3rd F Convergence- Mentorship

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  • QIC: Gekko
  • When: 05/24/2019
  • Posted In: 3rdF

From 6:15 – 7:00

At Eternal Church (behind Zaxbys)

Come join a conversation about Mentorship!  Learn from others that have taken a step to influence the next generation outside of their home.  Come hear about the importance Mentorship,  come here about the impact it can have in our community and come ask questions.  Be prepared to be challenged and be willing to take a step into the fire called Life.

If you are a father looking for tips on  influencing your teenage children (or future teenage) or if you are looking to get connected into ministries that need mentors to functions.  Come hear from some #HIMs on the topic.

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Who knew monkeys could vacuum?

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Bermuda Triangle – May 3, 2019

Pax
Radar (Q)
O’Reilly
Costanza
Two Ferns
Wolverine
Chop Block
Homebrew
Captain Jack
Flux
Olaf (Respect)
Iced T

Warm Up:
11 PAX gathered at The Bermuda Triangle for a Q led by Radar. I wanted to make sure I delivered a challenging workout – keep the heart rate up with some running and challenging exercises.

Disclaimer

Two laps around the track and then head to the soccer field for warm up.

Seal Jacks x 25 (IC)
Hillbillies x 10 (IC)
Windmill x 10 (IC)
Produce Picker x 10 (IC)
MNC x 20 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
We started off with doing some Lindsays aka Forties. Each pax started with 30 merkins sprinted to the other end and performed 10 plank jacks and sprinted back, then subtracted five from the first exercise added five to the second exercise. (i.e. 25 merkins/15 plank jacks)

Routine 2:
After the pax finished we lunged walk back to the end where we partnered up and did vacuum cleaners. Partner one in wheelbarrow position performed five derkins and then wheelbarrowed to the second line. We did this five times or to five lines and then did a reverse wheelbarrow to each line for one rep. After partner one performed the exercise, partner two took his turn.

Since we all had a great time with the vacuum cleaners. I thought what better way to bond than with some howling monkeys. In a circle, the pax grabbed their ankles and the first person does ten monkey humpers followed by the next person and so on. We did two rounds.

Routine 3:
Next we took a fellowship mosey to the picnic tables where we did 50 dips, 25 box jumps, 50 incline merkins and 25 Rocky Balboa’s.

Before ending the workout we had a few minutes of Mary.

  1. Makhtar N’Diayes
  2. Big Boy Sit Ups
  3. Dying Cockroaches
  4. Slow Slow Squat
  5. Crunchy Frog

COT

Prayer requests: We had quite a few today and we lifted them up in prayer.

Announcements: Go Ruck Challenge Send Off, F3 Father’s Day, Pancake Breakfast at New River Church (5/4)

Thanks for the opportunity!

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Loops Around Old Kingsley Pond

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Five was the number that hit the road (briefly) with the weekly Laces Out run.  We ran to through the old Kingsley business complex, stopping briefly for a few standard-fare warm-up exercises:

  • 10x SSH
  • 10x Windmills
  • 10x Cherry Pickers

The route from there was to loop the pond as many reps as time would allow.  MacGyver and Corruption decided to go rogue and alternate pond loops with larger “Kingsley Loop” loops.  Mileage ranged from 5-7 miles amongst the group.

Strong work by all men!

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Short Circuit at the Swamp

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Time seems to be something YHC lacks nowadays. Thank goodness Cha-Ching asked me to Q at the Swamp a month ago, because I probably would have declined had I known what my schedule would be like. Nevertheless, I made good on my commitment and kept the Q. Taking all of my recent Qs and smashing them together, I came up with today’s workout in about 5 minutes and hoped that it would go well.

At 0515, the five brave PAX for today’s bootcamp (seems many are “resting” for a heavy backpack thing) were debriefed and off we went on a mosey “the wrong way” out toward 49. We kept a moderate pace, but needed to get all the way to ULTA and still have a couple minutes to warm up, so it wasn’t slow.

Quick warm up of 10 windmills, 20 Moroccan night clubs, and 10 thigh masters (per leg…crowd pleaser). Then came the explanation.

Five minutes to complete the circuit of five exercises. One minute to run to the next place. One minute rest. Repeat for five full circuits.

Exercises:

  • 50 American Hammers (per side, so double count)
  • 40 merkins (just normal merkins)
  • 30 squats
  • 20 bomb jacks
  • 10 burpees

Runs were roughly 400 m each. We started in the parking lot in front of ULTA. Ran to the bank. Then back out to Walker Branch to wrap around the long way to Target. Then up and around the other side of Old Navy. Then back to Target and over to Just Fresh. Then finally out to the road, around to PetsMart, and back to COT.

Totals:

  • 2.15 miles run
  • 250 American hammers
  • 200 merkins
  • 150 squats
  • 100 bomb jacks
  • 50 burpees

Every circuit got done with 1-2 minutes to spare of the five minutes, so we usually grabbed 30-45 seconds before running, as the runs took more than a minute each time. Still got our minute rest between circuits, which was definitely appreciated in the end.

Met up with ruckers at COT. Announcements are in the newsletter (upcoming convergence on the 24th, so keep your eyes open for that). Prayer requests. Pray and go (some bounced out quickly).

NMM

Nothing substantive to say here. The theory behind this was, I know high-intensity intervals are effective, as are EMOM workouts. I didn’t want some people to get big breaks and some to get no breaks, so I smashed these ideas together. Five EMOMs became a five-minute cap for a circuit. Quick run. Then the rest (which is important, as it allows you to push hard during the circuit). Repeato. So often we leave out the rest to keep pushing, but the rest time is actually beneficial to pushing harder during the working portions and building cardiovascular capacity. I’m not big on “taking 10s” because we’re tired, but planning rest intervals into the workout: good idea.

Thanks for the opportunity, Cha-Ching, and great push everybody.

Jedi

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30 Day Ab Challenge – Round 2 – Summer 2019

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Summer is here, so it is time to get that core firm and tight. Everyone wants to look good at the beach. But working on your core benefits not only your ego but your overall health and performance as well.

I’d like to say I am in above average physical condition, but I have NEVER had a good, solid core. I’m not talking about Tesh-like 6pack abs, but a good overall solid core. For one, I do not pay attention to the Queen (nutrition) as much as I should, but I also do not pay much attention to working my core other than F3 posts. That results in sporadic core work. Sound familiar to everyone? BTW – Tesh puts in ALOT of work towards being in the condition he is in. Kudos to him. I am not going to ask you all to do that level of effort. But what you will be doing is focusing on your core for 30 days straight.

Here is the lowdown on the 30 Day Ab Challenge, Round 2:

  • It will be an App based workout program. Download the following app:
    • For Android: “Six Pack in 30 Days – Abs Workout” by the app developer Leap Fitness Group.
    • For Apple/iPhone: “Six Pack in 30 Days – 6 Pack” by the app developer ABISHKKING LIMITED
  • THEN GET AFTER IT!!
    • Taylor the workout to your ab/core goals – 6pack chiseled, stronger core, or losing belly fat. You can choose different levels of effort by choosing what you want to focus on.
    • Each day the app gives you a new workout.
    • It gives you tutorials on how to do the workout and shows proper form.
    • If you want to choose a different app or do your own F3 exicon workouts, then you do you, but keep it solely focused on ab/core work.
    • Any and all ab/core exercises done during an F3 post DO NOT COUNT. We want extra attention on our core.
    • Standard F3 disclaimer applies. You know your body. Don’t get hurt. Live to fight another day.
  • First workout starts Monday 6/17. This is the day after Father’s Day. Make a commitment to yourself and your loved ones to get better!
  • You workout when, where you want. It can be done before or after a normal F3 post or at your home on your own time.
  • TRY NOT TO MISS A DAY!!
  • This will be honor based. No signups. No spreadsheets to track it.
    • BUT……we will shield lock each other!! There will be a Twitter DM group created by YHC so we can all encourage each other on as well as hold each other accountable.
    • A Slack comz channel “30 Day Abs Challenge” has been created. Join in as well.
  • Find a battle buddy, a shield lock to hold you accountable!!
  • Try to pay attention to The Queen (your nutrition) while doing this. Keep that progress moving forward.

>> TO GET IN ON THE FUN:  Your commitment to this challenge will be registered by your HC to the Twitter posting of this Preblast and/or if you join the Slack channel noted above. When you HC on Twitter I will add you to the Twitter FM group. Then you are in! <<

Now in the end I am not saying you will have washboard abs, but if you stick to the daily exercise regimen and pay attention to The Queen, you WILL get better.

An individual working towards a goal is one thing, but a group can accomplish great things. Let’s accomplish great things together! YOU can do this! WE can do this!!

-NASA

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3 PAX, 1 Route

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3 PAX.  1 Route. Warm early morning for a run.  Spring is gone.  It is now summer.

There are times when posting to an AO that big numbers mean big impact.  Here to tell you that impact knows no such constraint.  Running gives the opportunity for real discussion and relationship building.  And if you run with the same guys enough, you will get sharpened, wiser, tougher, humbled, confronted and better.  Today’s run was the epitome of an “impact run”.   Negative splits and deep convo, made for a 5.3 miler feel like a walk in the park.  Yet again, F3 is more than a workout!

 

Funhouse (proxy for Gecko)…. someone had to write it…..

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What State Is This Tomahawk?

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A few weeks back, I agreed to Q at the old Tomahawk and somehow I agreed to Q at Mint Hill on the same day, but as I never got confirmation from my brothers in Mint Hill, Tomahawk won the day.

I’ve learned to keep things simple but simple doesn’t mean the workout will be easy.  We took a stab at the old ladder methodology with kettlebells and it went something like this:

COP – Typical warmup thang.

The ladder goes like this:

20 – Swings
20 – Goblet Squats
20 – Merkins
20 – Tricep Extensions
20 – LBC’s
20 – Curls
20 – Skull Crushers
20 – Calf Raises
20 – American Hammer
* Run a lap after each round.

Once round one is complete, step up to 25 reps and then 30 with each repeat.

Mutiny was in the Pax eyes, so we didn’t get to try out round four and after a bit of broga and stretching we called it a day.

Thanks for the opportunity 3D and Polaroid to lead.

Great job 3D stepping up to be sight Q at Tomahawk.

Make today a great day and make the world a better place because you’re in it.

DT out.

 

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Honoring the fallen @honeybadger

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The count was 14 on this day…

On this day it was truly an honor to be able to remember my friend, Staff Sgt. Thomas J. Dudley. He Passed on July 7, 2011 near Helmand Province, Afghanistan. TJ was flying in a mission to deliver supplies, including three 150-pound Pelican cases containing communications equipment. Everything was going well until the crew thought they were in immediate danger. Scrambling to leave the area quickly which unfortunately was something they did not have to do, things quickly went wrong. In the haste to get back into the Osprey, the crew neglected to tie down the Pelican cases and also did not tether into their gunners’ belts so when TJ ran back to man the M240G machine gun the cases began to move about in the aircraft. A lance corporal was unable to contain the heavy Pelican cases when the aircraft began accelerate and two of the cases flew to the back of the aircraft, striking TJ and that caused him to flip over the gun and fall to his ultimate demise.

TJ was a great man, he was a firefighter, a soldier, and paramedic, and most importantly, a father. He is survived by his wife and three kids who were 13, 5, and 23 months old at his death. TJ loved listening to Bon Jovi and Bruce Springsteen and was always a joy to be around. Gone but never forgotten! My ability to go out and enjoy fellowship with other men at F3 is in part because of people like TJ and we should never forget what these men and women sacrifice for us! Thanks so much for your service!

Mozy down to 50 yard line on the field for a small warm-up in cadence

Side straddle hop, squats, merkins- 10 each

The Thang…

Partner up

My way of paying homage to TJ was to keep with the numbers associated with his death.

Dora-ish workout

150 per exercise in rotating fashion

1st round is squats

2nd round is Merkins

3rd round is LBC’s

4th round is Calf Raises

5th round is jump squats

6th round is fluter kicks-double count

7th round is mountain climbers-double count

P1 runs 50 yards to end zone and back while P2 does the exercise and then you switch until done.

We also had a kettle bell that we passed up and down the line so that each PAX member could carry it periodically.

rinse and repeat…

We listened to Bon Jovi and The Boss, of course!

Mozy back to COT for name-o-rama, announcements and prayers

 

Thanks to Dirty Harry for the opportunity to lead and thanks to all PAX who made it out!

-Slash

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Start of May at the Coop…the Murph, partner style

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15 men joined YHC to make 16 total at the Coop this morning. Simple weinkie…important concept.

Mosey to football field.

Warmup

  • 20 side straddle hops
  • 5 burpees OYO
  • 10 windmills
  • 5 burpees OYO
  • 15 big arm circles
  • 5 burpees OYO

Kept it short…we would need the time.

The Thang

Simple…partner Murph. Straightforward exercise, but the key was to stick with your partner and encourage/push him along the way.

  • 1 mile run
  • 100 pull ups
  • 200 push up
  • 300 air squats
  • 1 mile run

COT

Announcements – Memorial Day CSAUP, Ruck Heavy this weekend.

Prayers for travelers, UNCC school shooting, teachers in general.

Thanks for the opportunity to lead Punch List.

MOLESKIN

The partner theme was appropriate this morning. During the course of the morning with the PAX, I learned about a member of The Fort that has had marital troubles and subsequently split from his wife and another whose marriage is in a difficult patch as well.

It may or may not have been the case with these men in particular, but as sinners, we are incapable of living up to the standard that Christ set for us and as a result, we make poor decisions that often lead to terrible consequences. The funny thing is that often times, these decisions are made at times in our lives where we think we are at our best (pride comes before the fall). Our pride and self-righteousness blinds us to the efforts of the enemy that is constantly looking for ANY opportunity to tear down, separate, and destroy.

One of the best ways to fight this lifelong battle is to find a partner to do battle with. Someone that will push you, lift you up, and most importantly, hold you accountable (just like you will do for them). Someone that will recognize your pride and the small poor decisions that always lead to big poor decisions and check you before they tear you down. Someone that will constantly encourage you to put yourself 3rd, serving Christ first and your wife and family second. This is what we are called to do for each other.

If you don’t have a partner that believes in the same set of values and has similar goals as you do, do yourself and your family a favor and find one. We are not designed to go through our lives alone and unchecked.

– Ginsu

 

 

 

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Just a Mere Tune-Up

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How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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