CSPAN Returns to The Coop for flutter kick freenzy

Perfect weather and 52 degrees

disclaimer in detail because we had 2 FNGs (T-claps Paul Bunyon and Sasquatch)

and we were off

mosey around until I got tired…

Warmup-O-Rama

Mosey around until I got tired…

Some abs and some core

Mosey around until I got tired…

partner up – 3 rounds of flutter, squats, and LBC while your partner ran the parking loop

Mosey until I got tired…

Same partner 4 rounds flutter kicks and pull-ups

Mosey until I got tired…

10 flying squirrel countdown with sets of 10 flutter kicks…

and I ran out of time…

COT/prayer or praise/BOM

welcome Llama and Puppy…weird that they were both animal names today…?

read your newsletter, and make a difference today, and my abs still don’t look Tesh…

AYE!

CSPAN

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F3 The Fort – Relaunch of WHETSTONE

F3 The Fort – Relaunch of WHETSTONE

WHETSTONE relaunches in the Fort officially on Saturday April 21 and what better way than to relaunch with a CONVERGENCE! Any excuse to gather for a common beat down, interwoven with messages on why/how we need WHETSTONE followed by a short chat post COT. Maximus has a beyond style workout planed. 0700 at Fort Mill High School. Note, all other area AOs will be closed (TheFort, The Yard, Alcatraz, and The Deep).

WHETSTONE

As you may already know, the mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. This means that ALL of our bootcamps, runs, rucks, kettlebells are means to a much greater end…to strengthen the lives of other men in order to become and to develop HIMs.

Just as no man casually drifts into being physically fit, no man drifts into becoming a HIM. The current of our culture toward isolation, addiction, and mediocrity is strong. Therefore, you must intentionally direct your life against this current in the direction of personal growth…or you will, by default, drift toward sad clown-ness.

While all of us have made some measure of progress in the realm of physical fitness, many of us still lack the deeper dimension of HIM-ness that cannot be developed in a COT, Coffeeteria, or happy hour. Committing to WHETSTONE is a proactive step into this dimension. In the end, our workouts, CSAUP events, and happy hours will eventually fade, but how we have influenced and been influenced by one another will be our legacy.

SO WHAT IS WHETSTONE?

  • WHETSTONE is a committed relationship between two men. One (the Stone) serves as a mentor to the other (the Blade), you can serve as both Stone and Blade in most partnerships.
  • Although the Stone and Blade may indeed be friends, the WHESTONE differs from a typical friendship. The purpose of the WHETSTONE is the deliberate sharpening effort in helping men to hone the skills and character qualities that comprise the High Impact Man (HIM) he is called to be.
  • As with anything F3, WHETSTONE is free, voluntary, at-your-own-risk, and you can modify as needed.

THE WHETSTONE COMMITMENT

We’ve seen that meaningful WHETSTONE relationships revolve around the following five things:

  • Consistency – there is no set rule for frequency, but it must be frequent enough to be effective but not too frequent to be overburdening. Every other week seems to be a good cadence, with a one year commitment.
  • Confidentiality – To go deep, you must have trust and transparency. Therefore, one man needs the permission of the other to share anything personal discussed during a Whetstone meeting.
  • Courageous Humility – Just as the meeting of a physical blade and stone creates friction against both objects, a Whetstone relationship is not supposed to be a “smooth” process. This WILL most likely be uncomfortable initially. These are “muscles” that many of us are not in the habit of flexing. So just like you were probably sore at your first several F3 beatdowns (and probably are still sore at times) expect to be “sore” in this. Courageously, and Humbly, “embrace the suck” and grow.
  • Curriculum – Although there is no prescribed curriculum to follow, there are ample topics to guide your conversations. Its recommended to have a few standard questions to check in with each other, i.e. how are your 1st F, 2nd F, and 3rd F going lately; what’s happening at home; where are you struggling; where can I help keep you accountable; etc. Additionally we recommend checkout the awesome content on the QSource posts found on the F3Nation website. Try to establish a specific topic or question for each gathering, the monthly 3rdF theme posts are a great starter as well.
  • Communication – although phone and email are good, it does not replace physical meeting where you can look each other in the eye. It is strongly encourage it find a partner that you can meet face to face.

HOW DO I SIGN UP FOR WHETSTONE?

There are many things we are good at; merkins, eating, CSAUP events, but match making is not one of them. Thus we will NOT create the Farmers Only dating site for finding a WHETSTONE partner. Finding a partner is your responsibility. We’ve tried to play match maker in the past, and overwhelmingly we’ve seen that WHETSTONE partners that have proactively found each other were significantly more likely to have a meaningful relationship.

But we won’t just leave you out there alone searching for a WHETSTONE partner in the gloom by yourself. We ask you to complete the WHETSTONE INTEREST FORM, in which you will provide us the info for three (3) PAX that you would want to engage in a WHETSTONE relationship. To help you avoid that awkward moment at the high school dance, we’ll send a note to your three (3) PAX informing them that you’d like talk with them about WHETSTONE. From there on, it is on you. They know that you’re interested in improving yourself and investing in them.

You control your own destiny, so take control and find a WHETSTONE partner that can influence you and that you can invest in.

IF YOU WANT TO JUST TALK TO YOUR THREE PAX ON YOUR OWN, GREAT, JUST SEND US A NOTE ON TWITTER WITH HOW YOUR PARTNER IS!

WHETSTONE SUPPORT

We want to see you succeed. We want to see you as a HIM in your marriage, your job, with your kids and in the community. We’ll help push monthly content for you and your WHETSTONE partner to discuss, that’s the easy part, having the honest dialog with your partner is the hard part.

Give us a follow on twitter @F3FortWhetstone, join the conversation, tell the Nation that you’re actively engaged in WHETSTONE and share ideas.

COMMON EXCUSES:

We’ve all heard them, so we took the liberty of short-circuiting your excuses:

“I already have an accountability partner.” That’s great! All of us should have a few men in our Shield Lock. Whetstone, however, is different than accountability. It’s a purposeful mentorship requiring one man to courageously (and humbly) step into a Stone role and another to humbly (and courageously) step into a Blade role.

“I’m not qualified to be Stone where I assume a leadership role in the life of another man.” ALL of you are potential Stones. Have you ever learned from failure? Ever overcome a challenge? Ever passed through one of the milestones of manhood (marriage, parenting, owning a home, etc.)? Then you have something to offer. A large part of being a Stone is about recognizing one’s life experiences (and resulting lessons learned) as a gift to be shared with another. Your struggles allow the Blade to be more transparent about his own challenges.  On the flipside, knowing that you are serving as a Stone for another man may just force you to step up your game, walk a little straighter, and address some of those hindrances that have dogged you for too long.

“I don’t need to be a Blade where I am led by another man.” If you really think this, then it shows that you very much need to be a Blade. The fact is that ALL of you are potential Blades. None of us has this thing called life figured out, and development doesn’t stop till we reach the finish line. Humbly admitting your need for the intentional influence of another man and courageously extending your trust in him leads to a kind of personal development not found many other ways.

“I just don’t have time for this.” Actually, we’d challenge you to rethink this logic.  Each man is given 24 hours in a day.  You have the same amount of time as every other man on the big ball.  No more, no less.  Priorities are what consume our time.  Honestly assess your schedule, which is a reflection of your life’s priorities, and ask yourself if you are truly investing in the things that matter most. How a man invests the time he’s been given ultimately determines his life’s legacy. So, is sharpening the life of another man OR being sharpened by another man worth investing an hour every couple weeks? We think so.

READY TO START YOUR WHETSTONE JOURNEY? FILL OUR THE WHETSTON INTEREST FORM AND JOIN THE CONVERSATION ON TWITTER @F3FortWhetstone

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Colosseum Classic (yes, wall and light poles)

Beautiful 50F AM at the Colusseum
Mosey through Pickup Lanes x2
Mosey Hill with the light poles
Worked our way up the hill stopping at each light pole:
  • 30x SSH
  • 10x Slow Windmill
  • 25x Moroccan Nightclub
  • 20x 4-count mountain climbers
  • Plank – Reg, L, Reg, R, 6”, Reg
  • 10x Merkins
  • 15x Al Gore calf raises
  • 10x Burpees
YHC had just read “What Radical Husband’s Do” a couple of points were shared.
Give Acceptance to your Wife… Criticism comes from a place of Judgement… which means you are suggesting you are the judge (you aren’t)
Over the wall 11’s + 2
  • Big Boy Sit-ups (1, 2… 10)
    • Over the wall
  • Donkey Kicks (10, 9… 1)
    • Over the Wall
  • +2 Burpees (+2 each round)
Encouragement of the PAX was strong finishing this one
Drop the Rope… most small fights are like tug of war. Everything is small. Drop the rope more often.
Box jumps on Benches x20 until 6min to go…
Mary
  • American Hammer’s
  • Flutter
  • Holly Dolly
  • Protractor
  • Straight up picks – some rendition Holly Dolly + Dying Cockroach
  • Jekyll picks – Rosalita
Twister showed us all out to count (loud under that GHMS awning!)
COT
Ephesians 5:25
Husbands, love your wives, just as Christ has loved the church (people) and gave Himself up for her.
Prayers
  • T-Squares wife Michelle Angeldorf – surgery colon (laproscopic) 4/11
  • Jekyll – Mrs. Ann Griffin passed away
Praises
  • Straight up – that Longshanks crushed 2 Spartan Races this weekend
  • Longshanks – that Mom got to be around for Spring Break

Thanks Jekyll for the opportunity

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Motivation Monday @ Quagmire: by Shakespeare

I had the honor of leading 7 men (1 FNG!) this morning at Quagmire.  The drive in was a bit of a shock as rain drizzled down the entire way.  According to the weather report, rain was supposed to start a bit later in the morning.  I wasn’t much worried about the rain for the workout, but more that some of my writing on paper would smear off and make it a bit harder for us to read the writing on my cornhole bags (more on that later).  But, the Big Man Upstairs was nice enough to get rid of the drizzle and save the smearing for another day.  Note to self: always use ziplock bags… no matter the weather report.

Warmup:

Begin at COT with disclaimer for our FNG and started with some light stretching.  After a day of rest on Sunday (I’m sure many were in the same boat) some light stretching definitely helped to loosen the body up for the work we were about to do.

  • Mosey around Home Depot to Target Parking Lot.
  • Circle up and completed following routine…
  • SSH x20
  • Imperial Walker x10
  • Hillbilly Walker x10
  • Moroccan Night Club x20
  • Mountain Climbers x15
  • Parker Peters x10
  • Merkins x10
  • Honeymooner/Downward Dog x2
  • Warm-up Over… mosey over to Foutain

The Thang:

1st)  Find a bench. Completed the following routine twice….

  • Step Ups x10 each leg OYO
  • 1 Legged Lunges x10 each leg OYO
  • Tricep Dips x10 double count (in cadence)
  • Derkins x10 double count (in cadence)

2nd)  Partner up.  Four Corners with partner.  Exercises written on notecards, duct-taped to cornhole bags (needed something that wouldn’t fly away in the wind… total MacGyver move on my part).  All groups start in center with 5 burpees, run to a corner of the businesses around us.  After completing a corner, return to center for another 5 burpees.  Wash, rinse, repeat until all 4 corners were completed with 25 burpees.  Corner exercises as followed:

  • 50 Seal Jacks (double count)
  • 30 Wide Arm Merkins
  • 50 Flutter Kicks (double count)
  • 50 American Hammers (double count)

3rd) Mosey back over near COT to drop of cornhole bags and find some wall.  Completed the following exercises with same partners.

  1. Partner A) People’s Chair until Partner B) completes 25 squats… switch positions… x 2 (two People’s Chair per partner/50 squats each)
  2. Partner A)BTTW until Partner B)completes 20 Carolina Dry Docks… switch positions… x 2 (two BTTW per partner/40 CDD each)
  3. Bonus Set w/ extra time!  Partner A) People’s Chair until Partner B) completes 20 Monkey Humpers… switch positions… x 2 (two People’s Chair per partner/40 Humpers)

Mosey back to COT

Name-O-Rama followed by the naming of our FNG… Welcome Kenny G!

Announcements:

  • Read your newsletter. Carolina Beer Temple Tuesday!
  • Strawberry Festival, Operation Sweettooth 8K, Whetstone, the usual.

Praise/Prayers:

  • Students/teachers returning to school following Spring Break.
  • Lutefisk’s mother, praise for making into town for Easter, prayers for continued healing as she continues her fight.
  • MOAB for upcoming job interviews this week.
  • NASA… him and the M’s anniversary. (Congrats!)

Takeaways:

  • Thanks DaVinci for the opportunity to Q!  Enjoyed coming up with this routine… hope that the BackBlast isn’t too long (it probably is… my bad guys).  I wanted to push myself with a tough workout to get the week started off on a great note.  I knew going into this one I was going to have to reach deep; the adrenaline from the Q sure helped!  All in all, everyone tallied a couple miles of running in addition to some high numbers of leg, shoulder, and core exercises.
  • Getting close to my 1-year F3 anniversary, I finally got the chance to name my first FNG… looking forward to getting more opportunities to do that!
  • P.S.- Cornhole bags really do work to write down exercises.  DaVinci gave me kudos for the last minute idea.  The next prototype might need a little work in the event that it rains!

-Shakespeare

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PRE-BLAST – RUCKover – Rugged – 001 – 5/11/18

  • QIC: RAD
  • When: 05/11/2018
  • Posted In: Pre-Blast

This is about to get RAD so hang on tight.

Event Details:

NAME: RUCKover – Rugged – 001

WHEN:  5/11/2018 – 21:00

WHERE:  Forest Hills Church Parking Lot – Fort Mill Location (Down Lowes Road)

COST:  $10 – To cover patch and materials, due to me before or at start of event.  http://paypal.me/49erRider/10

WHAT TO BRING (INDIVIDUAL):

  • A RUCK
  • WEIGHT – 30lb if you weigh over 150 – 20lb if you weigh under
  • HYDRATION –  I recommend the source bladder (If not bladder, at least 2 liters of liquid)
  • Nalgene Bottle – May be empty but a necessity
  • Reflective tape/bands on RUCK
  • Headlamp with Extra Batteries
  • A Carabiner that can be accessed within 15 seconds
  • 2 Disposable T-shirts – You may not get these back, old and gross is fine
  • $20 cash or some IOU’s in case someone has to get you an Uber.
  • I.D.

WHAT TO BRING (TEAM):

  • Shovel Flag (must be sturdy, PVC expected)
  • Team weight weighing at minimum 30 lbs

What to Expect:

  • 8-10 Hours
  • 12-14 Miles
  • No cell phone usage or watches permitted.  You may carry your phone, incase of need to drop, but cell phone use/watch is strictly outlawed.
  • This will be heavy, train accordingly.  We will cover distance under weight, while incorporating PT and Team Building exercises.
  • It is not a question of if.  YOU WILL GET WET.  Pack accordingly.
  • While I hope we come together as a team and have 100% completion rate, this will not be easy.  Train hard and train now.
  • All communication will happen via DM group on Twitter, under the RUCKover group.  Keep an eye on there as I will post updates as we near.

RAD

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Slow Burn Core Workout

It was the last weekday of spring break, yet 14 PAX joined us in the gloom for a solid core workout.  Mumble chatter was significant and welcomed!

Getting right to it….Disclaimer then a mosey to warmup:

  • SSH’s – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other side of the eatery strip to get out of the wind a bit.

We took a moment to discuss the word of the month, Worthy…and then got after our cores!

  • LBC’s in Cadence – 15
  • Flutter Kicks in Cadence – 25 (that is a LOT)
  • Hello Dolly in Cadence – 15
  • Run a lap of the parking lot and then Rinse and Repeat

Split the group into two lines and we did a relay sprint race just to get the heart pumping a bit and give our core a short break

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

To mix it up a bit, People’s chair with 3 popout burpees from each PAX

  • Merkins in Cadence – 10
  • Diamond Merkins in Cadence – 10

Run another lap around the parking lot for a breather

Rinse and Repeat the last round of core exercises

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

AMRAP style we did two rounds of exercises

  • Low Slow Squats
  • PAX individual choice, but had to be an exercise they really hate doing.  We had burpees to big boy situps, but the PAX all pushed themselves outside of their comfort zone!

Mosey back to COT

It was a fun group, and as usual, completely honored to lead my Brother’s in this workout!

Smithers…Out!

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Hump Day… Whatever… Pantheon 4/4

11 came to Pantheon ready to tell Hump Day to go pound sand. Too often, men look at Hump Day as the day that they check out and coast to the weekend. We aren’t those kind of men, so we will push hard and make it count everyday…

Warm-up:
1 lap around the lot to the side lot
Windmill x 10
IW x 10
Merkin x 10
PP x 10
Moroccan Nightclub x 20
Squat (with a hop) x 15
SSH x 20

On to the fun…
Mosey to playground (in parentheses are the mods)
20 burpees (15)
400M run (down and back)
20 Pull-ups (Supine pulls)
400M run (down and back)
20 Handstand push-ups/CDD (20 or 10-10 or 20)
400M run (down and back)
20 Swerkins (LBC)
400M run (down and back)
20 Knees to Chest

Once complete, we headed to the back lane for Hair Burner Relays
2 teams
Each team performs an exercise while the front men do a hair burner of 100M (50) then Overhead carry back
Exercises will be determined by the winner of the heat…

Mosey back to COT

=================================

NMM:
A couple of thoughts…
– If you are at a workout with Cha-Ching, Straight Up, Longshanks, and/or Jedi, you will likely be behind them. You should know that going in, so you don’t feel bad when it happens.
– Straight Up may not actually be from this planet. Dude is fit…
– CSPAN is still one of the wiser men I know, despite his current injury-related inability to do a proper Merkin…

Helmet, out.

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Nothing but Left Turns

6 on the track this morning.

Mile warmup

Dynamic Stretching.

35 minute AMRAP of:

800 meters (fast)
400 Meters (recovery)

.5 mile recovery run followed by Some Broga.

COT and BOM with Laces In.

Thank you Haggis for posting in The Fort today and reminding us how much slower we are than the guys in SOB. Appreciate it.

Shanks Out

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The Fort/The Rock Mini Convergence at Block Party

Nice warm morning at Block Party with 4 of our RH brothers coming up stream to get a Taste of the Fort. 10 total PAX for a morning beatdown from YHC.

The Thang Mosey up to the hill to the parking lot. Lap around the lot with High knees, toy soldiers, but kicks and Karoake. Back down the hill to the starting lot for some COP of:

15 x SSH
10 X windmills
10 x Imperial Walkers
10 x Moraccan Night Clubs

Drill Bit workout. Lap around the Park with the following at each Drillbit:
10 Merkins
20 Dry Docks
30 Squats
40 LBC’s
50 SSH

At the last drillbit we did Diamond Merkins and Sumo Squats

Mosey over to the Stairway to Heaven.
Partner carries from lightpole to lightpole. Switching partners at each light (6 lights total) while switching each person does 3 burpees.

At the top we stop. Partner 1 runs down the stairway while partner 2 does exercise and then switch.
exercise 1 – Flutter kicks
exercise 2 – Monkey Humpers
exercise 3 – Bombjacks

Mosey to the bottom – 5 Burpees then COT

Thanks to our brothers Italian Job, Reborn, SlowPitch and Ponytail for making their up from the Rock. Now Don’t be Strangers

Shanks out

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No Saggy Middles @ The Ranch

PAX: Wegmans, Cable Guy, Senator Tressel, Decibel, Jiffy, Geronimo, Funhouse, Cake Boss

16 PAX showed up to The Ranch on a relatively chilly morning. 7 joined Dark Helmet for a BEYOND workout… the remaining fools joined me (Sasquatch) for a lesson on core… and it was hard. -Hardcore- It is in my nature to look around and see how people move, and oftentimes, it’s sloppy- too many SAGGY MIDDLES or rears to the sky. Focus was to perform several of the exercises we do day-to-day at bootcamps (i.e. peter parker, plank jacks, etc *see below) and to do them with GOOD FORM. Maintain a flat lower back that is aligned with your upper spine and buttocks. Think about pulling your navel up in towards your spine. Any plank-type exercises (including Merkins) should be performed with your hands aligned directly below your shoulders for optimal stability… any other position will compromise the shoulder joints and take away from CORE strengthening. No SAGGY MIDDLES!

The Thang

Front Plank during long disclaimer

Dynamic Warm-up on the Field
Knees to chest / High knees
Heel to butt / Butt kickers
side shuffle / side shuffle other way
Inch worm / bear crawl

Mosey to Playground Parking Lot

Circle-up
Imperial Squats
Static Lunge with Moroccan Night Club
upward dog/downward dog
Mountain climbers
Peter Parker
Parker Peter
Elbow Plank Jacks

Mosey to Playground and Partner-up
Sit-ups holding feet x20 and switch
Toes to bar x10 (Partner 1) and supermans x10 (Partner 2) then switch
REPEAT x3

Mosey to front of school
Bench Jumps x10 (Partner 1) and Curb Burpees x5 (Partner 2) switch
Wheelbarrow ~30 yards and then switch
REPEAT x3

Mosey to COT and MARY

Announcement/Prayers
Honey Badger officially opens Monday at 5AM NAFO.
RPG on Fridays at 5AM Food Lion Parking Lot for some Broga and Run is a thing.
Prayers for family and friends suffering with cancer.
Attend CAH workouts, especially since new kids are showing up.
Still need volunteers for Strawberry festival booth.
Witbeck Golf Classic begins tomorrow but you have until April 22nd to sign up to join the league and play round 1. Message Wegmans on the Twitter machine for more information.

Thank you, Jiffy, for the opportunity to Q at the Ranch. Thank you, Dark Helmet, for not stealing my thunder and having everyone go BEYOND. Good lesson from him. Check out his Backblast when you get a chance.

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