This morning, 9 fellas braved the cold rain for a Posh and Italian Job beatdown.

We started the morning with a mosey to a dank, dark field. Though we couldn’t s see our brothers, we knew we all suffered together. Posh lead us in a Pax choice warm-up consisting of:

• 30 SSH – Posh
• 25 Merkins – Posh
• 25 Morroccan Night Clubs (forward and reverse) – Italian Job
• 15 Bombjacks – Twister
• 50 Calf Raises – Mayham
• 25 Burpees – Padre
• 15 Maktar Jais – Red Eye
• 50 SSH – Pusher
• 25 Plankjacks – Burgundy
• And others…that I have conveniently forgotten

Posh then rolled out a progressive pain station of four corners. First three stations consisted of 10 merkins. Repeat.

Next we added 3 stations of 10 merkins and 15 mountain climbers. Repeat.

Then we added 3 stations of 10 merkins, 15 mountain climbers, and 20 squats. Repeat. Finish with planks. Posh wanted more running, since he is practically Kenyan, but his time was up. Hand off to Italian Job.

As if our shoulders weren’t toast enough, we added partner merkins (100 total), 200 squats, and 300 LBCs. While one partner exercised, his partner ran the length of the field and backpedaled back.

Next station was 25 dips and 25 derkins on the bleachers. 10 count. Repeat.

Mosey and circle up.

Italian Job tried a new dealer’s choice workout called Plank, Plank, Goose. The leader hopped around the pax in plank position. Where he stopped, the next guy took over and called the exercise of their choice. It failed miserably. We worked out, but it looked much better on paper than the product on the field… much like a Mike Shula offensive gameplan. The Pax chose the following exercises:

• Merkins
• Calf raises
• SSH
• Imperial Night Clubs (Twister original)
• Reverse Burpee (Burgundy original)
• Jane Fonda Leg Raises (Red Eye)
• And others…that I have conveniently forgotten

We looked ridiculous. Luckily there weren’t any onlookers or FNGs because we looked like a Richard Simmons workout video coupled with Rockettes Can Can Dancing. It may have looked crazy, but we had fun and finished strong with 20 Seal Team Situps.

Closed with a COT and praises and prayers. Continue to lift up Peach with his Guatemalan mission trip. Remember the Joe Davis Run 1/15/15 to raise funds for substance abuse services in York County. Also, we will have a Thanksgiving workout at Springfield Elementary. Keep an eye on the weekly email for details.

PAX,

This year we took on the challenge to read the bible within the year. As part of that we added some accountablity through meeting once a month to discuss the readings together.

We also had speakers come and give some testimony and what it means to be a leader in the community while practicing “I am 3rd”. Its not always easy!

We first had Greg Pendarvis, Founder of Victory Sports Outreach. Victory provides youth sports activities at low cost or free for kids, while teaching them biblical principles. Greg’s own life and experience was an awesome story, but to hear what Victory Sports is doing for kids right here in our back yard is “I am 3rd” in action.

We had Dee Christopher come and talk to us about being Principal of Fort Mill High School and the balance of his job, raising his own family and staying true to his faith. Dee shared the pressures that kids face today and that it is higher than ever and the best way to navigate those pressures is through a solid family foundation with involvement from both parents.

On November 14th at Eternal Church offices, (Baxter behind Zaxby’s), Brendan Pierce aka Haywood will be coming to talk to us about his experience and starting the F3 Foundation. Haywood, like many of us realizied that power of men coming together for a common cause and the influence it can make in the community. F3 is not just a workout in the gloom, but a  gift to be shared and used to bless others in ways we could not individually, but as a group of leaders with focus and determination.

Come hear Haywood’s story and about the F3 Foundation. How you can lead in someway in the community.

It is free and only requires your presence, open mind and open hearts.

November 14 6:00am

Eternal Church Office off Hwy 160 (behind Zaxby’s)

Contact Pusher or Cake Boss with questions.

7 Pax received the beat down at PHOP on this crisp hump day morning.

The Thang:

Mosey around the church

Walking imperial Walkers-Hitler solider walk

COT

Windmill-LBCs-Merkins-Moroccan Night Club

Indian Run around the church

COT

SSH-merkins

Partner Relay with added hill for difficulty-Partner 1 running the filed and hill-Partner 2 doing the work

100 Merkins – 200 Squats – 300 LBCs

Stations around the church for short Mud Run imitation

Station 1 – 10 Berpies

Station 2 – 20 Merkins

Station 3 – 30 LBCs

Station 4 – 15 SSH

Mosey around the church

Battle rope for 20 reps – side lunges – walking lounges – Squats

Jack Webs 1-4 count – LBCs – Flutter kicks – SSH

COT

See you next week in the gloom for the hump day thrashing

12 PAX joined a shoulder-numbing push-fest in the gloom of Rock Hill. We had one FNG, and two VQs. Together, our three Qs seemed determined that no one would be able to shampoo their own hair tomorrow! Here’s the thang:

Solid State VQ, Got us warmed up…
Mosey to COP;
SSH*15, MNC*15, LBC*15, Bridge (Butt lift) 15, FredMerc*16,
Jump Squat*15 (OYO), One leg Calf Raises (15 each side x2)
Imperial Walkers * 25

Winchester VQ, Started the shoulder beatdown… in earnest!
Mosey to COP;
SSH*25; Merkin*15; MNC*30; Merkin*15; 10 Burpees OYO; Merkin*10; SSH*25; DryDock*15

Cobra Kai, Continued the beatdown…
Mosey to the Hill of Misadventure;
LungeWalk up; 20 squats in cadence; jog down; bear crawl up; 15 squats in cadence; jog down; rinse/repeat with 10 squats and 5 squats, respectively.
Mosey to school wall near tennis courts. Partner up. P1 wall sits while P2 runs a loop across parking lot and up thru tennis cts. Rinse and repeat.

Mosey to the Courtyard for Ladder Rounds of Incline Merkins, Derkins, and Dips* 10 each in cadence

Mosey to Field; Duck Walks; Toy Soldier Kicks; Spider Man crawl; Burpee Broad Jump; Partner Wheelbarrows; Partner Stretches;

Mosey to COT

This was my VQ for Padre’s House of Pain. This is going to be a very fun AO #REDPILL.

Conditions were raining cold and somewhat miserable.

The Thang:

High quality rendition of disclaimer, and quick schedule of today’s events.

Quick jog around Church.

Long walking warmup on opposite side of building.

COP

SSH, IW, Squats, Windmills, and Moroccan Nightclubs.

Long Plank series (probably too long) to include CDD, Peter Parkers, Parker Peters, Mountain Climbers, and too many other things.

The following stations were a race OYO:

Station #1 10 Sidewinder Burpees

Station #2 10 Cross fit push-ups

Station #3 Run around parking lot

Station #4 Tractor Tire FLIP down and back

Mosey back to COT

Long ABLAB to 200 counts

Moleskin:

Always an honor for me to be your Q, perfect weather for swim lessons… I had fun….#BETHATGUY

Group did very well with Audit & Burgandy setting the pace.

Appreciate the enthusiasm, Read your newsletter.

CSPAN – over & out

21 of York County’s finest converged at Cherry Park this morning for another beatdown at the Patriot.   The shovel flag was planted early, and the bell rang for Q school as Professors Pusher, DD, and Senator Tressel taught Q basics to an eager class of students.  Once school was out, the class joined the rest of the Pax and off to the park we went.

The Thang

Extended COP

Each student and teacher took turns leading SSH’s, and various varieties of merkins, ab exercises and squats.

Pusher at Q

Mosey to the soccer field (one of many)

Partner up and saddle up.  With your partner on your back, do 10 calf raises and then run across the field.  flapjack, do 10 calf raises and run back to the start point.

Wheel barrow to mid-field, flapjack, wheelbarrow to the opposite side, flapjack, wheelbarrow back to mid field, flapjack, and then back to the start point.

DD at Q

Find a new partner and do a combined 100 merkins and 50 bombjacks.

Find another new partner and do a combined 100 burpees and either 50 or 100 donkey kicks (can’t recall the number, but remember that this was very painful)

Senator Tressel at Q

Circle up for modfied Tabata

30 sec interval training (20 sec exercise with 10s rest x several reps)

Merkins x 4 reps, LBC’s x 8 reps, Wide-arm merkins/planks/6″ hold/diamond hold (audible, audible audible)

Mosey across the field and into the woods, up the wooded trail, out to the paved trail, back to a soccer field, hop the fence,  across the field, hop the fence, back on the paved trail and out of the park.

COT

Whew!  It was a little warm and way too humid for October, but t’s always a good day for F3.  YHC had not been back to the Patriot since July, and it was great to see all the Rock Hill pax that have made this part of their regular Saturday morning routine.  We were heavy on the upper body work today.  Wheel barrows, followed by merkins, followed by the burpee/donkey kick combo were very unsavory.  Being out of breath with noodle arms is not a pleasant feeling. YHC’s attempt to do the Tabata after that beatdown, was ill-advised and required modification from the get-go.  New Q’s take note – sometimes you have to call an audible.  The fence hops at the end of the workout were not planned and for the second time as Q, YHC found himself lost among the many soccer fields of CP, (all of which look the same).   But, not much to complain about today – we commissioned some new Q’s; worked our butts off, and had a great time doing it.  Pusher and DD – it’s always a pleasure,  my friends.  Welcome FNG/Tater, and congrats to the October 2014 Q school graduates.

Announcements:

Standing 2ndF HH at Milstone in RH on the 3rd Tuesday each month,

6 week detox/cleanse – check the F3 site and contact Gears if interested

12 PAX gathered at the Patriot to celebrate those taking in part in the Mud Run and to throw down a little pain of our own. Apparently YHC looked at Posh’s plan for the workout and may have stolen some ideas. At least I am consistent!

The Thang:

Mosey to upper soccer field

COP

SSH x 40

IW x 20

Windmill x 20

Merkins x 20

Mtn Climbers x 20

Dry Docks x 20

Planks for a while or until your shoulder hurts

Night clubs x 20

To the bleachers (Posh’s idea)

Dips x 20

Step ups x 20

Derkins x 20

Rinse and repeat with a lap in between

Mosey to Green Mile – Tag Team a la Rock N Roll Express

Partner 1 to the end

Partner 2 exercise (100 x Merkins, 200 x Squats, 300 x LBCs)

Hand off to Posh (Exit stage to coach soccer)

Ab Circle

25 SSH

20 Freddy

25 LBC

20 Flutter Kicks

20 Hello Dolly

15 Grave Digger (R)

15 Grave Digger (L)

25 SSH

Mosey to upper soccer field

Everyone grabbed a rock and placed in on one end of the field. 

2 Rounds:

25 Ski Jumps (using rock as prop)

high knee to midfield

butt kicks to other end

10 burpees

 lunge walk to midfield

sprint to other end 

repeat

Jack Webb

5X1 to 6 and back down

Mosey back to parking lot

Moleskin:

Lots of good stuff happening in the Fort so make sure you read the weekly email.

Proud to say that Rock Hill is continuing to grow. New AO started this Wednesday and a majority of the Pax are local. Still a great AO for those in Rock Hill and the Fort.

Great feedback from the Invergence including some great comments from the Ms. Keep in mind the the mission of F3 every day not just during workouts.

Really proud of the Pax who completed the Mud Run. There is nothing like a CSAUP event to bring the Pax together.

‘Till next time….

Location: Hills of Baxter with 25 pound Ruck

Mission: Capture propaganda (book from Santini’s house), Capture Giant (Crab Cakes #fail – not home), Recruit additional Warrior (picked up Private Ryan who was rucking and walking the dog even without us), and an additional attempt to capture a second Giant (Green Wave #fail- never came to door).

5 strong men set off on a workout of #BlackDiamondF3 proportions, with 8 scheduled pain stations, we accomplished 50% of the missions, tackled all 8 stations with too many “mericans”, humped 3 miles, 2^ndF was in full force, and Tatanka sponsored the HH.

This old Marine learned that I could still “hump a pack”, fellowship is much better at a ruck pace, every man really needs a waist strap so your ruck does not smash in your skull, and doubling down 12 hours apart is not for the over 40 crowd #oldmanstrong

The first rule to black diamond is just show up, and the black diamond takes care of the rest. #redpill

You missed a good one…

1-Niner has the next Black Diamond.