Today YHC and 8 other PAX marched onto the battlefield of Hill City with clear eyes and full hearts. It was early and the bodies were tired, but the mind prevailed over the body and the battle was won. There is absolutely no way we would’ve made it out of there alive without the return of Banjo (who this time did not revisit his dinner from the night before). Here’s what went down:
CONDITIONS: 60 Degrees and Overcast
WARMUP: Loosened up the muscles with some stretching and then started our mosey to the Great Hall
THE THANG:
COP#1
– 10x SSH IC
– 10x Imperial Walkers IC
– 10x SSH IC
– 10x Squats IC
– 10x SSH IC
– 10x Moroccan Night Clubs IC
– 10x Arm Circles IC
– 10x Shoulder Press IC
– 10x SSH
– 10x High Knees
– 10x Wide High Knees
– 10x SSH
Once we got our blood flowing in the first Circle of Pain, the PAX were begging for more…so their wish was YHC’s command. We started our mosey back to the Love Shack for COP Round #2.
COP#2 – (Circle Burp)
YHC instructed PAX to circle up and start chopping their feet. Starting with YHC and going around the circle each PAX, one by one, called out “down” and everyone hit the floor to do a burpee. Onc time around was just a tease so round and round we continue. The Circle Burp was completed when each PAX had called “down” 2x.
Circuit #1 – (B.O.M.B.S)
B:Bicep Curl x100, O:Overhead Press x100, M:Merkin x100, B:Bench Press x100, S:Squat x100
Pax #1 – Suicides, run from 1st pole and back then to the 2nd pole and back
Pax #2 – Perform BOMBS Exercises until partner returns
Not going to lie the BOMBS were brutal…but as an old wise man once told me, the only way to get in better shape is to simply do more exercises. I then asked Angus what time it was and being that he likes to keep the time to himself all he told me was “we’ve got time”. With that being said we made our way to Mt. Midoriyama.
Circuit #2
Bernie Sanders up Mt. Midoriyama and run forward back down. Ahhhh I definitely feel the Bern!! Sooo the only reasonable solution was to do it again.
MARY
– 20x LBC’s
– 15x Flutter Kicks
– 15x Freddie Mercury’s
– 10x Hollywoods (Each side)
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
“Remember that guy that gave up?…Neither does anyone else. The Giant in front of you will never be bigger than the God inside of you.”
2 Poles 10 Pax
Conditions:
Beautiful, mid-50’s and low humidity. Our creator provided a wonderful crisp morning with crystal clear skies. Perfect opportunity to get better through peer leadership and accountability
Warm Up:
Mosey to the library (under Market St bridge) for some COP:
- SSH x 15 IC
- Imperial Walker x 12 IC
- Mtn Climbers x 12 IC
Issue plank command to the 9 pax to commission random #SadClown passerby running in the park to join us (my first ever “In-Game Q” EH effort); sadly, he declined and I’m 0 for 1. But, in the wise words of fellow pax, Angus, “The only way to get better at [insert anything here] is to do more [insert that which you are trying to get better]”.
No reason to stop here, let’s keep moving!
- Parker Peters x 12 IC
- Merkins x 10 IC
- Baby Arm Circles (forward/back) x 12 (or 13) IC
- Overhead press x 12 IC
- Morrocan Night Clubs x 12 IC
The Thang:
2 Light Pole Blimps:
The idea here is to complete 5 exercises starting with the letter B, L, I, M, P, or S in sequence while increasing reps by 5. Starting position is determined by the Q, and YHC didn’t want to go lightly on an otherwise, very productive Tuesday. And so it goes…
- Burpees x 10
bear crawl two poles and perform,
- Lunges x 15
crab walk two poles and perform,
- Iron cross x 20
**YHC pauses and checks on FNG-Banjo as he was re-visiting last night’s dinner. Who knew getting better would be so much fun and invoke such bodily fluid?
Lunge two poles and ** request 10 second count-off from FNG-Banjo **
- Merkins x 25
bear crawl two poles and perform,
- Plank Jacks x 30
sprint two poles and perform,
- Squats x 35
Mosey back over bridge across swamp thing and collect the six at the big steps leading down to the swamp. At the bottom step perform,
- 15 step-ups for each leg on bottom step
- Box jump to the top of the steps
- Merkins x 10 IC
YHC requests FNG (Chief) to complete a 10-count countdown before the pax mosey to lower hill
At the lower hill, YHC requests a Bernie Sanders to the top of the lower hill, perform 10 squats and then finish the run up to top of Mt. Midoriyama, complete 5 burpees at the top, then run back down hill, plank for the rest of the pax to finish.
Mosey to the #Loveshack for 5 minutes of Mary
- Flutter
- Rosalita
- Leg lifts
- Crunchy Frog
- Lazyboy
- Pickle Pounders; YHC recognized that this was a teaching moment. Offered a few words of advice to the FNG’s regarding eye-contact during this effort
COT
Count & Name-O-Rama
Moleskin:
Two new FNG’s, Banjo & Chief. Great additions to the group as they pushed themselves to the point of merlot splash and they were able to hang through this Q which was a bit more challenging effort than we typically put on for FNG’s. Great work gents!
The CRABS Made Me Do It
Today was a special day for YHC. It was an official Cherry Blast (#VQ). Got to Q my first workout with an excellent group of hard-working dudes.
CONDITIONS: 60 Degrees, Clear, Early, not a Sun in the Sky
WARMUP:
Mosey along to the wooden bridge
10x SSH
Mosey to The Great Hall
10x SSH
Mosey back to the wooden bridge
10x SSH
Mosey to the concrete stairway
10x SSH
THE THANG:
COP#1
– 10x Plank Jacks IC
– 10x Crab Jacks IC
– 10x Gus Jacks IC
– 10x Annie’s IC
– 10x Smurf Jacks IC
– 10x Split Jacks
Circuit #1
– Mosey down ramp to the bottom of the stairs
– Box Jump to the top of stairs
– Body Builders x10
One round was not quite enough so YHC decided to treat the PAX with a ROUND 2. It’s a bird, it’s a plane, it’s GUS. Dude’s a straight ninja when it comes to box jumps. I heard he once won a game of Connect 4 in 3 moves.
COP#2
Since the AO is nicknamed “Hill City” I figured why not enjoy it with a lil’ CLIMB
Crab Cakes, Lunges, Iron Cross, Merkins, & Bobby Hurley’s
Start with 1 rep each, then 2, then 3….etc until 10 reps each
MARY
– 10x Crunchy Frogs IC
– 15x Flutter Kicks IC
– 10x WWII sit-ups IC
– 15x Bicycles IC
PAX finished Mary at 0614 so that one minute is all we needed for a little sprint up Mt. Midoriyama to gaze at Nooga and all of its glory (It’s no Bass Pro Pyramid but…)
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t. “
Landfill Tabata
Another beautiful Saturday at the Landfill, Red Bank’s premier AO
Conditions: Warm and humid – 65°
Shovel Flag — Planted
Disclaimer — Delivered with enthusiasm
Warm-up:
Swinging arm stretch OYO x 10
BACs IC x 10 forward
BACs IC x 10 backward
Upper back stretch
Chest stretch
Arm & shoulder stretch
Pistol Squats IC x 10 (These were fun.)
To get the PAX rolling for LEG DAY, we fired up the squat machine for Bring Sally Up. The PAX weren’t amused, but it set the appropriate tone. Three and a half minutes of squats (mostly in the down position) got everybody’s mind right.
We moseyed halfway down the Landfill’s main road just so we could Bernie Sanders our way back up. The PAX looked a bit confused when told to gird their loins at one of the small pavilions.
TABATA
This exercise is performed 4 minutes at a time: 20 seconds of all-you-got followed by 10 seconds of rest X 8.
Merkins
Step-ups
Squat Jumps
Mountain Climbers
Lunges (alternating)
20 minutes of Tabata had the PAX mumblechattering.
We moseyed halfway down the road again. Fartleks up the hill to the main pavilion stretched out the hips. The PAX should be ashamed, because YHC finished first. Never let a fat Gus beat you.
At the top of the Landfill, we finished with La La Leggy (20 each of squats, lunges, Apolo Ohno, squat jumps, and calf raises) and some Mary. 60 minutes of work!
COT
Number- and Name-O-Rama went off without a hitch. Six men stuck together and earned some Bojangles (#blessthebiscuits).
BOM
I Am Third. #IM3
MOLESKIN
This was the last scheduled Q for me before I head to Memphis. This PAX has grown, in number, stature, and leadership, and I’m proud to be associated with F3 Chatt.
F3 Rock Hill 3rd Year Anniversary and The Rock Region Convergence
F3 Rock Hill 3rd Anniversary Saturday May 6th
This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth.
Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of their circumstances. Who is a comrade? A close friend or a fellow soldier — in other words, someone who comes to mind when you say, “We’re in this together.”
The workout will be lead by the Founders of F3nation Dredd and OBT, at the the F3 Rock Hill original AO The Patriot.
Followed by a 2nd F breakfast and iron sharpening event at Saint Johns’ UMC. With Dredd and OBT addressing the PAX with a special message on leadership and growth of F3nation.
NOTE: Breakfast will be provided from 0830 til 0900 at Saint Johns UMC. All inclusive.
This will be a great opportunity to meet and sharpen Iron and push the rock with, Dredd, OBT and your brothers. Along with, being able to hear first hand, about what the the future holds for F3nation
https://youtu.be/sfh5a1KTAxI
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What: F3 Rock Hill 3 year convergence
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When: Saturday May 6th 2017
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Where:(1st F) The Patriot AO /(2nd F)St. Johns UMC Church… addresses are below
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Time: Boot/Camp 0700 til 0800 / 2nd F 0900 til 1030
For Directions see links below
The Patriot AO Address
https://goo.gl/maps/4gFvkbNF4rq
Saint Johns Address
https://goo.gl/maps/TYQsRBYuWbF2
Walnut Bridge Workout
Conditions
54 degrees, clear skies and full hearts.
Welcome and Disclaimer
The Thang
YHC got there a little early to scope out the terrain and make sure the environment was safe after the heavy rains from the weekend. All looked to be in perfect working order, a little wet, but no worse for the wear. YHC took note there are a few sad clowns who meet at the same time at the same place and do similar work outs, but apparently they think we do cross fit. We don’t do cross fit.
8 Pax do a little mosey around and settle down at the base of mt. midoriama to dive into the Angus warm up especial.
COP at bottom of Mt. Midoriama
– SSH x 20
– Annie x 10
– SSH x 20
– Merkin x 20
– Finkle Swing x 10
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
YHC directed PAX to mosey to the Walnut Street Bridge and hold plank. All PAX thought (hoped) YHC forgot about the shoulder warm up that typically ends the COP. It was not forgotten, merely delayed for a more public display of fitness.
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
As always, Good Warm Up.
—
The Main Event
Mini DORA 1-2-3-4
A DORA executed with reduced reps and an added bonus of 5 burpees for the PAX out on the run. Each PAX grabs a partner, while your partner reps out the exercise PAX runs to the first lightpole and performs 5 burpees. Repeat until all reps for that exercise are completed.
Merkins x 50
Squat Jacks x 100
Big Boy Sit Ups x 150
—-
Take the long mosey back to the love shack.
Time was up by the time the Six made it back, so no time for 6MOM.
—
Countorama
Nameorama
BOM
Angus Out
HIGH Times
Conditions
Approximately 64 degrees. Perfect for a high quality beat down.
Today is 4/20. To some this is indicative of greener pastures but for YHC its just a chance to breath easy. YHC took it upon himself to make it the theme, but only because it meant inspiration for one heck of a beat down. For the record, no one here partakes in substances of such nature (to YHC’s knowledge). But that doesn’t mean we can’t get jacked up in the gloom!
Welcome and Disclaimer
The Thang
Prosciutto fart sacked this morning. That isn’t really related to the work out for this morning, but I like to think we did an extra long mosey because he wasn’t there. Prosciutto fart sacked this morning.
COP in the Great Hall
– SSH x 20
– Annie x 15
– SSH x 20
– Merkin x 20
– Finkle Swing x 15
– SSH x 20
– Squat x 20
– Merkin x 15
– SSH x 20
– IW x 15
– HK x 15
– WHK x 15 (Gus’ Favorite)
– Merkin x 10
– LAC x 15 (forwards / backwards)
– Chinooks x 15
– Moroccan Night Club x 15
– Shoulder Press x 15
** YHC Compliments Pax on the “Great Warm Up”. After this barrage, no one ever looks excited to hear that was the warm up **
Mosey in a big circle end up right where we started. YHC really felt like the PAX were feelin’ the great hall. Plus it was the plan to stay there all along. If you need rest then you run. New policy. Run To Rest.
The Main Event
HIGH x 4
Today on 4/20 we got HIGH on life. Each exercise repeated 20 times and the entire routine repeated 4 times. Lots of arms, lots of mumble.
H – High Knees x 20
I – Incline Merkin x 20
G – Gus Jacks* x 20
H – Hip Slappers x 20
*Gus Jacks are in memory of our founding AOQ, Gus, who will be leaving us soon. His favorite exercise is the bear crawl so YHC took it and adapted it into a jack. Get into your best bear crawl position and do a jack alternating your hands and feet back and forth as best as you can.
Mosey to the Loveshack for a little 6MOM but first we ascend to the Highest point of the AO. Stop. And bask in the absolute beauty of the surroundings. You won’t get that in memphis.
Countorama
Nameorama
Buy the F3 book. Freed to Lead. A lot of good information in there about f3 why we do what we do and how we got where we are today.
BOM
Angus Out
2 are better than 1
The Scene
Hill City. Roughly 60 degrees with a steady rain to start the morning off.
Warm Up
- SSH IC x 12
- Windmill IC x 12
- Cotton Picker IC x 12
- Alternating Toe Touches IC x 12
The Thang
Mosey to Riverwalk for some sprints.
- Sprint to first light pole and back followed by Mountain Climbers IC x 10
- Sprint to first light pole and back then to second light pole and back followed by Peter Parkers IC x 10
- One long sprint to third light pole followed by 10 burpees
Mosey under the bridge to get out of the rain
- Wall sits with Muhammad Ali IC x 15
- Wall sits with upper cuts IC x 15
- Wall sits with push press x 21
Mosey to center stage for some box jumps & dips
- 10 box jumps
- 10 dips
Rinse and repeat three times
Angus took us back to the Love Shack since I’m still figuring out the layout of Hill City.
- Step Ups IC x 10
- Incline Merkins IC x 10
Rinse and repeat three times
Quick walk to base of hill
- 2 sprints up
- 1 bear crawl up
Return back to Love Shack for some Mary
- LBC IC x 10
- RBC IC x 1
- Flutter kicks x 10
- Freddy Mercury x 10
- WW2 sit ups 10
Countorama
Nameorama
WOD: Two are better than one, Because they have a good reward for their labor For if they fall, one will lift up his companion. Ecclesiastes 4:9-10
I feel that these verses describe F3 accurately. No one would run sprints alone at 530 AM on a rainy Tuesday morning. Everything in life is easier when you have someone there motivating you to not give up. I remember being intimidated at my first workout in Knoxville didn’t help I pulled up to the parking lot seeing 20 or so guys around the shovel flag. I thought I would be too slow and not be able to keep up. Well I was slow but some of the faster guys dropped off to the back and pushed me to keep going. That was back in November and here I am in April Q’ing and hopefully pushing you all to be better. Wish I wasn’t traveling as much but I’m excited for what’s to come. I leave you all with this quote “If you want to go fast go alone, but if you want to go far go together.”
- Steam Engine
WAS-NOW. One HIM changed at a time, Through F3
#Lexicon
WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.
Brothers
In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.
If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.
And below are a few lexicon characteristics to use as examples
ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.
ADVERSITY: A challenge to Acceleration created by Obstacles.
APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.
ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.
CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.
COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.
COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.
COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.
DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.
DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.
EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.
EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.
FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.
FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.
FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.
WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.
IMPACT: Forcible contact to strong effect. (Q2.1).
IMPACT COMPONENTS:
Influence
Missionality
Positive Habit Transfer
Accountability
Correction
Targeting
The Ascension comes to Greenwood
A CSAUP of a new variety is coming to Greenwood, SC in July! Mark your calendars for July 22 as The Ascension enters the CSAUP fray.
This is a CUSTOM event put on by former military special operators and others who have completed the SEALFit Kokoro Camp. Kokoro is a 50-hour event held at SEALFit HQ in Encinitas, CA.
Ascension is an event run exactly like the SEALFit 20X event and this one will be a CUSTOM F3 event. Please take some time and watch the documentary to familiarize yourself with the event. The physical requirement is on par with a GoRuck Tough event. The video above is a short trailer.
VIEW THE FULL DOCUMENTARY HERE!
The event will last 12-14 hours. No extra equipment will be required for the event There will be some rucking involved, but lovely uncomfortable rucks will be provided. There will also be some log PT and a host of other challenges presented during the event.
The cost of the event is $175. It may be paid in two installments. The first half is due by May 26, 2017. If you do not make a payment – either half or whole – then your spot cannot be guaranteed. The second half of the payment must be made no later than June 30. Payments can be made via paypal to ascensiongreenwood@gmail.com. Please designate “family & friends” and note “Ascension” and your F3 name when sending payment.
We must have 40 PAID HCs to make the event happen. If we do not get to 40 by the first deadline, then we will be opening up registration for anyone in the surrounding area. Please comment your level of interest and once you have paid the initial payment!
If you have any questions, comments or concerns, please email greenwoodascension@gmail.com!