Sir Phillip Forde

Sir Phillip Forde

= ?????
No – Champagne, it not a DUI.  Not tomorrow, anyway.
Simple concept tomorrow.  We will run the standard HT mile.  Back at the school, four corners, one exercise per corner, 40 reps.  LBCs, Merkins, Squats, dips (buddy benches).  Repeat until 6:06, then run the HT mile again.

Columbus Day Massacre

10 men used whatever motivation needed to come work out, on a holiday. Here’s what we did.

 

The Thang:

 

prying squat x 3

SSH x 20

IW x 20

Swings x 20

Merkins x 15 IC

 

KB Superset Circuit 3×12

 

Lower Body 3×12

Front squat
Dead lift

Good Mornings
Lunge x 6 each leg

Racked squat x 6 each arm
Reverse lunge x 6 each leg

Upper Body 3×12

Clean R
Clean L

High Pull R
High Pull L

Upright Row
Two Handed Press

Partner Up

P1 runs P2 does exercise

Complete 50 reps

Round 1 – Swings
Round 2 – Racked Squat
Round 3 – Shoulder Press

 

circle up for merkin chaser. Pax all in plank. Hold plank until your turn to complete 10 merkins. Start with Q. Go around circle. Completed additional merkins to IC count to 5 once circle completed back to Q.

 

Moleskin:

 

Good to see a mix of F3’s finest and FNG’s this morning. Super sets in a circuit = zero mumblechatter. Glad we had some tunes. Pax definitely pushed hard today and owned the technique and style of the KB. The running would have been welcomed had it not been for the legs portion early on. Taking the elevator all day after this one boys. Welcome FNG “Vice” (Steven King). I know what your thinking, why not one of many book titles? His work and hobbies were much more entertaining. Great job Vice. Keep coming back.

 

 

 

 

10/10/2015 Columbia Flood Relief: Area 51

Clowncars and Haggis’s Dodge dually headed south to Columbia to help with flood relief efforts.  We met other F3nation pax at AC Flora High School.  The men of Columbia provided instructions and we  broke of into smaller groups of 8-12.  Team leaders were chosen to Q the comz necessary to coordinate locations where we were needed.  T-claps to Alf for accepting that role.  Haggis pulled his rig up to the front and we unloaded a bunch of water.  Some went to the steps of the building, some went directly into the hands of people in need.

BOM to start near the front doors of AC Flora.  Meaningful prayer by Chaser, I believe.

Our group of 13 headed to respective modes of transport and we were off to the first location.  As we were driving over, YHC noted that we were losing elevation.  That is when the reality of the devastation to many Columbia homes smacked me in the face.  The first location was already gutted and all flood items were at the curb for pickup.  Alf got in touch with comz and we got another address 20 minutes away in Irmo.

Pulled into this neighborhood and it was busy.  Cars, trucks, and people everywhere.  The streets were lined with what used to be the insides of these people’s homes.  Everything had to go that was touched by water.  Some of these houses got 5 feet of it.  Our first job was to move a debris pile from a driveway to the curb where the city’s contractors would be picking up from.  We joined roughly 20 other people and got to work.  Wheelbarrows were located and debris was shoveled into them and into anything that would help move it.  It was raining hard.  A few of our group talked with the homeowner who was inside and had a family trying to live there.  He appeared to be in shock, but was thankful for the help.  We offered words of encouragement and told him we would pray for his family.

We quickly realized that this general area needed a lot of help and we spent the rest of the day in this neighborhood and another on the other side of the swelled creek that was the source of this particular flooding.  We walked down this street and helped at two more houses with debris movement.  When finished we continued walking and ran into an older gentleman who needed the insulation removed from his crawl space.  Escargot and Dory entered the small space and got after it.  Several volunteers from what was likely a church youth group created a line and sent the insulation to the curb one person at a time.  Pop Tart ended up in there helping.  The rest of our crew moved on to help others in the neighborhood.  Alf had another address sent from comz.  Horsehead when to scout it before our men all loaded up.  Signal for a strong need for help was sent and received.  10 of us made our way to a 2-story in the adjacent neighborhood and proceeded to assist with complete demo of the downstairs.  Everything went, even the nails in the studs.  Our efforts here were focused on the kitchen, mud room, and garage area.  When we finished we went next door to begin demo on the neighbor’s house.  Dory, Escargot, and Poptart arrived after a few hours.  They were covered in mud and completely soaked from head to toe.  They completed the job and jumped right into the demo work.

Moleskin 

YHC had never been to a flood zone as bad as this one.  Many families lost everything.

T-claps to our Cola brothers who coordinated and had been in the trenches from day 1.  They are an awesome group of men and have given tirelessly to their community.  Male leadership in the community was extremely evident.  Proud to be a man of F3.  I think there were an estimated 200 pax from many different areas on Saturday.

It appeared to YHC that most able-bodied people in the community were helping.  There were volunteers everywhere.  That is the kind of response that is needed when the devastation is that severe.

Columbia and the surrounding areas were hit very hard.  There is so much work to be done.  Please consider helping out if you get the opportunity.  The need is great and will be sustained for some time.  Blessed to serve with my A51 brothers on Saturday.  Fine work men.

#SoccerLegs

24 men came for a workout that was almost a #DRP. We’ll get it next time though, I can feel it.

The Thang:
Mosey to Carmel Middle for COT
-100 SSH
-50 Mountain Climbers
-50 Squats

Hustle to the Track
First lap:
-Burpee Broad Jump 1/2 the curve, run to end, 20 Monkey Humpers
-Backwards Run back stretch, 20 Monkey Humpers
-Burpee Broad Jump 1/2 the curve, run to end, 20 Monkey Humpers
-Backwards Run front stretch, 20 Monkey Humpers
-LBCs x 30IC
Second lap:
-AYG all the way around
-Plankage
Third lap:
-AYG 100M, 25 squats
-AYG 100M, 25 squats
-AYG 100M, 25 squats
-AYG 100M, 25 squats
-Flutters x 25IC (Q jacked by Swiper)
Burpee Mile
-100M, 5 Burpees
-200M, 5 Burpees
-300M, 5 Burpees
-400M, 5 Burpees
-300M, 5 Burpees
-200M, 5 Burpees
-100M, 5 Burpees
-Rosalita x 20IC
-Heels To Heaven x 30IC
-Russian Twist x 20IC

Mosey to bottom of Brandywine, AYG to top

Mosey to bottom of Thornridge, AYG to top

Prayer by Swiper(TM)

Moleskin:
Not a single merkin was called today and 3.25 on the milage. This was basically the direct opposite Ranger from last week. This whole workout was put together as I was on the porcelain throne this morning. It’s where I do my best thinking.

Monkey Humpers hurt like crazy when you do more than 15 at one time. We did 80 #SwoleLegs. Swiper felt awkward doing them amongst 23 other men. Awkwardness is a form of flattery. Soooooooo….

The 100 SSH were a huge hit. Everyone loved them and I’m pretty sure Agony was high-fiving everyone afterwards.

Lots of speed out there today: Fraiser on the bascially everything, Swiper and Goat Cheese on the AYG’s at the end, One Eye on the AYG lap, Benefactor up front on all morning.

I knew Fraiser was near me all morning because his shorts make the unique “swish-swish” sound. Were those nylon basketball shorts?

The whole workout was a leg smoker. Hope everyone was happy. I know Sundancer was #wheelhouse

Iron Mike had a fleece pullover on. And remarkably, he kept it on the entire workout. He was so hot, he had a fog cloud around him the whole morning.

Runstopper can’t park his car straight but he was bumping some Korn in the parking lot #GottaGetPumped

I typically judge the success of my workouts by the “Steinbrenner Grumpiness Scale”. It’s quite scientific, where the grumpier Steinbrenner gets, the harder the workout.  Today he said “I hate you”, which means it was a great workout.

Announcements:
Rally Point is a new 3rd F that is meeting at Dunkin Donuts (at Rea and Colony) after DMZ every Monday. We are going through the book, The True Measure of a Man. Come out and enjoy some donuts, coffee, and fellowship!

Lost

8 men lost their souls in The Bermuda Triangle.

The Thang

1.5 mile run from DZ AO to Palatine Hill on Carmel Commons for The Bermuda Triangle.

The Bermuda Triangle: Run up the west face of Palatine; 10 burpees, scale down Palatine; run the road around the office building; at circle wall in courtyard…10 incline, 10 decline, 10 dips; run down opposite road; 10 jump squats at corner; run back to hill. Repeat until 0745.

1.5 mile run back to DZ AO.

4.6 total miles. Solid work men.

Moleskine

Nice little 1.5 mile run to Carmel Commons, home of Centurion’s Palatine Hill (you really can see all of Rome from there). Tiger Rag, Runstopper and Swiper set a mean pace for the run over. Repeating something hard over and over always sucks…unless you are Frasier. This workout was in his wheelhouse. Buttermaker spent Friday’s HH trying to match Spackler beer for beer…so YHC doesn’t even have to tell you how his morning went. Strawberry…sorry to hit you with so much running after your Brave post on Friday. Kotters to The Swede, back after giving birth to his second kid.

We looked like the new episode of the Walking Dead on our trip back. The Bermuda Triangle claimed more souls.

Pro had a legit excuse to miss…out of town for ChiMarathon. Hairball missed for yet another family trip to Virginia…#ProTip ==> you have a kid now…time to start demanding they travel to you. The mere threat of rain kept DZ regulars Spackler and Radar away…they’ve really gotten soft…probably should start posting at The Rock.

Announcements

Christianity Explored launching soon. See Simba or Haze for more information.

 

Culmination

#F3Swift will launch on Tuesday at 0515 from the Vine American Kitchen in Ballantyne.  Come for an hour of running that includes an Interval workout designed to push you to better fitness.  Pre-run at 0500 for an extra easy mile or so.

The THANG:

  • The previous three weeks have all been workouts focused on the 1 Mile Race Pace (a.k.a. Repetition Pace / R-pace – find yours at http://runsmartproject.com/calculator).  We will continue that this week, so know your pace.
  • Rounds of:
    • 200m at R-pace, 200m recovery
    • 200m at R-pace, 400m recovery
    • 600m at R-pace, 600m recovery

Bend it like Beckie

We were blessed with a perfect morning to get after it with a strong group of seven guys.  Mid 50s and a star filled morning sky were the setting for a great workout.  My first q was a little intimidating but after filtering through what seemed like 10,000 options for exercises I found some inspiration. Thanks gop for the training on how to count. After a 2 min wait for snooze button we got started with:

Warm ups
side straddle hops (20)
Squats (20)
Squat side straddle hops (15)
lots of moans and groans. Thanks sloppy for introducing the group to this one.

The Thang
Mosey over to the picnic tables for some
Jump ups oyo (20)

– Snooze button is now awake and we mosey to the top of valley
– Modified C2Cs – Increasing effort sprints 50-75-100% at each telephone pole then 10 merkens and plank till six. Repeat 2 times to greenway.

– (New exercise) LA freeway (lunge Indian runs) down the greenway until SBS 3000 spots a deer and scares it away.

– Circle up at the bball court.
– Plank compass (3 min). Should’ve brought gloves
– Low country crab (20). Did this one just to see everyone try to do it without falling. Def a keeper.

– Mosey to tennis court hill.
– Quadraphilia for p1 with the puddle while p2 does raccoon crawl (2 lengths) then switch. 3 repeats.

– Mosey to soccer field. Wet already so we went for broke with the RR.
– Railroad tracks down length of field. Sloppy enforced the hop rule. Lots of pain. Plank has never been so painful by the end.
– (new exercise) Resistance runs up the hill to the tree. Lots of ‘you want me to do what’ stares.
– C2Cs – Increasing effort sprints 50-75-100 % at each telephone pole then 10 lbc and plank till six. Repeat to bottom of valley with 10 squats.

– Suicides up valley hill (quadraphilia)
Finish out to hf parking lot.

The Mary
Rosalita wip (16)
Supine (20)

Count off
Sbs 3000, gop, sloppy, milkshake, ball boy,
Skid mark, Beckie

The moleskin:
Strong turnout again from the regulars with room to grow even more.  It’s been great getting to know this group of guys and I’m looking forward to more tough workouts, more FNGs, and most importantly brothers sharpening one another not only physically but spiritually as we face each day the Lord has blessed us with.

Announcements
– Fall fest – Saturday at Huntingtowne Farms Park from 4-7p. Lots of free kids activities.
– Tues morn small group in southpark sbs
– Fly fishing trip gop
– Nfl Hall of fame talk at Forrest hill milkshake
– Camping trip this Friday Beckie
– Snooze/skid mark bday tomorrow 34

Old Glory Lap for The First Shovel Flag Planted at Anson High!!!

7 Men rose early to see the “Real” #F3Anson AO and all of the wonders this great campus has to offer. No Hurricane force rain and winds or last minute relocations to you friendly neighborhood Walmart parking lot today!  The men of Anson were ready to take on the gloom!  Let’s get it started!

PRE-THANG
GJ and EE set sail @ 0600 on a nice 5-miler w/ hills and a fair amount of traffic

THAT THANG
HairBand Mile around parking lot including backwards running, butt kickers, knee highs

COP
SSH x 25 IC
IW x 15 IC
LSS x 15 IC
Merkins x 10 IC
MC x 15 IC
Burpees x 10 OYO
LBC x 15 IC

Mosey to Bus Lot for the Triple Decker Trifecta Cheese Weaver
3 Lines of Buses – Called exercises at each end

Weave Bus Line #1
LSS until PAX catch up,
Lunge Walk to 2nd Set of Buses
Weave Bus Line #2
Plank-O-Rama
Merkins x 10 IC
Bear Crawl to 3rd Bus Line
Weave Bus Line #3
Crab Walk / Bear Crawl back to Bus Line #1

Indian Run to parking lot to regroup / re-hydrate

Mosey to Stadium Track
Partner UP
Stairway to Heaven
P1 runs bleachers x 2 while P2 performs called exercise
Flapjack
Exercises:
Bleacher Dips
Bleacher Dips
Derkins

Mosey to Field house building
PC w/ AP x 30
Donkey Kicks x 15
PC w/ AP x 30
Donkey Kicks x 15

Mosey to Track
Using Football field lines to guide,
Lunge Walk 10 yards
10 Merkins
Repeato 50 yards
Those who finish first go back to the rear and continue working until the last man is in!!

The Old Glory Lap

Run lap around stadium including all Bleacher Stairways on both sides of field!

Mosey to Parking Lot

MARY

Flutter x 15 IC
Dolly x 15 IC
Protractor
MC x 10 IC
Peter Parker x 10 IC
Parker Peter x 10 IC

DONE!!

COT
Big Thanks to GJ for taking us out in Prayer!

MOLESKIN
It was a Great Day in Anson!  But Solid work today by ALL of the PAX.  The Pre-Run traffic was questionable along our route and GJ and I are not sure the drivers understand 3″ is barely enough room to give a runner #closecalls.  I can already tell that the AnsonCo Men are going to be tough.  Shout out to all 4 FNG’s from last week who came back again today for yet another strong beatdown and brought a FNG (Junk yard Dog) along with them!  This group will be a very strong addition to the F3 Family! They all have the “Never Quit” attitude even when they are sucking some serious O2 of which we all did today.

Papa “Viper” Tyson is a beast at nearly 60 and is leading by example for GJ.  I think he may have shown him up a time or two on some of the exercises as well!  Shout out to Flash Card today as well who was beastin’ near the front all morning long!  Grumblings about nearly spilling merlot by a few of the PAX, but they held it down #Strong!  Half Moon and OMB would not let the Lap of Glory defeat them and both finished very strong.

Proud of these guys!  Keep posting and you all will continue to see incredible gains, physically, mentally and spiritually!

ANNOUNCEMENTS

  • Prayers for everyone around Columbia affected by the flooding and bit shout out to the men of F3 that headed into the storm to help out!
  • THRIVE launches this week! Tuesday Chestnut Square Park (Carolina Courts) in Indian Trail 5:30am! Come out and support the launch!

Glad to be a part of this Expansion and to Lead a Great Group of Men!

Double E

Wobble Workout at Matrix

19 PAX rubbed the crusts out of their eyes and showed up for a wobble workout…

The Thang:

Mosey around the parking lot and back to rear lot for COP:

IC: 25 SSH, 20 IW, 20 LSS, 20 Merkins, plank hold, 20 MTN Climbers.

Partner up – size and speed no matter.

Partner 1 run around the back lot.

Partner 2 exercise

  1. Jump Squats
  2. Jumping Lunges
  3. Single Leg Deadlifts – Right
  4. Single Leg Deadlifts – Left
  5. Tuck Jump Burpees
  6. Merkins
  7. Carolina Dry Docks
  8. Diamond Merkins
  9. Side Plank – Right
  10. Side Plank – Left

After each lap Flap Jack

Mosey backwards to the playground.

Partner 1 – run around the school

Partner 2 – AMRAP while partner runs: 15 Wobble Squats on the wobble bench, 10 Pullups, 5 Burpees

2 Rounds, Flapjack after each.

Partner 1 & 2 Finish AMRAP until last man finishes.

Mosey to parking lot for a round of Mary: Flutter, Bicycle, Dolly

Moleskin:

  • Monday mornings are tough.  I usually do my best to drag myself out of the fartsack and show up to make a lame attempt at some exercise.  Realizing I had to Q was a slap in the face as I now had to bring it.  Hopefully it worked out for those who posted.
  • Floor Slapper was early!
  • We tried to keep our feet dry and keep to the pavement for the most part.
  • YHC’s second Q and first attempt at cadence count – I got to avoid it at Meathead last week.  Y’all had me freaked out about keeping cadence. I think I managed alright except for a rapid start.
  • We challenged our balance this AM with some one-legged work, and the wobble bench.  I hope to see more balance work in the future.
  • Congrats & Respect to our new FNG, Pink Panther.  Don’t take it personally that we named you after your competitor.  Hope to see you out again soon!
  • Great job everyone bringing your best, despite it being Monday morning.
  • Thanks to Floor Slapper for taking us out.

Stonehenge

Apologies for the tardy backblast for Stonehenge 10/10.  YHC was honored to make the trip down to Columbia immediately afterward and the rest of the weekend slipped away pretty quickly.  Without further ado…

The Thang: short mosey to the WF parking lot for warm-up – 10 merkins, 20 MC, 5 merkins, 10 squats (all IC).

Run past Lochness to back parking lot w/ 3 bear crawls along the way. Circle up for 10 burpees (6 count IC), then hard lap around the building.  Flutter IC until the 6 arrive.

Triple Nickel: Hill sprints, 20 merkins, ~35 yd run up hill and back.  LBCs until 6 arrive.

Cross the highway with a stop for peoples’ chair, 50 air presses.  Keep going toward soccer field with a stop for 10 Groiners.  At soccer field, partner up.  P1 runs cross field and back while P2 does called exercise.  Sets were: wide-arm merkins, squats, dollies, diamond merkins, backward lunges, LBCs.

AYG to the top of the parking deck.  This was probably the low point of the morning for YHC!  At the top, grab some low wall for 20 muscle ups. 1 lap around the top.

Mosey back to the Vine with stops for merkins to stay together.

Moleskin: Great effort by the PAX as usual.  Plenty of running but no complaining.  Announcements focused on the trip down to Columbia.  Thanks to Haggis and Alf for their leadership on that one!!