4/25/15 – 9-11 am – Baxter Y 3187 Colonel Springs Way; Fort Mill, SC
Marcus is a founding member of The John Maxwell Leadership Team. He is a powerful communicator that will challenge each of us to maximize our potential. I want to encourage each of you to reach out to others that would benefit from lessons from Marcus.
19 Pax posted to Golden Corral for some golf-themed abuse from Bubba Gump on his maiden voyage as Q.
The Thang (DD in lead)
Random run around parking lots to front of Yadkin Bank building (to recognize the deposit that Mr Jordan Speith was making after his performance in Augusta)
COP — Mtn climbers, Sumo squats, Peter Parkers, Moroccan nightclubs
Chariot Races (memorializing the high school freshman class homecoming races at Jesuit College Prep in Dallas, alma mater to both Jordan Speith and YHC)
+ Partner wheelbarrow around the entire bank
+ Stop at each corner for 25 Monkey humpers
Line up along curb in front of bank
+ Texas two step (Speith’s brief college stop for NCAA championship w/Longhorns): continuous step ups
+ Amen Corner: 11 Derkins w/lap around bank, 12 curb merkins R w/lap, 13 curb merkins L w/lap
Hand off to Gump
Mosey to HT parking lot for cycle of BLIMPS (recognizing Snoopy 1), marked by cones placed around lot
+ Burpees x5
+ Lunges x10
+ IWs x15
+ Merkins x20
+ Plank jack x25
+ Squats x30
Gather in groups of 3 for the Menage (in honor of Tiger W)
+ Partners 1+2 plank while partner 3 does SSH x30 (flapjack through 3 some)
+ Repeat cycle w/LBCs
+ Repeat cycle w/Dips
Another round of BLIMPS
COP — flutter kicks, Freddie Mercurys, Russian twist, gravediggers
COT
Naked Man Moleskin
Congrats to BG on his first rodeo! Still hard to fathom that he has been sweating and chattering for so long and has yet to be called out to Q. Nice to have BG and his BS in the center of the pax going forward.
Nice showing among pax who posted to Muthaship the prior day. That is quite a back to back beatdown!
S/O to Sen Tressel who is laid up with the sniffles opening the door to YHC and BG. Hope to see you back in the gloom soon!
S/O to Funhouse for the steady leadership and enthusiastic spirit of GC — keep it rolling brother!
With 13 strong Pax for a dry but damp morning we collectively conquered the morning. Nice job by all the PAX slinging tires and pounding pavement.
The Message:
God calls us to a very high standard in our marriages. We are told to love our wives as God loved the Church, love them as we love ourselves, cleanse and sanctify them. How do we live up to that standard?
How do we learn to love our wives as Jesus loves the church? Through changing ourselves, both our hearts and minds must be cleansed by the word. If we aren’t reading and meditating on the Word and allowing it to live through us then it is impossible to reach the standard set in the Word.
The THANG:
Mosey ( inch worms, lunge walks, side shuffle left then right, bear crawl, crab walk, karaoke left then right)
Warm-up
30 Ssh
5 burpees oyo
20 IW
5 burpees oyo
15 mountain climbers
5 burpees oyo
15 low slow squats
5 burpees oyo
Mosey to the bus parking lot for suicide sprints then exercise:
5-10-15 – Carolina Dry Docks
10-20-30 – Merkins
40-20-10 – Squats
15-10-5
Mosey to tires
7 min. Amrap
10 – around the worlds
10 – over head tire squat
5 – pull ups
7 min. Amrap
3 – Wall climbs
10 – curb merkins
Lap around the bus loop
3 minutes of Mary
15 of The Fort’s finest showed up this morning as we explored nearly the whole Ranch campus on a misty morning. This AO is huge.
THE THANG
Quick Indian Run to the cul-de-sac by the baseball field.
COP – All IC, SSH 20, IW 30, Monkey Humpers 20
Ran onto baseball field, YHC called an audible (to many of the Pax delight) as it has rained off and on for the last 3 days. We moseyed from the outfield to home plate to the Middle School trail in the woods. We stopped on the bridge where some wanted to continue the Mud Run by jumping into the creek. Instead we did (ALL IC):
Slow Squats 20, WM 20
Moseyed to Pickup line at the Middle School and proceeded to Bear Crawl up the hill, lunge walk on flat part in front of the school and bear crawl back down the hill. YHC initially mistakenly said Crab Walk but quickly changed to Bear Crawls (YHC is not a fan of Crab Walks).
Moseyed to front of the school for Dirty McDeuce instructions. The DM is 3 exercises/run a lap/3 exercises/run a lap/3 exercises/run a lap/3 exercises/run a lap. All exercises are done for 12 reps and all of these were done IC. The lap was around the long (with slight hills) middle school parking circle. I explained since it was bathing suit season we would work on our upper body (mainly crest) and abs.
Round 1 – Merkins/LBC/Flutter Kicks
Round 2 – Wide Arm Merkins/Holly Dollies/Rosoletta’s
Round 3 – Diamond Merkins/Freddie/Dying Cockroach
Round 4 – CDD/Peter Parker/Parker Peter
15 step up’s each leg
Mosey to the wall at the back of the middle school for Peoples Chair/Moroccan Night Club 20(IC) and Balls to the Wall, Rinse and Repeat.
Run long way back for COT.
ANNOUNCEMENTS-
Check out the newsletter. Also there is a clown car going to Ashville on May 30. See CSPAN.
Thank you McGruff for letting me Q. It was an honor.
On this soggy Thursday, 8 men bellied up to the bar for Burgundy led beatdown. After a brief “Welcome to the Neighborhood” speech, we were off.
The Thang
Half mile run around Manchester Village parking lot. At this point, Burgundy laid the hammer. No warm-up, just jumped right into a lovely ladder consisting of:
Mosey to the Manchester Meadows playground
Mosey to Manchester Village Fountain
At this point Burgundy pulled out his DJ turntable (iPhone) and queued up some Moby “Flower.” Each “Bring Sally Up” – jump from ground to the top of the brick shoulder on the fountain. Each “Bring Sally Down,” drop for a merkin.
Who knew 3:28 could be this painful? Finished up with a dealer’s choice ab lab:
Great work gentlemen! Welcome to ManU. Come back and bring your friends. This place doesn’t disappoint.
Announcements:
Clown car to Gastonia this Saturday – check your Fort newsletter from this week
Nun Run 5/30 – check @F3RockHill twitter for link
Asheville Leap Clown Cars 5/30 – respond to CSPANs email sent this week
6 PAX avoided the rain induced Fartsack and showed up for some DRP and Downpainment today at LILO. 3 PAX took of running (Double D, Repeat, Pig Pen), while other 3 stayed for bootcamp beat down.
The Thang
COP – 10 Windmills, 20 IW, 30 Mountain Climbers, 40 SSH ( ALL IC). 10 CDD, 20 MNC, 30 Squats, 40 Situps (ALL IC)
Mosey to the first drillbit – 10 Bombjacks, 20 Merkins, 30 Russian Twists, 40 SSH. Plank when done, wait for the 6. Skip playground 10-20-30-40 as playgrounf was underwater. Repeat 10-20-30-40 at 2nd drillbit, Repeat at Third Drillbit (at least where third drillbit should bit). Get within 10 feet of 4th drillbit and head down the hill. 10 Derkins, run to top, 20 flutter kicks, run back down, 30 calf raises, up hill 40 count People’s chair (IC). 4th drillbit 10-20-30-40. 5th drillbit and 6th drillbit the same. 3 man Indian Run aroundthe park not stopping at drillbits. 4 minute plankarama to Finish.
COT and BOM
Announcements – Read weekly email. May 30th – St Ann’s Run in RH
Prayers – Each of 6 gave a prayer request. Good stuff to pray for.
Moleskin – Whether it’s leading 30 men or 3 men its always an honor and privilege to lead the fine men of the Fort. Some things I’ve noticed know that I’ve lead several workouts. 1. Workouts don’t have to be complicated, simple workouts can smoke you as well. (plus leads to easier backblasts, not as much to remember). 2. Every time I Q, there is always friendly smack talk on twitter machine from either IL or Alcatraz. Come post you won’t be disappointing. 3. Always amazed by the impact the men that show up are making in my life. I hope I’m making an impact in theirs as well. 4. To answer the question in the title, what is more fun than 10-20-30 (insert CSPAN gripe)?, 10-20-30-40. I think you know whats coming next time I Q, or do you?? See you at the Ranch next Thursday!!!
At the last Black Diamond, it was only Jekyll (who was the Q) and myself, so by default the clock was ticking on my turn to lead the PAX in a Black Diamond Beat Down (B2D2)… I figured no better day for a downpainment than tax day. The day already is filled with pain, what’s a little more?
The moon was up, the air was cool, and it was time to Mosey…
The Thang:
Head to the upper lot for a little COP/Warmup:
IW x 20 (IC)
FAST SSH x 20 (IC)
Peter Parker x 20 (IC)
Merkin x 15 (IC)
Squat x 20 (IC)
CDD x 20 (IC)
Mosey to cul-de-sac (.5 mi)
Grab a coupon (cinderblock): We’re going to work out in ascending “tax brackets”, from minimum wage to Decibel…
– Cusak lap (hold the cinderblock above your head – http://f3nation.com/exercises/#c) around lower parking lot back to circle in cul-de-sac
– 10 cinderblock burpees
– Cusak lap (which quickly deteriorated to simply carrying the coupon)
– 20 cinderblock merkins (incline merkin on cinderblock)
– Cusak lap (who in the world had the idea to carry cinderblocks around anyway???)
– 30 upright rows
– Cusak lap
– 40 bicep curls (2 handed)
– Lap
– 50 squats holding coupon
Next was a variation of a Bear/Crab Suicide:
Bear crawl halfway across lower lot, then crab walk back… Rinse and repeat.
Indian run up the hill (coupons fully abandoned by now) halfway and kneel down on the side for some Jack Webbs 1:4 ratio up to 7 merkins and 28 arm raises
Mosey back to top for some Mary:
– Hello Dolly x 15
– Freddie Mercury x 15
– Rosalita x 15
– Protractors
What’s that? 2 minutes left???
– 15 Burpees OYO just to make sure that everything sticks
COT and Name-a-rama…
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As always, an honor to lead, and to be in the gloom with brothers.
– Helmet Out…
F3 INDIAN LAND WARRIOR NUTRITION CHALLENGE
The following program is adapted from the 2013 F3 Detox Challenge. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts;
The Base Program: This is the bare minimum (minimal effort) to participate.
The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number.
The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX. Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.
Base Program:
No ALCOHOL
No Fried Foods
No Fast Food (inc. Pizza)
No Bread
No Pasta
No Starchy Vegetables (potatoes)
No Artificial Fats
No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)
No Potato Chips, Snack Foods, Etc.
No Desserts (cookies, chips, ice cream)
No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)
CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY
You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation- Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6)
Don’t sabotage yourself.
Accelerator Options:
This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.
Consume 3 to 5 servings of vegetables per day
Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar. Be leery of flavored whey protein powders)
No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.
No eating 2 hours before bedtime
Eat a BALANCED breakfast EVERYDAY
Consume only High Quality Grains (Quinoa, Buckwheat, Barley, Kamut ect. No white rice)
No packaged/processed food- (Think farm (or butcher) to plate)
Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)
Weekly Challenges:
These will be thrown in as we move through the program.
WEEK ONE – Take this first week to begin The Challenge.
WEEK TWO to SIX – To be announced by the IL skull on twitter
****Remember this is not Weight Watchers, we do not count calories. We are Athletes; WE MAKE OUR CALORIES COUNT!
Sixteen men gathered for a Armory like beat down at the Ballroom.
The Thang:
Frogger across Gold HIll to parking lot behind school
Across parking lot and back: high knees, butt kickers and karaoke
Circle up
Imperial Walker x36, CDD x15,Cherry Pickers x25, Merkins x10 and Windmill x15
Mosey to stack of blocks
Group 1: Laying Chest Press, Run up hill with block, Curls, up hill backward, Shoulder Press, up hill with block, up right rows, up hill backward, Tri extension, up hill with block, squats (with coupon), Up hill backwards
Group 2: Up hill backwards, Laying Chest Press, Run up hill with block, Curls, up hill backward, Shoulder Press, up hill with block, up right rows, up hill backward, Tri extension, up hill with block, squats (with coupon),
At bottom of the hill. Remember to believe the Q when he says we are done running up the hill even if you are at the bottom of the hill: Crab Walk 1/3 of the way up, Bear Crawl 1/3 of the way and Backward Bear Crawl 1/3. Told you no running up the hill!
Mosey to stairway and then up. Then to crosswalk (No Frogger this time)
Mosey to Anytime Fitness and Circle Up for 3 minutes of boat and canoe
COT
Don’t forget Children’s Attention Home this Friday at 7 pm
Welcome FNGs TPS and Corruption
I enjoyed my Virgin Q at the ballroom. It is a blessing to have so many options at the Fort. I am blessed by every man that comes out to sweat along side me!
God Bless
16 Pax braved what was supposed to be a rainy morning. Many still sore from this weekend’s activities, including the USMC Mud Run and the Spartan races, but all embracing the gloom and ready to get after it. After a weekend full of OCR festivities, YHC still had a little of that evil coursing through his veins and so off we went…
Mosey to the sign at WEP for some warm ups: 20 IW, 30 SSH, 10 WM, 20 Low Slow Squats, 10 Merkins.
The Thang
Great showing by all involved and we managed to beat the rain and the train. Announcements were made (check the newsletter) and prayers and praise were lifted up. YHC took us out with the good word and much thanks for the ability to get out in the gloom with such a great group of men. #ISI #HIM