(Pre-Blast) Metro Monday at Quagmire – Happy Birthday Mile High

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Here’s what we’re going to do tomorrow AM, for those that see this and care at all:

.5-ish mile loop
Move fast – for real

6 stops/exercises around the loop – 20 reps of everything
Flux and Two Ferns try and do actual reps as best you can.

Goal is 6 loops

  1. Corner by McDonald’s = Ranger Merkins
  2. Brick pad 1 = Squats
  3. Corner by CVS = Flutter Kicks – 4count like a man, please
  4. PARTNER CARRY across in front of Old Navy to brick pad
    1. Curb Alpert – 4 count
  5. Next brick pad = Double Leg Lifts
  6. Corner by wine shop/zoe’s = Burpees
  7. BACK TO 1 – BEAR CRAWL THE LENGTH OF THE ROUNDABOUT ON YOUR WAY BACK

Doubtful there will be time left, but if there is, we’ll do some Mary…

The idea is to run the weakness out of ourselves… Yes, you read this correctly. Come warm. No warm up tomorrow.

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Lessons Learned from Pushing Beyond: Stories from a GORUCK HTL

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**CONVERGENCE ALERT**

BLUF (Bottom Line Up Front)
What: A Special Fort/LKW/Rock Convergence
When: 11.23.19 — EC Starts at 0600; Main Convergence at 0630. Panel from 0730-0830
Where: The J-Wow Outdoor Training Facility (Walter Elisha Park) then to Panera for the panel
Who: Every man you know (in or out of F3) that wants to be sharpened
Why: FOMO. Or really because we are going to get to the heart of why we do what we do in F3…

A few weeks ago, 4 men from The Fort (Spiderman, Maximus, ChaChing, and Catfish… yes, we still claim Catfish sometimes) completed one of the most grueling tests of endurance that exists. The GORUCK HTL. For the uninitiated, this consists of 3 events in one. A GORUCK Heavy (a 24+ hr Ruck event typically covering as many as 40 miles or more with a less than 50% completion rate), a GORUCK Tough (a 12+ hr Ruck event typically covering as many as 15-20 miles), and a GORUCK Light (another 6+ hour event covering  another 7-10 miles)… all while wearing a ruck and doing LOTS of Ruck PT. It’s awful on every scale and requires a lot mentally and physically from everyone who completes it.

Therefore, there are countless life lessons and training lessons baked into the preparation and completion of such a thing (as well as a lot of great war stories). So, on 11.23 starting at 0630 (0600 for the tough guys), we are planning to hold a convergence workout, with special Qs, and then plan to hear from a panel of our HTL Finishers, moderated by YHC.

What was training like?
How bad was it really?
Would you do it again?
Questions from me and you will be answered… you may want to bring your notebook for this one…

Aye! Helmet out.

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Dam to Dam for a Cause

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  • QIC: Pusher, DD, Cake Boss, Sippy Cup, Rebel, Fogerty, Bass-O-Matic, Mainframe, Short Sale, Barry Manilow, Anchorman, Boss Hog, Twister, Shady, Esso, Slash, Tesh, Router and Hardwood
  • When: 02/15/2020
  • Posted In: CSAUP

F3 defines a CSAUP as a dirty, dangerous and difficult event that builds Trust between Team Members. In the Fort, we are expanding this definition to apply that trust back into invigorating male community leadership in 2020.

20 HIMs have committed to run the Dam to Dam Relay on 2/15/20 which is a 100km course from Lake Murray (near Columbia) to Lake Greenwood on behalf of Classroom Ready, a program under the Foundation for Fort Mill Schools that provides free school supplies to students in need in York County School District #2.

We are asking you, the men of F3 the Fort, to support our schools and our mission of invigorating  male community leadership with the Dam to Dam for a Cause mission. Over the next 3 months, we are requesting donations be made to Classroom Ready via their website Foundation for Fort Mill Schools/Donate

As you consider your amount of donation, please keep the following in mind:

$25 – Provides a student with a pencil box filled with supplies/binder
$50 – Provides an Elementary school student with a backpack & supplies 
$75 – Provides a Middle or High School student with a backpack & supplies
$100 – Provide a Graphing Calculator to a High School student
$250 – Provides a High School classroom set of agendas (40 total)
$500 – Provides a set of (100) 3 inch binders
  • All donations are accepted
  • The Foundation for Fort Mill Schools is a 501 (c) (3) organization. Contributions are tax-deductible to the full extent the law allows. The Foundation does not provide financial support for programs regularly funded by the Fort Mill School District operating budget. Strict management of fiduciary responsibility is a basic tenet of the Foundation.

Our goal is to address a need within our growing community by partnering with Classroom Ready and the Foundation for Fort Mill Schools. We thank you for your support in advance!

 

 

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Priorities – 3rd F Word for November

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I don’t know about you, but the time between Halloween and New Years always feels like it flashes by. The parties, the travel, the visiting relatives, year-end deadlines, procrastinating on buying and then wrapping gifts – it all seems to add momentum to the accelerator of time. And before you know it we’ll be in 2020.

With the additional responsibilities of the Holidays demanding our time, it’s often hard to keep priorities in perspective during November and December. We talk in F3 of Concentrica as a bullseye, with our relationship with Jesus at the center, then our M, 2.0s, friends, and finally work making the outermost ring. But how often do we find ourselves trying to justify a different order?

 

“I would spend time in the Word this morning, but I’ve really got to get to work.”

“I know my M had a stressful day, but I already told the guys I’d meet them for a beer.”

“We were supposed to spend time as a family tonight, but my team never gets a nationally televised game.”

 

We have to be on our guard because truly living third is difficult. The difference between living for God and others before ourselves, and just looking out for number 1 is often a few split-second decisions a day. That’s why it’s so important to be intentional with our choices – make them ahead of time (as much as we can) rather than in the moment. Otherwise whatever is making the most noise gets our attention, rather than what is most significant.

Scripture

  • “But seek first his kingdom and his righteousness, and all these things will be given to you as well.” – Matthew 6:33
  • “What good is it for someone to gain the whole world, yet forfeit their soul?” – Mark 8:36
  • “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.” – Matthew 6:24
  • “Husbands, love your wives, just as Christ loved the church and gave himself up for her” – Ephesians 5:25

Questions for Self-Reflection

  • How can I be more intentional about where my time is spent, especially when the Holidays hit?
  • Who can I ask to hold me accountable when my Concentrica starts getting misaligned?
  • What one thing can I do daily to keep God at the forefront of my life?
  • How can I better serve my wife?
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Band Camp-Slash CO-Q

Slash on Q:

9 pax showed up on an unseasonably warm, late October morning at Block Party looking for some solid acceleration. After a quick disclaimer it was time to mozy, so mozy we did! Our destination was a bit farther than many probably anticipated, but they survived! We headed to Church of God (COG) just past the police station and apparently I though it was smart to circle up in a four way stop? After some brief confusion my CO-Q quickly spoke up and said :maybe we can use the lovely flat parking lot that’s 13 feet away? So we did and we began to delve into my portion of the workout. After 2 impressive and in perfect form side-straddle-hops we started the routine. I wanted all PAX to have a say in what we did so each man took their turn running up a hill and upon his return he would then call a workout and lead in cadence while the next man took his turn running. We were able to go one full round and then it was BC time! We did a bear crawl over to the staircase where our next HIM took over!

The thang:
Mozy to COG
2 side-straddle-hop

Merkins
flutters
Windmill
Moroccan
Freddie
6 count plank jacks
Monkey humpers
Baby arm circles (forward and reverse)
LBC’s

Band Camp on Q

COP

Front Scales and Back Scales (warrior 3)
https://www.crossfit.com/essentials/front-scales-progression
https://www.yogajournal.com/poses/warrior-iii-pose

Went around the group holding each pose for 20-30 count.
Challenging everyone’s balance

Thang:
2 30lb kettlebells were strategically pre-placed by my co-Q and I prior to the workout

Each PAX performed a kettlebell complex
– burpee over the bells
– two arm bent over row
– kettlebell clean
– squat and press (thurster)
– rinse and repeat

(probably easier to see than read: https://www.instagram.com/p/B2zrBV6FWgu/?utm_source=ig_web_button_share_sheet)

While one PAX performed the complex the rest of the PAX went up & down the large staircase, did two merkins, and then returned via the large staircase.

This took a while, and then we moseyed back.

COT

NMM:

The workout today challenged our balance and everyone shared the load. It would have been a TALL order to do all those hill runs individually or all that kettlebell complex for 20min straight. Sometimes when we’re off balance, we need help carrying the load. Along with that, we should also notice when those around of us are off balance and help them carry their load.

An honor to lead and share the Q with a HIM I respect so much.

-Band Camp dismissed.

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Runaway Recycling Truck at The Snake Pit

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4 lonely PAX braved the forecasted rains to pick up and set down heavy things at #TheSnakePit this week.

With a slight sprinkle in the air the workout began with some warmup and a mosey down the hill. Once at the bottom of the hill our fearless leader let us know that we would not only be picking up and putting down heavy things, we would also be running up and down the hill. Repeatedly. Over. And. Over. And. Over.

Exercises included the following:

  • Kettlebell Swings
  • Skull Crushers
  • Low Slow Squats
  • Military Press
  •  LBCs

Probably some other stuff, but it was at this point that we nearly got recycled… disaster averted and all safely returned to COT.

Upon pulling away after the Ball of Man the heavens opened and the rains arrived.

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Downpour with Roxanne at Laces In

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This morning was supposed to be very wet, and again the Weather professionals got it wrong. Knowing the anticipated challenges, I prepared a weinke that would allow for a covered area. And….not a drop of rain. Had to make some audibles on the fly to make sure the PAX got a good sweat in. To my surprise, 9 HIM showed up for the morning’s beat down. Only vets were present so I delivered a quick disclaimer and off we went.

 

Mosey to the main parking lot taking a left turn immediately because it was too windy for Trucker…mumble chatter champion. Completed the mosey and circled up in front of the drop off area near the front of the gym.

 

IW x 20

SSH x 25

Windmill x10

Overhead claps- x20

Happy Jacks- 5 rounds

MNC x10

Seal Jacks- x15

 

PAX headed over to the curb, lined up across and turned and faced the parking lot.

I spent a little time here sharing with the PAX about a recent pledge brother that took his own life last week. With that came a challenge, to think about Men that you can be impacting that need your support. Whether you think it is annoying or not, there are men out there that are desperately seeking another man to pick them up. All it takes is an additional call or text, anything to let them know you are thinking of them.

 

Ok, with that in mind, the PAX were instructed to do suicides to the fourth line with a numbered space. When you reach the 4th number perform the exercise listed and then run back. Hold a plank for the 6.

 

Round 1- Merkins x10

Round 2- CDD x10

Round 3- Burpees x10

 

Continued with the message to the PAX to make sure it stayed in the front of their mind during the workout. Reminding them that if it’s them that is struggling to not go through it alone.

 

Next Mosey was to the breezeway area at the football stadium.

 

Circle up. I had prepared a little Roxanne workout in anticipation of the downpour that didn’t happen. After some brief fumbling with the technology, off we went.

 

Roxanne, you don’t have to…- flying squirrels

 

In between- The Pax were doing Seal Jacks.

 

This got the blood going! Of course I am a sweater, but there some extra puddles around me during this. It looked like the PAX were enjoying it as well.

 

Immediately after the song, we jumped into the Deck of Death.

 

Spades- CDD

Hearts- Monkey humpers

Clubs- Plank Jacks

Diamonds- wide arm Merkins

Joker- 5 burpees

 

We made it through about ¾ of the deck and the runners joined us for the last few.

 

Back to COT

 

Announcements– Newsletter

 

Praises– for the PAX who showed up. I was reminded this morning that being in the gloom makes a positive impact on our daily lives. This does mean you necessarily have to participate in the workout if you are on the IR. I encourage PAX on the IR to show up with a partner and walk and enjoy some fellowship.

 

Prayers-

 

Bonsai’s Wife’s grandmother

Cyclops Dad

The family of my brother whose life ended too soon

My wife’s student who passed away

Injured PAX

Marriages

Any I missed

 

Additional thoughts on challenging us as men and fathers to enjoy the moment and practice patience as best as you can.

 

Mental Health- I will repeat this over and over, you are not alone. Engage, ask, and reach out. If not, this is just a workout.

 

 

Thanks for the opportunity and for showing up on this rainy day.

 

 

Frat Boy

 

 

 

 

 

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Halloween Rain- The Ranch

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It was a warm dark morning, rain heavy as I drove to The Ranch. One of my personal favorite AOs in The Fort. Maybe becouse it is where I was the site Q for awhile or maybe just becouse there are lots of areas to torture people when I am on the Q.
I was first to arrive and wondered how many would join me in the rainy gloom. Couple cars roll in just before zero dark start time.
Disclaimer. Mosey around parking lot and get a quick warmup. SSHs, LBACs, windmills, IWs.
Mosey to front of middle school- partner up by benches- 20 derkins, 20 alternating stepups, 20 dips.
Partner wheel barrow to end of side walk and back. repeat x’s 3.
Mosey to back of school- chair sits in cadence- Balls to wall incadence- bearcrawl out to edge of parking lot and back- 3 sets.
Mosey to play ground- 3 sets 5 pullups, 10 merkins, 15 squats.
Mosey to bus loop- duck walks 10 diamond merkins, bunny hops 10 wide arm merkins, 1 leg jumps 5 pistol squats, switch to other leg repeat.
Mosey to COT.
announcements, prayers and praises.
Backdraft out.

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Exicon of Catan

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YHC snagged a second substi-Q this week at the Pantheon, which make’s a fella feel good.

I loved bringing the stupid fun Kettlebells of Catan to the Armory two days ago, that I decided to bring it to a bootcamp.  The hardest part was coming up with the name, which only occurred to me as I was tweet-toring the count and uploading the video this morning.

5 PAX braved the tiny droplets of rain this morning to get better.  Started with the disclaimer and some introductions to PAX that were new to YHC.

The warmup

Then the half mile mosey around the school, with a stop for SSH, “Lego” pickers, merkins, Moroccan night clubs, and mountain climbers.  Finished our mosey at the first light under the awning were there was a small box with two dice, pens, and paper.

The Thang

Today’s workout list

We all started with the same roll, which came up 7. The PAX were to finish the set, run down and around to the sign (by the end of the fence) and do 5 big boy situps, run back, and roll again.

What happened was that if the PAX arrived back at the start simultaneously, they’d just do the same exercise, which was awesome because shared pain is half the pain.  This went on for roughly 35 minutes. YHC was pleased to hear a lot of panting, encouragement, and mumblechatter.

With five minutes left everyone gathered at the starting point and YHC “rolled a mental two”.  Everyone did 15 burpees, ran to the end for 10 BBSU and back to the start, whence the clock hit 0600.

A few seconds later we were in COT. Moonshine had to roll.

Announcements involved the likely Thanksgiving day convergence and reading of the newsletter. Bear Grylls also reminded the PAX to try to sign up for Watch D.O.G.S. at Tega Cay Elem if you can (on a personal note, this is how one might go from PAX to HIM).

Praises were offered and the PAX dispersed.

It was a most excellent morning to be outside.  Here are the results as promised:
https://photos.app.goo.gl/5sUFWkGo9NxyxDXU7
https://photos.app.goo.gl/eFrBHKmMSaLBg4gr9

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The Kettlebell Tolls for Thee, at Cannonball

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It was a misty morn as 14 gathered to sling kettlebells at Cannonball, including FNG “Silent Bob”, who was EH’d at Trunk or Treat by O’Reilly just this past Sunday.  YHC sort of forgot I was on Q till yesterday, so props for the promo from Two Ferns.  Post disclaimer for the FNG, here’s how it went down:

Warm-o-rama

  • 20 SSH IC
  • 15 Imperial Walkers, IC
  • 10 Windmills, IC
  • 10 Merkins, IC
  • 20 Moroccan Night Clubs, IC
  • 200 year walk with kettlebell held high, around the parking lot

The Thang, Part I

We split the group into two teams of 7 so we could divide and conquer 3 boards:

Board I – all with 25lb kettlebell

  • single arm curls, 10 per arm
  • Goblet squats, 10 (although group 2 did 15)
  • around the body partner pass, 15 revolutions each direction
  • take walking lap around the parking lot with kettlebell held high with one arm
  • KB swings, 10 IC
  • KB Merkins, 10 each arm
  • KB lunges, 10 per leg
  • take walking lap around the parking lot with kettlebell held high with one arm

Board II:

  • Lawnmowers, 10 per arm
  • Tiny Tim (75ish lb KB) deadlifts, 10
  • Alternating shoulder press ladder, 1-5
  • take walking lap around the parking lot with kettlebell held high with one arm
  • KB calf raises, x30
  • 2 handed triceps extensions, x20
  • Single arm chest press, 10 per arm
  • take walking lap around the parking lot with kettlebell held high with one arm

Board III:

  • 10 burpees, (without KB)
  • Flutters with KB, 15 IC
  • Freddie Mercurys, 15 IC
  • KB American hammers, 15 IC
  • take walking lap around the parking lot with kettlebell held high with one arm

The Thang, part II

  • People’s chair with KB, guys on the end do 3 leaping jump squats
  • BttW (or People’s chair mod), guys on the end do something I can’t remember
  • take walking lap around the parking lot with kettlebell held high with one arm
    • on the last leg, KB Lieutenant Dans (about 30 yards)

The Thang part IV:

  • Bear crawl relay, about 25 yards…not sure which team won
    • started by dragging the KB, then Omaha’d to simple bear crawl

For a non-running post Nessie workout we still got 1.4 miles in.  Prayers for healing and New River Women’s retreat.  Welcome to FNG “Silent Bob”.  It was an honor to lead.

Wolverine

 

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