We wouldn’t run in circles all by ourselves

2016-01-21Leave a comment

QIC: Boeheim
When: 1/21/2016
Pax: Decibel, Spud, Minuteman, Zima, White Lightning, Senator Tressel
Posted In: Alcatraz, Tempo, The Fort

YHC was the Q at Tempo today. As Q’s go, this is a rather easy one. Fort the most part you say “Run!”

Today I provided a little more guidance so I could inflict the pain of an interval workout. The parking loops at Tega Cay ES are perfect for it. The big loop .33 miles w/ a slight upgrade for the “fast track.” The small loop is just about .20 for a “recovery track.”

The Thang:

After a mosey from Trailhead and a dynamic warm up around the big loop, we were off. 8 sets of spinning around the black circles while on the lookout for a few icy patches.

While I was trying to draft off of Senator, Minuteman & Spud (and failing miserably) I was also trying to come up with a message for COT. I had to put some thought into this Q after all. Maybe I could use the icy patches as a metaphor (you’ll find out in the NMM).

Mosey back to Trailhead. Running hard. Qing easy.

NMM

As we started to head back to Trailhead and mumble chatter about our laps, Decibel ended up putting a new spin on our old adage. We always talk about how we wouldn’t do “all these burpees on our own” or “we would have stopped these merkins a long time ago if we weren’t at the F3 workout.” Well Decibel pointed out that “We wouldn’t have kept running in circles all by ourselves.”

But maybe we do in the metaphorical sense. When we have an issue at work or an issue with family, how many of us go over and over and over the problem in our head without looking for help? I know my biggest “circular issue” right now is my career. That’s a reason I’m really looking forward to the 3rd F convergence at Eternal tomorrow.

What’s going round and round in your head? Can you talk to your M about it? Do you reach out to the Sky Q? Can you talk to a PAX about it? I’ve heard many great stories of our HIMs being there for each other. And I’m proud of all the F3 PAX stepping up for each other. Laps on the track help the 1st F. Laps in the head aren’t good for anyone.

Prayers & Praises

Noah Fike’s NIC-U buddy Jonathan still fighting

Zima’s wife skillfully juggling career marriage & family

Annoucements –

3rd F Convergence tomorrow 1/22 @ Eternal Church

Oral Cancer 5K 2/6/2016 – http://f3nation.com/2016/01/09/pre-blast-oral-cancer-foundation-run-in-memory-of-jeremy-blevins/

Cupid’s Cup 5k 2/13/2016 http://f3nation.com/2016/01/20/pre-blast-the-best-laid-plans-cardiac-rehab/

THE YETI – 2/20/2016 http://f3nation.com/2015/11/03/the-yeti/

Proudly,

Boeheim

TClap |

Pre-Blast – The Best Laid Plans & Cardiac Rehab

2016-01-20Leave a comment

Posted In: Alcatraz, The Fort

About two years ago, I made some plans.

The plan was to drop some extra weight. I started working out with the ferns and was off to a decent start. Luckily I was EH’d by Pusher into F3 and not only did the extra weight come off, but then some.

The plan was to get my cholesterol to a respectable number without meds. That happened too, and then some.

The plan was to NOT to have a heart attack. That’s where my luck ran out.

On February 13, I will be participating in the Cupid’s Cup 5K. This fundraising event supports Carolinas Medical Center’s Cardiac Rehabilitation Center. I happen to be a proud graduate of the 12 week program, having had a heart attack early last year. The work I put in with F3 helped my recovery and I am convinced it made my “event” less severe. But not everyone is so lucky. And not everyone who needs the center can afford it. So it’s important that I use my advantage of a full recovery to raise awareness of this great facility. My LAD (left artery descending) now has three stents. You can use my fundraising page (tinyurl.com/cupidcup2016) to help support this great cause. My goal is to raise $300 per stent for a total of $900. Rock Thrill & Deacon gave me a great start last week with their generous gifts. Whatever you can spare to help reach this goal will be greatly appreciated.

It would also be awesome to have some PAX join me at the event. It’s a great course through the Dilworth neighborhood. Here’s the link to register for the event itself.(http://tinyurl.com/CupidCupRegistration) Use the “F3-Fort Mill” team.

As we all know, we make plans and life happens (or the Sky Q laughs). My roadblock while scary was not a huge burden in the long run. I’m grateful for the support of my F3 brothers, other friends & family. Because of that support system, I was able to overcome the emotional side of my recovery easily. And without that roadblock I would never think to raise awareness for a facility such as the Cardiac Rehab Center. Thanks to their awesome work, I look forward to supporting them for many years to come.

TClap |

We passed on playing in the mud… at WEP.

2016-01-19Leave a comment

QIC: Dark Helmet
When: 01/16/16
Pax: Crab Cakes, MacGyver, The Speaker, High Life, Solid State, Dark Helmet (YHC)
Posted In: The Fort

0640. Dark. Cold. Solo in the parking lot…
0650. Dark. Cold. High Life shows up to stand with me in the cold. And the dark.
0655. Finally, some more PAX show to play in the cold. And the dark.
0700. Time to disclaim and get our Thang on…

Warm up lap around the park. At each drill bit, we did a little bit of dynamic stretching. Knees to chest, windmill walkers, toy soldiers, etc.

Circle up in the end of the parking lot and we are joined by one last PAX before we get to it.

Warm up:
Mountain Climbers x 30
Squats x 30
SSH x 30
Merkins x 20
Peter Parker x 30
SSH x 30

Mosey up Ardrey St by the park to Harris and take a left to the steps at the Fort Mill Church of the Nazarene. Then, this happened:
Partner up, size kind of matters.
– P1 runs up the steps hitting every step AYG, 10 squats at top run down – P2 does Makhtar N’Diayes – Flapjack – plank for 6
– P1 runs up the steps hitting every other step AYG, 10 jump squats at top – P2 does Merkins – Flapjack
– P1 runs up hitting every step, 10 burpees at top – P2 does Russian Twists – Flapjack
– Wheelbarrow up the steps – Flapjack
– Backward Wheelbarrow up the steps – Flapjack
– Everyone bear crawl to the top of the steps for what I am calling “Pink Floyd”**
– BTTW 20 count, 1 inverted pushup
– People’s Chair 20 count, 30 arm raises
– Descending testicles – BTTW 2 irkins, down halfway – 4 derkins, down to 2 ft – 6 derkins
– People’s Chair 20 count, 30 arm raises
– Repeato if you have it in you. Which we did.

We decided we loved that whole sequence so much, that we rinsed and repeated.

Then, a quick mosey back to the park, and a little Mary to finish us off:
Some LBCs, Hello Dollies, Freddies, Rosalitas, and a very short, very poorly performed round of Xs and Os.

NMM:
– 12 Pax went running between 9 and 12 miles that morning. That’s why there were only 6 at WEP. I remember when F3 had Bootcamps, and people came to them, and we weren’t just a running group… Ah yes… The good old days…
– Solid State joined us after our warm up lap. NO judgment whatsoever about tardiness, but fortunately we hadn’t left campus yet. That does say something, though. I’ve been late before and been completely unable to locate the Pax. Don’t be late!
– This was Crab Cakes 3 year anniversary with F3. This guy is a complete HIM. Really actually enjoyed the smaller group because I got a chance to partner up with CC, and just get to know him a tiny bit better.
– Which brings me to my next point… Sometimes the best workouts are the small workouts IF (!) YOU TAKE ADVANTAGE OF IT. Instead of complaining about “where is everybody?” Think of how you have 45 minutes to 1 hour to make an impact on not only your fitness, but in the life of another Pax who is there with you. An impact that you might not have been able to make if there had been a big group and he (or you) was able to fly under the radar and blend in…

Until Next Time…
Helmet, out.

TClap |

100 Burpees The Hard Way

2016-01-19Leave a comment

QIC: Decibel
When: 01/19/2016
Pax: Lego Land and Gecko
Posted In: Golden Corral

Three men resisted the urge of the sack and got after in at the Golden Corral.

The Thang:

We did not waste any time getting the warm up going. It was much needed.

Mosey 50 yards-5 SSH; Mosey 50 Yards-5 SSH and 10 IW; Mosey 50 yards-5 SSH, 10 IW and 15 Mountain Climbers; Mosey 50 yards -5 SSH, 10 IW, 15 Mountain Climbers and 20 Squats; Mosey 50 yards-5 SSH, 10 Windmills, 10 IW, 15 Mountain Climbers and 20 Squats.

Time for some 30-60-90-2

30 burpees, 60 CDD, 90 Squats and two laps around the lot (LBC until 6 is in)

30 burpees, 60 dips, 90 lunges and two laps around the lot (LBC until 6 is in)

30 burpees, 60 merkins, 90 Hello Dollies and 2 laps (LBC until 6 is in)

Finish with 10 burpees, dying cockroach x10

Great fellowship and great work men!

TClap |

Six Guys in the Cold

2016-01-19Leave a comment

QIC: Senator Tressel
When: 01/19/2015
Pax: Mainframe, Longshanks, Barry Manilow, Change Order, TPS
Posted In: The Ballroom

Six men converged on a beautiful, cold, SC winter morning to get stronger at the Ballroom. Here is what they did:

The Thang:

Mosey out of the lot and head down the road toward the big warehouses. Take a couple detours up and down the grassy hills and circle up for COP at the entrance to Allied:

All in cadence: SSH x 50, CDD x 10, Cherry Pickers x 15, Squat x 25, Diamond merks x 20, Hillbilly x 25, LBC x 25, Mountain Climber x 40, Jumping lunge x 25, Wide arm merkin x 20

Mosey up the main road and line up in front of the two tiered retaining wall for Jacob’s Wall Ladder: Do 1 burpee, run to the first wall and climb up, climp up the second wall and run the path back to the start. Repeat for 2-10 burpees

Extended people’s chair, then balls to the wall, short break and another extended people’s chair.

Indian run down the main road and head back to the grass by the Roaster Oven restaurant for ABLAB: Freddie Merc’s x 20, Rosalta x 20, American Hammer x 20

COT

Moleskin:

I am probably in the minority here, but I love the cold weather. I’ll take 19 degrees and no humidity over the swampy 70 degree summer mornings any day. It felt awesome today, no doubt about it. When I saw Change Order get out of his car with sweats, a hoody, and a contractor coat, I was like, ‘dude, c’mon, are you gonna workout in those clothes? It’s not that cold and wer’e going to be running shortly.’ Jacob’s ladder was a challenge today and like last time, left me with some knee bruises and a nice chunk out of my shin.

We had a small, but motivated group and everyone worked their tails off. Not much chatter today – just six guys getting it done in the cold. Nice to see TPS who I haven’t seen in a long time. Good to have you back, brother! It’s a privilege to lead the group and as always, I feel very lucky to be able to keep doing it.

Announcements/Prayers/Praises

3rd F Convergence this Friday, Jan 22 at Eternal Church office. Oral Cancer 5k Run in Baxter (Feb 6), The Yeti (Feb 20) – check Twitter and the F3 site. It’s all there.

Prayers for those recovering from sickness and those with family struggles.

TClap |

Mumble chatter wins the day

2016-01-19Leave a comment

QIC: Schrute
When: 01/15/2016
Pax: Sgt. York, Burgundy, Oso Blanco (formerly Good Neighbor), Tinker Toy, Hot Wheels, Turbine, Catfish, Miracle, Apache, Water Boy, Gauge, Smoke Wagon, Schrute, Italian Job (sorry I forgot you initially)
Posted In: Uncategorized

Fourteen of Rock Hill’s finest gathered at ManU Thursday morning for a brisk workout. The mumble chatter was strong throughout the workout, which led to lots of laughs and lots of good 2nd F.

Warmup:

Mosey the long way from the COT over to the fountain (down to Panera, around the parking lot in front of Dick’s Sporting Goods, back to the fountain).

SSH x 25 (Apache and Burgundy start mumble chatter)

Windmill x 10

Moroccan Night Club x 25 (Italian Job joins in at this point)

Merkins x 10 (in cadence)

Moroccan Night Club x 25

Mosey over to the hill behind Ross/TJ Maxx

CrawlBear up the hill (Bear Crawl backwards), doing a merkin with each step. Rinse and Repeat. Lots and lots of mumble chatter at this point. Definitely a favorite of the PAX.

Mosey over to the park. Someone arranged for it to be lit this week, thanks Rock Hill PRT!

Met beside the pond to do the following:

Swing Merkins with knees to chest x 10

Burpees x 20

Merkins x 30

Squats x 40

Calf raises x 50

Squats x 40

Merkins x 30

Burpees x 20

Swing Merkins with knees to chest x 10

Run 1 lap.

At this point, I thought we’d be able to rinse and repeat–but instead we got the 6 and moved on to the COT for a few other things…

At COT, we attempted a new song workout with the song Happy. It was supposed to go like this: Each time the phrase, “Clap along if you feel…”, the PAX were to do a clap plank with a partner, and then when it switched to the word Happy, the PAX were to jump up and give their partner high five. Unfortunately, it failed spectacularly.

So after an audible, we switched to doing Sally. After Burgundy and Tinker Toy wowed us with their abilities to not sweat throughout the song, it was time for COT.

Prayers for strength as leaders, continued growth, folks with Cancer.

It was an honor to lead these men. Its hard for me to believe that its been a year since I first posted to F3. (1 year will be 1/21). So much has changed for me…

I thought I was in good physical shape because I could run a 5k…I realized I could do so much more.

I thought I was a good leader for my family and at work…I realized I could do so much more.

I thought I had lots of friends…I realized that I needed brothers.

I thought I could do so much on my own…I realized I can’t do anything without SkyQ and brothers holding me accountable.

I thought things should be easy…I realized nothing worth doing is easy, and that’s what makes it fun when you accomplish it.

I could go on and on…but the fact is that I’m so grateful to my brothers at @f3rockhill and @f3thefort for everything.

Schrute out!

TClap |

Back to Basics at The Hive

2016-01-19Leave a comment

QIC: Dark Helmet
When: 01/15/16
Pax: Dawg Pound, Howitzer, Ginsu, Peabody, Shelby, Longshanks, Dark Helmet (YHC)
Posted In: The Fort, The Hive

At the beginning of a year, it’s always good to get back to the basics… and basically, it was COLD. But what do we do when it’s cold? Complain a little more, maybe, but we POST. It’s a thing men do. If you need help with it, ask any of the 6 men that were there on Friday.

(Before I jump in here, it should be noted that I had no weinke, no solid pre-plan for what was to happen in this workout. Why does that matter? I tell you in a minute.)

The Thang:
Warmed up with a lap around the lot and a little dynamic stretching as we went: knee pull to chest, windmill walkers, toy soldiers, then circled up for a little more.
SSH, Windmills, Mountain Climbers, Moroccan Night Clubs, etc. after we had a quick discussion of the legend of Vince Lombardi’s “Gentlemen, this is a football” speech. In case you aren’t familiar, the legend is that Lombardi, after a particularly awful loss, pulled the whole team in to the locker room and re-introduced them to a football. “Gentlemen, this is a football…” Then the story goes that he walked them around the field pointing out yard markers, end zones, etc. to these men who clearly had played football all of their lives. We then talked a little about the “Basics of F3”, those essential elements that must be performed at every workout. Can’t overstate the importance of certain basics in our lives that, if performed well and consistently, will make all the difference in our ability to fulfill our purpose here. So we talked before each of these exercises about more proper form for each, then performed them as correctly as we could:
KB Swings
Clean and Press
Overhead Press
Triceps Extensions
Bicep Curls
Upright Rows
Bent-Over Rows
Finished up with another lap around the lot and some Mary.

NMM:
It was pointed out that one of the things that is greatly lacking in The Fort is the consistency with which Backblasts are posted. In fact, it was suggested that perhaps “writing a backblast” ought to perhaps be the 6th essential element of an F3 workout. We all have heard, “if you didn’t write it, it didn’t happen”. Clearly, this isn’t true, but it makes a point. WHY ON EARTH DO WE SPEND TIME WRITING BACKBLASTS??? Let me tell you some of my favorite excuses for not doing them:
1. No time. – This is obviously bull. This is just what I tell myself so I can put it off.
2. No planning. – Often, when I don’t plan my workout well in advance (like this one) I don’t remember afterward what all we did, and so I feel dumb writing a BB.
3. I’m not a good writer. – Also, bull. Just because I am not Dredd, or Tom Clancy or something, doesn’t mean I can’t write a passable Backblast.
4. No one reads them anyway. – I know this one is not true, given the amount of crap I catch for not writing them.

So why do we write them in the first place?
1. Document the actual workout itself. – It’s good to have it written down. I get lots of terrible ideas from other guys who have written their ideas down.
2. Builds community. – Amongst the PAX who posted there that day, amongst PAX who posted elsewhere, but maybe most importantly amongst PAX who didn’t post for whatever reason. A guy who is out hurt can check in on twitter and read a BB and feel part of the gang again in no time.
3. Accountability. – If you know you are going to have to write about it later, it’s incumbent on you to show up, do what you said you were going to do, and make it worthy of writing about. Plus, it lets the other PAX know that you give a crap and that you take this whole thing seriously. I get it. We’re volunteering. We aren’t getting paid to lead, we aren’t getting paid to write. But if something is worth doing, it’s worth doing all the way.

So, write the damn backblasts. It’s the last part of your duty as a Q. And Site Qs? Make sure your Qs are writing them and hassle them if they don’t. None of us are going to get any better by acting in a mediocre fashion, or by letting our brothers do so.

Helmet, out.

TClap |

Keeping Warm in Eagles Nest

2016-01-19Leave a comment

QIC: The Riddler
When: 01/19/16
Pax: Apache, Waterboy, Apollo Creed, Sergeant York, Boots, River Rat, Fusion, Schrute, Smoke Wagon, OSO Blanco, Bogey, Catfish, The Riddler
Posted In: Uncategorized

13 men showed for a cold gloom, filled with lots of pax looking to warm up!

The Thang

Speed Mosey to Clock Tower
Warm-Up
Plank up
Plank Stretches(Reach left arm out then down, repeat other arm and both legs X3)
10 Merkins
Left over Right Stretch
Right over Left Stretch
Group Huddle, Squat all together 25
Side Straddle Hops 25

Work out
Mosey to Tillman Hall
Caterpillar run up and down stairs around circle 3 times.

Partner up
100 merkins
200 LBC’s
300 Mountain Climbers single count
**Partner runs around Tillman Hall, and picks up where partner left off

Right Over Left Stretch
Left Over Right Stretch
25 Low Slow Squats

Mosey to light post walkway
Butt Kickers on the way there

6 light post workout
Each light post increase by 10 LBC’s
10, 20, 30, 40, 50, 60
In between each post bear crawl to the next

Plank for Six to arrive

6 light post workout again 🙂
Each light post increase by 10 Squats
10, 20, 30, 40, 50, 60
In between each post Lunge Walk to the next

Mosey Back to COT

COT
Prayer
limp Bizkit Prayer for Niece
Smoke Wagon’s Aunt in Recovery, finally able to see kids AMEN!

Announcements
Padre/Easily Convergence this Saturday, meet at 5:00am – 5:15am to Clown car down, you will be back by 12 at the latest.

2nd F this Friday at Eternal Church Check Newsletter!

Yeti Coming Up in February, Check Newsletter! Join me and others for a CSAUP Event!

Great Job from all the Pax, Great to see RiverRat back out. Also #TCLAPS for SmokeWagon who keeps getting better week to week!

I am out, see you in the Gloom!

The Riddler

TClap |

Colloseum beatdown

2016-01-18Leave a comment

QIC: Jekyll
When: 1/19/2016
Pax: Houska, Ginsu, Pusher, Santini, Dog Pound, Mr. Clean, Maximus, Fish Sticks, The Package, Zima, Hasselhoff, Atticus, Stang, Cerrano, Geronimo, Cornhole, Boeheim, missing 2. Sound off below.
Posted In: The Colosseum

The headlights rolled in and 20 hearty men got ready for the frozen #gloom.

The Thang:

Mosey to road that leads to back entrance. 10 Street lights, 1/2 mile one way. Uphill #drillbits. Run back. Don’t stop till done or time.

RD 1: Burpees. 10 at each light. 100 total

RD 2: Bombjacks. 10 each light. 100 total

RD 3: Merkins. 10 each light. 100 total

RD 4: LBC. 30 each light. 300 total.

Naked Man Moleskin

T- Claps to 19 other men who thumbed their nose at the temps and posted to Colosseum this morning. Idea was to keep moving, break a sweat in 18 degrees. Maximus, Cerrano *facepalm*, and Fishsticks were the #kings today. Glad to share some 2nd F and get to know Houska as we partnered up to get through it.

Life, work get overwhelming. Break the bigger items down into managable chunks. You’re through it before you know it.

3rd F convergence Eternal Church behind Zaxby’s 0600
Cancer Baxter 5k 2/6/16
Third installment of Foundation Series lead by Santini with Dredd assist on Tuesday 2/26/2016. Chirst Church, Charlotte
Yeti

L&R

Jekyll

TClap |

An order of Suck, with Extra Gloom please…

2016-01-18Leave a comment

QIC: Decibel and Royale
When: 01/16/2016
Pax: Senator Tressel (respect), Aquaman, Smuggler, Howitzer, Cornhole, Tater (respect), Fish Sticks, Decibel, Royale
Posted In: Alcatraz

I showed up to Alcatraz Saturday morning a little unsure of what my Weinke read. The rains the day before made it impossible to use the fields and for some reason this morning looked extra gloomy…like it was the darkest day I’ve ever posted. As we start gathering I can tell that today is only going to be filled with F3 vets and mentors, so it better be time to step my game up or I’ll surely hear it in the mumble chatter. 9 of us pulled together and I gave the standard disclaimer. Decibel and YHC will have the Q.

The Thang

Mosey out of the park down the street and around the circle. Should have grabbed a light because we could barely see a thing…but everyone made it back in one piece.

COP

20 SSH 10 Windmill 20 IWs 20 Squats 20 MNCs 10 Merkins 20 MCs touch of Yoga

Sine the fields were soaked, audibled to stay in the parking lot. Quickly realized that for my 30 minutes I would be long some time, but I’m happy to say that I started making stuff up and it kept everyone moving and the sweat flowing, so this part’s a little messy.

25 squats run 40 yards other side of parking lot 10 burpees

run back 20 jump lunges run back 20 CDDs, basically I started calling off shoulder or leg exercises

Next group we did lunge walks 1/2 way, jog out the rest. Then bear crawl 1/2 jog rest. added some bomb jacks in there somewhere, few more burpees. You call it: crabwalks or bear crawl, then switched. Little mumber chatter and the PAX was working hard so I hope they felt it worth while.

My 30 minutes finished up and the next 30 was given to Decibel. His part was easy…I mean easy to write, very hard to do!

Sally Up and Sally Down (whole lot of AWFUL)
Sorta Murph: U vs U and mix these 4 things up until all completed.
50 Pull ups
100 dips
100 rows
4 laps around Runde

Gathered back the PAX and…
LBC until 6 is in
Pretzel Crunch x10 each side
Dying cockroach x20
Twisting plank x10
LBC x20

Moleskin

I started this morning discussing a great post by Stinger this week, and how I truly love what F3 has done for me over this last year. I’m in the best shape of my life, I’ve learned so much about being a better leader, husband and father (so I thought). But am I? Read Stinger’s post and tell me if you feel this way…

You can link to that post here : http://f3nation.com/2016/01/12/a-gentle-reminder/

I’ve been having similar conversations with my M, and if she’s like most M’s out there she doesn’t sugar coat her feelings. And her feedback to me is, “Josh, F3’s been great for you, but I’d like you to stop talking about being better and take action.” Her reality is that I work too much, I don’t spend enough time with her or my children, and when I am home I don’t put quality effort into the time with them. So today I shared my One Word for 2016. It is “Deliver”. It’s time for me to put this knowledge and work into action, and Deliver for my family, their spiritual life and at work. So that’s my focus for this year. You all can help me be accountable to this goal!

TClap |