We took a tour of the campus today to push each other and ourselves a little this morning. We stopped along the way for sets of Burpies, Merkins, LBCs, Alligator Crawls, Donkey Kicks, Dips, Derkins, More Burpies and more Merkins!

Catfish took over and we partnered up for box jumps and some running!

Sasquatch took us out with some new stretches for the RH boys to learn and they were awesome! We were stretching muscles we didnt know existed!

15 PAX arrived for what was never reported to be a walk in the park.  There were .gifs everywhere mostly depicting death by exercise.  To that I say, “Maaaaaaaaaaaan”  Come on.  Little sweat never hurt anyone.

The Thang:

Run to Hot Box and warm up COP style.  SSH, IW, Squats, Merkins all in attendence.

Catch me if you can”: P1: runs up the ramps. P2 drops for exercise giving P1 headstart.  Then sprints to catch.  flap/jack to the top and down.

• Rnd 1: run forward/ 5 Merkins
• Rnd 2: run backward/ 3 burpees
• Rnd 3: kareoke/ 5 hand release merkins
• Rnd 4: ??

Run to fountain area for plank o rama and box jump/dip series

Naked Man Moleskin

Solid work by all men today.  I appreciate the number of men with the warm welcome to have me Q.  Its inspiring and an honor.  I witnessed much support today of fellow PAX to get through the work out.  I like constant movement if you cant tell.  Was especially proud of Samauri.  Well done man.  Bit of advice- you need to push Pistol into the bushes if you want “War Daddy” status.  There is a special bond happening in the Rock.

Shared stories of my trip to Seattle for the Kirkland LEAP.  If you have an opportunity to do participate in a LEAP, I highly recommend it.  Terrific experience.  Many of you are doing it on a local level.  Well done.

Jekyll

Back in March 2013, I remember my 2nd post to WEP. You see, I first visited (not posted) F3 the Fort in October 2012 but dismissed it due to one of the Top 5 excuses immediately afterward. You can see them here Top 5 EH Excuses. Clearly, I didn’t get it in October but something or someone kept reminding me about it throughout the winter months. I had this voice in my head telling me that the mixed gender spinning classes or the self motivated half marathon i had completed were simply not enough. This constant ringing in my head coupled with some warmer weather led me to March 2013.

When I arrived at WEP, I was a little confused as there were only 3 other Pax to join me. Surely there would be more, right? As we circled up (more like a square than a circle), I will never forget this man in his late 40’s (Senator Tressel) who was in fantastic shape telling me, without a disclaimer mind you, that each man would be leading 15 minutes of the 60 minute workout today so get ready. Ready?!? I had never called cadence, never led a workout group, was not in as good of shape as any of the other three Pax and could think of about 3 exercises, none of which were part of the F3 lingo. But away we went!

That day is ingrained in my memory as the day I found something. Not something that was in my work career development plan. Not something that would help me coach U6 soccer (What’s the snack this week Coach?). But something that I desperately needed. Something that made Fort Mill my home. Something that brought me closer in my faith. Something that made me a better leader. Something that made me a better husband. Something that made me a better Father. And there was some fitness too!

Since that time, I have been fortunate to witness many of the same stories at the Fort. I have witnessed the leadership of men create 30+ more new AOs across 4 suburban communities. These same men have added Bible studies, leadership development, community involvement, CSAUPs and countless other activities that improved the lives of both the participants as well as our neighbors.

Like the story of the mustard seed, what started it all at the Fort was WEP. It was men like DD, Senator Tressel, Santini, WWL and Red Banjo (I know I am forgetting some, my apologies). It was guys being thrust into peer leadership roles and accepting and overcoming the challenge. What a glorious thing you have created in my hometown!

Lately, I haven’t posted to WEP to Q or participate in a workout. There are just so many good options out there plus I have joined the F3 Running Club! I have paid attention though and many others have found other options as well. So with my upcoming Q with Solid State, I thought I would issue a challenge…How about an Old School WEP workout on 4/16? The Weinke is not finished but I am sure we could incorporate some Jacobs Ladder, Drill Bits, Sweet Baby Jesus, ‘Merica or many of the other great workouts from the past. If you want, you can even add some EC prior at 6:30. Running anyone?

I can personally guarantee all 3 Fs, some great mumble chatter and Coffeeteria after. Look forward to seeing you in the gloom!

Friday I traveled down with M & 2.4, ate at Barbara Jeans…terrible storms…went back to hotel…text Cow Tipper that he better show because I will be there…set the alarm.

Alarm goes off…check twitter…@F3Jacksonville was closing for weather…immediately send out tweet that we are on…#notaweatherman #notaSMARTman

Conditions were foolishness, heavy sideways rain, lightning, thunder, 50 degrees, and an absolutely perfect morning for a #downpainment to start week #5 of @F3StSimons

Review of F3 Core Principles

F3 workouts …

■Are free of charge

■Are open to all men

■Are held outdoors, rain (theory tested today) or shine, heat or cold

■Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

■End with a Circle of Trust

CSPAN on Q

Disclaimer (did not need it -) and discussion on keeping up, modify as needed, no FNG (he would need to get his skull checked to show up in these conditions…all we needed was a 1 iron…).

Run full speed to Casino to get some cover from weather and lightning…#WEAK…or #WISE?

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Seal Jacks, an additional set of squats.

Long warmup Plank-o-Rama series. I potentially planked them too long…(not a crowd pleaser that included CDD, MC, ParkerPeter & PeterParker)

Arkloader Series

Back and forth across Casino Square with bear, lunge, crab, lunge, backwards bear, flying squirrels, basketball shuffle, shooter drills, karaoke, broad jumps, bunny hops, alligator merkins, duck walks, and some intermittent jogs to catch our breath. I think I covered the entire Ark in 50 minutes.

Last ten minutes practicing call cadence…and having #fun

Bunch of sermons mixed in discussing the impact F3 has made on my life…and the impact the men of @F3TheFort (and supporting areas) are having on me…#sadclown no more

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

• 2^nd F is the glue, and @F3StSimons has a great group
• @F3TheFort was supporting @F3Leap on both coasts today with Jekyl and Rooney posting @F3Kirkland and me hanging in the Golden Isles
• There really is an App for that…F3 app that is…
• AO is first class, need to come back so I can run my planned Weike, and run you by my old house and all my pain station stops from 7 years ago…
• #HIM = High Impact Man
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Special thanks to Beastie, Glee, & Cow Tipper in supporting my “crazy” F3 adventures
• Carefully plan your 1^st F schedule per my discussion, and understand that it does not always have to be the most difficult post…remember my “moderate” story
• 2^nd F is what most men are looking for…#mumblechatter
• 3^rd F will build your group up faster than any difficult 1^st F workout ever will
• Here is the post I discussed from Zima and making adult male friends… Check out ‘The Virtual 2nd F’: http://f3nation.com/2016/02/29/the-virtual-2nd-f/
• Here is the post I discussed from Dark Helmet and making your VQ (virgin Q)…. the last 2 paragraphs describe what most men feel the first time they Q (lead): http://f3nation.com/2015/03/18/kettlebell-burpees-yeah-thats-a-thing-at-the-armory/
• Tell @Fountainhead that I made it difficult enough…enjoy week 6, it is well worth your time…one more week and you are on your own

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3

CSPAN – over & out

A few weeks ago my handle showed up in a tweet from Wild Turkey looking for Qs for Stonehenge. I’m always up for a challenge, so I figured I’d give it a shot. I’ve worked out once in SOBland. It was hard. I wanted to make sure I brought it for these guys. Then, just to make sure I was nervous and worried about being able to make it hard enough, Mario calls me out a couple days beforehand… Great… Mario is expecting pain… He’s nearly half my age and easily twice as fit… Sure… this is going to go well…

The Thang:
The SOB boys were especially rowdy and hilarious this morning, so I knew I was going to be in for a treat…
Warm Up:
Mosey down Conlan Circle to the roundabout, past Duckworths to Ballantyne Medical Plaza/Brixham Hill and up to corner parking lot with dynamic stretching as we go…

Circle up in lot for following:
SSH x 30
Mountain Climbers x 30
Squats x 25
Merkins x 15
CDD x 15
Jump Squats x 15

Mosey down Brixham Hill to putting green in front of Hixson building

6 count burpees x 10

At this point, it was my intention to split into teams and run relays on the green. I’m not a golfer. I guess I didn’t think that it would hurt anything. Well, Frehley’s Comet decided to take his Site Q role back (he gave it up a while ago apparently) for a moment while he yelled and hollered (clearly a skill that he learned from other old, crusty, “get-off-my-lawn”/rent-a-cop type gentlemen) about how we weren’t going to do any of that up on the green.

Point made. Easy tiger. I foolishly asked where we could find a field of grass. There were 17 men at this post, and I am sure I got no less than that many opinions on where we could find grass. A vague consensus was reached, and so we grabbed the sandbags that I had laid out for part of our fun, and we moseyed to the back of the building to the field of… asphalt… that was there. No grass? Oh, maybe that’s a building or so away… Is it the building to the left? No! It’s the right. We’re pretty sure it’s just over there… (At some point this morning we’re going to workout, right?) Enough arguing… I need someone who is good at math to help me split this motley crew into teams… Also, a mistake. The only thing that this group was worse at than finding grass, was simple division. Not that I can talk… I couldn’t figure out any of it. I was O2 deprived from trying to run and keep up with Mario so I didn’t look like a pansy at my own Q… Bad idea.

We finally get the team thing figured out and then we did the following relays at this locale:
Sandbag Carry Relay
Bear Crawl Relay
Partner Carry Relay
Crab Walk Relay
(Pax who are awaiting their turns were either doing squats or LBCs, while team members ran their legs)

I was beginning to lament that I didn’t have grass, because there were a couple of other relays I wanted to do. The Bulls! The Bulls have grass, they said… OK… Let’s head over there. They failed to mention, however, that the Bulls are like a quarter mile away… Some of us were pretty smoked already, and carrying sandbags didn’t help… It’s all good. The Bulls will solve everything!

We finally all get to the Bulls (Walk On and I were bringing up the 6) and keep the same teams for a few last relays:
Hairburner Relay
Low Crawl Relay
Backward Run Relay
Hairburner Relay (again) (crowd pleaser)

Then, we picked up the bags and attempted to run the 1/2 mile back to COT. (I think mine was more of a shuffle at this point…) As we did Name-o-rama, JRR Tolkein worked on his 200 burpees he owed for not losing 10 pounds in March. If you’ve never seen him

NMM:
– I find it to be a lot of fun and very invigorating to post with guys that I don’t usually post with. I like to meet new Pax and learn a little of the character of their Region.
– THIS AO IS HUGE. Everything looks a lot closer together on Google Maps.
– If you are visiting a place that you don’t usually post, and there is a coffeeteria you can attend after the workout, GO. I went with the SOBs to Einstein Bagels and had a great time being obnoxious and getting to know them better.
– On that note, Fire Hazard lost the bet that JRR Tolkien would come in to the Einstein’s shirtless. Apparently, he has a problem with that…
– I am pretty sure that I didn’t make it hard enough for some PAX, but I almost made it too hard for myself. I’m sure there is a lesson in there somewhere for me, but I’m sure I’ll screw that up again later…

It really was an honor, and I was humbled to go and to lead these guys. As I continue to participate in F3, I become increasingly grateful to be meeting some of the best men that this country has to offer. It really is awesome.

Helmet, out.