2017.08 The Hive

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  • QIC: Tesh
  • When: 02/22/17
  • Pax: Tesh
  • Posted In: The Hive

It was just me this morning.

The only exercise I did that was new was 5 min of 10 sec bell above head (one hand), 10 sec down.  Everything else has been said before.

At chicken and wisdom Twister shared a story about how some of his acquaintances justify actions by saying “God wants us to be happy.”  This is a true statement, but the mistake comes when you assume you are the one that is supposed provide the happiness.  You are not in control of your own happiness.  Do what you are called to do, and God provides happiness.  Do not try to create your own.  Personal happiness is not a good feedback/measure of ones actions.

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Come along friend, we’re going to Laces In!

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  • QIC: Flat Tire
  • When: 02/23/17
  • Pax: Lincoln Log, Cash Flow, Shady, Crab Cakes, Training Wheels, Lil E, Bob the Builder, Bonsai, Flat Tire
  • Posted In: Laces In

What a perfect morning for a boot camp! No better place to post than Walter Elisha Park, where this whole @F3TheFort thing started.  I get pumped every time I drive up for a workout.  Except when Maximus is on Q but I digress.  9 PAX hit it hard this morning and this is what they did.

Warmup:

Mosey clockwise around the park around to the park sign

  • 20 SSH
  • 20 Imperial Walker
  • 10 Cherry Pickers
  • 10 merkins
  • 10 plank jacks
  • 10 wide arm merkins
  • 10 squats

The Thang:

Mosey over to a mileage marker on the trail. We started with a 10 count exercise at the first marker and added an additional exercise with +5 reps at every marker.

1st marker – 10 merkins

2nd marker – 10 merkins + 15 flutter kicks

3rd marker – 10 merkins + 15 flutters + 20 mountain climbers

4th marker – 10 merkins+ 15 flutters + 20 MC’s + 25 LBC’s

5th marker – 10 merkins + 15 flutters + 20 MC’s + 25 LBC’s + 30 squats

6th marker – 10 markers + 15 flutters + 20 MC’s + 25 LBC’s + 30 squats + 35 SSH

After a quick 10 count by Bob the Builder, we were off on a moderate mosey down 160 to the UC Synergetic visitor parking lot.

Peoples chair with the guy on the far left peeling off to do burpee broad jumps to the end of the line and resume sitting. Everybody got a turn.  I love calling this exercise because it’s fun to make fun of everyone as they go bye.  It’s the little things people!  Lil E had the most impressive form but Bonsai was a close second.

Since our legs were burning from the wall sits, we did 10 bomb jacks to finish them off.

*Theme of the month Interlude*

We are talking about being intentional this month. For YHC, I’ve been challenged to be intentional about my role as the spiritual leader of my family.  It’s easy to disengage in that aspect of our lives and I’m certainly guilty of it.  We talked about how the first man ever created, Adam, fell short in that regard and that contributed to the original sin.  Adam should have been there when Satan came to temp Eve!  What the heck was he doing?  You’re going to let a talking serpent come talk to your wife and you aren’t going to intervene?  Come on man.  And then you let her talk you into eating some of the forbidden fruit?  SMH.  We have to be the spiritual leaders of our families men.  We have to engage, pray, love, forgive, and be intentional.

Next we headed over to the big grass hill. Bear crawl up and plank in the parking lot and wait on the 6.

Grab some curb for a round of curb merkins. 10 incline merkins, turn 90 degrees then 10 merkins with your left hand on the curb, turn and 10 derkins, turn then 10 merkins with your right had up on the curb.

Running short on time so we hustled to the side entrance of the Synergetic building for some step ups and Mary.

  • 15 step ups each leg
  • 10 Freddy Mercury
  • 10 Boats and Canoes

Jailbreak to COT

Announcements & Closing Thoughts:

3F Convergence this Saturday followed by 1stF extravaganza at WEP

Crab Cakes forced everyone to HC for his Q at Block Party on 2/28

I really enjoyed it this morning. Lots of physical progress has been made by this group.  Lincoln Log is killing it in his second month of F3.  Look forward to conquering the P200 with this stud.  Lil E is a great site Q and his beard game is on point.  Looks like he’s lost a few pounds too.  Bonzai rucked who knows how far to get to the workout this morning.  This guy’s like the terminator, he never stops going.  Shady is Bonsai’s wing man and I personally think they would make an awesome wresting tag team.  Just getting to know Cash Flow, Training Wheels, and Bob the Builder but love that they are getting plugged into this crazy world of F3.  Any time I post with Crab Cakes it’s a good time.  As it says on my twitter profile, I’m the second tallest member of F3 The Fort.  Want to know the tallest?  Crabby.

Thanks Lil E for the Q spot!

Flat Tire

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Intentional and Focused Work At The Guidance

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  • When: 2/18/17
  • Where:  The Guidance
  • QIC: Walker
  • The PAX:  King Hawk, Beethoven, Chihuahua, Travolta, Yzerman, Ravenclaw, Striker, Walker (Respect), NASA, Yogi, Padeye, High Pockets, Shoeless Joe (2.0 of High Pockets)

13 strong men, young and old, posted on this rainy Saturday afternoon at The Children’s Attention Home.  We worked hard and also talked about the word of the month, Intentional.

The Thang:

  • Warmup:  Slow mosey to industrial field, SSH, Stretching.
  • COP:  (1) Jump Squats, Merkins, 10 reps each, 5 rounds: (2) 180 Degree Jump Squats, Diamond Merkins, 10 reps each, 5 rounds: (3) Standard Body Squat, Merkins, Squat thrust, 10 reps each, 5 rounds: (4) Blast-0ff Merkins, 10 reps each: (5) Isometric Exercises (working against immovable object / using the body as the immovable object) – worked biceps, triceps, deltoids, and chest.  Slow mosey back to the COT.

Naked Man: I encouraged the PAX to be intentional in meeting a new person and intentionally developing a relationship with that person.  I advised them that all of us need a friend and that they may be actually helping a person out (who may be down on him or herself) by intentionally trying to become their friend.  If we are to grow as men in F3, we must be intentional in breaking down the facades that we so often encounter and carry ourselves. We should work to develop real, honest to goodness relationships with our fellow PAX and others that we encounter in our lives. We need to get beyond the F3 nickname, and delve into each other’s lives if we are to really be the High Impact Men that we want to be. Relationships can be messy but God never intended for us to “go it alone”. As succinctly stated in Galatians 6:2, we are called to “Bear one another’s burdens, and thereby fulfill the law of Christ”. Let us be intentional about fulfilling this mandate.

Read the newsletter for happenings / upcoming events.

Walker Out

 

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Ruck dancing at Footloose

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  • QIC: Trucker
  • When: 2/23/17
  • Pax: Anchorman, Beacon, Goffer, Gilmore, Deep Dish, Short Sale, Quick Books, Zimmer, Spark Plug, MASH, Culture Club, Kielbasa, Sauerkraut
  • Posted In: Footloose

As a virgin Q at Footloose, wasn’t sure what I was rucking into. Cars kept pulling into the AO and I was getting excited. Though none of my fellow ruckers joined me (shame on you all – you were warned it was ruck friendly). Though some PAX questioned my ruck and if I had the required weight, until they heard the clank as it was dropped onto the ground for LBCs.

So I got there a little earl to set up my 4 cones and to get a few miles in. Unfortunately I didn’t succeed in accumulating a high number of miles as I could see the PAX itching to get to work. SO the thang:

WO (1 rucker-YHC, rest bootcampers): 4 corners. Cone 1 – 5 merkins, lunge walk to Cone 2 – 10 merkins, toy soldier to cone 3 – 15 merkins, lunge walk to cone 4 – 20 merkins. Repeat sequence with squats, bear crawls b/w Cones 1-2, 3-4 and sprint b/w 2-3, 4-1. Repeat sequence with LBCs with same mode as first round, repeat sequence with flutters with same mode as second round. Repeat rounds 1 and 2. Mossy to grass, Jack Webbs to 8/32 and Lt Dan to 5/20. 10 big boy situps, 10 american hammers; mossy to cones. 2 rounds of suicides (yes with ruck)

Thanks for opportunity Anchorman!! Great AO. Prayers to the injured and a young kid (Logan) who feel 15 feet from a ski lift. As we are members of the F3 tribe, let us not forget that the tribe we should belong to and dedicate our selves is the one lead by the great Sky Q. Don’t go through life following a tribe leader who isn’t grounded in the faith of the LORD, and may we always follow that tribe leader.

Trucker

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Running, Kraken Burpees and Being Intentional

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  • QIC: Hauschka
  • When: 02/22/17
  • Pax: Royale, Cable Guy, NASA, Witch Hunt, Austin Powers, Bones, Andretti, Valley Girl, Snooki, DaVinci
  • Posted In: Abyss

11 men gathered on a damp gloomy morning at The Abyss.  With no FNG’s present, a very brief disclaimer was given and we moseyed around the parking lot to circle up.

Warm Up (All in Cadence) – Thanks Cable Guy for the assist!

  • SSH X 15
  • IW X 15
  • WM X 15
  • MC X 15
  • CP X 15

The Thang

We moseyed to the bus circle and YHC had a few words from the newsletter on being intentional and what it could mean for our lives.  The challenge was to think of how we could do that in our lives while we exercised our bodies and minds.

That said, we set out around the bus circle (8 laps) for ~ 1 mile to activate our legs.  After the run, there were 8 pain stations setup in the bus circle.

Lunge walk to each cone:

  1.  (15) Kraken Burpees – Quick audible to (5) for subsequent pain stations based on mumble chatter
  2. (25) Big Boy Situps
  3. (5) Kraken Burpees
  4. (25) Jump Squats
  5. (5) Kraken Burpees
  6. (25) American Hammers
  7. (5) Kraken Burpees
  8. (25) Roll ups

The challenge was to do as many stations as possible until we were out of time.  Most of the PAX were able to go through 11 stations.  We all finished up with 5 Kraken Burpees together.

Moleskin

  • YHC thought the Kraken Burpees would garner the most mumble chatter but it was the roll ups by far.
  • T-claps to Bones and Austin Powers for leading the way!
  • Great job by the Pax!
  • Pax were challenged, in keeping with the theme for the month, to identify an area of our lives where we can be intentional and be the High Impact Men we are called to be.
  • Intentional men don’t run from adversity, they run towards it!

Announcements

About half of the Pax participated in the Yeti and had a blast not only with the CSAUP but the fellowship during and after as well, CAH workout is this Saturday at 4:00 (1600 for the civilians!), Mud Run, etc…Check the newsletter

Prayers

Andretti’s son, Nathan, has some tests coming up.  Prayers for God’s healing power and strength.

DaVinci’s son, Ian, is sick.

Thanks Witch Hunt for the opportunity.  Honored to lead!

Hauschka

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Pre-blast – Capital Ruck Tour – Cadre Daniel

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  • QIC: WWL/Cobra Kai/Linus
  • When: 10/20/17 & 10/21/17
  • Pax: ALL F3 PAX, FAMILY, FRIENDS, 2.0s
  • Posted In: Uncategorized

Pax,
Our own F3 Linus (GORUCK Cadre Daniel) has launched his 2017 Capital Ruck Tour to raise awareness and funds for Operation Enduring Warrior (OEW).

He will be journeying to 48 State Capitals to lead an epic 20 mile ruck mark ending at each state capitol building, in order to strengthen our community of patriotic athletes and raise funds for OEW. He will be dropped off 20 miles outside of each capital building, where he will link up with local athletes, ruckers and ruck clubs.

Those who join must be able to cover the distance in under 7 hours, carrying 20 pounds or 20 kilograms in your ruck, your choice. Expect a short WOD before step off, fellowship along the way, and a brief presentation upon endex, highlighting the life of a virtuous American whose work impacted the State.

You’ll get a cool patch, and possibly a cold beer. There will be a merchandise table, highlighting the gear of their sponsors, and of course T-shirts. Expect to have a good time, and see some great organizations representing such as F3, Team RWB, FiA, OEW, The Fab Four, and Travail CrossFit.

Approximately 80 days on the road divided into four segments; February through November, 2017.

Cadre Daniel will be rucking Raleigh on Friday October 20th, 2017 and Columbia on Saturday October 21st.

All rucks launch at 1700 (5pm).

More details can be found on the website, including donations.

To sign up for Raleigh, purchase a ticket here.

To sign up for Columbia, purchase a ticket here.

Let’s show some support to our F3 brother and an even greater cause!

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When in Doubt, Dora it out!! But only after you figure out where to park

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  • QIC: Lonsgshanks (The Fort)
  • When: 02/20/2017
  • Pax: Dark Helmet, Money Ball, Old MacDonald (respect), Flipper, Landshark, Loafer, Demascus, Caddyshack, Doc McStuffins, Posse, Bottlecap, Hollywood, Rockwell, Jingles, Dirty Bird, GatorCub (respect), Shampoodle, Frack, Longshanks
  • Posted In: Uncategorized

Pre-story to YHC coming out to Q at Flash in Union Co. this morning.
1. I Q’ed The Brave Friday.
2. I left my cones (those red nasty little devils) and my hat and gloves.
3. Doc McStuffins picked them up and after a short conversation on twitter he asked me to come out and Q Flash.

19 came out on this glorious Monday morning to see what kind of shenanigans we do in the Fort. After 5 texts trying to figure out where to park (Cuthbertson is a huge campus) an introduction was given followed by a little disclaimer.

The Thang

Mosey behind the school complex where there was a nicely lit path and a gravel lot. After some high knees, butt kicks, toy soldiers, and karaoke we stopped at the gravel lot and circled up for a warmup of:
20 x SSH
10 X Windmills
10 x IW
10 x Merkins
10 x Mountain Climbers
10 x Squats

Got back on the main path and partnered up for some Dora 1,2,3 (love using Dora when visiting an AO for the first time cuz all you need is pace to run and a place to do exercises)
100 Merkins
200 Squats
300 LBC’s
Plank when finished

Mosey back up towards the school hitting each of the 6 light-poles for Merkins
2 Merkins at the first
4 Merkins at the second
6 Merkins at the third
8 Merkins at the fourth
10 Merkins at the fifth
12 Merkins at the sixth
LBC’s once finished
10 Burpees OYO once the 6 arrived

Mosey over to the school for some people’s donkey balls
People’s Chair
10 Donkey Kicks
Balls to wall
Rinse and repeat
followed with 10 Dips (IC)

Mosey to the other side of the lot
Walking Lt. Dans – 1 squat then 4 lunges forward, then 2 squats 8 lunges forward, keep increasing the squat by 1 and using the 4:1 ratio until you reach the other end of the lot (about 100 yards)
Sprint at 60% back to the start. 100% Sprint back to where we came from.

Finished with Mary
15 x LBC’s
15 x Flutters
15 x Rosalitas
15 x Freddy Mercuries
15 x Dying cockroach
15 x Plank Jacks
Superman
Plankarama

COT and BOM

Announcements – Debbie’s house, if you can contribute time or money to the effort. Link here http://www.wsoctv.com/news/local/union-county-volunteers-renovate-longtime-family-home/495475242
https://www.gofundme.com/debbies-house-improvement

Prayers – Turtle and the screws in his ankle

Moleskin
Just want to thank Doc McStuffins for getting me out to this awesome group in Union Co. I’ve been blessed to guest Q all over the greater Charlotte/Upstate SC area and if I’ve noticed one thing that each group has its guys that trying to get better. Some guys are out just trying to get in better shape. Some guys need the accountability from other males. But I’ve never met a PAX that is willing to get his butt out of bed before 5:00 that isn’t trying to get better either physically, mentally, or spiritually. Whether its your third day, third month or third year, keep trying to figure out where you need to get better, then find someone that will hold you accountable to that standard.

Longshanks out!! (mic drop)

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Rookie Q forgot the kettlebell !

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  • QIC: Cotton Eye
  • When: 02/20/17
  • Pax: Assassin, Spitz, Librarian, Car Bomb, Tesh, TPS, Change Order
  • Posted In: The Armory

PUBLISHING ON BEHALF OF COTTON EYE — Excellent Q today !

Eight men posted this morning on President’s Day.

A quick audible as I forgot my kettlebell on my rookie Q! Thanks to Assassin for warming everyone up until I returned with my bell and hat in hand.

Mosey to Knee Wall – Partner Up – Partner 1 runs lap around wall while Partner 2 performed exercise below / rotate in between
Off wall / pull up bell (R&L) with Merkins/ Step up R&L / Dips

Four Square

Corner 1 – Kettle Bell Swings (20), Goblet Squats (20), Arm Around (10) / Around Head (10)

Corner 2 – High Pulls (20), Skull Crusher (20), Figure 8 (20)

Corner 3 – Shoulder Press (15) L&R Arm, Rocky B’s (25), Big Boy Sit Ups with Bell Extension (15)

Corner 4 – Bell Travolta’s (10 each arm), Lunge Pass Through (20), Big O (20)

Back to Knee Wall – Reviewed 2 examples of helping: 1. Giving to someone who is asking for help (stranger needing money) 2. Encouraging friend/mentor on decisions about future role in church. The point is there are multiple ways to be helpful to those around us if we are intentional and have an awareness to take action. To be honest this point probably to not come through as I intended. I was somewhat rattled for forgetting my bell, missing a few workout stations and did not recover properly.

Final exercise Curl (Right Arm & Left Arm) – Partner 1 perform exercise until you cannot go any further. Partner 2 observe and jump in to help assist and push partner 1 to do more! (Rotate)
Honored to serve

CE

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COP Filled Tour of Fort Mill

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  • QIC: Lil E
  • When: 2/16/2017
  • Pax: Crab Cakes, Shady, Bob the Builder, River Rat, Lil E
  • Posted In: Laces In

4 of the best Fort Mill has to offer joined YHC for a COP filled jog around Fort Mill.

Warm Up

Jog out of WEP and over to the small Springs parking lot.  30x SSHs, 20x Imperial Walkers, 10x windmills, 10x peter parkers, 10x parker peters.

The Thang

Mosey to the Founders Bank Parking lot and circle up.  All exercises in cadence. 10x merkins, 20x squats, 30x LBCs, 10x diamond merkins, 20 sumo squats, 30 freddy mercurys,

Mosey to parking lot next to Veteran’s Park.  10x wide arm merkins, 20x lunges, 30x rosalitas, 15x mountain climbers, 20x monkey humpers, 30x hello dolly.

Mosey over to bottom of Massey St.  Sprint up hill to the speed limit sign and do 5 burpees and jog back down.  Repeat with 10 and 15 burpess.

Mosey up Massey St to the big parking lot for more COP.  10x Stagger Arm Right merkins, 20x (single count) jump squats, 30x russian twists. 10x Stagger Arm Left Merkins, 20x (single count) calf raises on curb, 30x flutter kicks.

Mosey to the back lot of the Springs building. 10 wall pullups, 20 sec peoples chair.  Repeato.  Mosey back to COT.

Moleskin

I borrowed liberally from Q’s recently done by Zima and Senator Tressel. Both of the workouts were not complicated, but very hard.  That is what I aimed to do with this one. Keep it simple, but effective. I think it worked as everyone seemed satisfied.

Also, I am 95% sure all of the exercises are the ones that occured…they just must not be in right order.  This is why a.) you either type your backblast up much faster (I should be doing this anyway) or b.) you follow your weinke a little more closely.

I appreciate everyone coming out and look forward to seeing them in the gloom next Thursday.

 

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Footloose, Loose Foot… it’s all the same…

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  • QIC: Dark Helmet
  • When: 02/16/17
  • Pax: Senator Tressel (Respect), Decibel, Elmer (DOUBLE Respect), Bass-o-matic, Culture Club, Change Order, Anchorman, QuickBooks, Destiny, Cotton Eye, Dark Helmet
  • Posted In: Uncategorized

“How you do anything, is how you do everything.” – The intensity, focus, determination, and level of presence a man brings to a workout, may be the level of intensity, focus, determination, and presence he brings to everything else in his life. The point is not to be “as” anything as the guy next to you, only to be more “as” than you were yesterday…

Coming off a back injury is a perfect time to Q a moderate beat down for my friends…
We disclaimed, then went to work.

A little jog around the lot, then a few warm-up exercises…
Partner up (Size doesn’t matter)
Partner 1 runs the stairs, does 1 burpee at the top and then comes back.
Partner 2 does an exercise until his partner gets back: Merkins, squats, dry docks, jump squats

When both partners had gone through, then we took a short Mary break…

Next it was back to the stairs for some B.L.I.M.P.S.
Partner 1 runs the stairs, does 2 burpees at the top and then comes back
Partner 2 does this order of exercises: Bombjacks, LBCs, Imperial Walkers, Merkins, Peter Parkers, SSHs

When everyone was done, we Maryed again…

Then sadly, we realized we had spent another perfectly good 45 minutes of sleep time working out in the cold, dark morning. And we were glad about it…

Helmet, out.

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