Where is Spring??

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18 Men showed up on a very chilly April morning. The pre-ruck was very well attended, and the ruck portion was being Q’ed by Olaf and there seemed to be several implements of torcher that were assembled for the rucking PAX to carry around.  5:15 came and the disclaimer was given(in spirit if not actually) and the entire group was challenged to begin thinking of prayers that needed to be shared at COT. No prayers for your neighbors sick cat, what do YOU need your brothers to know and pray for in your life?  With that the Ruckers were dismissed and the rest of us circled up for some COP.  SSH, IW, Squats, on your side for some hip flexing and strengthening – Jane Fonda – Leg Circles forward and reverse, back kicks.  All on your side 5 count then flip sides. Strong loose hips are key to injury prevention.  Mosey to lay out the cones for a 5 corner workout tour around the Golden Corral. 1st cone at the bottom of the hill(10 Bomb Jacks) Cone #2 at the top of the hill(20 LBC) Cone 3 around Auto Parts and Oil change(10 CDD) 4th cone at COT(15 Squats) Cone 5 at Dominos(15 Merkins) You vs You workout, you choose how fast you want to push it, how hard you want to work.  The PAX did awesome, everyone finished at least 4 full laps and a few did 4 plus, Mileage count was over 3 miles, pretty strong for a 45 minute boot camp.  Final mosey to COT

Announcements – Strawberry Fields, Guidance & CAH, Bonsai has Beyond next Tuesday at GC

Prayers & Praises – Continued prayers for Badger – Prayers for patience and wisdom with young kids(especially boys), Prayers for healing for the young kids in our community growing up in dysfunctional or non-existent homes, prayers for patience and energy to continue dealing with the racial injustices that many of us don’t want to admit exist.  I appreciated the hearts of the men who shared this morning, and challenge the PAX to press into being vulnerable with our real struggles and needs so that we can properly car for each other.

 

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Hive: Ears to hear

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Tesh asked YHC to Q after a last-minute cancellation by one with well-quaffed hair. Eager to Q a Kettlebell workout for the first time, I gladly accepted.

Disclaimer directly into the warmup

SSH x13
Moroccan Nightclubs x13
Toy Soldier x13
Moroccan Nightclubs x13
Windmill x13

Mosey around the parking lot

Thang:

13 Kettlebell Swings each time alternating with Merkins
Merkins in decreasing reps 13, 12, 11…3, 2, 13
Finish with a bonus of 13 Kettlebell Swings

Mosey around the parking lot

Decreasing Reps of 17, 13, 11 each of:
KB Squats
KB Side Lunges
KB Reverse Lunges

Round of stretching to balance the leg/hip work with pigeon lunge into swan pose – below is a stock pic to prove to Flash that YHC didn’t just make it up.IMG_8030

Back for some Mary (all with the kettlebell):
Flutters x13
American Hammers x13
LBC x13
American Hammers x11

COT

NMM:

Discussed how in my work as a music professor I strive to give students the ears to hear (Matthew 13:16), and how that is my prayer for myself in all aspects of life. The ears to hear those who need help, ears to hear my M, ears to hear my kids when they need me, ears to hear the Lord when God calls, etc.

Below is a quick shot of the wenkie. Due to the quick turn around I formulated this one while in rehearsal of the Britten War Requiem (I was tacet on the 5th movement.) Also this reminds me that I need to order more Revolution from Pet Meds . . .

Thanks to Tesh for asking. Although some PAX were lamenting that I didn’t go with my original plan of counting down the Kettlebell Swings instead we kept them at 13 each. It was Friday the 13th after all . . . . and that got me thinking about prime numbers.

Welcome FNG: Mouse Trap

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Worthy Crew @ Block Party

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18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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Alcatraz Custom Q

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Two Q’s and One PAX for an hour of fun.

Three of the Alcatraz faithful gathered in the gloom with Change Order and YHC at the helm.

A quick disclaimer was all that was needed before a quick mosey around the park.

Circle Up for Warm Up:

SSH, Merkins, Imperial Walkers, Windmills, etc.

Mosey to the wall for alternating exercises.

Wall Sit while partner(s) perform exercise, the flip-flop.

  • Bear Crawl to Second Base and mosey back, Crab Walk to second base and mosey back, Frog Jump to second base and mosey back.
  • Rinse and repeat.

Exercise while partner(s) run(s) over the fence to the top of the hill.

  • LBC’s, Sit-ups, Rosalitas, Grave Diggers
  • Rinse and Repeat

Static Stretching (hamstrings, and IT band) I can’t really explain it!

Head to the back of the dugout for some step-ups and dips (20 each).

And to the bottom of the big hill for a Dora 1-2-3. 100 Merkins, 200 Bomb Jacks, 300 Squats, while alternating running to the crosswalk sign half-way up the hill.  I will admit to an Audible on the running portion of this exercise after about 5 trips up the hill, with a shift to a similar distance and about 1/3 the vertical climb heading in the other direction.

Dora complete, we headed back to the ball field for 4 minutes of Mary.

COT

Prayers for those suffering from both chronic and acute illness.

Thankful for F3 and our many blessings.

 

As always, it is an honor to have the opportunity to lead.

Smuggler

 

 

 

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Cannoli Run 5-19-18 ft Speed For Need

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Twister and Bolt invite you the Cannoli Run (5k and 1 mile Family Walk) on Saturday, May 19, 2018! It is a fun family event and come out to be part of the Speed For Need teams! Vuvuzuela’s son Luka is one of our Track Commanders!

The Cannoli Run leads into the St. Philip Neri Italian Festival and we hope to have great attendance from the PAX and family again this year.

UPDATE 5-15: Celebrity F3 Runner is Rock Hill’s own Burgundy, Lucas McFadden of CN2! Watch him work his magic mingling and running with the crowd!

UPDATE 5-15: The ruckers will begin at the start of the race 9:00 am.  However, the F3-led prerace, family workout is at 8:15 am. Register online this week and arrive by 8:00 am.

UPDATE 5-14: Read the Speed For Need preblast. http://f3southcharlotte.com/2018/05/13/preblast-speed-for-need-st-philip-neri-cannoli-run-5k/

UPDATE 5-11: PAX #’s are a little low as of 5-11 compared to previous years. Get the family signed up!

UPDATE 5-9: We have secured a second Track Commander.

UPDATE 5-5: Speed For Need event Q is Scabby (Rick Gambs, (7zero4) 301-four900). We have 2 chairs in the run. FiA will also be part of our SFN pushing teams.

UPDATE 5-4: Ruck Division has been created led by Q Cornhole (John Ponder (eight03) 230-two002). 

UPDATE 5-2: We are proud to announce that Speed For Need is the charity for the Cannoli Run this year and a portion of race proceeds will go directly to Speed For Need! Help the cause with your registration!

The actual race is a one mile loop passing the festival/start-finish line 3 times (5k), great for observers…and also to stop at the cannoli tables to eat your 3 cannoli’s, if you so choose! Age group awards and King/Queen Cannoli to fastest male/female eating 3 cannolis. Team awards include fastest male and female team, most creative/enthusiastic team (youth and adult) and largest team.

Below is schedule. 

  • 7:30 am Speed For Need setup. SFN Q is Scabby 
  • 8:00 am  F3 PAX and family arrive.  Ruck Q is Cornhole.
  • 8:15-8:45 am  F3 Family Bootcamp Workout. CakeBoss is Q.
  • 8:45-8:55 am Pre-race stretch led by Barre3 of Fort Mill.
  • 8:55 am – Pre-race prayer and move into race positions.
  • 9:00 am 5k Start (SFN leading out, 5k, then walkers)
  • 10:00 am Age group awards and prize drawing
  • 10:30 am Kids 100 Yard Dash
  • After…the SPN Italian Festival!!!

More details:

Ruck: Ruckers will start at normal starting time but arrive by 8:00 am please. Ruckers need to be registered in the race. Cornhole on ruck Q.

Speed For Need: It is awesome we have SFN this year! VuVuzuela’s 2.0 Luca is our first Track Commander. We have secured a 2nd Track Commander.

Family Workout:  CakeBoss, etc, will lead the family pre-workout at starting at 8:15 am. Great EH opportunity and to advertise F3 to the Cannoli crowd,

Pre-race stretch: The prerace stretch from 8:45 am to 8:55 am has been given to one of the festival sponsors, Barre3 of Fort Mill.

Visit the website and get registered! www.SPNCannoliRun.com

Aye!

Twister, (9one8) 671-03zero9

Bolt, (803) 415-1946, thenewpauko@hotmail.com

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Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

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I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

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Old School Beat Down at The Fort

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23 Pax joined YHC and Old Bay for Day 12 of 12 for Ass Kick’n April.  Lazy site Q saw The Fort on the calendar and volun-told YHC to Q.  Agreed and Old Bay made a plan to bring back the pain old school style.

The Thang:

Run around WEP, circle up for COP:

SSH X 50, Imperial Walker X 20, Hillbilly Walker X 20, Windmill X 10, Squat X 20, Plan Jacks X 20, Sumo Squat X 20, Merkins X 10, Lunges X 20, Mak tar Jai X 20

Mosey to the hill for a Jacob’s Ladder:  1-7 – Burpees up top, Squats at bottom

Quick Ab Lab with slow and fast Freddy Mercury X 20

Hand over to Old Bay

Run to parking lot and get a Coupon made of wood or a fire hose!

Drill bits with a deconstructed burpee – 10 Bomb Jacks, 10 Thrust Outs, 10 Merkins

Rinse and repeat for 6 drill bits – with the damn coupons

Head up the back hill to upper soccer fields – with the damn coupons

Wind sprints with partner – add an exercise to each sprint and with the damn coupon – 4 cones with a myriad of painful stuff to do with the damn coupon

Back to COT

Great to be back for a Saturday workout at WEP! What a spectacular place to have here in Fort Mill.

Funhouse

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Diamond at the Deep

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I’m a little late posting this so I may be a little fuzzy on some of the descriptions, but here it goes…

We had 10 on a wet and somewhat rainy morning at The Deep.  It was good to see Cakeboss and Funhouse supporting Lake Wylie during their Ass Kickin’ April and we also had a couple of out-of-the-area guys Squirt and Ma Bell.  Ma Bell was 68 and was an inspiration to us all.

Speaking of inspiration, I took the family on vacation the week prior to this workout and needed a little last minute help to come up with some ideas.  Lucky for us all I stumbled across a Cha Ching backblast from the Abyss that looked pretty nasty so I’d like to give credit where it’s due.  I also don’t want to take full responsibility for all the suck we endured during this workout, there was a lot of it.

Warm-A-Rama

Even though its a PITA to load up a bunch of cinderblocks into your vehicle before the workout, it always makes it worth it when everyone sighs as soon as you open your trunk/tailgate.  So we all grabbed a cindy and carried it to our warm-up location.

No blocks required for the warm-up, but I went with random numbers of the below exercises (usually favoring more).  It keeps everyone guessing and is kinda like a guilty pleasure of mine because I usually do extra when people “think” I’m going to be done.

  • SSH
  • MNC
  • Windmill
  • Cotton/Cherry Picker
  • Low Slow Squat
  • Peter Parker
  • Parker Peter
  • Plank Jack

The Thang

We started with some Tabada’s.  Cha Ching recommended this great app called “Seconds” so I grabbed it and set it up the night prior.  I disappointingly couldn’t get the music to work, but I’ll fix that next time…

We had 1 minute to do the following x 5 sets with a small 12 second break between sets.  When all 5 sets were finished, there was a 20 second break and the next 5 sets started (12 seconds between sets)

1st Set

  • 50 Seal Jacks
  • 10 Merkins

2nd Set

  • 15 Merkins
  • 5 Burpees

I actually started thinking we would do 40 Seal Jacks and 10 Merkins, but the gang finished up with like 15 seconds to spare after the first set (and that was before the 12 second break between sets).  I couldn’t have that, so 50/10 for the next 4 sets…

So we ended up doing 240 Seal Jacks 25 Burpees, and 125 Merkins.  Ouch.

Now lets grabbed those blocks! We carried them a little further up the parking lot to the football field.  Sadly, the gate wasn’t opened.  I wasn’t about to have us all walk across the street to the other football field so I decided that we all needed to jump the fence.

1st exercise was “Bear and Block” which is exactly what it sounds like.  We all got in bear crawl position and kept the block between our feet.  We then pulled the block up to/past our head and bear crawled until the block was between our feet again.  Rinse and repeat until we covered the width of the football field.  I heard a lot of grumbles from the crowd so I was going to Omaha and have us throw the blocks back to the start point, but we were then worried about the damage to the field (rightfully so) so I Omaha’d the Omaha back to the original idea.  We were going to crawl back the way we came.  If there is a lesson learned here it’s that we shouldn’t complain.  I made everyone do 25 CDD’s when we got back to the start line.

2nd exercise, find a parter.  Partner A carries both cinderblocks the width (and back) of the football field while Partner B does squats, then vice-versa.

For the 3rd and what turned out to be final set of exercises, we played Catch Me If You Can with our partner.  We lined up so we were now traversing the length of the field instead of the width.

This is where my memory really starts to get fuzzy.  I started making this stuff up from here on out picking and doing whatever felt like it would be the worst at the time.  The numbers are lacking and I don’t remember all of the exercises, but hopefully I’ll pass enough along that you get the general idea.

I remember the 1st one.  Partner A did 20 LBC’s while Partner B NUR’d.  When Partner A finished he would chase down and tag his partner and then they would both do 50 more LBC’s together and then Broad Jump back to the finish line.  We then repeated this formula 5 more times (6 chase downs in all) mixing in ridiculous numbers of exercises and making our way back to the starting line in painful ways.

Here are the ways we made it back to the starting line:

  1. Wheelbarrow Walk
  2. Crawl Bear
  3. Crab Walk
  4. Lt. Dan
  5. Sprint
  6. Broad Jump

Some of the exercises that we did, either wile your Partner was NUR’ing or together included:

  • Squat Jumps
  • Lunges
  • Merkins
  • Diamond Merkins
  • CDD
  • American Hammers
  • Flutters
  • LBC’s
  • Burpees
  • Plank Jacks
  • and more…

Luckily time was running low and we couldn’t get to the next exercise.  Now we’ll never know how amazing Block Webbs would have felt after most of us could already not lift our arms past our shoulders.  We still had to get overcome the fence and make it back to CoT.  This time we decided to (poorly) build some steps with the cinderblocks to make it easier to get across.  It was pretty comical but we did it.

CoT

Consisted of the usually announcement, praises, and prayers.  I wish I could remember more, but as always, we continue to pray for others and put ourselves 3rd. F3 is an amazing thing, I am humbled to be a part of it and continue to pray that others will be led to it.

I apologize for less than stellar recollection of the workout and CoT.  I’ll do a better job of jotting it down somewhere post workout.  Some said it was the toughest workout they had in years, some couldn’t post on Monday because of how badly they still hurt, but there is no arguing we all got stronger and better on this day.

Until next time…

Flux

 

 

 

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Unrealistic Expectations at BEYOND

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We’ve all ages and abilities come to BEYOND since launching in January and while there have been some struggles along the way, I think the feeling is unanimous; we’re getting pushed physically and being challenged mentally, emotionally and spiritually. For those that are upcoming Q’s, the hardest part seems to be how to deliver a meaningful message and a good down inside of 45mins.

Well, it was now my time to pick the topic for the latest rendition. The launch was set for Varsity (NaFO) and the topic was one I’ve dealt with for years but didn’t know it was a problem until the last few weeks. You see, it wasn’t until some adversity and personal challenges that I realized my trends or perhaps more importantly, my tendencies. So what happens? I have these expectations of what I need to be and who I need to be which are of course, often times unrealistically high. When I fall short, which happens more often than not; I feel like I don’t measure up and reside on the line boarding failure. It’s a vicious cycle that leads to me being a less-than-desirable person to be around.

After the welcoming of a zealous FNG (Abscess) who was EH’d by Mr. FNG himself, Ginsu, I took a minute to walk through the disclaimer, what BEYOND is all about followed by the F3 CREDO: Leave no man behind and leave no man where we found him. This was done for me years ago and it is my promise to make every effort to pass it on. We then took off for a short mosey through the lot and circled up:

Plank Jacks x 10

Ski Abs x 10

Carolina Dry Docks x 10

Squat Calf Raises x 10

Forward Arm Circles x 10

Reverse Arm Circles x 10

Mak Tar Jahs x 10

This is where I let the PAX rest for a few minutes as I walked through my above challenges and what it turns into. It was also a good time to talk about how this life is not meant to be walked alone; queue the WHETSTONE relaunch coming up this Saturday 4/21. The feeling this leads to is what Scripture explains in Luke 22:31 where Jesus says, “Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat.” These last few years have been a test, almost a sifting process that I have now begun to realize.

What we also realized was the neatly placed cones 50 yards apart in the parking lot. With all 20 of us lined up on one side, we sprinted to the other end and back at the following levels of effort:

50%, 100%, 100%, 100%, 25%

Mosey to the pull-up bars where 1/2 the PAX did 20 pull-ups (1 for each man that posted) while the other 1/2 did ankle grabs with their legs straight up against the wall. Each man cycled through 2 sets of each exercise and we made our way out to the adjacent roadway for:

4×4’s: Drop to a plank, 4 merkins, 4 full mountain climbers, jump up = 1 set. We did 10 sets.

With PAX on opposite sides of the road, we dropped to a plank with our hands in the road and our feet on the curb. We plank-walked down the hill about 25 yards to the cone then bear crawled back to the start. We switched sides and did it again, this time about 20yds down and bear crawled up.

It was now time for the ATM’s:

(10) 4ct Alternating shoulder taps

(10) Tempo Merkins: 3ct down and 1ct up

(10) Fast Merkins

We did 3 sets of this.

We then moseyed back to the cones for another sprint series that looked like this:

100%, 100%, 50%, 100%, 25%.

COT for a reminder of Whetstone and our FNG naming.

Loved every minute of it and thanks for the platform to share a piece of my story. I hope you learned a little tidbit and that I fulfilled my promise to not leave you where we found you.

Until Next Time,

Maximus

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Another day in Paradise

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It was Another Beautiful Day in Paradise. Mid-afternoon, 80 degrees. Perfect.

I was the first PAX to arrive at the AO. I scouted the area (My VQ for G-FIT) and start walking back to what I believe is the gathering spot. In the distance, I see two young PAX.

Young PAX (as he approaches me):  Is there a workout today?

YHC: Yes.

Young PAX: F3 (he yells)!

YHC: For sure! (I felt more than welcome to be among these young PAX).

Disclaimer, disclaimed.

The Thang:

COP –

+Lap around the basket ball court

+10 SSH

+10 high knees

+3 set of 10 Merkins

+10 big boy sit-ups

+10 Marocoon night clubs

+10 baby arm circles

+10 over head claps

+5 burpees

+10 mountain climbers

+20 merkins

+lap around the basketball court

I took the first couple of exercises and then invited (rotating clockwise) the young PAX to join me in the middle of the circle and call the next exercise. It was neat to see how eager they were to join YHC in the middle and lead the PAX. The COP lasted 30 minutes. We got some drinks and a snack, played some frisbee, basketball, and soccer. Again, it was a Beautiful Day in Paradise – perfect for a Saturday afternoon.

NMM:

I once mentored a pre-teen through the non-profit: Big Brothers, Big Sisters. Through this program, I learned how important it is for youth to have positive role models in their lives (especially young mem, as there is seemingly a shortage of positive male role models). And I’ve seen how being there for a youth can make a huge difference in their lives.

It didn’t take much to big a “Big”. YHC was simply someone that showed an interest in my “Little”. It was being someone the Little could look up to and envision themselves someday being. The most difficult part of being a Big (in YHC’s opinion) was making the time. Having said this, every minute I spent with my Little, I truly enjoyed. Without a question, Ruben (my Little), added so much to my life. It was an unexpected pleasure. I felt the same way about being among the PAX at G-FIT.

The best part of today was the COT. When I asked for prayers/praises, two of the young PAX raised their hands to pray. You could tell they love Jesus. It was a beautiful sight.

Thank you Decon for getting me on the Q list. Can’t wait for the next one! And thank you F3 PAX, you are all true HIMS!

Aye.

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