Ballroom with Fogerty VQ in the Fort!

Had a little co Q action going on at the Ballroom.  YHC did the disclaimer and a brief intro on the words of the month Worry/Anxiety.

Off for a short mosey around the parking lot.  Didn’t take long for the complaining to start about the mosey.  Circled up for a quick warm-up:

SSH, Merkins, Mtn. Climbers, Imperial Walkers, Moroccan night clubs, Yoga stretching etc.

Turned it over to Fogerty for the good stuff.

The ThanG :

Word of the Year for Fogerty :  “ Grateful” – my goal is to be reminded daily – to be grateful for what I have each and every day and never take it for granted!

Here we Go!!  (Trying to Keep  “ Moderate” in mind….. )

Extension Ladder  : (football field locked : modified to parking lot  – made the Mosey between “rungs”  a little bit longer……but the lack of Chatter during the sets showed the Pax were focused!

First Rung :   Sets of 3:   Squats : consisting of  5 count   / 10 count / 15 count –– mosey to –  Second Rung :  Merkins : 5 /10 /15 – Mosey back to first Rung

Extend Ladder

Add a Rung  :  Sets of 3 :   Squats : consisting of 3 count / 6 count / 9 count – Mosey to Second Rung  : Merkins 3 / 6 / 9 – Mosey to Third Rung :  Bomb Jacks 3 /6 / 9 – Mosey back to First Rung

Extend Ladder

Add a Rung : Set of 2 : Squats : consisting of 5 count / 10 count  – Mosey to Second Rung : Merkins 5 / 10  – Mosey to Third Rung : Bomb Jacks 5 / 10  : Mosey to 4th Rung : Burpees 5 / 10 – Mosey back to Bottom of ladder – recover

Mosey back up to the Parking lot – front of School – : Partner up

100 Derkins

100 Dips

100 Step ups

One partner took a lap while other Pax knocked out as many reps……till they reached the goal :

Turned it back over to Bass for the last five minutes….  Did some Mary and CakeBoss finished us up with some Mac-tar-jis.

Thanks for the Opportunity!

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Taking it easy at the Golden Corral

After two Qs last week, YHC’s creativity was all but spent. Nevertheless, when Old Bay asked if I could fill in for Boeheim, I agreed to help. I still have that Twister spinner I made for a previous Q, so I already had something “prepared” in case I didn’t have time to come up with something new.

Not being satisfied with repeating something, I decided to at least update the board a bit (and tried cutting off a finger in the process, so ignore the blood stain if you see it). This will come in handy later, but I’m getting ahead of myself.

14 cold-ish PAX (well, 13, as Cake Boss came rolling in late) posted to Golden Corral before dividing up – six to ruck with Mainframe, Old Bay to run by himself, and seven for the bootcamp. Disclaimer was given (probably my best yet), and off we went. The first couple minutes of the mosey around to the back parking lot were spent explaining what we were not doing: no somersaults, no inverted burpees, no flips, etc. Apparently people get concerned when they find out it’s a Jedi Q. Incorporating knees to chest, butt kickers, and karaoke, we wove around until we found a good spot in the corner of the back parking lot to warm up a bit.

COP/Warm-up

My warmups are getting a bit repetitive, but it seems I feel the need to stretch the hamstrings and open the hips with:

10 windmills IC

10 low slow squats IC

10 hillbilly walkers IC

10 merkins IC

Downward dog with cross body ankle grabs (probably the weirdest move of the day)

Not feeling quite warm enough, we moved over to the curb for some dips and crab cakes, Jack Webb style: one dip and four crab cakes (single count, with hands on curb), all the way up to ten and forty. Our shoulders got nice and toasty, though there were many modifications including a fully-seated version of the crab cake, but since Cake Boss has 60 pound weights at the end of both legs, grace was extended.

Shake it off, then mosey around to the front of Harris Teeter for the remainder of our fun.

The Thang

As mentioned, the Twister spinner made a reappearance for today. Basically, spin the spinner, do the exercise as prescribed, then run across the parking lot to the stop sign and back. Rinse and repeat. The exercises:

Two Arms

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

One Arm

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

Two Legs

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear Crawl

One Leg

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear crawl

The first spin resulted in one-arm merkins, which was a real crowd pleaser following the Jack Webb dip/crab cake combo. That, and they’re one-arm merkins. Other exercises completed include burpees (normal, one arm, and one leg), donkey kicks (normal and one leg), dips (normal and one arm), bear crawl (just normal), squat jumps (normal), and merkins (normal). I can’t remember the order, but it was pretty balanced, and there was a lot of running involved, ending with a quick run to COT to meet the ruckers and runner.

Announcements

  • Read your newsletter
  • Yeti is coming up. Sign up and do it.
  • February second Tuesday lunch will be at Pasquel’s (with either a hard or soft q sound, depending on who you ask) rather than Fort Mill BBQ.
  • Maybe some others, but Decibel was in a hurry.

Praises and Prayers

  • ChaChing’s grandpa passed away over the weekend, so prayers for the family and ChaChing and his wife as they travel north today.
  • Cake Boss’s thirty-something plumber Jason had a stroke (and answered the phone in the hospital)
  • Decibel’s son’s classmate Violet has meningitis
  • Prayers for the community in light of recent events

As always, it was an honor to lead these men, and you can ask any of the bootcamp guys – it wasn’t bad. You need not be afraid of a Jedi Q. We don’t always do weird inverted stuff. Sometimes I need an easy day.

-Jedi

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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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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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The Ballroom_ Moon River and some CakeBoss!

6 PAX joined YHC at The Ballroom on this 12 degree morning. We all have a choice and if we think its cold outside, you need to ask yourself what is colder….the temperature or leaving your brother alone at an AO? I know some are sick and injured, but its also the easy choice to stay in the fartsack….I been there. However if you are choosing the easy route each day…..when faced with two tough choices you won’t be prepared. Yes, posting with your brothers in cold, rain miserable conditions…..makes you better prepared. 5 years of this, I can tell you that making the hard decisions and converstations that I don’t want to have but need to have…..have come easier because I posted with my brothers in all conditions.

Enough on that!

The Thang:

Immediate COP:

  • SSHs
  • Low Slow Squats
  • Moracan Night Clubs
  • Merkins
  • LBCs
  • Parker Peters

Mosey to school benches

  • 2 x 15 derkins
  • 2x 20 dips

Mosey to side of school

  • People’s Chair
  • Each PAX run around set of cones, until all complete

Mosey to football bleachers

  • Gaze at Super Moon

Mosey to endzone of football field

  • Run field to cones on field an do exercise to reps of yard marker 10, 20, 30, 40, 50
    • Run to 10 – 10 burpees and run back to end zone
    • Run to 20 – 20 donky kicks and run back to end zone
    • Run to 30 – 30 Merkins and run back to end zone
    • Run to 40 – 40 Lunge Hops and run back to end zone
    • Run to 50 – 50 Sumo Squats and run back to end zone
    • Run to 40 – 40 Ski Hops and run back to end zone
    • Run to 30 – 30 Wide Arm Merkins and run back to end zone
    • Run to 20 – 20 Leg Lifts and run back to end zone
    • Run to 10 – 10 Inch Worm Merkins and run back to end zone

On 6

  • Freddy Mercury’s
    • Bearcrawl to 5 yrd line and back
  • Rosalitas
    • Bearcrawl to 5 yrd line and back
  • Hello Dollys
    • Bearcrawl to 5 yrd line and back

Mosey to COT

  • Moracan Night Clubs
  • Squats
  • SSHs

YHC talked to the guys about not waiting for the calendar to flip, the next day or year but choose to make the changes needed in your life. Do it now! Get started on getting better now and don’t wait. Especially if you need to know Sky Q. I made the decision to put him first in my life and all other areas have benefited since making that change…..and not waiting to do it. Get better today and don’t hesitate!

  1. Joe Davis run Saturday with warm up at 0715
  2. 1/12 convergence at Baxter Harris Teeter 3rd F after
  3. Yeti 2/24

Prayers:

  1. Kids, patience, health, injuries, being better men and leaders in our lives

Thanks Short Sale for the opportunity

Cake Boss

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2017 Clave Boss 5k/10k & Christmas Convergence

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – http://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – http://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Pantheon: 45min Plank…..can you do it?

It was forecast to be 100% rain at 5am and when I let the K-9 out at 4:40, it was not raining. Thank you Sky Q!! It drizzled on and off but no downpour. I was glad to see 7 PAX arrive so that me and Fish Stix did not push each other to the point of Merlot splash. Was nice to have even number of 8 because I’m a little OCD and like even numbers.

Away we went after the disclaimer and other chatter….

Mosey to back of school and form the letter “L” under the over hang to stay dry…..one time its drizzling

  • 20 SSHs
  • 10 Windmills
  • 20 Squats
  • 10 merkins

Mosey to swings

  • 20 swing crunches
  • 10 Inch Worm Merkins
  • 2 rounds

Mosey to road behind school (rain stopped)

  1. Run 100 yards, do 100 SSHs, Run back and plank for 6
  2. Run 75 yards, do 75 Mtn Climbers, Run back and plank for 6
  3. Run 50 yards, do 50 LBCs, Run back and plank for 6
  4. Run 25 yards, do 25 Merkins, Run back and plank for 6
  5. Run 10 yards, do 10 Burpees, Run back and plank for 6

Mosey to far side of school and form “L” again drizzling again

  • Lazy Dora 1,2,3
    • 100 Merkins – Partner 1 Planks, Partner 2 does 10 reps and switch back and forth
    • 200 LBCs – Partner 1 Planks, Partner 2 does 20 reps and switch back and forth
    • 300 squats – Partner 1 Squat Hold, Partner 2 does 10 reps and switch back and forth

Mosey to front of school find grassy spot

Jack Webb Plank Jacks

  • 1 merkin, 1 plank jack: 4 overhead claps
  • 2 merkins, 2 plank jacks: 8over head claps
  • 3 merkins, 3 plank jacks: 12over head claps
  • 4 merkins, 4 plank jacks: 16over head claps
  • 5 merkins, 5 plank jacks: 20over head claps

COT:

We talked about some of out favorite things about Christmas. Some of them were Cards, giving gifts, smiles on kids faces, being with family and my own was the peace and quiet on Christmas Eve was always my favorite…..away from the chaos of life.

We live in scary times; loss of jobs, marriages are tough, kids are angry or depressed, war, terror, fires, hunger, division and illnesses. No different than 2000 years ago in Bethlehem when the king was killing people at will and the roman soldiers were occupying the land and it was intimidating and scary. However they whole point of Jesus coming on Christmas was to remove fear. Believe in him and know the peace he brings and be confident that he has your back and you wipe fear from your future.

Humbled and honored to lead. Thank you Fish Stix!

Cake Boss

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Milkshakes at Tomahawk

I love a good Twitter Storm… a little chatter and we had a pretty strong showing for a Monday. Milder weather probably didn’t hurt anything either… Let’s get to it:

Warm up lap around the outer loop of the parking lot

Circle up in middle of lot:
10 x windmill
10 x merkins
10 x squats
15 x SSH
10 x Moroccan Nightclubs

Grab your bell and go around school to small back parking lot.

AMRAP is the name of the game today… As Many Reps As POSSIBLE… You define possible for yourself, but I 100% promise you are capable of more than your mind thinks you are.

Very simple… 40lb. Sandbag is hoisted on to a Pax shoulders, and he runs about 150 yards down and back. This man is the timer. Do the exercise on the cone until the sandbag runner gets back, then rotate to the next cone.

Cones:
Curls
Goblet Squats
KB Front Hold
Flutters with press
Clean and press (L then R)
KB Swings
Around the World (or Slingshot)
REPEAT

NMM:
If you want to know what’s in a man’s head, watch his actions for a bit… We will eventually always betray what is inside us. I had hard work on the mind over the last few days, so I attempted to bring it to the Pax. After a couple rounds, though, I think I had quitting on my mind… I gave some inspiring blah, blah, blah at the start about working hard and how we were going to do as many reps as POSSIBLE, and how we should push and so on and so on… I ran fast when it was my turn… I lifted the heavy things… but I didn’t do it with the intensity and purpose that I knew I should/could have… I keep saying, “The hard work of this world will not be done by weak men.” I know it’s true, but I think I’m not even close to strong enough yet. Fortunately, I don’t have to be yet.

Helmet, out.

 

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Ballroom Beatdown

So as I stepped outside this morning my first thought was “this is 44 degrees?” As the wind cut straight through my workout gear.  I was cold…so I guess we need to keep moving to stay warm.

At 5:15 sharp we stared off with a mosey down the entrance road to the bend by the field for our warmup. The warmup consisted of the following, all in cadence:

  • SSH – 15
  • Imperial Walkers – 15 (in honor of the new Star Wars movie coming out this week)
  • Move aside for a better late than never greatly missed kotter, Uncle Cracker (who EH’d me into F3 just 10 short months ago)…treated with a wave
  • Windmills – 10
  • Low Slow Squat – 10

Then it was time to mosey around to the wall at the back of the school for The start of The Thang

  • Everyone grab some walls for The People’s Chair as each PAX took their turn with a 10 count
  • A little talk about the word of the month, Gifts
  • Balls to the Wall in the same fashion as The People’s Chair…each PAX with a 10 count (the counting pace was MUCH faster this time around…Hmmm)
  • A couple of 10 counts to recover
  • Another round of People’s Chair, same as before
  • Another round of Balls to the Wall, only this time a single count like when we count off at COT

Mosey across the bridge to the football field and partner up…size does not matter

For a series of 3 exercises one PAX will stay in the end zone while the partner runs to the 50 yard line and back, then switch.  Plank for the six.

  • LBC’s
  • Merkins
  • Flutter Kicks

Break

  • Carolina Dry Dock’s
  • Hello Dolly’s
  • Wide-Arm Merkins

We still had some time left, so it was perfect for a little Reince and repeat.  The only difference was on the last set of 3 we ran to the 30 yard line, but ran back at 75%

After a couple of 10 Counts I had one more beatdown attempt.  We all lined up on the goal line, and ran to the 50 yard line like normal, then continued to the other goal line at full out sprint…100%.

Took a couple 10 Counts and did the same thing back to the other goal line.  At this point I was so close to passing out, I honestly don’t know how any of the PAX was doing.  I just know they all beat me back to COT!

Mosey back to COT for a few minutes of Mary where we got the following exercises in (Probably a few others) all in cadence:

  • Mahktar Jai – 10
  • Side Stradle Hop (Twister style) – 10
  • Peter Parker – 10
  • Superman’s
  • LBC’s – 10
  • Imperial Walkers – 10
  • Morrocan Night Club’s – 15

Name-o-Rama, Announcements, Prayers and Praises

Then off to the cars…

Smithers….Out

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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