The Fort – Choosing to Get Better

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This Q started out marvelously with Nomad welcoming Bubba Gump to his first workout.  Apparently this must have been his first in a while, because he wasn’t in the database to tag him in the PAX…  Nomad wrote up the workout and then emailed it to me because he is now on a retreat for church trying to corral high school boys.  Prayers for Nomad.

Here is what he wrote:

Another hot and sticky morning at The Fort. Many had the freedom to choose, and 18 PAX chose to post and get better

Q: Nomad

Still the Novice Q, YNC referenced the weinke often was checked multiple times. Mumblechatter of more stretching needed, attempts at messing up the count were heard. Pain was endured.

Warm-up: String of Pearls
Jog – 0.6mi around WEP
SSH x20
Windmill x15
Squats x 15

Moroccan Night Club x25
World War 1 Sit-ups – 15 OYO
Railroad Tracks – 2 lines of 9 x2 rounds

Fishstick’s Ladder up the hill by COT
UP – Exercise 1 x10, Exercise 2 x 5
Down – Recover jog
Bearcrawl/Merkin
Lunge/Squat
Backwards Crabwalk/LBC (10)
Bearcrawl/Carolina Dry Dock
Partner wheelbarrow Up once for each partner

Q: Tesh

Tesh took over, and jealous comments of shoulders and abs were spoken of Tesh. Pain was dispensed.

Wall shoulder dips
Mosey
Partner up
Oblique box jumps x25 each side
LBC x25
Shoulder tap x15 – balls, merkin, plank
Line up – lunge hold – jailbreak
Merkin typewriter x10
Al gore (tree hug)
Arm lifts
Calf lifts
Mosey
Partner
Oblique box jumps x25 each side
LBC x25
Crunches 4-points (both knees) x15
Shoulder tap x10- balls, merkin, plank

Prayers and Praises
Flat tire’s Mom
Nomad Gauntlet youth group with church
Red eye – New York mission field
Pusher – marriages

Mumblechatter
Bubba Gump returns from injury (actually was scheduled to Q)
Tesh’s shoulders and abs in a tanktop
Pusher talking USC attendance vs Clemson expectations

I enjoyed all the flack I got, keep up the chatter.  I hope everyone else enjoyed the typewriter merkins, oblique box jumps, and wall dips.  Cause I know I did.

T-claps to Nomad for under-promising and over-delivering!

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Laces In and Laces Out: Back together Again!!

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Long time ago…..in a different AO……Laces Out and Laces In were together. Today we could say that again. Its like meatballs and spaghetti or hot dogs and hamburgers…..its just natural!!

So the Laces out clan arrive at 0500 and take off running to Baxter like the fools they are. Hills and cars and danger Will Robinson!! But they all made it back safely and met us Laces IN  crowd at COT. No water melon ….losers!! haha

Laces In we did a little tour of the High School, with some 4 corners and some other pain stops along the way. There is a ton of potential and no Rosalita calling the 5.0 anymore. If we bother anyone out here, they better join the PAX as they have no other reason to be out there at 0 dark 30.

Great PAX and awesome times. Be sure to post to Laces In/Out and bring an FNG!

Cake Boss Out!

 

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Block Party – Q School With Double D and Cake Boss

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15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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The Yard – Getting Hazy, Hot and Humid while getting better!

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18 Men came to The Yard and it was crazy Hot

YHC did short mosey to COP

We did some stuff with the Dice of Pain and got loose

We then moseyed to the playground and found a whole new area that looked like fun, so we did some dips and swing crunches

Moseyed back around the school and did some wall sit and shoulder presses

We ran through the jungle gym to have some fun, while PAX were planking.

At this point we were dripping wet. IT was a soppy mess out there.

Mosey to the long drive and good news was we were in the shade

we hit every light pole all the way down doing the exercises on the ground and did same all the way back. Ran over the normal 7:50 mark but everyone was cool with it.

Mosey to COT and did a couple ab exercises then namarama.

The PAX finished strong in the muggy heat.

Our man Gilligan wanted to take off, but a couple of HIMs, Freon and Old Bay hung with the man and he finished. Gilligan shared with us that he is not the most fit guy but wants fellowship. We prayed for Gilligan, who in own words is not spiritual, and said we all have been there. We all need fellowship and we are trying to figure this life out together. I know I’m better today because of the PAX and that is why we need to continue to EH and help more guys realize what they are missing. #morethanaworkout

Cake Boss out!

 

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More pass the dutchie

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10 at Armory this morning got better.

The thang:

Warmup
Windmills
Imperial Walkers
Sumo Squats
Good Morning Stretch

Lap, then back for:

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs large loop with Bell
Partner 2 runs opposite direction, meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

We circled up for a round of pass the dutchie, Tesh’s invention and always the growls from handling his and Peabody’s bells.

Lunge with bell to parking lot, take a lap, lunge back to wall for a quick round of LBC’s  and Protractors.

Big ending with big ups to Sasquatch on the news of a boy due in January (and soon to be Uncle Wegmans.) Continued prayers for Smithers F-I-L.

Always a pleasure —- Assassin ——-

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Three of us for a nice 4:40 pre run      (birdcage,pinup &a sauerkraut)

Its Monday so I tried to do somewhat of a moderate workout but for darkhelmets 35lb bell it didn’t seem too moderate.

We started with a nice mosey around the parking lot with the bells in hand, than we circles up for some  side straddle hops, imperial walkers, merkins and some lbcs. I would be lying if I said my counting was on point this morning lol. After lots of laughing at myself! The warm up is over

workout followed…  6 cones in the parking lot each with a workout, in between each workout we ran one lap around the cones and so on.

1st cone: 10 left hand on the bell merkins /10 right hand on the bell merkins

run a lap

2nd cone: 25 lbcs with the bell

run a lap

3rd cone: 20 kb swings

run a lap

4th cone: 20 squats with the kb

run a lap

5th cone: 20 skull crushers

run a lap

6th cone: 10 left arm curls/10right arm curls

run a lap

repeat 3xs

two minutes til cot group lead abs workout

darkhelmet took us out in prayer.

Great job everyone…

 

 

 

 

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Escalating in difficulting

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For this workout, YHC borrowed heavily from a my Q while on vacation at Ocean Isle the week before.  As we often do in F3, however, it was made more difficult this time.  The focus for this workout was to remind ourselves that we can always dig deeper.  It was fast paced and after completing something that seemed difficult we moved onto something that sounded even more horrible.  Each PAX dug deep and crushed it.

Warm up:

  • Mosey lap around the parking lot
  • SSH X35
  • Merkin X 15
  • Mountain Climber X10
  • Windmill X10
  • Imperial Walker X10

The Thang:

Merkin Suicide

Line up on the line in front of Harris Teeter.  The parking lot has four small islands between Harris Teeter and Fort Mill BBQ.  5 Merkins on the line, then run to the first island, 5 merkins, run back to the start, for 5 merkins.  Then run to the first island again for 5 merkins, continue to the second island for 5 merkins, head back towards HT but stop at the first island again for 5 merkins.

With the suicide run and the requirement to stop for 5 merkins anytime you passed the island that was a total of 65 merkins broken up by a fair amount of running.

Dora 1,2,3

Partner up to complete a series of exercises together with your partner.

Partner 1 would complete the exercise while partner 2 would run the full length of the parking lot.

  • Bomb Jacks X100
  • Squats X200
  • Shoulder Taps X300 counting only the tap on the right shoulder

Partner Burpee Plank

Partner 1 would hold an elbow plank while partner 2 completed burpees.  After each burpee partner 2 will jump over their partner in the plank position.  This was completed in a ladder with one partner completing 10 burpees, switch for the other partner to complete 10 burpees.  Descend in number until complete.  10, 8. 6. 4. 2, Done.

Announcements:

This BB is late posting.  Announcements are outdated.

Thank you Decibel for the opportunity!

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Sharknado Strikes The Poopdeck

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I always tell folk that the Poopdeck is the best AO around; It showcases amazing views, is expansive, has some gnarly asphalt for merkins and MARY, and always has a breeze coming off of the lake.  However, this morning, 6 PAX faced an impeccable storm generated by the F3Lake Norman crew with Burner and Olive (Tclaps to you guys!!).  After a brief intro and disclaimer, we moseyed:

COP:

20 SSH IC

20 Imperial Walkers IC

20 Hillbilly Walkers IC

10 Windmills IC

10 Cherry Pickers IC

30 MNC IC

Mosey to Waterfront

The Thang:

“Sharknado” – brought to us by Burner, via Olive at a mean, July 4th beatdown at the Warthog @F3GrandStrand

After remembering how glorious Sharknado is, it was described and commenced

15 Burpees OYO

run a lap around the waterfront parking lot – a little over .15 mile

20 diamond merkins

run a lap around the waterfront parking lot – a little over .15 mile

20 big boy situps

run a lap around the waterfront parking lot – a little over .15 mile

20 wide arm merkins

run a lap around the waterfront parking lot – a little over .15 mile

20 scorpion dry docks

Rinse and Repeat, aiming for 5 cycles.  I believe that Wildthing described it as “hateful.”  Due diligence had been achieved.

At 10 til, we circled up for some MARY  right on the waterfront as the sun was rising:

Flutters

X’s and O’s

Freddie Mercury’s

Box Cutters

Mosey back to COT

Great push by all PAX!  I also appreciate you’s guy’s support!

Announcements:

If in need of retiring a flag, take it to your local American Legion Post.

Ragnar coming up, as is a Delta Ruck event

CAH is doing great work even with the move in time.  Always looking for continued support.

Prayer

I appreciate the opportunity to lead.  F3 has given me so much in a short amount of time (5 months in), and I continually look to give back however possible.  See you in the gloom.

Droppin’ the bass,

Flea

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Fun filled morning at The Deep

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I have to admit I was excited to get the invitation from Royal to come out to the Deep and Q.  This gave me the opportunity to visit another AO and share the Bonsai Tree which deep down all Pax have a love hate relationship when they hear me call that exercise.

So I started out the workout with the typical F3 disclaimer, but really reinforced the part about pay attention to your body because it was already extremely warm and very humid.  Last thing I want is for someone to have a heat stroke.

After that bit of a warning we moseyed over to the track and football field for a little warmup and quickly I realized I left my wienkie at home so I had to try and remember everything I had planned.

Warmup:
SSH
Hilly Billy Walker
Merkins
…honestly I can’t remember if there was anything else

The Thang:
We started out with the first half of the Merkin mile and for the merkin count we did (9 merkins and 6 merkins) for laps 1 and 2.  The way this works is you do 9 merkins at the begging of the lap and then at the opposite corner you do 9 again.  Then on lap 2 you do 6.

After everyone completed 2 laps we moved over to the middle of the field and luckily there were flags placed out on the field 3 in a row going across the field and a series of about 8 rows (NOT BY THE Q) so we used them to do the following:

Start on one side an do a cross country skier action and you work side ways toward the first flag and then bear crawl to the next flag.  One you reach the end of that row jog up to the next row.

Row 2: Hop down the line moving feet apart and back together working down the line to the flag.  Repeat bear crawl until the end

Row 3:  Ski hop down to flag, repeat bear crawl

Row 4:  Face toward goal post with feet together and hop to the right toward flag, repeat bear crawl

Row 5: Face left and repeat same as #4.

Rinse and repeat back up the field

After completing this series of exercises we moved over to the track and did LBCs and flutters so I could catch my breath before the completing the merkin mile.

Complete merkin mile with merkin counts of 3 and 1

Move back over to the field where we partnered up and did the following:

Partner 1 put exercise band around waist and Partner 2 held band with resistance as #1 broad jumped to next row of flags.  Then partners performed 5 rounds of the Bonsai Tree each.  Rinse and repeat for Partner 2

Next Partner 1 has band around waist and with resistance from P2 runs to the second row of flags (approx 30 yds).  Then P1 and P2 take turns doing hamstring curls.  Rinse and repeat going back.

At this time the sun was starting to peak over the trees and it was time to head back to the truck for some coupons (aka cinder blocks) and grab some water.

After grabbing the blocks we started with over head carry as we worked our way around the school stopping to do various exercises such as chest press, LBC, upright rows, wall sits.  However Olaf decided to bring his poppers with him and thew one toward the Q while on my six so we had to stop and do burpees for his shenanigans.  After several exercises we would continue make the loop around the school with overhead carry while moving.  We also stopped for balls to the wall and burpee box jumps (do a burpee and then jump on top of cinder block then jump to other side of block and do another burpee (repeat 5 times).

After completing the loop we ended back up at COT just in time and maybe a minute or two more of extra credit.

Lots of prayer request where thrown out for Pax and families including Lutekfisk mother, Cornerstone’s 2.0, jobs and 2.0s and Ms.

Gentlemen it was an honor to be invited to Q and lead a bunch of #Hims.  Thanks to the fellow Fort Mill (Lake Ridge) pax for coming out and thanks to Lake Wylie pax for showing as well.  This is a great AO and I encourage others to go out and check this place out.

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Freedom to Choose

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The Thang

Mosey to “big parking lot” of St. John’s United Methodist for stretching, focusing on back, hips and glutes.

Mosey to “front/side lot” of St. John’s United Methodist for warm-up

Windmills x 10
SSH x 10
Imperial Walkers x 10
Hillbilly Walkers x 10
Moroccan Nightclubs x 20

Back to FIrst Baptist Churches fort Mill lot for “The Serpentine”
3 stations laid out amongst the 4 islands in the lot. Jog, bear crawl, sprint, power skip or whatever to each cone, perform the exercise and move on to the next. We moved up one row and down the next. Hence, the “Serpentine”.

Mosey to front steps of FBCFM

Calf raises x 10 (maybe it was 20)

Mosey down Confederate St. to back entrance of Church of God
Used back wall for Dips / Derkins x 10 each (rinse & repeat)

Mosey into breezeway for People’s Chair
Mosey into Parking Lot for 4 corners x 2 rounds
Plank for the six

Serpentine & 4 corners consisted of:

Seal Jacks (4 count) x 10

LBC’s x 10 (4 count)

Hello Dolly’s x 10 (4 count)

Burpees x 5 (sorry, had to break Moderate code)

Mountain Climbers x 10 (4 count)

Merkins x 10 (single count)

Bombjacks x 10

Monkey Humpers x 10 (4 count)

Carolina Dry Docks x 10 (single count)

SSH x 20 (4 count)

Plank Jacks x 10 (4 count)

Box Cutters x 10 (4 count)

“Your Choice” x 10 (2 of those)

“Your Choice” x 20 (2 of those)

Mosey back toward COT for Mary
American Hammers x 10
Box Cutters x 10
Flutters (or “Aquaman thingy’s”) x 10
Travolta’s x 10
COT – Prayers for Smithers, Molder, Smithers’ M & family as her dad fights on. Prayers for Ponch, having wrist surgery. Prayers for Gopher and his M on biz decisions  I’m sure I’ve missed a few and I apologize for that.

Naked Moleskin

We have freedom to choose. We can’t control what “happens” to us. We CAN choose our response. We can choose how to live our lives. Every day is made of 100’s or 1000’s of choices. Which choices are you glad you made? I have a lot. Which choices would you change? I have a lot of those, too!

Achievement or accomplishment (personal, career, family, fitness, financial, faith, etc) is the culmination of our choices. We remember the magic moment that the achievement occurred. Too often, we dismiss the 100’s or 1000’s of choices we made to get us to that point. Choose your greatness. You are free to do so.

As always, I’m honored and humbled to be surrounded by such high impact men & grateful for the opportunity to lead.

See you in the gloom.

Beacon

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