CSPAN Returns to The Coop for flutter kick freenzy

Perfect weather and 52 degrees

disclaimer in detail because we had 2 FNGs (T-claps Paul Bunyon and Sasquatch)

and we were off

mosey around until I got tired…

Warmup-O-Rama

Mosey around until I got tired…

Some abs and some core

Mosey around until I got tired…

partner up – 3 rounds of flutter, squats, and LBC while your partner ran the parking loop

Mosey until I got tired…

Same partner 4 rounds flutter kicks and pull-ups

Mosey until I got tired…

10 flying squirrel countdown with sets of 10 flutter kicks…

and I ran out of time…

COT/prayer or praise/BOM

welcome Llama and Puppy…weird that they were both animal names today…?

read your newsletter, and make a difference today, and my abs still don’t look Tesh…

AYE!

CSPAN

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We got our 28+ at The Colosseum

We had a total of 28 guys in The Fort region post yesterday (Monday, Feb 26) amidst the rain so I threw out the challenge of getting 28 men out to the Colosseum this AM. With some help from Jeckyll, Pusher, Ginsu, Cha Ching and a few others, we got that done. The PAX made it even better when that was just the boot camp number as we totaled 31 with our 3 runners included.

I can not even begin to tell you how humbled I was to see headlight after headlight roll in and to have 27 other guys run around this AO at 0515 with me. As Assassin mentioned in COT, we do in fact know how special it is to be blessed with the opportunity to be out with the PAX on just another Tuesday morning. To see some faces out there that I haven’t seen in quite a while was great. With the chatter that ensued, I knew I had better bring it.

So after our disclaimer and the departure of the Pathfinder runners, us boot campers jogged to end of the back parking lot. We counted off to our number of 27  at the time and dropped down for a 2min plank followed by a 2min reverse plank. Well 90 seconds into that latter plank, we had a masked ninja run up to join us for our lucky number 28. That ninja also goes by the name STRAIGHT UP  and man, it was good to have him join us.

1/2 of 28 equals 14 Burpees so that is what we did followed by 28reps of the following:

Dying Cockroach, Boats & Canoes, Jumping Lunges, Jump Squats, X&O’s, American Hammers, Monkey Humpers and Squat Calf-Raises

We partnered up for:

Partner 1: Run to the 1st speed bump and back
Partner 2: Diamond Merkins then flap jack

Partner 1. Run to the 3rd speed bump and back

Partner 2: Merkins then flap jack

Partner 1: Run to the gate that was no longer in existence

Partner 2: Carolina Dry Docks or some ab work then flap jack

Bring it back to the GHMS side of the bus parking lot and circle up for some coupon work.

Begin with the 30lb Ruck and 35lb Kettle Bell on opposite sides of the circle. When the coupon came to you, 10 bicep curls of your choosing while the rest of the PAX cycled through Freddy Mercury, Rosalitas and Flutter Kicks.

COT

Announcements: Read that Sunday email containing your F3 Newsletter. New AO launching from Regent Park. Includes (br)yoga, run and coffeeteria  (contact Cake Boss or Sasquatch) every Friday. Don’t forget about the drive for 218 FNG’s. Reading center opportunity (service).

Prayers/Praises: Flat Tire’s new promotion, Straight Up’s wife is feeling better and S.U. is back with us. Cornerstone’s daughter Emma had her last chemo pill last night and will be ringing the bell soon. Ginsu’s daughter took her first steps yesterday. Jeckyll’s son is now a Boy Scout and Jeckyll has now handed over the leadership. Prayers for Mr. Clean and his desire to be out in the gloom. Prayers for Squeaky for what he is facing right now. Praises for reconnecting with my daughter.

Thank you again for coming out in the gloom.

Maximus

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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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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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The G.R.I.N.C.H. Posts to Colosseum

18 pax showed up at Colosseum to steal Christmas back from the GRINCH.  Though not a regular at this AO, YHC jumped at the chance to pinch-hit for Pusher.  And being so close to Christmas, it’d almost be a sin to not have a Christmas theme.

Fresh out of Christmas workout ideas (see Alcatraz backblast from 2 weeks ago), YHC took to backblasts from other regions and found a Grinch theme workouted posted in F3GSO. T-Claps to GSO’s CHiPS and WoJo for the idea.

Disclamer was delivered as a few pax were coming in hot.  25 SSH allowed them time to catch up.

Warm-up

We ran a bit, then stopped for 5 burpee broadjumps and a few toy soilders.

Moseyed some more (in the general direction of 160), stopping at various times for warm-up exercises, including:

  • Squats
  • Peter Parkers
  • Seal Jacks
  • Moroccian Nightclubs
  • Windmills

Our run end in the Velux parking lot.  A few pax tried to claim we were at Golden Corral (sarcasm, perhaps?).  On the hill of the parking lot, 3 stations were set up:

  • Bottom of the hill was an orange cone, representing “Whoville”.
  • Mid-way up the hill was a green cone
  • At the top of the hill was a lantern with this sheet:

GRINCH

To summarize, pax were to do the exercises, run down the hill, stop halfway for 5 squats, run the rest of the way and do 5 LBCs, then run backwards up the hill, stopping halfway for 5 monkey humpers.  Once returning to the top, pax planked up for the 6 before starting the next round.

Exercises were cumulative, so pax had to repeat all previous exercises for each round.  A smattering of #mumblechatter ensued when pax learned 30 HR Merkins would follow 25 CDDs.

We wrapped up with about 12 minutes left, so we headed back, with Jekyll (who ran to the WO from home) Larry Bird’ing most of the way back.

We stopped at a parking lot on the edge of campus and effectively did a lap of alternating bear crawls and lunges, with a couple segments of crab walks.

Finally we ran to where we had done the initial burpee broad jumps, and finished out with the same.

Moleskin

Great job by the pax.  Seems like we put on more miles than a typical bootcamp, and with some hills, yet the 6 was never far behind.  Prayer requests at COT:

  • For Trucker’s neighbor
  • For Orange Crush
  • For Fratboy’s friend
  • For Stang

 

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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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The Fort pledge to help another Pax 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

 

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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Bombs and Blimps at the Swamp

It was an especially gloomy morning but it didn’t stop several PAX from posting to the Swamp. Disclaimer was given and we split up into bootcampers, ruckers, and runners. BCs moseyed over to the Home Depot overhang with some high-knees, butt-kickers, and karaoke along the way.

  • 1st stop – 5 burpees, wind-mills, hillbilly walkers, 5 burpees
  • Mosey to failed restaurant overhang – 5 burpees, 25 SSHs, 10 merkins, 5 burpees
  • Mosey to lot in front of Books-a-Million – 5 burpees, something else, squats, 5 burpess
  • Line up across parking spaces. Bear-crawl across 1 merkin, backward bear-crawl to start 1 merkin – Repeat for a total of 5 trips
  • Mosey to bank drive-thru and partner up for Bombs. Partner 1 does the exercise while partner 2 runs a lap around bank, then flip flop. No set amount, just keep doing exercise and hope partner runs fast. B=Burpee, O=O’s (tiny circles), M=Monkey Humpers, B=Bombjacks, S=Squats
  • Mosey back to BAM overhang. Blimps with same partners. P1 does the exercise while P2 runs to building across lot and back, then flip-flop. B=Burpees, L=Lunges, I=Imperial Squat Walkers, M=Merkins, P=Plank Jacks, S=Seal Jacks. The slight uphill run on the way back each time added to the suck.
  • Mosey back to failed restaurant overhang for some Mary. 15 LBCs, 15 Flutters, 15 Freddie Mercs.
  • Mosey back to overhangs at mattress store. Not so great imitation of Lt Dan. 1 squat, 4 jumps touching overhang. Went from 1/4 up to 6/24 before time was up.
  • Mosey back to COT to meet up with rest of PAX.

I tried to use several of the overhangs to keep the PAX somewhat dry and keep us moving. But I don’t think it would’ve mattered, These guys would’ve been just as great out in the rain pushing each other. Thanks for all those that showed up and encouraged each other on this cold rainy morning. Always an honor to lead this group.

 

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A Return Home to the Colosseum

This morning was the ideal morning to make a return to the Colosseum to fulfill my opportunity to Q. What made it ideal? I woke up, the temps were cold, I wrote a Weinkie, I had a message to deliver and a few Pax showed up to see where they should direct soreness-induced comments come Wednesday morning. That’s what made it ideal. See, we are blessed with this opportunity to join other men as we get broken down physically. And the byproduct of that beat-down is the chance to learn more about the man to our left and right and reach out a hand to see how you can go beyond yourself.

So 18 other men decided that the Colosseum was where they wanted to spend 45mins this Tuesday morning and for that, I’m humbled. 18 other men brought their gloves (most of them anyways) and wanted to see what I had in store. While only 1 man asked to see the deck of cards, it became evident that 18 men were ready to put in some work. But before we did that, I had to say a few words that were intended to be a disclaimer and brief run down of how what we were about to do was slightly different than the norm yet more of what is to come.

We jogged through the drop-off lanes of both schools and found our way to the line of cones in the back bus lot.  We lined up at the cones for a series of 3-tier suicides to the other end of the lot but only at 50%. Now that we’re a little warmed up, we circled up for some stretching:  Hammies, Hip Flexors, Back, SSH, High Knees and Wind Mills

Now we stepped it up a little:

Clock Merkins 1-12 and let the chatter begin

10 Burpees with an extra squat for good measure (I still have to pay up on my 69 Burpees…GO PACK)

Wave Merkins around the circle (5 rounds)

10 Donkey Kicks with 2 Carolina Dry Docks after each

Single Count Diamond Merkins x 10

10 Burpees with a Jump Tuck on each

Back on the line with your partner.

Partner 1: Bear Crawl the length of the parking lot to Shady’s car and sprint back

Partner 2: American Hammers until #1 returns.

Partner 1: Bear Crawl the length of the parking lot to Shady’s car and sprint back

Partner 2: Toe-Touch V-ups or some modification thereof

On The Playground which turned out to be way more complicated than imagined

Partner 1: 20 Swing Crunches or modify to a bench where necessary

Partner 2: 20 Grave Diggers on the left side

Partner 1: 20 Swing Crunches or modify to a bench where necessary

Partner 2: 20 Grave Diggers on the right side

Mosey to the back entrance road. With your same partner, run to the light post and do 2 merkins. Run to the next post and do 2 merkins. Continue this for 6 light posts and rest at the end.

Once we all completed this series, I took advantage of the captive audience to explain what my next venture is. Beginning in January, I’ll be launching a new Black Diamond-inspired AO named, BEYOND. While we typically think physically or geographically when we hear the word, Beyond, I challenge you to think differently. Think Beyond your normal conversations with your family, Beyond your sports-themed conversations with your friends, Beyond your show up and get your job done tasks with work, Beyond your bedtime prayers with kids-type of spiritual relationship and yes, Beyond your typical physical breaking point. Like muscles; our minds, faith, relationships, abilities and comfort zones only improve when stretched BEYOND what they’re used to doing. We grow as men when we’re beaten physically and I’ll use BEYOND as a platform to do just that. Many more details to come but would you consider joining me for a week or more to try it out? This is not to replace any existing AO, purely complimentary

So here’s the walking away assignment. Remember that partner you had? He is now your partner through Friday, December 1. I challenge you to send a text/tweet or call him daily to check in on him. Not simply to say hey or, “Man, I can’t wait to see the Tigers sport their own version of the Turnover Chain” but ask a real question and get ready for a real answer. Don’t ask how he’s doing and expect, “good, you?”.

19 of us responded, “AYE” when I asked if they were willing to do that for their partner.

We then mosey’d back to COT to put a ribbon on this edition of THE COLOSSEUM.

Announcements: Bring the following to Friday’s Christmas Party: a toy, small umbrella, 36″ Duffel Bag and/or alarm clock for CAH and Operation Sweet Tooth. Longshanks can also accept gift cards for OST.

Prayer Requests: New positions at work, improved communication at home, Patience, Sandlot’s wife, making time for our M’s and ensuring they’re not the last one in the house to get the time they deserve. Look for ways to help your M’s this season, to include preparing things and taking care of some of the Christmas shopping.

GO BEYOND!!

Maximus

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