If it was sunny and 70 it would be called JV

2019-02-22Leave a comment

QIC: Geronimo
When: 02/22/2019
Pax: Esso, Geronimo, Harry Carry, Kielbasa, Shield, Skate or Die, Slash
Posted In: Varsity

Trying to keep some momentum on this Gloomy Friday, so I’ll knock out the backblast the same way 7 diligent men knocked out everything I threw at them this morning.

The Thang

The rain stopped long enough for the 15 minutes we took to mosey around NAFO HS.
1st stop
Merkins x10 IC
OH claps x15 IC
Repeat x 2

2nd Stop
Alternating step ups x 30 IC
Monkey Humpers x 15 IC
Repeat x2

3rd Stop
Suicides ~10m, 20m, 30m
Reverso Suicides ~30m, 20m, 10m

Final Stop-Main Event

Teams of 3 and 4
Station 1 = Wall ball
Station 2= Double leg dot drills
Station 3=Alternating pole dodging run drills (guess you had to be there) to the end of the awning
Runner was the timer and rotated to the wall ball
Run this rotation for 15 min

Change-o
Station 1 = Wall Ball OH Squats (Sumo squats for a challenge)
Station 2= Single leg dot drills
Station 3= Nur (backward run) to the end of the awning
Runner was the timer again and rotated to OH Squats.
Run this rotation for 10 min

Mary
Open body rockers x 20 OYO
Flutter kicks x 20 IC
Freddy mercury x 20 IC

Thanks for the opportunity. I haven’t been the most diligent on the weekdays lately and getting out this Friday was the kick in the pants that I’ve been needing. Thanks also to everyone who posted to Varsity. It wasn’t easy, but everyone gave it their best.

TAP
Harry Carey’s Grandmother in law leaving the homestead for assisted living.
Skate or Die’s friend who’s son’s cancer came out of remission.

Geronimo! out

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#Varsity

2019-02-022019-02-02Leave a comment

QIC: crawdaddy
When: 02/01/2019
Pax: Backdraft, Crawdaddy, Esso, Harry Carry, Skate or Die, Slash, Tinsel, Youts
Posted In: Varsity

7 PAX joined YHC on this cool 30 degree morning for a tour of #NAFO.

NAFO has a large AO. We explored a good part of it.

Disclaimer – Disclaimed.

Mosey – Dynamic stretches; Karaoke left/right

COP: 45 SSH; in cadence

10 Widmills; in cadence

Mosey–> bear crawls ~25 yrds

Mosey–> 10 merkins; in cadence / Peter Parker / Parker Peter / Downward dog / Honeymooner

Mosey–> COP; hold plank while one PAX does a lap around the Round-About.

Mosey–> Lung walk to light post, bear crawl to next light post. Turn Around – Crawl Bear, broad jump back to starting point

Form 2 Teams:

~25 yard wind springs (loosing team 10 burpees / winning team: 10 flying squirrels)

~25 yard bear crawls (loosing team 10 burpees / winning team: 10 flying squirrels)

~25 yard wheel barrows; switch partners half way (loosing team 10 burpees / winning team: 10 flying squirrels)

Mosey to back of school:

Cinder-block work: 3 sets of 12 overhead press / 15 bicep curls

Mosey to chairs: 2 set of 20 box jumps / 20 dips

Mosey to COT –> ~3 min of Mary

COT

Thank you Harry Carry for the opportunity. I love this AO!

#CoopStrong

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Sally vs. Roxanne

2019-01-18Leave a comment

QIC: Harry Carry
When: 01/18/2019
Pax: Bird Man, Dirty Harry, Esso, Harry Carry, Husky, Kaiser, SkateOrDie, Slash, Youts
Posted In: Varsity

Nine men braved the gloom to settle the question of which challenge is better: Sally or Roxanne.

Began with a warm up:
Short mosey run
Pull ups (5 oyo)
SSH (IC 12x)
Moroccan Nightclub (IC 12x)
Windmill (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Pull ups (5 oyo)
Run to the high school for the below.

Thang 1: 10 exercise routine: exercise for 32 seconds, rest/transition for 10 seconds
1. Imperial Walkers
2. Dips
3. LBCs
4. Jump Squats
5. windmills
6. American Hammers
7. Step ups
8. OH claps
9. Flutters
10. Calf raises

Thang 2: Sally Plank Routine (low plank-high plank) Song: Flower by Moby

Thang 3: Repeat above 10 exercise routine

Thang 4: Roxanne push up routine Song: Roxanne by the Police

Thang 5: Repeat 10 exercise routine

Short Mary round
Run to COT

Official poll results: Sally was preferred over Roxanne. it was close though.

Prayers/Praises: All went well for DirtyHarry’s daughter at the hospital. Kaiser for new role at work, while running own business.
Also: Prayers for all law enforcement, first responders and medical professionals.

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The Cornerstone – Challenge ( One Year Long )

2018-12-212018-12-211 Comment

QIC: Cornerstone
When: 01/01/2019
Pax: Anchorman, Assassin, Band Camp, Barry Manilow, Bones, Bonsai, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Copyright, Cornhole, CSPAN, Dark Helmet, DaVinci, Deacon, Destiny, Flux, Geronimo, Ginsu, Harry Carry, Homebrew, Jedi, Jekyll, Lil E, Maximus, Nasa, Peg, Pusher, Royale, Short Sale, Stang, Tesh, Twister, Wegmans, Wild Thing, WitchHunt, Wolverine
Posted In: Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month. These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Coverage

2018-11-30Leave a comment

QIC: Harry Carry
When: 11/30/2018
Pax: Harry Carry, Kielbasa
Posted In: Varsity

Two PAX were blessed with 50 degrees and a light breeze.
Start with a Mosey run in Parking lot
Side shuffles
High knees
butt kickers
Toy soldiers

To pull up bars:
Five pull ups OYO

Circle up for Warm up
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
honeymooner

Thang 1: Partner run / deck routine
Run forward down hill
Run backward up the hill
First PAX gets a card from the F3 workout deck (which will be the exercise)
Second PAX gets a card (which will be the count for the above exercise)
Rinse/repeat

Then another short Mosey run: To a curb

Thang 2: Plank Dominoes
Plank up on the curb, PAX spaced apart
All start with left arm high
PAX #1 does 5 merkins, ends in regular plank
Continue down the line until finished
Then all right arm high and last PAX begins the 3 merkins, end in reg plank
Rinse/Repeat

Recovery walk to a wall

Thang 3: World’s Worst Lottery
All PAX wall sit
One PAX at a time picks a card (F3 workout deck) and does that exercise
All other PAX are still doing wall sits, waiting and critiquing
(Joker/aces would mean all PAX do 10 burpees)
Rise/repeat

Mosey run to COT area

NMM:
small group, only two PAX, but we covered a lot of ground in good conversation. From the theme of the month (vulnerability), to family histories (or what we thought the history was), to the ferocity of WWII, to the Olympics, and that new Bohemian Rhapsody movie.
Honored to be part of the F3 tribe.

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Charter Band-aids for Little Warriors – PreBlast

2018-10-19Leave a comment

QIC: Cornerstone
When: 12/22/2018
Pax: Anchorman, Assassin, Bones, Cake Boss, Cha Ching, Change Order, Chicken Hawk, Cornhole, Dark Helmet, DaVinci, Double D, Geronimo, Ginsu, Jedi, Jekyll, Maximus, Polaroid, Pusher, Royale, Short Sale
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Brothership, Clydesdales, Convergence, Crows Nest, CSAUP, F3 Dads, Fire Ant, Flight Plan, Footloose, G-Fit, Golden Corral, Guidance, Honey Badger, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Spoke and Mirrors, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Uncategorized, Varsity

As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Not by the Original Artist

2018-09-14Leave a comment

QIC: Harry Carry
When: 09/14/2018
Pax: Haggis, Punch List, Tube Sock, Youts
Posted In: Varsity

As with most things in life, we learn from copying others. Workout routines are frequently copied and improved upon. Music (cover songs) fall into the same category as the PAX learned about this AM.

No FNG’s, disclaimer promptly delivered.
Warm up:
Mosey to elementary school
SSH (IC 15x)
Windmill (IC 15x)
Imperial Walker (IC 15x)
Moroccan Nightclub (IC 15x)
Merkin (IC 15x)
Peter Parker (IC 15x)
Plank stretches

Throughout Thang 1 and 2 (detailed below) the tunes are playing, but they are all songs made more popular by the “cover band” rather than the original artist. If a PAX correctly names the original artist, they receive a clothes pin award. The significance of the clothes pin is revealed way down below.

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
Run back to cone 1 and pick up a clothes pin, then rinse and repeat until time is called.

Thang 3: Clothes Pin Tag
PAX attach the earned pins to their sleeves
PAX are confined to defined area
PAX try to remove and keep other PAX pins.
At end of time, PAX with most clothes pins wins! (Tie amongst Tube Sock, Youts, and Punchlist)

Mosey to COT
Prayers for: Healing for Youts father
Praise for: Punchlist’s wife and bun in the oven doing fine

The not-by-the-original-artist tunes: (original artist in parentheses)
I fought the law “the clash” (The Crickets)
I love rock in roll “Joan Jett” (the Arrows)
All along the watch tower “Hendrix” (Dylan)
Higher ground “Red Hot Chili peppers” (Stevie Wonder)
Hang on to your ego “Frank Black” (Beach Boys)
Hard to handle “the Black Crowes” (Otis Redding)
Come on feel the noise “Quiet riot” (Slade)
Respect “Aretha Franklin” (Otis Redding)
Route 66 “Depeche Mode” (Nat King Cole)

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PRE BLAST F3 The Fort 6th Annual Invergence

2018-09-122018-09-13Leave a comment

QIC: Jekyll
When: 9/21/2018
Posted In: 3rdF, Abyss, Alcatraz, Bermuda Triangle, Beyond, Block Party, Clydesdales, Convergence, Crows Nest, CSAUP, Flight Plan, Footloose, Golden Corral, Guidance, Laces In, Laces Out, Millllkshake, Pantheon, Poopdeck, Pre-Blast, Quagmire, Ring of Fire, Run 'n Gun, Sea Legs, Slow Burn, Tempo, The Armory, The Ballroom, The Colosseum, The Deep, The Fort, The Hive, The Ranch, The Reservation, The Snake Pit, The Swamp, Varsity

Men of The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party. Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers. We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019 F3 The Fort and F3 Nation. This is the premier 2nd F event of the year so mark your calendars now, and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event. Make it up to your M and 2.0’s next weekend.
What: Fort Mill Invergence (6th anniversary party)
When: Friday, September 21, 5:30pm – 10:00pm
Where: Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring: Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

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Varsity: Some HIIT for cool Friday Morning

2018-08-24Leave a comment

QIC: Cake Boss
When: 08/24/2018
Pax: Cake Boss, Dilbert, Dirty Myrtle, Fogerty, Haggis, Harry Carry, Kielbasa, Punch List, Rebel
Posted In: Varsity

Varsity 8/24

9 PAX including YHC arrived on this cool Friday morning for a taste of High Intensity interval training. Basically get the heart rate up and down for 45mins.

I choose to do a “9round” type approach and fill in with some pull ups for Haggis. Special requests are encouraged.

Disclaimer given and welcome to FNG – Joe—–aka Dirty Myrtle.

Mosey down to Sugar Creek for mini warm up

Squats
Merkins
LBCs
Windmills
Moracan Night Clubs

Jump into the Thang:

3 mins of each set of 2 exercises. After 3 mins, run up hill and grab 10 Pull-ups run back down hill.

Here are the sets:

SSHs-10

Burpees-5

Merkins-10

Jump Rope-20

Mtn Climbers-10

Dips-20

Squats-15

Curls-10

Lunges -10/leg

Calf raises -20

LBCs-10

Donkey Kicks-5

Big boys-5

Plank Cinder Block pull -10

Ran out of time but last two sets will be used for future beat down.

Freddys-10

Partner Wheelbarrow-curb2curb

Hanging knee raise-5

Side crunches -10

COT:

We had FNG naming for Joe to Dirty Myrtle since he was from Myrtle Beach of course. Nice EH Punchlist!!

Prayers for Rebels wife procedure, Dilberts friend on kidney surgery and Dirty Myrtle’s friend on liver cancer and my friend facing auto-immune disease.

PAX praying over schools Sunday at 6pm…..show up at a school and pray over them and the administration and students. Nice work Beacon!

Cake Boss out!

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Small Groups

2018-08-102018-08-10Leave a comment

QIC: Crawdaddy
When: 08/10/2018
Pax: Crawdaddy, Harry Carry, Tube Socks, Youts
Posted In: Varsity

3 PAX joined YHC to start the day.

Disclaimer. Disclaimed.

The Thang:

Mosey to pull up bars:

Set#1:

10 pull ups / 25 merkins

Set#2:

8 chin ups / 20 merkins

Set#3:

8 baseball grip pull ups / 15 derkins

Set#4:

8 baseball grip pull ups (opposite side) / 15 wide arm merkins

30 seconds recovery time between sets

Mosey; dynamic stretches. Karaoke L/R, Knees to Chest, Ankles to Hip

COP (all in cadence):

10 Windmills
10 Hill Billy Walkers
10 Moroccan night clubs
10 Peter Parkers; Honeymooners, Downward Dog
10 Parker Peters; Honeymooners; Downward Dog
10 Shoulder Taps

Mosey to pull up bars:

Set#1:

8 pull ups / 20 merkins

Set#2:

6 chin ups / 15 diamond merkins

Set#3:

6 baseball grip pull ups / 10 derkins

Set#4:

6 baseball grip pull ups (opposite side) / 10 wide arm merkins

30 seconds recovery time between sets

Mosey – side shuffle between posts

COP#2 – Due to the small number of PAX, I called an Omaha and let the PAX decide their workout:

+20 LBCs; single count
+Climate Change PAX hold Al Gore position while each PAX does 10 monkey humpers
+12 SSH; in cadence
+15 bicycles; in cadence
+10 flutters; in cadence
+5 burpees
+10 bomb jacks
+8 Boats and Canoes; in cadence

Mosey to The Wall

BTTW 40 seconds
25 Donkey Kicks
BTTW 20 seconds
10 Chinooks; in cadence
10 Overhead claps; in cadence
10 Moroccan night clubs; in cadence

Mosey to COT

10 Merkins; single count

COT

Announcements

Prayers/Praises

NMM:

Small groups are a big part of what F3 is about. Thank you to the PAX for posting. Shout out to Tube Socks and Youts (Respect!) on a standout first 3 weeks! You both fit right in and it’s awesome to have you both posting with the PAX in the gloom.

Always a pleasure to Q. Thank you Kielbasa for the opportunity.

#CoopStrong

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