Great day to be out at The Deep.  Bart (“Starr” if you wonder where his F3 name comes from) had prepared his VQ all week and was ready to make the men work.  We had a few messages back and forth this week, but the main theme coming from him was upper body and I was working legs.  We both pulled up to The Deep around 6:30am to get things set up for a hard working hour.  The PAX started to gather, and I was very happy to see some of the new Lake Wylie guys continuing to post.  That’s why we are here…and ready to bring it!

The Thang

No FNGs, but 10 solid men, so Bart attempted the disclaimer.  VQ, first time, so good enough.

Mosey around the parking lot with dynamic warmups.  High Knees – Buttkickers – Knee pulls. Puddles and I had to comment on Bart’s highly defined calves as he was leading this group…and we were reminded “It’s not that kind of group”. Love the morning mumblechatter!

After 2nd lap COP

20 SSHs 10 Merkins 20 LBCs 25 MCs 10 Windmills 20 MNCs 20 IWs Superman (forever)

Mosey over to the front field area…where we found the coupons.

The PAX split into 2 groups:

1st group would bear crawl 40 yards then karaoke back while 2nd group grabbed a cinderblock and did curls until 6 was in. Groups would switch.

Next: Wounded Dog then karaoke – other group shoulder presses with cinderblock – switch!

Final: Bear crawl then jog – other group cinderblock swings… Dark Helmet was graceful enough to swing his block into the ground and break it into 5 pieces!  Glad we had extra.

Mosey to back of school wall for a little people’s chair, then a nice twist from Bart.

PAX lined up in their 6, completing LBCs while front of line does BTTW slides across 15 foot wall. Lots of mumblechatter during this new item…

Bart handed off to YHC (Royale) and I shared an idea from our Fatherhood 3rd F discussions over the last few weeks (see Moleskin #1).  We needed a 30 count anyway.

I had legs, so we did some good cardio with 100 yard sprints and 7s.

Start: 1 jumping lunge – run 100 yards – 6 flying squirrels – run back – 2 – then run back 5…you know the drill…moleskin #2 at the end.

Mosey to field area.  We cannot leave The Deep without doing Kraken Burpees! 7 for all OYO

Mosey to teacher parking lot – Lt. Dan’s from one end to the other. then Moleskin #3

During our Lt Dan’s the PAX started talking about their worst exercise… the mumble chatter went to Cornhole’s slow Jack Webbs we recently did at the Quagmire for his last day of 49…since I left my Weinke in the other car…it was a good idea!

Mosey to a grass area, last 9 minutes of the workout…Jack Webbs it is!  Dark Helmet was too Gung-Ho to allow for slow Jack Webbs, so he lead the charge. Finished to 10, time for COT. On the way back the PAX helped move those terrible cinderblocks back to the shovel flag.

Announcements:

MudRun next Weekend 4/30 Bing & Mainframe Qing next week at The Deep

The Deep closed 5/7 for Rock Hill convergence at the Patriot

Fastest 5K 5/21

Praises & Prayers: For healing for John (friend who has had 14 leg surgeries) and Smokey’s daughter Kate. Praises for God and faith from Witch Hunt & his family’s loss of their pet cat

Moleskin:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

Bart did an outstanding job on his first Q.  Cadence was spot on, he didn’t let the PAX rattle him, and he made a great workout to keep us engaged.  Really proud of my new MudRun brother!  Way to step up.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.

2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Looking forward to seeing you celebrity Qs out at The Deep soon!

An Honor to Lead.

Royale