#Badgemire

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I thought it would be special for us to have a little taste of Badger in our DRP this morning, so I brought a Hero Workout to Quagmire (now, just to raise Jedi’s ire, we will call it Badgemire)…

We yogged a moment, circled up, and warmed up to the sounds of Wild Thing being late.

Windmills x 10
Cherry/Peanut/Grass/Microcherry Pickers x 10
Merkins x 10
Imperial Walkers x 10

We ran to the parking lot at Tarjay and Jedi read to us, after straining to do so like some kind of elderly person (didn’t know he wore glasses, sorry to hang you out to dangle like that), anyway, he read to us the brief synopsis of U.S. Marine Cpl. Albert Gettings’ life. In his honor, we performed the “Bert”. It went a little something like this…

  • 50 Burpees
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 200 Air Squats
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 50 burpees

It was a real treat. Cha-Ching, Jedi, and Bones were the kings today, and managed to start that last set of burpees before we ran out of time and Indian Ran the whole way back, minus the last 75 yards or so where we broke the jail…

As noted in the tweet, good times were had by several.

NMM:
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Helmet, out.

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12 Days of Misery (Christmas Workout)

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6 posted today at the Crows Nest for a Christmas Themed Workout.

The work out started with brief disclaimer then a mosey towards the poorly sensored street lights were we did some Low Slow Squats sprinkled in with some high knees and butt kickers until Nemo caught up.

Warm Up: A circle up was formed with some poorly Cadenced Peter Parkers, SSH’s Moroccan Night Clubs, Mtn Climbers and Cotton Pickers.

Main Course: We made our way around the back of the school where we saw that Santa had delivered some Christmas Presents. Each HIM selected a present where within it they found pretty much coal in each Gift Bag (25 SSH’s, 15 Box Cutters, 30 Flutters, 25 Freddie Mercury’s, an assortment of Merkin’s, 10 Bomb Jacks and 8 Burpee’s)

We then were lead to a little blue light that Flux had previously been curious about little did he know it was leading him to a Painful version or Jingle Bell Rock and I want a Hippopotamus for Christmas. We held plank during Jingle Bell Rock and everytime the song said Jingle Bell or just Jingle we did a pushup. Similar idea for Hippo song but held six inches and did leg raises everytime the song said Hippo…..

The last part of the Christmas themed workout was the 12 Days of Christmas (did one lap and added a day/exercise each time around)

On the First day of Christmas my true love gave to me:
1 Bomb Jack
2 Diamond Merks
3 Big Boys
4 American Hammers
5 Burpee’s
6 Imper Walkers
7 Mtn Climbers
8 Merkins
9 Moroccan Night Clubs
10 Squats
11 Dying Cockroaches
12 SSH’s

I was up against Dark Helmet who was Q’ing over at the Quagmire so I looked at his Name-o-rama only to find out that the normal HIM’s from the Crows Nest did not go there……….they Fart Sacked!

I mentioned also in today’s Q that I didn’t want to have more friends at first when I started this F3 thang and darn it I now have more friends. Well it was a little more heart felt than that.

Announcements: Peg’s Christmas party. Prayers For Radar’s Grandmother, Olaf’s Mother in law. Praise for Olaf’s daughter coming home to spend some time from school. As always we are grateful for our health, lives and for F3.

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Honoring a Hero at the Badger Den: The SCHMALLS

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11 posted this AM to honor Marine Gunnery Sgt. Justin E. Schmalstieg whom, as assigned to the 1st Explosive Ordinance Disposal Company, 7th Engineer Support Battallion, 1st Marine Logistics Group, 1 Marine Expeditionary Force gave his life clearing the way for his teammates.

The workout started with a brief 200m jogging disclaimer consisting of some toy soldiers and lunge walks. We then brought it back to the launch point for warm ups including hand-release merkins and Moroccan Night Clubs. And…that was it. We then read the bio of Gunnery Sgt Schmalstieg and walked through the workout today, coined the Schmalls.

800m run (on the track)

Then 2 rounds of the following:

50 Burpees (100 total)

40 Pull-Ups (80 total)

30 Single Leg Squats each leg (60 total each leg)

20 KB swings (40 total): We used cinder blocks

10 Handstand Push Ups (20 total)

Then another 800m run (on the track)

We had a few minutes left so we didn’t let that go to waste:

Staggered merkins in cadence on the cinderblocks

LBC’s with cinder blocks at full extension

Squats with cinder blocks stretch out overhead

Curls

Lastly, American Hammers without the cinder blocks.

The Hero Book has been pasted to Love Handle as he was the one man today who hasn’t Q’d the Honey Badger. If you are a man that hasn’t yet posted to the Honey Badger, consider this your encouragement. Sure, there is some cocky smack talked dished out in advance. It’s all to push each other to be just a little better than yesterday. When you complete one of this workouts, you feel both educated and pushed…really pushed. The recognition of a fallen HERO helps to put your present suck into perspective. And when you transition from 50 burpees to pull-ups and hand-stand push-ups for the second time, perspective helps.

After all, as the Navy SEALs say…The Only Easy Day Was Yesterday.

Maximus.

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The Cones Return at Laces In

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15 Pax fought off the fartsack and posted to Laces In on this chilly morning.  Seeing 28 degrees is just under my over 30 degrees no tights rule, Tclaps to Stang and Senator Tressel rolling with shorts.  #RealMen   I wanted to keep moving this morning to keep everyone warm.  This is one of my favorite workouts and was excited to bring it back from the vault.  Here is what we did:

Warm Up: Run lap around student parking lot.  COP coming back to stadium which included, SSH, Imperial walkers, Windmills, Peter Parkers, Merkins to Squats.

Main Course: Mosey to hill leaving school.  10 cones.  Perform exercise at first cone then run hill.  Perform exercise at first cone then second cone, run hill.  Perform exercise at first cone then second then third, run hill.  So forth and so on.

  1.  10 Burpees
  2.  20 Merkins
  3.  20 Mtn Climbers (Double count, like you have to ask)
  4.  20 Carolina Dry Docks
  5.  20 Flutter kicks
  6.  10 Lunges (each leg)
  7.  15 Jump Squats
  8.  20 Freddie Mercuries
  9.  20 Dips
  10.  20 Monkey Humpers

Appreciate all the pax telling me how much they were enjoying the workout everytime we started a new lap.  We made it to around Dips.  Bandcamp was king for the morning and made it to the last round.  We had a great group today and appreciate the support.  Without these guys pushing me, I would have been in my comfy, warm bed this morning.  Thanks for the push and accountability.  Aye

Prayers for Rock Thrill’s Mother, Stang’s house, Bonsai’s child care, Bandcamps co worker with cancer.

Until next time, (Which might be a while considering how bad I am at writing these things!)

STH

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The Fort launches Q Source

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Are you ready to #accelerate your role as a leader within your home, workplace and community? Would the accountability and encouragement from other #HIMs from the Fort make a difference in your growth as a leader? If the answer is yes, then you are ready to take the Q Source journey in 2019!

 

The Thang

Launch: Saturday, January 5th

Site: Ballroom AO – Pleasant Knoll Elementary School

Time: 6:30 – 7:30 followed by Coffeeteria at the Eternal Shack

Qs: Change Order, Royale, Twister, Jedi and Pusher – Stinger, Q of the Q Source, will lead the coffeeteria

Responsibility of the Pax: Read the Q Point, Disturbance to the Status Quo, prior to posting

 

The mission of F3 nation is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Over the past 6 years of the Fort, you have led our region to impressive numbers of HIMs, increased fitness, CSAUPs, numerous 2ndF opportunities, community #Impact, increased Faith, the accountability of a fellow brother and many other great outcomes.

While the DRP offers preparedness and the Pax provide the accountability, there is still room to accelerate the growth as a leader. As many of you have read or heard on 43 Feet podcast, Dredd has written a “field manual for leadership” consisting of 54 Q Points meant to accelerate a man through his G3L (Get Right, Live Right, Lead Right, Leave Right). You can find more information at https://f3nation.com/category/q/or by listening to the weekly roundtable podcast featuring Stinger https://itunes.apple.com/us/podcast/f3-nation/id1218921251?mt=2&i=1000424612754

 

While our 1/5/19 discussion will be a convergence, beginning January 12th Q Source discussions will be immediately following our regular Saturday AOs. There will also be a Wednesday coffeeteria option (site TBD). The following HIMs have stepped up to lead:

The Deep – Royale

Alcatraz – Change Order

The Yard – Twister

The Fort – Pusher

Wednesday AO (site TBD) – Jedi

This concept takes the lessons learned from the Bible Challenge (accountability), Beyond (vulnerability) and Whetstone (shieldlock) and encompasses them all in one. Your commitment would be to post, Q a discussion(s) if necessary and read the weekly Q Point.

If you are committed to continuing your growth as a HIM and leader, please respond via the Google Form https://goo.gl/forms/Jzv9kmytqFJSBqiE3

 

For any questions, please contact Pusher at eddie.d.dowling@gmail.com or @Pusher_F3.

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Bricks for Kicks at Bermuda Triangle

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Today’s warming coincided nicely with the early start, as usual, at the Bermuda Triangle this morning.  Six early risers joined YHC for a brick-tacular beat down at Bethel Elementary.  This is how it went down:

Warm-o-Rama

We began with an easy mosey around the “track” (aka a dirt trail) guided by the Q’s headlamp.  As we rounded turn three, Homebrew noted that is has been christened “Copyright Corner” commemorating the namesake’s recent faceplant at that very spot (hence YHC’s headlamp).  Following the mosey, we executed the following:

  • 10 Windmills
  • 20 SSH
  • 15 Imperial Walkers IC
  • 15 Hillbilly Walkers
  • 10 Merkins IC
  • Downward D Oh Double G
  • Honeymooner

The Thang Part I

11s – Derkins and Squats with a Nur around a traffic circle.  (Quads were nice and warm after that)

The Thang Part Deux

Dora with a paver brick in each hand, 100 meter mosey when not exercising; 100 reps each:

  • Two arm curls
  • Lunges – single count
  • Shoulder presses
  • LBCs
  • Squats
  • Flock of Seagulls
  • Flutter  Kicks

The Thang Part III – we had 10 minutes left, here is how we burned it:

  • 50 triceps hammers with paver bricks – OYO
  • 50 forward shoulder raises with bricks – OYO
  • 50 check flys, lying on the ground, with bricks – OYO
  • 50 chest presses, lying on the ground, with bricks – OYO
  • 15 Freddie Mercuries IC
  • 15 Crunchy Frogs IC
  • 15 American Hammers with bricks, IC

 

Announcements: Christmas party.  Praise for family on Thanksgiving; Prayers for healing, peace, acceptance and protection.  As always we are grateful for our health, lives and for F3.  Aye!

Wolverine out.

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Santa’s Trip Around The World

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It was a cold one at the Abyss on Wednesday.  Sub-freezing temps at COT as everyone slowly made it out of their warm vehicles before starting.

Nice-long mosey to get the blood flowing and the body warm… again… sub-freezing temps.

Warm-O-Rama:

SSH, Windmill, Hillbilly Walker, Peter Parker, Mountain Climbers, Honeymooner/Downward Dog

The Thang:

Take the 4 corners concept and make it into 7 to represent the different continents of Earth.  In the center is the North Pole. Partner up.

One partner runs to one of the locations while the other stays in the center (North Pole) and chooses an exercise (AMRAP) until the partner returns.  When the partner returns, they switch places.  Repeat this until all places have been visited twice (2 different exercises at each place).

What made this fun for me was choosing exercises that were loosely connected/related to each continent/location.

EUROPE- Visit 1- Freddie Mercury x 30 and Visit 2- Ski Jumps x 30

ASIA- Visit 1- Sumo Squat x 30 and Visit 2- Bear Crawl (to cone)/Crawl Bear (back)

AFRICA- Visit 1- Diamond Merkin x 25 and Visit 2- Moroccan Night Club x 30

ANTARTICA- Visit 1- Seal Jack x 30 and Visit 2- Imperial Walker x 20

AUSTRALIA-Visit 1- Peter Parker x 25 and Visit 2- Spiderman Crawl(Cone & Back)

NORTH AMERICA-Visit 1- Carolina Dry Docks x 40 and Visit 2- Crabcakes x 20

SOUTH AMERICA-Visit 1- Mountain Climbers x 30 and Visit 2- Monkey Humpers x 30

North Pole-: Rotate between Sleigh Stuffers (with weight, start to the side of one foot and raise above head to opposite side of body, wash/rinse/repeat), Boxcutters, SSH’s, and American Hammers

Some of us made it through the full rotation.  Some others got relatively close.  Due to it being cold, I didn’t fully go over my master plan.  PAX had a choice on how they and their partner would complete the 7 corners.  Some chose to complete an exercise, swap with partner, then return to the same location to complete the second exercise.  This was the way it was intended.  Others chose to run to a location and complete both exercises before returning.  This was also acceptable, however it did lessen the amount of running.  As long as PAX are completing exercises, does it really matter?

Circle up for COT… annoucements, prayers… and peace out!

I really enjoyed getting my first chance to Q at the Abyss.  I look forward to Q’ing again in the future… thanks Bones for the opportunity!

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RPG: Broga & Run on this nice mild morning in November

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10 for Broga and 9.5 for run

It was a great morning of mumble chatter especially Rebel and Fogerty jabbing about wearing tights in 50 degree weather and using the M’s yoga mats.

Sasquatch led us in Broga and we don’t know our Right and Left but we know where the Waffle House is and where the Bank is so we were able to follow instructions.

YHC gave a simple tapper run for the crew down Regent Parkway to apartments and up Pikeview to back gate through Keswick neighborhood back to Regent Parkway straight back to COT for a 3mi fellowship run

Good coffeteria chat and quality time with the PAX

Thanks for the Q and Sasquatch and Bassomatic’s leadership at this AO……strong!!

Cake Boss

 

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Coverage

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Two PAX were blessed with 50 degrees and a light breeze.
Start with a Mosey run in Parking lot
Side shuffles
High knees
butt kickers
Toy soldiers

To pull up bars:
Five pull ups OYO

Circle up for Warm up
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
honeymooner

Thang 1: Partner run / deck routine
Run forward down hill
Run backward up the hill
First PAX gets a card from the F3 workout deck (which will be the exercise)
Second PAX gets a card (which will be the count for the above exercise)
Rinse/repeat

Then another short Mosey run: To a curb

Thang 2: Plank Dominoes
Plank up on the curb, PAX spaced apart
All start with left arm high
PAX #1 does 5 merkins, ends in regular plank
Continue down the line until finished
Then all right arm high and last PAX begins the 3 merkins, end in reg plank
Rinse/Repeat

Recovery walk to a wall

Thang 3: World’s Worst Lottery
All PAX wall sit
One PAX at a time picks a card (F3 workout deck) and does that exercise
All other PAX are still doing wall sits, waiting and critiquing
(Joker/aces would mean all PAX do 10 burpees)
Rise/repeat

Mosey run to COT area

NMM:
small group, only two PAX, but we covered a lot of ground in good conversation. From the theme of the month (vulnerability), to family histories (or what we thought the history was), to the ferocity of WWII, to the Olympics, and that new Bohemian Rhapsody movie.
Honored to be part of the F3 tribe.

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The Coop: Beat the temperature day and we did it! #25

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It was a cool morning and when I say cool I mean Fonzie cool. PAX came in from all directions and we had met the temperature of 25 degrees. I was proud that the men did not stay in the fartsack where it was easy….but rather said yes to accountability and posted with their brothers.

Had to get the PAX warm, so away we went……

The Thang:

Mosey around parking lot

  • Shuffle
  • Mosey
  • Toy solders
  • more Mosey
  • COP
    • Plank
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • FLutters
    • Parker Peters
  • Mosey
    • 1’s wall sit with shoulder presses
    • 2’s 5 box jumps, 10, derkins, 15 dips
    • Flapjack
    • Mosey to front of NAFO school

Had 12 cinder block stations, partner up

  1. Run around islands of parking lot
  2. perform exercises below with as many reps as possible while waiting on partner
    1. Flapjack until all 12 are completed
  • Bear crawl with Block drag
  • Block swing
  • Floor to Shelf L/R
  • Curls
  • Tri-extensions
  • Leg raises with Block
  • Bear crawl with Block right/left Merkins
  • Squat to overhead press
  • Bent Rows
  • Burpees
  • Sumo deadlifts press
  • LBCs

Time was up and so the PAX moseyed back to COT with blocks in hand

  • Wrap up with Freddy’s and Hello Dolly’s

Thank you Wegmans for the opportunity to Q

  • The Fort Christmas Party is this Saturday 12/1
  • Christmas convergence at Palisades Elementary School 12/24
  • Prayers for the many dealing with health concerns, lost family members and injuries

Individually we can be picked apart and crumble, however when we stand together and support each other we are indestructible. Like the cinder blocks we used, individually they don’t do much but with many of them……makes a solid foundation. Hold a brother accountable and likewise and you will become a solid foundation for your family, friends and community.

Cake Boss

 

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