Old Town starts Monday, February 2nd!

Are you ready to start another busy week at the office? Do you need a jolt of pain to face the challenges ahead of you? Well, Old Town in Rock Hill has just the right medicine to cure what hurts!

The Pax of Rock Hill are excited to announce the addition of another AO and this one is sure to provide an excessive amount of downpainment options! From parking garages to Fountain Parks to City Hall, there is plenty of ground to explore in Old Town. This will be a running/boot camp workout which should include 2-3 miles of running coupled with all of the usual pain that you know and love.

Old Town will be on Mondays at 5:15 AM and is located at the Wells Fargo Bank at 113 East Main Street. Parking is located behind the bank. See the map link below:

https://goo.gl/maps/v7Ob8

See you in the gloom!

 

Warm Up

SSH x 40

Imperial walkers x 30

Wind Mill x 20

Mosey to wall for some peoples chair

Pass sand bag down the line, stand up

Muscle ups x10 calf raise x15  rinse and repeat 3 times

Mosey to coach K playground.

3 sets of 10 pull up toe touches

3 sets squats – run a lap

3 sets of 8 pull up toe touches

3 sets LT. Dans- run a lap.

3 sets of 6 pull up toe touches

Mosey to dragons back

Run to top, 5 burp and merks x 5 sets up and down

3 sets 25 dips

COP

20 Freddy Mercuries

25 LBC’s

15 grave diggers (each side)

15 pretzel crunches

COT: Announcements

Murph this Saturday,  Feb 21 obstacle Course, March 21 Hartsville launch.

Prayers: Sick kids/travel

8 Pax braved the below freezing temps to enjoy a good ole fashion Marine Corps workout

The Thang:

COT Warmup- SSH, Windmill, Imperial walkers, Merkins

75 yrd Sprint followed by Jack Webs

75 yrd Sprint followed by Low Slow Squats (each Pax 10 count on the down position)

100yrd run relay with partner – 200 merkins – 300 Squat – 300 LBC

75 yrd Sprint followed by Carolina Dry Docks

Modified Merkins (down on the elbows and up on the hands)…..forgot the name again!

Mosey to field, 4 lunges-1 merkin, 4 lunges-2 merkin, 4 lunges-3 merkin, all the way to 10 merkins!

Ab lounge  at COT Pax choice

Padres 25 Berpies OYO!!

 

 

21 strong and faithful PAX decided not to fartsack this morning and came to The Armory with the hope to be sharpened physically and mentally this morning!!

 

The Thang

Warm up with a lap around the AO.  Circled up to get loosened up for the upcoming activities.

windmills, SSH, Squats, Merkins, SSH, and rounded out with Diamond Merkins.

Everybody grap a piece of the wall

20 derkins

20 dips

20 reverse pushups

rinse and repeat.

Anchorman said we needed some CCD’s also so YHC obliged him!!!

partner up

Partner one ran a lap while partner two completed a kettlebell exercise.  flapjacked after the lap to make sure that the pack reached each goal.

100 kettlebell swings

100 goblet squats

100 tri-cep extensions

200 curls

100 skull crushers.

all in all each PAX ran around 2 miles.  Great work and a lot of moaning.

Found the wall and did 2 rounds of people’s chairs.

Circled up for a few rounds of AB work.

COT

April 11th is the mud run and sign ups will be coming fast.  Prayers go out to all the injured and sick.

 

9 PAX posted for a mid-week refresh on pain and purpose. Quite a few extra-painful crowd pleasers mixed in, based on the mumble chatter.

The Thang:

Running Warmup: Butt Kickers, High Knees, Toe Taps (Kim Jong-Uns), Back Peddle, Mosey to COP

COP: SSH (20), Monkey Humpers (20), Mountain Climbers (20), Super Man (10 count), Paratrooper (10 Count), Hello Dolly (20), LBC (20)

Line up on grass field
Burpee Broad Jump across the field (length of the church ~ 50 yards)
SSH until 6 arrives
Burpee Broad Jump Back
#Crowd Pleaser

Corner To Corner
Alternating Sprint & Squat/Plank to all 4 corners
Rinse and Repeat

HAND OFF to Burgundy
Caterpillar walk & push-up (Crowd Pleaser) to island
High Knees to island
Caterpillar walk & push-up to island
Run around the church
Kim Jong-Uns
Butt Kickers
Kim Jong-Uns

Sundial push-up (Crowd Pleaser)

Ab Lab

COT: Prayers for families of those passed away too soon. And a question for all the PAX to answer. Is there something more than life on the big ball, and if so, what is it? And what are you going to do about it?

As the Starfish model expands into 2015, F3 is planting a Shovel Flag on Daniel Island, SC. It is on tap to be one of the best Area of Operations (AOs). We will be starting the first workout Saturday, March 7th at 0700. The AO will be located at Governor’s Park, off of exit 24 from 526, with a current working name of “The Proving Ground”, you will leave this workout feeling both challenged and accomplished! Governor’s Park has plenty of parking, and this AO has a diverse set of obstacles and space for the Qs to get creative. Be sure to bring your friends, co-workers, and neighbors, and continue to spread the word. Interested? Send your name, email, and cell phone number to f3charleston@gmail.com and we will add you to the distribution list to keep you informed of our latest news.

About F3. F3 is a series of boot-camp style workouts that began in Charlotte, N.C., in 2011.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. All F3 workouts operate under a set of five core principles.
F3 workouts are always: free of charge; open to all men over age 17; held outdoors, usually in the early mornings, rain or shine, heat or cold; led by men who participate in the workout in a rotating fashion, with no training or certification necessary; and end with a Circle of Trust.

To learn more about F3 visit http://f3nation.com/ or view the video from our F3 Columbia brothers located at http://youtu.be/dWj2LW9Nl3E.

• The F3 website is www.F3Nation.com. On the website, you can find schedules, articles, and “backblasts” — summaries of each workout. Click on the “Where is F3” tab at the top of the home page and under “Nomads” click on “All Nomad Backblasts.” Also, the “Lexicon” link in the black section at the very bottom is helpful in deciphering terminology you might have heard this morning. The backblast from your first workout will be posted soon, if not already.
• Twitter is the “official” communication tool of F3 Nation. You can follow F3 on Twitter: @F3Charleston and @F3Nation. It is highly recommended that you follow the Twitter feed for any last minute information (as well as entertaining banter).

Daniel Island is prime pickings for all of the Sad Clowns who do not even know that they are Sad Clowns yet!!  Let’s starting EHing PAX!

Seventeen men stirred from the fartsack to listen to a little music and enjoy a simple stroll around Tega Cay Elementary School.  Great perseverance was shown by all.

Disclaimer: Injured or Dead should not be moved but should be worked around

Warm up run around the parking lot

Imperial Walker x10

Slow Merkin x6

Cherry Picker x11

CDDx10

Windmill x10

Warm up over

 

Run to Virtual Flag

 

Bring Sally Merkin Challenge

Bring Sally Squat Challenge (ended early-too easy)

Bring Sally Dip Challenge

 

Run to Outdoor Theatre

 

1^st set-

10 burpees

Backward run to next level

10 burpees

Backward run to next level

10 burpees

Backward run to next level

10 burpees

10 burpees

 

10 CDD

Backward Bear Crawl to next level

10 CDD

Backward Bear Crawl to next level

10 CDD

Backward Bear Crawl to next level

10 CDD

10 CDD

 

10 burpees

Backward run to next level

10 burpees

Backward Bear Crawl to next level

10 burpees

Backward run to next level

10 burpees

10 burpees

 

Run to back steps

Down Steps

Walking Balls to the Wall

 

 

Partner Up

All exercises and running with a rock of your choosing

Partner #1-Run Down Long Stair Case

Partner #2- Overhead Press

Switch

Partner #1-Run Down Long Stair Case

Partner #2- Jack Webb

Switch

Partner #1-Run Down Long Stair Case

Partner #2- Curl

Switch

 

Mosey to short stair Case

Each person do Wheel barrow up case x2

 

X-O’s x20

Windshield Wipers x20

Reverse LBC x25

burpees x10

Jail Break back to COT

 

It was a pleasure to have everyone out for the Black Diamond. It was a new record. As always it was an honor to lead.

Continued prayers for all ailing PAX and ailing family members

Praise for inspiration from F3 Brothers no matter what the age

 

 

 

This was my inaugural Q on the beautiful beaches of the #NormandyF3 Sandbag AO at the Leroy Springs Complex, and while it is located in Fort Mill, it sure felt like an Indian Land workout.

Circle up – High quality disclaimer, Chaser approved and witnessed it.

Warmup x10 SSH, IW, WM…and a couple others

Plank-o-Rama…because this is what old men do prior to throwing around 50 pound bags of sand…CDD, PP, PP, MC, and a bunch of honey mooner…

We started doing this routine of sandbag exercises and I had #PTSD/Flashback and recalled a workout I lead using sandbags at 1^st Tank Battalion-USMC in the fall of 1989… a kind of down and back routine with sprinting/jogging as your rest period. (really zero rest periods)

Sand Bag Burps were the crowd pleaser.

Crab walk routine for rest lead to #mumblechatter

The cornerback drill still show that you all believe you still have #meanmeanstride

The close out sandbag toss, with a push up even had Pebbles regretting his 180 pound bag

ABLAB…where Q gagged on his own snot…#takesinusmedspriortoworkout

I’ll be back, and keep me on your Q list…

Read your newsletter, drink plenty of water, and be a better man today then you were yesterday,

AYE!

CSPAN

7 Tribesman took a tour of the tomahawk this Morning.

The PAX: Opie, Pebbles, Ringer, Heisman, Bounty Hunter, one Niner, sharknado.

The Thang:

A light Mosey around the tomahawk for a light warm up.

Circle Up:

50-Side straddle Hops

25-Imperial walkers

50-Merkins

50-Squats

Mosey to Benches for 3 sets of 25 Dips/Derkins.

Lunge walk (while discussion of the IL t-shirt took over)

Broad jump across concrete Pad reverse lunge walk back- rinse and repeat

introduction of new Oblique Move (yet to be Named)

Mosey to wall- sit while holding rifle above head and out in front.

4 sets Balls to the Wall- each of pax giving 10 count

Mosey to Bunker Hill

Up and over 5 times- at top: 10 each- Burpies, Merkins, Dips, dry docks, sit ups.

mosey to parking lot for ab lab. (machine guns, rosalita, sit ups, protractor)

COT announcements T shirt finalized, Convergence 1/24

Prayers: sick kids, travel, and headache for opie.

 

 

 

Not the Grand Funk Railroad kind of Witness, but more of the humble pie kind….more to come!

Mosey to Sullivan MS
COP
SSH x 40
IW x 15
Merkins x 15
Windmills x 15
Squats x 25
SSH x 25

Find some wall
20 Dips
20 Derkins
20 Box jumps
Rinse and Repeat x 15 and then x 10

Mosey to Hill
Jacobs Ladder  including LBCs and Burpees 1:7

Hand off to Cake Boss – CB shares weak humor with PAX and then off….

Mosey back to School – Stop for a quick set of 20 DIPS in cadence

Mosey to Football field Split in to 4 groups

25 Merkins, 25 Wide Merkins, 25 Diamond Merkins, 25 CCDs

Run 4 corners of football field between sets of merkins

Circle in Center of Field for more weak humor from YHC and then…

To the Side Line – 1s and 2s Run 100 yards while 3s and 4s do exercise—then flap jack

LBCs, Freddys, Roslitas,

Back to Circle – 25 SSH, 15 Hello Dolly’s, 10 Mac-Tar-Chi, 25SSH

YHC brings group in to discuss that in the COT everyone is welcome…don’t need to get in shape to be in F3, don’t need to be anything but present and your brothers beside you, in front of you and behind you will be there to say YES YOU CAN!! Be confident in yourself and your God given abilities!

COT

29 with 6 FNGs with this awesome crowd at The Patriot! I can speak for Pusher when I say I am humbled and honored to be able to lead such a great group of men in the gloom. We all need each other to be strong and I felt invincible with this group of PAX!

FNG Witness, shared a story about a family in need. I know the men of F3 will do what is needed to assist where possible. Stories like what we heard humble us and make us realize God has blessed us in order to Bless others….AYE!!