This workout was a triple-triple. Three sets of three rounds of three exercises.
1st – Snatch, Russian Twist, Tricep Extension
2nd – Wall sit, Flutter w/ bell, Curl
3rd – Single Leg Deadlift, Freddy Mercuries, and Chest Press
Between each set there was a 100 yd mosey for active rest.
Since there was a few minutes left 3 sets of KB swings.
Simple as that.
OYO running. Moderate to FAST!!!!!
17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.
Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:
Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.
Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.
The Thang
Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.
The exercises were:
Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.
Announcements
Praise and Prayer
This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.
And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.
Until next time.
-Jedi
It’s that time of year again! Time to give thanks for the blessings we have been given and show appreciation to those around us. Time to remember the progress that we’ve made in various areas of our lives and the intentionality with which we wake up each day that drives this progress. Time to be grateful for the fact that we are better today than yesterday, this month than last month, and this year than last year…all because we were given the ability and opportunity to improve ourselves.
Yes, we have a lot to be thankful for, and at F3TheFort, we’ll show our appreciation the only way we know how…commit ourselves to a ridiculously difficult workout at a time when everyone else is still snuggly tucked in their beds. But hey, at least we’ll all do it together. That’s right, it’s TIME FOR THE 5th ANNUAL THANKSGIVING DAY CONVERGENCE!
We’ll gather at The Ranch at 0600 on Thanksgiving Day morning (Nov the 23rd), where we’ll find 3 workout options led by 3 HIMs and 1st time convergence Qs:
The workouts will be bookended by special messages from a couple HIMs who always know exactly what sweet nothings to whisper in our ears to get us in the Thanksgiving Day mood, Pusher and Santini.
CakeBoss & McGruff will be providing the pot of golden fried fowl at the end of the rainbow of pain.
Make plans to join us on T-giving morning and bring Cousin Eddie and the random nephew sleeping on your couch.
Aye!
– Ginsu
10 joined YHC for a tour of the campus, while 5 others showed up a little earlier and ran in circles.
The Thang
Brief Mosey over to the smooth pavement for COP and the following exercises:
SSHs, Imperial Walkers, Windmills, Merkins, Mtn Climbers, Squats, Peter Parkers, Parker Peters, Sumo Squats.
Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.
A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.
Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top
We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.
Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.
COT
Announcements
Prayers/Praises
16 men joined YHC for some fun on the concrete at The Colosseum.
After the disclaimer was said we moseyed around the parking lots until we found the perfect spot for a warmup.
WARMUP:
Mosey about 10 feet to the first set of painted road arrows. There are 17 of these over about 1/10th of a mile stretch. We did the follow exercise at each set of arrows and then hauled it back to the start:
Mosey to COT
Announcements included T-giving day convergence, Christmas party.
Praise for Ginsu’s daughter (successful surgery), prayers for marriages, family.
Ginsu took us out in prayer.
Thanks for the opportunity, Jekyl. See you next time.
We had 22 PAX at the Ballroom for some 4 corners work. We took a short mosey with some toy soldiers and high knees thrown in there and headed toward the back parking. Before starting out we had a brief intro on the theme of the month Victory. YHC challenged the PAX to think of where you are seeking victory. The place where we most need victory is in our relationship with Christ. With that seed planted we started our COP with COP consisted of SSH, windmills, Moroccan knight clubs, Merkins and a few Yoga exercises.
Now on to the meat and potatoes. Did I say we were doing 4 corners? Yeah, I thought so. In each corner there was a list of 4 exercises. Make a lap for each # return to the middle for 5 burpees or bomb-jacks. The 4 rounds were as follows:
15 Reps. for each exercise:
Back to the center for some encouragement on victory.
20 Reps for each exercise:
Mossy back to COT. We ended up doing 10 additional for a “That’s what she said comment” although no one owned up to it. The ballroom moderate ended up being not so moderate. Didn’t hear any complaints. Thanks for the opportunity!
Bass-o-Matic
Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County’s roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good to incorporate some very important statistics regarding the Pennies for Progress program into the WO. Further info to come on that….
COP consisted of windmills, good mornings, squats, alternate version of the Rocks up then mossy to….playground where the P4 trivia began.
288 – two pull ups, 8 LBCs, 8 Squats…why this number you ask??
434 – 4 pull ups, 3 LBCs, 4 squats…again why this number you ask?? YHC kept asking and there were a few bites but mostly discussions revolving around PSU football championships, statistics to the PSU-MSU game, but not even close. YHC kept giving hints relating to election day…..
We repeated those two again.
Mossy to first drill bit. Bonsai is celebrating the “originals” of the Fort the month of November at WEP and I would consider myself as one of them since I started 3 months after this greatest thing started in Fort Mill. The first WO Senator Tressel dragged me to at WEP involved the Drill Bit. So I figured we would all have some fun. At each drill but, PAX did 2 merkins, 8 LBC, and 8 squats….see a pattern yet? once the lap was completed, a new series of numbers: 97 (for 1997). YHC considered 97 merkins, but decided 9 merkins and 7 squats was adequate.
Mossy to playground for more history. 03 (for 2003) pull ups per PAX, then 11 (for 2011) pull ups. Bonsai then shouted our that the numbers and sequence related to the Pennies for Progress 4 referendum!! He wins, nothing of course, but is correct.
Mossy to small parking lot to do some Rugby Sprints in honor of Crab Cakes. Included 10 rounds with a few bear crawls thrown in there. Finished with some 5 minutes of Mary.
Mossy to COT
Why the numbers?? in 1997, Pennies for Progress 1 was approved by York County voters to fund $99M of roadway improvements; in 2003 Pennies 2 was approved to fund $173M; and in 2011 Pennies 3 was approved to fund $161M – all totals $434M of roadway improvements. This program allowed York Co to widen I-77 to 8-lanes!! Without Pennies, York County roadways would be even worse in regards to congestion. This program is extremely essential for York County to TRY to keep up with growth. Its not the only answer, but without it, the roadways would be nothing but a crawl. You can debate that congestion hasn’t gotten better, but remember, York County has grown over 30% since 2000 and projected to grow another 40% by 2045. Since SCDOT is not flush with $$, this program helps mitigate as best of possible.
Today we vote on P4. $288M of roadway improvements, on a 1cent sales tax that York Co residents have been paying since 1997 – This is NOT an additional tax but a continuation. Many of us who moved into York County since then have been paying this tax and haven’t realized it. Without a dedicated tax towards roadway improvements, SC 160 would not have been widened at Zoar Rd, Gold Hill Interchange would not be scheduled to be upgraded, US 21 Bridge would not have been built….
Okay, enough of my soapbox, lots of F3 events, so read newsletter and sign up for Xmas Party, T-Giving convergence, and Joe Davis 5/10k.
Prayers to marriages – lots of struggles within the F3 community; raising our children; to the injured and loss of life; and to Texas tragedy.
Peace out – Trucker
17 brave men gave it their all this morning in the gloom of Quagmire. After a disclaimer and a quick reminder of the theme of the month (VICTORY) it was off to better ourselves.
Quick Mosey complete with:
Standard circle with warm up exercises
Series of exercises that “simply” came to mind:
Using the parking lot in front of Old Navy (slight incline) and Mosey up and down several times between exercises:
It was repeated several times about pushing to the limits of what you are capable of. As I have “famously” said once (and will obviously never live down), “When you think that you can’t go any further you have about 40% left in the tank.” Many times we quit too early when pushing ourselves and it is not because we can’t “physically” do it but because our mind tells us to quit. It is only when we push through those barriers on a consistent bases can be experience growth and grit to make us stronger men. Super proud of every man who posted this morning and proved to themselves that they are willing to leave it all at COT.
YHC got the call from the bullpen due to assigned Q bailing. So went to look for a partner and found a VQ who never stepped foot onto Alcatraz island! Even though Ginsu never stepped foot here, he didn’t disappoint the PAX and kept the tradition of being THE hardest Saturday AO.
YHC started with an easy COP, then moseyed along the trail, stumbling upon a pull up bar behind the homerun fence (hahaha). PAX completed a series of 7’s. each rotated 3xs doing 7 reps individually of: PULL-UPS!, LBCs, dips, squats, merkins.
Then took to the hill! PAX did 7’s on the hill. 1 merkin at top of hill and 6 squats at bottom…till, well you know.
Finished with an exercise I learned by my 8yr old’s agility training class. shoulders on ground, hips up in air with feet on the ground; lift right leg up 7 times, then switch.
Now time for the VQ….
mosey to baseball field and lined up.
– 5 burpees OYO
– 10 4-count mountain climbers
– 10 4 count Mac Tar Jais
– 10 4-count Mac Tar Jais (opposite direction)
– 10 4 count LBCs
– bear crawl 50 yards, sprint back to start
– 6 burpees OYO
– 10 4-count mountain climbers
– 10 4 count Mac Tar Jais
– 10 4-count Mac Tar Jais (opposite direction)
– 10 4 count flutter
– bear crawl 50 yards, sprint back to start
– 7 burpees OYO
– 10 4-count mountain climbers
– 10 4 count Mac Tar Jais
– 10 4-count Mac Tar Jais (opposite direction)
– 10 4 count heels to heaven
– bear crawl 50 yards, sprint back to start
– 8 burpees OYO
– 10 4-count mountain climbers
– 10 4 count Mac Tar Jais
– 10 4-count Mac Tar Jais (opposite direction)
– 10 4 count LBCs
– bear crawl 50 yards, sprint back to start
– backward crouched run
– sprint back to start
– rinse & repeat x3
– 9 burpees OYO
Great work PAX, great way to start off the day.
Trucker