The Spirit of the Pax

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The skies were gloomy, but the spirit of 10 men was high as they kicked off their Saturday morning with another beat down at Runde Field.  Here is what they did:

The Thang:

Change Order on Q

Mosey on the path around Runde and circle up in the parking lot for COP

All in cadence:  SSH x 25, Hillbilly walker x 20, Windmill x 10, Merkin x 10, standing hamstring stretch (L/R), sitting IT band/buttock stretch (L/R)

Count off by 4 and break into groups for the Starfish.  At four corners of the parking lot, there were exercise listed.  Complete that exercise, go to the center and do 4 burpees, then move to the next corner.  The exercises were:

  1.  25 merkins
  2. 40 chest presses with a landscaping paver
  3. 30 squats
  4. 40 LBC’s

Rinse and repeat with intention.  The Pax were instructed to do the merkins with a closer arm stance and chest touching the ground, double the weight (2 pavers) on the chest presses, do deeper squats (hands touch the ground), and perform ‘loungers’ instead of LBC’s (legs pivot up and down with the torso)

Hand off to Senator Tressel

Line up for an indian run on Windward road and then mosey to the concession stand wall in the ball field.  Start at the far end of the wall, get in a BTTW position and then walk on your hands to the opposite end of the wall.  lunge walk to the 2nd base line, bear crawl across the field, and then lunge walk back to the starting point.  Rinse and repeat 2 more times.

Mosey to the playground and split into three groups.  Group one does 10 pull ups, group two does reverse step ups, and group three does Al Gores.  Rotate through all 3 exercises , then rinse and repeat 2 more times.

Mosey to the ball field and find a dry spot for 6 MOM

All in cadence:  Box cutter x 20, pretzel crunch x 20, boat/canoe x 3, American hammer x 20ish (lots of mumble chatter trying to throw off the Q).  End with the body destroyer.

COT

Naked Man Moleskin:

I  was happy to get the call from Change Order on Thursday night to co-Q  this workout.  The last time we Q’d together  was when we launched F3 Cincinnati in 2017.  It was great to have Photobomb back in action with us after a serious leg injury forced him out for several months.  Jekyll came in hot at around 6:45 and then provided the Pax with his usual one liners and mumble chatter.

T-claps to my co-Q for doing ‘Geronimo 10 counts’ today (and T-claps to Geronimo too).  Instead of our normal count to 10 as a rest break,  Change Order asked a member of the Pax how they came to F3 and what their F3 name meant.  YHC and Uber were asked today.    My start to F3 was through an email from DD (Dan Janick) who was just a casual acquaintance at the time.  He was trying to round up men for the very first F3 workout in Fort Mill.  My F3 name, Senator Tressel is a reference to Jim Tressel who was the football coach at my alma mater, Youngstown State University, before going on to fame, (and infamy), at Ohio State University.    The Senator part comes from ESPN’s Chris Fowler who used to call Tressel ‘The Senator’ because of his demeanor during games and during press conferences.  As a side note, F3 at the time was a much, much smaller entity, and Dredd and OBT came to help launch F3 Fort Mill.  Dredd named all of the FNG’s at that first workout at WEP.  Uber told us his F3 name came from the fact that his wife is German and also as a reference to first F3 workout when he told the Pax he was going to call for an Uber, rather than finish the workout.  I am pretty sure I was at that workout and remember him saying that at the bottom of the big hill behind the park.  Uber, if you read this, reach out and let me know if that’s correct.  I really like this idea of Geronimo 10 counts and decided to start using it when I Q.  I encourage other guys to do it to as a means to strengthen our 2nd F.

It was a gloomy morning for sure, but the Pax were in good sprits as evidenced by the mumble chatter and jokes before, during, and after the workout.     The 2nd F is alive and well at F3 The Fort!   It’s always a pleasure and privilege to lead such a fine group of men.

Announcements, prayers, and praises:

Q source, week 3.  If you haven’t attended yet, it’s never too late to join.

Support the Operation Sweet Tooth 8K and Joe Davis Run if you can.  Read your newsletter for details!

Prayers for:

Fish stick’s father with cancer

Delta’s  brother-in-law in very poor health from diabetes.

Funhouse’s brothers

 

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Sally vs. Roxanne

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Nine men braved the gloom to settle the question of which challenge is better: Sally or Roxanne.

Began with a warm up:
Short mosey run
Pull ups (5 oyo)
SSH (IC 12x)
Moroccan Nightclub (IC 12x)
Windmill (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Pull ups (5 oyo)
Run to the high school for the below.

Thang 1: 10 exercise routine: exercise for 32 seconds, rest/transition for 10 seconds
1. Imperial Walkers
2. Dips
3. LBCs
4. Jump Squats
5. windmills
6. American Hammers
7. Step ups
8. OH claps
9. Flutters
10. Calf raises

Thang 2: Sally Plank Routine (low plank-high plank) Song: Flower by Moby

Thang 3: Repeat above 10 exercise routine

Thang 4: Roxanne push up routine Song: Roxanne by the Police

Thang 5: Repeat 10 exercise routine

Short Mary round
Run to COT

Official poll results: Sally was preferred over Roxanne. it was close though.

Prayers/Praises: All went well for DirtyHarry’s daughter at the hospital. Kaiser for new role at work, while running own business.
Also: Prayers for all law enforcement, first responders and medical professionals.

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Leadership is a privilege

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9 gathered at the Colosseum on a chilly and surprisingly damp morning to exercise our minds, bodies and be just a little better than the day before.  After the standard disclaimers were announced and all PAX were told to keep their questions to themselves and just do the work, we moseyed off for a tour of the grounds:

COP – Low Slow Squat X 20, Moroccan Night Clubs X 20, SSH X 30, Merkins X 15, Plank to sunrise salutations – left and right, hold regular plank down to 6 inches, repeat, down dog and recover, windmill X 20.  Now that the warm up was complete, we moseyed to the arrows.

The Thang – YHC promised that no man would be left behind and, true to form, PAX delivered.  Lunge walk 3 arrows followed by 3 burpees, Lunge walk to the 6th arrow, do 6 burpees, lung to the 9th arrow, do burpees, lunge walk to the 12th, do 12 burpess and finally lunge walk to the 15th arrow and do 15 burpees to complete the set.  After all were complete, JWOW gave us a ten count and we moseyed to the 4-corner station.

4 corners – 2 rounds – bear crawling or lunge walking (because we did not do enough of that earlier) to each station

Corner # 1 – 15 – hand release merkins – a crowd pleaser given the wet pavement

Corner #2 – 15 monkey humpers – PAX mistakenly thought they would dry out and stay vertical – foolish

Corner #3 – 15 Makhtar N’Dayies – just for Jekyll

Corner #4 – 15 Flutters double count

Mosey to the wall for the people’s chair where each PAX shared their word for 2019.  Each PAX bear crawled to the front of the line.  Upon completion, we moseyed to the benches

20 step ups IC

More moseying to the flag for the pledge of allegiance in gratitude for all who selflessly serve our country and local communities.

Mosey to COT for 4 minutes of mary (because 5 would have been excessive on wet pavement) – all exercises were double count and IC.

20 LBC’s, 20 American Hammers, 15 Box cutters and 1 body destroyer at 5:59:30.

COT –

Announcements – Joe Davis Run 3-9 – prices go up 2-1.  Register.  5k is a great opportunity to get 2.0’s and family involved.  YETI is 2-23 – back blast is up.

Prayers for Wilson County, NC trooper officer shot in duty; prayers for patience in our lives as we are called to be leaders on many fronts.

Leadership is truly a privilege whether we seek it out and step up or others see the potential in us and ask us to step forward.  May we use leadership for its intended purpose – to influence movement to advantage and help others to the same.  Thank you, Jekyll, for the opportunity to lead and get better with a  great group of HIM’s

Cyclops

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Oh that smell!

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It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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The runners take on Pantheon

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Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima.  As I waited in the gloom, the cars kept coming in.

Circled up, disclaimer was given and the 3 runners took off and the rest of us moseyed around the parking lot for a nice warm-up.

COP – SSH, IW, Low slow squat, Merkins, Mountain Climber, Peter Parker

Mosey to the bottom of Hubert Graham hill for a little BLIMPS.  Run to the top -5 Burpees, back down for 10 Lunges(each leg), back up for 15 IW, Down again for 20 Merkins, up again for 25 Plank Jacks, last trip down for 30 Squats.  Mosey back to school parking lot for a round of 11.  Start on the curb for 1 Mike Tyson(look it up) Bear crawl across parking lot for 10 Hello Dolly(in honor of Carol Channing RIP) jog back for 2 Mike Tyson, and so on and so on. The Mike Tysons were a real crowd pleaser, especially with the runners.

Another Mosey around the parking lot, with an AYG to finish at COT just in time for some Mary.

All in all a great morning, awesome to see some faces I hadn’t seen in a while, and it’s always fun to have Olaf around.  Thanks to Royale for making the long trip over the bridge to join us.

Announcements – Q-Source, Joe Davis, Special Honey Badger workout on Monday, and of course The Yeti!

Quick discussion on the Word of the Year, a few guys shared their word and why it was chosen

Prayers & Praises – Mile High is thankful for coming out for 6 months and the change it has made in his life. Prayers for sick friends & family members as well as injured Pax.

 

 

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Intentional

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Today’s brisk temperature did not stop the Pax from posting at The Coop. We had 3 pre-ruckers that joined us for a high impact workout. All 15 of us pushed each other to get better.  What an amazing morning with my F3 brothers!

The Thang:

Mosey to the parking lot in front of the school

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), Moroccan Night Clubs (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 9x

Mosey to FMES:Balls to the wall, People’s Chair 4x

Moleskin:  

High impact men, you must be intentional with your time. Our time on this planet is limited and life moves at very a fast pace. Respond to the Great Commission by intentionally investing time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Be intentional with your family by studying and serving them. Identify and address the needs of your wife and children.

“Impact is never about knowing all the steps ahead, but about taking one intentional step after the other.” ― Bidemi Mark-Mordi

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Heavy Hors D’oeuvres at Block Party

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Today, we enjoyed a variable palate of play sand, peat gravel, and dirt. Luckily it rained around 0400, making it not “too dry” of an offering. I rolled up around 0445 to check site conditions, and had my back up plan ready in case it was too moist. Cars started rolling in around 0505. 

 

Meet up to start

Disclaimer

Mosey halfway around park and Back

Stop at .10 & .20 Mile Intervals to Warm Up

Each Stop = Warm Up Exercise (s)

Mosey to 

7 x Merkins

Pause for walker!

3 x Merkins

Mosey to next .10

11 x SSH

10 x Windmills

10 x Deep Squats + Yogi Squat

Mosey Back to Parking Lot

Quick Yoga Sun Salutation/Side Plank both sides

 

Partner Up 

This is when I turned to my truck bed, filled with a delicious offering of pain. 

Grab some heavy hors d’oeuvres and mosey to the lower Pike Parking Lot. Halfway(ish) we swap coupons with partner. 

 

Circuit Down in the Parking Lot – Flap Jack the following:

Partner 1 Runs up the grass hill and back, partner 2 works out with coupon. Flapjack.

Squats

Thrusters

Deadlifts

Bent Over Rows

Curls

Every round, shift to sandbag to the left of you so everyone enjoys the varying weights (40-60).

After we finish in the lower parking lot, we mosey to the base of the hill.

Partner Farmer Carry sandbags to upper Pike Parking Lot

Line up on end of the parking lot:

Partner 1 lunges with coupon on shoulders across lot, partner 2 does 10 merkins, runs to partner 1 and flapjack. Do to the end of the lot. Switch sandbags. 

Line up on this side of the lot.

P1 holding sandbag does manmaker burpees while P2 runs to far end of lot and back. Flapjack. Do two rounds. 

Mosey back to COT. Halfway there, partner 2 takes the bag from partner 1. 

Everyone grabs a coupon! Flutters to the end. 

 

Name-a-rama

 

Announcements

YETI Happening 2/23

Joe Davis Run for Recovery – 3/9 – Prices go up 2/1

Q Source this week: Lizards, Bull Frogs, and Leeches 

If you aren’t doing Q Source as the group, it is still worth reading. I was pushed by Pusher to do so, and I think I will. 

 

Prayers/Praises

C-Span was next-door to the active shooter at the UPS store in Philly yesterday. Pray for his (and concentrica) continued safety and readiness at all times. 

Prayers for my brother-in-law and his current dive down deep into “end of times” theories. His marriage, relationships, and work are all suffering. Pray that he keeps his eyes focused on Jesus first and foremost. 

 

After we prayed we discussed our words for the year. I heard a few in passing, but wanted to remind all to keep your focus on your word and let those close to you know it and hold you accountable to it. 

Mine is Activate. I am not the leader I want to be, and I have for too long sat passively and let things happen as they happen. This is the year I activate the leadership within me that I know has always been there. 

Block Party was a mainstay of mine this past summer, and I’m excited I finally was asked to Q. Thanks for the opportunity, Shady. I appreciate you asking me to step up. Everyone kept saying how quickly the 45 minutes went. I agree and I was happy we were able to keep it moving quickly! Great work by all men who showed up. 

Punch List Out.

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Getting Your Mind Right at The Deep

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YHC took the Q on a brisk morning at The Deep for a pre-QSource beat down.  One hour workouts challenge even the toughest Pax; I’m pleased to report the 8 who joined me were more than up to the challenge.  Here is how it went down:

Warm-o-rama

  • We began with a comfortable 1/2 mile mosey around the OMS parking lot to the back of the school
  • 10 Windmills IC
  • 20 SSH IC
  • 15 Imperial Walkers IC
  • 10 Merkins IC
  • 10 Low Slow Squats

The Thang Part 1

  • 100 yard long suicide course with 5 squats at every marker (8)  on the way down; sprint home
  • Same course, alternating lunges and bear crawls for mode of transport, with 5 merkins at every marker

The Thang Part II

Mosey 1/2 mile to the track at the elementary school.  On opposite sides of the track, about 200 meters apart there were two stations:

Station 1

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Werkins
  • 15 CDDs

Station 2

  • 15 Jump squats
  • 10 Burpees
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Rinse and Repeat once

The Thang part III

Partner beat down; partner runs 100 yards and back while other works the list; adding the counts until finsihed:

  • 100 Lunges -Single Count
  • 75 Diamond Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers

The Thang Part IV

  • Mosey to the back of the elementary school
  • round one, alternating 5 big boy sit-ups and 3 pull-ups until completing 25/15
  • round 2: 5 squats and 3 pull-ups until completing 25/15
  • 2 minutes of Mary: Freddie Mercurys, Crunch Frog,  American Hammer

Moleskin

We kept it short in anticipation of getting together for our first Q-Source discussion on Language.  Reminded Pax about the Yeti and to read the newsletter.  Gave thanks to the Lord for the ability to gather; lifted prayer for healing for injured pax and sick kids.  Always and honor to lead.

Aye, Wolverine

 

 

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Getting better with bricks

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Great Morning at The Ranch on Thursday. 12 men came to get stronger and better.  Theme of the month at The Ranch AO is Get Better.  Jiffy (AO Q) leading the way here on themes.  Asking the PAX, when you think of getting better, what words come to mind?  PAX answers with many great examples.  Included in there were #Commitment and #Consistency. When we have talked about leadership and disruption, often times, my mind goes towards having an epiphany or that “movie moment”.  But success can be found in getting base hit after base hit rather than going for the homerun.

Mosey toward the Elementary school to the newly discovered rock pile.  Grab 2 rocks size/weight of a brick.  Continue around backside of school.  Stop for some pearls on a string- SSH, Squat, M’ Nightclubs, shoulder press.  continue to back lot for pearls of the same.

More warm up so 5 burpees/take a lap x3. More pearls on a string.

Low Series

  • Bear crawl down- 10 Merk
  • Crawl bear back- 10 CDD
  • Lunge walk down- 10 Squat
  • Crab walk back- 10 Dips

Rinse/Repeat X3

Grab Bricks and head to bus/road entrance

BLIMP Accumulator (with bricks)

  • Burpee 5
  • Lunge 10
  • Imperial Walker 15
  • Merkin 20
  • Plank jack 25

Mosey back (long way) to rock pile, drop ’em and head to flag.

Great morning and outstanding chatter.  Thanks for the opportunity Jiffy

 

 

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The Spice Of Life

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My last Bootcamp Q was do an exercise, run a lap, rinse and repeat.  My last Q at Cannon Ball was a take on an older Q I did but with kettlebells.  This time I wanted to do something different so as not to be known as the guy who runs boring Q’s.  With that being said, 6 Pax braved the cold, Playoff Football hangover and the  the FartSack to come get some.

After a quick disclaimer I had us start out with an Indian Run to the back playground, last man does a burpee then runs to the front, rinse and repeat.

COP consisted of 1 burpee/30xSSH, 2 Burpee/SunGods fwd and reverse x10, 3 Burpee/Abe Vigoda Windmill x10, 4 Burpee/10xLSS, 5 Burpee/2 Cycles of Down Dog/Honeymooner

The Thang Part 1

Since I have a Spartan Race coming up in July I have been doing pull-ups on my own for grip and hanging strength but I wanted to spread the joy of hanging from bars to everyone.  I had the Pax hold plank as each Pax member swung from the circular play ground monkey bars for one rotation.  Then I had the Pax hold Al Gore as we did it again.

The Thang Part 2

Another thing about these types of obstacle course races is pulling your body over a wall.  Luckily for us we have a loading dock at the Crows Nest.  I had the Pax do a ladder of 10 Pull-Ups-1 BigBoy Sit-Up till we hit 1 Pull-Up to 10 Big Boys.  The Big Boys were done on the loading dock after you pulled your body up on it which makes for an interesting challenge.  This ladder took longer than expected.

The Thang Part 3

So a thing called playoff football happened yesterday and in celebration of this time honored part of the year I whipped out a frisbee. (What?)  We played a little bit of ultimate frisbee in a lit section of the parking lot 3v3.  I put the frisbee in the middle filed of play as the Pax had to bear crawl to the disc to determine who had possession.  Bear-crawling expert Flux of course got the disc first.  The scoring team only had to do 5 burpees while the team that allowed the score did 10.  Each team scored once.  With 8 minutes left on the clock we moseyed back to COT.

The Final Thang

Wave Of Merkins- Read the Lexicon

Thank You to Flux for the opportunity to lead.  Prayers for DaVinci for healing, patience with children, work/life balance(for me) and faith in a higher power (We are all Christians so that would be the God of the Bible).  Peace. 

 

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