The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Not a lot of Running, He Says…

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YHC started off a muggy morning disclaimer proclaiming that we would not be doing a lot of distance-running, which was interpreted by the PAX as we would not be doing a lot of distance, running or for some of those more hopeful, that we would not be running at all. False, although strength was the focus some running (1.7miles) was built in.

Warm-Up

  • Quick mosey around the lot
  • Circle up w/ Bells for:
    • 10 Swings
    • 20sec Around the World, reverse direction for 20sec
    • 20sec Figure  8’s, 20sec reverse direction

The KB Thang

  • KB Strength Movement/Suicide Combo – PAX would perform reps of called KB movement followed by a suicide in the parking lot. After each round of KB/Suicides, PAX advance forward 1 parking lot line, decreasing the distance of suicides. Called KB movements in order to the best of my memory:
    1. KB Swings x20
    2. Goblet Squats x10
    3. American (Overhead) Swings x10
    4. Shoulder Press (Right) x10
    5. Shoulder Press (Left) x10
    6. Bent-over Rows x20 (10x each side)
    7. Clean and Press x10 (5x each side)
  • Tabata Round
    • 20sec on, 10 sec off for 8 sets, alternating KB Swings and Bombjacks
  • Gauntlet
    • Perform all  exercises and reps from the KB Strength Movement/Suicide Combo  in succession. No suicide in between, but rather the 6inch Plank
  • The Closer
    • 10 KB Swings, 10 Burpees
    • 8 KB Swings, 8 Burpees
    • 6, 4, 2,

SWOLEskin

Nice work by a steeerong  and sweaty group this  beautiful muggy morning. Thanks to Polaroid for providing the tunes for this morning’s shred session, your speaker game is on point.  A lot of guys pushing hard this morning, from Skate or Die showing the speed on the suicides to Pinup finishing his final burpee set during COT. Way to get up and make your morning count.

Annoucements

  • Bolt takes the Tomahawk reigns next week
  • Check out Skate or Die on Twitter for an opportunity to win either a Ford Mustang or Jeep. Fundraiser by the Nation Ford HS Baseball team working to leave a legacy with new facilities for future classes.
  • Reach out to Assassin in regards to mowing the Life Center (if I’m wrong correct me in the comments section)  Weekly sign-up. Polaroid working to knock it out this week

Over & Out

-General

 

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12 for 12

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Nice humid and thick morning for a beatdown from YHC.

12 showed up 12 finished. Perfect number for some Dirty McDeuce

Warmup lap with Butt Kicks, High Knees, and Toy Soldiers. Circle up for some COP

SSH x 20
Windmills x 12
IW x 12
Mountain Climbers x 12
Peter Parkers x 12
Moroccan Night Clubs x 12
Overhead Claps x 12

Mosey over to the ROTC building for the Dirty McDeuce
Round 1 – 12 Squats (IC), 12 LBC’s (IC), 12 Pullups -run down the hill and back
Round 2 – 12 Sumo Squats (IC), 12 Rosalitas (IC), 12 Merkins – run the hill and back
Round 3 – 12 Monkey Humpers (IC), 12 Flutters (IC), 12 Toes to Bar – run the hill and back
Round 4 – 12 Lunges (IC), 12 Freddy Mercuries (IC), 12 Wide Arm Merkins – run the hill and back.

Mosey back down the hill to the elementary school for two round of People’s Donkey Balls. People Chair then 12 Donkey kicks, then Balls to the wall.

Mosey up towards the school gym entrance and the benches 3 rounds of:
12 Dips (IC)
12 Step ups each side
12 of an Ab exercise (IC)

Long lap Mosey back to the flag for a little Mary finishing with 12 Goofballs (IC) for Kielbasa.

COT and BOM

Moleskin
1. Short notice Q form Wegmans. Not sure who couldn’t make it but thankful for the opportunity to lead.
2. Yes, I can lead a workout and not make you do burpees. You can thanks Ginsu for that.

Shanks out (mic drop)

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Kettlebell Tabata + Weighted Indian Runs = Whole Lotta Pain

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Started off the morning by unloading some Kettlebells and Dumbbells of various weight onto the ground behind my trunk.  Weights ranged from 10-20 lbs.  Also, a 50 pound sandbag was dropped beside the weights… and, of course, a speaker to blare some heart-pumping music in the Gloom (c’mon peope, bring your music too!… *unless it’s Nickelback/Creed*).

Started off with a Mosey.

Circled up for Warm-O-Rama… 20 SSH, 10 Windmills, 10 Imp. Walker, 10 Hillbilly Walker… We’re warm.

The Thang:

Tabata time!  Everyone grabs 1 weight of their choosing and we complete 8 sets of one exercise.  AMRAP in 20 seconds, followed by 10 seconds of rest, again, X 8.  After completing the 8 sets, drop your weight, we pick up the 50lb sandbag, and indian run a distance away and back to our workout area.

Exercises completed were as followed:  Jack Press, Goblet Squat, One Arm Curl, Woodchop (reach up to side, bend turn to other side, lifting/lowering weight), and American Hammers.

End with COT, Name-O-Rama, and Announcements/Prayers.  Prayers for students/teachers on the first day of school and beyond.

Thanks Flux for the opportunity to lead!

 

*Side Note*- It’s Wednesday and my body still aches from this workout.  I must have done something right!

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Burpees, Bearcrawls, and Barf!

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A great crowd this morning at The Abyss.  We had a bunch of runners and a bunch of bootcampers and 1 FNG.  Those that stayed for the bootcamp probably wish the would have joined the runners, I know I did.  This workout was hard and we didn’t complete it, but there is always next time…

We started with the typical mosey to get the blood flowing a bit, we circled around the parking lot and did some shuffle steps, NUR, and back to mosey before circling up for warm-a-rama around the basketball hoops.  I decided prior that the warm-up was going to set the precedence for the workout (hard) and warm-up the muscles we’d be using a lot (shoulders, core, arms).

Warm-a-Rama

  • 10 Windmills
  • Elbow plank (called on random PAX for 10 counts, at least 2 rounds)
  • Back to regular plank – 10 Merkins
  • 9 Diamond Merkins (Q-Shame, I didn’t have one more in me)
  • Recover with 25 SSH IC
  • Back to Plank – 10 Peter Parkers
  • 10 Parker Peters
  • 6″ hold – Called on Random Pax for 10 counts (at least 2 rounds)
  • 25 Moroccan Nightclubs IC

We then moseyed to the grass hill for the next exercise.

For the first routine we paired up and started at the bottom of the hill on the sidewalk.  PAX A was to do Burpees while PAX B went backwards up the hill (NUR) and forwards down the hill x4.  After 4, we switched and PAX B continued the Burpees while PAX A ran backwards up/forwards down x4.  We did this until we reached 120 Burpees… a few of the PAX finished, most were over a 100 when I called it for time (I had another routine I wanted to get to).  Our Friendly New Guy thought this was a great time to splash merlot, so he did, but he kept on trucking right after.  He definitely brought the GRIT!

Congratulations and welcome Doubtfire! No better way to start F3, it’s all uphill from here!

We then took the short mosey to the paved hill the leads up to the rear gate to the school.  For the 2nd routine I brought back Paula Abduls, I’ve never done them on a hill so I thought that would be a nice (painful) new twist.  Paula’s aren’t really an exercise, its just a movement, 2 forward, 1 back, which is a nice metaphor on life.  Life isn’t a consistent line straight up, we all have setbacks, we all get knocked down, but it is how we respond to those set backs that contribute to our success.  We all know that through failure we become better, this is a nice way to build an exercise around that idea.  I didn’t have the energy to hammer that point home during the workout so I thought I would take the opportunity to point that out here.  In any case, back to the routine…

6 Cones were placed up the hill about 25 paces (50ft. or so) apart. We would always move in this order, 2 (cones) forward, 1 back until we reached the 6th cone and then we would work our way back. If you ever plan do this keep in mind cones will be hit multiple times depending on where they are placed, so plan accordingly.  Each cone had an exercise on it:

  1. True Americans x10 (hand release merkin & a plank jack =1)
  2. Donkey Kicks x10
  3. Squats x25 (this was meant to be a break)
  4. Crab Jacks (think plank jack, but in crab position) x10
  5. Diamond Merkins x10
  6. Absolution x10 – I haven’t done these before, but they will be back.  They were awesome and it was also a bit humorous watching the PAX get the coordination down for these.  It’s an 8-count exercise that goes a little something like this:
    • Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

Oh and I almost forgot to mention… we always went forward 2 by way of the Bear Crawl and backwards 1 by way of the Crawl Bear.  Brutal.

None of us made it back down, but we did all make it to the top, so I called it with about 5 minutes to spare to head back to CoT.

With only about 2 minutes left we did a couple of Ab exercises, I called LBC’s x 25 IC and called on Bones who did another 20-25 Flutters IC until we hit 6:00AM.

Announcements, praises, prayers

Read your newsletter!

Prayers for school teachers and our children as they head back to school.  Prayers for injured PAX and those with nagging injuries.

See ya’ll Monday at the Quagmire 🙂

-Flux

 

 

 

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Pre-Blast: September ’18 – Back to (Q) School

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Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

This is especially important this year as we push to expand the number of leaders in The Fort with our #218in18 FNG Campaign. We are encouraging SiteQs to schedule VQs throughout the remainder of this year. To support this effort, we need to make sure we provide the resources needed to these new leaders.

We’ll be launching Q School at Golden Corral (centrally located for everyone in the region) every Tuesday in September (4th, 11th, 18th, 25th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • September 4th – Q101 – CakeBoss + Longshanks
  • September 11th – Q101 – Senator Tressel + Bones
  • September 18th – Q101 & Q201 – Double D + Royale
  • September 25th – Q101 & Q201 – Pusher + Dark Helmet

This is a great opportunity to work together to continue to develop leaders across the Fort Mill/Indian Land/Lake Wiley area. Contact Ginsu or any of the Qs listed above with questions.

– Ginsu

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BB for Colosseum 8-21 – New Twist on a Classic WOD

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18 men joined YHC for a total of 19 for a late summer beatdown.

Mosey to back parking lot.

Warmup

  • 51 side straddle hops
  • 15 double count windmills
  • 20 double count mountain climbers
  • 20 double count

The Thang – LIGHTPOSTS!

  • Partner up & stay together
  • 10 lightposts, following workout at each, then hussle back to start
    • Round 1
      • 5 burpees
      • 5 hand release merkins
      • 5 jump squats
      • 5 big boy situps
    • Round 2
      • 5 burpees
      • 5 hand release diamond merkins
      • 5 jump squats
      • 5 big boy situps
  • plank and wait for six
  • 10 double count mac tar jais
  • reverse direction – 10 double count mac tar jais

Mosey back to COT

Announcements

  • #218in18
  • Invergence – Sept 21
  • Q School in Sept

Prayers

  • back to school
  • various med issues

– Ginsu

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Moderate? Is that french for ‘burpee’?

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With no inspiration hitting me at home, YHC decided to show up and see what the AO would speak to me today.  It was angry and made us do stupid things.

Mosey, warm up with burpee countdown between exercises.

Mosey down the hill to the playground at the elementary school where we counted off into groups and did round robins of swing crunches, LBC’s and mountain climbers twice.

Then over to the wall for some relaxing wall sits and a couple bttw.

Who doesn’t love running in circles?  Partnered up and while partner ran lap, 2nd Pax did LBC’s, WAM’s and CDD’s – flap jack at each lap.

Back over to the middle school hill for 10 bomb jacks, run up the long windy hill and 10 more at the top.

Fairly gassed at this point I heard the words ‘Jack Webb’ in the wind so we did that too.

Mosey for a close of Mary and COT.

As always, an honor to lead the men of F3.  Thanks for being there.

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Fire Ants Conquer the Iron Ruck Challenge

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I love the Fire Ant concept! Always a challenge for sure, pushes you to do more. When Spiderman put me on Q I knew what I wanted to do. It was not an original – I took a page from the Iron Pax challenge that has been going around lately. Week 2’s challenge was a beast. I had to work it into a ruck Q.

Great morning! 15 ruckers ready to roll……

We did not roll far. Super tough long ruck about 100 yards to one side of the Teeter parking lot where I wanted us to leave our sweat marks. Circled up for COP:

  • SSH x 20
  • WM x 20
  • IW x 10
  • HW x 10
  • MNC x 20

Then on to the main event. The Iron Ruck Challenge!

  • 5 sets of exercises, each done for 7 minutes AMRAP
  • Each exercise was using your ruck – note they were ALL weighted at least 35lbs, some had more
  • After 20 reps of an exercise, run about 25 yards and back
  • Continue, rinse and repeat exercise/run until 7 minutes are up
  • That completes one set
  • Rest for 1 minute
  • Move on to next set

Exercise sets were:
1. Thrusters
2. Curls
3. Flutters w Press (count on the press up)
4. Swings
5. Man Makers

Everything single count. Used a Tabata timer ap and speaker to keep things moving, audible time changes.

Folks complained about lack of music or a playlist of songs on my phone. I did not bring my boom box either. Hey, I am old – 2 years from 50. Got no time for tinker toys. It’s Pandora, Sirius XM, the radio, or nothing right now. Besides, when you have such epic mumblechatter like we had this morning, who needs music! Also – Cadre ain’t gonna play music while he is whuppin up on us. I’m trying to get my mind ready for that.

Not much talking from the Q. Too busy grunting, groaning, and being winded to talk between sets. Help make your kid’s minds as sharp as they can be is the only words I gave advice on. The kick-arse group of mean mother ruckers there this morning really ground through this. No mods. Good form. A lot of team encouragement and support. Grinded it out to the very end. Everyone ended up doing at least 80-100 of each exercise. Good livin!

Thanks Spiderman for the opportunity to lead. Excellent job by all the PAX there.

-NASA

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Prayer Convergence for FMSD

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Matthew 18:20  For where two or three gather in my name, there am I with them.”

Calling All PAX of Fort Mill to step up and live out the 3rd F that is the “Dynamite” of F3. What better way to start off the school year than to go to the schools, physically go, and pray?!?  Most of us have children that attend these schools, neighbors, friends and family that work at these schools and some of the PAX work in these schools. Regardless of how we are connected to them, we are all impacted by what happens in these schools and this is a chance for us to live out what we are called to do.

What: The Fort PAX (at least 2, preferably 3 or more at each location!) converging at every school in the FMSD, to pray for the school leadership, every employee of the school, students, the safety of the school, etc.

When: Sunday, August 26th,  6:00PM

How (do I get involved):  Click the SignUp Genius below! Pick a school, grab a few fellow PAX and show up, ready to pray. We will post some details about format.  Post the number of PAX and where you posted with the hashtag #F3TheFortPrays4FMSD when you are done.

Why: Evil looks for every opportunity to cause chaos in schools.  We pray, in the name of Jesus, to keep any and all evil from these schools, administrators, teachers, children and families. We pray that God uses the believers in these school to be a light unto those that do not know him (students and adults alike).

We realize this is week after school started, but sometimes “better late than never” applies.

https://www.signupgenius.com/go/10c0e4da9a72ea6fa7-prayer

 

I was inspired by First Baptist North Spartanburg.  If you go to the (approx) 16 minute mark of the video below, you will see Pastor Mike Hamlet as he leads his church members through this entire process.  While we plan to lay out some specifics around the prayers, we will not have this type of set-up. This is for our reference.

 

 

Contact Beacon for questions. Aye!

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