Random Pain at Quagmire

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YHC had a busy weekend and no time for winkie writing.  So, just show up and inflict random pain!  Noticed an f3 shirt-wearing HIM but unrecognized.  Eighty Eight is the name, from California. Said PAX lived in Lake Wylie/FM area for a while and moved to CA and mustard seed’ed an AO!  Leadership, AYE!

Quick yet proper disclaimer was given, and a mosey began. Wait, is that Duck Dynasty pulling in? Guess we’ll make a quick lap.  Duck joins, and wait, is that Olaf pulling in? Might as well grab him too!  Off we go for a decent run to an unnamed parking lot. COP had windmills, mountain climbers, produce pickers, werkins, imperial walkers, and a slow lbc with hands & feet touching the ground after each rep. Mosey to the wall between target and home depot.

Split up into two teams. Wall sit while PAX one at a time ran to the other wall, jumped and slapped the wall as high as they could, dropped for 5 merkins, and ran back.  YHC’s team was in an early slump but somehow caught back up FTW. Moseyed to target where we lined up the winners. Each winner chose a partner from the losing team for 2 sets of vacuum cleaners. If you don’t know what they are, you’re lucky. #exicon. Then, kept partner and grouped up about 40 yards apart facing each other. Method of transportation changed, but we met our partner in the middle and knocked out some exercises. Don’t remember exactly what they were but it was cool. Crab walks, bear crawls, crawl bears, burpee broad jumps. Yay.

Next mosey back to the walls for some wall work. Incline on the wall for 10x shoulder taps, followed by feet on the wall for 10x shoulder taps. Wall sit for an apache 10-count for our CA friend eighty eight. BTTW position for 10x double count peter parkers. #crowdpleaser

Mosey to random parking lot for some Captain Thor (thanks Tinsel). Mosey to mattress firm for Jack Webbs. Mosey to Best Buy parking lot for the finale which was 4  lines, bear crawl one at a time to the other end and sprint back for a relay race. Waiting PAX are to do SSH or squats or something to make them better. A little competition never hurt, right?

COT, read newsletter (duh), nessie, prayers for travel, kids, marriages, praise for eighty eight accelerating on vacation (it was like 1-2 am his time). 16 HIM got better on a Monday!

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Living up to its name

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We had 11 on a wonderful fall morning for part 2 of my back-to-back Q’s this week.

We had an FNG out this morning so I gave a nice disclaimer and off we went for a long lap around the parking lot mixing in some toy soldiers and karaokes along the way.  We then circled up for some CoP.

I’m not much for warm-ups so after 9 slow windmills I explained how we would do CoP this morning.  Since today I was tackling the letters F & G from the Exicon, I found a a routine called “Global Warming” that I thought might be a fun way to get the blood flowing.

The PAX, already in a circle, had to hold Al Gore while shuffling their feet (think football drills) while I called out an exercise & count, they then perform the exercise OYO and returned to their Al Gore shuffle.  I was mixing quite a few in so I can’t remember everything I called, it was completely random, but consisted of Merkins, Mountain Climbers, Squats, SSH, and then a plank hold routine I like to do that went on for a couple of minutes.  I tell all the PAX to get into plank and then call out randomly up/down.  When down is called you are supposed to hold 6″ until I say up again (returning to normal plank).

After Global Warming we went down to the lower deck and quickly realized why we don’t go down here much anymore, it smells horrible, just what you would expect a “Poopdeck” to smell like I suppose.

Anyway, the next routine was F- Four Corners Escalator.  I had setup some cones in a rectangular shape with the long ends probably 100 yards apart and the short ends, maybe 20-25 yards.  Start at the 1st cone and work your way around all 4 Corners Escalator style!

  • 1st cone   10 Flying Squirrels
  • 2nd cone 10 Flying Squirrels, 20 Merkins
  • 3rd cone  10 Flying Squirrels, 20 Merkins, 30 Squats
  • 4th cone  10 Flying Squirrels, 20 Merkins, 30 Squats, 40 Lunges

Method of travel between each cone was to run the long sides and bear crawl the short sides. Upon completion of all 4 cones we took a long mosey around the entire bottom parking lot and then worked our way back down the Four Corners Escalator.

  • 4th cone  40 Lunges, 30 Squats, 20 Merkins, 10 Flying Squirrels
  • 3rd cone  30 Squats, 20 Merkins, 10 Flying Squirrels
  • 2nd cone 20 Merkins, 10 Flying Squirrels
  • 1st cone   10 Flying Squirrels

Same method of travel and then another long loop around the parking deck when done.

For the final routine we did “Gunners”, which is basically some sprints.  The explanation was something like a gun, from the hammer to the barrel or something like that.  So the Q picks a number for the “hammer” which were American Hammers x50, and then an explosive exercise, so I chose 10 Bombjacks, followed by a run/sprint AYG (down the barrel I suppose).

So PAX on their six, 50 American Hammers, 10 Bombjacks and then 100 yard sprint AYG x2

Then 2 more sprints (back & forth), but this time Burpees instead of Bombjacks.

After this we had a few minutes to spare so we moseyed back to CoT and did about 2 minutes of Abs.  I called out Hello Dolly’s, and other PAX called out some LBC’s, Flutters, and Alternating Shoulder taps.

Exercise Totals:

  • Almost 2 miles of running
  • 80 Flying Squirrels
  • 120 Merkins (not counting CoP)
  • 120 Squats (not counting CoP)
  • 80 Lunges
  • 20 Bombjacks
  • 20 Burpees
  • 200 American Hammers
  • 4 “AYG” sprints
  • ~ 100 yards of bear crawlin’
  • And some other Ab lab stuff and CoP exercises.  Not too shabby!

We wrapped it up as usual in our CoT:

  • 10/26 LKW CSAUP (teams of 3)
  • Literally no other praises or prayers this morning so we ended with a prayer of what was on our hearts and prayed for our families and injured PAX.
  • Welcome FNG Floss!

Thanks for the Q Costanza!

Until next time,

-Flux-

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Ranch Style

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As our boys are on the same soccer team, Jiffy took the opportunity to request my Q the week before. Been a little while since I’ve been to the ranch and more than likely, it was a Q, too.

Two Run and Gun Musketeers pledged support the evening before, so I was guaranteed a couple familiar PAX. Ultimately, there was at least 5 PAX that were new to me. 10 total.

Early arrival, set out some cones and got the worm out to the football field side. Last minute writing of weinke and taping to arm in the van, and off to the PAX minutes before.

Little mosey around all the fields with a few stops to warmup, WM, SSH, LSS, Tappity Taps….the new name?, 1 leg flutters, MTN C, LeanBacks and the always fun, do it as you’d like…Goofballs.

Around the front school loop, jog with stops at speed bumps: 5 bombjacks, 4 squats, 3 burpees, then 432, 321….or something similar as my count plan veered off course.

Jog to football field next to soccer field. Met up with the “worm” 140# sandbag. Partners carried the worm full length of field and back while the rest did 10 Monkey Humpers, brief 10 yard jog to other side for 10 CDD’s, then 9 and 9, 8 and 8 and so on. Took turns with worm carry. Then switched to calf raises/jump lunges combo….or so I think…Did not make it to Donkey Kicks/wide arm merkin combo.

To soccer field. Partnered up again. One partner led out a couple secs early to sprint back of opposite goal, then partner left to reach soccer ball and kick to goal. P1 brought ball back and both sprinted back to together. Meanwhile…rest of PAX alternated 5 merkins/big boi situps, wide squats then bear crawled about 5 yards and repeated. Kept going to all PAX done.

Finished up with some good Mary, if I recall properly. I heard one PAX say “Well, we did some diffferent things today” which I hope is a good thing….  Good job out there, PAX.

Talked of the IronPax challenge as a you vs. you individual test as IronPax has 4 very hard workouts weekly in September. But even more importantly, for the PAX to support each other and make sure everyone gets through the challenge.  See backblast “Sometimes you are the six”: https://f3thefort.com/2019/09/13/sometimes-you-are-the-six-ironpax-wk2/

Get out to our G-Fit workout with the kids on Saturdays at 3:00 pm to serve our community efforts in the Paradise community. Q’s always needed!

The Paradise Reading Center is held every Mon and Wed at the Greater Bethlehem Baptist Church at 601 Joe Louis Street in Fort Mill during school. We need volunteers to assist in tutoring and helping the kids with school work!

Get out to the Q-Source discussions held on various days during the week.

Thank you to Shield for his Q on 9/11.

Aye! Bolt

 

 

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Minnow Pond- fishing with lights

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It was a nice cool morning. All were given the oppoetunity to see what Backdraft had a feeling for.8 gathered for the unexpected. THis is minnow pond all knew know warmups no breaks and definitly no 10 counts. A few minutes before YHC gave a quick and to the point disclaimer (Wasnt really neccesary due to all in attendence being veterans of F3, but wanted to be in regs. Dont want the man to come down on me)
We took off to the old service station. Once there hit mountain climbers and SSHs until 6 appered.
Heres the route head down old Nations every .4 to .5 miles yu will find a glow stick with exercises on it do them and move to the next. pretty simple. (that is what minnow pond is, Work plain and simple)
4 stops.
the guys from laces out join for a bit of the fun. Thanks for stopping by.
1. 5 flying squirrels/ 15 flutter kicks
2. 5 flying squirrels, 10 hand release merkins/ 15 flutter kicks
3. 5 flying squirrels, 10 hand release merkins, 15 squat jacks/ 15 flutter kicks
4. 5 flying squirrels, 10 hand release merkins, 15 squat jacks, 20 burpees/ 15 flutter kicks.
repeat the cards on the way back.
Meet at service station until 6 comes in PAX there first continuous MARY.
Head to COT.
WE got in 4 miles
Remeber always start small and work your way into the bigger picture.
Pray for PAX having family issues. (remember you may be the only guy a fellow PAX can talk to. Always be open to listen. We all can use it.)

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Block Party Steps and Bits

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8 PAX took the DRP and made their way to WEP for some fun!  During the course of the workout YHC dropped some F3 hacks. Ranged from having a towel and extra shirt in your car for after posting, to being prepared with a Wienke to make writing BackBlasts easier, to giving this thing called F3 away. Disclaimer and we were on our way.

The Thang

Mosey to side parking lot for COP

SSH X 30, Merkins X 10, Squats X 20, Windmills X 10, Mountain Climbers X 20, Peter Parker X 20, SSH X 30

Mosey to courtyard and get some ledge

Right leg step ups X 20, Decline Merkins X 10, Dips X 10.

Left leg step ups X 20, Decline Merkins X 10, Dips X 10.

Rinse and Repeat but cut in half.

Rinse and repeat but cut that one in half (round up).

Mosey back to WEP for Drill Bits

At first drill bit: 1 Burpee, 2 Merkins, 3 Squat Jumps, 4 Plank Jacks, 5 Squats

At second drill bit: 2 Burpees, 4 Merkins, 6 Squat Jumps, 8 Plank Jacks, 10 Squats

At third drill bit: 3 Burpees, 6 Merkins, 9 Squat Jumps, 12 Plank Jacks, 15 Squats

At fourth drill bit: 4 Burpees, 8 Merkins, 12 Squat Jumps, 16 Plank Jacks, 20 Squats

At fifth drill bit: 54 Burpees, 10 Merkins, 15 Squat Jumps, 20 Plank Jacks, 25 Squats

Then a mosey to eat up about 3 minutes an try to get to 2 miles…. didn’t make it…

COT

FunHouse

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Simon Says at the Ranch

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Four men posted on a fantastically cool morning.

Start with a Mosey run

Circle up for Warm up
SSH (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.
Alternated the transitions with crab walks ad crawl bears.

Thang 2.1: Simon says
do call outs only if Simon Says
Shuffle left, shuffle right, shuffle backwards,
SSH
merkins
Mountain Climbers
OH claps
Smurf jacks
Arm Circles
CDD
Al Gores
Lose a pin for not following Simon

Thang 2.2: Simon says penalty payments
15 minus pins left = burpees to do OYO

Mary
Abs: LBC, freddie mercury,
Protractor, shoulder taps

Fini, COT

I asked the men to think of one burden you carry, one thing you want to get better at, or start doing or stop doing and tied to this passage in Matthew 11:28-29:

Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.

Prayers: Triple Lindy’s Mother in law not doing well in health.

Playlist:
The Man (Killers)
Got Nuffin (Spoon)
Higher Ground (Red Hot Chili Peppers)
Sweet Home Alabama (Lynyrd Skynyrd)
These Boots were made for walking (Nancy Sinatra)
The Boys are back in town (Thin Lizzy)

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Lead where you are – 2 years have flown by @ THE Ballroom

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What a beautiful, steamy fall morning as the gloom saw 19 of The Fort’s finest show for our Shovel flag Hand-off at THE Ballroom. Can’t believe that it was over 2 years ago when Cake Boss asked YHC to take over Site Q duties for this awesome AO. #Honored and Humbled. Numerous FNGs and VQs later, it is time to hand over the reins to my guy, Manziel. Tclaps my friend.

Mosey to other side of the school

COP:

  • Seal Jacks * 20
  • 5 Burpees
  • Merkins * 10
  • 4 Burpees
  • Squats * 15
  • 3 Burpees
  • Gas Pumpers * 15
  • 2 Burpees
  • SSH * 20
  • 1 Burpees
  • MOROCCAN NIGHTCLUBS * 20

MOSEY to ELEMENTARY SCHOOL STAIRS- LADDER 10s- 1st set-LBCs at bottom, SSHs at top, Bear Crawl up, Stairs down, 2nd Set-Merkins at bottom, squats at top

At this point, I shared some:

 Thoughts on Leadership – F3 has been called a “Leadership Machine”, this is a great environment to hone your leadership skills. As it says in Q Source – “Man is by nature a Group-forming animal. In My Experience – I grow as a leader when I am pushed OUTSIDE MY COMFORT ZONE. AYE? As Maximus & Royale both related at the Invergence – people saw leadership potential in them before they realized it themselves. LOOK WHERE THEY ARE NOW. When Cake Boss asked me to be Site Q for THE Ballroom about 2 years ago – I was honored. And grateful for Manziel taking the reins now. STEP UP WHEN CALLED UPON-YOU WON”T REGRET IT.  

Mosey to Elem School Playground – 3 EXERCISES- Shoulder Taps (single count), SQUAT JUMPS, FLUTTERS- START WITH 5 OF EACH, RUN TO OTHER END OF CIRCLE, ADD 5 ON EACH LAP. Only made it to 15s. had to save time for one of my faves . . .

SO MOSEY TO Front of PK Middle School for– JACK WEBB

Name-o-Rama, Announcements: Fort Mill Care Ctr mowing, new Millstone AO, Crossroads. Prayers for marriages, families, injured Pax. Then YHC expressed my gratitude to Manziel for taking over and thanked all the Pax for being there that morning and over the last 2 years. Took us out in prayer.

So, get out there and lead gents. Push outside of your comfort zone-you won’t regret it.

Short Sale, out.

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Ebyss

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Lucky 7 PAX showed up today to get better.  Today we were tackling some routines that start with “E” and it Ended up being very Effective.

After the disclaimer we went running towards the back basketball courts throwing in a little side shuffles along the way.  When we arrived we circled up for a quick warm-up.

  • 20 SSH
  • 9 Windmills
  • 10 Low Slow Squats
  • 15 Moroccan Night Clubs

Then we quickly backtracked a bit and lined up at the top of the grassy hill for some “Elevens”

  • 10 Merkins at the top
  • 1 Flying Squirrel at the bottom and then you know the drill
  • Fowards down, backwards up made it more interesting until we finished with 10 Flying Squirrels and 1 Merkin

A few of us finished so I called it just a bit early and off we went back towards the basketball courts/track.  I let the PAX catch their breath a bit while I explained the next routine, “Escalators”

  • 10 Burpees, 2 laps around the track (1/4 mile)
  • 10 Burpees, 20 Bombjacks, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 40 Squats, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 40 Squats, 50 Lunges, 2 laps around the track

This took up all the remaining time.  Only Bones and YHC was able to get through this, but Copyright wasn’t far behind.  Everyone did a Excellent job though.  The workout was really Efficient and Everyone kept moving until the End.

Totals:

  • 2.25+ Miles
  • 55 Flying Squirrels
  • 50 Burpees
  • 80 Bombjacks
  • 145 Merkins
  • 80 Squats
  • 50 Lunges
  • A LOT of SWEAT

We wrapped up in typical fashion and announced our LKW CSAUP on 10/26, get your teams of 3 ready!

Prayers for family and loved ones and prayed for what was on our hearts left unsaid in CoT.

Thanks for the Q Copyright, The Abyss is and always will be one of the best spots in Lake Wylie.

Until next time,

-Flux-

 

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Your partners name is your workload

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Finally a great temperature this morning! That didn’t stop Lutefisk from dishing out a nasty mid-week beatdown!!! Quick disclaimer and ran to the rear of the school the long way. A nic e little warm-o-rama with your typical windmills, mountain climbers, imperial walkers, lbc’s, merkins, and Superman Moroccan night club combos. Follow up with a quick lap to the location of the thang

The Thang: partner up, size matters but not physical size. After we partnered up,  informed the PAX that it was the size of their partner’s name that mattered. I whipped out a board of pain with all 26 letters of the alphabet with a corresponding rep count and exercise. You are to spell your partner’s F3 name. I put some rock music on and we went after it. It had a little bit of everything. I ended up knocking out 100 burpees. Some pax were up BTTW for a total of 8 minutes. Everyone did a ton of SSH. We all helped poor Uber finish his partners name (Dennis The Menace) then took a lap and a 10-count followed by a mosey back to the pillars. We knocked out one more name “pantheon” before COT.

PAX were smoked, it was a good day.

Prayers needed today for Dennis the Menace’s brother who gets test results today. Prayers for marriage. Prayers for other struggles.

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Open to All Men

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8 PAX gathered in the gloom. Grateful to Q on 9/11.

Warm up:
– Lap
– SSH in cadence
– Shoulder Taps in cadence
– Mountain Climbers in cadence
– Peter Parkers in cadence
– Downdog –> Honeymooner
– Hip stretch (Lizard Pose)

Thang:
– I don’t usually lead much with music, but asked Uhaul to bring his speaker. We setup for an 8 min round of Tabata set to music that had been altered in tempo to fit evenly with the 20 seconds on and 10 seconds of rest.
– First 8 min
20 seconds Swings
20 seconds Squat with single arm overhead press

Mosey
– Al Gore, while we went around and mentioned where we were 9/11/2001
– Little John was in his mom’s womb. It’s important to remember that every student in public school right now has no memory of 9/11. And very few University students do.

Back the the Thang:
– 20 second Swings
– 20 second Snatch
– modified to 20 second curls in the last 4 min

COT
Remember that F3 is open to ALL men. No matter how you feel about everything that has happened after 9/11, we can be united in 5 core principles on a daily basis in the gloom.

Honored to lead
– Band Camp dismissed

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