I was perplexed this morning as I pulled up and our parking lot was roped off, felt like someone had taken my seat at the lunch table, I cant park somewhere else, I thought this was assigned seeing. Anyway, the morning was muggy and we started off promptly at 530 with a hot lap around the lot to head over to our normal work out area, thank goodness:)
WU: 40SSH, 30 MC, 20 LBC’s, 10Merkins, 15 cotton pickers,
The thang: Run down the main sidewalk at a 9 min pace, stop 20 LBC (IC) Run/ 10 Diamond merkins, Run (30 American Hammers)
THE MAIN THANG: So staged in the far parking lot was 6 stations, 1 PLATE, 1 Kettle bell, 1 smash ball. Simple work in groups of 3, one runs the plate, one on the smash ball and one on the kettle bell.
Round 1: 120 Smash Balls and 120 Swings
Round 2: 50 Smash and Swings
Round 3: 30
Timing was tight so we had a brisk run to the front.
Moleskin: Morning was awesome, I believe we all got a good work out in judging by the sweat on everyone’s tee shirts, which would have made excellent rags. I think Damasucs and Gator shirts were holding about a gallon of sweat. I was impressed that Ole Macdonald was there this morning even though he worked till 1 am, NICE WORK! Flipper and landshark as always pushed the frond end of the pax. Dirty Bird, Rockwell, Flow and Biff continue to push themselves and show heart. Watching some of the longer timers bump up their levels, maybe they don’t realize it but the weights we are working are getting heavier so kudo’s to Shop and Posse. Das Boot and Stuffed Crust your just beasts. Popeye held back and supported my brother Doobie as he was working through some calf issues. That being said, I wanted to hand the computer to him so that he can give you some of his thoughts from someone who visits:
Doobie- This was my first time attending F3 . . . I was honestly nervous that I would make a total fool of myself. My health has degraded over the past year and I didn’t want to look bad in front of my friend that invited me (and was the leader today). As expected, I fell way behind almost immediately. The real shocker was when Popeye decided to fall back with me. To say that Popeye was an encouragement would be an understatement! He wouldn’t let me be negative about my poor performance. Instead he pushed me and designed exercises that I could do without hurting myself more than I already had! As someone who grew up without any strong male role models , I was super impressed with this group of guys who reminded me of exactly what Christ wanted the Church to do. . . bear one another’s burdens! Awesome!
Announcements:
F3 Sanctuary- Act Like Men by James Mcdonald 7:30 Wesley Chapel Thursdays @7:30
The beatdown was effective with 6 stations that lined the parking lot that outlined the workload of the morning.
WU: 40 SSH, 30 MC, 20 LBC, 10 Cottonpickers and a quick lap around both lots to go through the challenge of the day
The thang:
20 Kettlebells
8 pull ups
20 weighted step ups
10 Deadlifts
15 smash balls
Farmers carry
12 upright rows
The plan was to the clock and it was simple run the course for 8 min straight do the exercises then 1 min rest, rinse and repeat 2 more times.
Moleskin: Saw a lot of heart today, everyone worked, there was no exception. Dirty bird continues his no give up attitude. Shop continues to get faster along with Money Ball, Gator Cub. Always great to see Flipper, Landshark and Ole MacDonald out there killing it and glad to see the summer vacations have brought Hollywood back and Turtle, their fun personalities are always appreciated. Frack is always a beast but it was funny how he snuck in late this morning with his lights off like we couldn’t see his giant truck:) Posse is looking meaner and leaner everyday, I saw he pull the 175 lb deadlift bar pushing himself. Money Ball gave it a good run today but also let us know that he here for the long haul and will continue to post with us as he is not leaving. Dr. Kevorian and I worked as a team and he was pushing me to run faster, appreciate that.
Always feel blessed to lead a great group of men, men that push themselves to be better than they were yesterday and not just physically but as Fathers, Husbands, Friends and coworkers. Appreciate you all.
Announcements:
3rd F- Sanctuary starts next Thursday YHC on q- 7:30 Brooklyn pizza July 25th- Book “Act like men” by James Macdonald
Asheville super- Free camping- hosted by Tolken. Also Posse has secured a discount at the Morganton- Must call hotel directly -828-432-2000 ask for Spartan Rate
So Friday is the Gear day right? But,, I didn’t have enough gear for 14 guys sooooooo improvise. Basic warm up 40 SSH, 30 MC, 20 LBC, 10 Merkins, 10 Merkins, 20 LBC’s
Mosey to the courtyard 15 Box jumps, 15 Dips, 15 Heels to heavens, a round of 14, 13, Mosey
Mosey to rock pile with a quick round of American hammers and Carolina DD
Grab a friend and in cadence 15 Curl to press, 15 LSS, 15 LBC, then a round of 12 then 8
Mosey to the round about and partner up P1 runs the loop P2 Supines, Squats, LBS, as a team partner to 100 Supines, 150 Squats, 200LBC;
Mosey on back with a quick stop of Merkins and American hammers just to hit the flag a 615
Moleskin:
Gained a great new addition today Uncle Rocky, he worked hard and killed it, the rest of the crew also put there work into the game plan. Frack muscled through some clear pain issues, meanwhile Popeye is elated that his PF is getting better. Had Heizman from IndianLand area, he was a welcome player to the table. Flipper and Land shark stepped up to their first cadence call without hesitation (nice job gentlemen). Great morning, too warm to wear the hoodie and as always honored to be part of this group. A group of men that desire to be better, to serve their families and be men.
Announcements: 5K run after commitment this Saturday in Wesley Chapel
Night with the Knights
Saturday May 14th
The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and head to BB&T Ballpark as we kick off the Summer of Sixteen! We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls. Tickets are on sale now through April 28th! Don’t wait. This will sellout. Preblast and Purchase
Today was a killer morning, temp was perfect and the pax was ready for a beating.
WU,
40 SSH, 30 MC, 20 IW, 10 Merkins, 10 Merkins, 20 IW Mosey to side lot to find the first CC work out.
2 teams, 2 Plates and 2 times around! Simple! Pax does 5 burgee’s, 10 Merkins, 15 LBC, while one of the pax takes the plate for a worm burner run, finish the exercise and catch up with the plate driver to swap to the next pax. Work this for two times around.
Mosey over to the school for a quick balls to the wall and peoples chair, mosey to the bridge for a quick frog hop across. Mosey the way to the track for a second CC move of the day.
5 sets with a lap around the track between sets and a 5 burbees at a half lap. Broke up into 4 teams of 4 and worked the plan. 50 Air squats, 40 MC’s, 30 LBC, 20 Diamond push ups and 10 pull ups. Each team took a station and worked their way through the rotation.
Mosey back with a quick Indian hop up a the hill, and grab a friend for a short round of 15 Curl to press, 15 LBc’s and 15 LSS. Finishing with some good ole fashion sit up in two lines facing each other to 40.
Moleskin:
SHOP DAWG PUT IT DOWN today and spent some time Yacking on the worm burners (congrats Shop). I caused some confusion not the track not clarifying that we needed to finish the stations with a final lap, but the teams muscled up and got the work done. New FNG, Backflow (R) put it down! I saw a ton of heart today by all. A2nd F Chick Fil was great!
Announcements:
3Rd F- April 21st, Thursday nights 730 Brooklyn Pizza- Sign up coming out shortly
Sign up links to local F3 work outs
Gear Day, lots of KB, Bags, Bands, Bars, Balls and Sleds. Bottom Line it was just work
WU
SSH 40, MC 30, LBC 20, Cotton Pickers 15 and 1 hot lap
The Thang: Six Stations- 1 Minute a piece, 3 Rounds with mixed in 1-3 minute runs randomly built in
Stations
Moleskin:
If you didn’t get a work out it was your OWN fault. It was work, Dasher didn’t want to catch any flack for slowing down on the sleds so he sprinted with sparks flying behind him. Frack continues to up his running game. Doc said they must of switched bodies. Frack took out Doc on the last run and Dasher took Doc to town on the sled. That being said I still think Doc could school us all on most exercises. Flipper and Landshark continue to kill it, they are welcome additions to the F3 Crew with Ole MacDonald modeling solid parenting and coaching skills. It was not an easy gig today but I saw heart by all. Thanks to all for allowing me to lead, I appreciate it more than you know, I am humbled at the group of men that gather @ 5:30 in the morning and choose to grow, chose to change their lives, CHOOSE to be better than they were yesterday.
Announcements:
March Madness F2 Event- (Family included)
Shop Dawgs House- 2210 Deer Meadows Drive Waxhaw 28173- Turn into Lawson on Lawson Drive, Drive till you hit Deer Meadows (3rd stop sign) make a rt. 3 blocks down on the rt.
Noon till 10PM. Bring a dish to pass- there will be plenty of Meat (that’s what Shop Said) Michael Scott comments to yourself…
Farm Days F2 Event- (Family included)
Ole Macdonald’s Farm-7738 henry Harris Road Fort Mill SC 29707
New goats, Chickens on his farm this Saturday morning till 1PM
Shop Thanks for taking us out!!
Transporter
Morning came early!!! Only had a couple minutes to put the work together that I had planned for the gloom and shuffle off to meeting place.
WU:
40 SSH, 30 MC, 20 LBC, 15 Peter Parker
The Thang
Mosey over to the front of the school for a quick 15 dips and plank it up ( while the q is struggling to get my speaker to work for the later activities). Mosey over to the high school, on your six for a quick round of Russian twists in cadence (finally, speaker works!) mosey over to the gate, with some tunes as motivation, partner up to do a round of 200 combined supines while the other partner runs the loop.
Mosey over to the FAR back parking lot to discover what caused the Q and Shop DAWG to be “almost late.” Four stations were set up with 2 cones at each station 30 yards apart with a steel plate on the ground next to the first cone. Teams of 3 formed, partner 1 does first cone, partner 2 does a worm burner to partner 3 at the opposite cone, partner 3 takes the plate back swap,,, so on and so forth. Stations were fairly simple. 1 100 lbs Squats, 2. Heels to heavens 3. Triceps extension 4. Russian twist (with Med ball) 5. Curls with bands 6. jump rope 7 burbees 8 flutter kicks. We did each station for 4 minutes!
Mosey back with a quick stop at the benches 15 dips, 15 Derkins and 15 LBC’s on your on and then hold the V up till everyone was done. Time got tight had to make the long mosey back to home base. Only 30 seconds left to do a quick round of Russian twists to finish the workout!
Moleskin:
Morning went quick! It was work, mixed in with a bit of running. Snoop, welcome to the crew, you’ll be taking the blue pill shortly enough! Always enjoy working out with this crew, we push each other, support each other and work! Furthermore, work with a purpose, it is clear the hearts of our PAX it is to grow, to be better Fathers, Husbands, Community members and to lean into the one who has given all of these abilities in the first place, God. I am grateful to be part of this PAX! Peace out!
So in the gloom the work began, the pax expecting some cinder block work to come~
WU~ 40 SSH, 30 High Knees, 20 MC’s 10 Merkins.
Mosey to the first school stop, 15 box jumps, 15 Burbee’s, 15 LBC’s, repeat 10 reps, repeat 10 again,
Mosey to the hills for some stairway to 7’s Burbees at the top LSS at the bottom
Mosey over to he half wall, quick lunge walk across the bridge and and Indian hop on the other side (More on Shop Dawg later for this). Stop at the half wall for 15 step ups each leg, 15 Dips, 15 heels to heavens.
Mosey to cinder block pile for some work. 12 Shoulder shrugs, 10 alternating Merkin (civilian count) 12 shoulder shrugs, 10 cinder merkins, 12 calf raises,, 10 alternating merkins, and finished with 15 count calf raises.
Mosey back to the half wall quick american hammers, mosey to railing for 15, 10, 5 supines.
Mosey to the rock wall to grab a friend to do 12 curl to press, 12 lss , 12 LBC’s, repeat 10, repeat 8.
Mosey back (Popeye racing me) for round of protractors and planks till we waited for Popeye’s “special work out” Merkins to the song Roxanne. Every time they said her name it was up hold or down hold. Everyone loved it!!!, ORRR hated it, not sure yet.
Moleskin:
Fun workout and we took very little breaks and kept the intensity up! Posse was killing it on the stairways to 7’s running up the hill till the end. Shop Dawg Killed Indian hop and was determined grunting full speed all the way!!! Frack, he’s just Frack, grabbed a rock that the rest of us couldn’t pick up and pressed it. Popeye racing me to the end,,,,if i didn’t cheat and cut him off he would have won!!:) Great morning with the pax!
Snowflake- Thanks for taking us out
Announcements:
Plan B: Posse sent out invites
Spartan race – April 9th ( Team Name Lawson Warriors
YHC flew in last minute to set of the work for the day, 8 cones, 4 plates and misc. equipment laid before the group of men
WU:40 High Knees, 30 SSH, 20 MC, 10 Merkins, 20 IW, and 15 Arm Circles
The Thang:
Started with a quick mosey over to the school for a round of 15 Box Jumps, 15 Burbee’s and 15 LBCs, Follow with a set of 10 of the same and then a quick 5. The warm up was over and it was time to hit the gauntlet.
The work was 4 simple lanes for groups of 3, one running worm burners to one side to relieve the other of the drill. Each station was 4 min. 1st. Squats- Russian twist 2. Curls-Jump rope 3. Tricep extension-upright row 4. lateral front raise- jump rope
Finished that for enough time to do 45 second rounds at each station adding burbees, bicycles and MC to the rotation for each pax
Moleskin:
The music was fun, the work was tough, Dasher and Doc kicked up enough speed on worm burners to throw sparks. Turtle or Shampoole opted for burbees at the end aaaannnnddd we watched the jail breaks of all jail breaks with Popeye racing Doc with an epic finish…..Reminded me of Rocky three when Roc beat Apollo on the beach..
Annocements:
Plan B- Posse set up help with sign up Genius for this Saturday.
F3 Family day pushed back (will advise of new date)
Spartan Race- April 9th Team name F3 Warriors
Shop Dawg–Thanks for taking us out
12 Got out of their Fart Sacks and decided they wanted to become better men than they were yesterday!
WU:
50SSH, 40 MC, 30 Imperial Squakers (yes that’s correct), 20 Cotton Pickers, 10 Merkins
The Thang:
7 cones lined the road and explained the bulk of the work today, spread about 40 yards apart we ran up 2 than back one, each cone listed an exercise: 10 Burbees, 20 Heels to heavens, 10 Maryland Crab Merkins, 20 Flutter Kicks, 10 Jump Knee Tucks, 20 Supermans, 10 Burbees. Finish- Plank it up with a partner for some paddy cake, 20 rock hoppers in cadence, 10 J-lows (the Q was busted out by ice on form, apparently J Low is sexier than I am)
Mosey over to the Hill, for some stairway’s to 7’s Low slow squats at the bottom, Carolina Dry Docks at the top- Plank it up when done- it is here some of our story begins, while were planking Ice starts telling Doc about him getting back into it, feels a bit sluggish, guys are patronizing him a bit, “you can do it Ice…” Keep up the good work” More to the story later….
Mosey over to the round about and pick a partner for 40 burbees 10 in rotation while the other grabs the railing and does supines while they wait.
Mosey on back toward the cones, quick stop for 20 american hammers in cadence then mosey over to cones. As the Q, I state we got enough times to run the cones back and do the exercises… ICE asks. HOW DO WE KNOW WHAT TO DO?? I tell him, “Don’t worry keep showing up and an you’ll get it:)” He quickly realized the exercises were written on the cones still. Finished the cones at 615 promptly for a count and namorama…
Moleskin:
I realize that I tend to get a bit sappy…but,,, suck it up buttercup and deal with it…. I continue to be motivated and impressed by these men who choose to leave the comforts of their cozy beds and challenge themselves to be better. Not only better in physical fitness but better husbands, fathers, workers, we challenge each other, we have fun (ironically enough at 530 in the morning), and we keep showing up. I love it.. So my take on the players of #F3 Flash today- Popeye- you continue to impress me the most, all heart, pace is picking up, your giving it 110%– DON’T STOP! T-Ball, Shampoodle, Shop Dawg, Captain Phillips and Shooter- The progress you all have shown is exponential and impressive, hoping to see some Q’s (or at least partial) out of you guys shortly. Turtle and Short are pulling quickly in to beast modes and both bring a level of energy and fun to the group. Frack and Doc,, your just Freaks, you both have past beast mode and entered into a league of your own! Ice, you are the rock! Your leadership and energy is infectious, you push us all to be better physically but more than that, your leadership as a husband and father impacts us more than you know. I appreciate you all and am glad to be part of something bigger than me.
Short Circuit, thanks for taking us out! Your prayer hit home with me today.
Announcements:
Don’t forget about PLAN B- Posse will send out an calendar shortly
Spartan Race- April 9th
February 6- F3 Family Fitness Day 8:30 Kid friendly (even if they only last 15 min, still come)