Quick disclaimer, then to start, a volunteer PAX chose 3/6 out of 3/6, 4/8, 5/10. So, 6 burpees every 3 minutes, or the best the Q to do to maintain that throughout the workout.
Then, it was:
Mosey to Home Depot w/ BK’s, HK’s, SS’s.
6 every 3.
Warmup w/ SSH, WM’s, Flutters, MNC’s, 1-leg scissor lifts, etc.
6 every 3.
Six balls in parking lot. At each do 1 then 2,3,4,5,6 reps w/ mode of transport:
Broad Jump / Toe squats 6 every 3.
Crab Walk / V-ups w/ 3 sec hold 6 every 3.
Lunges / Squat Thrusters (leave ground) 6 every 3.
Bear Crawl / Donkey Kicks 6 every 3.
Straight Suicides / Monkey Humpers 6 every 3.
Jog, sprint behind HD to People Chair wall. 3 x we did PAX count 5 sec each x 12 = 1 min each time. Run across to opposite wall.
Jog to red balls. Half group went to ball 2, 4, 6 and did that many bombjacks. Other half did American Hammers. 6 every 3. Switch groups.
Jog back, finish with 10 Panther Pound Eagle Pound Burpees (minus the roll on the macadem). We had done our best to stick to 6 every 3 but with some improvisation and timing issues, probably ended up around 58 or 68 burpees.
A brief discussion about the clock of your life. Where are you on the clock right now? What are things you want to do in that time? Is there anyone you need to talk to in that time…and how much time do they have left? YHC has a strained relationship with parents and they are further along on the clock.
YHC’s clock with lifespan of 72 is 8:36.
Announcements, Convergence 9-29, Ragnar 10-5, .Praises, Royale for new 1st F leadership role. Thanks Jedi for the opportunity and for taking us out. Thank you PAX for following.
There was perfect weather for 29 PAX that came out for YHC third Q. I wasn’t feeling extremely confident because my first two attempts at Qing were less than stellar and this was a large turnout. After spending some quality time earlier this week coming up with what I thought would be a not-so-moderate workout I took a deep breath, said a little prayer and got busy.
The Thang
We started promptly at 5:15 with a welcome to my first FNG, the disclaimer and then we moseyed down the hill to the parking lot across from Lowe’s for some stretching.
COP:
Broga (toe touches, elbow lifts, leg stretches)
Hillbilly walkers x 25
Cherry pickers x 15
Windmills x 15
Moroccan night clubs x 25
Side straddle hops x 25
Burpees x 5
After the warmup was done we moseyed to the parking lot behind Lowe’s where the real fun began. We partnered up and started with a round of Dora 1-2-3s.
Parking lot runs and….
100 Merkins
200 LBCs
300 Overhead claps
We threw in an extra parking lot run for good luck and knocked out another 5 burpees before moseying to the parking lot in front of Empire Pizza.
COP:
Imperial walkers x 20
Low slow squats x 25
Hello dollies x 25
Burpees x 5
Moseyed back for CoT and had a little time to fit in 25 American hammers, 20 monkey humpers and more broga before calling it quits.
CoT:
Count-o-rama
Name-o-rama
FNG – My coworker and good friend, Gary Del Toro, was welcomed and almost immediately dubbed “Strawberry” because of the Mets t-shirt he was wearing. Later in the morning at work he said he really enjoyed meeting everyone and definitely planned on coming back.
Announcements
Praises and Prayer Requests
It was a great group of HIMs that definitely made me stronger mentally and physically, I hope I returned the favor. Thanks Smithers for the chance to lead!!
10 HIM gathered in the gloom for a split Q and passing of the shovel flag.
Tesh began:
SSH x25
Windmill x10
Imperial Walker x10
Lap around the parking lot (counterclockwise…)
COP:
5 Kettlebell burpees
10 Snatches (5 each arm)
3 reps of this
Partnered up and Lined up facing the stadium:
Farmer carry both bells while partner planks & shoulder taps
Repeat with partner doing overhead claps instead of planking
Switch Q to BandCamp:
Bear Crawl towards the stadium until we ran out of pavement
Al Gore for the 6 and then Al Gore+Moroccan Night Clubs x10
Honeymooner–>Downdog rinse and repeat
Bear Crawl back to our bells. Moved to the wall outside the gym.
COP:
5 burpees
10 Overhead chest presses
10 Reverse Lunges w/ kettlebell held at the beltline
Reverse Lunge w/ single arm press and hold for 10 count
NAMED EXERCISE: The Solo Tesh: (standing)
– single-arm overhead press the kettlebell and hold for 10 seconds
– return kettlebell to clean position and hold for 10 seconds
We did 3 reps on each arm
20 Goblet Squats
10 Overhead chest presses
Wall Sit with bell intermittently held over our heads during storytime. Rinse and repeat.
Mary:
Flutter x15
Superman x10
Peter Parker x10
LBC x10
NMM:
In honor of Tesh’s two years of steady leadership at #TheHive, this workout drew some from his first post at The Hive: https://f3thefort.com/2016/02/15/afraid/ Q-ed by Geronimo.
The Solo Tesh comes from a workout Tesh lead when he was the only PAX to post that morning. https://f3thefort.com/2017/02/24/2017-08-the-hive/ Looking at the dates and this tweet https://twitter.com/tesh_F3/status/966993038554882048, it appears that there may have been multiple solo posts for Tesh at The Hive. One aspect of his leadership that I appreciate and respect is how quietly he leads. He leads by example with little desire for fanfare . It was this solo-post tweet that got YHC to attend his first kettlebell workout: Tesh’s model encouraged me at The Hive at all. I’m grateful for Tesh’s work and honored to carry the shovel flag for #TheHive (and if necessary post in the gloom solo……ah February…..).
During storytime on the wall sits, I referenced the Poverty Simulation some of the PAX are putting on 10/13/18 at FBC in Fort Mill. https://www.eventbrite.com/e/sc-thrive-poverty-simulation-york-101318-registration-49847017772. https://twitter.com/F3_ablock/status/1045695473707814912 I did not grow up in poverty, and specifically remembering my dad saying that folks could just work harder and would be successful. That was because my old man had worked hard and he was successful. But he also had a lot of advantages that allowed his hard work to pay dividends. Not everyone is so lucky. In my teaching, I see students that struggle with much more than the nuts and bolts of course work and assignments. The outside influences of poverty on college students is especially troubling. Consider a student that takes on debt to attend school to better themselves but is forced out of school after 3 years to work because their family needs the income. They have all the debt of a college degree with none of the job prospects. Understanding someone’s lived experience is a powerful tool. Hopefully PAX will take advantage of it.
YHC was called off the bench to deliver the game winning pain. There was no weinke just some ideas floating in YHC mind in what to do…not a good way to lead, Wasn’t sure if any PAX would show up as well since competing with Reborn’s Beyond workout, just knew Bonsai HC earlier in the week.
Knowing that the annual Penn State White Out is three days away, what other way to deliver some pain at the Ranch then to do some crowd favorite waves!
Mossy to student drop off at Springfield MS for COP:
Windmills, IW, merkins, squats and one other just cant remember
First wave was the elbow plan burpee wave. PAX lined up in a line in elbow plank. First PAX did 2 burpees while rest of PAX stayed in plank. Once first PAX was done, down to plan and next PAX does 2 burpees, and so on. did 3 straight rounds. If we had more PAX it would have visually looked like a wave within a stadium.
Individual Dora 1-2-3: 50 merkins, 100 LBCs, 100 squats. Between each one, run the drop off loop.
finish at the driveway behind school and lunge walk up hill to first school entrance.
Mossy to Elem School drop off/front door. 20 step ups, 5 burpees, repeat twice.
Mossy to…..playground!
Elbow Plank Pull-up wave (crowd favorite). Plank with 5 pull ups per PAX, repeat 3x’s.
Ended with big boys situps, 6″ Moroccan nightclubs (lay on back, feet 6″off ground while doing MC), 5 burpees, and 5 more pull ups.
Mossy to COT, and since we had a few minutes to spare, run around the drop off circle.
Thanks Jiffy for bringing in the back up Q, it’s always fun to Q at the Ranch due to the number of places/things you can do.
Prayers: Bonsai and M in guiding their 2.0, Trucker’s M for going back to Grad School and patience within the house, Peabody’s M’s birthday, and colleague of Truckers in Raleigh who was just diagnosed with a brain tumor.
We had 16 pax brave the weather which ended up not being an issue. After a brief intro and disclaimer we took a short mosey to the first carport at church #1. Broga was the warmup for our first stop. The pax was introduced to cat call and pigeon stretches. Another mosey on to the second carport behind FBC. We continued broga with some more leg stretches and arm stretches. Mulble chatter was becoming an issue so I threw in set of burpees. It got quiet quick. Mosey to our next stop at the upper parking lot of COG. A couple of more warmup sets with merkins and peter parkers. Finished up the broga with some upward dogs and walked the dog. More burpees then our final mosey to the meat and potatoes.
Before diving in pax got a short switzer on #getinthegame. Referred back to the invergence and the service opportunities with CAH, paradise GFit and reading opportunities. Find out your spiritual gifts and put them into action.
On to the main event. A couple of rounds of 1/2 parking lot of toy soldiers, knee grabs and lunges then run the other have of lot and back. I asked pin up if he cracked a sweat yet. He said no. Wrong answer. Ran the whole lot that time up and back. Not much chatter after that.
We did a pax choice DORA. 100 Merkins, 200 Moroccan night clubs, 300 LBC’s and 400 squats. The Pax partnered up and alternated run across parking lot while partner worked on exercise. By the time we got to the squats we had to call an Omaha. Ended up doing 200 squats and 200 monkey humpers. More burpees in there somewhere.
Mosey back to COT for a little mary and wrapped up the burpees. Ended up with 33 in total.
Thanks Beacon for the opportunity. Always a good group at Footloose!
Thanks to Peg for the opportunity to lead! It was something different today and it was fun while it lasted.
Let’s get to it… shall we?
Mosey to empty-ish parking lot behind Bagel Boat. (Hi, NASA’s twin brother on moving truck!)
Warm-O-Rama:
SSH x 30, Windmill x 10, Hillbilly Walkers x 10, Weed Pickers x 10, Peter Parker x 10, Parker Peter x 10, Mountain Climbers x 10, Honeymooner/Downward Dog x 2
The Thang:
Split into two teams… 4 vs. 4 FOOTBALL in the parking lot (at 5:15 A.M.?… you betcha!). 1 or 2 hand touch. Witch Hunt as all-time QB due to an odd number (did I say Witch Hunt?… I meant Ryan Leaf). Parking lot light to handicap signs were end-zones with parking spaces in the middle serving as a first down marker. If a team scored a TD, 5 Kraken burpees to the defense!
***Crazy Cat Lady Sighting*** ***5 Burpees***
We played with each team getting 3 possessions. Highlights included: Respectable Olaf with the catch of the day, Shakespeare getting burnt like toast on defense, Shakespeare dropping passes on offense, and no injuries. I can blame a lot of things on my performance today… the rain, the gloves, lack of sleep, the QB… but it was simply, just me. Can’t wait for some redemption…
——————————–
After our Homecoming football game, we moseyed back over near COT area because it was time for the Homecoming Dance! 3 songs with exercises in cadence to the beat (not really, but that was the idea). Songs were a throwback to when I was in high school… why not? After each “dance” we did a little something in between.
Song 1: Pretty Fly for a White Guy – The Offspring (note: apparently played at Witch Hunt’s wedding)
Crabcakes during instrumental/”give it to me…” parts
Dying Cockroach during verse
LBC’s during the chorus (missed the first one)
Break in between: People’s Chair near Bowl N’ Bounce, 1 person at a time come off wall and complete 5 sandbags curls, stand up when all have completed. After which, we did an Indian Run with sandbag starting up front, passed to the back of the line, once it reaches the person at the end they run it to the front and start passing back again. Came up with this idea a few days ago and wanted to see how it was. It wasn’t fun.
Song 2: Where The Party At- Jagged Edge
Imperial Squat Walkers during instrumental/verse parts
Side to side ski jump/strides (something like that) during the chorus
Overhead press/raise the roof during the “oh ooooohhh…” parts
Break in between: BTTW, starting at the end one person at a time complete 1 burpee, all come down when everyone has gone.
Song 3: Smooth Criminal- Alien Ant Farm (idea courtesy of Jedi… RIP… errr, thanks I mean)
Shoulder taps during instrumental
Plank Jacks during verse
1 merkin for every “Okay” in the chorus… it’s a lot
Cut short of the end to start COT on time.
Announcements:
read the newsletter, Ragnar, Fast Five, Convergence, etc.
Prayers:
missing boy and family in Gastonia, continued recovery and support for people affected by Florence.
It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
‘Twas a glorious morning at NaFo, and 14 PAX rose to the occasion, including some from surrounding regions (Aye!). A lot of new PAX I’ve never met as well, perhaps a glimpse into how large this community really is. Had a moment to think how much of an impact this community has had on these men, and the impact it will have on many more. The clock struck 5:15 and we began.
Disclaimer to start it off, then we headed out for our warm up.
Mosey 1/8 Mile
COP
Moroccan Night Clubs x 25
Tap-py Taps x 10 (Look it up! It’s a thing on F3Nation.)
Plank Position
Peter Parkers x 15
Mountain Climbers x 15
Alternating Shoulder Taps x 15
Recover
Mosey to the Pull Up Bars for our Weinke Of The Day
Descending Rounds of 30 – 25 – 20 – 15 – 10 – 5
Burpees
Lunges
Squats
Derkins
Dips
Mixed in with 10 – 8 – 6 – 4 – 2
Pull Ups
Plank in wait for the 6 each round you finish and then we start the next round together. The best part about this weinke… it gets easier every round.
Ran back to our original spot for a little Mary
In & Outs (Boat/Canoe I was told) x 6… messed up my inflection there and someone caught me!
Six Inches x 1 Minute
Recover
COT
Announcements
Convergence at Walter Elisha Park Saturday – 7:00AM.
Pre Ruck – 6:15, Pre Run – 6:30. Both launching from Panera @ Kingsley.
Poverty Simulation is coming.
ABH (Always Be Headlocking!)
SpeedforNEED this weekend in Ballantyne – Isabella Santos 5K.
Prayers/Praise
Pray that Gods will be revealed to me and I accept it.
Praise for Drop Thrill having a job for a year!
Pray for Sugar Bugs parents on Pawley’s Island – The rivers are rising and the water is about 5’ from their house
Pray for those affected by Florence, those still dealing with flooding, and those who lost everything trying to recover.
Thank you Wegmans for the opportunity to lead 13 men in this gloom we love so much.
For fun… Notable MumbleChatter for the day:
As I laid out the Weinke: “Gee, Punch List… this is kind of Honey Badger-esque…”
“Kielbasa can you demonstrate a polish burpee for me?”
“I’m going to do 30 Polish Burpees… *waits two seconds* DONE!”
“I’m going to do my max number of pull ups over here… (20 yards away from the bars).”
Lucky me, after the weekend of the GoRuck Selection Facebook Live event I get to Q the Fire Ant. I felt privileged to be the first. If you don’t know what the GoRuck Selection is just check out Go Ruck on Facebook. This event goes 48+ hours of some of the worse PT, ruck marches, and extra weight carries you can imagine. If you’ve done a GoRuck Tough, it like that on steroids for 2 straight days! And it’s led by 7-10 of GoRuck’s best cadres. Completion % is > 2%. And you get to watch this live on Facebook! It’s crazy, if you want to check it out, video replays are on their FB page.
So we had 14 PAX ready to test their will on the ruck, including Sasquatch and Wegmans who borrowed rucks to join us, as well as Tinsel for his 1st ruck workout! I had asked all the regular ruckers to bring their sandbags and they did not disappoint. It’s amazing how the numbers work out sometimes. 14 guys + me / 7 sandbags of extra weight = perfect fit! (Spiderman later ragged me for clip boarding for like 4 minutes…he was right) After Dark Helmet’s Q school disclaimer we lined up 2×2 with a sandbag between each man and started the long march.
We moseyed over to the church parking lot north of the shopping center talking about the GoRuck Selection and Doug – the only man to finish the 48 hour Selection this year. About half of the ruckers watched some of the Selection on Facebook Live at some point this weekend. Many of them were yelling at their devices “DFQ 011!!!!!” at least a few times…
When we arrived I told them about our goal today. In honor of 011s Selection completion we had 11 ruck exercises and we would complete 11 reps for each. These were some of my favorite PT items the cadres had 011 go through countless times during Selection!
8 count Burpees with ruck on
Ruck Curls
Squat Thrusters
Flutters with ruck press
Overhead ruck press
Ruck sandbag toss (in the grass)
Ruck Swings
Man Makers
Tricep Extensions
Overhead Ruck Hold with Lunges
Ruck sandbag Bear-hug Carry for 110 yards
This PT was brutal and allowed for plenty of mubblechatter. We completed the full rotation twice before we were almost out of time.
Once complete, we lined back up in 2×2 formation. Each man had a sandbag between them. This time we would rotate the bags between partners on our route back to COT. We took the long way and each man carried a bag twice.
Back to COT right on time – Dark Helmet and his 6 PAX not so much. We did flutters while we waiting for their LATE return.
COT with Nameorama – announcements – prayers – BOM
Maximus at a “Moderate?” I mean, c’mon, Slow Burn isn’t always moderate. That said, I appreciate the opportunity to Q no matter the AO so thank you Smithers for thinking of me. I tried to honor the AO by pushing the PAX and keeping everyone together.
So here it is:
Warm up jog to the lot next to Lowe’s for a warm-up circle of:
SSH (Only for Trucker), Imperial walkers, Wide-Arm Merkins, Donkey Kicks and 10 Burpees (more to come)
Line up shoulder to shoulder on the wall in the peoples’ chair position
Starting at one end, we’d lunge walk to the other end of the peoples’ chair wall.
Next series, PAX line up shoulder to shoulder in a plank position with their feet on the all. Starting at one end, the PAX would bear crawl to the other end.
Jog around the back of Lowe’s heading toward the ever-changing car repair shop. The interesting thing here is that while finishing the jog, I heard a conversation between Chicken Hawk and Wide-Right where the latter mentioned he hasn’t Q’d yet and was interested in getting on a Q schedule. So, I did an about face, confirmed what I thought I heard and gave him the opportunity as soon as we circled up in the repair lot. After a brief mention to the PAX regarding the Q change for the next several minutes, I think he led us in the following:
LBC’s, Mountain Climbers, 10 Burpees Dips, Derkins Peter Parkers, Parker Peters, SSH and 5 Burpees…he then handed it back to me.
Now, jog to the large lot on the other side and circle up:
Flutter kicks w/ a press
Box Cutters then reverse box cutters
A short 3-tier suicide series with jump squats as you return to the starting line.
So that was in; we keep the group together, encourage the chatter and give a man his opportunity to lead us. Just another day in THE FORT.
Leave no man behind but leave no man as you found him.
