BEYOND at Sea Legs with Royale

I was honored that Maximus would reach out to me to Q the roaming BEYOND workout.  On a Tuesday choices were Golden Corral or Sea Legs for me, and with my new change in work schedule I needed the closest option, so our traditional running AO transformed into an ultra tough bootcamp for the day.  When I arrived the site Q Hauschka was there and let me know everyone was going to be doing the bootcamp…no runners today!

I’ve Q’d plenty, but this one left me with a pretty sleepless night.  Was my message going to be good enough?  I can make the workout as hard as I want?  I’ve been to several of the BEYOND workouts and the PAX before me have really done it justice.  Those men shared real stories and showed their vulnerability to others.  I needed to live up to that standard.  After the disclaimer I asked this question.

“What is the ONE thing you could alter in your life today that would make it better?”

The Thang

Started with a quick warmup lap around the parking lot with a short COP

-25 SSHs -15 Squats – 10 Merkins – 15 Mountain Climbers – 10 Diamond Merkins

Partner Up

1st partner was going to run over to the jungle gym for 10 pull-ups

2nd partner stays back and does jump lunges until you flip flop with partner 1

Get to 100 pulls ups each. (10 rotations)  This was a real crowd pleaser after the Memorial Day Murph yesterday…

We finished and from plank, I shared my “One Thing” – and that was my love of alcohol. It’s in my genes to want it…my father and most of his genealogy have been alcoholics, and I watched it destroy his productive life for decades.  It has a pull on me that I do not feel normal people get.  I have to make a conscious effort to maintain control when I drink or bad things happen.  It’s pervasive in my life – social events, my wife and I enjoy together, work events, Saturday nights when I don’t have to post Sunday – and I like all of those things!

We talked about the Jester, my favorite Q source read.  We talked about who he is, what he tries to do, and how he pulls you away from the proper path in your life.  I hope more will read of him here.  https://f3nation.com/2018/02/11/jester-q1-4/

Next phase mosey to the hill

7s on the hill

I learned a new exercise at the Memorial Day convergence in SouthPark from our Area 51 brothers.  The “True American” – 6 count exercise which is a hand release push up followed by a plank jack.

6 Trues Americans at top of hill

Run down

1 burpee – you know the rest!

As I crawled up the hill for the last round I was gassed.  I had one phase to go.

Wall sits

The PAX on the ends will bear crawl out to the road – complete 5 merkins – bear crawl back.  Continue down the middle until all PAX have bear crawled.

Mosey back to COT for 3 minutes of Mary

-Freddies – Flutters – LBCs

Closed my discussion with Hope: I know where I would be today, 3 more years down that path to failure…if it wasn’t for F3, my brothers in arms, and my PAX relationships that help me, guide me, point me on the right path in accountability and by who these men are.  I look up to all of you and have learned something from EACH of you! Continue to be my role models for success!

An honor to Lead…

-Royale

 

TClap |
47

FALLEN HEROES

The Brave Men who have gone before us were remembered this Memorial Day throughout the Nation with various tribute workouts. It was an honor to lead a great group of Pax on this day and appreciate the gift of freedom that our brave have fought so hard to provide for our great country.

Warm Up in the light rain of standard far of SSHs, Abe Vigotas, Arm Circles with calf stretch, merkins, downward dogs, and honeymooners.

Mosey around the lot and headed to the school.

We did two rounds of the following….15 reps on the first round and 10 on the second for time.

F – Frankensteins
A – American Hammers
L – Lunge w passthrough
L – Low Slow Squat
E – Elf on the Shelf
N – No Fun Burpees

H – Hot Potato (Big boy situps with weight pass to partner)
E – Endless Merkins
R – Run with bell
O – Overhead Press
E – Elevens (Freddies and Box Cutters w bell)
S – Suicides w bell

COT

Praises for Uncle Donald and Uncle Richard killed will in uniform.
Praises for the men before us for the freedom they have provided us.
Prayers for the strength to lead in the footsteps of those who lead by great example.

TClap |
2

2018 NANTAN Summer Tour

 

The NANTANS of the The Fort and The Rock have come together to tour many of our AOs this summer to invigorate Male Leadership and emphasize the core principles of F3.

Santini, CSPAN, Pusher, Italian Job, Ponytail and Cake Boss will be hitting 8 AOs, 1 stop per week through the summer. We will announce each Sunday where the next tour stop will be.

Some of the key leadership principles will be:

  • F3 Mission
  • F3 Core Principles
  • Lexicon— things like Nantan, Weasle Shaker, 1stF, 2ndF, 3rdF
  • Leadership experiences
  • QSource

Send FNGs and bring seasoned PAX because you won’t want to miss this!

(Weasel Shakers will be reviewing all fine print and making sure everything is covered)

TClap |
13

F3 The Fort Convergence to Honor our own Badger

YHC (Cake Boss) got a text back in March from Atticus that one of our own has been diagnosed with liver cancer and it was aggressive. This hit close to home in many ways as my sister passed away in October from liver cancer and it was still very tough to realize the finality of her passing.

Badger was EHed as part of the Knight’s Bridge PAX. Was a regular at Alcatraz but got very involved with Stealth Baseball and travel for work, but was still an advocate for F3 and a PAX member forever. Jiffy was one of Badger’s EH’s and is a legacy that will live in The Fort.

Through church, I saw the many prayer requests were coming in for Badger since I am a Deacon and last week I saw the call for hospice was made. Never a good sign! A group of us went to Badger’s house on Sunday and prayed with him and his wife as the time was getting short. Monday morning while leaving workout a text from Badger’s M mentioned the nurse said it would only be hours. By the time I got out of the shower, Badger had passed. 60 days from diagnoses

While at the house the conversation with Decibel, Becky and his mother in-law it was clear Badger had all is trust in Jesus and that there was “NO DOUBT” where he was spending eternity. Missing Badger will be tough for his M, Kids, family, Stealth Baseball, friends and many others but the Joy of having “NO DOUBT” where he is and that those who call Jesus Lord will see him again is overwhelming any sadness.

Here is the workout that we did to honor Badger. 124 men in The Fort with 100’s across F3 Nation wearing Badger Red on Thursday AOs for our brother.

Sir Topham Hat led the COP and asked that the PAX be silent and really reflect would it means for all of to be there and remember Badger the man!

Senator Tressel:

The Thang:
Mosey from the big lot to the small grass circle near the back entrance to the stadium.  SWITZER
I took a few minutes to tell my group about my friendship with Matt.  Matt and his family lived a few houses down from my family in Knightsbridge before they moved a few years ago.   Our families got to know each other and we did the normal neighborly things like backyard cookouts, Halloween celebrations, birthday parties, playing with our kids together, and helping each other with home projects.    My daughter Claire babysat their kids, and my son Sam and their son Brayden became fast friends.   The Gieslers were great neighbors and friends, and we enjoyed spending time with them.
Matt played late night soccer so he didn’t make many F3 workouts during the week, but he joined us (me, Decibel, Trucker) at Alcatraz for Saturday workouts.
My wife called me one day to inform me about Matt’s cancer and that it was quite serious.  I couldn’t believe it.  He was just 39 years old.   Matt and his family moved to a new neighborhood a few years ago so I had not seen him in a while.  But, I sent him a text message offering my encouragement and support.  I texted Matt several times over the past 2 months and let him know that we were all praying for him.  Decibel, Trucker, Jiffy, Change Order, and I visited Matt a few weeks ago at his home.  We just hung out together, had a few laughs, talked about what Matt was going through, and we prayed together.    The group had plans to get together this past Wednesday, but sadly, Matt died before we could meet again.  I am very, very sad for the loss of my friend at such a young age, and I grieve for Becky, his children, his Mom and Dad, and his sisters and brothers.  I am very thankful that I had the opportunity to spend time with Matt before he passed away so suddenly.
On to the workout:
Line up facing the driveway leading to Munn Road for Jacob’s Ladder.  Run to the 2nd light, do a burpee, run back and loop around the grass circle.  Repeat for 1-7 burpees at the light.   Plank at the base of the drive way and wait for the 6.  Right arm/left arm high, 6″ hold and recover.
Mosey to the grass field outside the stadium for Jack Webb.  Start with 1/4 and work up to 10/40.
Freddie Merc x 20, Rosalita x 20, Hello Dolly x 20.  Superman hold x 3
Meet the rest of the Pax on the football field for COT.
Trucker:
Here’s my WO: mosy to football field. in honor of Badger being 39; 39 merkins, 39 squats, 39 CCD, 39 LBCs. Since he was a football and soccer fan, run up and down the stadium stands from one end to the other. In end zone, Jake Webb’s 1-4 ratio but stop at 39 arm raises. Sprint every 10 yard line from end zone to end zone. At each 10 yard line do 1 merkin to 5 squats. Increase by 1/5 up to 5/25, then descend back to 1/5 at opposite 10yd line. Head to fence, toe touches holding onto fence for 39 reps. Spoke James 1:12 at COT. We lost a humble friend. Loved opening house for us to sit around fire pit and drink a beer and fellowship; a great family man.
Decibel:
MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK
BURPEE X15 Soccer Run
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs X39 E2K X20
EACH SIDE
ROSALITA X25
Soccer Run During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. Badger was a man I respected to the utmost. He was not a guy that sought attention or glory, but he was always there when you needed him. He was in short a dependable guy. He loved his family and was a loyal friend. I was able to sit and talk with him after his sickness and his braveness and faith shown through at that time. He did not want to leave his family but was also welcoming of heaven. I am at peace because I know he is at peace. One thing I learned from the experience was not to wait to sit down with friends and be real. Let them know how you feel about them and always make sure they are walking with God.
Jiffy:
Here my workout : Mosey over to the side of the parking lot and circled up the Pax. Started with reminding them that this was a silent workout. I asked them to keep Becky and the family in their thoughts to provide her strength and comfort. We got started with the workout – 5 burpees OYO. There were 3 rows of cones setup. Started first bear crawling to the first, then running to the second, then bear crawling to the last. At each cone do 10 merkins. Once you hit the last cone run back. Repeat with 10 wide arm merkins at each cone. Switched to legs with lunge walk to the first cone, run to the next, lunge walk to the last. At each cone do 5 bomb jacks. Run back. Repeat again with 10 squats. We circled up and did a set of 10 LBCs and then 10 American Hammers. Next in sequence – 10 merkins, 10 plank jacks, 10 wide arm merkins, 10 plank jacks and then 10 diamond merkins. We paused and shared with them that I’m involved with F3 because of Matt. I shared how weeks after Matt first moved in across the street he had a party. At the time I had never heard of F3. In his basement I met a number of the guys leading today’s Q. A couple of weeks later Matt got me to my first workout at Alcatraz. I shared that F3 has had a very positive impact on my life and I would be forever grateful. We returned to do more cone work. First a straight suicide. Then the bear crawl sequence with 10 dry docks and 10 dips, the the lunge walk sequence with 10 monkey humpers. Circled up again and did the sequence of 10s again of merkins, plank jacks, wide arm merkins, plank jacks and diamond merkins. We paused and talked with the Pax about how Matt got diagnosed just 60 days ago. I shared how Matt was a great man and a servant leader to his family. I shared that his introduction to F3 had a lasting impact on me. I challenged the Pax (and myself) on what impact am I having, how am I using my time. Returned to the workout with 5 burpees. We wrapped up with some ab work and headed over the stadium. I appreciate the opportunity to contribute to the Convergence and to Matt
Men of The Fort:
There will be a 60 day challenge coming to continue remembering Matt/Badger….be prepared
TClap |
9

Goodbye Uncle Sam!

OK so moderate is a loose term but modify as needed!

Disclaimer given and were were off to mosey a short way down near Empire Pizza to COP

Start with 20 SealJacks

10 Diamond Merkins

20 Slow Squats

20 Peter Parker

20 SSH

20 Parker Peter

20 IW

Plank on Elbows and Hold it for 2 min

20 Moroccan Night Club

Mosey a short ways and partner up

Several rounds of one partner backwards run about 20 yards and forward back to starting point

meanwhile partner two stays in and completes exercise then flip flop

78 squats on the curb

78 calf raises

78 wide merkins

78 LBC

78 Flutters

78 Carolina Dry Docks

39 Burpees (Crowd Please) Run Forward

78 Wide Merkins

4 rounds of Al Gore

Finish with 2 rounds of Body Destroyers

Mosey back to COT

Uncle Sam heads back to his native Colombia with 2 O’s! Safe travels! Hope yo see him back!

 

TClap |
4

A Primal Beatdown

On a warm sticky morning at the Crow’s Nest 7 Pax rolled into the parking lot while I was preparing for my first ever Q and I was pumped!  After about 10 weeks of following all the great Q’s of my past workout’s I was eager to prove my mettle and present a challenging workout with a theme of how animals move in nature.

Warmup

I had an instant COP to warm up the morning stiffness

20 SSH

10 Cherry Pickers

Arm Circles

10 LSS

Then I had the Pax do an Indian Run to the main event area with the rear Pax doing 1 Burpee to continue the warming up period.

The Thang

I pulled out a deck of playing cards for the beatdown

Spades were Bear Crawls

Clubs were Crab Walks

Hearts were Donkey Kicks

Diamonds were Pull Ups (Monkey)

Jokers were 14 Grasshopper ‘Mericans

Rep ranges were 2-14 depending on the card with BC’s and CW’s  going a certain distance corresponding to the card.  Thanks to Flux for the helpful modification on the BC’s and CW’s.

During the beatdown I pulled out 2 scripture readings, the first being on how our bodies’ are our temple’s to SkyQ from 1 Corinthians and with the word of the month being Accountability I knew a great passage from Ezekiel on being watchers on the wall.

After getting through most of the deck we moseyed back right on time for COT.

Thoughts and prayers for this country on yet another school shooting.

 

 

 

 

 

TClap |
2

Broga and Pole work at the Ballroom

The PAX were in for a treat as we started out the warm up with some routine Broga.  This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch.  There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers.  That fixed the chatter.  We did a few other moves and then moseyed out to our first pain station.

If you’ve never been to the Ballroom there are a lot of light poles there.  I’m sure you can ask any of the PAX and the would confirm that.  I think we did 15 for the first round.  Below are the exercises  15 counts for each:  Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s

Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.

Rinse & Repeat for more pole work.  Right before we finished up we found Cindy and did a round of curls.  Jail break back to COT for a final round of Broga to work out the kinks.

Great time with the PAX.  Thanks for the Opportunity.

TClap |
1

Honeybadger 2018.21

So the Honeybadger does not even have a Category from WordPress yet.  The Comz department gets a demerit…

So this week’s WOD was brought to you by Army Staff Sergeant Joshua Whitaker.

Joshie

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This is a LOT of pulling.  These are both total body moves emphasizing the back and some shoulders…  I tried to break it up with some core/legs/pushes between rounds.  My instructions were to do this with a partner  and get assistance for pull-ups.

End with a quarter mile run then 6MOM.

I seem to get random questions every now and again about what I do or eat.  I look for the hardest thing I can do, and do that.  I don’t try to make it through it, while distracting myself from the discomfort.  I concentrate on it.  The human body is meant to be uncomfortable, because that is when growth happens.  Muscles tear and get bigger, your lungs burn and your cardio gets better, you hold your breath and your oxygen efficiencies increase, you stretch muscles and increase range of motion, you freeze yourself and your circulation increases, you get hungry and your HGH goes up (burning fat and protecting lean muscle)… and all of these produce adrenaline and endorphins, which helps you enjoy all aspects of life.  So don’t look for comfort.  Don’t covet comfort.  It is a thief, stealing life from you.  Get out and move.  Commit to each rep of each exercise.  Respect the next rep.
Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.
AKA, lip service gets you no where.  AKA, I can tell what kind of tree you are by the fruit you bear.  Do the hard stuff.

Welcome Schwinn!  Please come back to another workout.

TClap |
6

Round and Round at Beyond

Sweatbox of a Monday. I was honored to be given the opportunity to Q a BEYOND workout.  BEYOND, the brainchild of Maximus acting on the very definition of reverse flow incubator.  See a problem/opportunity- create the solution.  Maximus so a need to push the men of The Fort not just physically but mentally as well.  Typically a bit of a deeper dive into what’s going on in a man’s life.

Theme of Concentrica was revealed to me through #collisionlearning only about a week prior.  I chose TCES as its a fountain of unlimited and varied painstations.  8 men answered the bell and after a disclaimer we went.

COP

More a of dymanic warmup with #Usualsuspects at either end of a short 70% run distance.  Although squatjacks and Imperial Squat Walkers created a voluminous amount of mumblechatter.  #crowdpleaser

Mosey to back parking lot.  Discussed Concentrica which is the conception of relationships, how they tie together and ordering them from most important relationship in the center moving outward to the “relatively” less important.  In order you have:

  • Center: M
  • 2nd ring: 2.0s
  • 3rd ring: Shield lock/brothers/horizontal friendships
  • 4th ring: Whetstone- mentor, mentee
  • 5th ring: Mammon (Work)

The THANG: Do exercise run a lap.  Simple enough

  • 5 Merkins/lap
  • 10: Squat/Lap
  • 15 Bombjacks/Lap
  • 20 Burpees/Lap
  • 25 LBC/Lap

We started with 5 laps and 5 merkins at each lap but I called audible.  STH and Gekko kept me honest up front, Double D, Rad, & Mr. Clean kept us moving and Pick 6/CB kept us motivated driving forward and never quitting

Naked Man Moleskin

Men- the concentrica model has been an incredible tool and roadmap for me.  I shared however that as someone who possesses an abundance of self awareness, I often know WHAT to do.  My problem is DOING it.  I’ll be successful in keeping the rings in good priority for a while, then slowly over time, I will revert back to an innately selfish being.  Before long, I have put work in the center, and yes even altruistic endeavors like F3 and Scouts in the center moving my M further out.  When conversations shorten, or happen less frequently, you risk the headspace of the most important relationship telling you they “don’t feel loved”, “don’t feel heard”, “don’t feel like a priority”.  This is the is RED ZONE men that you must pull the nose up immediately.  None of your relationships can truly flourish with out having the M in the Center. (Sky Q is inherent).  Remember that if we are pouring in to the M, have our alignment correct, she is much more likely to give you grace and latitude during your “peak work” times than when every work time is “peak”.

Go BEYOND and be the man at home that you are at the workouts and in the community.

Aye!

TClap |
14

The End of the Beginning

  • QIC: Copay
  • When: 05/21/2018
  • Posted In: G-Fit

As the school closes out and the doors of the Paradise Reading Center close until the next school year, I wanted to write this BB to shed some light on all that F3 and PRC have been through.

We embarked on the opportunity to engage with the youth the second half of the school year at the Paradise Reading Center and what a pleasure its been ever since! We have been able to read with kids of all different reading levels and see them excel and grow. We also have been able to make the PRC more than a Reading Center. We have had the opportunity to mentor and discuss topics of financing, higher education, careers, etc. With the awesome donation of 5 Apple Mac computers from Forest Hill Church Fort Mill , the Center was able to expand their computer lab providing access and resources to more students. We also established the”See it, Be it”  campaign given the youth an opportunity to hear from various professionals  with many coming from neighborhoods similar to their own. The youth were encouraged by various professionals that they too could do the same thing if they aspire to.  It has been a honor to be a part of the team along with other voluteers to see the development of some great young minds at the Center who have been nothing more than accepting of F3 from day one!

Cant begin to thank all the PAX and the 2.0’s  that came through week in and week out to provide that impact as well! Whether it was  once or several times it was much appreciated and the youth are better because of the PAX and 2.0’s consistent presence. Also want to thank those PAX that donated books, supplies, etc. As the title states this is is only the end of the beginning! We have just scratch the surface of what we can do through this Center so very excited about the future! We have a updated schedule for the upcoming school year for use the link below to sign up because its never too early for an HC! If you did not have a chance this school year, I encourage you to take the tie to come through and #serve.

https://docs.google.com/document/d/11ak80g7L12X6hCDN1_h5cSUemDlqWzBdgMyJII1RHy4

Copay Out

TClap |
6