YHC, once again, had the honor of Q’ing the faithful PAX at PHOP.  It’s always a pleasure to lead and I have a special place in my heart for this AO.  To get the call to lead on April Fool’s day seemed appropriate.  On this day, the goal was to keep the heart rate up and keep moving until the bitter end.

Warm-up

• 25 SSH
• 20 IW
• 15 Windmills
• 20 low-slow fingers to the floor squats
• 15 Moroccan Nightclubs
• Mosey around the AO

The Thang

Again, the goal was to keep the heart rate up so the main workout was this:

Sprint the length of the building, exercise on the shorter sides, sprint the length and exercise on the short end.  When done, plank it up and perform mountain climbers until the 6 is in (apologies to Burgundy and Tinker Toy as they were trading 1st and 2nd back & forth and got a healthy dose of extra credit mountain climbers!).  A reminder was given not to be “foolish” and cheat yourself on the sprinting – there’s nothing worse than getting up early to work-out only to go home and think “I could have done more or run faster.”  Here were the rounds of exercises:

1. Bear crawl
2. Crab walk
3. Duck walk
4. Gator merkins
5. Burpee broad jumps
6. 3 hours of Clockwork Orange (merkin at 12 o’clock, keep your feet in the middle of the dial and hand walk to a 3 o’clock merkin, and repeat for 6 o’clock, 9 o’clock and back to 12)
7. Lunge walk with a twist
8. Hot hand merkin inch worm (down, up and touch right shoulder with left and, down and right to left shoulder)
9. Reverse lunge walk with a twist

Mosey around the building.  At this point, I informed the Pax that we would have to cut it a few minutes short because my M was at home waiting to run….April Fools!

• 20 Burpees OYO
• 25 LBCs
• Quickly get up do 20 fast SSH
• Quickly back on your 6 for 20 Freddie Mercury
• Quickly get back up for 20 final fast SSH

Great work by all the Pax throughout and mumble chatter commented on the “quality” of the “cool down.”  Ended with the usual count off, name-a-rama and a solid round with a healthy dose of wonderful praises and a few prayer requests.  Padre took us out with a focus on working towards this very special weekend and the sacrifices made for us and our sins.

A little taste of the Mud Run was issued this morning without the Mud and Obstacles…..

Welcome FNG RIP to the PHOP!!!

The Thang:

COT Warmup-  SSH, Imperial Walker, Windmill, Merkins, Mnt. Climbers

Mosey 1 lap around the church – Alligator Crawl, Leg raises while on all fours

Mosey 1 lap around the church – 30 Burpies, 30 Squats

Mosey 1 lap around the church – Merkins, LBCs, Squats

Mosey 1 lap around the church – Lunges, Bear Crawl, Bomb Jacks

Mosey 1 lap around the church – Merkins, Jack Webs, Flutter Kicks

Mosey 1 lap around the church – Ab lounge dealers choice

COT

Pax,

Eleven of us from the Fort Mill Region will serve on a one week mission trip to Colombia, South America through Forest Hill Church and the South America Mission (SAM, www.southamericamission.org ). SAM’s work began in 1914 and they share our tradition of responding to the Great Commission.

This trip will renew our understanding of the Gospel’s power to transform lives and our passion for God’s global purposes. We’ll be in Colombia from September 5th to 12th, 2015.

Colombia has been one of the countries where the persecution of Christians is most severe. Today, over 130 SAM missionaries are multiplying the Church of Jesus Christ in five countries in South America. We will serve through diverse projects which include construction, relationship/partnership development with the Wayuu indigenous people, and helping local men create a legacy of Christianity.

Eleven of the PAX will serve on this Colombia mission trip.

There are two critical things we need for this trip.  First and foremost is prayer.  We’ll be announcing this trip in upcoming COT’s but would you commit to praying for our team, our families and for our interactions while in Colombia.  Secondly, we need to raise $22,000 as a team. Would you be willing to help send us by supporting our work financially? Donations can be made by using the link provided below.

https://app.managedmissions.com/PaypalPayflowDonation/Donate/andrewblock2 

We look forward to reporting back great stories of God at work in mighty ways in Colombia.

Sincerely in Christ,
Maximus

Three pax descended on a small but feature-rich park in downtown Asheville for a remote workout.  @F3Asheville had requested that we run recon on TC Roberson High School, but the logistics of posting this morning required it to be within walking distances of our Asheville business trip accommodations.  A drive-by recon trip to TC Roberson High School took place this afternoon, with details emailed directly to F3Asheville.

This downtown AO (Pack Square Part) seems to be perfectly for a small workout group (say 10-15), or larger groups if used as a launching point for running workout around town.  Grid Lock observed that the grassy areas of the park might be torn up quickly with a large group.

The workout this morning drew curious stares from onlookers, including city workers in a truck that made several slow drive-bys from all sides of the park to investigate the COP and People Chair with “arms up”.  But the pax, in F3 their gear, kept the ruckus down and focused on the pain.

The Thang:

• SSH x25
• IW x25
• Windmills x20
• Merkins x20
• Peter Parkers x20
• CDD x20
• Low, slow squats x25

• right shuffle
• regular run
• left shuffle
• run backwards
• high knees
• regular run
• butt kickers
• regular run

Jacob’s Ladder to 10 from bottom to top of part – merkins and squats

Mosey to grass for Jack Webs to 10 (1:4 ratio)

•  5 burpees
• 10 lunge each leg
• 15 imperial walker
• 20 merkins
• 25 plank jacks
• 30 squats

• LBC x25
• Flutter kicks x20
• Freddie Mercury’s x20
• Russian Twists x20

Peach led from the lot to COP
– SSHx30
– Hello Dolly x 20
– Merkin x 20

“Mini-Mile”
– Imp Wlkr x 20 then sprint
– Rosalita x 20 then backpedal
– Wide Merkin x 15 then karaoke
– SSH x 25

Mosey to Pee house for People Chair x 30 count

Mosey to COP
– Long Slow Squats x 50
– Carolina Dry Dock x 20
– Blimps; corner exercise w/mosey to next corner OYO
* 5 Burpees, 10 Lunges, 15 ImpWlkrs, 20 Merkins, 25 PlankJacks, 30 Squats
Return to COP
– SSH x 25
– Wide Merkin x 20
– Morrocan Night Club x 40
– Jack Webb (1×3) 4,5,4,3,2,1
– Obligatory 10 BombJacks
– BTTW for long 10 count

Handoff to Padre for a long mosey to Heartbreak Hill
– Starting across the field, Burpees then run across field,
and up the hill for Burpees, then down hill and across field
for… yep, you guessed it: Burpees.
Started at 24, laddered down to 2, decreasing by 2

Message of encouragement by Padre, then
Mosey back to COT

T-Claps to the 6 brothers who joined in this am. A fun group. Kudos to Swamp Fox for his second post and mini-VQ. He had the cadence down. Looking for bigger and better things from this man!

The theme for this morning was pressing on each other to get stronger. In isolation we fall prey to depending on things that will capture and torture us. Ask a brother for help and be there for your brothers.

Warm up run
Mosey, Back Peddle, High Knees, Lunge Walk, Toe Touches

COP
SSH
Merkin
Windmill
LBC
Mountain Climber
Monkey Humpers
Wide Arm Merkin
The Squat
Hello Dolly
Peter Parker
Hip Slaps
Imperial Walker
5 Burpees OYO
Iso work (chest & arms…h/t Walker from The Patriot on Saturday)

Dealers Choice
Bogey – Diamond Merkins
Tinker Toy – ??? (it was so painful, I blocked it from my memory)
Schrute – High Jumps
Padre – 30 Burpees OYO!
Swamp Fox – SSH (congrats on the well led mini – VQ)
Geppetto – River Dance (in honor of St. Pat)

Cardio
back peddles, sprints, shuffle steps, karaoke, etc.

For Fun
Lunge Walk/Bear Crawl alternating every 2 parking spots
Backwards Lunge Walk/Bear alternating ever 2 spots

Cool Down
Superman
Paratrooper
Freddie Mercury
LBCs
Another round of Iso

COT
Mud Run on 4/11 – See the email for sign up
Convergence with Dredd and OBT at The Patriot on 5/2
Prayers for friends and community members impacted by addiction.

Mark your calendar, it’s happening.  F3 Race City is hosting a custom GoRuck Challenge.

What: TheThe GoRuck Challenge is a 10-12 hour event, covering 15-20 miles.  It’s been rescheduled for October.
When: Friday, 10/09/2015
Where: Local, paid HC’s get to vote
Who: ALL F3 Nation Brothers
Cost: $145

Note: The first 35 paid are guaranteed a spot.  Wait list after that.  Watch this post for updates.  Once we hit 35 men, the pricing may go down slightly as we max out at 70 men.  Keep this in mind.  Optional adult beverages and celebration meal to follow the challenge.

Payment: Please PayPal to jmalone@gcgwm.com and comment below with F3 region, F3 name and “paid”.  There are roughly 16 verbal HC’s from Race City, so sign up ASAP.

*****Use “friends and family” option with PayPal to avoid fees.  We are friends, right?

How do I train?  https://t7979.mozu.com/cms/10317/files/GORUCK_6weekplan.pdf
What gear do I need? http://www.goruck.com/recommended-gear/c/47
Communication? Once you have paid, you will receive link to purchase GoRuck gear at a discount from Mailman, and you’ll be added to email list for updates.

Check this post for updates.

UPDATE (04/17/15):  Deposit has been sent in to Go Ruck.  Date is locked in.  Waiting to hear who we get as our Cadre.

UPDATE (09/01/2015): You have probably heard, but we have Cadre Jesse locked in and confirmed. The patch has been designed, and we’ll be surprised with it at the end of the event.  We have three spots left, so HC NOW.

10 faithful warriors greeted the Rain Gods with…”is this the best you have?”

Run to baseball field for the warm up;

The evolution of man: Dragon Merkins to first, Duck Walk to second, Bear Crawls to third, Lunge home. X2

Mosey to the back of the AO, but first another warm up round at the trailers..1st trailer, lunges, 2nd trailer, dragon merkins, bear crawls, long jumps etc.

After a solid warmup the pack ran to the basketball courts for a round of burpees and inch-worms….4 basketball hoops.. 1st basket 1 merkin burpee and jump and hit the backboard. Switch to other side of hoop and do 2 merkin burpee and jump and hit the backboard and continued through until lastly we did 8 merkins burpees.

As the rain grew angrier, we finished strong with this evolution by doing inch-worms.

The pack quickly strided over to play ground for 20 toes to bar, 1 lap, 20 derkins, and another lap to finish it out.

Mosey the field, and couldnt pass up the wall….lateral walking hand stands, about 25 ft x2.

Then the true workout started as we ran over to the practice field and the rain started to fall harder: Groups of two. 5 stations. 4 stations had 2 exercises. Each exercise lasted 2 minutes which means each station lasted 4 minutes. AMRAP

1st station: Thrusters with 2 30lb dumbells/ shoulder presses with PT log

2nd station: The Box. Run forward, side shuffle, backwards run, side shuffle, and run foward. The merkin ladder. First ladder rung 1 merkin, 2nd ladder rung 2 merkins, all the way up to 7 and then back down.

3rd station: Sandbag carry 80lbs. 100yrd partner run

4th station: Russian twists or sit ups with medicine ball/ burpees over an elevated bar

5th station: pushing a 35lb plate from your chest straight out/ squats with a 60lb sandbag

After a strong effort by everyone in the soaking rain. The bright of day was on the horizon but YHC had one more surprise before the warmth could be touched.

Backward bear crawls up a grueling hill and the bear crawl down the hill.

Moleskin:

Lots of small chatter throughout evolutions. The rain didn’t seem to bring anyone down. Heard a few grumbles as people sat in puddles doing russian twists and sit ups but nevertheless the PAX embraced it.

Pebbles almost splashed merlot on the baseball fields, but followed the no litter laws and kept it down. T-claps Pebbles to the pre-boot camp obstacle course, monkey bars carrying the sandbag between your legs, same with dips and muscle ups?! Incoorportaing the tire flip was a #Beatdown!  GMaps will bring his snorkel next time, as we almost lost him in 8 inches of water.

Solid props to FNG Hermie for a huge effort today. Brother you are always welcomed back.

One-Niner, Google Maps, Heisman, CSPAN, Beast, Airborne, Atlas, great work in the slop!..If it aint’t raining, we ain’t training!
C-SPAN thanks for the prayer and good words, making us all better men!

Thanks for the opportunity men!

Semper Fi

Gunny

This morning 6 men braved soggy conditions to enjoy a beating thrown down by Italian Job and Walker (his virgin Q). You lazy bums that stayed in bed missed a good one (looking at you Burgundy, Posh, Fusion, Padre, Wichester, Cheeto, Bandit, and Pusher).

Warmup

25 SSH

25 Squats

25 Merkins

25 Mountain Climbers

25 Plank Jacks

25 Moroccan Night Clubs

10 Burpees OYO

Mosey to the wall

1 minute People’s Chair

Balls to the Wall

1 minute People’s Chair

Balls to the Wall

Mosey around the school

25 Dips

20 Derkins

20 Step Ups

25 Calf Raises

15 Cliff Hanger Merkins (1 arm pushups on the handrail) x2

Handoff to Walker

Mosey and circle up

25 Merkins

20 Single Count Jump Squats

15 Carolina Dry Docks

20 Jump Lunges

25 Diamond Merkins

4 Corners (5x)

Sprint the length of the parking lot

Karaoke to the next corner

Sprint the length of the parking lot

Karaoke to the next corner

Circle Up

6 Inches for what seemed like an hour

25 Freddy Mercury

2 Minute Plank

25 Crunchy Frogs (not as fun as it sounds)

This is where the exercise got fun. Walker is a certified personal trainer. He treated us to a few minutes of isometric strength training that all you fart sackers missed. We did 4 rounds of chest squeeze, 4 rounds of biceps, and 4 rounds of what I like to call “Walker’s Pole Work.” Basically you use your own body as resistance to strengthen muscles (pushing and pulling simultaneously). By looking at how cut Walker is at 53, that stuff works.

We finished with a long Indian Run around the school and 3 minutes of dealer’s choice ab lab (LBCs, Bombjacks, Hip Thrusts).

Great virgin Q today by Walker and great job gentlemen to show up in the rain (even if Private Ryan didn’t know it was raining when he got up). Glad to lead you men today and proud of the hard work you put in. Keep up the hard work fellas!

Coming off Gunny’s beatdown last week and the Murderer’s Row of Qs set for this Wednesday, I felt the pressure to bring something terrible to the sandbag faithful of Normandy.  After a shaky start…”what time do we start again?”…the pax headed off to warm up for the beatdown.

25 SSH

10 IW

15 WM

Plank Series – Left hand high, Right hand high, Drop the hip

Plank Sit-outs

15 Moroccan nightclubs (steady moving back)

~Mosey to the lower field~

The Thang – Terrible Tens

1. Snatch Bag to Overhead Press Hold and Squat x10
2. Side Lunge Slam x10 each side (bag to your side as you lunge, grab the bag, twist and slam on the other side)
3. Deck Squat x10 (start on your 6 with bag on chest, roll up to your feet and squat)
4. Bag bench Press w/ Hip Flexor x10
5. Turkish Get-ups w/ Bag on Shoulder x10 each side
6. Shin Box Press x10 (start on 6, roll to hip, get to your knees and press bag over head, rotate to other side)
7. Burpees x10
8. Forward Throws w/ Merkins x10
9. Backward Throws w/ Merkins x10
10. Shoulder to Shoulder x10 each side

Bag Drag Merkins x20

Squat Complex (L shoulder, Hold in front, R shoulder)

Burpees

At this point, everyone was a little tired of the bags so we decided to beat them up a bit…

Lift bag to shoulder, slam it down and then drop an elbow on the bag

More Shin Box Presses x5 per side

More Bag Drag Merkins x10

More Squat Complex X10 each position

Plank Series w/ Sit-outs

More Shoulder to Shoulder x20

Tour of the steps with a few more squats to close out the last few minutes.

As always, a true pleasure to lead such a great group of men…the mumble chatter was light when the Terrible Tens started and stayed that way until the end.  The workout was non-stop and everybody plowed through it even with the awkwardness of some new movements.  Round of announcements, prayers, praise and a thankful COT.  We must never forget how truly blessed we are to be able to work our bodies in this way and especially with such an amazing group of men.  #ISI #HIM