Give Yourself Permission

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9  pax posted to the land of the free and the home of the brave in Fort Mill, SC (aka Walter Elisha Park aka WEP aka The Fort) for a snot-woggler of a morning.  Of course, all men are welcome at F3 AOs and none are left behind.  But, when I took note of the pax present (no FNGs and all wily veterans), I knew we were in for some real pain.  This was not a crew that modifies, and my co-Q (Copay) certainly was going to dole it out.  My mission of the morning was to keep the pax present and encourage them through the barrage.  For the record, a brief Disclaimer was proclaimed.  Then I put forth a short command — “Give yourself permission to be here and only here for the next 60 minutes…let go of everything else that might be occupying your mind.”  All pax confirmed they had permission to proceed, and then the fun began.

The Thang

Double D in the lead

Mosey up hill out the parking lot with right turn down Ardrey St

Series of Karaoke, High knees, Butt kicks, To Soldiers

Take paved trail at first intersection back into the Springs parking lot and work our way through the lot to the building with periods of Lunge walks, Broad jumps, Bear crawl, Backwards lunge walk, Crawl bear, Crab walk.

COP — Al Gore, SSH, IWs, HWs, Merkins, CDDs, Bombjacks

Mosey to UCSynergetic back lot

Pull-ups on the walkway railing + 10 Bombjacks OYO
Rinse and repeat

Mosey partway down grassy hill toward Hwy 160 and then a permission slip check was made before handoff to Copay

Copay in the lead

Build a burpee X5

Mosey to bottom of gun shop hill.

50X Side Straddle Hops

All out Sprint to top Side squats left/right and lunges down

All out Sprint to top Side squats left/right and lunges half way

Lunges and side squats left and right back up

Message Give permission and your “will” will take you further than you want, especially when it’s about doing His will

Mosey to parking lot across from gun shop

Combos:

CDD Donkey Kicks X12

Mountain climber merkins X12

Standing push up jump squats X20

Run back to parking lot
Rinse and repeat

Build a burpee X5

Handoff to Double D for the finish

Mosey to UC Synergetic parking lot along Hwy 160

Plank on curb facing short brick wall

Derkins + sprint to wall + backward sprint back to the curb
Rinse & repeat for 3 cycles total

Mosey to grassy area along Hwy 160 in front of Springs bldg

Freddy Mercurys

Flutter kicks

People’s chair against wall

Balls to the Wall

People’s chair

Mosey back to WEP

Mahktar N’Dyiae

COT

Naked Man Moleskin

Well, it’s Monday afternoon, more than 48 hrs since the beatdown, and My lower body is still sore.  The soreness started Sat afternoon.  A 15 mile run on Sunday and a 5 mile run plus burpees on Monday have yet to relieve the soreness.  Copay really put it on us!

It looked as though we had an in-game EH when Copay was leading us through his first round of Build-a-burpee.  An enthusiastic fellow in his 20s/30s driving a black car w/NY plates parked on the street near the gun shop and got out of his car to ask “Is this the class?”  Of course, we said yes, waved him into the parking lot and continued the burpees until he parked and walked back over.  Suddenly, he didn’t look so excited.  He was looking for the “gun shop class” and the idea of Copay and burpees had him shaking in his boots.  We invited him back to WEP for 9/15.  We’ve got one week to work up one heckuva name.

We covered new territory around the buildings for some pax.  The pull ups on the walkway railings were new to some.  The wall along Hwy 160 was new to others.  Both of these, plus all the other spots demonstrate what an awesome AO WEP continues to be, despite 6 years of downPAINments!

The message for the workout was geared around being PRESENT and INTENTIONAL.  I came upon the phrase “I gave myself permission…” in 2-3 conversations last week and it stuck with me.  Sometimes it takes a bit of a mental device to force us to realize that (a) everything is a choice and (b) the only actions we can make choices about are those in the here and now.  Giving yourself permission to be present to do something specific and intentional is a powerful way of exercising our freedom to choose.  Copay took the “permission” idea to an even greater level with his inspiring words about “giving permission to God to do His will through me now” (only way more powerful coming out of his mouth).

Lots to think about and lots of laundry after this one.

Thanks to Bonsai for the Q opportunity and to the pax for leaving it all out there!

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8 men joined YHC for a muggy kettlebell event.

Warm-up

All exercises here were in cadence.

  • 25 -SSH
  • 10 Burpees in honor a latecomer
  • 15 – Imp walker
  • 15 – Hillbilly walker
  • 10 – Merkin
  • 20 – Arm circles
  • 20 – MNC
  • Mosey halfway around the lot

The Thang

Partner Dora

  • Round 1
    • 100 curls (switch arms halfway) / partner carry Bell for run for first round
    • 150 upright rows
    • 200 Calf raises
  • Round 2
    • 50 Big boy sit ups / partner NUR+jog
    • 100 American hammer / partner shuffles
    • 150 Goblet Squat / partner sprint+jog
  • Mosey back to the COT
  • Pass the Dutchy(Bell pass), several rounds
  • Finished with 10-20 burpees as time allowed.

Great push men. YHC was definitely winded. Glad to have the honor to suggest a few workouts for you fine gentlemen. I look forward to next time.

Peabody reminded us to reach out to encourage those who are injured or can’t/haven’t posted. Think of that PAX in your life who needs a call or a nudge of support.

River Rat out…

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Two’s Company, Three’s A Crowd

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We all know the Star Wars movies.  And in these Star Wars movies there are always lines in them that are in every movie, like “May the Force be with you.”  Likewise the line, “I have a bad feeling about this” came to mind knowing that several Pax just completed the GoRuck Tough and it was opening weekend for the NoFunLeauge.  If I did the GORuck Tough I would not have made this workout, that’s for sure.  That being said, myself and Wolverine braved the sweaty morning for our usual Monday morning F3 beatdown.

I did not bother with the disclaimer(sorry Q school) and we mosey’ed on down to the playground with some side shuffle’s mixed in.

COP

30x SSH

10x Sun Gods

10x Windmill

Down Dog/Honeymooner into 10x Thigh-master’s each leg

Now I had a few things planned for today but it was just me and Wolverine so when unfortunately no one shows to your workout, a good back up plan(well, I think it’s a good one anyway) is to whip out a Deck Of Doom.  Before the Deck Of Doom I did want to try something I read on the Lexicon called Donkey Kick-Offs.  This from the Lexicon, “Find the nearest wall and do 5 donkey kicks, on the 5th donkey kick hold the feet to the wall for 5 seconds and then up the number by 5 to 10 donkey kicks and a 10 second hold…”  This lasted to 15 and 15 before we were smoked.  We mosey’ed on over to the main playground area and…

The Thang

Deck Of Doom-Number on card corresponding to # of reps(or laps) performed.

Spades-Burpees

Hearts-Laps around the islands of the parking lot

Diamonds- Diamond ‘Mericans

Clubs-Squats

Finished off by heading back to COT and performing 10xFlutter Kicks and 10xBox Cutters 

Observations

The laps took the most time and was some solid Ragnar training.  Good mumble chatter with Wolverine, made the best of the low PAX turnout.  Till next time true believers!!!

 

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The Yard – “Is this a moderate?” In name only!!

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12 PAX and YHC arrived at The Yard for this gorgeous Saturday morning. Nothing like a double down beating early in da gloom!! At least among friends. 9 PAX for 10k run and 5 of those stayed for the double down……definitely a nap day!!

I mention friends because when I look at F3 and especially the 2nd F, I don’t think I ever had as many Friends as I do in the PAX. Grade school, high school, college and career combined can’t touch the number of guys and families I can call “FRIEND” today from the PAX.

God said Abraham was a “Friend” of his. That is powerful when you think about all the things we do as friends together and for Abraham to be called a friend of God’s. In the PAX we workout, eat together, laugh together sometimes cry together. We do crazy CSAUPS we go to church together some of us work together and we are living life together. God calls each of us Friend that choose to be his friend.

Remember everything you do Sky Q is there and wants to share in the highs and the lows and goes before you in all you do. He is your friend and is constant! Never Changing!! Always!!

The Thang:

Little mosey to see if Football field was open, but no dice. The sign with “Private Property” on it was interesting considering each of the men is paying for the field if they own a home in Ft Mill. Anyway…..

Some shuffles, high knees, butt kckers, mosey again to COP

Wind Mills, Squats, Merkins, Freddy Mercurys, Moroccan Night Clubs, 5 burpees OYO

The meat and potatoes:

2 exercises alternating between them completing the reps and going for 3 min

Here they are:

  • SSHs-10
  • Burpees-5—-3 rounds
  • Merkins-10
  • Jump Rope-20
    • 5 burpees
  • Mtn Climbers-10
  • Dips-20
    • 5 burpees
  • Squats-15
  • Curls-10
    • 5 burpees
  • Lunges -10/leg
  • Calf raises -20
    • 5 burpees
  • LBCs-10
  • Donkey Kicks-5
    • 5 burpees
  • Freddys-10
  • Partner Wheelbarrow-curb2curb
    • 5 burpees
  • Big boys-5
  • Partner Plank Hand Taps – 10

With all the burpees mixed in we ended with 55 burpees

Great work by all the PAX. The encouragement and hard work was inspiring.

Thanks Hasselhoff for the Q……as always I am humbled and honored.

Cake Boss

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Q v Q @ The Coop

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Hear ye! Hear ye!

This October we have something special planned at The Coop. We will be doing a version of Q v Q. We have six great Q’s selected and prepared to deliver a noteworthy dose of pain. The rules will be simple. Each Q will be judged based off three criteria; Creativity, Best use of the AO, and best overall beatdown. Each PAX attending each workout will score each Q based out of maximum score of 5 points per category (15 points max). The winner will be determined from this based off the higher total between the two Qs.

The Q with the highest average score out of all the Qs will be given an automatic advancement to the finals as this will be a tournament style.

Schedule

October 3rd – Dark Helmet v Spiderman

October 10th – Ginsu v Maximus

October 17th – Sasquatch v Jiffy

October 24th – 2nd highest pt total  v 3rd highest pt total

October 31st – Winner from previous week v Highest pt total

Format

YHC will lead all the PAX in a standard, The Fort, Warmup lasting 5 minutes. The rest of the time will be split into 10 minute blocks and one of the Qs takes the first 10, the second taking the next 10, the 1st Q has to opportunity to respond, and finally the 2nd Q has their opportunity to respond.

But Wegmans, how will you determine the Q that goes first and the Q that goes second? Easy, the first of the scheduled Qs who show up to the AO first, gets to choice whether they go first or second.

After the 40 minutes are up, the PAX will quickly vote, we will carry the 1, and determine a winner.

Trophy

These Qs will be competing for a Golden Egg to forever be known as the Best Q at The Coop.

Any changes will be communicated with the Qs and are subject to change.

Let the games begin!

Wegmans

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Alcatraz “fun”

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8 HIM got better this morning at Runde Park for some Lutefisk and Bear Grylls fun.

After a quick disclaimer (no FNGs) we moseyed around the parking lot to the field where we circled up for 7 warm-up exercises:

Peter Parkers  x 15
American Hammers x 15
Carolina Dry Docks x 15
Krakken Burpees x 5 OYO
E2K’s (R ankle over L knee, L elbow to R knee like a crunch) x 15
Ranger Merkins x 15
Seal Jacks x 15

And yes, that spells PACKERS.  GO PACK GO!!  Thank goodness the NFL is back on.  I’ve been having withdrawals.

The Thang:

Start with a modified “Charles Bronson:”
Perform 50 exercises at point A, sprint 100-ish yards to point B, army crawl to point C, mosey back to point A for 50 different exercises.
1st exercise: 50 x Side Straddle Hop
2nd exercise: 50 x Merkins
3rd exercise: 50 x Jump Squats

Next a modified “Millennial:” The PAX thought I would be calling out the exercises via text, twitter, or some other form of nonverbal communication.  Perhaps  we’d just have Bear Grylls do all of the exercises for us while we sat and watched.  But no, we’re gonna earn this one.  Split PAX into 2 teams of 4.  Starting point, do 25 x of each exercise, mosey 100 yards, 25 x of exercise, mosey 100 yards back, 25 x of exercise… you get the point.  Rinse and repeat 10x for a grand team total of 2000 ‘reps’ in honor of the millennials born around the year 2000.
1-Carolina Dry Docks
2-Squats
3-Moroccan Night Clubs
4-Flutters
5-Mountain Climbers
6-LBC’s
7-Merkins
8-Lunges
9-Side Straddle Hop
10-Burpees (a crowd pleaser)

And with that Lutefisk handed the baton to Bear Grylls.  The PAX were toast, and unsure of what to expect from what we saw earlier which looked like the unloading of Myrtle Beach from his Range Rover onto the sidewalk above captured in bags.

Ten stations were set up about 10 yards apart for partner work. The pace setters on the end were either a ruck down and up the hill or carry a 100lb sand bag up and down the hill. The other stations were AMRAP and included…. a ton of sandbags.  Each bag had different weights from 30lbs to 60lbs and included: calf raise into overhead press, bear crawl bag drag, row into curl, dead lift into kettle bell swing, and a ball slam and jump from crunch position.

With that a mosey to COT where we honored CSPAN with one thing each of us is thankful for. Prayers and praises for kids, uncles, jobs.  Praises for families, F3, job anniversaries.  Bear Grylls led us out in prayer.

I feel honored, humbled, and blessed to be able to have an opportunity to lead these true HIM who come out and give it all they have to get better.

Lutefisk out.

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Poverty Simulation

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Event Title: Poverty Simulation

Event Date: Saturday, October 13th, 2018

Event Time: 9 am to Noon

Event Location: First Baptist Church Fort Mill (121 Monroe White St, Fort Mill, SC 29715)

Event Description:

The North Palmetto F3 Foundation is hosting a Poverty Simulation to raise awareness about the struggles underprivileged people face. Participants will role play different families encountering the realities of life with a shortage of money while navigating complex systems that hinder the impoverished. Participants will:

  • Cultivate empathy, respect, and passion for those living below the poverty line
  • Develop a deeper understanding of the systemic barriers faced by people living in poverty
  • Expand awareness of the impact of poverty on your service population
  • Brainstorm ways to mitigate challenges in resource/service access for your service population
  • Identify actionable steps to make an impact in your community

Get involved. Use the link below sign up as a volunteer or a participant. Feel free to contact Penny Pincher, Chicken Hawk or Deacon with questions.

Relevant Links:

North Palmetto F3 Foundation’s Website – https://f3thefort.com/f3-foundation/

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On the second clock at Tomahawk

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Polaroid sent out a request a few weeks back for Q’s.  Replying affirmatively meant I was going to be put out of my comfort zone as I had only attended a weight AO twice over the years. I was then able to get in a visit to Tomahawk last week to scout the layout.

I will add at this point that everyone should consider attending more weight AO’s. It’s a good test for new muscles and your core.

Arrived early to lay out cones and coupons and got help from an early arriving FNG, Josh Bolden.  I was immediately giving him some disclaimer info as this workout was going to be a bit of a challenge and it was going to keep PAX moving the whole time, and made sure he understood this was not a standard bootcamp workout.

Full disclaimer especially with an FNG. A little bit of a warmup and proper cadence, an explanation of each exercise in the clock and then broke into 2  groups. 2 PAX did the clock while 3 moved over the runway, then alternated.

At the runway, each end was core exercises . We ran to points in the middle alternating doing the following exercises, in cadence if possible: Curls, One Arm Rows, Squats, Overhead Press, KB Swings, Front LIfts…approximately 10 reps each time.

The PAX on the clock did the following with their kettlebell/weight going with them as much as possible. When returning to the middle, 2 burpees. Each ‘time’ was a x5 factor:

  • 12:00 – overhead weight run
  • 1:00      – 5 burpees
  • 2:00      –  10 One leg squats each leg
  • 3:00      – 120# worm coupon pull on slider
  • 4:00      – 20 kb swings
  • 5:00      – 25 squat thrusters
  • 6:00      – bear crawl using dumbells
  • 7:00      – 35 alternating calf raises
  • 8:00      – 40 finger tippers, using 2 hand finger tip strengtheners
  • 9:00       – Lunge walk
  • 10:00     – 50 Hand Squeezers
  • 11:00     – 50 Moroccan Night…Discs. 5# weight in each hand

This was a workout designed to keep moving. There were not many opportunities to rest but I think it worked out well. The clock obstacle course needs some tweeking so that it takes less time. I meant for it to be completed a little quicker, next time we’ll shoot for 10 minutes or less.

Thanks to PAX again for helping with cleanup. We ended up at 29 burpees.

Big reminder here that we did not do. Especially with an FNG, have gloves available!  Generally I believe this is a site Q responsibility, but I always have a bag of gloves and I forgot to offer them to our FNG.

Welcome FNG J-Cruz, or J-Cruise, or J-Crews! EH’d by Jekyl and Decibel. Josh’s whole family’s names begin with a J, plus he was once the President of a Land Cruiser organization (hope I got that right).  Name-O-Rama here.

Thanks to Polaroid for the opportunity and for the PAX who gave the clock set up a go.

Invergence Sept 21, G-Fit Sat’s 3:00 pm, Prayers to PAX with marital issues. Thanks to Punchlist for taking us out.

Aye! Bolt

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On the first clock at Block Party

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Thanks to Shady for the Twitter reminder of my Block Party Q as I haven’t been checking my email much lately which would have included the reminder from  Worship Planning.

I had already been planning a “clock” workout for my VQ KB workout the next day at Tomahawk, so I ran with that and applied it to Block Party with a “bigger clock.”

Arrived, set out all the cones in the field in clock formation 12-11:00 along with “the worm” 120 # coupon at 3:00.

Back to parking lot just in time and a quick disclaimer with no FNG’s. (This would not be the case the next day). A mosey around about a half lap of WEP which included high knees, butt kickers, side shuffle. A brief circle of warmups which included a couple back stretches needed by the Q.

Headed to the clock. Each hour had an exercise on a cone a distance away to run to from the epicenter. We first did the clock as a group, then followed it partnering up.  At the end of each ‘cross’ were the following: 12:00 sprint to top of hill, 3:00 worm carry, 6:00 lunge walk, 9:00 partner carry (or modified). The other times included various exercises (of which I cannot now list as the M threw away my weinke), but included calf raises, squat thrusters, merkins…

The bonus on this fine morning was a “Let Me Run Burpee Challenge” cow bell that every PAX had to ring once during the workout and, wherever you were at the time of ringing, 5 burpees were required.  Total 45 burpees were completed.

Thanks to PAX for the cleanup at the end. Ran out of time to get some core work in. No Name O Rama video embedded here as you couldn’t see faces anyway.

Announcements included the Invergence on Sept. 21, G-Fit moving to Saturdays at 3:00 pm with a call to PAX the post if you can and support the kids, after school reading program in Paradise on Mondays and Wednesdays, Ragnar coming up with Sunday morning trail runs, BRR this weekend with many F3 teams.

Prayers to sick family members and PAX going through marital hardships.

Thanks to Shady and all PAX that posted and gave the clock a go.

Aye! Bolt

 

 

 

 

 

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Tour of The Swamp

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We started promptly at 0515 this morning. The parking lot at The Swamp is pretty dark, and since there weren’t any FNG’s, I made a partial disclaimer and we were off. Of course, it was pointed out to me that it may have been the shortest disclaimer ever…

When we got over in front of The Home Depot we attempted to make a circle so we could stretch:

SSH’s – 20

Windmills – 10

Sun Gods – 10 each direction

Plank to Downward Dog and into Honeymooner x 2

Recover for shoulder stretches – Each arm across, each arm behind the head

Mosey over to the front of Target for The Thang:

We partnered up and got started:

Partner 1 found a spot on the wall for People’s Chair while partner 2 Duck Walked to the second Big Red Ball (or the other side of the cross-walk) and ran back. Partners then switched. We did this twice.

We had a little too much mumble chatter while transitioning to the next exercise so I extended it. The group had to lung walk from the first big red ball to the last, moving towards 49 in front of Target, and had to stop and do 5 Flying Squirrels at every other ball. At the last ball the Q forgot about the Flying Squirrels, but the PAX provided a very gracious reminder.

Next, we mosey’d around to the back of the building. Partners again: Partner 1 performed the exercise while partner 2 ran to the building and back (about 50 yards each way). Partners then switched. Exercises were: Plank, Shoulder Taps, and Big Boy Sit-Ups. Seemed like so much fun the first time Q called for a Rinse and Repeat.

After two 10 counts we mosey’d over to the stairs near the fountain. Partner 1 performed Air Squats while partner 2 ran up the stairs, across the platform, down the other side and back. Partners then switched. We did this for 8 minutes.

At the end of the 8 minutes, giving us 10 minutes left, we mosey’d over to the fountain where the PAX were instructed to find a spot on a bench. Since I haven’t been able to work in upper body much lately, I threw one upper body exercise into the mix. On our bench we were to do Irkins, followed by single count step ups on our bench, with a short break in between rounds. Amount to be performed was 30, 20 and then 10.

A slow mosey brought us back to COT with two minutes left for MARY.

Announcements: Lots of announcements today, which included but was not limited to: 9/21 Invergence, Ragnar, and Bourbon Chase.

Prayers: We are praying for the PAX doing the GRT tonight. We are praying for job searches and next steps in life. We are praying for healing for injured PAX and sick family members.

Thanks Cha Ching for the opportunity to lead. Now that we have more local AO’s in relation to my house it’s been a while since I’ve made my way to The Swamp. As always, it was a blast!

  • Peg
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