Party on the Block

Ain’t no party like a Block Party and I didn’t want to disappoint. Shady has lined up some strong Q’s here and the last thing I was going to do was break the positive cycle. On a Tuesday in The Fort you have a wide variety of options. I appreciate the 12 other men that rolled in for a slight variation of the norm.

After spending a few hours in the car recently, I’ve done my F3 duty of getting caught up on the 43′ Podcast by Dredd & Dark Helmet. Sure, it’s a Podcast on “leadership” but let’s be honest, I tune in to listen to the gut punches and banter as much as I do for the leadership discussion. Several learnings were incorporated into this workout which you’ll read shortly. Some may be obvious to you but they weren’t something I gave much thought to previously.

In addition to the 10 Ft Mill locals, we had Drone from F3 metro and he brought an FNG, welcome Radio Flyer!!

Disclaimer: A little more lengthy than normal. And…we’re off

Run around the left side of WEP back down 160 to the parking lot with the chain attempting to obstruct our entrance. Knowledge nugget from 43’…the joys and effectiveness of the 8ct Burpee. Another knowledge nugget was that we too often get caught in the trap of assuming things will be the same this time because it’s the way we’ve always done it. Like Side Straddle Hops to start a warm up or doing exercises in counts of 10. Both of those…out the window.

All of the following in cadence:

20 x 8ct Burpees

18 x Calf Raises

16 x Diamond Merkins

14 x Mountain Climbers

12 x Dying Cockroaches

10 x Grave Diggers (10 each side)

8 x 8ct Burpees

6 x Diamond Merkins

4 x Mountain Climbers

2 x Dying Cockroaches

Mosey to the playground & partner up:

Partner 1: 15 Pull-Ups

Partner 2: Hold the squat while doing overhead claps until your partner is done w/ the pull ups

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: Wide-Arm Merkins until…

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: 180deg Jump Twists until…

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: Monkey Humpers until…

Flapjack

Mosey to the white tenth-of-a-mile post by the parking lot:

Sprint to the next post then do 5 Jumping Lunges. Sprint to the next post and do the same thing. We did this 2 more times for 4 total posts which included some nice up/down hill sprinting.

Closed it out with 10 more 8ct Burpees and some Chopsticks & American Hammers.

 

Shady, thanks for the nod to Q.

Until next time…

Maximus

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4 Quarters plus some Overtime at the Hive

12 Pax arrived at the Hive for a kettle bell beatdown by YHC and a VQ from Cyclops. Funny how this happened…Cyclops has been a The Fort regular for some time most notably at the running AOs. In the last year, he has been posting to more of the bootcamps and KB workouts as well. YHC has noticed and voluntold him to join for a VQ at the Hive.

Planning the Hive with Cyclops brought back so many great memories from when I first posted at The Fort back in 2012. When given my first opportunity to Q a workout, I honestly could not sleep the night before. I actually still have that problem today. It is honor to lead the men of The Fort and I am humbled by the opportunity. YHC could feel that same vibe from Cyclops and he did not disappoint.

The Thang

Mosey to FMHS football parking lot (YHC on Q)

Toy Soldiers followed by lunges followed by karaoke followed by Wojos

COP

Windmills

SSH
Merkins

CDD (Cyclops favorite)

Mtn Climbers

Squats

Mosey back to the KBs

A brief story about leadership and what it means to lead (I suggest tuning into the 43 Feet podcast for further guidance)

Handoff to Cyclops

4 Quarters each round of KBs including 4/8/12/16/20 reps

1st Quarter

Hammer Curls and Skull Crushers

Extra Credit – 50 LBCs

2nd Quarter

Bent Rows and Chest Presses

EC – 30 Shoulder Taps

3rd Quarter

KB swings and shoulder presses

EC – 30 Box cutters

Clean/Presses and Goblet Squats

EC – 30 Hello Dollies

Overtime!!!

5 Cone Suicides

 

Moleskin

  • Read the newsletter
  • Congrats to those who completed the Sweati
  • Prayers for BTB

Cyclops and Pusher were here 7/16/18

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Board of Pain Week 2

Whoaaa Nelly!  Humidity up and so was the PAX count.  Added 9 men from last week for a total of 19.  Several first timers- Norm, Manifold, Sugar Daddy, JWOWW.  The Sale Boys were valiant.  My understanding is they blacked out.  Week 2 in the books and most returners improved.  Dang Sir Topham Hat comes in from the Bullpen to capture 1/2 of this weeks Virtual trophy.  No shock there.  As always #sneakyfast Fishsticks is up at the front.  See below and see you next week

The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. today was shorter but will adjust next week. Each week PAX (and returning PAX) work to better their accomplishments down the board.
F3 June week 2
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100 Sunshine (C)
 Deep Squats – 100
 LBCs – 200 Norm(116), Funhouse(75), Offspring (10),
 Carolina Dry Docks – 100 Gridlock (C)
 Russian Twists – 100 Cyclops (C), JWoww (C), CSPAN(C),Shady (C), Dark Helmet (70), Lil E (45), Manifold(25)
Mac Tar Jai– Sugar Daddy (38), Trucker (15), 100 Brick (10), Harry Carry (5)
 Jump Squats – 100 Jekyll (27)
 Mountain Climbers – 100 Fishsticks (C), Sir Topham Hat (C), Bonsai (1)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

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Block Party/Colosseum Colombia Team Send off!

28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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Ask and ye shall receive

After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving.  We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).

Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout.  We went with chin ups and squats.  The exercises went something like this:

  • 10 chin ups followed by 30 squats, then 10 burpees (we had to get some pushups in!)
  • 10 chin ups followed by 30 squats, then 9 burpees….
  • Repeat counting down to 6 burpees, then we got a quick break so we could run down the hill and then back up where we did LBCs while we waited for the six

Then we continued our fun with the following:

  • 10 Australian chin ups (partner up where partner holds the “chin-upper’s” legs horizontal while person doing chin-up is more doing a row to the bar) – swap partners, then do 10 one legged squats each leg, followed up with 10 calve raises (total of 30 “leg” exercises), then 5 burpees
  • Repeat counting down to 3 burpees
  • Last 2 reps were OYO on the bar with either knee to chest or chin ups, 30 squats or 10 one legged squat with calve raises, then 2 burpees
  • Repeat for last rep with 1 burpee at the end

Last was around the world Mary for 2 min, then back to COT for the usual wrap up.  Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!

Aye – Shady

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3rd

6 Pax had an amazing time of fellowship this morning at The Block Party. Having a smaller group allowed each man to freely share what was on their minds. Today is Juneteenth and I am rejoicing! T-Claps to Band Camp for being knowledgeable and happy about Juneteenth. #TrueHIM

The thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (15x)

Mosey to the parking lot on top of the hill

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Flying Squirrels, Donkey Kicks and George & Weezy’s in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot along 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)

Mosey to COT

Moleskin:

Today, we discussed our theme of impact. In order to have significant impact on others you must put others first. Put God first, others second and yourself third.

We say “I am third” and even wear that saying on our clothing. How often do we really put ourselves third? How often do we really help others without a selfish agenda?

There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor instead of retreating to your privilege. Listen, actually listen, to someone else’s opposing perspective instead of impatiently looking for opportunities to prove they’re wrong and you’re right.

Peace,

Deacon

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Shovelflag handoff @ The Coop

Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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Ask and Q’s show up…with a couple day old weinkes!

This was almost a repeat from #thehive after the quick Q request from none other than Polaroid. Since that Friday workout was such a good sweaty mess, it was worth keeping as is with a few minor tweaks for extra fun.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: merkins x10, Moroccan night club x30, windmill x10, parker peter x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with some classic rock jams in the background brought to the PAX by the site Q – always a bonus!

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with passing the KB between your legs on each lunge
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break or so.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we chose round 1 for another go because burpees weren’t part of that round.  But of course, after we finished the last exercise, the burpee somehow made it into our mix for a 10 rep count.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it (again) and can’t wait to see what kind of pain we’re in store for tomorrow!

Aye – Shady

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Hive @5 (times 2) for some 90s Hip Hop old school

This party was getting started with some 90s Hip-Hop where disclaimer needed to include that YHC was not responsible for what Pandora decided to play.  After the full on disclaimer was made, we did a quick mosey around the parking lot and continued with some warm-up.

Warm-up included: mountain climbers x20, Moroccan night club x30, windmill x10, imperial walker x10, hillbilly walker x10, cherry picker x10, SSH x20, downward dog and honeymooner.

The Thang….with 2-Pac singing his sweet songs in the background.

  • 30x KB swings
  • 30x KB squats
  • 30x KB shoulder presses
  • 30x KB rows
  • 30 total / 15 each leg KB lunges with a single arm shoulder press
  • 30 / 15 (single) clean and jerk – start at left foot, lift KB with right arm, press over right shoulder

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

  • 30 / 15x one arm KB swings
  • 30x (double count) American hammers
  • 15x burpee – dead lift the KB, set it down next to you, burpee, pick it up on your way up
  • 30 / 15x lawnmower pulls
  • 30x KB presses
  • 30x triceps presses behind your head
  • 30x KB shoulder shrugs

Suicides as a quick cool down at 3 sections in the parking lot – then a quick 10 count break.

THEN – we got to choose between round 1 or 2….we poorly chose round 2 for another go.

Finished up with a round of Mary being called out around the circle by PAX for final 5 min.

Count off, name-o-rama, announcements, prayers and praises, BOM – and that’s all she wrote.  Enjoyed it and was in pain for the following day!

Aye – Shady

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The Coop: Mixed Meters

24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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