Be Still

18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)

SSH

10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5CDDs x15 + Bombjacks x10CDDs x10 + Bombjacks x15CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home

COT

NMM

Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…
Be.

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

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6

A Primer on The Mission and Principles of F3 served with a side of pain.

Another day at The Ballroom dawned clear, cold and windy. Kept the Shovel Flag in the trunk for fear it would be blown away. Excellent mixture of veteran and new pax were ready to get warmed up and take on the Weinke. Think that we got some Pax scared away from Jedi’s Q at Golden Corral.

Mosey around the school for  COP:

  • Windmill* 10
  • IW * 15
  • SSH * 20
  • Merkin * 10
  • Squats * 15
  • Plank-O-rama
  • DIAMOND MERKINS *10

Mosey to hill between PKES and PKMS. Word on the Misssion of F3: For our NEWER PAX: WHAT IS THE MISSION OF F3? PLANT, GROW AND SERVE MEN’S SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.  The Nation is here to serve the Pax not the other way around.

Partner up FOR MODIFIED DORA 1,2,3

P1 RUNS TO TOP OF HILL, P2 DOES EXERCISE

54 Donkey Kicks TOGETHER with your Paartner, 108 MERKINS, 216 LBCs, 324 SQUATS. PLANK ON THE 6

Mosey to wall- Word on the  Core Principles of F3:

  1. Free
  2. Open to Men of all ages, fitness levels
  3. Outdoors, rain or shine
  4. Peer Led
  5. Ends with a COT

Peoples Chair while each Pax does 5 Bombjacks. Mosey to field-partners do 20 leg throws, 20 cherry pickers, 20 Big Boy sit ups (ouch)

Circle up for some scorpion dry docks & Jack Webb.  Back to COT and a word on one of my favorite F3 themes- PROVERBS 27:17-AS IRON SHARPENS IRON, SO DOES ONE MAN SHARPEN ANOTHER.

The camaraderie and banter among the Pax today was great to experience. Never hurts to remind the group how this crazy thing called F3 came to be and, more importantly, what it stands for. Always a pleasure to lead even when the Q-drenaline means a night of fitful sleep.

This is Short Sale bidding you a pleasant adieu.

 

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3

Slowburn – Pain Stations +

25 PAX gathered at slowburn for a saucy workout.  We gave a quick disclaimer and welcomed 2 FNG’s.  It wasn’t long and we headed out for a short mosey.  We circled up and I turned over the warm up to Fogarty for his V Q.

Fogarty started us off with some of the usual:

SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)

Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.

On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.

We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:

Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers

Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks

Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters

Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.

Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.

Thanks for the opportunity to serve!

Bass-o Out. <><

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6

Laces In – Not for the weak minded or those that are hungry!

4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Post Snow Cold Burn

11 at SlowBurn … label me disappointed, is it the cold? Is it the snow on the ground? Prepare Yo Self, put on some mittens and a cap and get out here … please (apparently I don’t say please enough)

Filling in for an injured PAX …

The Thang:
Mosey down the hill and circle up. Reps were 10x or 15x (sprinkled in 25s for OH Claps & MNClub). Burpees (1 or 2) in between each exercise after the first few were in the books. Windmill, Imp Walker, Plank-o-Rama (stretch it out), MNClub, LBCrunch, HR Merkins, Hillbilly Walker, OH Claps, Dying CR, CDDock, LSSquat, MNClub (yes, again), Freddie, Travolta (14 burpees in between).

Mosey to the lot on the other side of Lowe’s, run from the wall to the other side of the parking lot doing 7s, 1-6,2-5,3-4,4-3,5-2,6-1. Burpees and HR Merkins. Back to the wall … sit while the two ends pop out, do 2 burpees and return to the wall, until the ends meet in the middle. Recover. Back to the wall, everyone Bear Crawl from one end to the other. Recover.

Mosey to the front of Lowe’s. 3 station suicides.
Run, Shoulder taps 2ct x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, Monkey Hs x10, run back

Back to the big lot for some cool down, stop on the way for calf raises, 10x forward, 10x point in, 10x point out, OYO. Big lot … Squat, Mahktar N ‘Diayes, OH Clap, LBCrunch ….couple more ?

Indian Run back to COT

Looks like we made it,

Barry Manilow

 

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Looking like roosters at The Coop

The night prior, the kids were giddy with school closure glee. The anticipation of snow, whether it would accumulate or not, had us PAX feeling like little kids the night before Christmas. Would I be able to make it? Who else will show? I do not want to let my brothers down, so I will set the alarm and brave what lies ahead. These are all thoughts that we have each and everyday. What is it that keeps us coming back? That may be different for each and everyone of us, but I do not it does involve the brotherhood and the bonds we form in the gloom. How do we form those bonds? Is it by all three F’s…yes, but I think it has to do with pushing yourself and getting the satisfaction of seeing you can still do “it”, but even more so, it is seeing your brothers go through the same challenges. You know what your brothers are going through, there is a shared understanding, which is what gives us all common ground no matter your background, upbringing, challenges that are currently in your path, we know that when we are they together, pushing one another, we all get better together.

16 of us were there mulling around, some taking the BEYOND pill, others thinking that they were making an “easy” choice maybe, were in for pushing themselves with either decision, to push themselves on this snow day.

7 of us took off for a dynamic warmup of mosey, high knees, butt kickers, lunges with a twist, and a COP. When the main dish was revealed, we knew it would be tough, we knew it may not be fun, but we did know we would need to push each other.

Main course. The Michigan.

10 x 100 yard dash – Then 10 reps each of Merkins, Squats, Dying Cockroach
9 x 90 yard dash – Then 9 reps each of Merkins, Squats, Dying Cockroach
8 x 80 yard dash – Then 8 reps each of Merkins, Squats, Dying Cockroach
***** progress to the end in the same sequence
1 x 10 yard dash – Then 1 rep each of Merkins, Squats, Dying Cockroach

That was a fun, hope you all enjoyed it!

Mosey to COT.

Close out with prayers.

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Footloose – Balmy weather

What a difference a week makes.  Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures.  Fortunately the rain finished up a few hours before we kicked things off at 5:15.  17 PAX were ready for a saucy challenge.  We started out with a mosey around the FBC parking lot Indian run style.  Towards the end it became quite comical with more mumble chatter going on than running.  So Ihad to circle up quickly to get back control.  We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers.  Then off for another mosey down to the Church of God parking lots.  We circled up again for a few additional paleo exercises while the six rolled in.

The Thang:

We started out with 4 corners, but made it crisscross style to keep the cardio going.  Do 1 exercise and go to then run to the next corner.  Once you finished the round plank it up in the center for a dealers choice exercise.  Then on to the next round.

Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Rinse & repeat increasing the reps to 20.  That was a big hit with the PAX.

Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Jailbreak back to COT for some mary to wrap things up.

Appreciate the opportunity to lead such a fine group of men!

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Just in Time

YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold.  It would have been a bad look for the Site Q to be late to his own Q.

The Thang

Mosey to the Band Parking lot for COP

Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.

Mosey over the parking lot loop at the front of the school for Dirty MacDuece.  4 sets of 3 exercises done to 12.  All in cadence.  Lap of the parking lot in between each set.

Set 1 – Merkins, Squats, LBCs

Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury

Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas

Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies

Mosey back to stadium parking lot for Mary.  Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes

COT – Announcements, Prayers and Praises.

Thanks to all that came out on a cold morning.  Your support is appreciated.

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Clydesdale Shuffle

We had 20 at Clydesdale’s for a balmy run.  A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop.  Sure it’s 5mi. I said if you add the little harvest Pt. road hill.  Well that was wrong. All in all it was 4mi. and some change.  I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill.  I did about 3.3mi.  Wasn’t feelin it.  Well it is Clydesdale’s ya know.  Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6.  That dude can fly.  That’s all  I got.

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