Escalation at The Hive

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It was Kettle Bell time at the HIve but that doesn’t hold a candle to the 2 FNGs we had this morning. That’s right. 2 FNGs!!! However, at the start, we only had 1. How’s that, you ask?

One of them, now known in the gloom as Father Time showed up 12mins late. When you see him in the gloom, you should ask him how he got his name. Regardless, here’s what we did:

Warm Up lap that would become our lap after each set of exercises. Followed that up with some basic warmup exercises before heading into the following:

10 Lunges (ea leg) – lap
20 Man Makers – lap
30 Merkins – lap
2min Plank done together

40 “Real” Squats and the quotes are a reminder that we’re not doing half squats – lap
50 Mountain Climbers  – lap
60 Curls – lap
2min Plank done together

70 LBC’s – lap
80 Bent Over Rows – Lap
2min Plank done together

Flutters the way I now like to do them
Boats & Canoes

Maximus

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F3 Dads 2021 Session 1

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45 PAX gathered up at the Calhoun St parking lot

BIG circle up on the green space for some warmups. All in cadence,
– SHH
– Imperial Walker
– Hillbilly Walker
– Squat
– Merkin (Skeeter wanted to call this in cadence, but got nervous in the center of the circle. We’ve gotta give our kids a chance to fail.)
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.

Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
– Dads vs. Kids race part 3: stipulation Kids bear crawl, Dads lunge walk
Loser does 5 burpees
– Dads vs. Kids race part 4: stipulation Kids run backwards, Dads run forwards….Finally!
– Dads load up your kids and carry them across the finish line

Sprint over to the hill (there were two guys doing a weight workout…did somebody EH them? Also, there was a dad up at the top of the hill with his daughter. Did somebody EH them?)

Load up and carry the kids up the hill
kids do 5 merkins at the top
Mosey Down

3-leg bear crawl up
mosey down
3-leg bear crawl (other leg) up
mosey down

Mosey over to the tumbling mat. Kids can make their dad run up the hill by doing a trick on the mat.

COT and popsicles

I got the red/white/blue ones thinking they’d be more popular. But the kids love the little freezer pops. Duly noted!

FNGs:
Donahue
Flipper
Laces
Strider
Monarch
Mongoose
Chase
Bolt (the younger)

Prayers:
– of gratitude at the opportunity to be a father
– to be worth of the responsibilities laid in front of us
– for our children to grow up wise and strong with hearts to know the will of the Lord

COT:
Part 1 – https://twitter.com/jisenhour/status/1401204326165581831
Part 2 – https://twitter.com/jisenhour/status/1401203462696849409

—
Band Camp dismissed

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Building reliability at Bushwood

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It’s Bushwood and L-Train says to bring a message. Honestly, I struggled with this one as I get caught in the misnomer of thinking I have to have it perfected or the idea that I can’t still be struggling with something if I’m going to talk about it with others. I recognize that’s not the case but nevertheless, it’s still an obstacle.

That said, the topic was essentially, building reliability. Throughout the workout, I would pose questions to the PAX that I personally have struggled to answer over the years. Questions like:

  • Can you be counted on in less than ideal conditions? What if it’s not 65 degrees and sunny; do you have what it takes to take charge? Will I be ready?
  • What if life doesn’t give me a 10ct; what then? You mean I don’t have time to catch my breath? How will I handle it?
  • What if I step out of my home office and the mess just hits the fan? What’s my response?
  • Do I have what it takes to shut my mouth and open my ears when listening is all that is desired?
  • You mean, I don’t have to be right?
  • Sometimes I just feel like licking my wounds and quitting? Can I be relied upon?

As for the physical part of the bootcamp, it went a little something like this:

SSH / Jump Squats / Tuck Jumps / Burpees
Run 1/2mi

Flutters / V-Ups / American Hammers / 10 Burpees
Run 1/2mi

Carolina Dry Docks / Mountain Climbers / Diamond Merkins / 10 Burpees
Run 3/4mi

Now for the crowd pleaser:
1 Burpee: 4 Tuck Jumps / 2 Burpees: 8 Tuck Jumps up to 5:20
Run 3/4mi

Quick discussion on life that sometimes all it takes, is all you got.
Sprint the final 1/2mi to COT

FUNHOUSE WAS KING on this one

Brothers, I appreciate you pushing yourself and pushing me as we covered right at 3mi this morning..

See you Friday.
Maximus

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Taming the Tongue (and the PAX)

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YHC led off with a quick Bible verse.

James 3:3-5

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark.

He do we talk to those around us? Our peers? Colleagues? M’s? 2.0’s? Do we treat those closest to us differently than say a total stranger?

Warm Up

Mosey/High Knees/Butt Kickers/Karaoke/Toy Soldiers

Al Gore hold while performing:

Moroccan Night Clubs

Lil Baby Arm Circles both directions

Squat Pulses to finish with a burn

 

The Thang

7 minutes of Chelsea to start

EMOM 5-10-15 Pull Ups – Merkins – Squats

 

Mosey to the track

Our thoughts ultimately come out via our tongue. If we think bitterly and assume the worst out of everybody in our lives, our tongue will be a strong

Burpee Chase – 

Sprint the straights, jog the curves. At each corner perform five burpees

Bear Crawl 100 yards in between each lap

Completed two laps

Back to the pull up bars

6 minutes of Chelsea

Jail Break to COT

Mary in Cadence

20 LBCs

15 American Hammers

10 Gas Pumpers

NMM

The tongue is something we cannot control – no matter how hard we try. The only true way to tame the tongue is by living in the Spirit. I have trouble with this myself. It is something that I just need to realize isn’t within my power to control. Once I relinquish said control to the Spirit, my speech ultimately improves.

How do we relinquish our tongues to the Holy Spirit? Well… there is no formula. But finding yourself in proximity to God more often tends to help. The more we approach the Lord via the Word, prayer, fellowship, and witnessing, the higher the odds are that our speech will be Spirit led.

Prayers/Praises

Kaiser’s 10 year anniversary

Splinter/Point Break Home Schooling

YHC – the Holy Spirit helped me to let go of bitterness I was keeping toward my M – big praise!

 

Thanks for the tap, Kaiser. Always happy to serve.

 

Punch List out.

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The Barry Returns: July 1st 2021

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  • QIC: Barry Manilow, BassOMatic, Twister, Boss Hogg, Cake Boss
  • When: 07/01/2021
  • Posted In: Pre-Blast, RPG, The Fort

July 9th 2020 was the inaugural running of The Barry, a 5mi run plus additional mile making a 10k around Regent Park at 7pm and 95 degrees.

So THE BARRY RETURNS  July 1st 2021 and in The Fort fashion, an event with some level of difficulty and whole lot of fellowship including Pizza, PBRs (and water) and a participation prize.

  • Last year we raised money ($360) for the 809 Foundation honoring Mike Doty. This year we are supporting Foundation for Fort Mill Schools and so PAX are encouraged to toss some cash in the bucket as Pizzas and Beers are donated and all proceeds will got to the teachers! Its about the community……and doing something crazy of course!
  • PayPal: https://www.paypal.me/f3thefort

Don’t ask me why it’s called The Barry. The list of why we do things in F3 is endless and so you can add this one on there. THE BARRY RETURNS is like Hollywood sequels where it will be just like the original but random cheesiness injected… enter The Barry Committee. Barry Manilow, BassOMatic, Twister, Boss Hogg & Cake Boss.

Now pay attention; Running is not the only option!!

THE ROUTE FROM 2020 HAS CHANGED…..MORE EXCITEMENT!!

  • You can
    • run it
    • ruck it
    • bike it
    • walk it….. and if you are World Wide Leader…..you can power-skip it.

This is a Thursday evening and there will be 2ndF following. Please see Sign Up Genius so we can get an idea on numbers and the plethora of prizes (not).

https://www.signupgenius.com/go/5080E44A5AE28A64-thebarry1

Details:

    • Who: All PAX that are interested….spread the word
    • What: 3 -6mi event with Pizza and drinks to follow….(bring own adult beverages if not a PBR fan)
    • When: Thursday July 1st at 7pm
    • Where: 7000 Regent Parkway (giant pyramid building….really unique place)
    • Why: Seriously ??
    • How: Just show up with gear to do what you do and have fun

Additional Information:

  • Bring chair with you for 2nd F
  • Please use Sign Up so we have idea on numbers: https://www.signupgenius.com/go/5080E44A5AE28A64-thebarry1
  • Event will kick off at 7pm Sharp, with cold PBRs and hot Pizza to follow.
  • Participation prize while supplies last
  • Great opportunity to EH someone and show them how nuts we really are

Let Cake Boss know of any questions.  Don’t Miss THE BARRY.…..you only live once!!!

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Fast5 – I’m BAAAAACK !!!!!

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Who: YOU (plus 4 of your friends), women, kids, everyone.  Do I have to be part of F3 or FiA to participate?  No

What: Fast5 relay!!!  5 person team (1 team member must be over 200 lbs OR over 50 years of age).  This is a 5k (3.1 mile) 5 person relay – 2.5 laps/person around the track.  Kids fun run will be 1 lap after relay is complete, free.  Fast5 cost is $10/person ($50 per team).  Team captains can send $50, or more, to PayPal @f3theFort .  Please indicate your team name and captain so we have an idea for numbers.  (sign up link: https://docs.google.com/spreadsheets/d/106Ay60pelm5rUkj8f2HL5FYrSm80hWzteJrh5zIrl2U/edit?usp=sharing )

When: July 31, arrival time for sign in is 9:30 am, warm-up at 10:00 moving in to relay.  Wrap up 11:00.

Where: Pleasant Knoll middle school, 2320 Pleasant Rd, Fort Mill, SC 29708

Why: Bacon.  Yes, bacon will be served.  Second why, and more importantly (I suppose over bacon), community fund raising opportunity.  In coordination with other school organizations, we are raising money to fund an ongoing F3 scholarship fund (to be administered by The Foundation for Fort Mill Schools) for the 3 high schools we have in Fort Mill; Fort Mill, Nations Ford, and Catawba.  Depending on total dollars raised, funds will be distributed equally amongst the schools.

2ndF post race: TBD

Look for updates to pre-blast between now and July 30 especially regarding a 2ndF option for after the race or additional fundraising ideas.

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BlockParty: M and being the right guy

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New day everyday to start new!!

19 PAX came to BlockParty to wrap up “M” month and have a slice of cake 🍰

we moseyed and did some warm up

3 corners of 5 burpees each

3 lanes of bear crawls

3 lanes of broad jump burpees

3 lanes of lunge walk Merkins

1.5mi running

As for the “M”

💥Continue to Honor her, court her and love her like it’s day 1

💥Need to stop trying to change her and be the change and right guy

💥Best thing for your kids is to love their mother more than a self

peace out ✌🏻

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Tasting and fellowship for a cause

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PAX:

It’s been talked about for months and, finally, will come together.  Here’s the format:

Date to gather – Friday, June 11, 2021

Time to gather – 1800 to 2100

Place – Reserve at Gold Hill Clubhouse 631 Quicksilver Trail

What to bring – Three things:  1) A chair, 2) If you’re tasting bourbon, a bottle to share with fellow enthusiasts.  if you’re tasting hops and barley, a 6-pack or growler/crowler to share.  If you are doing neither and are tasting water, YHC will have you covered.  And 3) A recommended donation of $50 (or whatever you are comfortable kicking in) which we will collectively donate to the charity of our choosing.

YHC will have catering from Moe’s provided.

Why are we doing this – It has been said to those whom much is given, much will be expected.  As leaders, our obligation is to pay it forward or, as we say in F3,  give it away.  As we roll into summer, let’s use this evening to celebrate great fellowship, our blessings and the chance to be a positive force to a group in need – whomever that ends up being.

I look forward to seeing you there!

Cyclops

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F3 Dads 2021 – Preblast

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  • QIC: Band Camp
  • When: 06/05/2021
  • Posted In: Pre-Blast

Update!!! As of 7/4/2021

  • Time is now 8:00-8:30 (beat the heat!)
  • WEP (Calhoun St parking lot)
  • Every Saturday of summer vacation 6/5-8/14
  • The Qs are stilling bringing popsicles!

Q Roster

7/10: Jwow
7/17: Olaf
7/24: Tootie
7/31: Lutefisk
8/7: Uhaul
8/14: kickball games (specific info coming)

Old news:

Here’s the outlay for F3 Dads:

  • 9-9:30 at WEP (meet in the green space)
  • Every Saturday in June
  • 2.0 friendly workout

Disclaimer: your kids will probably still whine that their legs hurt on Sunday morning.
I mean, I will, so…

sons AND daughters welcome

Disclaimer: it’s F3 Dads not F3 Sons!

Popsicles after COT

Disclaimer: That’s an “Ice Lolly,” if you talk like Sparkplug

Q lineup:
6/5 - Band Camp
6/12 - Maximus
6/19 - Slapshot
6/26 - Peabody

Come bring your 2.0s
Give anyone inside your house moment of quiet on Saturday morning….
HC now and put it on the calendar!

From the official disclaimer:
Participants under 18 must be accompanied by a father or male legal guardian.
By participating in an F3 workout, an individual assumes the risks inherent in doing so.

Have fun and don’t hurt yourself trying to keep up with your kiddo…. #justsaying! 🙂

If you want a more detailed idea, here’s my backblast from last year.
Look for a back-to-school workout in early August as well.
Date TBD.
Rumors of August 14…

—
Band Camp dismissed

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8

June FNG Jamboree

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Prepare yourself to get uncomfortable for the greater good of the community. We always brag about how tough we are and how we are not afraid to do “Hard Things” with our bodies to strengthen our 1stF; but how about we challenge ourselves to get uncomfortable by asking dudes to come out and join us in the gloom. Official rules and scoring will be presented in the near future.

In summary, we are challenged with the task of giving this thing we call F3 away in order to invigorate male community leadership. We need to get guys out and in shape, so they can help other men to better our community.

WHO: All Pax

WHAT: FNG drive!

WHEN: Month of June 2021

WHERE: We will be competing between AO’s located within the Fort region to see who can bring out the most FNG’s in the month of June.

WHY: What we have in F3 is amazing and there is a pandemic of sad clowns that need to be unshackled. We will not get to 250,000 men by 2025 if we don’t add them one at a time starting now.

Again Official rules and scoring will be presented in the near future.

UPDATED RULES AND SCORING BELOW:
YHC has gotten his matrix on and made a fancy little workbook to keep track of the points per AO and it should even give a visual plot if everything works out as planned. But as Iron Mike says the plan is probably going to change once someone punches me in the face. So the format is simple. Every AO for himself. This makes the siteQ’s in charge of their site’s performance. I know some of you know that it’s not fair that some locations have more pax than others. Well, that’s true and life ain’t fair princess so get over it. But in an effort to encourage more participation we will have two winners, the outright winner, and the normalized winner. The normalized winner will be the site that has the highest point total after being normalized for the average attendance compared to the average attendance for an AO for that day of the week. Don’t worry Trucker its just math for all of us to try and catch up to you.

So here is the point breakdown:
FNG 1st time posting: 1000 points
FNG 2nd time posting: 1500 points
Cotter : 500 points
VQ : 250 points
Downrange Post : 200 points

To start this party off I will post the spreadsheet on google drive and share the link but if we run into issues I am prepared to put the data into the sheet myself for the first week. If the site Q’s will make sure I am informed of the FNG’s that will help get you credit for your site.
Sample worksheet and chart shown below, hopefully.

JuneFNGJamboree_TheFort2021

*New Kids for F3 dads don’t count for the F3 FNG but its a great introduction to getting them to post kidless later on in the week. Spam the crap out of those classroom email lists before the school year ends fellas. Whats the worst that can happen….don’t answer that.

I will be challenging siteQ’s to encourage PAX to get outside that bubble of friends you normally hang with and give this gift away. Imagine where you would be if you were still a sad clown.

Stay frosty my friends,
Olaf
Build those guardrails out of bricks!

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