Lucky 13 at Footloose For a Re-do of My 1st F3 Workout

I’ve  been buggin’ Beacon to let me Q Footloose again, just because it’s always a lot of fun.  He finally caved and let me do it.  My original gameplan included 100 SSH and a jog around the big block to warm us up and a bear crawl up that massive hill but I didn’t want to make any enemies so made it a little closer to the expected moderate workout.  Not totally moderate though.  My new gameplan became a redo of my first ever F3 workout.  It happened at Slowburn on June 16th.  Dark Helmet made me want to vomit.  I’m sure a few of us have felt that way during or after his workouts.  It went a little something like this:

Warmup:

  • Windmills x 10
  • Imperial Walkers x 10
  • Merkins x 10
  • Weed Puller x 10
  • Squats x 15
  • SSH x 15

The Thang: Stolen right from DH’s backblast

“Start with 5 of an exercise at one end, run to other and do 10 of that exercise;
Run back do 15, then run and do 20, back and 25, one more time down do 30 of that exercise, run back to start. We’ll do this as many rounds as we can, as time permits. Yes. It’s as confusing and stupid as it sounds.

Here are the exercises:
Round 1: Merkins
Round 2: LBCs
Round 3: Squats”

On Day 1, I was the 6.  The pax waited for me to finish and join them before they started the next set.  I was convinced everybody was a beast, how the heck were they still jogging to the next spot?! On Day 245 (yes, I counted), I felt like the beast!  We finished all 315 reps in a little over 15 minutes so we had some extra time. I circled us up for:

Moroccan Night Clubs x 25
Overhead Claps x25
Seal Jacks x25
Dying Cockroach x15

We celebrated Smither’s 41st Valentine Bday by doing an exercise of his choice:
Flutters x41

I think we did a couple more x15 sets, but I can’t remember them.  I couldn’t believe we still had 10 minutes left in our workout… I set us off towards our starting point for a round of AbLab in reps of 10.  We made it through a few guys and then I called it.

Announcements:
The Yeti – Don’t second guess yourself, dude, you can do it.  Even if you just want to do the last leg back to the BBQ joint, you should do it.
S2S – Get your butts to an S2S AO, you won’t be disappointed.

Prayers and Praises:
Prayers for Zima’s family
Prayer for Anchorman’s extended family
As I looked around the group, I could feel the call for the Unspoken requests – I hope we are all lifting the group on a daily basis.  We are a brotherhood and have each others back.  Thank you Anchorman for praying us out.

Thank you Beacon, for caving and letting me Q again. 🙂

NMM:
Worrying sucks.  When we worry, we are tearing ourselves apart.  It’s human nature to worry though, so how do we overcome it?  We need to find peace.  The Prince of Peace.
33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Much Love,
Polaroid

 

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Prepared for Rucking?

It was an honor to lead 6 High Impact Males this morning in the Ruck WO at Golden Corral. This is always a difficult Q for me because I never want to underestimate the abilities of the men I am leading.

WARMUP

We began the morning by circling up for a short COP to warm ourselves up and performed the following: Imperial Walkers, Low Slow Squats, Peter Parker Peters, & Merkins. We than Rucked 2×2 over to the Rite Aid where YHC had set up our workout.

THE THANG

The first time I ever attended a Ruck WO Zima was on Q and this is what he did. A Ruck Pyramid doing the following: 25 Burpees; 50 Merkins; 75 Ruck Swings; 100 OH Flutters; 75 Ruck Curls; 50 CDDs; & 25 Burpees. I know this sounds crazy, and trust me it was. Between each set of exercises the PAX were to run around the Rite Aid back to where we began. We then Rucked 2×2 back to the COT where I shared what is below.

NMM

Are you prepared for each day as you approach it?

I asked the PAX if they were spiritually prepared to face their maker. We better ourselves everyday physically but are we doing the same spiritually. Does what we do at F3 in the morning compare to the rest of our lives?

If we aren’t prepared, how do we lead our communities? How do we lead our M’s, our 2.0’s, our F3 brothers, our coworkers? We cannot lead unless we are prepared. We cannot lead unless we are being led. Are you being led by this world or your maker.

You have a choice to make. What will you do today to be prepared?

Luke 12:40 ‘You also must be ready, for the Son of Man is coming at an hour you do not expect.’

ANNOUNCEMENTS

Sign up for Yeti-2/24/2018.

Read your Newsletter.

PRAYERS/PRAISES

Multiple prayers for sick family members.

Prayers for PAX who are suffering.

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Be Still

18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)

SSH

10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5CDDs x15 + Bombjacks x10CDDs x10 + Bombjacks x15CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home

COT

NMM

Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…
Be.

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

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Ballroom with Fogerty VQ in the Fort!

Had a little co Q action going on at the Ballroom.  YHC did the disclaimer and a brief intro on the words of the month Worry/Anxiety.

Off for a short mosey around the parking lot.  Didn’t take long for the complaining to start about the mosey.  Circled up for a quick warm-up:

SSH, Merkins, Mtn. Climbers, Imperial Walkers, Moroccan night clubs, Yoga stretching etc.

Turned it over to Fogerty for the good stuff.

The ThanG :

Word of the Year for Fogerty :  “ Grateful” – my goal is to be reminded daily – to be grateful for what I have each and every day and never take it for granted!

Here we Go!!  (Trying to Keep  “ Moderate” in mind….. )

Extension Ladder  : (football field locked : modified to parking lot  – made the Mosey between “rungs”  a little bit longer……but the lack of Chatter during the sets showed the Pax were focused!

First Rung :   Sets of 3:   Squats : consisting of  5 count   / 10 count / 15 count –– mosey to –  Second Rung :  Merkins : 5 /10 /15 – Mosey back to first Rung

Extend Ladder

Add a Rung  :  Sets of 3 :   Squats : consisting of 3 count / 6 count / 9 count – Mosey to Second Rung  : Merkins 3 / 6 / 9 – Mosey to Third Rung :  Bomb Jacks 3 /6 / 9 – Mosey back to First Rung

Extend Ladder

Add a Rung : Set of 2 : Squats : consisting of 5 count / 10 count  – Mosey to Second Rung : Merkins 5 / 10  – Mosey to Third Rung : Bomb Jacks 5 / 10  : Mosey to 4th Rung : Burpees 5 / 10 – Mosey back to Bottom of ladder – recover

Mosey back up to the Parking lot – front of School – : Partner up

100 Derkins

100 Dips

100 Step ups

One partner took a lap while other Pax knocked out as many reps……till they reached the goal :

Turned it back over to Bass for the last five minutes….  Did some Mary and CakeBoss finished us up with some Mac-tar-jis.

Thanks for the Opportunity!

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Post Snow Cold Burn

11 at SlowBurn … label me disappointed, is it the cold? Is it the snow on the ground? Prepare Yo Self, put on some mittens and a cap and get out here … please (apparently I don’t say please enough)

Filling in for an injured PAX …

The Thang:
Mosey down the hill and circle up. Reps were 10x or 15x (sprinkled in 25s for OH Claps & MNClub). Burpees (1 or 2) in between each exercise after the first few were in the books. Windmill, Imp Walker, Plank-o-Rama (stretch it out), MNClub, LBCrunch, HR Merkins, Hillbilly Walker, OH Claps, Dying CR, CDDock, LSSquat, MNClub (yes, again), Freddie, Travolta (14 burpees in between).

Mosey to the lot on the other side of Lowe’s, run from the wall to the other side of the parking lot doing 7s, 1-6,2-5,3-4,4-3,5-2,6-1. Burpees and HR Merkins. Back to the wall … sit while the two ends pop out, do 2 burpees and return to the wall, until the ends meet in the middle. Recover. Back to the wall, everyone Bear Crawl from one end to the other. Recover.

Mosey to the front of Lowe’s. 3 station suicides.
Run, Shoulder taps 2ct x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, Monkey Hs x10, run back

Back to the big lot for some cool down, stop on the way for calf raises, 10x forward, 10x point in, 10x point out, OYO. Big lot … Squat, Mahktar N ‘Diayes, OH Clap, LBCrunch ….couple more ?

Indian Run back to COT

Looks like we made it,

Barry Manilow

 

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Pantheon Tribute to Mr. Clean and His Bride

Warmup:  Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1:  Side Straddle hops to summersault to Station 2:  Pullups on Fence,

Station 3:  Bombjacks to Lunge to Station 4:  30lb kettlebell swing,

Station 5:  Burpees to Crabwalk to Station 6:  50lb Ruck Press,

Station 7:  High Knees to Bear Crawl to Station 8:  20 lb Sandbag American Hammer,

Station 9:  Squat Jumps to 1/2 Suicide to Station 10:  40lb Sandbag Slam,

Station 11:  Goofballs to Bear Crawl to Station 12:  20lb Ruck Upright Rows,

Station 13:  Roll Merkin to Gorilla Walkers to Station 14:  10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers:  For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life.  For Lutefisks mother to be cured of cancer.

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Frosty Footloose

11 PAX gathered in about 18 frosty degrees at Footloose.  The most important thing is that they showed up!!!  That is the first step – show up!  Great job.

The work:

A brief disclaimer followed by Windmills and SSHs with a mosey to a church parking lot.  YHC has no idea which church it was as there are about three or four within rock throwing distance.

The main work was centered on a triangle – enough of the four corners – we went with the triangle symbolized by the triangle of pain, the Illuminati or the Taco Bell Stacker.

Three stations, with three rounds at each station with legs, abs and upper body.  After each rotation the PAX ran up and down the church stairs.  On round followed by a brief moleskin and then rinse and repeat.

With time still permitting and the temp only dropping the PAX serpentined the stairs followed by 50 calf raises.  With still more glorious time remaining,  we Indian ran to downtown FM and back to our COT.

We prayed for Squeaky’s daughter as well as Reece and Maggie – Mr. Clean’s 2.0s.

 

The moleskin:

When I was in college one of my room mates uncles was a priest.  Often, on Sunday, he would call and if we answered (no cell phones in 1981) he would ask whoever answered if we had been to Mass.  When I said no, he asked why.  Why?  Because, I said, I got nothing out of it.

Well, he said, it isn’t about you.  It is about you supporting the others are that are there.  By your mere presence you may mean something to someone.  And . . . maybe, you will benefit.

It is the same with posting in  the gloom – we are there to support each other.  To lend encouragement, a hand when someone is down, to offer advice (its free so its worth what you paid) and to just be there.

 

That’s all – Twister out.

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Frozen: The Fort Version – Let It Go – 12/30/17

12 men met on the frozen tundra that was Walter Elisha this morning to get better. Freebird led the first half of the workout and Ginsu closed it out. Motivational words were given re: purpose & intentionality heading in to the new year.

Warmup

Mosey to the field

  • 21 side straddle hops
  • 10 slow windmills
  • 21 side straddle hops
  • 11 monkey humpers
  • 21 side straddle hops
  • 10 merkins

The Thing

Mosey to the playground & partner up

  • Partner 1 – run a lap around the playground
  • Partner 2 – toe taps on the playground barrier
  • Flip flop
  • Rinse & repeat 3x

Mosey to the tree line

  • Lunge to the first tree
  • crab walk to second
  • lunge to 3rd
  • crab walk to 4th
  • lunge to 5th
  • crab walk to 6th
  • mosey back to start

Hand off to Ginsu

  • 10 burpees OYO
  • 10 Merkins OYO

Mosey to the playground and get back to parters

  • Partner 1 – take a lap around the playground
  • Partner 2 – pullups AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 – dips AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 diamond merkins AMRAP
  • flip flop
  • Partner 1 – take a lap around the playground
  • Partner 2 – pullups AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 – dips AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 diamond merkins AMRAP
  • flip flop

Mosey to the big hill for modified Jacob’s ladder

  • Run to top of hill, do 1 Merkin
  • Run to bottom, only 1 burpee
  • Run to top, 2 Merkins
  • Run to bottom, only 1 burpee
  • Continue until 10 merkins at top, 1 burpee at bottom

Mosey to the wall at Springs

  • Muscle ups – in cadence – 10x
  • Rinse & repeat x3
  • Captain Thors to 5×20
  • Boats & Canoes

Mosey to COT

Announcements

  • Joe Davis Run – last day to sign up
  • Convergence on the 12th
  • GoRuck Lite

Prayers & Praises

  • Prayers for Mr. Clean & Family
  • Praises for Freebird’s new job
  • Prayers for Gobbler’s sister
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Holiday Run and Gun

Run and Gun experienced its largest numbers of recent times this past Wednesday night.

 

Two PAX – CC (Tiny) & Twister kicked off RNG at 5:15 with a pre-ruck and a short visit with Quack Attack and his son (searching for an Eagle project).

At 6:15 the rest of the PAX joined with Cornhole and CG running with the balance (four) rucking with two coupons 40 lb and 60lb (courtesy Cornhole) and executing the 7 – seven minutes rucking followed by three exercises, rinse and repeat until time is called.

After COT – where we offered prayers for PAX Mr. Clean,  Cornhole, CG, MF and Twister adjourned to Six Pence for 2nd F where libations and hearty fare (including properly toasted bread on CG’s BLT) were shared.

Happy New Year to all the PAX across the US

 

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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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