Corners and Cones @ Alcatraz

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  • QIC: CableGuy and FunHouse
  • When: 04/25/15
  • Pax: Badger, Maximus, Gears, Senator Tressel, Decibel, PhotoBomb, Trucker, AquaMan, Spitz, PinkSlip, Smuggler, LugNut, Jiffy
  • Posted In: Alcatraz, The Fort

15 PAX came to Alcatraz with the TegaCay guarantee of no rain due to the tax paid for Dome-O-Protection.  YHC hasn’t Q’d at Alcatraz in many weeks and was wondering what to add to the Weinke.  Asked the M for some ideas, and she said why don’t you pull out an old, hard one…….. I started to towards her way..wrong idea…communication is difficult as I totally forgot about my Q for a minute with those words uttered from her mouth… I did my 10 BombJacks and she reminded me of the Wheel-O-Pain….CableGuy started fast and furious and YHC pulled out the ManSack-O-Cones…..

CableGuy on the Q.

Meandering mosey around Runde and to the COP.

SSH X25
Parker Peter X25
IW X25 (more of a sprint)
Peter Parker X25
Low,Slow Squats X25
Mountain Climbers X25
SSH X25

Mosey to the Corner-O-Death.
Each corner Merkin 5+ from 5 to 20. After each set of Merkins, 50 LBC. Go

Round 2 – Same idea….Burpees with 50 squats after each set. Damn

Hand off to FunHouse

Wheel-O-Pain – Double up where you see fit!
16 cones and one in the middle. Do a cone, run into middle and do a BombJack. After each cone +1 BombJack (2, 3, 4 etc). Total BombJacks = 136…. Damn
Burpees X 10
Merkins X 15
hello Dolly X 30
Peter Parker X 25
IW X 30
Mountain Climbers X 30
Lunges X 30
squats X 25
LBC X 25
Plank Punches X 30
Burpees X 15
SSH X 30
Parker Peter X 25
3 Merkin Burpees X 7
X&O’s X 25
Freddy Mercury X 25

Naked Moleskin
Jiffy was next to YHC and had the bright idea to DoubleUp on specific cones, I had to oblige, as did other PAX. it was a pleasure to serve the PAX as they have served me over these past trying months with that thing called work. Constant reassurance and prayers from the PAX reminded me that I was not alone and that guys were not thinking of themselves, they were thinking of me. This does not happen very much in the “Real” world. Blessed to be a part of this group of men!

RockHill convergence May 2nd
3rd F eternal Church Office May 15th
Prayers for Paige and Cynthia for their battle and working on rounds of Chemo
Praise for Maximus and family celebrating 1 year with Olivia!

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Full Body Beatdown

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  • QIC: Javert, Cheeto
  • When: 4/25/15
  • Pax: Gepetto, Peach, Corn Hole, T-Square (FNG), Duck Boat, Sasquatch, Cobra Kai, Mayhem, Aqualung, Red Eye, Private Ryan, Padre, Posh, Cheeto, Walker, Italian Job, Javert
  • Posted In: Uncategorized

This morning, 17 of the area’s finest got out of the fartsack and survived a Javert and Cheeto Q that was sure to please the Pax. Welcome FNG T-Square – you picked a heck of a day to join us in the rain. After a brief disclaimer, we were off.

Javert led us around the Sullivan Middle parking lot where we circled up for a warmup of:

  • SSH
  • Merkins
  • Imperial Walkers
  • LBCs
  • Freddies
  • And some others that my exhausted brain has forgotten

Mosey through Cherry Park to the largest field. Circle up for additional warmup exercises.

  • Line up at midfield for suicides
  • Run to first line, karaoke back
  • Run to second line, karaoke back
  • Run to last line, backpedal back
  • Plank while we waited for the 6
  • Repeat with backpedals on all returns

Hand off to Cheeto

Mosey through Cherry Park with a Catawba run to the benches half a mile away near the Sullivan tennis courts

Grab a bench and perform 75 step ups each leg and 25 box jumps (a crowd pleaser)

Mosey to Heartbreak Hill

Partner up. One partner performs 25 Burpees, 25 Merkins, 25 LBCs, and 25 Squats while other partner sprinted the field and hill. Flapjack and repeat.

One lap around Sullivan Middle practice field for an “Active Rest.”

Circle up for dealer’s choice

This is where YHC lost track of the exercises. After Bear Crawling up the hill, 40 more SSH, 20 Merkins, 35 more Burpees, and a longer than it needed to be Alligator walk, and the longest game of 6 Inches, I was too spent to remember the rest. Once given the chance to head back, we took it.

Mosey back to benches for a short word from Peach about why we do this crazy F3 thing. As a reminder, we are here to share the pain with our brothers and spread the fellowship to other men that need it. Peach gets it and we’re lucky to have him as Site Q.

Finished with 20 derkins for good measure and a sprint to COT.

Announcements

Convergence next Saturday at The Patriot. This is a great time to bring a friend as we will have 100+ guys out here if full force working out together. OBT and Dredd will lead the way. Breakfast to follow at Anna J’s.

5/30 Nun Run – proceeds to benefit Dorothy Day Soup Kitchen

5/30 Clown Car to Asheville (check the weekly email for details)

Prayer Requests

The Haven Men’s Shelter needs food. This center only has 12 beds and is the only men’s shelter in Rock Hill. If you ever have extra food of any kind, bring it to 1435 Archive St, Rock Hill, SC 29730. These men could use any assistance you can offer.

Moleskin

I’m always humbled by the men that willingly get out of bed on a dreary day to lift each other up. As Proverbs 27:17 tells us, “Iron sharpens iron, and one man sharpens another.” You guys did a great job again and I’m proud of the effort everyone put in. Great virgin Q by Javert and awesome pain brought at the hands of Cheeto.

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Mountains beyond mountains

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  • QIC: Double D
  • When: 04/25/15
  • Pax: McGyver, Hipper, Flat Tire, Longshanks, Santini, Red Banjo, Acme, Magnum, Mile High, Crab Cakes, Stang, WWL, Rooney, Juan Valdez, Hasselhof, Solid State, Wheels
  • Posted In: The Fort

18 pax chose the #RedPill at WEP on a cool, breezy, damp morning to jump start their weekend with a dose of hill-infused pain.  Wise choice, gents.  Time to get moving.

The Thang

Warm-up-on-the-go today

Jog out parking lot to Springs lot, karaoke R/L, backward lunge, backward run, forward lunge, walking Imperial Walker, AYG run to UC Synergetic parking lot on 160, Peter parkers x10, Parker peters x10, Merkins x10

AYG run to playground with the Double Ds

Time to climb the first mountain

Derkins x10 along wall at top of hill, run down hill then back up; rinse & repeat (total of 5-7 cycles depending on pace and count)

AYG run to statue along 160 to climb the next mountain

Run to top of hill, 10 wide arm merkins at top, run back down; rinse & repeat (3 cycles total)

AYG run up road to gun shop and across to parking lot

Diamond merkins x10

SSH x26

Mosey to wall of UC Synergetic

People’s chair followed by Balls to the Wall; rinse & repeat (3 cycles total)

Run to WEP parking circle

Time for another mountain

Stairway to Heaven w/Burpees x5 at each lamp post

Run down the hill

Run to top of hill and back down w/LBCs x20 at the bottom; rinse & repeat (3 cycles)

Mosey to other part of same hill

Backwards bear crawl up hill, 10 CDDs at top, bear crawl down hill, Moroccan night clubs x10 at bottom; rinse & repeat w/variations (3 cycles total)

AYG run to soccer field for flatlander mountain workout

Run to 1st light pole, Bomb jacks x5, run to 2nd light pole, Monkey humpers x10, run to 3rd light pole, Sumo squats x15, run back to starting point; rinse & repeat for 10 mins

6MoM — Flutter kicks x13, Dollies x13, Adolph Hitlers x13, Freddie Mercury x13, Maktar N’dyae x20, Dying cockroach x13

Jailbreak run home

COT

Naked man moleskin

The theme for today was “Mountains Beyond Mountains.”  It is a book title taken from a Haitian proverb that says “Beyond mountains there are mountains.”  That is what we experienced this morning in the workout and what we experience in life.  The proverb could be interpreted and applied in many ways.  My workweek this week was characterized by several conversations where colleagues needed to “get something off their chest.”  But, at week’s end, I was left with the question:  Did they actually get the “weight” off through the discussion?  If life is an endless stream of “mountains beyond mountains,” then resting/celebrating at the peaks and healing/recharging in the valleys are both essential to be a successful climber.  When I find myself in a valley and need to get something off my chest, will an emotional dump on a colleague actually relieve the burden before I continue the climb?  Or, is it really a complaining or self-pity party that only adds more weight?  Maybe what I need is to seek out the person who is the source of the anxiety/anger/frustration and seek or offer forgiveness and establish reconciliation.  Then, the weight will be released and I can climb freely.

Take a few moments this week and think about the proverb…what meanings come to mind for you?

Outstanding effort by all pax today!  I intended to bring a Garmin to see how much ground we covered, but as usual I forgot it at home.  All I know is we covered the steepest terrain The Fort AO has to offer and proved our mettle through speed, strength and endurance.  #ISI

Welcome to Juan Valdez for his 2nd outing (an 0727 posting still counts in the score sheet).

T-claps to Red Banjo for his successful and inspiring conquest of the Boston Marathon on Monday!

T-claps to Rooney as he celebrates 39 years on the Big Ball!

Good luck to Hipper and the FMHS LAX team as they compete today for the SC State title!

Prayers for those suffering from loss and those with much heavier burdens than ours who continue to climb life’s mountains.

Thanks to McGyver for the opportunity to Q and for his continued leadership of the pax on Saturdays at WEP.

Great 2nd F at Coffeeteria today!

Aye!

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Keep Your Testimony Handy

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  • QIC: Spitz
  • When: 04/24/2015
  • Pax: Cspan, Destiny, Boy Band, Gepetto, Hasselhoff, Change Order, Corruption, TPS, Assassin, Deacon, Lugnut, Grid Lock, Old Bay, Rebel, Opie, Dugger, Solid State, Airborne, Long Shanks, Spitz
  • Posted In: Slow Burn

20 men posted this morning for a light workout in preparation for a great weekend.

The Thang:

Mosey to parking area between bouncy houses and Lowes and circle up for Side Straddle Hop x 20, Merkins x 10, Imperial Walkers x 10, Windmills x10 then head over to the wall for some people’s chair.  Two rotations of chair with a break of some Morracan Night Clubs.  Paired up (no man goes alone) for two laps around the strip mall using the four corners as follows:  14 Merkins, 28 LBC, 14 Diamond or Wide arm Merkins, and 14 Burpies (rinse and repeat) and the third lap with 14 Pullups and Wide Arm Merkins. Mosey over to P Lot for some PAX choice X 10.  Times up and head to COT.

Moleskin

We all have a testimony (or should have) and we should all be working towards building relationships with others to share our testimony.  Keep It Simple Stupid and keep it short and to the point.  Follow the Great Commission and realize that our biggest focus should not be exercise but focused on investing into others lives.

Announcements

Clown Car to Gastonia on 4/25?, Children’s Attention Deficit Home 4/25 at 1600 HRS, Convergence on 5/2 Patriot led by Dredd, 5/25 regular workouts and Murph at Coop.

Prayers

Family, marriages, Flat Tire’s M.,  spoken and unspoken requests

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Climbing the DORA Pyramid at the Swamp

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  • QIC: Gears
  • When: 04/24/2015
  • Pax: Royale, Aquaman, Tater, Gekko, Jerry Lewis, Cableguy, Sasquatch, Cornhole, Cakeboss, Cobra Kai, Photo Bomb, World Wide Leader, Honeybee, Sparks, Chicken Nugget, Homer (FNG), Gears (Q)
  • Posted In: The Swamp

17 Men conquered the Fartsack to post in the Gloom of The Swamp.  One FNG present, disclaimer disclaimed, then we took off.

 

The Thang

Mosey to Home Depot Lot for COP warm up

  • SSH x 20
  • IW x 15
  • Windmills x 10
  • Mountain Climbers x 20

Mosey to corner of HD lot by bike racks for DORA Pyramid

PAX Paired off.  Partner 1 ran to garden center entrance (~200m), while Partner 2 did below exercise, flapjack till reps completed.

  • 100 Merkins
  • 200 LBC
  • 300 Air Squats
  • 200 Freddy Mercuries
  • 100 Supine Pullups (on Bike Racks)

Double Applesauce (Indian Run) around to Target Lot

Call The Ball Ladder.  PAX rotate through cycle of movements below between balls in front of Target with a Ladder of Bombjacks to 8

  • Burpee Broad Jump (aka Psycho Bunny)
  • Bear Crawl
  • Crab Walk

Karaoke to Fountain to AMRAP for final 3 minutes.  As many cycles as possible of

  • 10 Dips
  • 1 Lap around fountain lot

Mosey back to CFA lot for COT

 

Announcements

  • 3rd F convergence at Eternal Church Offices on May 15 on Marriage with Chicken Hawk
  • 1st F convergence at Patriot (Cherry Park in Rock Hill) on May 2nd @ 0700
  • Gastonia Clown Cars leaving Baxter Starbucks at 6am Saturday

 

Prayers

  • Flat Tire’s Wife
  • Travel for Tater in Mexico
  • Marriages

 

NMM

There is something very interesting going on at The Swamp, where we get both PAX from The Fort as well as some south Charlotte regions, and we had a great turnout this morning with 17.

Note to the Q’s: Things like a DORA pyramid make the PAX work hard, but remember the separation you will inevitably get between the sugar rays and the clydesdales when you do a routine that is this long.  One of the core tenants of F3 is that we work together and we finish together.  I was guilty of this today.

As an aside, I didn’t bring it up during the workout, but I got pulled over this morning for doing a “california roll” at a stop sign.  The officer commented on the safety of runners and how it is important (especially in the gloom) to obey the traffic laws and keep an eye out.  Fortunately I got off with a warning, but I thought it was worth highlighting to the PAX a few safety items that came up recently and should be broadcast:

  • Never Leave the 6, even if they are just going back for gear.
  • Stay Close to Launch Point in case emergency care is needed (and you have a phone)
  • There is benefit in things like Road Id to help in case of emergencies

I will be the first to admit that I push harder than I should at times in the workout… we’re men, we feel like we need to show the rest of the PAX our prowess.  However, I want to encourage you all to remember that we’re also human and breakable, so we should push hard because it is F3, but be safe.

 

Honor to Serve.

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Parking Lot Tour of FM

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  • QIC: Crab Cakes
  • When: 4/23/15
  • Pax: Aquaman, Maximus, Lil'E, Dugger, Johnny Football (FNG), Double D, Man O' War, Seacrest, Pig Pen (Laces Out), Repeat (Laces Out), Bolt
  • Posted In: Laces In, Laces Out

12 strong showed up for a little Laces In/Laces Out at WEP.  While 2 headed off to go yogging (soft “j” – which apparently is just running for an extended period of time) the remaining 10 decided it was a good idea to check out some of Fort Mill’s finest parking lots.

The Thang:

Little baby jog to the top of the hill grassed over gravel parking lot.

IW x 20

Windmills x 20 (remember when these were a rare novelty?  now they are done at EVERY SINGLE WO…..you’re welcome)

LBJ to the lot in front of the wall

Mountain Climbers x 20

Peter Parkers x 20

Parker Peters x 20

Low Slow Squat x 20

LBJ to the vistor’s lot along 160

Let’s try this cycle out – max perfect pushup (PER-fect pushup) then run up along the sidewalk and then down and around back to where we started.  Try this 3 times.  It *should* get harder with each turn.  O2 level running low.  Uh-oh.

LBJ to the Veterns Parking lot

Let’s try this combination out – bearcrawl/sprint/bearcrawl/sprint along the light poles on 160.  Let’s try it again.  Let’s try it another time after that.  Well technically it *wasn’t* going to do itself…..so we had to do it.  10-counts all around.

LBJ to the back bank parking lot along the cut-through

Let’s try a flat jacobs ladder – run to other side of the parking lot and do 7 burpees.  Run back and do 1 bombjack.  Then repeat until you do 1 burpee and 7 bombjacks.  How was that?  Awful?  O.k. just curious.

LBJ back to the light poles along 160

Let’s try out a suicide using the lightpoles.  You know what?  Let’s try that one more time.  Why?  Because I’ve blown through my Weinke and I can’t think straight right now.  #O2depleted  Anyone up for a 10-count?  New guy?  Sure.  Everyone gets a 10-count.

LBJ down 160 to the front parking lot facing WEP

Remember that max push up thing?  Let’s try that here with the run being around the island.  Awful again, right?  Let’s do it two more times.  Did I say we were going to do it for 10 minutes?  How about 7 because no one can breathe.  I know!?  Ab exercises!  Let’s do a couple to finish this thing off.  LBC’s, Dolly’s, Flutters?  Sure.  Alright then.  2 minutes to spare.  Let’s head back to COT.  All you got?  Sure.  What do I have?  Nothing left.

COT

Moleskin:

Great work by all the pax.  Too many #LarryBirds to name.  Thanks for letting me lead (from the 6 mostly) such a great group of men.  It is always an honor. 

Here is the power of F3 in my life.  Was talking with Dugger after the COT and realized that when available to attend an F3 workout I post 99% of the time.  When I have time to workout #SadClown style – I post 1% of the time.  If it wasn’t for F3 I simply would not have much in all 3 F’s.  It’s an amazing thing that we need to share with all men in our community.  Let us form a real life Army for Good.

Convergence at the Patriot in Rock Hill on Saturday May 2nd.  All other AO’s will not meet.  Dredd and OBT to be there.  Do not miss it.

2nd Annual Cannoli Run on Saturday May 16th  at St. Philip Neri Catholic Church.  50% of the proceeds go to the Fort Mill Care Center.  It’s part of our Italian Festival.  Check it out at spnitalianfestival.org.  Great opprotunity for 2nd F with the M and 2.0s.  Let’s push the 2ndF gentlemen!  (side note – they have really good dark Italian beer….haven’t found it anywhere else)

Prayers for sick familty members and the sudden loss of life that can even strike our most unsuspecting family/friends.  Gives us motivation to concentrate on the important things in life while we are on (as Dredd likes to say) the #BigBall.

Praise for how adoption can change many lives for the better.  Incredible example of #LivingThird.  Also time to celebrate birthdays for the 2.0s – they start to go by quickly even if you have 10 kids!  Really?  10?!  Wow.

Per CSPAN:  Be a better man today then you were yesterday.

AYE!

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A Tour of ManU’s Petting Zoo

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  • QIC: Solid State, Italian Job
  • When: 4/23/15
  • Pax: Menthol, Pusher, Geppetto, CSPAN, Green Wave, Swamp Fox, Robocop (FNG), Mayhem, Shrute, Tinker Toy, Old Bay, Solid State, Italian Job
  • Posted In: Uncategorized

This morning was the official launch of ManU. 13 strong men including an FNG (Robocop) came out to christen this lovely AO. Solid State started us off with a disclaimer and we were off for a 2.9 mile tour of Manchester Village.

The Thang

Mosey to the fountain for a warmup of:

  • 15 Windmills
  • 15 Imperial Walkers
  • 30 SSHs

Mosey to the Manchester Events Center where we partnered up.

First partner runs a lap around the building while partner 2 does Merkins. This was not a race until CSPAN pulled a CSPAN and shot off like a cannon. Next thing you know, he and Pusher were doing their best Usain Bolt impression. The Pax had to follow suit. Thanks for the extra motivation fellas.

Flapjack with partner.

Mosey to the La Paz Building for ladders of Bomb Jacks and Freddies counting down in 2s (20 Freddies, 2 Bomb Jacks, 18 Freddies, 4 Bomb Jacks…)

Mosey to Chili’s.

Partner runs a lap, other partner Lunge Walks. Flapjack. Sub Lunges for Moroccan Night Clubs.

Quick lap around Wendy’s and a quick game of Frogger avoiding traffic.

Handoff to Italian Job who immediately asked for a 10 count.

Mosey to parking lot in front of Dicks Sporting Goods for fun on the farm. Utilizing 50 yards between curbs, the Pax did the following:

  • 25 yards of Duck Walk
  • 25 yards of Crab Walk
  • Repeat
  • 25 yards of Bear Crawl
  • 25 yards of Frog Jumps
  • Repeat
  • 30 yards of Bunny Hops
  • 20 yards of Alligator Walks (looked much better on paper)
  • 20 Crab Jacks
  • 20 Donkey Kicks (OYO)
  • 20 Monkey Humpers
  • 10 Bomb Jacks for a “That’s What She Said”

Mosey to the wall by Sweet Frogs for the Wall of Fire.

All in People’s Chair while we took turns doing 10 Merkins. People’s Chair lasted a solid few minutes until we switched to a crowd pleasing, Seal Team Situps (20).

Mosey to Moe’s for dealer’s choice ab lab.

  • Flutters (CSPAN dropped the hammer starting us off with 20)
  • Cockroaches (Solid State crushed these bad boys)
  • Russian Twist (a Geppetto classic)
  • Protractor (lot’s of mumble chatter until Pusher decided to keep us at 10 degrees for 45 seconds or so – that shut us up)

COT

Prayer Requests

Our injured F3 brother in Charlotte

Continued prayers for a full recovery for Swamp Fox’s mom

Flat Tire’s wife and her continued fight with cancer

Announcements

Clown car to Gastonia this weekend for a Package and Gunny beatdown

Next Saturday Convergence at Cherry Park (The Patriot) led by Dredd and OBT with breakfast following at Anna J’s in Rock Hill

Memorial Day Murph at Nations Ford High after your regularly scheduled Monday workout (6:45)

Hog and Coyote 13 mile fun run with 4 workouts in-between. Details to follow

Asheville clown car 5/30 – check your Fort newsletter email for details

Moleskin

Great job men. The official launch of ManU was a success thanks to your willingness to get up and push yourself early on a Thursday. Thanks to the guys from Fort Mill for clowncarring down to help with the launch. I look forward to seeing you guys return in the future. A Q Schedule is being developed and I’d like to put all you guys on it.

 

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Happy Burpee Beatdown – Dark Helmet’s 40th

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  • QIC: Longshanks
  • When: 04/23/15
  • Pax: Dark Helmet, Santini, Mr. Clean, Cerrano, Spitz, Backdraft, MacGyver, Chicken Hawk, Change Order, Trucker, Lugnut (respect), Wheels, Cake Boss, McGruff, White Lightning, Longshanks
  • Posted In: The Ranch

16 of The Fort’s Finest (Mustangs and Clydesdales) descended on the Ranch to wish Dark Helmet a Happy 40th Birthday.  Little did they know that the word Birthday would be replaced by Burpee.

The Thang

Warmup lap around the parking lot before COP.  Then, 40 SSH (IC), 40 Mountain Climbers (IC), 20 IW (IC), 20 Windmills (IC), and 20 Monkey Humpers (IC) (cuz everyone should hump on their birthday). Mumble chatter about letting all M’s know that.

Head to the first corner of the parking lot to explain today’s Four Corners.  Explain to PAX that in honor of Dark Helmet’s birthday, the exercise most closely sounding to birthday is burpee.  First corner is the first part of the burpee, the leg thrust.  Hands on the ground. legs back, then forward, 40 times.  Run to corner 2.  Second part of the burpee is a merkin, so 40 merkins at corner 2.  Run to corner 3.  Third part is a squat and jump, so 40 of those.  Run to corner 4 and put it all together for 40 burpees.  Rinse and repeat the entire lap.  Plank when done.  After planking and waiting for the 6, early finishers were rewarded with 10 more burpees.

Mosey to the wall.  People’s chair for 40 count, then 40 dips OYO.  Rinse and Repeat.  Rinse and repeat again, but instead of counting to 40 while on the wall, we sang happy birthday to Dark Helmet.  After 3rd round then 40 LBC (IC), 20 Peter Parker (IC), 20 Parker Peter (IC), 40 SSH (IC).  Jailbreak to COT and BOM.

Announcements – CAH this Saturday at 4:00, Clown car to Gastionia (contact Package), 3rd F Convergence May 15th, Nun Run May 30th.

Prayers – continue to pray for Flattire’s M as she goes through Cancer treatments, Prayers for Area 51 brother who collapsed during workout yesterday.

Moleskin – Lots of Mumblechatter this week on the twiiter machine as there have been lots of great Q’s and amazing workouts this week.  Lots of great options as the Fort continues to grow.  Double D was making fun of me seeming that I’m Q’ing several times a week.  Seems like it some days, but it’s what makes F3 work.  So when it’s your turn, or someone needs a fill-in, step up and do it.  Just remember, none of us are professionals (even those of us that are now sponsored athletes). (Shameless plug for my sponsor www.athletics8.com use code Ryan to get 15% off your order).  As far as today’s workout goes, I’m not sure if people were more mad at me for coming up with this crazy burpee workout or Dark Helmet for being born.  I honestly think they were more upset with Dark Helmet.  Which is kind of sad.  All he did was show up.  Those that fartsacked missed out.

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“Wheel of Torture”-What weighs you down?

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  • QIC: Tinker Toy and Mailman
  • When: 04/22/15
  • Pax: Padre, Shrute, Swamp Fox
  • Posted In: Golden Corral

Hebrews 12:1-2 “What weight do you need to lay aside?”
Mailman opened by reading this passage and gave us all this question to ponder during the workout. What are things, relationships, ECT that hinders our walk with The Lord?

Warm up-in cadence
SSH-20
IW-15
Windmill-15
LSS-15
Merlin-10
MNC-20
Mosey for 2 laps around property and go to the “Wheel of Torture”

We had a spinning wheel that had 12 exercises on it and the PAX
took turns spinning the wheel to determine what the next exercise would be. All the exercises happened to land on a “4 corners exercise where we did a certain number of reps for said exercise on each corner of the building until we ended back at the wheel for another spin. We then spun again and kept moving. Except for a brief 20 second recovery count, there was plenty of cardio to add to the craziness.

Here’s how it went down:

Spin 1-20 jump squat each corner
Spin 2-20 sumo squat per corner
Spin 3-Carolina Dry Dock-15 per corner
Spin 4-Carolina Dry Dock-15 per corner
Spin 5-Prison Cell push up- 5 per corner
Spin 6-Merkin-15 per corner
Spin 7-Burpee loop (5,10,15,20 on respective corners)
Spin 8-Monkey Humpers-20 per corner

Name O Rama
Hebrews 12:1-2 Tinker Toy had a follow up to Mailman’s question from the beginning with a brief explanation of the passage. In biblical times, Olympic athletes would wear many garments and weights prior to the race. When it came time to start the race, they would “lay aside” the weights and most of their clothing to allow them to be as light and fast as possible.
Application-We too have weights coming into the race of our spiritual life. They may include work, family, finances, hobbies, ECT. We have to make sure that we lay aside everything that keeps us from walking faithfully with Christ. If we have our relationship with Christ in order then everything else falls in place under His strength.
We then focused on verse 2 where we must look to or “fix our eyes” upon Jesus, who completed His race by conquering death and sin on the Cross at Calvary. Just as the Apostle Peter could walk on the water as long as he had his eyes fixed on Jesus, we too can accomplish His will for our lives (race) when we fix our eyes on Him. Also, just as Peter sank when he focused on the circumstances of life around him (waves, water, wind), he sank like a rock. We too will get off the race course if we focus on the circumstances of life instead of the “author and perfecter of our faith.” Nothing takes Him by surprise. We must trust Him completely.

PAX then shared some of their personal weights that they need to throw off so they don’t become “sins” that then entangle.
Mailman closed in prayer lifting up those requests to set aside our weights.

GREAT JOB MEN! It was a tough workout but everyone hung in there and finished strong.

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Biceps for Swim suit season!

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  • QIC: Change Order
  • When: 04/20/15
  • Pax: Dark Helmet Chicken Hawk Lugnut Huckleberry Decibel Deacon McGruff Cheddah Assassin Green Wave Gridlock Spitz Change order
  • Posted In: Uncategorized

13 Pax came out to work their gun shows to get ready for swim suit season.  Work out included

1. Run a lap

2. Warm up of side straddle hops, merchins, windmills, Freddy mercury’s, flutter.

3. Main work out consisted of several sets of slow and controlled tricep and bicep exercises such as the  curls, tricep extensions,  up right rows, and skull crushers.  In between sets we ran a lap

4. Finished up the work out with some ab work and most importantly circle of trust.

 

Great crowd for an early Monday morning

 

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