Where’s The P?

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On a rather comfortable June morning myself and 15 other PAX decided to get very uncomfortable at CannonBall. Last night as I was thinking up my weinke I was deciding between Kettle Dora’s or Escalating BLIMPS and I decided on the BLIMPS.  However, I noticed on the F3 Exercise page that the P in the BLIMPS are Mountain Climbers and one of the PAX rightly pointed out what was the P exercise so I changed the P to another M and we now have BLIMMS.

Started with a disclaimer and we did a mosey down the church driveway while holding our kettlebells overhead, then went into ketllebearcrawls then back to regular mosey up the other church driveway while also holding the kettlebell overhead till we circled up for some COP.

COP-KettleSSHx10/HALO’s clockwise/counter-clockwisex10/Hot Potatoesx10/Figure 8’sx10/Hold Kettlebell in front shoulder height and did 3 rounds of 10 counts

Main Event

BLIMMS-5 Burpees/10 Lunges/15 Imperial Walkers/20 Merkins/25 Mountain Climbers/30 Squats.  We started with 5 burpees then ran around parking lot with kettlebell then did 5 burpees/10 lunges in an escalating fashion till we finished with the squats.  The running with the kettlebell was the biggest challenge however as everyone was breathing heavy(even Flux!) You know the workout was good when Flux tells you that he hates you mid way through the workout.

With 8 minutes left on the clock I had us do 3 Turkish Get-Ups(each arm) then we grabbed some wall for some people’s chair. End Pax went out to do 3 burpees while the rest passed their kettlebells down towards the church shed where we store the bells. Our final exercise was putting the bells back in the shed.

Welcome FNG Dreadnought(real name Dave Redding-for real).  Hog and Coyote this weekend, Q school at Bermuda Triangle coming in July and other cool events happening around the region.  Prayers for Shakespeare and family moving to my hood and for those suffering with heart disease.  Thanks 2 Ferns for the opportunity to lead. Peace!

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Move get out the way!

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YHC Pulled up to find Bolts Van door open, he was setting up an array of coupons and cones.

Soon there was 11 Pax, I did a brief disclaimer since there was no FNG’s and we moseyed to warm up little did I know an FNG pulled up. So, Kaiser and another Pax picked up the FNG.  We AL Gore and planked till the Pax caught up with us.

 

Warm Up

20-Imperial Walkers

20-Wind Mills

40-Moroccan Night Clubs

Mosey

 

The Thang

20 – Hand release Merkins

30 – Low Slow Squats

Stretching – Downward Dog, Honeymooner, Back to Downward Dog

Mosey

 

20 – CDD

20 – Lunges

Mosey

 

20 – Dying Cockroaches

30 – Monkey Humpers

Mosey

 

Mike Tyson Squats with a deck of cards YHC handed out 2 decks each person takes 10 cards. We line up and lay all 10 cards in front of us. They way these squats are done follows- Squat pick up first card walk to 2nd card Squat drop the first card, squat pick up the first card, squat pick up the 2nd card. So forth and so on till you get to the 10th card. Totaling 100 Squats. It is said that mike Tyson use to do these in his prison cell with all 52 cards

10 Shoulder plank Taps

 

Bolts take the reigns

We mosey to the hill where several cones with coupons we set up. The sprinter on the 2nd cone acts as a timer for all Pax in motion to turn around and head back.

 

1st cone – One Pax does Plank Jacks while the other does worm pull with the 140lb Worm that bolt created.

2nd cone – One Pax does jumping lunges in place with 2 x 25lb sand bags. With the other Pax sprinting to the top of the hill where the cones are

3rd cone – One Pax does bent over butterflies with 2 x 25lb sand bags. With the other Pax bear crawling up the hill.

4th cone – One Pax does Side straddle. With the other Basket Carry 25lb sandbag up the hill.

5th cone – One Pax does American Hammers. With the other Pax Broad Jumps up the hill.

6th cone – One Pax does Bomb Jacks. With the other Pax Overhead Carry up the hill with 30lb sand bag.

7th cone – One Pax does Squat ball (30lb) throws (we had a complication where the ball busted open) So we preformed Squat overhead press with the open ball. With the other Pax Crab walking up the hill.

We then proceeded to Indian run around the Park. When we got back, we picked up the coupons and carried back to the vehicle. Note: The worm sucks even with 2 of us toting it.

 

Announcements, Prayer and praises, Named FNG Lockdown.

 

Thanks for the opportunity to Lead.

 

 

 

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12 started their week at The Armory for some Workouts of the Day dedicated to the brave men who stormed the beach in Normandy. After a brief warm up we got to the heart of the day:

20 Minutes AMRAP

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 American Hammers

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 Burpees

 

Following this we had about 13 minutes so we adjusted another WOD

6 Minutes

-Ladder count up of curls, overhead press, goblet squat & high pull (1 of each then 2 of each then 3, etc)

6 Minutes

-Reverse ladder count from the amount you had completed previously of 4 count flutters and 4 count mountain climbers. The original weinke called for man maker burpees instead of the flutter kicks, but I decided to modify that…

 

Mosey back to COT for announcements and prayer.

 

Thank you for the opportunity to lead

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Speed & Stamina Tested at Crow’s Nest

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Fourteen joined YHC in the damp and steamy gloom at Crow’s Nest.   Happy to see and FNG among the usual Pax, YHC gave the disclaimer (push yourself but modify as necessary, etc.)  Here is how it went down:

Warm – o – rama

Indian run passing a 10lb medicine ball from front to back, about 3/4 of a mile toward the back of the school.  From there we circled up for some warm up work:

  • 10 windmills IC
  • 15 Imperial walkers IC
  • 12 Hillbilly walkers IC
  • 20 Mountain climbers IC
  • Downward dog and honeymooner for a moment or two
  • 10 diamond merkins IC

The Thang Part I

Pax proceed to a series of 8 cones set up 10 yards apart, with intermediate cones running parallel in between about 5 yards away:

  • diagonal shuffle in a line, 100 yards
  • diagonal run, in a line 100 yards
  • alternating lunge walk & bear crawl, with 5 jump squats or 5 merkins a each cone, 80 yards
  • Gassers (formerly called suicides) at the tall cones, with all you got on the last 80 yards up the slight incline

By this time, everyone seemed to be warmed up so on to:

The Thang Part II

Pax partnered up to knock off the list below; partner one began the exercises while partner two ran a loop around the parking lot, about 75 yards.  Most of us made it through the merkins before Omaha with 7 minutes left, (Awesome Wolverine Fist art work courtesy of the M).

The Thang Part III

  • Wall sit passing the 10lb medicine ball while pax alternated doing 3 super duper all you got reach for the stars jump squats.  I think we did this twice?
  • Mosey back to COT for a set of American Hammers

Moleskin

We welcomed Chop Block’s big brother, the FNG forever to be know as Mogul for his Real Estate and the ventures.   Hog and Coyote – Olaf (R) looking for a partner to run & bike with.  Prayers for Qbert this week as he counsels kids at church youth camp; prayers for a local family that lost dad too soon to and unexpected heart attack.  Praise for our FNG and for the great initial response to possible Lake Wylie FIA!.  Absolutely an honor to be part of the Pax & to lead a workout.

Aye, Wolverine

 

 

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4yr Hive-iversary

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12 PAX gathered in the humid pre-rain gloom on Deacon’s 40th Birthday for a workout marking the four years since #TheHive shovel flag was first planted.

With current and former Site Qs on hand, the Q was split 3 ways. YHC took the first 10 and last 5, Tesh and Longshanks had 15 each.

The Thang:

Warmup – Band Camp
– SSH x40
– Windmill x10 (slowcount)
– Mountain Climbers x10 (sloooowcount)
– Parker Peter x10
– Peter Parker x10

Bro-ga sequence
– Honeymooner
– Down Dog
– Right leg high
– Right foot between hands
– Move right hand inside right foot
– Push right knee out further to the right
– come down to elbows and hold
– Return to high plank
– repeat on left side

Kettlebell flow
– Deadlift
– Goblet squat
– Right lunge
– Left lunge

Handoff to Tesh:

Single arm overhead press
– start with bell up
– come down on a 3 count
– press up and count the rep
– 10 each arm

Partner up – try to find similar bell size
Stand about 40 yards apart
One partner does 10 KB Swings, other 10 snatches (5 each arm)
When finished with your reps, put your belly down on the ground
Your partner will either be down on the ground or finishing up. If they’re down, both of you pop up and sprint to change places. If they’re finishing up their reps, wait for them to finish and their belly to hit the ground, then pop up and sprint to change places.
Continue for 7 minutes.

Double arm tricep extension
– start up
– come down on a 3 count
– press up and count the rep
– 10 reps

Handoff to Longshanks

Ladder:
– 5 manmakers
– 10 deadlifts
– 15 goblet squats
– 20 curls (10/side)
– 25 big boy sit-ups with bell
– Run to the end of the parking lot and back
Rinse and Repeat 3 times

Back to YHC for some core (flutters w/ bell, american hammers, and Deacon called some leg raises) a message on Kennedy’s “We choose to go to the moon” speech. https://youtu.be/kwFvJog2dMw?t=19

“We choose to go to the Moon in this decade and do the other things, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win, and the others, too.”

That we choose to do the hard things because they are hard. (Here’s a personal list for me. 1st F: posting in the gloom to increasingly challenging workouts; 2nd F: reaching out to a PAX I don’t know well, but know is struggling; 3rd F: praying aloud with my wife/discussing my faith with someone whose beliefs I don’t know.) Because that difficulty measures us. It forces us to organize our energies to accomplish the challenge.

Grateful for the opportunity to serve as Site Q and to strive to be better among men that inspire me to keep going.

– Band Camp dismissed

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BackA$$Wards at the Swamp

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10 #HIM came out to the Swamp on what was supposed to be a rainy Friday in the Gloom. The weatherman missed on that call and we got a warm and muggy morning.

2 Pax, Pothole and MileHigh knocked out a pre-run of 3 miles prior to the #Beatdown. Awesome job guys way to Accelerate.

No FNGs so a quick disclaimer and at 0515 we set off.

Q’drenaline is real and firmly took hold. Mosey might have been more of a slight sprint. Surprised myself as I typically lean to the slower side of mosey. But hey it worked.

Circle Up in the HD lot for COP.

All IC even though I may have forgotten to tell the group, but they figured it out.

15x Cherry/ Weed Pickers

15x Old Man WindMills

15x Imperial Walkers

15x Hillbilly Walkers

On the Fly Switch from Bat Wings to 20x SSH- (There was a reason, I’ll get to it momentarily.)Form up in a line for an Indian Run from the HD lot all the way over to the Tuesday Morning Lot. Considerable mumble chatter down line about the rather quick pace of said Indian Run. Q’drenaline is a Helluva Drug.

The Thang ” BackA$$Ward Doraside

Simply put, a Reverse Dora 4-3-2-1. With a slight change. Instead of a mosey around the parking lot, I had laid out 3 sets of cones w/ cone 3 being 50ish yards from the start.  So, while one PAX exercised the other ran suicides. Being backa$$wards the pax ran the suicide in reverse order. 3-2-1 Here’s the kicker, upon arrival to the cone the Pax did burpees before the return. 3x @ cone 3, 2x@ cone 2, 1x @ cone 1. Not sure why nobody was really excited about that.

Exercises included.

400 Squats-

300 Dips on the curb- The dips on the curb promoted the switch at COP. Legs last longer than shoulders IMHO. I did make up for the change.

200 LBCs

100 Merkins

Each Team Slogged it out. There was some Madonna, and Hottie playing in the background somewhere that must have greatly motivated the group. We finished it up with about 15 minutes to spare.

Super highlight of the morning- As Teams finished up they, took minimal rest and jumped straight in to pickup the teams still putting in work. I saw  PAX run additional suicides/burpees and do additional merkins to push each other to Get it Done and be better. That is what F3 is All About.  Love’d every minute of it.  Thanks MileHile for banging out an add’l 50 Merkins with me to keep the pace going while Corn Syrup pulled the last leg of our suicides/burpees. True Motivator- True #HIM

With Time still on the clock we collected the cones / exercise board and moseyed over to the wall long wall behind Just Fresh. Hold People Chair for 10-20sec then add Seal Claps and OH claps 15-20 IC. Kept the PAX in the PC for 2 rounds of Bear Crawls up the line. Mosey back to COT in perfect time to invite  our brothers w/ rucks to join us for 5 minutes of Mary. They gladly accepted.

On our 6 for PAX Choice Mary.

MileHigh was 1st up and lead some ungodly amount of leg flutters IC. To many to recall and the moans-n-groans around the circle as the count escalated told the tale.

Gets a little hazy after that.  Maybe some of the Q’drenaline had worn off at this point.

Russian Twists/ American Hammers

Freddy Mercuries and at least other 2 ab rippers to bring us to 0600.

Announcements.

F3 Dads Saturday

Prayers and Praises

CornSyrup- Prayers for some personal issues going on in his life. Not OYO Bro! Lutefisk tore his groin on Thursday and will be out a couple weeks. Milehigh Traveling with the fam to the Great White North- Might be smuggling back large quantities of Syrup. Prayers for M’s as school is now completely out across the region. Praise for the accomplishments of DaVinci’s 2.0s this school year.

Ball of Man

Thanks Cha-Ching for the opportunity to wrap up the week with these great Men.

🦆 Out

 

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Time to Get Some at Bermuda Triangle

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It was only a matter of time until I was called to the deep uncharted territories of Lake Wylie, somewhere they call the Bermuda Triangle.

Olaf was nice enough to keep me company and take the 25 min ride from Lake Ridge this am, so wheels up at 4:20a got us to the AO by 4:45 w/ 15 min to set up some cones before the early 5a start time.  Was glad to see two Olaf’s participating at the same AO and a couple newbies I hadn’t met.

Warm-ups you know are optional for me – so we moseyed 15 feet and did some sun gods, windmills and then started the real warm-up:

  1. Every Minute on the Minute (EMOM) we do 30 SSH + 8 burpees for 5 minutes.  After knocking out a quick 5 minute 150 SSH and 40 burpees to the sweet sweet sounds of Dropkick Murphy’s, Buck Cherry and Motley Crue, we took it over to the field for some reverse Dora’s.
  2. Partner up and do the following Dora:
    • 200 jump squats – partner not doing jump squats was doing a 3 cone suicide (Duck Dynasty’s evil idea…I didn’t make them do burpees at each turn)
    • 100 mak tar jais – partner not doing MTJ’s was side shuffling down to the last cone and back
    • 50 burpees – partner not doing burps bear crawled to middle cone and back
  3. I had two more things on deck, but judging by the lack of bear crawling enthusiasm, I decided to start w/ the last thing we were supposed to do and hope there was time for the third.  Told the pax we’d start running the dirt track around the field (a little over a 1/4 mile) and stop 4 times per lap and do ascending reps:
    • 1st lap:  10 diamond merkins / 15 wide arm / 20 rangers / 25 merkins
    • 2nd lap:  10 jump lunges (10 per side) / 15 low low squats (hands need to touch ground) / 20 knee tucks / 25 high knees (25 per knee)
    • 3rd lap:  10 x-crunches (thank you ab workout app) / 15 big boys / 20 american hammers (20 per side) / 25 fast-slow freddie mercuries in cadence (equates to 50 per side)
      [I’ll save the 3rd thing I was supposed to do for next time I Q at BT]

From there, we only had 1 minute, so we hit COT and quickly knocked out 10 merkins / 8 diamonds / 6 merkins / 4 diamonds / 2 merkins no break before it being 5:45a on the dot.

Always a pleasure to lead these pax.  They don’t complain a whole lot (except White Snake and O’Reilly lol) and always bust their a$$ on every exercise.  Prayers for graduating seniors, kids on summer breaks (and the moms) and Flux’s M.  Had a great time guys – can’t wait to get back out there w/ you!

ChaChing

 

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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Power

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It was great to post with 6 Pax from the Rock and the Fort today. The mumble chatter and fellowship were amazing. With the recent ascension of Destiny’s mother, it was an emotional morning for all of us. Please continue to keep his family in your prayers.

The Thang

Mosey to the next parking lot for broga

Mosey toward the BMX building

COP: SSH (30x), Merkins (15x), IW (20x), WM (15x), Sumo Squats (15x), LBCs (15x), 

Mosey to the hill for Jacob’s Ladder with Merkins at the top, Squats at the bottom 7x

Mosey to the next parking lot

Pyramid Drill: At each station/corner, do Merkins, LBCs and Bomb Jacks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Run to each station.

Mosey to the parking lot near COT for Ab Lab: One Downs Two Ups (15x), Dying Cockroaches(15x)

Mosey to COT for broga

Moleskin:

God has invested power in each of us. An example of God’s invested power in man is when Peter healed the lame beggar in Acts 3. To make this miracle happen, Peter had to build a relationship with God, hear God’s calling and execute an act of obedience.

Do you know what spiritual gift God gave you? If so, what are you doing with your power?

We may not be miracle makers. However, sometimes your obedience can help God’s victory.

 

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100/300 Blind Spots

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9 PAX gathered in the humid pre-rain gloom at the southern end of The Fort for this iteration of The Tomahawk

Warmup:

Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey back to bells

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey – to check on a shovel flag in need of repair

20 Crunchy Frogs
10 KB Swings
20 Crunchy Frogs
15 KB Swings
20 Crunchy Frogs – hands up
20 KB Swings
20 Crunchy Frogs – bells in the air
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Short message on blind spots
Plank up
’round the circle on what PAX think their blind spots are

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Crunchy Frogs – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

COT

NMM:

Blind Spots:
As we went around the circle every PAX mentioned that their blind spots are either related to their M or their 2.0(s)….Interesting to note these are at the center of the concentrica. My mind too often wanders back to a Donald Rumsfeld speech (circa 2002) where he lists categories of concerns about the war in Iraq. Known Knowns

  • Things we know
  • Things we know we don’t know
  • Things we don’t know that we don’t know

Phil Kline wrote an Art Song using the text.

At first, I felt Rumsfeld was just rambling, more than a little incoherent, and simply trying to justify the cause for going to war. But the more I hear Phil Kline’s little tune……

We all have blind spots, and often put these “blind spots” into the second category. Things we “know” are our blind spots. But more dangerous is the third category: blind spots we have, but don’t even know exist.

This is why it is important to have other PAX cover your blind spots, and be emboldened to speak with candor when they see your blind spot. If you could see it yourself, you would have already.

We post to get better, and the 1st F is the easiest  to push ourselves. “It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” Let’s make sure we commit to get better in the 2nd and 3rd Fs as well. And just as the Q and PAX will push you during a workout, let’s push each other to be better beyond just physically.

-Band Camp dismissed

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