YHC is getting a little tired of the same old warm up; SSHs, IWs, Merkins, squats, mumble chatter, plank, ect

So we mixed it up at bit

Warmup:

Mosey to playground;

Complete 3 Rounds in 5 minutes

5 pull ups

run to sidewalk and back (~80yd)

10 push ups

run to sidewalk and back

15 squats

run to sidewalk and back

The Thang:

Partner up

Each group was issued a 7ft length of rope (workout inspired by Bounty Hunter; Thanks Tommy!)

The middle rope was placed around the waist of Partner 1 and Partner 2 provided resistance by holding the ends of the rope

Round 1

Sprint 30yds

Switch partners

Sprint 30yds

Repeat

Round 2

Reverse sprint 30yds

Switch partners

Sprint 30 yds

Repeat

Round 3

Sprint 30yds under resistance, partner releases rope, sprint 30yds with no resistance

Each partner went twice

Round 4

Same as above, but reverse sprint 30 yds under resisitance

Round 5

Individual suicides, 15yd increments up to 75 yds

Mosey to stairway to heaven

Partner carry suicides:

P1 carry P2 to the first light pole, walk down together, switch and repeat.  Increase distance until you have made it to the 4th light pole

Mosey to the big grassy hill off the concrete walking path:

Complete three hill sprints

After the first sprint complete 5 squat jumps.

After 2nd sprint 10 SJs,

After 3rd sprint 15 SJs

Mosey back to WEP when done

PAX completed SSHs while waiting on the six:

With 15 minutes left the PAX completed some strength training:

Alternating sets of pull-ups and push ups

Pax completed 3 sets of pull ups and push ups at a slow four count pace.  Each set was done at their half rep max

Then PAX completed three sets of each at their MAX SPEED MAX REP

The final sets were isometric holds at 100% flex, 10% flex, and 50% flex until failure for each exercise

A quick indian run back to COT and we were done:

Prayers for Grand Strands Uncle and New 2.0 on the way

Prayers for all teens struggling today

Sorry if I missed anything!

4/25/15 – 9-11 am – Baxter Y 3187 Colonel Springs Way; Fort Mill, SC

Marcus is a founding member of The John Maxwell Leadership Team.  He is a powerful communicator that will challenge each of us to maximize our potential.  I want to encourage each of you to reach out to others that would benefit from lessons from Marcus.

On this soggy Thursday, 8 men bellied up to the bar for Burgundy led beatdown. After a brief “Welcome to the Neighborhood” speech, we were off.

The Thang

Half mile run around Manchester Village parking lot. At this point, Burgundy laid the hammer. No warm-up, just jumped right into a lovely ladder consisting of:

• 10 – Burpees
• 20 – Merkins
• 30 – Hello Dollys
• 40 – Imperial Walkers
• 50 – (totally forgot)
• 60 – Side Straddle Hops
• 70 – Moroccan Nightclubs
• 80 – Squats
• 90 – Mountain Climbers (single count)
• 100 – LBCs

Mosey to the Manchester Meadows playground

• Two rounds of pull-ups / hanging LBCs or ground LBCs
• Run around the pond stopping at each swing to do 5 burpees
• Run back to playground
• 10 rounds of dinosaur jumps and runs
• Plank walks around the playground – stopping to do 5 merkins at each animal

Mosey to Manchester Village Fountain

At this point Burgundy pulled out his DJ turntable (iPhone) and queued up some Moby “Flower.” Each “Bring Sally Up” – jump from ground to the top of the brick shoulder on the fountain. Each “Bring Sally Down,” drop for a merkin.

Who knew 3:28 could be this painful? Finished up with a dealer’s choice ab lab:

• Freddy Mercuries
• Russian Twist
• Hello Dolly
• Reverse Crunch
• Protractor
• Rosalita
• Burpee Jumps
• Flutters

Great work gentlemen! Welcome to ManU. Come back and bring your friends. This place doesn’t disappoint.

Announcements:

Clown car to Gastonia this Saturday – check your Fort newsletter from this week

Nun Run 5/30 – check @F3RockHill twitter for link

Asheville Leap Clown Cars 5/30 – respond to CSPANs email sent this week

BB Slowburn

Mosey around empire, circle up

SSh x50

modified windmill x 15

Imperial Walker x 20

Mtn Climber x 20

Windmill x 20

Mosey through Lowes Parking lot

Karoke, Plank up behind lowes/ Stretch

Find a Partner,

partner 1 lunge walks / Butt kickers partner 2 stretch while in plank rinse and repeat

Mosey Back to empire

last 15 minutes stretching in prep for Mud Run

Announcements: Mud Run and CAH Next Friday

Prayers for: families/ sick pax and families Mud Run Safety

In May of 2014, the Pax of the Fort embarked on the mission of bringing F3 to Rock Hill. Rock Hill is the 5th largest city in SC and the 4th largest in the Charlotte metro area so we knew there was plenty of opportunity. The only thing we needed was some leadership from the men of Rock Hill.

Flash forward to the present and we have been overwhelmed by the men of Rock Hill. With 3 workouts with another right around the corner, Rock Hill has truly embraced the mission of F3. So now it is time to both celebrate and continue that momentum.

On May 2nd at 7 AM at Cherry Park, we will hold our 1 Year Anniversary Convergence to be led by Dredd and OBT. The men of F3 Indian Land have set the bar for Convergences and we are asking the men of F3 Rock Hill and F3 Fort Mill to tackle the number 100. Our goal is to have 100 Pax including FNGs to attend the Convergence. Think about how powerful the message would be for a FNG to be standing along with 100 other brothers after completing the workout.

We will have breakfast at Anna J’s located at 1025  Camden Ave (about 1.5 miles away) after the workout.

Come out and show your support. Start EHing an FNG for this event!

Five men abused our newest AO with a recon mission in this morning’s gloom. ManU is the perfect AO for Rock Hill. It is close to the interstate, has over 100 acres of well-lit parking lots, running trails, buildings, fountains, soccer fields, and playgrounds. In short, this is the epitome of an F3 AO. We started and finished in front of Moe’s at Manchester Village.

The Thang

Mosey to the fountain in front of Mellow Mushrom

25 SSH

25 Imperial Walkers

25 Squats

20 Dips

20 Derkins

20 Calf Raises

Mosey to Manchester Meadows Park playground

Group split. One group did 10 pullups while the other did Picabo Streets

Flap Jack

Repeat

Next we utilized the playground as an obstacle course. Climb each level and do a Burpee then choose a slide. Repeated 2 times while rest of Pax did LBCs.

Mosey around lake. Repeat obstacle course and Picabo Streets.

Mosey to clubhouse with burpees on the way.

Wall sits and calf stretches x2

Bear crawl to gate.

Mosey back to playground with some trail running on the way. Plenty of mumble chatter about the AO possibilities of ManU.

Mosey back to Moe’s for circle of pain. Seal Jacks, Burpees, 6 Inches, Flutter Kicks, and Supermans.

In closing, this AO has huge potential. Plenty of running trails and open parking spaces – over 100 acres of usable real estate. Next week is another recon of the same locale with Burgundy on the Q. After that, we’ll go live with ManU as the newest Rock Hill AO. Come join us. You’re guaranteed to sweat and you might even survive the gauntlet ManU offers.

Announcements:

Mud Run Saturday

CAH workout 4/17 @ 1900

Convergence 5/2 at The Patriot

St. Ann School Nun Run 5/30

Prayer Requests

Safety and Health for the F3 Pax at the USMC Mud Run

Italian Job’s grandmother and mom with the loss of his grandfather

Disclaimer, No FNG, and welcome to #PHOPF3 and long discussion on road safety and watching out for each other as we venture off campus. Padre confirmed this was the first workout to leave the Church, obviously I spend too much time on Google Maps.

SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

Mosey across street to swimming pool lot for a series of ladders and burpees, for Tinker Toy and Burgundy this was mostly sprints and planking waiting for the rest of us to finish. In honor of Audit we did a burpee broad jump down and back.

Mosey backwards up the street to cul-de-sac, divide the group into 2, group 1 runs to the light post, group 2 does burpees, and then flapjack, Round 2 included what felt like never ending squats.

Mosey to the bridge wall for Peoples-Donkey-Balls #crowdpleaser

Mosey up the next street for burpee ladder at street lights 5-10-5, sprint back to the 6, and finish with their count.

Mosey to start a “Pearls on a string” routine, at each street light we did 25 of and exercises, they included SSH, IW, Squats, Seal Jacks, Windmills, and a couple of others…not exciting just #ISI

Mosey back to #PHOP

Flutters-Superman-Dollies- and finished with very slow Marine Corps pushup routine…even Chesty Puller would have been proud.

COT

Prayer & Praise, BOM, and a post fellowship to include some “adjusting” on Popeye’s car, real funny #chatter this morning, great #F3Brotherhood in Rock Hill

Moleskin:

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

• #OCR this weekend
• 4/18/15 & 4/25/15 Gastonia #Clowncar
• 4/30/15 F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
• 5/2/15 1 year Anniversary of Rock Hill with Dredd & OBT
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast link: http://f3nation.com/2015/04/08/pre-blast-memorial-day-murph/
• If you haven’t Q’d , step up, it is what makes F3 work
• #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
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

Disclaimer, No FNG, and welcome to #OldTownF3 and not much else needed to be said

I got on the twitter machine last night, and described that Monday morning would be a tribute to #MuthashipMonday. Rock Hill’s parking deck has 5 levels of ramps, 2 staircases, and like #Mutha seems to attract the fastest and fittest of Rock Hill’s PAX.

I like to keep things as simple as possible, therefore I knew we would be doing AMRAP (as many reps as possible) and 17 hard chargers thought they would join me to take the #RedPill into this nonsense.

17 was record setting attendance for this AO/workout.

Since I am on Q = we started running

COP at base of parking deck

SSH, IW, Squats, Windmills, and a couple of others as a very quick warmup…you’re welcome because my chiropractor thinks I need it…#old.

AMRAP = onto the course of “full deck of pleasure”= up the stairs, down the ramp, up the ramp, and down the far stairs (seemed silly even doing my rollout of explanations, and once we started it got worse, or as Package described it “horrible”)

Quick discussion on F3 brotherhood, and then I split the group into Gazelles and Clydesdales. Clydesdales were given ½ lap head start, Gazelles used the Clydesdales as “rabbits” for the first few laps, Burgundy, Posh, Tinker Toy, and Gears lapped me multiple times, fellowship was outstanding throughout as the single course allowed for some “encouragement” throughout, Chatter was of positive quality throughout, and nobody gave up with the silly fast pace. I believe Red Eye is still talking about the chemistry of Pusher’s bowel movements…#weird.

T-Claps to the 200lbs+ crowd

More running back to COT, and 2 minutes of stretching…you’re welcome

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

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

• #USMCMudRUN & #OCR this weekend
• 4/18/15 & 4/25/15 Gastonia #Clowncar
• 4/30/15 F3 Golf and just ask Package or Menthol as The Fort is defending champions = see Package for Teams and details
• 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
• If you haven’t Q’d , step up, it is what makes F3 work
• #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
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

Perfect conditions.  Two Warriors into the #gloom for today’s installment of the #blackdiamond.  Here’s what we did:

Set 1 x3

Run Hill

Pull Up Bars: Pull ups X5, Toe touches X5, Knee ups X5

Run down Hill

Plank to Frog X10

Merkins X10

Set 2: sub running backward up hill X3

Set 3: sub partner carry up hill X4

6MOM: LBC, Freddy, Dolly, Rosie, Flutters, Heels to Heaven

TTL Count: PU, TT, KU: 50 each.  Merkin: 100, Plank to frog, 100, 6MOM: 20 reps double count

COT

Very glad to see my brother @DarkHelmet in the #gloom.  Would not have been able to get through this one with out the #push and #accountability.  My last several Q’s I have been concentrating on partners.  Not to break up exercises, but to run with you, encourage you, push you.  To make you not want to be the guy who lets your partner down.  It is too in life that we must do this.  Find your partner, your mentor.  Be that person for someone.  Be proactive and seek them out. You will not let him down.  He will not let you fall.

L&R

Jekyll

4/4/15 – Peach, Bogey, and Q-School Grads

Peach Q
==============
Mosey to COP;
SSH*50 – Starting right!
Windmills * 15
LBC*20 into FreddieMerc*20 into Rosalita * 20
10 Bombjacks, courtesy of Twister
Mosey to end line of field
Imperial Walkers * 20
Sprint
Merkins * 15
Backpedal
Hello Dolly * 20
Karaoke
SSH * 20
Karaoke
LongSloSquat*20
Mosey to COP

Intro 3 new Q Grads for some dealer’s choice
Kenny G: Imperial Walkers*15, Russian Twists * 15, LSSquats * 15
Catfish: Merkins * 15, FreddieMercs * 15, MonkeyHumpers * 15
Javert: SSH * 15, Merkins * 12

Back to Peach for Mosey – Begin the Ring of Fire
Along the way, seqments of Bear Crawls, Back Pedals, more Karaoke, People Chairs

Hand off to Bogey
=================
Who immediately goes to Burpees * 5, then continues the ring.
Along the way, stops for “active rest”;
5 Burpees, 5 Merkins
5 Burpees, 5 Merkins, 5 Plank Jacks
5 Burpees, 5 Merkins, 5 Plank Jacks, 5 Squats
15 Burpees, 15 Merkins

Stop for a cross between decline merkins and BTTW. Ouch.

Finish up with a dealers choice by Q-Grads:
Kenny G – Russian Twists * 10
Catfish – Boat/Canoe * 10
Javert – SSH * 10

Start COT
Prayers for the families of Doug and Wendy.