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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ImpromptQ at The Coop

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The Coop has had quite a month, and with a VQ on the schedule I was excited to see that momentum continue to grow. Sadly, our Q was a no show. As the Site Q, I led the PAX this morning in an impromptu Q.

Mosey to Bus Loop for COP
SSH x 30
Tappy Taps x 10
Low Slow Squat x 20
Hold Al Gore 45 Seconds
Pulsing Al Gore x 16
Merkins x 10
Yoga Flow w/Runner’s Stretch

While trying to figure out the weinke during the COP, we were holding Al Gores. At that time, I asked the PAX to enlighten me if their least favorite workouts. Cleverly, Cheddah answered “This one!” So we pulsed. A nice little burn to start us off. While moseying around prior to COP I decided upon our first endeavor.

Weinke

Partner Up
DORA 1-2-3 at Traffic Circle/Staff Parking Lot
100 Big Boy Sit Ups
200 Squats
300 SSH

Mosey around back of school to Lunch Tables

Derkins in Cadence x 10
Step Ups in Cadence x 20

Note to self: NEVER do derkins next to Haggis unless you have perfect form. That man is an animal.

Mosey to Pull Up Bars (Much to Trucker’s delight)

Wall sits while outer two PAX do 5 pull ups and work their way toward the center.
Rinse and Repeat but change up grip on your pull ups.

Mosey back to Shovel Flag

Hip work Courtesy of Airborne, one minute each side.

In all, we had a solid morning of varied movements. There’s some freedom in being able to make up the weinke on the fly, though I can say I was a more distracted than usual. The PAX who showed are true HIM, though. Lastly, we ran 2.5 miles.

A Burpee penalty was discussed for Mighty Mouse. If we can get him to show, we may have to proctor said penalty… though we all know we’ll help him out. That’s how we roll. Let’s just hope everything is ok for him.

Announcements

Hardwood on Q at Varsity this week!
QvQ coming at you on October.
Christmas Party coming up… get your ugly sweater on.
Read your newsletter.

Prayers/Praises

Kaiser – praise for God’s promises. There are over 700 promises in the Bible.
Chicken Hawk – pray for marriages. Pray that we as apathetic men can step up love our wives the way they need it.

Hope everybody enjoys their day, and holds their loved ones tight.

Punch List out.

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Olaf is evil

Olaf deck of death at the FireAnt

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Disclaimer was disclaimed and we were off for a short warm-up mosey around the parking lot. @chaChing would have been proud.
A few hip and lower back hula-hoop dance moves before starting the real party.

The Thang:
Olaf’s deck of death,
a modified version of the famous Cadre Cleave crowd pleaser.

Each PAX drew a card from the deck and completed the exercise based on the cards suite and the rep count was determined by the value of the card. Instead of face cards being all a value of 10 we started with
Jacks=11, Queens=12, Kings=13, and Aces=14

Exercises were as follows:
Spades= 8 count bodybuilders
Clubs = Flutters, only count one leg, (right leg then left leg equals one), double-count I think? and don’t forget the ruck press
Diamonds = Thrusters, proper form required, (Ruck starts horizontal under the chin with elbows out, squat until elbows touch quads, press until arms fully straightened overhead.
Hearts = Overhead Single Leg Lunges. (right leg, left leg, equals one).

For added excitement, there were two jokers mixed into the deck. When pulled everyone stopped in the middle of the set and grabbed a tire carcass out of the back of my couponmobile, and shuffle a lap around the soccer field.

For the second joker, we added some cute little pieces of wood in addition to the tire carcass.

Everyone had a great time and we all learned a little bit about playing the hand we are dealt in life.

Thanks for the opportunity Router,
Stay frosty my friends!
OLAF

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Crossroads – Cost of Marriage

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What did it take to purchase an engagement ring?

  • Story of a guy living on Tuna sandwiches in order to save enough money to purchase an engagement ring. The moral is not working hard and saving, but what is the cost to express your love?

Average Wedding costs $27k

  • What are the real costs of marriage?
    It costs more than money, wedding, ring, honeymoon–àCost you yourself
    Ephesians 5:25: “For husbands, this means love your wives, just as Christ loved the church. He gave up his life for her.”
  • What was the largest or biggest sacrifice in your mind for your marriage?
    Career
    Ambition
  • What has been gained by being married
    Love
    Children
    Legacy
  • Have you ever said, “I shouldn’t be with someone if I’m not happy?”
    This is self-centered, shallow and reflection of our culture
    Not part of Vows taken
    We probably all go into our “wedding” thinking man I’m Happy, but have we thought about how short sighted that is??
  • Marriage is about love which is something we CHOOSE
    It is represented by sacrifice, serving, giving, forgiving over and over and over
    It’s called Commitment because it does not = personal happiness but LOVE (giving)

1 Corinthians 13:13: “And now these three remain: faith, hope and love. But the greatest of these is love.”
CHOOSE LOVE
1 Peter 4:8: “Above all, love each other deeply, because love covers over a multitude of sins.”
No matter what happens, CHOOSE LOVE as it covers the mess
John 15:12: “My command is this: Love each other as I have loved you.”
Back to Ephesians 5:25

  • What does this look like in application
    It’s about offering forgiveness when you’ve been hurt.
    It’s about giving your time though it’s not always convenient.
    It’s about sharing your heart when you’d rather hold back.
    It’s about cleaning the kitchen after a long weekend, even if it’s your least favorite job.
    It’s about choosing to respond with love when you’d rather respond in anger.
    It’s about offering a listening ear, when you’d rather tune out or go to bed.
    It’s about putting someone else’s needs and desires before your own.
    It’s about giving up that last bite of cake, just so your spouse can enjoy it.
    It’s about laying down your rights, to make way for the rights of another.

Formula:
You before Me – not sometimes, not weekends, ALL THE TIME
We before I – even with the kids, job, hobbies

  • The world despises the sacrificial side of marriage
    strive for power, control and the upper hand in a relationship
    do what feels right
    that love is about doing what makes us happy
    if we feel less than happy, they encourage us to bail, to abandon ship and to stop investing
    Mark 10:9: “Therefore what God has joined together let no one separate.”

God’s plan = more we give, the better we become
Real love is not self-seeking, and it will always cost you
It will cost your heart, your time and your money
It will cost your comfort, your rights and your pride
It will cost you to “lay down your life” for the life of another
And only those who learn to die to themselves are the ones who get to experience the resurrection power that comes with it—resurrection into real love, into real life, and into meaningful relationships.

Romans 12:10: “Be devoted to one another in love. Honor one another above yourselves.”

  • Marriage is a reflection of our relationship towards God, bride of Christ
    1:1
    He died for us, so we can live
    He leads us to resurrection life
    Love like No Other
    1 Peter 3:7: “In the same way, you husbands must give honor to your wives. Treat your wife with understanding as you live together. She may be weaker than you are, but she is your equal partner in God’s gift of new life. Treat her as you should so your prayers will not be hindered.”
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