Beat down Part Deux

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  • QIC: Jekyll
  • When: 10/28/2014
  • Pax: Photobomb, Sarrano, Nirvana, Trucker, FNG: Pig Pen, FNG: Sir Topham Hatt, Corn hole, Gears, Stacker, and 10 others- I apologize. Phone was dead.
  • Posted In: Golden Corral

Dusted off a very successful (sucktastic) beatdown from a couple months ago.  Second time around, it did not disappoint!

COP: Usual suspects SSH, Squat, IW

The Thang:

Start at Bank. Run to bottom of Hill.  5 X 3 Merkin Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunges then 10 CDD

Run to Bank- Bear Crawl then 20 LBC

1 lap includes 1/2 mile run

Finish with 10 minute Ab Lab as the group joins.  Including but not limited to: LBC, Freddy, Hellooooooo Dolly, Heels to Heaven

Run back to COT

NMM

Great work and welcome FNGs Pig Pen and Sir Topham Hatt.  You did a great job on your first post!  I laid a challenge to the PAX:  Choose something to be better at for the day.  Choose something to do better by the end of the week.  Be specific.  Do it.  Be accountable- check in on your fellow PAX and be accountable to them.

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F3 Dads of the Fort – Pre-Blast

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F3 Dads is coming to WEP November 8th and December 13th!

What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?
-WEP
-November 8th and December 13th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.
-Expect a Christmas theme at the December 13th F3 Dads workout.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 8th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc.  Each F3 Dad workout will end in a COT and prayer.

What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout.  They can participate in the name-o-rama or you can share it for them.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT!  2.0s will enjoy that.  Remember Pusher’s church rule.

Looking for Q’s:
If you are interested in helping me Q these workouts please let me know.  Depending on the size and age diversity of the group we might need several Q’s  at each workout.  You can DM on Twitter (@F3Rooney) or email me at wallacem@fort-mill.k12.sc.us.

If part of this Pre-Blast sounds familiar…thank White Lightning!

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The Fort Bible Challenge Speaker Series – Haywood from F3 Foundation

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  • QIC: Pusher/Cake Boss
  • When: 11/14/14
  • Pax: All Invited
  • Posted In: Uncategorized

PAX,

This year we took on the challenge to read the bible within the year. As part of that we added some accountablity through meeting once a month to discuss the readings together.

We also had speakers come and give some testimony and what it means to be a leader in the community while practicing “I am 3rd”. Its not always easy!

We first had Greg Pendarvis, Founder of Victory Sports Outreach. Victory provides youth sports activities at low cost or free for kids, while teaching them biblical principles. Greg’s own life and experience was an awesome story, but to hear what Victory Sports is doing for kids right here in our back yard is “I am 3rd” in action.

We had Dee Christopher come and talk to us about being Principal of Fort Mill High School and the balance of his job, raising his own family and staying true to his faith. Dee shared the pressures that kids face today and that it is higher than ever and the best way to navigate those pressures is through a solid family foundation with involvement from both parents.

On November 14th at Eternal Church offices, (Baxter behind Zaxby’s), Brendan Pierce aka Haywood will be coming to talk to us about his experience and starting the F3 Foundation. Haywood, like many of us realizied that power of men coming together for a common cause and the influence it can make in the community. F3 is not just a workout in the gloom, but a  gift to be shared and used to bless others in ways we could not individually, but as a group of leaders with focus and determination.

Come hear Haywood’s story and about the F3 Foundation. How you can lead in someway in the community.

It is free and only requires your presence, open mind and open hearts.

November 14 6:00am

Eternal Church Office off Hwy 160 (behind Zaxby’s)

Contact Pusher or Cake Boss with questions.

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The Fort – Black Diamond

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4 brave PAX met for an extra early downpainment at 4:55AM at The Coop for the next installment of the Black Diamond. While a little light in attendance, the PAX who were there brought their game face.

The Thang.

Warm Up
SSH x 50
Windmill x 20
Mountain Climber x 20

Mosey to the Band Lot
100m sprints with no recovery, all out x 20
at the halfway, 20 air squats

Next we moved onto Tabata. 7 exercises, 8 reps at 20s, with 10s rest in between
Jump Squats
Speed Skaters
Peter Parkers
Carolina Drydocks
Mac Tar Jai
Grave Diggers
Abs (LBCs, Low Slow Flutter, Freddie Mercury, Rosalita) – each is 50s with 10s rest

Mosey to the hill for Jacobs Ladder
12 Burpees down to 7 at the top of the hill
7 Merkins up to 12 at the bottom of the hill

Back to the band lot for the finale
30 yard bunny hop, 30 yard crab walk, 30 yard bear crawl, rinse and repeat.

COT

Naked Moleskin
Announcements – new workout starting tomorrow at Marvin Ridge
Prayers out to Maximus’s wife for speedy recovery with back pain and to Cable Guy for a quick recovery from his hernia surgery.
Praise for the blessings that are given to us everyday and for the men that make us each accountable to one another, our families, and our community.

Iron Sharpens Iron.

Next up with Red Banjo for a Black Diamond that he may contemplate for the midnight hour.

Chicken Wing

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Taking up the Armor(y) to move from Fear to Faith

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  • QIC: Chicken Hawk
  • When: 10/27/2014
  • Pax: Trucker, Greenwave, Hooker, McGruff, Skeeter, Saltstate, Deacon, Jekyll, Decible, Destiny, Change Order, Lug Nut, FNG (Spitz), Gridlock, Tatanaka, Gears, CSPAN, Trucker, Boy Band, Cake Boss,
  • Posted In: The Armory

This morning 20 men sucked in the Gloom at the Armory to enjoy some exercise of the mind, body and spirit.  Fear can cripple you into inaction.  Surrendering your fears to God helps you move from fear to Faith.  The closer you are to the Lord the more faith, confidence and significant your life will be as you walk with the Lord.  Identify your fears, name them and surrender them!

The THANG!

Warm up –

– 20 SSH

– 15 Mountain Climbers

-15 Imperial Walkers

– 15 Wind Mills

Pain Stations – Repeat exercises in each group for 3 minutes.

Station 1 – 10 kbs, 10 up right rows, 10 shoulder press repeat

Station 2 – 30 count wall sit with weight over head, 10 count balls to wall

Station 3 – 15 skull crushers, 15 derkins, 15 dips

Station 4 – Run up and down steps with bell non stop

Station 5 – 10 calf raises, 10 step ups, 10 side steps

Station 6 – Bear Crawl up and back down hill, 6 burpees

Wind Sprints –

– Run

– Shuffle out and Karaoke back

Mary – 3 min (30 sec each)

– LBC

– Freddie Mercury

– Hi Lo Flutter

– Helo Dolly

– Protractor

-LBC

COT

 

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Inverted What? – Monopoly

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  • QIC: Senator Tressel, Cornhole
  • When: 10/25/14
  • Pax: Decibel, Smuggler, Cash, Minute Man, Change Order, Serrano, Gears, Crab Cakes, Spiderman
  • Posted In: Alcatraz

F3 Monopoly

11 game pieces (PAX) gathered for a sprint fest and monopoly F3 style beat down. 

The Thang

COP
40-SSH
25-Mtn Climbers
25-LBC’s
25-Hello Dollies
Merkins, CCD’s, Merkins, CCD’s
Mosey to infield wall
3 cycles of karaoke across baseball field, inverted wall walks – Crowd pleaser, especially for the first time contestants.
5 cycles of sprints across baseball field – enthusiasm really increased after 3rd cycle

The Race Car (ST) handed off to The Shoe (CH)

3 cycles of bear Crawls and wall sits as waited for daylight.

Mosey to other field – Monopoly
Partner up – someone you don’t know very well
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Switch and repeat
If roll same number back to back go to jail
Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-Karoke to fence and back
5-20 Mtn Climbers – karaoke
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-Bear Crawl to Fence & back
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-Side Shuffle to fence and back
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freedy Mercury’s
22-Lunge Walk to Fence & back
23-20 Parker Peters
24-20-Plank Punches

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Gotta Pay The Power Bill

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  • QIC: High Life
  • Pax: Maximus, Burgandy, Mr Clean, Pusher, Jeter, Boeheim, Twister, Red Eye, Repeat, Orange Crush, Green Wave, Minuteman, Aquaman, MacGyver, Senator Tressel, Wort
  • Posted In: Laces In, Laces Out, The Fort

18 PAX entered the dark, chilly gloom for a Laces In/Laces Out workout. As the Laces Out crew split off for their run, the Laces In crew departed on an Indian Run around WEP and up to the pitch black soccer field. We thought these field lights were motioned activated?! Make due with what you’ve got…

The rest of the thang:

-Karaoke half-way down the field (as best that you can tell since it was so dark), lunge walk the 2nd half, then reverse on the way back.
-Side shuffle half-way down the field, frog jumps the 2nd half. Reverse the way back.

COP

Squats x 20
SSH x 25
Merkins x 15

The pax endured two rounds of Burpicides. Great work by everyone for gutting it out on this.
First station – 5 burpees, Mid-field 7 bp’s, End Line 10 bps, sprint back for 15 bps
First station – 3 bps, Mid-field 5 bps, End Line 10 bps, spring back for 20 bps

Partner up.

Partner 1 runs the width of soccer field while Partner 2 does exercises. When Partner 1 gets back, switch. Exercises are LBCs, Merkins, and Squats. Rinse and repeat.

Tunnel of Love x 2 (no stopping)

Seal sit-ups

COT

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Little of this and that

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  • QIC: Jekyll
  • When: 10/21/14
  • Pax: Boeheim, Gecko, White Lightning, Stacker, McGruff, Cornhole, The Firm, Trucker, Repeat, Bubba Gump, Lug Nut, Aquaman, spiderman, Cerrano, Welcome FNG: Mathew Canfield (Wort)
  • Posted In: Golden Corral

16 made it out this Tuesday morning.  A balmy 55 degrees.  Luckily no one was wearing tights.  (note: I am all about the tights- but its too soon.  Except for @The_package.  Too soon?)

Mosey to the back parking lot
COP: Usual suspects here: Incl but not limited to: SSH, IW, Merkin, Squat

Mosey to HT side wall- Sound off with a distance estimate here- 50 yards?

Partner Wheelbarrows down and back

Side ways basketball jumps.  (face the wall.  squat, touch ground, spring jump up.)  50 yards.  Should we call these “WOJO’s” (Wojciechowski)  Please tell me you get that reference..

Psycho bunny 50 yards

Mosey to the wall

3 sets of 10, 20, 30.  Last set to failure

Derkins, Dips, Squats.

Mosey to island

Gorilla  walk down and back (crowd pleaser).  Think bear crawl but worse. #grapeape #beaglybeagly

probably some sprints , etc, etc

Mosey to flag for 6MoM

Note- Q’s need to slow cadence on ABs.  get a better burn and work.

COT

NMM

Started the workout with a TFTD: “Try not to become a man of success, but a man of value”  Don’t be driven by the glory.  Be driven by the process and doing it the right way.  What do you bring to the table?

I’m 2 days late posting BB.  Was unexpectedly sore in my legs and my core.  What the $#&% did we do?

Welcome Wort.  Another home brewer.  Good grief.  Glad I didn’t tell my profession when I was named.  Otherwise I’d have left with #spitbucket.  Name change?

Remember those that are struggling.  Help to lift them up.  Simple texts and tweets work for men.  It matters.  #accountability

See ya in the Gloom

Jekyll

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Padre’s House of Pain lives up to it’s name

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  • QIC: Bogey
  • When: 10/22/14
  • Pax: Padre, Fusion, Burgundy, Cash, Corn Hole, Duck Hunt, Bogey
  • Posted In: Uncategorized

7 Pax received the beat down at PHOP on this crisp hump day morning.

The Thang:

Mosey around the church

Walking imperial Walkers-Hitler solider walk

COT

Windmill-LBCs-Merkins-Moroccan Night Club

Indian Run around the church

COT

SSH-merkins

Partner Relay with added hill for difficulty-Partner 1 running the filed and hill-Partner 2 doing the work

100 Merkins – 200 Squats – 300 LBCs

Stations around the church for short Mud Run imitation

Station 1 – 10 Berpies

Station 2 – 20 Merkins

Station 3 – 30 LBCs

Station 4 – 15 SSH

Mosey around the church

Battle rope for 20 reps – side lunges – walking lounges – Squats

Jack Webs 1-4 count – LBCs – Flutter kicks – SSH

COT

See you next week in the gloom for the hump day thrashing

 

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Sideways lessons for going forward

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  • QIC: Double D
  • When: 10/21/14
  • Pax: Pusher, Green Wave, Twister, Opie, Sharknado, Stang, MacGyver, Spinal Tap (FNG), Crab Cakes, Anchorman, Audit, Magic Mike, Chicken Hawk, Orange Crush, Bird Cage
  • Posted In: Block Party

16 Pax posted to Block Party on a perfect, crisp fall morning.

The theme for the workout was SIDEWAYS.  Other than the opening warm-up run, other movements on feet between spots were to be done sideways (or backwards).  From a fitness standpoint, the aim was to concentrate on cross-training or countering the heavy dose of forward motion in most of our workouts.  But, the theme applies heavily to life, and is one that has had its hold on me in recent weeks.

Like most men, I live my life going forward, not looking back too often, and generally traveling at a high rate of speed.  That’s what I do.  I am a man, I take action, I want to make an impact.  That’s my addiction (at least one of them).

Invariably, life brings setbacks where something takes me backward.  Those times are not fun, but they can be fruitful – a time to consolidate knowledge and experience and move forward wiser.  Again, it’s about moving forward, even when I am going backward.

The truly challenging periods for me are when things go SIDEWAYS.  I am certainly not going forward, but at the same time, I am not failing, losing ground, dropping balls, creating a mess.  What is going on?  I may be working hard, but having no impact.  I may be dialing things down, but still don’t feel rested.  I am uncomfortable.  I am restless.  I am going SIDEWAYS.  For me, this is frequently the hardest recurring phase in life.  SIDEWAYS demands patience, humility, awareness, surrender.  These periods of wrestling with SIDEWAYS have a big impact on Faith.  Will it deepen my Faith or erode it?

The Thang

Warm up run to out parking lot to Springs lot

COP — Mtn climber x20, IW x20, Squat x20, Parker Peter x20

Gather at bottom of lot

Bear crawl to top of lot, karaoke across to far side, backward bear crawl to bottom, karaoke back to start

Sideways bear crawl to top of lot, Karaoke across to far side, sideways bear crawl to bottom, Karaoke back to start

Backwards run around perimeter of lot

COP — Sumo squat w/overhead clap x20, Peter Parker x20

Karaoke/backward run to Springs lot on Ardrey Street

Side lunges left across lot, backward lunge to bottom, side lunges right across lot, backward lunge back to start

Karaoke across street to playground and partner up

Partners complete aggregate of Pull ups x50 + Merkins x75

Partner complete aggregate of CDDs x50 + Dips x100

Mary — Rosalita x20, Gravedigger right x10, Hello dolly x20, Gravedigger left x10

Line up along playground boundary for sideways jumps x15, turn 180 degrees sideways jumps x15

Karaoke to path and karaoke back

Bomb jacks x15

Karaoke to path and karaoke back

Bear crawl to path

Karaoke home

COT

Naked man moleskin

Welcome to FNG/Spinal Tap!  T-claps to Stang for the EH!

We had a Kotter siting today as well – Orange Crush made an appearance after an absence that spanned two winters and two summers.  Hope you stick around!

Only 5 days out from Q School training and I whiffed the opening intro/disclaimer…teacher needs to pay attention to his own lessons.

Thanks to the pax for enduring the SIDEWAYS experiment outside the usual fitness comfort zone.  Not sure that the “suck” lived up to Pusher’s expectations at launch, but it helped me work out some of my own issues with the sideways realm of life.  Probably will leave some soreness in unfamiliar spots as well.

 

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