One Year Celebration at The Coop

2018-01-03Leave a comment

QIC: SugarBug
When: 01/03/2018
Pax: Birdcage, Caddy Shack, Chicken Wing, Harry Carry, Hoser, Kilbasa, Peabody, Pitts, Skate or Die, Snaphook, Squeaky, SugarBug
Posted In: Ring of Fire

On my second Q in as many days to celebrate my one year anniversary of F3 I had a much better turnout (Can’t blame Clemson for fartsacking today…)

12 men arrived in the slightly chilly morning air to make themselves better.

A short mosey led us back to where we started to begin warm-up

-25 SSH

-10 Windmill

-10 Imperial Walker

-10 Hillbilly Walker

-25 Moroccan Nightclub

-10 Peter Parker

-10 Parker Peter

-10 Mountain Climber

We then took a short mosey toward the large wall on the side of the school. This mosey included high knees, some karaoke, and imperial walkers

Once at the wall we completed 3 sets of

-Peoples chair waterfall with each PAX giving a 10 count

-40 OYO dips on the curb

-25 OYO flutter

-Wall Plank-45 degrees-Balls to the Wall each for a 10 count

Once this fun was completed we mosey over the the base of the parking lot near the stadium and partnered up for DORA with one partner running to the top of the parking lot at the stop sign and back with the other completing the exercise. Total of 100 merkins, 200 squats and 300 LBC

The PAX was much more efficient with the DORA than I had given them credit so we then mosey back to the smooth pavement just past COT for some Mary which included Freddie Mercury, Plank Jacks, LBC’s, X’s and O’s, Mountain Climbers, Dying Cockroach, and the ever popular Body Destroyers

COT with announcements and Prayer Requests. Please pray for Squeaky’s daughter.

TClap |

2017-12-302019-10-22Leave a comment

QIC: Spitz
When: 12/30/2017
Pax: Anchorman, Bagger, Barry Manilow, Bass-o-matic, Bridgegate, Deep Dish, Double D, Gilmore, Glowstick, Hot Sauce, Magnum, Skate or Die, Spitz
Posted In: Millllkshake

WARMUP

-Mosey to behind school: SSH (20), Merkins (10), LBCs (20), Morrican Night Clubs (15)

THANG

-Light pole with 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, and 25 Squats then go back the same five poles doubling the counts

-Mosey to gym wall and do a series of PAX led exercises and wall sits

-Mosey to the front hill and do a 10 to 1 (Merkins/Squats) while going up and down the hill

-Mosey to the benches for 20 dips and 10 Dirkins (X2)

-Mosey to COT for PAX led Mary

COT

-Understand your individual spiritual gifts and plan to use in 2018 and focus in on your individual word for 2018. Choose to be KIND in all your interactions.

ANNOUNCEMENTS

-Next Saturday Joe Davis Run (any AO’s open?), 12 January Convergence followed by 3rd F at Eternal offices, Feb. 24 Yeti planned for ~14 miles

PRAYERS

-Mr. Clean, family, and individual thoughts, hopes and plans for 2018

TClap |

Ramp up at the Varsity

2017-12-23Leave a comment

QIC: Chicken Hawk
When: 12/22/2017
Pax: Harry Carry, Kielbasa, Lock Down, Skate or Die
Posted In: Varsity

It was a great day in the gloom as the temperatures were perfect (low 40s) and the company was great! There is something special about leading a pax of 20 or more but I most savor the opportunity to lead just a few guys and start to learn what is going on in their lives and to engage throughout the work out. It was a privilege to lead the group today especially since my 2.0 was within the pax.

The message had to do with looking back on the year and to look at the opportunities for the areas of life where you can focus on improving in 2018. For me I’ve had a few lessons.

2 years ago I found a Whetstone partner and he is an amazing support for me through my life. Every man needs a man to help sharpen them.
The root of many of my issues in my marriage and parenting is often my own selfishness and lack of presence. I need to be more present with my family when I’m with them.
I need more than I used to to in order to be nourished in the Bible. I need a group to hold me accountable

The Thang!

First a round of stretching

Warm up – exercise and run around the circle (SSH, Hillbilly Walkers, Emperial Walkers, Merkins, plank, mountain climbers)

Mosey to the High school wall

– Wall sits 1 min wall sit

– 15/10/5mule kicks/ planks 10 count down the line

– Peter Parker’s on the Wall

– 5/3/2 hand stands/ plank

3 min of Mary

Band parking lot

– suicides

– 20 yard plate push relay / 50+ yards

– Leap frog/ elbow plank

– Bear crawl, crab walk, lunge walk alternate every 10 yards

Aye! Merry Christmas to all!

TClap |

Milkshakes at Tomahawk

2017-12-18Leave a comment

QIC: Dark Helmet
When: 12/18/2017
Pax: Beacon, Bonsai, Caddy Shack, Cake Boss, Cheddah, Dark Helmet, Geronimo, Ginsu, MaryLou, Maximus, Peabody, Pinup, Polaroid, Skate or Die, Sugar Bug, Uncle Sam, Zimmern
Posted In: The Snake Pit

I love a good Twitter Storm… a little chatter and we had a pretty strong showing for a Monday. Milder weather probably didn’t hurt anything either… Let’s get to it:

Warm up lap around the outer loop of the parking lot

Circle up in middle of lot:
10 x windmill
10 x merkins
10 x squats
15 x SSH
10 x Moroccan Nightclubs

Grab your bell and go around school to small back parking lot.

AMRAP is the name of the game today… As Many Reps As POSSIBLE… You define possible for yourself, but I 100% promise you are capable of more than your mind thinks you are.

Very simple… 40lb. Sandbag is hoisted on to a Pax shoulders, and he runs about 150 yards down and back. This man is the timer. Do the exercise on the cone until the sandbag runner gets back, then rotate to the next cone.

Cones:
Curls
Goblet Squats
KB Front Hold
Flutters with press
Clean and press (L then R)
KB Swings
Around the World (or Slingshot)
REPEAT

NMM:
If you want to know what’s in a man’s head, watch his actions for a bit… We will eventually always betray what is inside us. I had hard work on the mind over the last few days, so I attempted to bring it to the Pax. After a couple rounds, though, I think I had quitting on my mind… I gave some inspiring blah, blah, blah at the start about working hard and how we were going to do as many reps as POSSIBLE, and how we should push and so on and so on… I ran fast when it was my turn… I lifted the heavy things… but I didn’t do it with the intensity and purpose that I knew I should/could have… I keep saying, “The hard work of this world will not be done by weak men.” I know it’s true, but I think I’m not even close to strong enough yet. Fortunately, I don’t have to be yet.

Helmet, out.

TClap |

12 Laps of Christmas with Some Discussion on our Favorite Gifts as Well as The Greatest Gift

2017-12-18Leave a comment

QIC: SugarBug, Quack Attack
When: 12/16/2017
Pax: Airborne, Bonsai, Crabcakes, Dark Helmet, Geronimo, Ginsu, Long Shanks, Old Bay, Peabody, Pinup, Quack Attack, Skate or Die, Sugar Daddy, SugarBug, Tesh, Tesla
Posted In: The Fort

We began with Sugarbug taking the lead for a mosey around the park and circle up in the field to get warmed up on this fridged 20-something morning.

24 SSH, 12 Windmill, 12 Moracan Nightclub, 12 Peter Parker, 12 Parker Peter (by now Dark Helmet and his ruck were starting to notice a trend and were getting nervous)

Mosey over to the playground to do some laps “12 Days of Christmas” style. It went like this (feel free to sing along)

One 4 count merkin and a lap around the WEP playground

Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Eleven plank jacks, Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Twelve burpees, Eleven plank jacks, Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Once the carol had been sung the choir lead was passed over to Quack Attack who began his lesson on the greatest gift

-Began with a circle of core work. Quack Attack would call out an exercise and a PAX would ten count followed by another ten count by the next PAX clockwise. He would then discuss the next exercise as well as some insight into life for about a 10 count and we would begin again with the next PAX clockwise for a revolution around the circle. I don’t remember every exercise because I was trying to not fall over, but we did some plank, a dying cockroach of sorts (but it looked much nicer so we called it a dying palmetto bug), as well as some side planks with a hip dip that apparently looked so impressive the women on the track started giving us more room when they came by.

-Following this circle of fun we proceeded to run halfway around the tack around the park in a “native american” fashion… The PAX running to the front was instructed to yell their F3 name and the favorite gift they received as a child. I must say based upon the answers it seems Nintendo did well during our childhood… Also I felt bad for the poor lady who must have thought 10 minutes earlier “What a nice cool morning for a peaceful walk with Fido at the park… It will be so relaxing… The odds of 20 men running in circles around me screaming the names of video games is incredibly low…”

-Once everyone had discussed their favorite gifts and we reached everyone’s favorite hill we split the group in half for a relay race. The line was at the base of the hill and those PAX in line were to squat while the lead member ran up the hill and completed some sort of one leg squat jump that from any distance away looked like a typical drunk wedding dance. They were then to run back to line and tap the next PAX

-Following this completion which was decided to be a tie (dealing out 5 burpees to everyone) we finished with another “native american” fashioned run the remaining distance around the park to the lot for COT. On this run we were to say our F3 name and who was going to win the College Football Championship. While there was some limited SEC support CLEMSON certainly was the polling favorite with a notable write-in (scream in) vote for Air Force… Maybe this is the year of the triple option…

TClap |

BackBlast from Tomahawk – 11-13-17

2017-11-13Leave a comment

QIC: Ginsu
When: 11/13/2017
Pax: Airborne, Charbroil, Chicken Wing, Dangerfield, Geronimo, Ginsu, Hoser, Pin Up, Polaroid, Sauerkraut, Skate or Die
Posted In: The Snake Pit

10 men joined YHC this Monday morning in the gloom to kick of a fantastic week.

Mosey to the back of the school

Warmup

25 side straddle hops
5 burpees OYO
10 4 count windmills
5 burpees OYO
10 4 count merkins
5 burpees OYO
20 4 count mountain climbers
5 burpees OYO

Mosey back to the front of the school and grab your bells

Line up at the top of the parking lot

The Thang:

10 4 count goblin squats
10 4 count KB merkins, switch arms, 10 4 count KB merkins
15 4 count flutters (KB over chest)
Run to bottom of parking lot, 5 burpees OYO, run back to top
10 4 count lunges, switch legs, 10 4 count lunges
10 4 count diamond merkins
10 4 count LBC (KBs on chest)
Run to bottom of parking lot, 5 burpees OYO, run back to top
10 4 count side lunges, switch legs, 10 4 count side lunges
10 4 count wide arm merkins
protractor in cadence w/ KB over chest
Run to bottom of parking lot, 5 burpees OYO, run back to top
10 clean & press, switch arms, 10 clean & press
20 4 count Freddie Mercury
Run to bottom of parking lot, 5 burpees OYO, run back to top
10 4 count goblin squats
10 4 count KB merkins, switch arms, 10 4 count KB merkins
15 4 count flutters (KB over chest)
Run to bottom of parking lot, 5 burpees OYO, run back to top
5 4 count lunges, switch legs, 5 4 count lunges
10 4 count diamond merkins
10 4 count LBC (KBs on chest)
Run to bottom of parking lot, 5 burpees OYO, run back to top
5 4 count side lunges, switch legs, 5 4 count side lunges
10 4 count wide arm merkins
protractor in cadence w/ KB over chest
Run to bottom of parking lot, 5 burpees OYO, run back to top
Run to bottom of parking lot, 5 burpees OYO, run back to top
Captain Thor up to 5×20

COT

Announcements:

Turkey drive for Paradise – bring turkeys on the 18th
Christmas party on the 1st
Turkey Day Convergence

Prayers/Praises:

Today, we went around the circle with a praises to focus on how grateful we are for what we’ve been given.

Great time, today. Thanks for the opportunity, Sauerkraut!

Ginsu

TClap |

The Big Spoon

2017-10-26Leave a comment

QIC: River Rat
When: 10/26/2017
Pax: Atlas, CSPAN, Dark Helmet, Jedi, Lil E, Maximus, McGuyver, Nomad, Old Bay, River Rat, Skate or Die, Training wheels, Trucker, Uncle Sam
Posted In: Laces In

With the temp hovering right at about 40 degrees, the PAX were reluctant to leave the warmth of the vehicles. One by one they emerged, ready to get better together.

Warmup

Windmill – slow – 10 I.C.
Sitting Squat stretch 10 count
shoulder stretches
Mountain Climbers – 20 I.C.
Little Baby Arm Circles – 30 I.C.
SSH – 25 I.C.

Mosey to the parking lot with the football field painted on it

The Thang

Bear crawl to the 25 yard line. Stopping every 5 yards to do merkins, increasing by 5. (5, 10, 15, 20,25)
Crab walk back, stopping to do LBC’s every 5 with an increment of 10. (10,20,30,40,50)
10 count
Suicides to the 50 yard line, every 10 yards. (10,20,30,40,50yds)
Circle up and asked several PAX to name everyone present. We had success so 10 burpees were done OYO in celebration.

Mosey to the bottom of the hill near the football stadium

Partner up for DORA. Partner runs to 4th light pole up hill while other partner does exercise.
- 100 Dips
- 200 Monkey Humpers
- 300 Flutters
10 count and a brief word about “control”. Seceding our control to the one who is really in control.
Run to the top of the hill
20 Calf raises
20 Calf raises toes in
20 Calf raises toes out

Mosey to COT for some Mary

Dying cockroaches – 20 I.C.
Superman + announcements
Honeymoon/Downward dog stretch
Boats and Canoes until time

Great work today gentleman. It’s an honor to lead.

-River Rat

TClap |

We played with blocks at Varsity. You know, like men do…

2017-10-24Leave a comment

QIC: Dark Helmet
When: 10/20/2017
Pax: Dark Helmet, Harry Carry, Kielbasa, Sherlock, Skate or Die, Straight Up, What Did
Posted In: Varsity

I was super proud of myself for figuring out how to make my bluetooth speaker work. Then I didn’t realize the stupid timer app won’t let you stream music while it’s on. The music has to be downloaded to your phone. So, sadly, Pax had to endure my a capella renditions of 80’s hits while we worked out. Next time, Karaoke for sure…
It’s a HIIT workout. So I decided we would do a 60-40-20 workout. 60 seconds of work (AMRAP), 10 second rest, 40 seconds of work, 10 second rest… and so on. The same exercise is performed for each set of 60-40-20. In between sets, we ran down the hill to the Elementary School and back. Which is to say, we all watched Straight Up run way ahead of us while we thought, “how do we get faster…? Oh yeah, chase that guy… but his name is Straight Up… does that mean there is no Chaser? Hey, where IS Chaser? I haven’t seen him in a while… I wonder… oh… I’m at the top of the hill, I better get to work…”

Round 1: Curls
Round 2: Overhead Press
Round 3: Squats
Round 4: Flutter with Press
Round 5: Swings
Round 6: Lunges
Round 7: Standing Straight Out Chest Press
After the last set/round, we ran to the bottom of the hill and AYGed it to the top.

I feel like there was another round in there, but it was dark, so I couldn’t see…

Helmet, out.

TClap |

Children’s Attention Home / Guidance New F3 Exercise Station – Thank You

2017-10-101 Comment

QIC: Chicken Wing, NASA
When: 09/30/2017
Pax: All Fort Mill Area Pax, All Pax, Change Order, Chicken Wing, Copay, CSPAN, Dark Helmet, Decibel, iron horse, Nasa, Penny Pincher, Skate or Die, Tesh, Tinsel
Posted In: Guidance

All Area PAX:

On Saturday Sept 30 a small group of F3 PAX set out that morning, a short time after the Convergence celebrating The Fort’s 5th Anniversary, to permanently change the landscape at the Children’s Attention Home / Guidance. The fruition of all the burpees and subsequent pledges from the 2017 CAH Burpee Challenge spearheaded by Chicken Wing would culminate in the installation of some permanent outdoor exercise equipment that day. This small group of men would be representing many from F3 Nation’s local regions – The Fort, Rock Hill, York, and Indian Land, among others – who participated in the challenge. Those who participated believed that there was a meaning, a purpose, a goal that is greater than themselves. The exercise equipment will be a permanent physical example to those at CAH Guidance, and others as well, of what F3 is all about. Not only of the importance of the 1st F, but power behind the 2nd and 3rd F’s as well – when you invigorate the leader within, and you have Faith, the possibilities are limitless.

After several hours of hard work, with help from the young leader residents at CAH Guidance, as well as a lot of GREAT 2nd F, the work was finally complete! It was not easy work at all, but by now we all know to choose to do the harder thing and get after it, which the team did with no complaints. We all pushed, pulled, and motivated each other to completion, a true Shield Lock effort. By no means was it a ‘professional’ installation, but the heart put into the work cannot be denied. It was obviously a labor of Love.

The equipment is quite rugged, well designed, well built, and installed in a manner to where it will last quite some time. T-Claps to Chicken Wing on the design, Iron Horse for his incredibly well done job fabricating the bars, and to all of those who participated in the installation efforts led by Chicken Wing and Iron Horse. It was a GREAT team effort.

Before we even left, it was making an impact:
* Richard, who is the Supervisor of Grounds / Equipment Maintenance there at CAH, was nearly in tears and overwhelming in thanks at the effort put forth and how the equipment will help the kids there
* Many of the staff where quite speechless and thankful when they came out to see the finished work
* The youth were already hanging all over the equipment (who needs the concrete to set??), laughing and having a good time

And the impact will be a lasting one. Attached is a letter sent by the Volunteer Programs Coordinator at CAH, Sharada Abraham:

“”Good Morning Gentlemen,

I hope you all are well! I wanted to thank you all for the phenomenal job that was done on last weekend with the installation of the Pull Up & Dip Station. It looks great (pics are attached) and everyone is asking about it from the children, staff, and even our volunteers. I had the pleasure of giving a tour yesterday to one of our community partners and they were in awe.

Thank you all so much for your continued support of the Home. The pull up and dip station is a great addition to our Campus and I do believe our teens will spend more time getting FIT!

Thanks for all you do and I hope you all have a great weekend!

Sharada Abraham

Volunteer Programs Coordinator

On behalf of F3 Nation and CAH, I am incredibly thankful for the efforts put forth by the area PAX to get this done. From the inception of the Burpeee Challenge fundraiser by Chicken Wing, to the PAX participating in the challenge (I still do not like burpees, but I’m better at them now), to the PAX designing, fabricating the equipment, procuring the materials, facilitating the approvals, leading the installation efforts, and finally participating in the installation. It was quite a project, and a good example of what happens when you step outside your comfort zone to lead and make things happen.

Keep up the great efforts F3 Nation! Remember that within each one of you there is a true leader waiting to be unleashed if it has not been already. Believe in yourself, be the change you want to see in the world, and get out there and make a positive difference in the world. Be the vessel through which He works.

You are all HIMs, and I am honored and privileged to be part of this wonderful thing we all call F3.

Thank you and God Bless
– NASA