“P-HOP” Padre’s House of Pain had a very successful launch this morning with 17 pax accepting the Gear/Bootcamp challenge from the VQ Bogey. Thank you to everyone who showed up to help launch the new AO. You all are expected to be back at this new AO every week!

The Thang:

30 SSH, 15 3-count Merkins, 30 LBC, 30 Windmill, 30 Imperial Walkers

Mosey around the church

10 burpies on your own, 30 Squats

Split up into 4 groups for 5 min stations

Station 1 – Battle Rope, LBC, SSH

Station 2 – Ab wheel, Sandbag lunges, field sprints

Station 3 – Pull-ups, Squats, SSH

Station 4 – Tractor Tire flips

COT for what the virgin Q thought was the end 15 min early #OMAHA #Brainfart

10 burpies, 15 Windmill, Superman, 10 3-count merkins

Mosey to the field for a 17 man tunnel of love

Mosey to the parking lot for some suicide sprints and SSH

Slow mosey around the church, 15 3-count merkins, LBC, SSH, Cspan’s back stretch (AKA modified merkin, dirty-dog, dont let your dingle-dangle dangle in the dirt)

Finish mosey around the church back to the COT

15 Imperial walker

15 3-count merkins

US Marine Drill Instructors yelled at us in bootcamp saying that Navy Seals training had a bell that you could ring if you wanted to quit and give up. In the Marines there is no such bell and the DIs let us know this daily by mentally and physically pounding the mentality in us that there is no option of giving up. Keep that same mentality everyday as you go through life that there are no bells to ring to give up and quit so when you are feeling defeated and ready to give up just remember that there is no giving up and to keep digging because you will succeed since its the only option. Semper Fidelous.

See you next week in the gloom at the new P-HOP AO

Several Men particpated in a F3 service event to enrich the lives of 42 great kids at the Children’s Attention Home in Rock Hill.  We completed several projects from Monday the 22nd and finished with a barbeque and bike ride on saturday the 27th led by Senator Tressel.  Here is a list of some of the things we did during the week.

1.  We completely cleaned up the grounds and mowed the entire campus.  Chicken-Wing did a great job with the Husqvarna mower. 

2.  Cash and Package’s crew did some major work on the fence line and cleaned up the entire area.  Back draft came behind them and pressure washed the fence.  Later on in the week we stained it and it looked great.

3.  Then came the pressure washing job by Jeckyl and Cornhole on all the playground equipment.  Wow did it make a difference and it looks great. 

4.  We trimmed the bank line and created a new running/bike path along the back for the kids to use.  I actually had a child ask me if the running path was done so he could use it.  I told Him “Go for it!!!!”

5.  Then came the tough stuff.  Beacon did some serious weed wacking and he saw a few critters which made him raise some eyebrows. 

6.  ChickenWing, Cake Boss, Boy Band, Decibel, Senator Tressel, and Chicken hawk loves toting 400 bags of mulch and spreading it along the running trail.  It almost seemed like a double down.

All and All it was a great fulfilling week and I want to thank all of the Pax who helped make is successful.  Special thanks to Senator Tressel and Chicken hawk for the great cook-out and bike ride on Saturday.  This is What F3 is all about and I am proud that I am a member of a strong organization of men and leaders of our communities.

28 of us in the PAX welcomed the 58 degrees this morning as we ascended on our local Block Party for a beatdown led by Maximus and Back Draft. For Back Draft and I, it was awesome and humbling to see car after car pull into the W.E.P. parking lot on a Tuesday. When Red Banjo doesn’t even get a parking spot in the lot and pulls off on the driveway coming down the hill, you know it’s a good crowd. As I mentioned at the start, I learned this weekend that we don’t have to start every workout with the beloved SSH. While a crowd favorite they aren’t, burpees can be a great way to start the mumble chatter. One with it.

The Thang…with Maximus on the Q
Warm up job to the parking lot on the right heading into downtown Ft. Mill. Circle Up in stealth mode.
Start it off right with 10 Burpees OYO
25 SSH
10 Burpees OYO
15 Windmills
10 Burpees OYO
20 Mountain Climbers
20 SSH

Mosey to the playground back at the park
Count off in the 1’s and 2’s
1’s – 10 Pull Ups
2’s – 20 Wide Arm Merkins
Flap Jack
1’s – 10 Pull Ups
2’s – 20 CDD’s
Flap Jack
1’s – 10 Pull Ups
2’s – Diamond Merkins
Flap Jack

Circle up for Jack Webb
1:4 for a total of 6:24

Hand off to Back Draft
Run on the path over to the soccer field
Count off in 3’s and line up at opposing soccer goals:
2’s run to the 1’s, 1’s run to the 3’s, 3’s run to the 2’s.
When you’re not running, start squatting.
Cycle through 3 times then repeat but this time swap out squats for alternating lunges.
Cycle through this 2 twice then swap the lunges out for 1-legged squats. Do this twice.

Mosey to the hill
Bear Crawl up, 10 burpees at the top, jog down, 15 bomb jacks. Do this 3 times

COT:
Announcements: Black Diamond tonight @ 1900 (that’s 7pm for us civilians) launching from CSPAN’s house in Baxter…bring 25lbs with you. 10/17 2nd F outing to see Fury, the movie. Official Indian Land AO launch 10/18 (1st annual sausage fest, what?), Next gladiator games coming in November. USMC 90min workout in CLT coming in November w/ CSPAN having partial Q. Check the weekly email for exact dates.

Prayer Requests: Car Bomb getting married in a few weeks. Spark plug, Injured (take care of yourself pre and post workout). As discussed at last Friday’s Invergence, we lean on each other for accountability and support. We’re here to lead and support so let’s do that. Don’t put the pressure on your wife to be your accountability partner; it’s not fair for her. As Back Draft taught us, go read and marinate on Ecclesiates 4:9-10, “Two are better than one, because they have a good reward for their toil (they work more efficiently). For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!”

There are a lot of guys out there that don’t think they have a brother to lift them up. Headlock them!! Welcome Fist Pump and Speedo.
AYE!

The Fort is excited to announce another expansion in Rock Hill with the launch of a weekday workout on Wednesday, October 1st at 5:15 AM. This workout will be a combination of both boot camp and gear which should mean lots of pain for the Pax.

The new AO will launch from North Rock Hill Church located at 2562 Mt Gallant Road in Rock Hill. The site is just over 6 miles from Walter Elisha Park so it is a great option for Pax from Tega Cay, Fort Mill and Rock Hill. Here is a link to the location: https://www.google.com/maps/place/North+Rock+Hill+Church/@34.99461,-81.003345,15z/data=!4m2!3m1!1s0x0:0x6ad43e464afb0962

The AO has lots to offer including 39 acres of mosey, pull up bars, ropes, sand bags and soon there will be tires!

There has been tremendous growth in Rock Hill and we ask you to continue to EH guys to make this another successful launch. Come out and support Padre, Mayhem and Bogey as they continue to grow Rock Hill and The Fort.

We look forward to seeing you on 10/1.

Aye!

Peach – Mosey to COP
SSH * 25; Freddie Mercury * 15; Hello Dolly *15; Merkins * 15; Imperial Walker * 15
Mosey to LOP (Line of Pain)
Back pedal length of field; Rosalita * 15; Dry Dock * 15
Karaoke length of field; SSH * 15; Merkin * 15
Shuffle length of field; Squats * 15
Mosey to Bleacher work; Derkins * 10, Step-ups * 15, Dips *20, all OYO… Shampoo
Mosey to parking lot; Alternate Bear Crawl with Lunge Walk; Oopmash (shampoo backward… almost – Backward Lunge alternated with backward Bear Crawl); Shampoo
Mosey to Flagpole and respect the colors
COP: SSH * 15; Merkin * 15; Leg Press * 15
Mosey to Wall; Chair for Pusher 10-count (Pusher struggles with big numbers); Balls to the wall for 10 count; Chair for 10 count
Mosey to the Hill of Despair – handoff to Audit

Audit – Jacobs Ladder; 5 X with Merkins at the base and Burpees at the Summit
Four Corners (ladder) for 15 minutes: Hold 10 count plank at 6 inches to start each corner.
5 Burpees; mosey next corner (MNC)
5 Crunches; MNC
5 Merkins; MNC
5 Squats; MNC
Add 2 reps each exercise, each lap, always start with 6 inch plank
Mosey to Summit; 6 inch plank
Mosey to Wall; 6 inch plank
Mosey to Flagpole; respect the colors; 6 inch plank
Mosey to parking lot; Bear Crawl alternate with Lunge Walk back to COT
Still time for another 6 inch plank!

COT

Welcome to The Fort’s Black Diamond Version #3 hosted by Chaser.

Where: Baxter Village Pump Station Hill, 13% paved 1/10 mile #PAXbreakhill.

What: horrible Jacob’s ladder, 10 Burpees on the top and 10 Burpees on the starting line every cycle.

PAX completed 8 full cycles, and fee to go home was 40 Burpees.

Result: Quiet Sunday morning in perfect fall weather for a ridiculous workout among friends that consisted of 200 Burpees and 1.6 miles of hill climb.

Flipper taught us that we need to continue our navigational work on these random workouts.

WWL has 9 days to host the next #BlackDiamond.

CSPAN -still tired-over & out

11 Men posted at the Patriot Sat morning for a Padre/Cobra Kai virgin Q and they brought some props!  It looked like a construction project with the sandbags and cones everywhere.  With only a hour to smoke the PAX, it was go time!  Let the downpainment commence!

Warm-O-Rama

• SSX x 25
• IW x 25
• Mountain Climbers x 20
• Merkins x 20
• Squats x 20
• Windmills x 20

The Thang:

Mosey to the picnic area of the park.  Everyone grab a spot on a table and perform the following exercises.

– 1-leg step ups, 15 on each leg followed by 15 box jumps, 15 tricep dips

– 15 burpee box jumps

– 1-leg step ups, 12 on each leg followed by 12 box jumps, 12 tricep dips

– 5 burpee box jumps, 5 tricep dips

Mosey to the athletic field where we formed up into two lines facing the length of the field.  Sandbag relay!  Front man for each line took the sandbag, and the rest of the PAX were handed workout assignments of burpees, merkins, reverse tricep dips, squats, etc. The front of the line sprinted to the end of the field and back w/the sandbag and handed off to the next in line.  Each man would then move down the line to a different workout station.

After that, the Q was passed to Cobra Kai.  Introducing the Beast Ladder to the Patriot.  There are 4 stations marked with cones in a baseball diamond fashion spread to the ends of the fields.

Run to station 1; perform excercises, run to station 2 and perform excercises, run to station 3 and perform exercises, run back to home station, turn around and hit all 3 stations in reverse, plank at the bottom and wait for the PAX.  Repeat 3x and build the ladder

Rd 1:  Merkins x 10

Rd 2:  Merkins x 10, Air Squats x 20

Rd 3:  Merkins x 10, Air Squats x 20, 30 flutter kicks.

Move to the center of the field, line up shoulder to shoulder.  Plank it up for the tunnel of love.  Each man on the end army crawls thru until all have made it thru.  Repeat in reverse direction.

Lastly, Q informs 4 PAX they are now dead and must be carried back to the parking lot, along with the 2 sandbags and cones.

Moleskine:

Great group of guys showed up this morning;  Strong work by all as this beatdown sampled a little bit of everything.  Awesome co-lead w/Padre who brought out his A-game today.  The common theme this am was a reminder to be there for one another and lift each other up.  That we in F3 are all One Team and Our Fight is together as a team.  At any point in the workout, if “One Team” was called out “One Fight” was responded too w/enthusiasm.  Thankful to be a part of such a powerful group of men. Respect and claps to FNG Animal ! Welcome and we will see you again soon.  As always, thankful to have the fellowship and the time to punch doubt in the throat!  #Staystrong

COT

The second installment of the underground beat down, code name: #blackdiamond, popped up Friday morning.  This AM’s location just behind the water fountain in Tega Cay.  3 hearty PAX answered the call.

No rest, no 10counts, constant movement into next exercise

50 SSH, 25 Merkins (double count)

Mosey

undisclosed WO Zone

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Sprint up, 3 Merkin(reg, wide, diamond) Burpee, run down, Donkey kicks

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Army Crawl up, Carolina Dry Docks, Army crawl down, Squats

50 SSH single count

Run 2 flights stairs, Groucho walk(squat walk) 40 yards, run around corner, 40 yards

50 SSH single count

Run 2 flights stairs, Crab Walk 40 yards, run around corner, 40 yards

50 SSH single count

Run 1 flight stairs

Box jumps- 10 reps, 3 cycles.  no rest between cycles

Plank Walk up stairs, Plank walk down stairs- 3 sets( crowd pleaser)

Dips- 15, Squat 15

Dip- 30, Squat 30

Dip- to failure.  Come off wall.  right back on do 5 more.  Squat- 50

Run to starting point

Dolly, Rosalita, Heels to Heaven

Mac Tar Jai- 25

50 SSH Double count

NMM:

Thoughts and prayers for BRR teams.  Health of our families and for those struggling with injury and those with more severe inflictions.

Warm Up

Obstacle Course (yes…I said obstacle course)

completed around dirt loop track at IL elementray

• 200m Run
• 10 Burpees, 20m run
• 30m Lunge Walk
• 30m Bear Crawl
• 20 SSH, 20m run
• 30m Army Crawl
• 10 merkins, 10m run
• Traverse Monkey Bars (7m)
• 10 Muscle Ups
• Traverse Dip Bars (4m), 15m run
• Traverse Dip Bars (4m); (yes, we have two sets of dip bars), 20m run
• 20 step-ups Left/20 step-ups Right
• 100m run

The Thang

PAX completed pullups while rotating through seven different stations with varying grip.  Pullups were completed for 20sec with 20sec rest. 7 rounds. The stations consisted of the following

• Standard overhand grip
• Towel (rope) Vertical Grip
• Standard underhand grip
• Assisted one arm pullup (one hand on bar one on towel)
• Hammer Grip
• Disc Fingertip Grip (pull up on 10lb iron plate suspended by chain)
• Narrow Balanced Fingertip Grip (pull up on 15lb Hex dumbell suspended by chain)

Pax completed three sets of suspended dips and inverted should press. Feet were placed on dip bars (approx waist height) for shoulder press. 20sec Work; 30 sec Rest. 6 rounds

20 box Jumps

50m Farmers Walk x3 with 45lb plate

Situps with 50lb Sandbag

1200m Run

50 pushups

1000m  Run

Uphill tiger crawl, 50m

150m Run

Lunge Walk, 75m

150m Run

50 squats

300m Sprint

25 penalty pullups, (complete 25 total pullups, every time you come off the bar you owe 5 burpees)

Great workout, with a great group of men, at a great new AO.