2 BB in one week for YHC, this has to be some kind of record!

When YHC pulled in this morning he almost thought that the workout was being shut down because once again IL had not one but two patrol cars talking to the PAX (already there) in the parking lot. But to my surprise when YHC walked over, @Heisman was giving the popo the 411 on F3. Let me tell you something about Heisman – he has been working out with F3 for a total of 11 days and is recruiting cops – talk about one hell of an EH from Audit. Anyways, by the time the conversation was getting good a 3rd patrol cop pulls in thinking that we were all going to get arrested, but quickly learned that he was being brought into a Heisman sermon on F3. Moral of the story, IL land can attract cops for good and for the misinterpreted. Way to go Heisman and maybe we will see one of them out there soon, as they seemed genuinely interested in F3.

No Warm up today – no TIME!

The Thang:

800m indian run w/ KBs

400m run

• 12 pull ups
• 21 KB swings

400m run

• 12 pull ups
• 21 KB swings

400m run

• 12 pull ups
• 21 KB swings

800m run with KBs

• 30 KB clean and press
• 30 Burpees
• 30 lbcs

800m run

• 30 KB swings
• 30 Burpees
• 30 lbcs

800m run

• 30 KB clean and press
• 30 Burpees
• 30 lbcs
• 90 sec of SSH

COT

Announcements: 1/24 DREDD/OBT Qing the Reservation at 0700. 2nd F: 1/23 Meet at MM @ 1700 and stay for American Sniper at 1900 – Rock HIll

Prayers: Unspoken and to get Opies ass back out on the court. Feel better Opster and stop Qing WEP!!!!! IL needs you to POST. Really, no hard feelings.

6 men braved what was supposed to be 27 degrees and rainy morning…as it turned out, it was a bit warmer with no rain.  The PAX seemed genuinely disappointed….this was one sick group.  The breeze kicked the chill factor up a notch but we got down to it and shrugged off that chill pretty quickly.

Warm Up: 20 IW; 25 SSH; 20 Windmills; 10 Long slow merkins; 1 minute true plank; 10 Peter Parkers; 10 Parker Peters – long lap around the AO to get the blood pumping.

The Thang

4 Corners drill around the building (Run to corner – 10 burpees; Run to corner – 20 squats; Run to corner – 15 burpees; Run to corner – 30 squats)

Another long lap around the AO – ending in parking lot to play with the toys.

Rd. 1 Tires – 2 minutes of decline round-the-horn merkins with feet on tire – all pax hold position and the merkin rotates clockwise.  Switch to incline round-the-horn merkins with hands on tire for 2 minutes.  (YHC Note – this was much more miserable than I had imagined…painfully close to an Omaha but we suffered through it together)

Rd. 2 Rope – Jumping Squat rope – all other pax run around building and then switch out.  The cries of “I thought you were going to run quicker” were fast and furious.

Rd.3 Sandbag – Wall sit with sandbag overhead press and pass – 5 (or so, I lost count) leg-quivering rotations.  It say something when you look forward to the overhead press to get your mind off your legs.

4 Corners drill once again (10 burpees, 20 squats, 15 burpees, 30 squats)

Another long lap around the AO and then on to AbLab (Freddie Mercury; Padre’s Spiderman – six inch peter parkers; looooong plank by Bogey, LBCs; V-ups; Flutter kicks)

COT – great group of guys this morning including FNG Matt n/k/a “Mailman” who was so named for his questionable choice in movies…”You’ve Got Mail”…really??  We won’t judge…MUCH.  Brief discussion about F3, #HIM and a warm welcome to the group.  Prayers spoken and unspoken lifted up as Padre led us out.  You know it was a good one when you can feel the heartbeats in the hands of the men on your shoulders in the BOM. Again, very proud to lead this group this morning.

11 PAX filled the parking lot at Tega Cay Elementary School on a frigid #recordbreaker of a morning.  They were greeted with the smooth and dulcet tones of Metallica belting out the live version of “For Whom The Bell Tolls” (on repeat, mind you- its a short song, cant have it fade out while I’m setting the stage..#veteranmove)

Gather up.  Double fist bumps around, general pump ups, abbr. disclaimer (no FNGs).

BOM: Talk mental toughness. When preparing for today’s #beatdown, the theme of mental toughness kept reoccurring in my brain.  What does it mean in sports, what does in mean in life?  The combination of today’s natural elements and intensity of workout would test our mettle, our resolve, and our mental toughness.   Interesting article that weaves mental toughness together with relating to leadership below.  I focused on Principle 2:   Mental Toughness In The Gym (#gloom) Correlates To Mental Toughness In Life.  “You don’t become successful at anything by letting your foot off of the gas pedal when the going gets tough.  This includes the gym, your marriage, and your business”. 

http://www.bensternleadership.com/2012/07/30/leadership-thoughts-on-mental-toughness/

With an AYE! 11 strong- took off…

1 mile fast run through neighborhood to stairs. Plank for #six.

6 flights of stairs/landings. Alternate forward and reverse bear crawl with each flight.

50 flutter kicks at each landing- 300 ttl. (double count COP style) Winner for #mumblechatter today

Plank for #six at top. Small set of stretches and Mountain Climbers until 6 arrives

Fast run to Stadium

Stadium has ground level and 4 ascending hill/landings. PAX will do exercise, switch, run up hill to next landing with block and begin next exercise.  Due to #strong turnout-  6 cinderblocks for 11 ppl. PAX to pair off and trail partner throughout exercise. Partner does SSH while waiting.

G Level: 10 Cinder Block Burpee.#mumblechatter here and will no doubt be added to the repertoire.

Level 1:  10 CB curls

Level 2:  20 CB shoulder press

Level 3:  30 CB rows

Level 4:  40 CB squat

Rinse/Repeat

NMM:

I was inspired by the turnout for today’s Black Diamond.  Great work, Men!  Today we scratched the surface but nowhere near the potential of TCES as an AO site.  Lots of opportunity for #pain.  Particularly the back steps- next time, gents, we will plank walk down the steps.  Bear crawl forward didn’t cut it for me.  Reverse bear crawl up stairs however, is another story.  I have other ideas for the #stadium too.

Announcements

Joe Davis this weekend- 10k race warmups- 7:30am down by soccer fields at Baxter Y.  Alcatraz still open- mainly because @funhouse won’t run.

Prayers for homeless and those with out shelter during this cold spell.  We are a fortunate group.  At the time of writing this BB- @cakeboss has pre-blasted a hat and glove drive.  Check twitter and f3nation.com.

It was an honor- L&R

PAX

Local Fort Mill Ministries, SON (Serving Our Neighbors) is requesting immediate donation for Hats, Gloves and Coats for adult Men and Women. These are for local homeless in our community and immediate area of Fort Mill.

http://www.fortmilltimes.com/2015/01/07/3959553_ministry-asks-for-gloves-coats.html?sp=/99/231/&rh=1

I am altering the request from Coats to Hoodies as it would be good to hit up Wal-Mart, Kmart, Sam’s or BJ’s for some inexpensive Hats, Gloves and Hoodies. If you have lightly used items, they work as well. No nasty stuff!!

Hoodies are diverse and keep bodies warm and I’d rather provide multi use items that don’t cost a ton in such a short request time. If you want to donate coats, by all means, bring em!!!

Here is the Mission:

1. Pick up whatever you can, WInter Hats, Gloves and/or Hoodies (Coat)
2. Bring to AO of choice ASAP
3. Q’s or someone that can collect and filter up to Cake Boss
4. Cake Boss to pickup & deliver for next 2 weeks daily if possible.

We will do this up until the Indianland Convergence 1/24!

Ideally we will collect enough in 2 weeks that will carry them over till next fall/winter.

Any Questions, reach out to Cake Boss!

Aye!

8 Brave men looking for #NoCardio came out to the newest workout put on by Indian Land or should I say The Fort so I don’t scare to many PAX away. Tried to bring a few more bodies last second by shooting a tweet out warning the dangers of a CSPAN workout but failed. His grip is to strong

The Thang:

Started out with a mosey to the Half tennis court where we bagman the pain (Only cardio of the day and that is just because it was better lighting over there so I could read my weinke)

Warmed up with a few Moroccan Night Clubs and Windmills and got at it

Shoulder to shoulder press was first on the list (Shoulder sand bag and move from one shoulder to the other fully extending arms over head)

Side lunges while sandbag is on your back

Bent over Rows (Back straight, pull sand bag to chest)

Rotational Snatch (Make sure to engage the core)

Over head press

High Pull (Engage the whole body including the calves)

Clean & Press

Shoveling (Engage core and swing sand bag from side to side rotating body)

Good Morning

Sand bag sit up

Rinse and repeat with a few more reps than the first time to make sure we couldn’t use our arms at all today

With a few min left we decided to try a few new moves to work on the core a little more but failed miserably in completing

made it back to COT with just enough time to find out where everyone was raised, announcements, and prayer

26 strong men came out for a no burpees push yourself fest.

The Thang:

Started out with one of the longest indian runs of my life but good thing because that kept it at a reasonable pace

Warm up:

Emperial Walkers

SSH

Windmill

Putin (Mason Twist)

Hitler (Lying on back, feet on ground rotate core to touch each heel)

Mosey to Parking lot

Lunge half way flapjack and lunge backward to end of parking lot

Jog back to starting spot

backwards run to end of parking lot

SSH while we wait for the poor guy showing up for work early to make it inside

Mosey to the hill

partner up

While partner A runs to top of the hill and back Partner B is doing Squats

Then flapjack and Partner B runs and A does Squats

Followed by more running and Mercans and Lunges

Thought we had enough of the hill but we took one last trip up and back for good luck

Mosey to parking lot and prepare the sand bags

while pax are doing the wall sit one is moving preplaced sandbags up and down off the wall until they reach the 8th one and return to end of the line

Once everyone completed the sandbag wall we moseyed back to COT for a little more pain before sounds off

5 PAX gathered at PHOP to commemorate the 2014 year of F3.

The Thang:

COT

30-SSH, 20-Windmill, 20-Imperial walker, 30sec CSPAN back stretch (don’t let your dingle dangle dangle in the dirt), 20-Merkin, 20-Peter Parker, 20-Parker Peter, 20-Carolina Dry Dock, ARMS GETTING TIRED!!, 10-Bomb Jacks, 30-LBCs, 30-Morakin Night Club, 20-leg raises(90°, 45°, 10°), 20-Freddie Mercury, 20-Roseiletta, LEGS/CORE GETTING TIRED!!

Mosey to Station 1 for 2014 Commemorative:

20-Burpies, 14-SSH

Mosey to Station 2 for 2014 Commemorative:

20-Merkins, 14-Bomb Jacks

Mosey to Station 3 for 2014 Commemorative:

20-Squats, 14-LBCs

Mosey to Station 4 for 2014 Commemorative:

20-Carolina Dry Dock, 14-Mountain Climbers

COT

Everyone picked their 1 favorite exercise from 2014 and led the PAX for that exercise. 20 reps each Modified merkin with a low dingle dangle thrust!, Low Squat jacks, Cant remember the name but its a modified Merkin and spread feet apart and then back in for a count of 1, Carolina Dry Dock, MERKINS

25 Parking spaces Bear Crawl for 2 and Lunge for 3 down the hill

Witness one Pax loose his cookies and then rinse and repeat back up the hill for the 25 Parking Spaces

Mosey to the COT for some cool down exercises

8 men braved the cold to tackle a football themed workout this morning. Pusher started us off with several pain stations around the park. Beatdown included:

• Windmill x 10
• Monkey Humpers x 10
• IW x 10
• Moroccan Night Club x 10

Mosey to Playground

• Merkins x 10
• LBCs x 25
• Squats x 25
• Donkey Kicks x 25
• Dips x 25
• 60 second plank

Mosey to “Mighty Casey”

• Step Ups x 30
• Dips x 25
• Merkins x 10
• SSH x 25
• Donkey Kicks x 25
• LBCs x 25
• 60 second plank

Mosey back to Playground

• Bear crawl/lunge walk series
• Dips x 25
• Partner Derkins x 15
• Partner Power Merkins x 10

Mosey to Sullivan Middle

Pusher handed off the Q to Italian Job. We started with the people’s chair and balls to the wall.

Mosey to the football field.

Each man took turns tossing or kicking the football. Where it landed was where we ran to in order to do our exercises. Whoever tossed it chose an exercise that was written on the ball. How far it travelled was how many reps we performed.

• 30 SSHs
• 35 Merkins
• 40 Squats
• 40 Freddy Mercuries
• 25 Moroccan Night Clubs
• 30 LBCs
• 30 Leg lifts (protractor)
• 20 Mountain Climbers

Next we partnered up for aggregate 50 merkins, 100 LBCs, and 150 squats. Before performing the exercise, partner one tossed the ball to partner two. If caught, partner one continued running the length of the field to the goal post for a TD. If dropped, both QB and WR performed burpees. Only one team had a dropped ball (it’s worth noting that the routes rarely went more than 10 yards for fear of the burpee monster). As the workout progressed, receivers altered running to back pedaling, high knees, and karaokes.

Announcements:

• January 1^st – Baxter Trail Race
• January 10^th – Joe Davis Run

25 prayer warriors met this morning to study Luke 5:17 – 37.

This chapter provides divine wisdom and examples of different approaches to bring people to God’s kingdom.

These topics were important thousands of years ago and are still relevant today.

The PAX identified the following takeaways from today’s readings.

Have a great weekend and prepare your minds/hearts to begin to study Luke 6 next Friday!

~ Deacon