It’s been difficult for me to make it over to Quagmire on a consistent basis lately. It use to be my regular Monday morning hangout. There were several great workout options this morning. It was great to see a good turnout. After the standard disclaimer, we made our way over to the parking area near Jush Fresh.
COP: SSHs, imperial walkers, merkins, squats, more merkins, flutters, LBCs
Next, we moseyed to the side of Books A Million for a sidewalk shuffle (plank walk between light poles). Rinse and Repeat.
More running to the front of vacant Gander Mountain. We partnered up for a few unique exercises. The mode of transportation based on the number of hands and feet.
2 feet, no hands – Partner Carry
2 feet, 2 hands – Wheelbarrow
4 legs, no hands – Leg lunges (recovery from wheelbarrow)
4 hands, 2 feet – one-legged bear crawl
Jedi showed off his skills by walking on his hands….impressive!
Next, we jogged back to Just Fresh for a recovery wall sit while each person ran up and down the stairs.
The final ten minutes were spend running back to Office Depot for 7 minutes of rugby sprints. We alternated with the following exercises: CCDs, LBCs, Flutters, Calf Raises, Merkins.
Great job by all! We covered over 2.5 miles this morning.
Prayers:
Healing for family and friends suffering from illnesses
I’m afraid of Varsity…not gonna sugar coat it. Hardcore Boot Camps scare me, especially AO’s that have pull-up bars on site. I stay as far away from them as possible. So, to get me to one of these crazy AO’s, you’ll have to ask me to Q. I tried my best to make this not moderate. I probably only hurt myself though.
We started by running around the NAFO parking lot. 25 SSH here, 25 SSH there, 25 more here and then 25 more there. SSH are my favorite warmup exercise because…science says it’s the best. Our last stop in the lot was for a few Merkins.
Next we moseyed towards Sugar Creek Elementary. I head faked a pitstop at the pull-up bars but kept going. At the bottom of the hill I decided it would be good to run back up the hill and then back down. I hate running.
Next obstacle was the Basketball Court. We ran Suicides, Bear Crawled, Crab Walked, and Lunged. This is why I #Slowburn on Fridays.
I had my speaker box setup in the bus loop to entertain us while we worked it. We split into 2 teams. 1 team worked out while the other team ran a lap. Exercises included: Balls to the Wall, Merkins, LBC’s, Big Boy Situps, Planks of sorts, Makhtar N’Diayes…I tried to get a good mix in.
When I decided I couldn’t take anymore running, I put Chumbawamba’s Tubthumping on the speaker and we did 28 burpees in 3m32s. I hear they’ve done more burpees in less time at Varsity. Beasts!
It was time for COT. I tried to walk a bit but Ginsu said he felt like running so we ran back. A couple Ruckers met us there and we closed it out with a Big Ball of Man. Happy Birthday to Dark Helmet! Thank you Kielbasa for the opportunity. I’ll trade you Q’s again in a couple months!
It’s always exciting to see cars come in hot around the curves of Pleasant Knoll Middle School to get to the workout on-time. Everybody was in the circle when my phone alarm signaled it was 0515. No FNG’s, but I disclaimed because a Q should always disclaim.
We took off for a mosey towards the super far back parking lot with butt-kickers and high-knees. Halfway to the lot we stopped for some warmup moves that included:
SSH
Seal Jacks (Jack Seals? Apparently I do them in reverse.)
Weed Pullers
At the back lot we did more SSH before grabbing a Cindy for some Walking Lunges ending with an All You Got back to the start line. We did that 2 times across the parking lot before we cleaned up the lot of random bigger Cindy’s.
I broke out the Jumbo Cards for a round of Deck of Pain. As we went around the circle, I asked pax what Accountability means to them.
Spades = Merkins
Clubs = Crunches
Hearts = SSH
Diamonds = Monkey Humpers
Face Cards = 10
Aces could be 1 or 15, Dealer’s Choice.
Jokers = 5 Burpees (no Jokers were pulled, hallelujah!)
We had plenty of time left so we counted off by 2’s and did an Indian Run to the track where we completed 1 lap.
We took a 20 count as we walked to the bleachers. At the bleachers we ran up and down each stairway (4 rows) and then kept on running all the way back to the school.
I gave the pax 2 options: Continue running around the paved path to COT or take the “shortcut” and Bear Crawl up the hill to COT. It was about 50/50.
We did the Big Ball of Man thing.
Continue to pray for Badger and also our brothers who can’t seem to beat the fartsack. Prayers and Praises went out and up for Cornerstone’s MIL. Signup to cut the grass at Fort Mill Care Center, see Assassin for more info. READ THE NEWSLETTER!
I consider it an honor and privilege to Q a workout. A big THANKS to Short Sale for the invite.
I was at The Fort a couple of months ago and mentioned to Bonsai that I would like to be put on the Q Schedule, as I had never had a Q at this great AO. Soon after, he contacted me to request that I give him a date. Well, that date has arrived.
I had originally had Ponytail as a CoQ, but do to his schedule change he couldn’t make it. I quickly asked Bonsai to find someone who could lead a short warmup as a VQ. Bonsai put it on Twitter about a week and advance and the HIM to step up was . . . well nobody. His only choice then was to tell everyone that Longshanks would be the CoQ if nobody stepped up. Well, again nobody stepped up, so YHC’s CoQ was Longshanks as determined by the PAX.
WARMUP
Well, this really wasn’t a warmup as it was Longshanks leading. It was more of a beginning to the madness that was about to continue. Longshanks led us in 15 SSH; 1 Burpee; 10 Windmills; 2 Burpees; 10 Imperial Walkers; 3 Burpees; 10 Hillbilly Walkers; 4 Burpees; 15 Low Slow Squats; 10 Burpees. We then took a mosey over to parking in front of US Synergetic for the following: High Knees; Butt Kickers; Toy Soldiers; & Soccer Moms.
We then moseyed over to Millstone Park for some Lucky 7’s. At the bottom of the stairs, 7 dips; at the top of the stairs, 7 squats; and at the short wall, 7 box jumps . . . X 7. As the PAX waited for the 6 they performed LBC’s. We then all performed 7 chin-ups on the bar, 7 pull ups on the bar, and 7 Bombjacks.
Then Longshanks passed it off to YHC.
THE THANG
Prior to moseying back to the following locations, we turned and faced the flag at Veteran’s Park for the Pledge of Allegiance to the American flag led by Geronimo.
A few days earlier in the week, I had done an afternoon ReCon of the area to know exactly where I wanted to go to be prepared for this workout I have been long awaiting for. Well after we did the Warmup, we took a mosey over to the small parking lot in front of US Synergetic for the following: BOMBS-Burpees; Overhead Claps; Merkins; Big Boy SitUps; and Squats.
I’m not a big fan of exercises where the PAX have to do a lot of counting because I believe it takes away from the fellowship of our time in the gloom. So I did these BOMBS a little different. I asked the PAX to pair up with someone they know fairly well. Then we began the BOMBS. Partner 1 performed the exercise as the bottom of the hill (Massey St. Hill) while Partner 2 ran to the top and back. Then they flip flopped. We did this for 1 round of BOMBS at a pace that each PAX could maintain.
Before starting I had asked the PAX to get to know the other PAX while either running the hill or performing the exercises. The objective of this whole series of exercises was to allow for good fellowship in between breaths.
During the workout we stopped at a statue located just across from Veteran’s Park of three people assisting each other up a wall. I then discussed what is below in the NMM.
We then moseyed back to the COT where Zildjian led us in some MoM.
NMM
When I am unable to post due to work or other commitments, it seems as if my day just aren’t the same. Even if I have to do a #fern Workout or Run at the house or Y it is not the same. I can get fit by myself. I cannot keep a relationship with that #fern for a long period of time. I just get tired of talking and never getting anything back. It is a one way street.
F3 is just the opposite. It is a two way street with a purpose. The PAX of F3 push me to get better physically, emotionally, spiritually with a purpose to live a better life. F3 allows me to humble myself to authority and be led and it allows me to lead, all to make me a better man.
During our workout I stopped at a statue the three people helping each other up a wall. I mentioned the person at the top. This was someone who had already made it to the top: but one thing to notice is that this person was not still looking up or over the wall finding a way to get to the other side. They were looking down at the others with his hand held to assist them get over as well. Then there was the one in the middle being pushed and pulled. Almost to the top, but not quiet there. Needing assistance from both of the other two men. Then there was the person at the bottom. This person did not appear to be down in spirit because he hadn’t started. This person was pushing the other person up to make them better.
The important thing in all of this is they were all working to make each other better. This is what F3 is about. We are all in this as a team, and if we see another struggling we need not look the other way. We as F3 brothers, as men, should help in whatever way possible to help or assist.
This is a call out to all of our brothers. Keep you ears open and your eyes wide. There is always another brother struggling and you, yes YOU might be the HIM God has called to help.
Eccl. 4:9-12 ‘Tow are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up. Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’
ANNOUNCEMENTS
Read Your Newsletter.
Start Time Change at The Fort starting June 2: 6:30-
Warmup: Seal Jacks, Multiple Hold Merkins, Low Slow Squats.
1st Half Thang by Bear Grylls: Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.
20lb slam ball – Carolina Dry Docs and A Frame Crunches,
20lb Sandbag – Lunge Choppers,
45lb KettleBag – Squat Upright Rows,
40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
60lb Sandbag – Row to Curl.
75lb Sandbag – Clean Jerk Press
As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.
2nd Half Thang by SkateOrDie: Mosey to Parking lot for cone workout
Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.
Prayers for victims and perp at school shooting, those in hospitals. Praises for pax brother new job and pax wife negative test results for good health.
When I was asked to Q at the Deep for the return of the 0630 launch, my first thought was, “Hey! That AO is at a school. I don’t normally post at schools. I should do something to commemorate that.” Forget the fact that the majority of our AOs are at schools. That’s irrelevant. But, it does set us up for the dumb ideas that followed…
My memories of middle school in May involve basically two things: Field Day and the end-of-the-year dance. So, to harken back to the days of old, that became our theme for today. Twelve PAX (including one FNG) joined YHC for a baker’s dozen at Oakridge Middle. Here’s what we did (kinda):
Warm-up
Mosey around to the back of the school for our “field day” warm-up. Split into two teams for four relays:
Sprint (i.e., the basic relay)
Bear crawl
Broad jumps
Crab walks
That got our heart rates up and ready for the dance party. We moseyed back around to the front of the school for the fun to really begin.
The Thang
When I think of middle school dances, I think of songs you can’t really dance to, weird mixes, and lots of wallflower moments. So, we relived my childhood. Six songs. Wallflower between (people’s chair or balls to the wall each time). Today’s playlist:
Jukebox Hero – SSHs (slow and fast to match the music) during the verses, Rock Star jumps during the chorus/refrain/hook
I’m Gonna Be (500 Miles) – Imperial Squat Walkers during the verses, bear crawl and crawl bear during the “well I would walk” segments, and donkey kicks during the “da da da da” parts. You know what I’m talking about, because you’re singing it in your head.
The Middle – LBCs during the verses, flutters during the refrain, and some Freddie Mercuries during the bridge/interlude/guitar solo
Smooth Criminal – Plank jacks during the verses and a merkin for every “okay” (“Annie just freaking answer him already!”)
Sorry – Hold boat throughout, dropping down and completing one V-up for every “sorry”
The Devil Went Down to Georgia – curb dips during the “singing,” crab cakes during the musical interludes/fiddle or guitar solos
I Will Survive – lateral plank walks with merkins during the refrain (longest version of this song ever, but the brief rain made it a little more manageable)
We actually left out the song with the burpees. That’ll be reserved for the next dance party.
Quick mosey back to COT.
No earth-shattering announcements that can’t be found in the newsletter, so read your newsletter. Prayers for teachers (and students and parents) as school wraps up, and for Whopper in his job search/potential promotion. Late request added for the shooting that happened down in Texas.
Cofeeteria at Dunkin because it’s cheaper (in many aspects of the word).
As for the (somehow now infamous) FNG naming, well, that story can be saved for a verbal diarrhea run with Q*bert. You’ll also want to ask Cha Ching about his comment regarding the arrival of “Mr. Wood.” Um…………
I appreciate everybody participating in the stupidness of this morning. I wanted it to be fun and different. I think that happened. Thanks to Shakespeare for the opportunity to lead, for changing the launch time to 0630, and for the speaker to blast the music.
The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.
Warm-up
Mosey to the parking lot in front of Empire Pizza
Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up
SSH- x25
LSS- x10
Windmill-x10
Moroccan- x25
Overhead Claps- x20
Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX
Mountain Climbers- x 10
Annie- 1-2 (1) Total of 10-
The Thang
Mumble Chatter was in full force and hard to avoid with such a great number.
First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.
Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!
Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.
Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second. Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!
Headed back to the warm-up spot for some Mary work
Dolly-20
Reverse Crunch- 20
American Hammer- 15
Flutter kicks- 15
Mountain Climbers/Peter Parkers/Parker Peters
Back to COT
It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!
Announcements– read your newsletter
Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize
Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson
So you just got paired up with a whetstone partner…now what? Some partnerships will occur more naturally than others, don’t let this stop you from being consistent. If you happen to get stuck, pick a few of the questions below to discuss.
Agree to the three Ps
Proximity requires the Stone to physically meet with his Blade. While it is fine (good even) for them to also talk on the telephone and email, that is not a replacement for the physical meeting where they can look each other in the eye. Hard looks and straight talk (tempered by love) get results. That cannot be done virtually.
How will you ensure this occurs?
To be Purposeful, the meeting between the Stone and the Blade must be more than the kind of inconsequential pizza party a Club would have—it must be a Grinder with a particular Outcome in mind: the Acceleration of the Blade’s Preparedness. The Stone’s task within the Whetstone is to help the Blade get ready for the expected and be ready for the unexpected by both encouraging him to turn Pro and providing him with the Bricks he will need to build his own Guardrails. Just as a Workout should Accelerate the Q’s Fitness, a Grinder should Accelerate the Blade’s proper personal alignment.
Set an agenda to start with, this will help you stay on point.
There is no set rule for the periodicity of the Grinder. It must be frequent enough to be Effective but not so frequent that the Stone and Blade smother each other. This is something both men must determine through trial and error. However, because a Grinder (by design) is a Movement away from the Status Quo it will cause pain and it is man’s general hardwiring to avoid pain. As a result, the Stone must be deliberate to ensure periodicity. Otherwise, his Blade will drift away to something easier.
What cadence will you establish?
Get to know the other guys family
Stick to the 3 Fs
How and where are you posting?
How is your diet?
How are you growing in your faith?
How is your relationship with your wife?
What can I hold you accountable to? What two questions do you want me to ask you this week?
Establish trust and agree, that what’s discussed together will not be shared unless the other has agreed.
There is no script to follow for Whetstone relationships, be open and honest with eachother and where you need accountability in your life.
A motivated group of 6 men met at The Ranch for another test of their strength and endurance. Here is what they did:
The Thang:
Warm up with walking knee pulls, ankle pulls, toy soldiers, and lunge twists. Take a short mosey and circle up for COP:
All in cadence:
SSH x 30, potato pickers x 10, merkin x 10, IW x 20, mountain climber x 30/hold/6”/regular/6”/low plank/regular. LBC x 25
Take a short mosey and stop at the entrance to the drop off circle at the elementary school entrance.
ST400 – (5 rounds, 4 exercises/round, 20 reps/exercise, run a lap in between). Today, we cut it to ST350
Round 1: Merkins, Freddie Mercs, squats, burpees, run a lap
Round 2: Diamonds, flutters, alternating lunges, burpees, run a lap
Round 3: Wide arms, hello dolly’s, sumo squats, burpees, run a lap
Round 4: Staggered merkins (L/R), Rosalita’s, monkey humpers, burpees, run a lap
Round 5: Dips, pretzel crunch – stop here. We ran out of time.
Take one last Indian run around the loop and head back to the starting point.
End with the body destroyer ( lay on your back, breathe deeply, stare at the sky, and don’t talk)
COT
This is a pretty tough workout and everyone got after it today. The 20 burpees followed immediately by the run kept the heart rate up quite well. Sasquatch ran at a swift pace around the loop this morning. I left a sweat stain on the asphalt during the warm-up and Change Order’s shirt came off after round one. Yes, it was humid. Not a lot of mumble chatter today, but Sasquatch did manage some slightly sarcastic encouragement to the group during round 3 or 4 of the burpees. We were running a bit short on time so we avoided the 5th round of burpees. We may or may have had time. Or, perhaps the Q was gassed after round 4 and could not call out another round of 20 burpees (maybe). In any event, it was a great day at the Ranch and a privilege as always to lead such a fine group of men.
Announcements/Prayers/Praises
Read your newsletter! Need a Q for Guidance (CAH on May 26), also need Q’s for F3 Dads in June (Change Order)
Continued prayers for Badger and his family and for the Jennings family
Praises for Sasquatch’s sister graduating from college. Safe travels for the Sasquatch and Wegmans to NY this weekend.
It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.
Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.
Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
Partner up for Lazy Dora.
100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.
The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!