Pre-AFTER-blast of a VQ: STEAMED by Steamer at The Powder Keg

14321.1MO 0.53Mi F3 Powder Keg by grb31 at Garmin Connect – Details.

PAX [16] got all steamed up… seeded the clouds, and then the rains came! Welcome FNG Corbin ‘F3 Ennis’ … hit the link above to get a little taste of this AO – in real estate they say it’s all about location, location, location. The diversity of F3 Powder Keg draws from Anderson, Greenville, Williamston, Easley, and of course, Powdersville & Piedmont! If you’ve not experienced it yet, you should come experience life together in the gloom at the Powder Keg! #TCLAPS Steamer PAX all poured out! Will be a backblast worth revisiting… what were those Plank ‘hip’ Dips???

Swamp Rabbit Shovel Making *GHOST FLAG*

Q.I.C.TRYCYCLE
The PAXSUSHI SADIQ BROWN SHORTS CHUM
Workout Date11/15/14
A.O.

IMG_20141115_171223

 

Had a great time at the shop practicing my shovel making skills. It made not watching my Clemson Tigers get destroyed much easier. A lot of members have apologized  for not showing  up and I had to chuckle. First if my M wasn’t DR planning a wedding I assure you my Saturday would have been booked. Second I learned long ago to do things because I can not because of what I expect. I am stoked about the mission of F3 and I don’t do anything half speed. Looking forward to Columbia GO RUCK CHALLENGE this Friday.

GHOST FLAG

@PROBALLMAN F3SADIQ HAD THE IDEA TO MAKE A GHOST FLAG. IF A GROUP OF 5 MEMBERS OF ANOTHER AO SHOWS UP TO WHICH EVER AO HAS THE GHOST FLAG THEY CAN TAKE IT BACK TO THEIR AO. I GOOD WAY TO MIX IT UP. I KNOW I LOVE A CHALLENGE (GORUCK) CHECK WITH SADIQ FOR ANY OTHER QUESTIONS.

SUSHI HAS MADE THE  MOST EPIC OF SHINEY IRISH SHOVELS. YOU WILL SEE.

BROWN SHORTS IS THE ATTENTION TO DETAIL MAN. HE MAKES RAZOR SHARP SHOVELS AT HIS PACE. GREAT WORK.

BROWN SHORTS ALSO HAD THE IDEA TO MAKE A FLAG TO DONATE TO F3 ANDERSON. HE IS CURRENTLY FINISHING IT UP AND WILL PASS IT ON THIS SATURDAY. SHOW UP ANDERSON YALL WON’T  WANT TO MISS THE AWESOMNESS.

UNTIL WE MEET IN THE GLOOM

TRYCYCLE

Support The F3 South Carolina GORUCK Challenge

Q.I.C.Cadre David, Cadre Geoff, and Cadre Danny
The PAX105 pax
Workout Date11/21/2014
A.O.

At 7pm on November 21 we’ll have 105 pax from Columbia, Lake Murray, Charleston, Florence, Greenville, Spartanburg and NOCO take part in what we’re calling the F3 South Carolina GORUCK Challenge. If you’d like to support our GORUCK class we have a few ways you can get involved.

You are welcome to the welcome party.
From what we know, most GORUCK events begin with a welcome party; a 1-2ish hour beatdown which serves the purpose of breaking you down. We’ll be starting at the Statehouse at 7pm sharp. Come on out, bring a camera, and be prepared to leave when it gets too tough to watch.

We are looking for shadows
GORUCK allows people to “shadow” events. This means that you’ll be allowed to follow us along for the evening, or part of the evening, but will not be able to talk to the participants or help us in any way. We need a few guys to volunteer to shadow the class throughout the night in order to take pictures and videos. You can do this in shifts, but I believe you’ll need to be there at the beginning to coordinate this with the cadre. Please contact me (sean dot rankin at gmail) if you want to shadow our class. If you plan on shadowing, you’ll need to be at the event at 7pm to checkin with the cadre.

Help us bring it home
On Saturday morning. after our Challenge is complete, we’ll be throwing a little party across the street from the Statehouse to celebrate our big finish. Everyone is invited, refreshments will be served at 8am (really).

If you’d like to learn more about the GORUCK Challenge:

The GORUCK Challenge is a team event, never a race. Think of it as a slice of Special Operations training where – from start to finish — a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. The hardest part? Signing up.

https://www.goruck.com/challenge

Honor Under Pressure: Commander Halyburton, Class of '63 speaking at Davidson Monday, November 17

Davidson College is hosting a free lecture on Monday night.  This may be of interest to F3 Pax.  Commander Halyburton is a 1963 graduate of Davidson College who spent 7 1/2 years as a POW in Vietnam.  Tickets are free but you need one to get in:
http://www.etix.com/ticket/online/performanceSearch.jsp?performance_id=1852948&cobrand=davidsontickets;
Official announcement below:
Monday, November 17 2014, 7:30 pm – 9:00 pm
Davidson College warmly welcomes distinguished alumnus Commander Porter Halyburton ’63, who will share his experience as a prisoner of war in North Vietnam in a presentation titled“Honor Under Pressure: Reflections of a Former POW in North Vietnam.”
CDR Porter Halyburton was born in Miami, Fla. and raised in Davidson where he attended and graduated from Davidson College. While in Vietnam as a member of the U.S. Navy, CDR Halyburton was taken as a prisoner of war. The Vietnamese placed CDR Halyburton in a cell with Fred Cherry, a highly skilled African-American Air Force pilot, in an attempt to highlight racial tensions as a means for attaining U.S. intelligence. To the contrary, the two formed an unexpected lifelong friendship, a brotherhood that no enemy could shatter.
The presentation is hosted by the Davidson College Honor Council and co-sponsored by the Vann Center for Ethics.
The event is free, open to the public, and requires a ticket.
Ticket can be purchased online or by phone at 704-894-2135.
Learn more about the Davidson College Honor Code.

Location

Knobloch Campus Center DFPH-Duke Family Performance Hall

Event Type

Lecture

Contact

Rotunda, Alec L
alrotunda@davidson.edu

Pre-Blast: Convergence – 11/20 – Wellness Arena – Toys for Tots Workout

Q.I.C.Latka, Ice, 1D, etc.
The PAXAll PAX near and far!
Workout Date11/20/2014
A.O.

Attention F3 Gentlemen…If you’re Q’ing this week – PLEASE ANNOUNCE

I’ll make this brief.  It’s Christmas and it’s the time to give.  93.3 the Planet has announced that their 28-hour Radiothon will start on 11/20 at 6AM to support the Marine Corps’ Toys for Tots.  This year, it’s being held at the Bon Secours Wellness Arena (which conveniently happens to be where the ancestors of F3Swamp Rabbit first planted downtown).  YHC thought it would be a great idea to get their radio-thon started off with a lovely donation of toys and a hard workout at the locale.

SPONGEBOB NOTE:  The picture used in this post is from the Marine Corps Toys for Tots commercial that plays EVERY YEAR.  Regardless of how many times I see the darn thing, it still hits me like a freshly cut onion in a smokey room full of puppies watching the Toys for Tots Marine commercial.

THE THANG – THURSDAY, 11/20 – 5:30 AM

Meet at Bon Secours Wellness Arena and bring an unwrapped/unopened toy(s) to donate to Toys for Tots.  We will be working out as well!  Lots of pain to be brought.

Other stuff:
– If you’ve got F3 gear…WEAR IT
– If you’ve got a Shovel Flag…BRING IT (While we’re on that subject…if you don’t have a Shovel Flag, you can make one THIS WEEKEND at Tricycle’s workshop after the Saturday morning workout…BOOM I JUST DELETED YOUR EXCUSE)
– Get ready for some cool scenery – Marines are rumored to have trucks/guns/etc setup for the broadcast and 93.3 does have a strong following where there could be a crowd.
– Get 2.0’s there too.  What a great event!

NOTE:  The plan right now is to still have the other workouts staffed with Q’s in case you don’t make it (SUBJECT TO CHANGE BASED UPON DEMAND)

THE TOWER OF PRESCHOOL TERRORS

Q.I.C.TRYCYCLE
The PAXSOUP,MACHO,SADIQ,1D,WIF,BUTTERBEAN,SUSHI,LOOK OUT BELOW, DONUT, FNG PASTRAMI
Workout Date11/10/14
A.O.

20141110_044522

 

Today was the perfect day for my #VQ. Today Nov 10th is the day my late father was born. It is also the day exactly 1 year ago that a dear friend had an accident that would eventually take his life. ( my father was killed in an accident Mar 13 2011). Now don’t  get all depressed I say all this for a reason. Normally I #dredd this day, but when my feet hit the floor at 3:45 it was on. I had 5 adult tricycles, a stack of blocks, and a preschool #beatdown plan of epic pain. I smiled knowing my dad would first  be shocked that i was awake and 2nd that I could pull off such an epic event.

 

The Thang

WARM UP

 

SSH x33

Merkins #4Count x12

LBC #4COUNT x33

SUSHI KICKS?  x33 Each leg

Mosey to the “play ground” (church lot)(carrying 3 shovel flags high)

When we arrived @playground #YHC had 5 stations with 3 blocks & 1 trike.  #YHC took the #pax on a “mosey”  tour of the race circuit which happened to be around a sweet group of American flags set up by the church.  We split into groups of 2/3 for :

Merkins x3

hop 3 individual blocks

sumo squats x3

Hop back through 3 blocks rinse and repeat AMRAP WHILE TEAM MEMBER WENT ON  VETERANS HONOR  RIDE. THEN SWITCH OUT.

MOVING ON

WE HAD A TRICYCLE/reverse indian run death race.

Split pax into 2 teams

1 pax gets on trike others line up behind. Push pax on trike counting paces x60 then let man behind you take over. (Same veteran’s honor loop) The word race is all butterbean heard and considering he was pushing wif (his bro in law) the start was dangerous to say the least. With a few rotations and some near death experiences for the riders we made it back to the start point. #yhc ended up on the wrong team in all the mass confusion so to declare a winner Macho and wif (riders) raced. I still do not recall who won. Now we switched out to piggy back tricycle races that became even more outrageous and hard to qualify. (The trikes killed our legs. Not just fun) @look out below suggested #LBC’S  #OYO  until racing was over. When complete we take up our shovel flags and mosey back to the #TOT. FOR 5 MIN OF MARY

FREDDY MERCURY  #4Count ×33

Russian twist / plank until last man dropped

Joe hendrix merkin- air presses  x8

Plank left arm/left leg /right arm/right leg #R&R x3

COT/BOM

MOLE SKIN:

-THANK YOU SOUP FOR EHING ME

-THANK YOU MACHO FOR BEING AN EXAMPLE AND TEXTING ME THAT FIRST WEEK.

-SHOUT OUT TO WIF. ITS OK IF YOU HATE IT. JUST POST. GREAT JOB.

-THANKS TO SWAMPRABBIT PAX FOR BEING ACCOUNTABLE FOR US NEW GUYS

-SADIQ,SUSHI,SOUP,SLIM,MURDOCK,FERTILE,1D, WIFI,GYMBOREE, RETREAD,TARPAPER,CRABGRASS, MACHO,TICKLER, SCUBA, PADRE,PUNKIN,ICEMAN AND ALL THE #TOT #GOLDENSTRIP #JAVABOLT #LEGACY #GORUCK FAITHFUL THANKS

The day before my father was killed we went on a Harley  ride with his club the defenders  LEMC to stevens aviation to stand with the patriot gaurd and welcome back soldiers from Afghanistan. (My dad was a Vietnam  vet so this was dear to his heart) (this was the first time in over 5 years we had riden together) We left there and went to the junction to eat and by Harley of Greenville. We ended up at a local pizza joint my dads close friend owned and when we sat down my dad proceeded to tell me everything i had ever wanted to hear. He said. ” I think you finally got this thing figured out. I was worried you were going to turn out like…… I’m  proud of you and all the changes you have made and stuck with. (I had been sober 5 years at this time. This was the first time my dad acknowledged it. Until then  he would always say “we will see”.) I remeber riding side by side across main street feeling like a real BADA**. ANYWAYS (ADD). I followed him to his house to put up his Harley and get my Suzuki 650 bobber. After we parked the bikes i grabbed him and hugged him. I said ” i have waited along time for us to get here.” I left him standing in the drive way shaking his head as i hammered down on that straight pipe 650 with no fenders and a fence post for an exhaust. The next day he was killed. Point is God showed up. I wanted my dad to tall me all that stuff my whole life. When  i stood up and took responsibility for my life by humbling myself to God it happened. I could be bitter because we were at a good place in our relationship, but i rejoice in the gift of that day before he died. I believe if i look for God he is always there. My dad would get up at 4:30 every morning and work  out. So i see his and the Lord’s hand in this for me. All things work to the good for those who love the Lord.

Prayer request/announcements

Run for Josiah  (forgive me for not having details)

Nov 15 shovel flag making day.

Pray for the veteran’s  who only get acknowledged one day a year and try to break that cycle.

 

 

14314.1MO1.5Mi F3 PowderKeg: F3NATION is a MOVEMENT!

14314.1MO1.5Mi F3 PowderKeg by grb31 at Garmin Connect – Details.

Too bad I failed to hit my Garmin start button for this Boom Hauer beat down… 12 other PAX went through it w/ me though including a new F3 Brother RainMan, (thank you, Reese’s Pieces) May God continue to be glorified as we are honored to be part of this movement that strengthens our fitness, fellowship & Faith! The BEST part is how it transforms us into accountability partners making us better in our relationships with others and with God! Great Job Men! Be consistent sharing this opportunity with your brothers. Remember: We are on a mission if we are truly a movement. #MovementDenialNOT! Otherwise, it’s just a institutional outdoor workout! Proverbs 27:17

 

Java Bolt Took It To The Track – Run For Thought Speed Work – Sushi Challenge!

Q.I.C.Sushi
The PAXWiFi, Sadiq, Macho Man, Sushi
Workout Date11/5/2014
A.O.

Track running

Apparently four men did not get the memo that said it was OK to stay in the fartsack this morning and showed up at Java Bolt for a trip to the track.  Although Macho told YHC how much he hated track workouts, it was taken as the same way a middle school girl says she hates a middle school boy.  We know your really liked it!

Warmup

One mile run to the middle school so Macho could exercise his hate demons out!

The Thang

4 x 800 meters at accelerated pace (3 min-4 min) with 400 meter in between.  It was dark, but navigating the track was not an issue as the flames from running so fast lit the way.

WiFi, Sadiq, Macho, and YHC took care of business and ran the last 800 as a team….pushing each other!

One mile back to Java Bolt with a lap around the parking lot to get the total run over 5 miles.  It almost ended too soon.

Last speed work before the RUN FOR THOUGHT this weekend.  Who will beat Sushi in the 5k challenge?  Donations will double for Ruckers and any PAX with an F3 logo that comes in ahead of Sushi.  Word on the street is that 1D is going to trip YHC at the start to give the PAX a fighting chance.  Calling out other AO’s who is going to show?

 

 

Do you wanna build a snowman?

Q.I.C.Spongebob
The PAXGluten, Rosco P Coltrane
Workout Date11/1/2014
A.O.

So I wake up and check my phone for the weather.  Status:  34 degrees with a chance of snow showers.  I smirk thinking, “Snow?  Yeah right”.  Walk to the window and see the Blizzard like conditions (blizzard by SC standards) going on outside.  At this point, I also decided to wake up the M and make sure she gets to see the snow.  If you can imagine, snow is not that exciting at 5:30 AM on a Saturday morning.

Drove carefully down to Anderson Civic Center with a frown on my face.  All I could think about was how I would be the only person to show up in this weather and I would have 3 options:
A)  Perform the planned workout solo
B)  Go for a solo run around the AO
C)  Find a Waffle House and chowdown

I don’t even think A and B were really that big of options.  I was set on C with a poor attitude.  Then, as it has to so many other people, F3 came through.  2 other PAX (Gluten and Rosco P Coltrane) clawed their way out of the fartsack simply because they wanted to GET BETTER.  I am so thankful they showed up.  (FOR THE RECORD – I did stop at a waffle house on the way home to treat myself to a breakfast.)
SPONGEBOB RANT*** What happened to Quincy’s and other cheap Breakfast buffet options?  Miss those days of loading up a plate of scrambled eggs, sausage links, and hash browns…then rinse and repeato.  What is this world coming to?  I don’t wanna spend $15 for an omelette somewhere.  Do these restaurants realize the price of eggs?

Warmup

Mosey to shelter because it’s snowing!!!
SSH X 25
IW X 21
High Knee Jumps X 20

The THANG
Deck of death
Suits dictate exercise, numbers/face dictate quantity (J = 11, Q = 12, K = 13, A = 14)
Hearts – Burpees
Diamonds = Merkins
Spades – Squats
Clubs = Double-count Lunges

Every 5 cards, run HARD to the little shack in the parking lot and then mosey back (to shake out the legs; watch out, that first step is a DOOZIE)

***I brought a boombox to help play some music during the workout.  The original thought was that I would annoy the whole PAX by playing Taylor Swift’s new CD ‘1989’.  Then, I thought I should play the frozen soundtrack because of the weather.  Alas, I played my pool mix so that we could imagine we were at the beach somewhere enjoying a frosty beverage.  Rosco sang a little to some Kenny Chesney “Beer in Mexico” as he tried to forget the pain.

After all 52 cards were finished, we still had time…

60 seconds People’s Chair
2 Breaths
20 Squats
3 times through

6MOM (or 3)
Slow LBCs X 30
Slutters X 30

Naked Moleskin
– Prayers for the Campbell Family who lost a loved one (Friends of Gluten)
– Prayers for a coworker who is going through a divorce hearing this week
– Prayers for strength

P.S – I cannot emphasize enough how freaking awesome Rosco and Gluten were for showing up.  They had everything telling them to stay in bed, but they still showed up and got GREAT work in.  If you can get out of bed on the cold mornings, you will have no problem when it’s comfortable out.  I could not have done it without you guys.

Dora comes to the Keg

Q.I.C.Hook & Ladder
The PAXGluten (RESPECT), Ukelis, Gutshot (FNG), Seal, Steamer, Reese's Pieces (hate), Crunchie, Quaker (RESPECT), Brown Shorts
Workout Date10/30/14
A.O.

YHC rounded the corner to find 9 PAX hungry for their morning #downPAINment at the #Powderkeg just before the class bell rang.

Warmup
SSH X 20something
Quakers Windmill
IW X 10
Good Morning Abby X 5 http://www.youtube.com/watch?v=I-9ae-vYRW8

Mosey around to the dark side of the parking lot the long way for

The Thang

Partner up for Dora 123 running up the hill

100 Merkins
200 LBCs
300 Sumo squats

Plankorama
Mountain Climbers courtesy of Steamer #mumblechatter

Mosey to the basketball court for

Partner dips (using the bleacher while partner holds legs) X 22
Derkins X 20 half using the lowest seat and half on the top

Shuffle over to the grassy knoll for human wheelbarrow up, turn and back down
Switch your partner and dosey doe

People’s chair
Left leg out/Right leg out

Mosey back to the flag the long way up through the woods buddy count watch the cars

6 MOM

Freddie Mercury
Heels to Heaven
Roselita
6 inches
High Leg raises
6 inches again because its a #crowdpleaser

Announcements

-Halloween treats distributed to the PAX
-Welcome George Heelis “Gutshot”
-Step Up and Q We have slots open all through November it’s easy peasy lemon squeezy
-Talk of a possible Williamston AO on Fridays
-Possibility of moving Thanksgiving’s AO to Clevland Park
-Gluten asked about starting a workout on Fridays somewhere (possibly Williamston)
Déjà vu Great Idea *chuckle chuckle*

On that note Gluten was instructed to eat his candy from the great pumpkin and get his sugar back right

Prayers for those struggling in silence We are here for you Speak up

As always it was a pleasure
See ya next go round
Hook