Of Relays and Dance Parties

Truth be told, YHC is losing his mind.

When I was asked to Q at the Deep for the return of the 0630 launch, my first thought was, “Hey! That AO is at a school. I don’t normally post at schools. I should do something to commemorate that.” Forget the fact that the majority of our AOs are at schools. That’s irrelevant. But, it does set us up for the dumb ideas that followed…

My memories of middle school in May involve basically two things: Field Day and the end-of-the-year dance. So, to harken back to the days of old, that became our theme for today. Twelve PAX (including one FNG) joined YHC for a baker’s dozen at Oakridge Middle. Here’s what we did (kinda):

Warm-up

Mosey around to the back of the school for our “field day” warm-up. Split into two teams for four relays:

  • Sprint (i.e., the basic relay)
  • Bear crawl
  • Broad jumps
  • Crab walks

That got our heart rates up and ready for the dance party. We moseyed back around to the front of the school for the fun to really begin.

The Thang

When I think of middle school dances, I think of songs you can’t really dance to, weird mixes, and lots of wallflower moments. So, we relived my childhood. Six songs. Wallflower between (people’s chair or balls to the wall each time). Today’s playlist:

  • Jukebox Hero – SSHs (slow and fast to match the music) during the verses, Rock Star jumps during the chorus/refrain/hook
  • I’m Gonna Be (500 Miles) – Imperial Squat Walkers during the verses, bear crawl and crawl bear during the “well I would walk” segments, and donkey kicks during the “da da da da” parts. You know what I’m talking about, because you’re singing it in your head.
  • The Middle – LBCs during the verses, flutters during the refrain, and some Freddie Mercuries during the bridge/interlude/guitar solo
  • Smooth Criminal – Plank jacks during the verses and a merkin for every “okay” (“Annie just freaking answer him already!”)
  • Sorry – Hold boat throughout, dropping down and completing one V-up for every “sorry”
  • The Devil Went Down to Georgia – curb dips during the “singing,” crab cakes during the musical interludes/fiddle or guitar solos
  • I Will Survive – lateral plank walks with merkins during the refrain (longest version of this song ever, but the brief rain made it a little more manageable)

We actually left out the song with the burpees. That’ll be reserved for the next dance party.

Quick mosey back to COT.

No earth-shattering announcements that can’t be found in the newsletter, so read your newsletter. Prayers for teachers (and students and parents) as school wraps up, and for Whopper in his job search/potential promotion. Late request added for the shooting that happened down in Texas.

Cofeeteria at Dunkin because it’s cheaper (in many aspects of the word).

As for the (somehow now infamous) FNG naming, well, that story can be saved for a verbal diarrhea run with Q*bert. You’ll also want to ask Cha Ching about his comment regarding the arrival of “Mr. Wood.” Um…………

I appreciate everybody participating in the stupidness of this morning. I wanted it to be fun and different. I think that happened. Thanks to Shakespeare for the opportunity to lead, for changing the launch time to 0630, and for the speaker to blast the music.

-Jedi

TClap |
2

WHETSTONE…Relaunches at THE FORT

Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

————————————————————————————————————–

And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

TClap |
6

Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

TClap |
6

Diamond at the Deep

I’m a little late posting this so I may be a little fuzzy on some of the descriptions, but here it goes…

We had 10 on a wet and somewhat rainy morning at The Deep.  It was good to see Cakeboss and Funhouse supporting Lake Wylie during their Ass Kickin’ April and we also had a couple of out-of-the-area guys Squirt and Ma Bell.  Ma Bell was 68 and was an inspiration to us all.

Speaking of inspiration, I took the family on vacation the week prior to this workout and needed a little last minute help to come up with some ideas.  Lucky for us all I stumbled across a Cha Ching backblast from the Abyss that looked pretty nasty so I’d like to give credit where it’s due.  I also don’t want to take full responsibility for all the suck we endured during this workout, there was a lot of it.

Warm-A-Rama

Even though its a PITA to load up a bunch of cinderblocks into your vehicle before the workout, it always makes it worth it when everyone sighs as soon as you open your trunk/tailgate.  So we all grabbed a cindy and carried it to our warm-up location.

No blocks required for the warm-up, but I went with random numbers of the below exercises (usually favoring more).  It keeps everyone guessing and is kinda like a guilty pleasure of mine because I usually do extra when people “think” I’m going to be done.

  • SSH
  • MNC
  • Windmill
  • Cotton/Cherry Picker
  • Low Slow Squat
  • Peter Parker
  • Parker Peter
  • Plank Jack

The Thang

We started with some Tabada’s.  Cha Ching recommended this great app called “Seconds” so I grabbed it and set it up the night prior.  I disappointingly couldn’t get the music to work, but I’ll fix that next time…

We had 1 minute to do the following x 5 sets with a small 12 second break between sets.  When all 5 sets were finished, there was a 20 second break and the next 5 sets started (12 seconds between sets)

1st Set

  • 50 Seal Jacks
  • 10 Merkins

2nd Set

  • 15 Merkins
  • 5 Burpees

I actually started thinking we would do 40 Seal Jacks and 10 Merkins, but the gang finished up with like 15 seconds to spare after the first set (and that was before the 12 second break between sets).  I couldn’t have that, so 50/10 for the next 4 sets…

So we ended up doing 240 Seal Jacks 25 Burpees, and 125 Merkins.  Ouch.

Now lets grabbed those blocks! We carried them a little further up the parking lot to the football field.  Sadly, the gate wasn’t opened.  I wasn’t about to have us all walk across the street to the other football field so I decided that we all needed to jump the fence.

1st exercise was “Bear and Block” which is exactly what it sounds like.  We all got in bear crawl position and kept the block between our feet.  We then pulled the block up to/past our head and bear crawled until the block was between our feet again.  Rinse and repeat until we covered the width of the football field.  I heard a lot of grumbles from the crowd so I was going to Omaha and have us throw the blocks back to the start point, but we were then worried about the damage to the field (rightfully so) so I Omaha’d the Omaha back to the original idea.  We were going to crawl back the way we came.  If there is a lesson learned here it’s that we shouldn’t complain.  I made everyone do 25 CDD’s when we got back to the start line.

2nd exercise, find a parter.  Partner A carries both cinderblocks the width (and back) of the football field while Partner B does squats, then vice-versa.

For the 3rd and what turned out to be final set of exercises, we played Catch Me If You Can with our partner.  We lined up so we were now traversing the length of the field instead of the width.

This is where my memory really starts to get fuzzy.  I started making this stuff up from here on out picking and doing whatever felt like it would be the worst at the time.  The numbers are lacking and I don’t remember all of the exercises, but hopefully I’ll pass enough along that you get the general idea.

I remember the 1st one.  Partner A did 20 LBC’s while Partner B NUR’d.  When Partner A finished he would chase down and tag his partner and then they would both do 50 more LBC’s together and then Broad Jump back to the finish line.  We then repeated this formula 5 more times (6 chase downs in all) mixing in ridiculous numbers of exercises and making our way back to the starting line in painful ways.

Here are the ways we made it back to the starting line:

  1. Wheelbarrow Walk
  2. Crawl Bear
  3. Crab Walk
  4. Lt. Dan
  5. Sprint
  6. Broad Jump

Some of the exercises that we did, either wile your Partner was NUR’ing or together included:

  • Squat Jumps
  • Lunges
  • Merkins
  • Diamond Merkins
  • CDD
  • American Hammers
  • Flutters
  • LBC’s
  • Burpees
  • Plank Jacks
  • and more…

Luckily time was running low and we couldn’t get to the next exercise.  Now we’ll never know how amazing Block Webbs would have felt after most of us could already not lift our arms past our shoulders.  We still had to get overcome the fence and make it back to CoT.  This time we decided to (poorly) build some steps with the cinderblocks to make it easier to get across.  It was pretty comical but we did it.

CoT

Consisted of the usually announcement, praises, and prayers.  I wish I could remember more, but as always, we continue to pray for others and put ourselves 3rd. F3 is an amazing thing, I am humbled to be a part of it and continue to pray that others will be led to it.

I apologize for less than stellar recollection of the workout and CoT.  I’ll do a better job of jotting it down somewhere post workout.  Some said it was the toughest workout they had in years, some couldn’t post on Monday because of how badly they still hurt, but there is no arguing we all got stronger and better on this day.

Until next time…

Flux

 

 

 

TClap |
0

Learn your Exicon at the Deep

The Deep is starting to see some sunshine when we get started so it’s nice to see everyone’s faces during the pre-mumblechatter. We stretched it out and moseyed over to the track at the other school.

Warm-ups were
SSH IC x20
Mountain Climbers IC x15
Moroccan Nightclub IC x20
Cotton Picker IC x20
Imperial Walker IC x20

found a white line on the football field and started some of my crazy Exicon treasures.

First DMC,
duck-walk roughly 10 yards, 10 merkins, crawl bear back to start
D roughly 15 yards, 15 M, C back
DMC 20, make sense now?

On the same white line, using a bench on the sideline for the finish line did some Jacob’s Ladder of Merkins and LBCs, the count was 11 and the mode of transportation was Crab Walk!! OUCH

Found some other barely painted lines…. isn’t this supposed to be a football field??
Double Quarter Pounder looks like a great long exercise, but it feels even better!!
25 yard Sprint, 25 Merkins, Lunge Walk back
50 yard Sprint, 50 Squats, Lunge Walk Back
75 yard Sprint, 75 Mountain Climbers, Lunge Walk Back
100 yard Sprint, 100 SSH
then I added some cheese to our burger with one Kraken Burpee

Went over to the playground and split into groups of 3. While partner 1 ran a lap around the playground, partner 2 and 3 did an exercise. Each partner would run before switching stations. Each group started at a different station to give us room to spread out.
Station 1 – Pull ups / Chin ups
Station 2 – Dips on the parallel bars
Station 3 – Derkins on the swings

Mosey all the way back to CoT for some quick Flutter/Dolly/Superman and, as always, 5 burpees to finish off

CoT
Announcements
– Get ready to overnight ruck at the Mastodon in York May 25!!!
– Lake Wylie mini-region is looking to get our own CSAUP started, more info soon
Prayers/Praises

P.S.
Ask Whopper about the puma!!!!!!!!!!!!!

TClap |
3

Tires and props at the deep

Thankful for the opportunity to lead a one hour Q at the Deep, 16 PAX decided to get better in a perfect weather saturday morning. Some PAX pre run not knowing what was coming.

Quick disclaimer  and welcomed one FNG (Cosmo)

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

20 Windmills

20 Low slow squats

20 Moroccan Night Clubs

10 diamond merkins

10 wide arm merkins

20 regular merkins (lots of mumble chatter here, not sure if PAX were complaining about the merkins)

THE THANG:

Quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, a lap around the parking lot was the “resting” time between stations.

  • First  Corner: (sledgehammers and tire)

10 rosalitas

15 big boy sit ups

20 Sledgehammer swings (10 each side)

25 American hammer (one side count)

  • Second Corner: (dumbbells)

10 two arm triceps extension

15 two arm biceps curls

25 triceps dips

30 Carolina drydocks

  • Third Corner: (large tractor tire)

5  Tire flips

10  Deep squats

20 lunges (10 each side)

30 calf raises

  • Fourth Corner: (battle rope)

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave

With about 32 minutes into the workout we moseyed to the hill behind the baseball field, we bare crawled to the top and crawl bear to the bottom with 5 burpees at the top, rinse and repeat 2 times, our FNG Cosmo was feeling the merlot coming out but luckily he recovered. We run one more time to the top of the hill and grabbed a curb for some triceps dips and a needed 10 count recovery time. We moseyed down the hill and a wall crossed our pat so we people chaired while each PAX did 5 monkey humpers starting from the ends working our way to the middle of the crowd, we did a quick recover followed by balls to the wall while each PAX did 3 burpees starting from each end towards the middle, not sure why Flux’s face was so red (he was in the middle of the pack)  with about 10 minutes left we moseyed back to COT and circled up for some ABS work, clockwise each PAX  chose their favorite exercise for 10 reps each,  great way to finish the workout.

We did a headcount and namearama, we welcomed FNG Cosmo and a 4 year F3 veteran Olaf who moved from Lake Norman to our area.

We prayed for our families, our kids, our jobs and were thankful for our F3 community and the support and strength that brings to our lives.

TClap |
4

Deck of Death and the Deconstructed Burpee at the Deep

It was early, it was cold.  I had told the guys throughout the week to bring their kids and we could enjoy an easier workout.  But even I bailed with my two boys when I heard it was going to be 20 degrees.  Seems like that’s pushing the child abuse line… Luckily  the other 8 guys that showed up felt the same and decided the kids needed to stay at home.  Good for the children, bad for the PAX…now we got to do the harder things I had planned!

We had an FNG show up a little early and asked if this was F3?  I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?”  I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves.  By the end, Chris, an art teacher at a local school, was christened with “Picasso”.

I gave the long disclaimer, and we were off.

Dynamic warmup lap around the parking lot with:

High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull

We circled up on the soccer field for COP:

SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers

No one really likes when I keep them in plank for 4 exercises…kinda my thang!

Now that we were warmed up, we moseyed over to the GA-GA ball pit.   Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.

We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch  who had posted it the day before on his BB.  Seemed like a tough thing to do so I added it to the Weinke.

Partner Up for the “Deconstructed Burpee”

Partner 1 run down and up the hill while partner 2 does the exercise.  Add reps together to these numbers:

100 Hip Thrusters

100 Merkins

100 Jump Squats

Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee.  Later Bing told me he got this from our boy Longshanks…no wonder it sucked!

Mosey on to the next evolution behind the school.

5 cones were set up along the back street

Bear crawl to cone then 10 merkins

Lunge walk to next cone then 10 squats

keep repeating until the end 5 cones – about 200 yards.

I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!

Next we stayed by the benches for:

20 Dips

20 Durkins

20 Step-Ups (each leg)

Mosey around to the front of the school

Last evolution today was the Deck of DEATH for 15 minutes.

Hearts = Jump Lunges

Spades = Merkins

Diamonds = Bombjacks

Clubs = Carolina Dry Docks

Aces high were 14 reps

We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end.  I pulled two of the Aces myself!

Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.

prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.

Always and honor to lead,

Royale

 

TClap |
3

Size Matters at The Deep

I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

SSH
Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters
Burpees

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

TClap |
7

Poking the Q leads to sprinting at The Deep

7 showed up, including one Rock Region PAX for my VQ at the Deep

Proper full disclaimer was given – and a note that while you can modify if you feel like it… I am trying to push you to new limits.

Long mosey around the baseball field to the front entrance for …

The Warm-Up in cadence

  • Abe Vigoda x20
  • Mumble Chatter included poking the Q about my HATE age so further warm ups were doubled
  • SSH x40
  • Moroccan Nightclub x25
  • Sumo Squat x30
  • Hillbilly Walker x30
  • Got some good stretching in Right over Left for a 10 count and switch Left over Right for 10
  • On the 6
  • LBC x20
  • Flutter x20
  • Chopsticks x20
  • Stretching 10 counts, right leg flat left knee to chest, switch left leg flat right knee to chest

Mosey across the street to the football field and partnered up to have someone push us through the next exercises

The Thang

Cones were preset about 20 paces to the first cone then 10 to each cone to total 5 cones

Suicides along the cones ending at the final cone with an exercise incrementing 5 each time, so the final step would be a 25 single count

  • Round 1: Overhead claps
  • Round 2: Calf Raises
  • Round 3: SSH
  • Round 4: Plank Jacks – tested how cold the grass was in case I had to Omaha the upcoming bear crawl

Gifts

Al Gore circle

Tangible gifts certainly give people a sense of belonging and friendship throughout this holiday season, but what intangible gifts do we have as HIMs that we can share with others, PAX or not, at any time in the year?

I love to pack trucks, maybe even thrive on the experience. To date I have packed 96 homes into trucks for families moving or student camp for hundreds of kids and have enjoyed every minute of it. Primarily because it seems to be such a stressful time and a dread for families and friends, that my experience with it becomes a huge relief for them.

We switched between honeymooner and downward dog while the other PAX shared their intangible, practical gifts that they gift to others.

More Thangs

Stayed partnered up for Doras, bear crawl to first cone, cumulative partner single count exercises

  • 50 merkins
  • 100 LBCs
  • 150 squats
  • 200 seal jacks

A few 10 counts were needed to save the poor calf muscles of those involved

Then we took a mosey back towards CoT and took the long route down the main road. Stopped for some hills by the baseball field.

3 sets of 5 hills with an exercise each time you get back to the top

  • Set 1: 20 dips
  • Set 2: 20 calf raises/dips on the curb
  • Set 3: 10 merkins

Long sprint around the parking lot for some people’s choice AbLab

Name-o-rama

Announcements READ YOUR NEWSLETTER!!!!

Prayers/Praises

Coffeteria at Bagel Boat (better than Dunkin Donuts, you guys are crazy)

TClap |
4

JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

TClap |
3