Jammin’ at The Hive

You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.



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Presidential Day Massacre at the Armory

The weather mostly held out with a few spitting showers but good  mumble chatter by the 11 pax on this cold and wet morning.  It was a morning filled with maybe a little too many facts our presidents but it was a good lesson that no man is perfect and all even through our flaws we can still achieve great success.  May we all be encourage to NOT be defined by our mistakes and to overcome them.

Warm Up:  In honor of our 45 presidents and 4 assassinated presidents (Four sitting Presidents have been assassinated while in office: Abraham Lincoln, James Abram Garfield (1881), William McKinley (1897-1901), and John F. Kennedy (1961-63)

  • 45 – SSH
    • 4 – Burpees
  • 45 – Mountain climbers
    • 4 – Burpees
  • 45 – Squats (single count)
    • 4 – Burpees
  • 45 – Merkins (single count)
    • 4 – Burpees


Mosey to the Knee Wall

John Adams and Thomas Jefferson were close friends and correspondents — but they also had a bit of a rivalry. Adams’ dying words were, “Thomas Jefferson survives,” unaware that he had died hours earlier. Both died on July 4, 1826.

4 rounds  –

  • 7 – Wall Jumps
  • 18- Skull Crushers
  • 26 – Dips with Bell

10 – Count:

  • Monrovia, the capital of the Liberia, is named after James Monroe. He supported the American Colonization Society in its work to create a home for freed slaves in Liberia.
  • During his presidency, John Quincy Adams enjoyed skinny-dipping in the Potomac River in the early mornings.
  • Zachary Taylor was a tough guy — a major general in the U.S. Army and hero of the Mexican-American War. But oddly enough, what brought him down in the end was a glass of milk and some cherries that he enjoyed on July 4, 1850. The cherries were likely contaminated with bacteria that caused his death by cholera five days later.

Mosey to Open Parking Lot – Partner Up:

Andrew Jackson was involved in as many as 100 duels, most of which were fought to defend the honor of his wife, Rachel. He was shot in the chest in a duel in 1806 and took a bullet in the arm in a bar fight with Missouri Sen. Thomas Hart Benton in 1813.

John Tyler had 15 children, more than any other president. Two of his grandsonsare still alive today. One of Tyler’s children, Lyon Gardiner Tyler, born in 1853, fathered Lyon Gardiner Tyler Jr. in 1924 and Harrison Ruffin Tyler in 1928.


  • 100 – Pass Through Lunges/ Halos/ Curls
  • 15 – Bomb Jacks after each 100 (each person)

10 – Count:

  • Millard Fillmore lived the dream of many a teenage schoolboy. Fillmore’s first wife, Abigail Powers, was his teacher while he was a 19-year-old student at the New Hope Academy in New York.
  • Pierce had a tough time guiding the nation and perhaps an even tougher time guiding his horse. During his presidency, Pierce was arrested for running over a woman with his horse. Charges were later dropped due to a lack of evidence.
  • James Buchanan regularly bought slaves in Washington, D.C. and quietly freed them in Pennsylvania.

Mosey back to COT

Get ready to rumble: Abraham Lincoln could throw down in the wrestling ring. As a young man, he was only defeated once out of approximately300 matches. He made it to the Wrestling Hall of Fame with the honor of “Outstanding American.”

  • 300 Cumulative Reps (KB Swing, Plank Row or Shoulder Press

Ulysses S. Grant smoked a ton of cigars — at least 20 a day. After a great military victory at the Battle of Shiloh, citizens sent him more than 10,000 boxes of cigars as gratitude. He died of throat cancer in 1885.

  • End with continuous rotation of exercises of 20 count until we get to 10,000 total reps.

Other Facts:

  • William McKinley almost always wore a red carnation on his lapel as a good luck charm. While greeting a line of people in 1901, he gave the flower to a little girl. Seconds later, he was shot by an assassin, and died eight days later.
  • Teddy Roosevelt was shot in an assassination attempt while delivering a speech in Milwaukee. “I don’t know whether you fully understand that I have just been shot,” he told the stunned audience. “I give you my word, I do not care a rap about being shot; not a rap.” He completed the 90-minute speech with the bullet still lodged in his chest.
  • Herbert Hoover’s son had two pet alligators, which were occasionally permitted to run loose throughout the White House.
  • Eisenhower played a big role in popularizing golf. He installed a putting green at the White House and played more than 800 rounds while in office — exceeding the record of any other president. He holds a spot in the World Golf Hall of Fame in the Lifetime Achievement Category.
  • LBJ wasn’t scared to show off his, err, Johnson — he nicknamed his penis “Jumbo.” According to biographer Robert Dallek, Johnson met with a reporter who asked him multiple times why American troops were in Vietnam. In response, Johnson unzipped his pants, pulled out “Jumbo,” and yelled, “This is why!”
  • “Dubya” garnered the media attention with his frat boy past, but he also has a more wholesome side (aside from painting, that is). During his senior year of high school at Phillips Academy in Andover, Mass., Bush was captain of the cheerleading team.
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The Armory – Viking Metal is always better in the rain

YHC arrived and wanted to do some sidewalk chalk writing but the rain threw a wrench in that plan so had to use the phone as my weinke while also playing the traditional Viking Metal for kettle-bell workout.

After 1 1/2 rounds the cold weather shut my Apple 6plus down. My son would be throwing a fit and saying we need a new phone as this is junk……however just plug it in and it works nicely. Plus saves you $500+ dollars.

So the PAX arrived and we had a kotter, Gridlock come home to the Armory. It was some years ago that I was Q for Gridlock’s FNG appearance. Was great having him and the others there this morning. Nice work men!!

The Thang:

  • SSHs
  • 5burpees
  • squats
  • 4burpees
  • merkins
  • 3 burpees
  • Imperial Walkers
  • 2 burpees
  • Moracan Night clubs (half while holding squat)
  • 1 burpee

Mosey across front of FHC looking for cover, but the rain had stopped so it wasn’t needed.

3 sets of exercises, run lap between them, until time runs out or phone dies….whichever

  • Kettlebell swing
    5 Single hands each & 10 double
    10 Two arm bent row
    10 Figure eight
    10 Goblet squats
    10 Upright row
    10 Dips

    • RUN LAP
  • 10 Lunge press
    10 Sumo upright row
    10 Curls L/R
    10 American Hammer
    10 Bench press L/R
    10 Plank Rows L/R
    10 Tri Extension

    • RUN LAP
  • 10 Flutters
    10 Hello dolly’s
    10 Freddy’s
    10 Deadlift
    10 Sidestep upright row
    10 Kettlebell Merkins

    • RUN LAP

We made it through about 2 rounds of these.

Fun times by all!!

YHC talked about life expectancy  and that wherever we are on the timeline, we should start living intentional. I only have 40% of my life expectancy  left and so there is no wasting the days or hours on silly stuff. GET SOME!!! 2 guys decided to GET RIGHT while in COT and make choice to get better alignment. Well done gents!! We are here to support and encourage you!

Thanks JWOW for the opportunity to lead.


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What day is it? It’s Hump Day

8 men showed up for the workout this morning.  T-Claps to Band Camp for bringing an FNG “Cow Bell”.  He’s is from Oklahoma.  It was the best we could do after the workout.  After a quick disclaimer, we jogged around the carpool circle to the side of the school for the following warm up exercises:

SSH x 10

Imperial Walker x 15

Plank Stretch

Squat x 10

Moroccan  Night Club x 10

Next, we moseyed to the Amphitheater and performed several rounds of exercises up and down the hill.

Round 1:  Slow mosey up hill, Monkey Humpers (set of 15 on each level).

Round 2:  Lunge walk up hill, Burpees (set of 5 on each level).

Round 3:  Slow mosey up hill, Squats (set of 15 on each level), backwards lunge down the hill.

Round 4:  Run up to each level and back down to the hill.  Rinse and repeat for all four levels.

Next, we jogged around the carpool circle to the front of the school. We lined up along the crosswalk for a series of cadence exercises.

Bear crawl / merkins, 10 and 5 count

Crab walk / LBCs, 10 and 10 count

Lunge walk/Squats, 10 and 10 count

Backwards bear crawl / Carolina Dry Docks, 10 and 5 count

Back to COT


Read Newsletter


Funhouse’s Brother

Mile High (Traveling)

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Golden Corral Corrals 3 FNG’s

From a last minute Q request from ______, Lutefisk grabbed 3 FNG’s from his neighborhood. You should try it… I posted the Men’s Health link and left an open invite and got three suckers to join us.  The disclaimer was given thoroughly and we reminded the PAX and informed the FNG’s of the 5 core characteristics of F3.

With that, a mosey around the auto parts store brings us to COP. Warm-up with:
-Low Slow Squats
-Imperial Walkers
-Hillbilly Walkers
-ChaChing Mercuries (Freddie Murcuries, start slow, then fast, then slow, then fast)
-Mountain Climbers
-Right Arm / Leg High
-Crab position for Dips
-Left Arm / Leg High

Mosey to the front of Harris Teeter. 9 pillars in front of the building. Line up and bear crawl to first pillar, 1 burpee. Bear crawl to second pillar, 2 burpees. You get the idea.  AYG run back to starting line. Rinse and repeat with broad jumps and squats.  Enough of that…

Mosey to the walls, partner up with someone of similar speed, that is your opponent – split into two teams with YHC as the judge for the contests. One pax at a time while the rest held position:
-Bear crawl to other side and back while the rest hold wall sit
-Duck walk to other side and back while the rest held plank
-AYG to other side and back while the rest hold BTTW
-Crab walk to other side and back while the rest hold chillcut
-Wheelbarrow to other side, flapjack, wheelbarrow back while others hold Al Gore
After each round, losing team does 5 krakken burpees, winning team does 5 flying squirrels

Mosey to parking lot, get back with original partner and complete as much Dora 1-2-3 as possible. Got through almost half of the squats.  COT

After counting off and name-o-rama, we got to the fun part. Name those FNG’s.
First up, Jim. Found out he loves Star Wars. F3 name = Solo
Next, Jason. From Long Island. He must like bagels. F3 name = Lox
Last, Justin. His last name is Earley.  F3 name = Tardy

Announcements, prayers, praises, and a prayer concluded our awesome morning. It’s always a pleasure to have an opportunity to lead these men that I look up to and admire for their awesomeness.  Lutefisk OUT.

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The Armory: Envelope Notes

A lucky 13 PAX gathered in the not too cold late-January gloom for this rendition of The Armory.

Set the disclaimer into motion and the PAX soon followed moseying over to the far side of the church parking lot.

Warm Up:
Windmill x10
SSH x35 (sparked up Trucker’s legendary mumble chatter)
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner –> Down Dog –> Standing forward bend (SFB)

Mosey towards bells but then right turn to the back side of the church

Imperial Walkers x10
Hillbilly Walkers x15
Merkin x 10 (slow count)
Down Dog –> HM –>  DD –> SFB

Mosey to bells

The Thang:

Circuit of:
Goblet Squat x20
Upright Row x12
Merkin x10 (modified to manmakers in the 2nd set)
Romanian Deadlift x12 (this was a lot)
Split Squat x8 each side (lunge isolating the reps to one leg before moving to the other side)
One arm press x8 each arm
Kettlebell Swings x20

Mosey a little — 8 snatches (each arm) — rinse and repeat.

At Trucker’s suggestion, we utilized the bell during the Merkins by modifying to 10 Manmakers. I’m not 100% sure that’s what he meant, but his input was helpful.

We made it through 3 sets. Somewhere in the workout we held a plank and everyone shared their word for 2019. I believe Deacon’s word is Maat or Ma’at which is Egyptian mꜣꜥt /ˈmuʀʕat and required a little explanation: the additional plank challenge was welcome. We also discussed at one point how feeling the weight of the kettlebell and gravity pulling you down also allows you to feel the earth holding you up.

After 3 sets, we sprinted to the end of the parking lot and back, did some pigeon lunges, and followed that with flutters until the hour arrived (we made it to 40).

I referenced Mary Oliver‘s passing two weeks ago and none of the PAX were familiar with her work. So YHC took the opportunity to read some of her poem “The Summer Day:”

I don’t know exactly what a prayer is.
I do know how to pay attention . . .
Tell me, what is it you plan to do
with your one wild precious life?

Gotta up the culture and Third F challenges during the First F work. F3 is certainly more than a workout.

Joe Davis Run
Paradise Reading Center

Prayers and Praises:
Shady’s M back pain
38 Special: 2.0 is having an EKG
Deacon’s dad is recovering well from surgery
Chicken Hawk’s extended family interpersonal
Trucker’s 2.0 is dealing with some illness

Official welcome to FNG’s from last week: Chunk and Pigeon. Must have missed getting into the system directly and should now be up and running as PAX of The Fort.

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Pantheon – A little bit of everything

6 Pax braved a possible deluge of 40% chance of rain. YHC was duped to take the Q by an unnamed #HIM that was on a mission to get YHC to post this week.  Mission was successful.  YHC took the bait, set the alarm and made a weinke.  Needless to say, YHC needed the kick in the ass to get moving after that start of this year.  So here it is:

The Thang:

Easy Mosey to Bus lot – COP

SSH X 50, Imperial Walkers X 20, Squats X 20, Mountain Climbers X 20, Merkins X 10, Hill Billy Walkers X 20, Moroccan Night Clubs X 20, Carolina Drydocks X 20.

Suffuciently warmed up, mosey to the hard top in back of school

Wind sprints by each Pax, other Pax did excercises (merkins, mountin climbers, flutters, etc) X 3 rounds.

Mosey to the amphitheater for a Jacob’s Ladder to 7 with Squats at bottom and Burpees at top.

Mosey to the Pillars o’ Pain in front of school and pair up.  Pair run small parking lot circle while the Pax pops a squat for a long wall sit.

A couple of minutes of Mary and done.

COT – Announcements – Yeti!  Step up to Q for March, especially if never Q’d.  P&P – Pray for my brother Scott going through a divorce, 38 Special has a doc appt for his back, BG’s mother in law recovery!

Naked Moleskin – PAX, as the guy who “tricked” me to Q, he reminded me this morning that “Two are better than one, because they have a good reward for their labor. For if they fall, the one will lift up his fellow; but woe to him that is alone when he falls, and has no one to lift him up”. Ecclesiastes 4:9-10  Notice that the verse DOESN’T say “Picks him up”.  It specifically says “LIFTS” him up.  My shield lock saw that I was down, he lifted me up. Seeing my need for help, he lifted me from my original sloth position and into a position to act, to lead.  The picking up is physical, the lifting up is everything that matters. Thanks unnamed fellow Pax.



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The runners take on Pantheon

Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima.  As I waited in the gloom, the cars kept coming in.

Circled up, disclaimer was given and the 3 runners took off and the rest of us moseyed around the parking lot for a nice warm-up.

COP – SSH, IW, Low slow squat, Merkins, Mountain Climber, Peter Parker

Mosey to the bottom of Hubert Graham hill for a little BLIMPS.  Run to the top -5 Burpees, back down for 10 Lunges(each leg), back up for 15 IW, Down again for 20 Merkins, up again for 25 Plank Jacks, last trip down for 30 Squats.  Mosey back to school parking lot for a round of 11.  Start on the curb for 1 Mike Tyson(look it up) Bear crawl across parking lot for 10 Hello Dolly(in honor of Carol Channing RIP) jog back for 2 Mike Tyson, and so on and so on. The Mike Tysons were a real crowd pleaser, especially with the runners.

Another Mosey around the parking lot, with an AYG to finish at COT just in time for some Mary.

All in all a great morning, awesome to see some faces I hadn’t seen in a while, and it’s always fun to have Olaf around.  Thanks to Royale for making the long trip over the bridge to join us.

Announcements – Q-Source, Joe Davis, Special Honey Badger workout on Monday, and of course The Yeti!

Quick discussion on the Word of the Year, a few guys shared their word and why it was chosen

Prayers & Praises – Mile High is thankful for coming out for 6 months and the change it has made in his life. Prayers for sick friends & family members as well as injured Pax.



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Always Play the Hits at Footloose

18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God

Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%

Jonah Hill (3 broad jumps, 3 merkins, 7 times)

Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1

Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49

Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock

Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10

Thank you Beacon for the opportunity to lead

Looks like we made it,

Barry Manilow

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12 days (actually 13) to celebrate a shovel flag handoff!

Big shovel flag hand-off day so hype train was in full effect!  As PAX walked up to the gathering, Bear Grylls had 80s hairband music rocking why he was making preparations for post-workout coffeeteria.  YHC gave the disclaimer and jumped on a quick mosey given this chilly morning.  Mosey’d over to parking lot to the right of the school where we circled up for some warm up exercises and stretching.

Exercises included: SSH, Moroccan night clubs, low slow squats, hillbilly walkers, mountain climbers and then some leg, back and “6” stretches.

Mosey’d over to the playground in the back of the school for The Thang!  In true 12 days (actually 13) days of Christmas fashion, we had a weinke waiting for us and 12 days was explained by YHC.  For anyone reading and unclear on 12 days, start with 1, move on to 2 and back down to 1, go to 3 then 2 then 1, and so on.

As the list was next to the basketball court, since that’s where there was light on this chilly dark morning in the gloom, we started with suicides…

  1. Suicides – mid court, full court
  2. Burpees
  3. Calve raises – 3 out, 3 regular, 3 in
  4. Pull ups
  5. Hand release merkins
  6. Jump Knee tucks
  7. Flutters (double count)
  8. Bear crawl down & crawl bear back – full court
  9. Gorilla squats
  10. B 2 Wall – 10 sec count
  11. Lunge walk down & duck walk back – full court
  12. America Hammer (double) + LBC (double) + big boys
  13. Bomb Jacks (bonus)

The PAX made it to about day 10-11, with I believe Fish Sticks leading everyone possibly to day 12.  The killer in this had to be day 8 but YHC quickly reminded the PAX that Spiderman (yes, he got a shoutout) who had 12 days at #BlockParty the day before crushed the PAX with Bear crawl / crawl bear on day 2….so a quick fix for the mumble chatter.  Once time was called, mosey’d back for COT.

Announcements, prayers and praises (CSPAN style).  YHC shared that as we enter the Christmas season, after just leaving Thanksgiving, giving Thanks has been at the forefront of his mind.  Being grateful for what we have, i.e. families, health, each other, it’s easy to forget how some people are not in the same positions we are in.  As we enter the holiday season, and even after the holidays, keeping a watchful eye for how we can help others less fortunate than us, puts us in a unique position.  How you choose to act in those situations or if you have your eyes and heart open, is something to be mindful of.

Closed out with prayer and the celebration of the great work Fish Sticks brought to Pantheon and the beginning of the Bear Grylls legacy.  The beginning of this legacy kicked off with the Pantheon flag makeover – which was great to see!  I highly recommend checking it out and getting the full breakdown for each detail.  It was a pleasure Q’ing today and am happy to do it anytime!


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