Pantheon Pain

When Bear Grylls calls for a Q, Lutefisk answers. Except I forgot until the night before with no Worship Planning reminder.  Good thing I led a workout in February that was a coin flip.  If the coin was heads, we did X.  If it was tails, we did Y.  Well, we never got to do the other side of that table.  So today, we did.

Warm up music brought to you by Bear Grylls followed by a brief disclaimer as we watched a truck come in hot.  Who could it be?  Unrecognizable.  Oh, enter Hat Trick, after a year of absence, he decided to work out with F3 instead of the Baxter Y.  Welcome back & kotters, brother!  This reminded me of how important the 2nd F is.  Like Sky Q, F3 is always gonna be here for us.

Warm-O-Rama:
18 SSH
28 Ass kickers
18 LSS
28 Mtn climbers
18 Head Shoulders Knees & Toes (taps, each hand, in plank/CDD position)
22 Gorilla Humpers
9 Ankle Grinders (much confusion on this one.. too early for brain participation)

Mosey to side of TCES for wall work:
Shoulder Taps – 20 each hand
Ascending Testicles – 10 counts each starting at 30 degrees, then 45 degrees, then 70 degrees, then BTTW
Wall sit, one at a time run 50 yards and execute 10 jump squats each

Indian run to front of school for some of the thang:
Partner up for Dora 1-2-3 (merkins-LBC-squat), run the length of the parking lot
This is where pothole thought it was our last run, so he challenged YHC to AYG.  Thanks a not lot… we still had 2 more to go!
On the last one, Cable Guy challenged YHC to AYG.  Seriously?! #disrupters #respect

Bear crawl about 40 yards and crawl bear back for our finale, the swirly:
Either you got them or gave them in high school. The head in the toilet #flush
Except in F3, partner holds ankles and lifts straight up (ok, more like a keg stand). 5 Derkins, flapjack.  5 more, flapjack for a total of 10 each.  Broad jump to COT.

Announcements, Prayers and Praises, BOM. Thx BG for letting me induce some pain this AM.

TClap |
0

The Ranch

Disclaimer

Mosey around parking lot doing various dynamic stretches/warm ups.

Circle up for warm ups- 20 SSHs, 10 merkins, 10 peter parkers, 10 Morakin night clubs.

Mosey to picnic benches 10 step ups, 10 dips, 10 single leg squats (each Leg), 10 derkins, hold plank for the 6 to finish. Drop to 9 the next set until we get to 1.

Mosey to playground- 5 strict pull ups 10 in and out ab crunches on the swings. drop 1 rep on each pull up until you get to 1.

Mosey to middle school parking lot partner up. run 1 lap opposite direction from partner half way do 10 alternating push up and clap. Run other half 1 partner chair sit while partner does 10 air squats. repeat 2 sets.

Mosey to middle school wall. 15 Balls to wall peter parkers 20 second wall sit. 10 balls to wall peter parkers 10 second wall sit.

Mosey to front of school same partners wheel barrow 1 partner to end switch and go back.

Mosey to COT.

Announcements- fast 5, family ruck

Prayers and praises- Our country ( the people and the natural disasters going on), PAX looking for work, families.

 

 

TClap |
7

5 Year Anniversary Convergence BB

Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

TClap |
16

OIB Sandy Dora

The Twitter machine is a powerful tool for those that have an F3 addiction and are away from home. We WILL find each and make each other better even when on vacation.

7 men assembled in the parking lot of the Ocean Isle Beach ice cream shop at 7:30, a much later hour than we are all used to for a weekday first F event. It was previously agreed on the Twitter machine that Udder would take the warm up and the 5 MOM, and YHC would cover the Thang.

Udder provided a text book disclosure and we were off on a mosey. He took us over to the police department parking lot which offered some very welcomed shade.

  • SSH x20
  • Good mornings x15
  • Monkey Humpers x15
  • Windmills x10
  • Imperial walkers x15

The Thang:

YHC took over and we were off a mosey toward the grassy/sandy parking lot at the pier. On the way someone shouted out that they saw an F3 shirt running towards us. It was Screen Door who said he was late but it turned out that was because he had also posted at the North Myrtle Timeshare boot camp…..LIKE MEN DO.

Started off with a merkin shuttle run to get the heart rate up. 5 merkins at the starting line, run about 30 yards out, drop for 5 merkins, run back to the start, run about 60 yards out, drop for 5 merkins, return to the starting line, run 100 yards out, 5 merkins, back to the starting line for the final 5 merkins.

Partner up for Dora 1,2,3.

Parters together completed

  • 100 Bombjacks
  • 200 Squats
  • 300 Alternating shoulder taps counting only the right shoulder

While one partner was completing the exercise the other partner was running out and back about 60 yards.

Counted off a couple of 10 counts and then a slow mosey back to the shade of the police station.

One partner held an elbow plank while the other partner completed 8 burpees while jumping over the planking partner after each burpee. Completed a short People’s Chair and handed back over to Udder.

Mary:

  • Body Destroyer (10 count) – this was a new one for Birdcage and I but we agreed this was coming back to The Fort. Birdcage announced that he had already mastered perfect form on this “exercise” that entailed laying flat on your back in an “X.”
  • LBC x20
  • Freddie Mercury x15
  • Song “My Sharona” by the Knack. Start in Superman and switch to Banana/Dying Cockroach when you hear “My Sharona.”  The song is over 4 minutes long!!
  • American hammer x15

It was great to meet a group of guys from multiple regions.  Definitely proof how strong the PAX are everywhere.

Announcements:

  • Screen door has the Q at Timeshare in North Myrtle
  • Same group will meet at OIB Ice cream shop at 0630 Thursday
TClap |
0