to the big field for the handoff to Walker!

Walker’s 300 Spartan maker workout

1) Merkins

50 sprint 50

40 sprint 40

30 sprint 30

20 sprint 20

10 sprint 10

Total: 300

2) Lunges

30 sprint 30

20 sprint 20

10 sprint 10

Total: 120

COP

1) SSH 25 In Cadence

2)Burpees 20 OYO

3) Flutter Kicks 15 In Cadence

4) 6 inches 90 sec.

5) Side Crunches (Left) 25 Single Count

6) Side Crunches (Right) 25 Single Count

6) 6 inches 90 sec.

7) LBC 25 Single Count

8) 6 inches 90 sec.

9) SSH 25 In Cadence

10) Burpees 15 OYO

ISO Work Repeat 3 to 4 times

1) ISO Chest Squeeze 1 10 count

2) ISO Back Pull 1 10 count

3) ISO Bicep Curl (Left) 1 10 count

4) ISO Bicep Curl (Right) 1 10 count

Mosey back to COT

Welcome Apache and Shooter to the F3 family!!

Twelve of the best that Rock Hill has to offer took on the third official meeting of ManU Thursday morning with YHC and Geppetto on Q. Tclaps to Geppetto for stepping up and taking this on as his VQ. We had a lot to live up to after Tinker Toy’s beat down the previous week—but I think we delivered.

The Thang:
Disclaimer

COP (Schrute on Q)
Mosey around Mellow Mushroom to fountain
SSH X 25 (IC)
Windmill x 20 (IC)
Imperial Walker x 20 (IC)
Merkin x 10 (IC)
Makhtar N’Diayes x 10 (IC)

Derkin x 20 OYO
Dips x 20 OYO

Mosey to hill behind movie theater
High Knees up hill to 1st Island, followed by butt kickers to 2nd, followed by sprint to third island. Repeat for trip down.

Kim Jong Un (Toe Touches) to 1st island, followed to spring to top. Repeat for trip down.

At this point, Bogey asked for Bear Crawls. He was in luck!

Mosey to hill behind TJ Maxx (this looked way smaller in the daylight from my car)

Bear crawl up hill, Bear crawl backwards down hill, Bear Crawl up backwards, Bear Crawl forwards downhill. (quite a bit of mumble chatter throughout this one, including congratulations from Padre for finding such a huge hill)

Handoff to Geppetto

Geppetto calls out a mosey over to Manchester Meadows Park (almost a half mile mosey)—but gets confused and heads to Events center. After a bit of mumble chatter, he figured out he was headed the wrong direction and headed to the park.

Meet at Pond Bridge and commence to run to each swing around the lake—do 10 merkins at each swing, Bear Crawl between swings (5 total swings), once you reach end of lake, 15 Flying Squirrels

Plank up and wait at covered picnic area

At this point, we were “Norfolk Southerned” (as coined by Jekyll in Old Town on Monday) – 10 Flying Squirrels (Burpees) OYO (Hear train whistle, do 10 Burpees)

5 Merkins – 4 Jack Webbs
4 Merkins – 8 Jack Webbs
3 Merkins – 12 Jack Webbs
2 Merkins – 16 Jack Webbs
1 Merkin – 20 Jack Webbs

Then we did 7 derkins, and 7 dips on the knee wall

Rinse and repeat earlier run around lake doing 10 Monkey Humpers at each swing with lunges in between swings.

Once you reach far end of the lake, do 15 Bomb Jacks.

10 Step Ups with each leg, 10 box jumps OYO

Mosey over to Moe’s Parking Lot

40 LBCs OYO

12 SSH IC
5 Flying Squirrels OYO

COT:
Prayers for families struggling with divorce, families struggling with Cancer.

Announcements: 8k trail run this Saturday at Anne Springs Greenway.

Geppetto led us out with a few words about the impact that F3 has had on his life and family—followed by Prayer.

Always an honor to post at Rock Hill’s newest AO, ManU. This has quickly become a favorite place for me to post—due to the men that come out and variety of options that exist at Manchester Meadows. Tclaps to Italian Job for his leadership in getting this AO off the ground. If you haven’t checked out ManU yet, come on over. Lots of options—and we’ve only begun to explore everything that is there!

PHOP is known far and wide as one of the toughest workouts in the Fort region. This is due, in large part, to the crazy ideas of the Site Q and others (Tinker Toy, Posh, Burgundy, etc.) who seem to enjoy making this as painful as possible. With this in mind, there is a lot of pressure to bring it when you Q at PHOP.

As Padre stated, “Pusher is Qing so there will be a lot of running”. So we ran…

The Thang

Mosey to front of church

SSH x 40

Windmills x 10

IW x 15

Peter Parkers x 15

Parker Peters x 15

Mosey to sidewalk

For PHOP, I decided to employ my first ever AMRAP style workout except in this case it was as many rounds as possible. With approximately 37 minutes left, we started

A lap around the church after each exercise

Merkins x 50

Flutters x 40

Dry Docks x 30

Flying Squirrels (Thanks DREDD) x 20

Jump Squats x 10

Bombjacks x 10

Derkins x 20

Dips x 30

Freddy x 40

Jumping Lunges x 50

Rinse and repeat with 2 laps between exercises

After time was up, Tinker Toy and Burgundy had completed the 2nd round of Freddy. Congrats to you both! YHC challenged the men to bring back the Pyramid and all would be expected to complete in 40 minutes.

Moleskin

Prayers for Paige and Flat Tire – Praises that the tumor has shrunk already!

Thanks for the continued leadership of the men of Rock Hill.

ManU up and running . A Tuesday workout coming soon!

All other announcements are available on the weekly email.

As always, it is a pleasure to serve with you!

Eight Pax joined us for a good time out at PHOP with Cake Boss and YHC on Q.

After a few words of wisdom from Cake Boss about having a direct line to our creator-the Pax set off.

Warmup: (Cake Boss)

Started off with a Mosey jog the building–with reps of High knees, Butt kickers, and Sprints mixed in.

We then ran to the Grass where Cake Boss had laid out cones (footballs in this case) for four corners:
For four corners
Plank Walk to corner
Sprint to next corner
10 reps of exercise
Plank walk to corner
Backward run to corner
10 reps of exercise
Do this for each of these exercises:
Squats
SSH
Peter Parkers
Imperial Walkers
Parker Peters
Apollo Onos
Sprawls

COP
30 sumo squats
10 merkins
Line up for
bear crawl/sprint back x4

Hand off to Schrute

We moseyed over to the bottom of the parking lot hill for a set of Jacob’s Ladder.

From there, we moved over to the smaller (but much steeper) hill behind the church for Backward Bearcrawls with a pushup after each step. We did that twice. There was quite a bit of mumble chatter throughout this one.

After a quick sprint across the field, next exercise was four corners with 10 Carolina Dry Docks, 20 Squats, 30 Calf Raises, and 40 LBC at each corner.

We finished up with a little Roxanne. Each time Sting says Roxanne, do a Merkin. Each time he says, “Put on the Red Light”–a plank jack. This was definitely a favorite of the Pax, in particular Swamp Fox, who sang Karaoke the entire time.

Prayers for orphans at CAH, kids and teachers during this stressful time of the school year, those who are feeling the “Sad Clown” syndrome, and families struggling with divorce.

It was a honor to lead this group of men in my VQ. If you haven’t stepped up to lead–go for it. You’ll get way more out of it than you put in, I promise.