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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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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Moseying through life searching for your Rock

Eighteen men posted on a beautiful morning to make each other stronger in body and spirit.  I won’t try to capture all of the words of wisdom shared but get out there and post to engage…

The Message…  The bottom line of the messages given intermittently throughout the pain was around impact and finding your God given purpose and engaging in the Journey that will take you from where you are today to where God wants to to be, having an impact in the areas of the world he has called you.  Don’t just mosey through life smelling the flowers and then moving on to the next thing.

The Thang…

Mosey to the corporate parking lot where Shinguard started the morning with COP.

  • SSH x20
  • Squats x20
  • LBC x20
  • High Low Flutter x20
  • Worlds Worst Merkin x10 (Wide arm, Regular, diamond = 1 rep)  that was terrible

Mosey to the wall for some muscle up and donkey action.  2 sets (10 x 10 then 5 x 20)

Mosey to the top of the Hill for some hill repeats. x2  Run down hill and run backwards back up with 10 burps at the top.

Mosey to the grass hill with a forward bear crawl down the hill to the sidewalk

Mosey to the lower wall for some wall sits and baby dips while in sitting position

Mosey to the courtyard for wall jumps, derkins, irking, and dips with a few rounds.

Santina took over and rotated through a series of SSH, Carolina Dry Docks, Lunges, Moroccan Night Clubs, Seal Jacks and a repeated, slow, methodical rip your muscles out shoulder type of experience.

Moseyed back to COT for a couple of ab exercises then done.

It was an honor and privilege to Q and to Q with Santini.

CH

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Beyond Adversity

Adversity: A state or instance of serious or continued difficulty or misfortune  through showing COURAGE in the face of adversity. 

The Beyond workouts have been influential in pushing us all beyond our normal tendencies. As each of the Q’s created hard, meaningful, powerful workouts, the messages have been even more impactful. I dug deep into why F3 has been so impactful to me for the past 5 ½ years and realized that if I wasn’t Headlocked by Sen Tressel and Decible, I would never have found the reason why I am who I am, nor stepped outside of my comfort zone. As many know, I am not one to speak messages or bring attention to my birth defect. Yes I love to rattle the Q’s and bring sarcasm – but that is to hide my anxiety and self-awareness. Growing up with a birth defect being extremely skinny and frail had a huge negative impact on me: from being prohibited from playing organized sports, to ridicule, to hash words, to being left out. Growing up I became extremely self-aware of  how I was different, how I looked, and how people looked at me. Up until college, I had no self-esteem. I was shy and timid. A college roommate encouraged me to hit the gym with him and from that point on, I became a gym rat for the sole reason to make my body look normal. That never happened, and I knew it wouldn’t. But I had to find a reason – COURAGE – to face Adversity. When Sen Tressel approached me about F3, he knew that I worked out religiously, but I bet he knew I was missing something. That was the fellowship and faith aspect of my life. Don’t get me wrong, my wife is my treasure, and she see’s through all my fallacies and understands the importance of my working out. Adversity has smacked me right in the face more often than not, and without the courage of my F3 brothers, pushing me, encouraging me, accepting me, I would not be a better man, husband, nor father. If you asked me 20 or 25 years ago to participate in a GoRuck Tough, a Mudrun, a 5k, a CSUAP, I would have said something that is not print worthy. We all deal with Adversity, we deal with it differently, but courage is the root of the means to fight adversity. I will never be normal, I will never be as strong as Maximus or as fast as Sen Tressel or courageous as Dark Helmet, or a leader like CSPAN, but without F3 and our brothers locking shields together, adversity would overrule our lives and we would not find the courage to push each of us through the hard time.

So the Thang represents one of the hardest WO’s F3 experiences. I thank Jekyll for introducing the board of pain many years ago. But I wanted to put a twist on it – different exercises and a little more running. I wanted each of us at Beyond to encourage each other to push through the adversity that the box of pain presented.

Ran ½ mile to the FMHS ROTC pull up bars. Conduct each exercise listed on box of pain, then run around the parking lot (approximately 0.3 miles). Complete as many as you can until Q halts WO.

100 LBCs

50 Burpees

25 Pull Ups

100 Big Boy Sit Ups

150 Squats

100 Merkins

100 Mountain Climbers

Wrap up with round of 10 count Abs:

A = American Hammers

D = Dying Cockroaches

V = V-ups

E = E2K (oblique crunch with RL on L knee then switch

R = Rosalitia

S = Sit ups

I = Imperial Walker on your back (bicycle)

T = Tummy Tuck (LBC)

Y = Yo Rosalitia this is Dolly (Start in Hello Dolly brings legs together then bring legs up)

Run back to COT

Thank you Maximus for allowing me to Q Beyond and for us all to find Courage to fight through Adversity everyday. F3 is a conduit to each PAX finding the courage and accountability to get through whatever Adversity your are dealing with, and F3 brothers are the foundation to help each of us through adversity.

Trucker

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The Fort 2018.24

For the first couple minutes we just stood around and watched the Hogs and Coyotes enjoy a pain station.  Someone finally looked at a watch and realized we better get going.  First half of the Q was Deacon with some inspiration.

Mosey around the park SSH (20x), WM (10x), Squats (10x), Hill Billy Walkers (10x), Imperial Walkers (10x), Merkins (10x)
Run to the hill for Jacob’s Ladder: Burpees at the top, Squat at the bottom (7x)
Run to the playground for partner drills One partner does pull ups, the other runs a lap – 2x One partner does dips, the other runs a lap – 2x One partner does LBCs, the other runs a lap 2x

Next up was YHC with some strength and mobility.  Mosey to the Springs Global parking lot and mobilize the shoulders with and overhead clap x20 in a varied cadence.  Going slow and maintaining your hands as far back as you can will make it difficult and increase range of motion.  Next on the ground for Superman with more overhead claps.  Balls2wall till the last man falls.  Moroccan night clubs x20, superman Moroccan night clubsx10, balls2wall.

Next is mobilize the hips with lung walks simon says style, only stepping on my signal and hold as low as you can go. x20 lunges sprint to end of parking lot.  Calf raises x20, AlGore calf raises x10.  Rinse & Repeat.

Last was core and total body.  Warmup with Snap-Crackle-Pops (3 count exercise on your 6, go to LBC position, put your right leg over left, bring your right elbow up to knee, left elbow, and down is on 3, then vice versa) x10 each side, Amercican hammer x20, Dragon-walk 15 yards.  Rinse & repeat.

Mosey to COT.

Moleskin:   The theme of the month is IMPACT.  If I may try to relay the sentiment of the words from Deacon, don’t let your impact be influenced by fear.  There will be obstacle put in your way that look insurmountable, but that’s simply fear put there lead you to comfort and away from impact.   I also noted that I like to make mental models of impact, and gave two: asteroid craters and boat wakes.  The IMPACT will be measured LONG AFTER the asteroid has fallen or the boat has passed.  Your IMPACT has infinite consequences whereas your feelings are fleeting.  Till next time, brothers.  Always honored.

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A Respectable Day at WEP

June 2 marked the official start to summer at The Fort, and 13 men met at WEP to get after it.  The mumble chatter started early and continued through the workout (well most of it, anyway).  Here is what happened:

The Thang:

Mosey from the parking lot, through the wooded trail,  and out to the main road.  Head to the Springs lot for COP:

All in Cadence:

SSH x40, Windmill x 15, CDD x 20, Squat x 20, Mountain Climber x20/hold/Peter Parker Peter x 15/hold/mountain climber x 20, Boat and canoe x 4, Monkey humper x 15

Mosey to the narrow parking lot by the Springs building and pair up.

  1.  Partner 1 does Freddie Merc’s while partner 2 runs the full length of the lot and back.  Flapjack
  2. Partner 2 does Sumo squats while partner 2 runs the full length of the lot and back.  Flap jack

Take a short mosey to the  awning over the sidewalk

3.  Partner 1 does wall pull ups while partner 2 crabwalks the width of the parking lot and back.  Flapjack.

Since this was the first week that The Fort started at the earlier time of 6:30, we moseyed back to the park thinking there might be some Pax who didn’t get the message.  Sure enough, Weezer and Drop Thrill were in the parking lot waiting for the workout to start.  We picked them up, did a short mosey to the field and I handed off to Walker

Line up for 11’s:  10 burpees at the start, run about 20 yards, do 1 LBC, run back.  Continue decreasing the bupees by 1, while increasing the LBC’s by 1 until you complete 1 burpee and 10 LBC’s.  Plank for the 6.

Walker then led the group through a series of upper body and ab exercises:

20 merkins (double count in cadence)

20 diamond merkins – oyo

10 plyometric merkins (hand clamp or full body jump) – oyo

10 prison cell merkins – oyo

50 flutters in cadence (crowd pleaser)

40 Freddie Mercs in cadence

20 regular merkins in cadence

10 merkins with left palm facing the sky, right regular, 10 opposite (impossible, except for the Q!)

Hold feet 6″ off the ground for 90 secs

30 flutter kicks in cadence (ugh!)

COT

Moleskin:

Walker and I had a Q planned for Alcatraz about a year ago, but a scheduling conflict prevented it from happening.  So, I was pretty psyched when Bonsai told me I was paired with Walker for today.    Walker is all business and always pushes the Pax.   I like that.

There was plenty of mumble chatter from the get go.  I called out the 60 sec warning before the start of the workout, but I don’t think anyone noticed as everyone continued to talk.  I had to yell slightly to get everyone’s attention when we were starting the workout.    The chatter continued on the trek through the woods and during COP.   People just wouldn’t shut up this morning – it was great.     It’s good to be the Q when that is happening.

Walker took some time to remind the Pax about good form on merkins (to prevent shoulder injuries) and LBC’s (for better results).    Slow down the pace and do the exercises properly.   It’s good advice for guys who workout several days a week.  He called out some pretty tough merkins (plyometric) and some done on the  back of your hand (try that sometime).

We had a lively group today and it was truly a pleasure and a privilege to lead them with my friend and co-respect, Walker.

Announcements:  F3 Dads starts today and goes throughout the summer.  Contact Change Order for more details or if you’d like to Q.

Read your newsletter for everything else!

Prayers/Praises

Continued prayers for the Giesler family.

 

 

 

 

 

 

 

 

 

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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

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Just a perfect Old School Saturday @F3TheFort

6 for the preruck

2 for the prerun

conditions perfect overcast and 46 degrees

disclaimer

Longshanks on warm-up and he ran us to Double D Hill and we started working hard, more running around WEP with timely stops for a variety of PT, mosey to Springs Building for a peoples chair sequence followed by a mosey to Little Ceaser Park

Handoff to CSPAN

partner up with a man you don’t know

station workouts:

  1. 10 Burpees
  2. 45 Mountain Climbers
  3. 40 Squats
  4. 30 Tri-cep dips
  5. 55 LBC
  6. 20 Peter Parker and 20 Parker Peters
  7. 30 Flutters and 30 Hello Dolly
  8. 20 KB Curls and Hairburners
  9. Bear & Crab
  10. 25 Seal Jacks and 25 SSH
  11. 25 Imperial Walkers and 25 Hillbilly Walkers
  12. Tug-a-war and 10 Burpees

Finished up with a tug-a-war tournament

Mosey to COT

Prayer or Praise / BOM

Excellent Coffeerteria at Peach Stand

AYE!

CSPAN

 

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Jacked-up Egyptian-Indian alligator walks?

Q, Nomad 1st 30 (Lower body) and Ginsu 2nd 30 (Upper Body)
Beautiful morning at The Fort. Conversations went from Dark Helmet’s Ruck to Dora’s backpack, to Diego’s survival pack, to WonderPets. At this point, YHC realized it was time to get started.
String of pearls Warmup around WEP
  • SSH 19
  • Windmill 11
  • LBC 15
  • Morracsan nightclub 25
  • Mountain climber 20
Stretch
  • leg/calf R/L, L/R, lean L/R, R/L, (Jiffy called hamstring stretches)

 

Airborne and Rebel mosey’d by on the path wearing lights and reflective gear
Jacked up 11’s
    (on the statue hill)
  • Bombjacks at the bottom
  • Plankjacks at the top
  • (LBCs til 6)
This was awful. Dark Helmet even had to take his Ruck off. But PAX were encouraging to each other.
Mosey to center of field
Walk-Like-An-Egyptian
  • (Single file line)  Lunge and hold 1 leg while PAX at back jailbrakes to front, then Switch legs (rotate core for extra credit). Walk distance from outer path to playground.
HappyJacks
  • (Circle up)  – 4x (5 SSH + 2 jump lunge)
— Switch to Ginsu —
(Ginsu claimed to have tweaked his back. Glad he didn’t have a healthy back – he brought the pain)
– 5 burpees OYO
– Egyption-Indian Alligator Walk (by with Alligator Crawl, switching L/R which each PAX jailbreak)
– 5 burpees OYO
– Egyption-Indian Alligator Walk
– 20 4-count Freddy Mercurys
– 5 burpees OYO
Mosey to playground
– 20 4-count dips on the wall
– Take a lap around playground
– 20 4-count dips on the wall
– Take a lap around playground
– 10 4-count derkins on the wall
– Take a lap around playground
– 10 4-count derkins on the wall
– Take a lap around playground
Partner up
– Partner 1 – 10 pull ups
– Partner 2 – 20 LBCs
– flip flop
– rinse and repeat x3
Mosey to COT for Mary
– 20 4-count heals to heaven
– 10 4-count hand release merkins
– 20 4-count LBCs
– 10 4-count hand release merkins
– Captain Thor 5×20
Ginsu choose for Mary to be on asphalt vs. grass, which reminded YHC not to get comfortable in my comfortable grassy life.
COT
Announcements
– Reading help at Bethlehem Church
– Yeti
– Pancake breakfast
– Convergence on Tuesday
Prayers & Praise
– FM High Band Leader, John Pruitt (recovering stroke)
– Dark Helmet’s 2.0 Baptism
– Corruption family member recovering from foot surgery
– Jiffy, wife recovering from surgery
– Our children and youth, and those that INFLUENCE them
Thanks Bonzai for the chance
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The BeachBall

Neighbors and police were alerted of a suspicious shadow dropping off cones and a dangerous-looking gray mass onto dark, empty parking lot and then driving off to meet with CEO-looking PAX at Walter Elysha. YHC started giving the disclaimer but Site-Q Bonsai felt insecure about Latino accent and wrong use of words so he took over and messed it all up.  FNG was very confused and the rest, embarrased.

Warm-up

Mosey on running track swinging some Buttkickers (Site-Q alerted YHC that A**kickers is a curse word), high-knees and uphill Karaoke.

Once in COP: SSH – Windmills – MNC – Squats – Doggie paddles – plank and 6-inch keeping mississippi count.

The Thang

PAX were asked to perform Bearpees along ten trees.

-Nine???  Someone complained.  -How do you expect us to bearpee eight trees? There’s no way I’m gonna bearcrawl seven trees.

But in the end pax overcame and did all six trees as originally requested.

Mosey to parking lot next to lady who doesn’t like PAX screaming.  Backwards uphill climb.  At this point attempting to do the pain stations seemed pointless since most PAX were out of breath, so YHC simply introduced the BeachBall (see pic), which PAX bounced around like infants.  LBCs ensued while rotating BeachBall and then the ArmWrestlingRollingCarousel (patent pending) was introduced:  PAX lay flat on their bellies facing each other in two rows, and arm wrestle in manly tension while one reads theme verse (Isaiah 41:10). Then one row rolls over and faces next contendor while new PAX reads verse.  Rinse & repeat until all have read verse (arm switch when first row is done rolling).  Of course, Long Shanks arm-wrestled two at a time in an audacious display of arrogance.

Co-Q Cornhole took over at this point with what was left of PAX, but mercilessly had all bearcrawl downhill on reenactment of Civil War battle but with pinecones.  People’s Chair for all while two PAX graciously jumpjacked  with the sunrise behind, silhoueting the too much barBQ from the night before.  Deconstructed Burpees took everyone by surprise and there was a lotta groaning and destructive chatter.

Derkins, step-ups and dips brought joy back to brave PAX.

Then alternating pull-ups, step-ups and laps around kiddie park.

ABS

Ab-lap where Atticus over-underperformed, making Pusher blush, but he claimed him as Q-school disciple all the same.

FNG was interviewed an named Oz, but YHC missed out on all the cultural references.

PAX were encouraged to not be anxious and prayers were lifted up.

2nd F at Peach Stand in support of community business.  A joyful moment.

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