Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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6

Like a Tapas Restaurant ?

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Long Shanks and Spud did not even break a sweat, and I was spent.

Appearances by Jonah Hill and Matt Foley … and so it goes …

Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)

Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)

Modified Suicides
round 1: bear crawl to first stop, 5 burpees, bear crawl, 5 burpees, 10 merkins, bear crawl, 5 burpees, 10 merkins, 15 donkey kicks
round 2: 5 bombjacks, 5 bombjacks, 10 double shoulder taps, 5 bombjacks, 10 double shoulder taps, 15 jum squats

Circle Up
richard simmons x 15, LBC x 15, weed pullers x 15, SSH x 10

Thanks for the opportunity to lead Hootie!

Looks like we made it,
Barry Manilow

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Leaving Home

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It was a Thursday morning gloom at Laces In…a Thursday in May when the temp was already higher than it should be…a Thursday when our Site Q was DR but his predecessor provided strong support…a Thursday after The Murph when mumblechatter still reflected stories from the experience…a Thursday after YHC (aka, Dan from Dallas) returned to The Fort following a long weekend trip to the land of his origins…a Thursday without any FNGs.  So, the Disclaimer was brief and the pax were off.

The Thang

Mosey to parking lot near tennis courts

Pause at first light pole — SSHs

Mosey to next light pole — Mtn climbers

Mosey to next light pole — Low slow squat

Mosey to next light pole — Imperial Walker

Mosey to next light pole — Hillbilly walker

Mosey to next light pole — Merkin

Mosey to next light pole — Peter Parker & Parker Peter

Mosey to baseball field, pick partner & muster on opposite sides of home plate for 60 second intervals

Cycle 1: Partner 1 runs to 1st base for Burpees AMRAP while Partner 2 runs to 3rd base for Bombjacks AMRAP (flapjack)
Cycle 2: Partner 1 runs to 1st for Merkins AMRAP while Partner 2 runs to 3rd for CDDs AMRAP (flapjack)
Cycle 3: Partner 1 runs to 1st for Sumo squats AMRAP while Partner 2 runs to 3rd for Monkey Humpers AMRAP (flapjack)

Plank + Al Gore sequence at home plate

Rinse & repeat 3 cycles 2 more times

Muster at home plate for some Mary — Hello dollies, LBCs, American Hammers, Superman

Mosey home

Plank it up for final 2 mins — shoulder taps, plank jacks

COT

NMM

Thank you to Cyclops for the invite to Q.  I can’t recall my last BC Q in The Fort, so it was a treat to be leading the pax.  Also a pleasure to connect with a handful of new faces.  It’s great to see pax of The Fort continue to #giveitaway!

The word from Funhouse (who posted to LO) after COT was that the LI pax returning to Shovel Flag looked gassed.  Music to any Q’s ears, for sure.  T-claps to the pax for pushing intensity throughout, especially to those who went to bed at Zero Dark Thirty and still posted (ahem…Slash).  The work was hard but the grass was soft and weed-free.

The workout on the ball field was built around the theme of “leaving home.”  Dallas is my place of birth but it’s no longer my home, physically or emotionally.  While my weekend trip for a nephew’s graduation proved to be fruitful on many fronts, I felt no nostalgia for the place.  I don’t say that with any disgust or anguish…it’s just a fact.  This was the first time in the 13 years since I moved to FM that I felt no emotional pull westward.  The realization prompted further reflection on whether I’d left behind certain habits and vices from my adolescence and young adulthood in Dallas — petty grievances with siblings and old friends, disrespecting parents, excessive drinking (and occasionally driving), strip joints and the list goes on.  Yes, I’ve turned a page since moving eastward, far from perfect, but further down the path of maturity.  How about you?  Are you still clinging to the past?  Whether your origins are in CLT/FM or elsewhere, might there be elements of the past, baggage from “home” or an earlier stage of life that you need to leave behind?  Marinate on that a bit as you recover and allow the sweat to evaporate.  And make a choice, take a step toward maturity and #Acceleration.

Thanks for being part of this Thursday.

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Thrive at the Hive

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We had 14 at the Hive for a fun filled workout with the KB this morning.  Did a short intro and disclaimer with a slight stall tactic to wait on PAX to catch up from coming in hot.

Off we went on a slow mosey around the lot and circled up for the warm-up

30– SSH’s (slight mumble chatter prompted YHC to stop)
10– Merkins
20 – Moroccan Nightclubs

The Thing

Grabbed the bells and a slight mosey over to the featured portion of the Pain.  Strategically taped to the back of the trashcan was our Paper o Pain with 15 Exercises on it.  The plan was to do 30 of each exercise with a run across the parking lot in between.

 

Curls
Goblet Squats
Overhead Claps

LBC’s

Triceps

Short Switzer to talk about Mentorship and impacting others.  Think about who you are mentoring ie Home, Work, F3, etc.

Chest Press

American Hammer

Deadlift

KB Swings

Calf Raises

Another short switzer to see if anyone had any stories to share about mentoring. YHC talked about the 3rd F event last week and the impact it had on me and how I’m using it to challenge others.

Last round:

Flutters

Lawnmower Pulls

Dips

Skull Crushers

Step Ups

Wrapped up with a nice lunge walk and bell pass through before circling up for COT.

Appreciate the invite BandCamp!

Bass-O-Matic

 

 

 

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We opened Pandora Box at Bermuda Triangle

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Arrived 15 minutes early to unload the Cindy’s, a newly mad tire sled and a canvas punching bag.

Disclaimer

Mosey to the other side of the school

Warm up
20 – Imperial Walkers IC
20 – Slow Morracian night clubs IC
20 – Windmills IC

At this time Wild thing showed up he didn’t get the memo that the start time is 5 am, glad YHC was told a couple of days before.

Mosey to the wall

People’s chair
20 – Slow over head clap IC

Recover

People’s chair
20 – Arm flutters IC

Recover

5- Burpees OYO

Mosey to the roundabout where everything was set up and partner up size did not matter.

The Thing

Box of death partner work out (Pandora Box)
All exercises done with Cindy while partner runs to the school around the island and back

The left side would also start with the tire sled around the Island or roundabout pass to there left till everyone got a turn.

From the right side flip the punching bag. This was a fail as we busted with the third person ising it.

100 up and over

200 arm curls

100 squats to overhead press

About right here time was getting tight so YHC YHC Omaha the reps to 40 of each to each pax in order to get through the list.

200 chest presses

100 triceps extensions

200 off set merkins one han on Cindy

Hold Cindy straight out till partner returns

200 Cindy Flutters

150 Bentover rows

As people where finishing we did Monkey Humpers till the 6 came in.

Circled up for Global Warming – one of my favorites. Hold Al Gore as on Pax at a time performs 20 Monkey Humpers.

COP for 1 AB exercise with medicine ball
American Hammers with my make shift rice medicine ball then hand off to person to your left. While everyone elese is doing V-ups

Nam-o-Rama
Announcements – Hog and Coyote June 15th
Prayers and Praises

As always greatful for the opportunity to Lead

Thanks to Homebrew for the invite.

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Pre-Blast: Deepening your relationship with Christ

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Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study during the ’19 – ’20 school year.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

On August 22nd, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the following pax to learn more and to get involved.

Orange Crush, Lug Nut, Crawdaddy, Spitz, Chicken Hawk, Free Bird, Spud, Sugar Daddy, ‘Stang, Corn Hole, Gridlock, Gopher, The Professor, Cobra Kai, Smithers, Destiny, Catfish

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Hillbillies on the Loose at The Coop

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Wednesdays are great. You’re in the middle of the workout week and your body and mind are prime to push things a bit. Today was no exception at the Coop.

No FNGs. Disclaimer was disclaimed. Off we went.

Slow mosey around the parking lot and pretty much back to the COT area for the COP:

15-30 of the following, keeping folks off balance:
* SSH
* WM
* IW
* MNC
* LSS

Then off to the track for the following:

Hillbilly 12s:

You vs you, as far as you can push it. 12 rounds of the following:

  1. 12 burping hillbillies (BH), then 1 humping hillbilly (HH), then one lap running the track (400m)
  2. 11 BH, then 2 HH, then 1 lap
  3. 10 BH, 3 HH, 1 lap
  4. 9 BH, 4 HH, 1 lap
  5. so on and so on until done.
  • burping hillbillies (BH) = a burpee but instead of a jump at the end you do a good knees to elbows hillbilly walker
  • humping hillbillies (HH) = a monkey humper transitioned to a hillbilly walker
  • Focus on getting the form right, don’t cheat yourself!!

Most completed 8-9 rounds, a few completed more. Everyone did great!! There was a lot of good mumblechatter as always with the Coop group, as well as some good ol fashioned complaining which means I did something right. If I can get Alchemy to slow down then I know I picked a good workout routine.

Kudos to those PAX who said they are not runners, that they do not like running –  they ran well the WHOLE TIME and pushed themselves. That’s how you get better at a weakness.

We do not do enough regular running / cardio in my opinion. We made up for that today. About 3 miles running plus around 80 BH and HH. Cardio health is the key to your longevity. Do not slack on it!!

Back to COT for Announcements, P&P.

Thanks Punch List for the opportunity to lead.

-NASA

 

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Q Kicks Own Butt at Quagmire on Memorial Day

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Like most of my F3 brothers, If I’m in town and not already booked, I accept the Q.  When I agreed to take the Q on 5/27 at Quagmire, I didn’t realize it was Memorial Day and we’d maybe want to do a Murph.  Too bad for y’all  (and me) that I’d already planned to bring out my trusty paver bricks for the occasion.   Here is how it went down:

Warm – o – rama

  • 50 yard mosey into the light
  • 10 week pullers (some call them produce pickers) IC
  • 10 Wind Mills, IC
  • 20 SSH, IC
  • 10 Merkins, IC
  • 10 Low Slow Squats, IC
  • Downward Dog, Honeymooner

The Thang, Part 1

After the warm-o-rama, YHC led the pax to the trunk of the ’06 Caddie (it’s the 3.6 liter, not the 2.8) where I invited each man to take two paver bricks, weighing maybe 4lbs each?

  • We moseyed about 3/4 of a mile to the hill yonder near the Sun Trust bank
  • 11s  with the bricks, up the hill for 10 squats, the back down for one CDD at the bottom
  • Repeat until the reps were reversed

The Thang, Part II

Partner beat down, 100 reps of each, one partner running around the SunTrust bank –  Bricks in hands the entire time

  • Two arm bicep curls
  • Lunges (single count)
  • Two Arm Shoulder presses
  • LBCs
  • Squats
  • Flock of Seagulls
  • Flutter Kicks – bricks held up
  • Triceps Extentions

Rinse and repeat

  • 2nd time through we added shrugs after the lunges.  No team made it all the way through the 2nd time
  • Omaha for some ab work
  • Run back to COT with Bricks

Moleskin

I started the workout with a reminder of the US Military KIA and Wounded since WWII and told the story of my Grandfather’s WWII experience.   We closed in prayer with honor and in remembrance for those that served and continue to do so, and for their families;  We thanked God for this great country and for our salvation through Jesus.

It was an honor as always.  Thanks for showing up.

-Aye, Wolverine

 

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Laces Out – WEP loop is actually 0.6 miles. Who knew?

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6 Pax decided to run in Laces out today.

The Thang – Choose your own Adventure

Basic Loop: FMHS, Munn Road, left on Harris, left on path to WEP, up 160, left on Munn to FMHS = 3.91 miles

Add Old Kingsley Business Loop = 4.28

Add 1 Loop of WEP = 4.88

Add 1 more Loop of WEP = 5.48

Add 1 more Loop of WEP = 6.08

Stretched and met up with Laces in with Double D at the Q.

FunHouse

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