Inappropriateness got heavy at the swamp

8 Men must have not read the Twitter insult by ChaChing and posted to The Swamp for the inappropriatness that is YHC.
Pulled into launch at 5:15 and started immediately into a detailed disclaimer before challenging the PAX to get uncomfortable. The goal was simple: get uncomfortable in order to get better. Ask the PAX to move random heavy things from starting location to other side of AO. Sounded simple enough on paper, mumble chatter confirmed it was much harder than originally planned. Had to make a pitstop half way to get in a quick “Circle of Hump” and two rounds of “Circle of Merkins”. Once in front of Michaels PAX dropped coupons and attention for focused on wonderful list of exercises written in parking spots:
One person per spot with 6in plank hold member being the timer. Exercises were:
– 45 degree lunges
– dot drill
– curls with a coupon of choice
– overhead shoulder press
– spider merkins
– jump squats
– shuttle run
– 6 in plank hold
– burpees
– Mike Tysons

Made it through one round of exercises before calling a coupon less jailbreak back to COT for some cha-cha merkins to keep the serratus shredded.
Count-A-Rama
Name-A-Rama
Announcements and prayers

NMM: Not gonna lie coupons got heavy quicker than expected and at one point was questioning if all PAX were going to make it, YHC included. Greatfull for the motivation and harassment from the PAX to push it and encourage each other to embrace the shared suffering. I’m always trying different things in an effort to challenge everyone to get outside their physical and mental comfort zone BC I feel that’s where true growth occurs. It would be much easier for YHC and probably the PAX to roll through a typical bootcamp beatdown but I enjoy switching things up and hope the PAX doesn’t mind. Thanks again ChaChing for the opportunity.

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Stairway to Burpees

11 Pax came out to Quagmire. YHC managed to catch the prerun on their second lap after setting up some cones.

There was a full disclaimer given and we mosied in front of BB down to HD.
COP
Imperial walkers x 20
MNC x 20
Squats x 20
Peters Parkers x 20
Hill Billy walkers x 20
The thang
An oldie but a goodie.  YHC had 12 cones set up, and pax picked ast cone did the exercise listed and then ran a lap around the parking lot, including the stairs, and on to the next station.  Every stair climb a burpee was added at the top landing.
Cones: Merkins x 20, CCD x 20, jump squats x 30, LBCs x 30, OHP w/CB x 20, curls w/ CB x 25, Bent over rows x 20, Freddy Mercuries x 30, calf raises x 30, lunges x 30, Peter Parker’s x 30, crab cakes x 30… And another I can’t remember.
Managed to get back to COT in time with the CBs.
Thanks Jedi for the opportunity to lead.
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Iron PAX Challenge – Week 2

This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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Running in McDowell Park, watch out for Pumas!

Tuesday morning.  9 guys showed up.  We went for a run in McDowell park across the street from Palisades Elementary.  I told the guys to keep turning right.  So we hit the 4 roads that travel down into the park.

Ran back, a few went around the school, three of us went on the back paved trail loop behind the pond. Strava tells me we did 4.5 miles.

~ Fin

Royale

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Sweatin’ With an Oldie: DaVinci at Quagmire

https://youtu.be/0H6KtpAaCio

It was great Q-ing at Quagmire this morning. We had a dozen (12) post including an FNG. For his benefit, I reviewed F3’s mission as well as our 5 core principles. Add to that the disclaimer and we were off.

The Thang:

Mosey to parking lot in front of Old Navy

COP
SSH x 20
Windmills (Abe’s cos I’m old) x 10
Moroccan Nightclubs x 20
Low Slow Squats x 15 DC
Merkins x 10 DC
Downward Dog (stretch the calves) Honeymooners (the back)
Mountain Climbers x 20 DC
LBCs x 20 DC

Mosey to back of Valvoline to hill

Jacobs Ladder
10 Merkins at bottom/1 Squat at top

Mosey to stairs/raised patio near fountain

5 up and over laps with Bones setting the pace

Mosey to Fountain/Roundabout

Dirty McDeuces
All exercises in cadence
Do all 4 exercises, run lap around traffic circles at either end of parking area

20 Merkins
20 Lunges
20 LBCs

20 CDDs
20 Squats
20 Freddys

20 Ranger Merkins
20 Reverse Lunges
20 American Hammers

Walked over to fountain, found some bench

20 Dips OYO

2 min jog to COT for name-a-rama

Welcome FNG Regal.

Thanks to Jedi for the Q.

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Golden Corral Shovel Flag Hand Off

We had 20 Combined for the Boot Camp  and Ruckers.

Boot Camp Work Out:

Mosey behind shopping center and circle up:

15 Imperial Walkers, 15 Mountain Climbers, 15 Wind Mills, 15 Peter Parkers, 15 Parker Peters, 10 Merkins and 15 CDD

Mosey to hill:

On Guard Rail do 14s: 13 Derkins and 1 Dip; 12 Derkins and 2 Dips…………..to 1 Derkin and 13 Dips

Mosey to Hill:  Backwards halfway  up hill then run forward- 20 Sumo Squats down the hill then alternating lunges until the 6 is in and then 10 in cadence as a gaggle.  Rinse and repeat x2.

Mosey to roundabout and lunge walk to entrance of the shopping center.

Mosey to parking lot: Backward run to first island then turn and forward run at end of parking lot do 25 CDD then run back….incline merkins until 6 is in then 10 as a gaggle in cadence.

Mosey to COT

It has been an honor to serve as the site Q.  Over the last couple of years I have seen a lot of faces come through and all are better for it.  I am excited to have my good friend Falcon Crest take over and you will see me there on a regular basis.

Remember that the next step is to get involved in volunteering in our area.  Children’s attention home and paradise both need volunteers.  Make the next step in leadership and you will not regret it.  Falcon Crest is a man doing that not just within F3 but also at CAH.  Thank you buddy!

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Jedi’s Post-iversa-Q

You would think that I’d have some sort of snarky intro to open my backblast for my anniversary Q. But, writer’s block. I blame peanut M&M coma. #keepingitclydesdale

YHC was pleasantly surprised when 11 PAX joined me in the gloom for my poorly hyped celebration. I blame the site Q…  Special recognition goes out to Phish, who is in town for the training YHC runs for his job. Poor soul didn’t know he’d be seeing me in the gloom before putting up with me all day. Anyway, the disclaimer was given and we jumped right into our warm-up. SSH, low slow squats, Moroccan night clubs, and windmills were all done in cadence to some forgotten number before we rolled out.

When I was EH’ed a year ago, my very first post was to a running AO. I hate running (shocker, I know), and at that point I hadn’t run in well over a decade. Not intentionally, anyway. Copperfield gets credit for bringing me out, and since he was training for his marathon, we did a lot of running for my first week. So, to commemorate my first post, we went on a run around Rivergate, working out to right around one mile (we cut out the full loop done for pre-runs, which is ~1.6 miles). Final destination: the fountain.

Mini Moleskin 1

My first big takeaway from jumping into this F3 thing was, you have to put yourself out there and do the uncomfortable thing if you’re going to get better. I hate running, but more than that I hate getting vulnerable and walking into a new situation where I may or may not be accepted. The first couple weeks of posting were more of a mental battle, trying to get over myself, step out, and meet some people because, let’s face it, I had no friends. I wasn’t going to make friends by sitting on my six, so I had to do the uncomfortable thing. Like running. Or meeting a group of guys I’d never met before in a dark parking lot in the wee hours of the morning.

Back to the workout…

Next to the fountain were 10 balloons (taped to cones so they didn’t blow away). Inside each balloon was a card with an exercise and a number of reps. Pretty simple here: pop a balloon, the group does the exercise for the given number of reps, then we all run a lap around the parking lot. Originally the run was around the traffic circles, but that got shortened after the second round.

Exercises completed:

  • 100 hillbilly squat walkers
  • 1000 burpees
  • 400 jump squats
  • 700 squats
  • 500 diamond merkins

Reps were evenly distributed among the PAX, but those completing their reps first were encouraged to pick up reps from those still working. As a team, all reps were completed, with probably some extras thrown in for good measure.

Mini Moleskin 2

After surviving the first couple weeks with F3 last year, I realized that this group was special. It’s been years – probably at least a decade, if not longer – since I’ve had a group of guys who are willing to step in and help out in a moment’s notice, with pretty much anything. Guys who are willing to encourage you, push you, or be a total idiot with you. We aren’t in this life alone, and F3 is a tangible example of that reality. We aren’t made to do it alone, so stop trying, get over yourself, and reach out. There are people around ready and willing to help.

Back to the workout…

With just a couple minutes left, we had to get back to COT. We could run (blech), or we could partner carry. Having recently dropped weight through the generosity of food poisoning, I wasn’t as burdensome as I have been in the past. Nevertheless, Witchhunt took one for the team and carried this Clydesdale halfway back. I lucked out in that deal, as he weighs maybe 160 pounds. All PAX gathered at COT for a final word.

Mini Moleskin 3

In addition to having a group of guys around to help out or be an idiot with, the community here goes deeper than that. These guys are willing to step in and carry your burdens when you can’t. We have PAX in our region who have gone through some awful experiences, just in the past year. Watching the community step in and do for them what they can’t do for themselves at their times of greatest need has been incredible. We can carry each other in a workout, but it’s something entirely different to carry each other through the hardest times. It is an honor to be able to be a part of this.

It’s not about the workout. It’s not about ourselves.

It’s about our brothers.

This is why we do it.

And this is why we give it away.

There were announcements. Read your newsletter.

As for prayers, here were a bunch, but the big ones I remember are recent friends and/or family members of PAX who have died of cancer. Pray for those left behind as they mourn the loss yet continue on.

Thanks to all the PAX who posted with me this morning, and for those who didn’t post but have been a part of this journey. It is an honor to get to serve you.

Jedi

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Lots of balls at the Swamp!

Short notice Q for the swamp bootcamp this morning could very well be my last before I move to Everett Washington. A lot of Ruckers, only 5 of us for the boot camp.

Thang:

COP

mosy to target balls for the main event:

one armed merkin each arm and a regular merkin at each ball, running between each

15 squats and bear crawl to each ball

5 burpees and lunge to each ball

10 monkey humpers and crabwalk to each ball

last thing we did I beleive is a variation of belching, sprint to each ball and drop to 6 inches, sprint forward and repeat when Q says go. That one actually was pretty intense.

Kept things simple but painful.

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Taters beat down

23 Pax, 19 for Bootcamp and 4 Ruckers

Welcome FNG Mill-Billy

It’s been a while since Tater had the Q and he did not disappoint!

He gave the disclaimer and we were off to mosey, Toy Soldiers, Butt Kickers, Knee to chest, Karaoke

COP Did a few exercises here to get nice and warm before we mosied over to the fountain and partnered up

Dora 1-2-3-4 100 Derkins, 200 Step-ups, 300 Dips, 400 LBC one partner ran the loop while the other partner did the exercise

We got through one full round and started our way back down before we stopped and returned to the COT area to do a little Ab-Lab

Excellent work! It was not an easy workout and we were all challenged!!

Great work Tater and the PAX!!!!!!

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