Laces In 2016.52

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  • QIC: Tesh
  • When: 12/29/16
  • Pax: Java, Tesh
  • Posted In: Laces In

There was a thunderstorm last night and apparently that made all the cockroaches scatter.  I thought I would be by myself, but Java rolled in right on time to accompany my misery.  By the time 5:15 rolled around, the rain had receded to a slight drizzle.

Run to covered walkway behind Springs.

Warmup

SSH x25, IW x25, Windmill x(something something)…

The Thang

Arc Loader but this time we do it at a march in cadance.  This prevents anyone being stupid by trying to be “first” when it’s really only important how long the muscle stays engaged.  Word smarter not harder.  If you want to a harder workout, look to your form not your frequency.

Crab walk, Bear crawl, Duck walk (Mass to Grass and legs go straight forward), Dragon crawl (crocodile walk… Peter Parker somethings because someone in F3 has a mancrush on Spiderman.)  entire distance of covered walkway by the wall.  I measured this on maps, and it’s over 75 yards.  (Dragon crawl was cut in half.)  Between each length, LBCx30 and quarter mile lap.

Balls to walls 1:30, wall sit for 1:30, Balls to walls, 1:30

Done-zo

COT

Prayers for Java’s next edition to the clan that is currently in the oven.

Tangent:  God gave you two eyes, because two perspectives give depth perception.  You go through life with the limited ability to experience it from your perspective.  Therefore you must rely on others’ witness accounts to develop your world view.  Make sure you find others that have a perspective that is far enough removed from your own to give you some depth perception.

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Road running, trail running and rucking in the dark

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  • QIC: Gridlock
  • When: 12/28/2016
  • Pax: Backdraft, Airborne, Carbomb, Lincoln Logs, Barry Manilow, Gecko, Repeat, Zima, Chaser, Spitz, Lugnut, Cornhole, Corruption, Bass-o-matic, Gridlock
  • Posted In: Clydesdales

15 of the PAX left from Starbucks in the gloom. We had a number of guys rucking with Spitz. Others braved the dark running the Baxter trail down towards New Grey Rock Road.

Those of us road running took a trip towards Fort Mill High

Start at Starbucks on 160. Cross I-77 and go to original Kingsley loop.
Right on to Munn Road towards Fort Mill High
Left on to Harris
Left on to 21
Left on to 160 and back to Starbucks for the short runners like me. (3.75 miles)
Others went to the Kingsley entrance on 21 and put in an additional mile or so. (Around 4.5 to 4.75 miles)

Announcements: Joe Davis next weekend! Remember, you can only do the 5k if running with a 2.0. Otherwise 10k it is!

COT & BOM: prayers for safe travels, prayers for our families, prayers for Car Bomb and his wife expecting a baby any day now.

Longshanks came stumbling in at the end looking for a coffee fix.

It was a pleasure working out with you guys. Have a great New Years!

Gridlock

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The Hive 2016.51

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  • QIC: Tesh
  • When: 12/23/16
  • Pax: Peabody, Seacrest, Tesh
  • Posted In: The Hive

The 51st week of the year (by ISO standards).  One last week to accomplish any resolutions you may have hastily put down 350ish days ago…

Warmup

SSHx15, WMx15, HillbillyWx15

The Thang

Plank while one man does 1x CleanPress, 5xSquats with 2x25lbs, rotate until someone calls it.

10min AMRAP: Russin twist x15, chest press x10EA, big-boy situp x10

3 rounds: Curls x10EA, Dips x10, Good Mornings (hyperextensions) x10

Moleskin

Prayers and thanksgiving in this holiday season.  For family, for community, for country…  Live intentionally.

1Thes5:21 “test everything; hold fast to what is good”

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Leading at Block Party: A restrospective

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  • QIC: Dark Helmet
  • When: 12/27/16
  • Pax: CSPAN, Double D, Witch Hunt, Cha Ching, Java, Birdcage, Flat Tire, DaVinci, Atticus, Bounce House, Dark Helmet (QIC)
  • Posted In: Block Party, The Fort

Sometimes just the exposure to good ideas or great men can make you better. Most times you have to work for it. Woody Allen said (paraphrasing) something along the lines of “half of life is just showing up.” Even if that’s true, it’s still only HALF.

So how did you get here? How did you reach this point where you are willing (and able) to look at the alarm clock with bleary eyes and then ignore the lie your body (and that angry little troll in the back of your mind) tells you and go ahead and get up and make something happen. Every man has their own personal reason for pushing himself. I’m not so interested in the exact reason most of the time, I’m mostly only interested in the fact that you keep pushing.
Every system is perfectly designed to get the results it is getting. You don’t like the results? Change the system.

So, throughout our workout this AM, I peppered in some of my half-baked thoughts around leadership that I’ve learned in my short time on the Blue Ball…
First, from Boy Scouts: Leave everything, and everyone, better than when you found it/them. That’s our goal for today. (And mine for every day that I breathe)

THE THANG:
Warm up
• Jog around the park with dynamic warmups – then circle up in cul-de-sac
• Windmills x 10
• Merkins x 15
•Squat x 20
• SSH x 25
• Then, as a special treat, since no one brought FNGs, 10 burpees OYO as punishment.
• Mosey to the playground and grab a partner. Size always matters.

PART 1:
The hard work of this world will not be done by weak men. It will require physical, mental, and emotional strength and sobriety. We cannot execute the work we have been given by SkyQ unless we are willing to push past limits. We also can’t let the men around us be weak. (So get to EHing!)

Leader Thought 1: As a leader, going it alone is a terrible idea most times…
• Each PAX will need to get to 75 pullups. You will work until you can’t anymore, then you will call for your partner. He will lift you for as many as you can, then you will switch, and keep switching until each of you hits 75. If one of you isn’t doing anything, plank.

Leader Thought 2: A leader doesn’t stop until it’s over.
• 1 minute AMRAP burpees. Push the entire minute. DO NOT slow down, DO NOT rest, DO NOT stop.

Leader Thought 3: When you are a leader, conflict will arise. It may be between two of the people you lead, it may be between you and someone you lead. Leaders know that there are 2 sides to EVERY story – which means you aren’t always right. As Grandma would say, you can’t slice cheese so thin that it doesn’t have 2 sides. So we are going to create something that has 2 sides to point this up.
• Back to back squats x 25
• Mosey to bottom of driveway into park

PART 2:
YOU CHOOSE YOUR DESTINY – The things that keep you from doing what you want are largely in your mind. They are the BS stories that you tell yourself as to why a thing can’t be done. Can’t is a BS word. It usually means “won’t” or “am afraid to try”. I tell my girls, “I am yet unable” is a fine answer, but don’t EVER tell me can’t.

Leader Thought 4: Choose the harder thing. It’s almost always the right answer.
• In one hand, I have a harder exercise. In the other, an easier one. You pick. I asked CSPAN. He picked harder. You’re all welcome.
• Grand Old Duke of York – bear crawl up the hill, 5 jump squats, crawl bear down, 10 merkins (supposed to be 5 rounds of that, but time only allowed 1)

Leader Thought 5: The difficult people in your life are difficult for a reason. As a leader, your job is to find out their story and then offer lots of grace. Take a chance on those people and on being able to make it work with them. Think of how much grace and what a chance God took on you being their leader…
• Find out the age of the oldest guy (sorry Double D) – do that many flutters in cadence (49)
• Back to COT

Final thought: Remember, in any fight, love always wins.

NMM:
– When you are about to share a thought that starts with “I learned this when I was a Boy Scout”, make sure it’s not immediately following some comments about rear ends, or anything else questionable.
– Birdcage likes partner carries. He complained about not doing them. Then again, it may have been sarcasm…
– Bounce House will always make you look slow. Also, I wish I had half the maturity and drive at 17 that he does.

Until next time…
Helmet, out.

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The Fort-Christmas Convergence 2016 – Something for Everyone!

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  • QIC: Cake Boss, Maximus, Zima, Senator Tressel, Double D, CSPAN
  • When: 12/24/16
  • Pax: Alright Alright, Atticus, Barry Manilow, Bart, Bob the builder, Bonsai, Brick, Cake Boss, Car Bomb, Cha Ching, Chaser, Chedda, Cobra Kai, Cold Cuts, Condiment, Corn Hole, Corruption, CSPAN, Dark Helmet, Davinchie, Dead Meat, Decible, Deep Dish, Ditch Witch, Donald Duck, Double D, Fishstix, Flat Tire, FNG - Slider, FNG - Toll Dozer, Frat Boy, Fun House, Gecko, General, Geronimo, Gilmore, Hasselhoff, Hoosier, Jekyll, Jiffy, Lil E, Long Shanks, Lug Nut, Main Frame, Mary Lou, Matrix, Maximus, Mr. Clean, Mr. T, NASA, Nomad, Olaf, Old Bay, Orange Crush, Package, Patton, Peabody, Peg Leg, Pusher, Quack Attack, Red Banjo, Ringer, Rock Thrill , Rooney, Royal, Santini, Senator Tressel, Shady, Shark Bait, Slinger, Snookie, Socrates, Spark Plug, Spiderman, Spitz, Spud, Stang, Sub Prime, Sweeper, Tater, Tesh, Tico, Trucker, Twister, Whoppner, Witch Hunt, Zima
  • Posted In: Millllkshake, The Fort
It was a glorious morning and the weather was perfect for a Celebration of new life but also the convergence of the finest men in Fort Mill Region. Today was the 2nd Annual Clave Boss 5k and bonus Ruck with follow up convergence of 3 Wise Men of High Impact Beat Down!
 
I Cake Boss was honored last year to Q the Christmas Convergence. Apache started the Cake Boss Calves 5k, however spelled the “Certificates of Completion” inaccurately “Clave Boss 5k”. Well….it stuck and that is what we have now.
This year with the new shiny object of Rucking, we added the Pre-Ruck and Ruck during the convergence. I think it was pretty horrible, but guys keep doing it.
0600 – Launch of Clave Boss 5k and Ruck. Probably 15 men in each group. 5 Men made two laps for 10k option
  1. Sweeper finished 5k in 20mins
  2. Alright Alright (visiting from Dallas, TX) finish in 22mins

Proud of Mr. T and NASA for strong finish of 5k

Maximus finished the 10k ahead of 4 other brothers. Well done by all!

0655 – I Cake Boss called all PAX together for quick recognition of our 5k and 10k top finishers with Bundt Cakes. Well deserved and next year the prizes with continue for other categories…. as we grow so will the convergence!

0700 – Mosey all PAX to COP warm up with YHC
Large COP circle and we did a few exercise moves
  • 25 SSHs
  • 15 Imperial Walkers
  • 10 Merkins
  • 15 LBCs

Time for split into Ruck and 3 Wise Men Beat Down.

Frankincense – Senator Tressel
The Thang:
Mosey to the football field bleachers and split into two groups.  Run bleachers up/down twice and walk down to the running track.
Bear crawl along the track to the second set of bleachers and run up/down twice.   At the first bleacher level, stop and do 10 derkins and 10 dips.
Get back on the track and bear crawl to the first set of bleachers, then run up/down twice  Walk down to the track, do 10 merkins and 15 Freddie Mercs, then mosey to the field.
COP (all in cadence)
SSH x 20, Merkin x 10, windmill x 10, Moroccan nigh club x 20, IW x 20, Diamond merkin x 10, Squat x 15
Mosey to the goal line and form a single line facing the opposite goal line.  Lunge walk 10 yards, do 1 burpee, lunge walk 10 yards, do 2 burpees…..all the way to 100 yards and 10 burpees (crowd pleaser – looked easier on paper and became a little more than moderate at the end)
Mosey back to the start and circle up again.  All in cadence:  wide arm merkin x 20, cherry picker x 15, peppermill x 10
On the goal line, break up into 4 groups.  Run 50 yards at 50-75% speed, short recovery, and repeat 5 times.
Circle back up for ABLAB:
LBC x 20, Rosalita x 15, Pretzel crunch x 6L/6R, Boat/Canoe x 4, Hello Dolly x 15
Form 2 lines and indian run back to meet the whole group.
Strong group today and nice to see some new faces.
**********************************************************************************************************************************************************
Thanks for offer to Q, and thanks for all your work coordinating everything for this convergence.  84 is a big number for just the Fort Pax and friends.  Hope you and your family have a great Christmas and God Bless.
Frank
Gold – Double D
This is Cake Boss writing and I can’t remember all of the workout….think I blacked out or was dreaming about the cake I gave to the 5k participants….I don’t know
  • Mosey to School entrance for some exercise moves and run up and down the driveway
  • Mosey to mini parking lot for Dirty Macduce…12 exercises in groups of 3 with lap around island….think some guys are still running around the island
  • Hand off to Santini for some ickey shuffle with burpees and merkins or something
    • 2 rounds of similar awfulness
  • Mosey to alley for some leg work and wrap up with seal team sit ups where package knocked himself out against the wall…..scrambled eggs but still made it for COT!!

Head to COT

 

Myrre – CSPAN

See link:

http://f3nation.com/2016/12/26/a-black-diamond-on-christmas-eve/

 

All groups regathered at COT for wrap up after some Plank and 6Min of Mary until 6 was in.

87 PAX was our number

YHC brought all PAX in tight to explain my madness behind the characters of the Christmas Story

  • Joseph had a plan, to get married, have a family and build the family business and career. He was a good man, doing all things right when a wrench was thrown into his plan. God had another plan for him and it was not an easy one, but still Joseph’s choice.
    • What would you choose? Are you hearing God’s plan for you as it differs from what you think?
  • The Shepherds were doing their jobs and minding their business. They had low self esteem and society did not think much of them, however God chose them to announce the birth of Jesus! God has a purpose for everyone and if you think you have no value or voice sometimes….God does not see it that way.
    • Listen to your heart and follow God’s lead. God has a reason and purpose for each of us.
  • The Wise Men had all the resources and education. They were smart, wealthy and in the know of all that was happening. Our culture says this is more important than God, however God reached them through this education of the stars to find Jesus.
    • Are you depending on your resources and “stuff” to get you through this life and the next? Use it to find Jesus and He will get you the Joy you are searching for.

As men we can identify in one of these groups or a mix of them. Bottom line is we all need the love, grace and forgiveness that God gives us through his son Jesus. He did this at Christmas over 2000 years ago and still today. If you want to understand this more, please message me, Cake Boss, as I want all of us to know God’s purpose for our lives in order to have the best abundant life here and after.

I challenged all the PAX on the Concept of “Audience of One”, #Ao1. That if we apply the idea that we are working, exercising, teaching, parenting, serving to an Audience of 1, being Sky Q (God), that we will give it our 100% for the one who gave it all for us. I challenge the PAX to apply this to be better for no one else but our creator and savior, so look for the #Ao1 in 2017 and watch leaders boom!!

Humbled and Honored as always to serve as Q but especially at the Christmas Convergence!

Rock Thrill gave us a great talk about his brother, family and community. Join the Joe Davis Run today!!

Thank you and Happy New Year to all PAX and families. 2017 will be EPIC in The Fort!!

Cake Boss

 

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This is for my Homies – 2016 Edition

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  • QIC: Longshanks
  • When: 12/28/2016
  • Pax: CSPAN, Package, Fishsticks, Bob the Builder, Sputnik, River Rat, Hasselhoff, Longshanks
  • Posted In: Pantheon

In just few days we will say goodbye to 2016. But before we do, one last chance for YHC to Q a workout and try to make each PAX better.

8 posted at The Pantheon, despite the knowledge of better options. Disclaimer given and off we went.

The Thang

Short mosey lap with high knees, butt kickers, and toy soldiers. Circle up in front of the school for some WIMPS

Windmills x 10 (IC)
Imperial Walkers x 10 (IC)
Monkey Humpers x 10 (IC)
Peter Parkers x 10 (IC) w/ some plankarama
Super x 10 count

Mosey to the cones for a 30 minute AMRAP. Each cone (9 cones total) was 2 parking spaces away from the next. When you get to the end, PAX choice of movement back (bear crawl, run, crab walk, backwards run, karaoke, etc.)

Cone 1 – 40 SSH
Cone 2 – 10 Diamond Merkins
Cone 3 – 25 Squats
Cone 4 – 5 Burpees
Cone 5 – 30 Hip Slappers
Cone 6 – 20 Flutter Kicks
Cone 7 – 10 Wide Arm Merkins
Cone 8 – 20 Carolina Dry Docks
Cone 9 – 25 LBC’s

After 30 minutes we moseyed to pillars at the front of the school for some People’s Donkey Balls.
20 count People Chair
5 Donkey kicks
20 count Balls to the wall
Rosalitas x 10 (IC)
20 count People Chair
5 Donkey kicks
20 count Balls to the wall
Dying Cockroach x 10 (IC)

Mosey to the flagpole for the Pledge of Allegiance and 22 Merkins

Head on back for COT and BOM

Announcements – New Years Day Trail Race, Joe Davis 5k/10k on January 7th, Yeti on February 18th.

Prayers/Praise – everyone said something CSPAN style – knee surgeries, cancer, loss of loved ones around Christmas, family situations, Hope.

Moleskin
1. 2016 has been a bad year for famous people. Those that have passed on include: Prince, George Michael, Muhammad Ali, Nancy Reagan, Carrie Fisher, Alan Rickman, David Bowie, Glenn Frye, Abe Vigoda, Patty Duke, Merle Haggard, Pat Summit, Gene Wilder, Alan Thicke, John Glenn and many others. It got me thinking about who is now missing from our PAX in 2016. The big 3 I think of are Solid State, Howitzer, and Bing. I know all 3 of these men made an impact on my life while they were here. I know they are off doing great things in their new communities.

2. Spoke a little bit about what Hope means in my life at COT. A couple of weeks ago at church, our Pastor was doing a sermon about God being there in ALL THINGS. He is there when everything is great he is there when everything isn’t great too. I challenge you to think of a time in your life when things weren’t going great or as things weren’t going according to YOUR plan. As you think about that time in your life, look at the blessings that came out of it. When I was going through a divorce 5 years ago, I thought I had it all figured out, I had MY PLAN. Little did I know God had a different plan for me. Some of the blessings that came from God’s plan:
a. Met my wife Elizabeth
b. started going back to church
c. started coming to F3 (could make a whole entire list of the benefits I’ve received from coming to F3)
d. got involved in Spartan Races
And the list could go on and on. But the key is to have HOPE, because eventually everything will turn around as God is in ALL THINGS.

3. Thank you Fishsticks for putting me on the schedule.

Longshanks out

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Post Holiday Moderation

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  • QIC: Bassomatic, Ditch Witch, Senator Tressel, Cake Boss
  • When: 12/27/16
  • Pax: Bassomatic, Ditch Witch, Senator Tressel, Cake Boss, Bait Shop, Barry Manilow, TPS, White Lightning
  • Posted In: The Ballroom

Eight men met on a cool December morning for one of the few remaining moderate workouts in 2016!  We had four Q’s today and this is what we did:

The Thang:

Bassomatic led the group out of the parking lot and down to the last lot on the left for COP:

COP (all in cadence)

Merkin x 10, SSH x 20, windmill x 15, IW x 15, Carolina dry dock x 10, left arm/right arm high (can’t remember the rest)

Hand off to Ditch Witch: 

Standing Hamstring stretch (left leg over right, reverse), arm circles-small/large – forward/reverse (can’t remember what else we did)

Hand off to Senator Tressel:

Form 2 lines along the curb, one behind the other.  Start running in place.  First group bearcrawls to the opposite end of the curb while the second group runs in place.  When the first group gets to the end, the second group bearcrawls to the opposite curb and joins the first group.  Do the same thing and get back to the start.  Rinse and repeat.

Back to the curb for 7’s.  1 derkin, 6 dips, 2 derkins, 5 dips, 3 derkins, 4 dips, etc.  All the way to 7

Mosey to the far end of the lot and form a single line.  Lunge walk 2 lines, do a burpee, lunge walk 2 lines, do two burpees, continue until you get to 5 burpees.

Mosey out of the back lot and head up to the hill on the right hand side (backed up to Ft. Mill Ford)

Jacob’s ladder pt 1:  bombjacks at the top.  Start at one and work up to 5.  Plank up until the six is in.  Do 10 merkins in cadence.

Jacob’s ladder pt 2:  squats at the top.  Start at 1 and work up to 5.  Plank up until the six is in.  Do 8 diamond merkins in cadence.

Hand off to Cake Boss:

Mosey back up to the road to a nice grassy spot near the front and circle up:

LBC x 15,  Hello Dolly x 15, Merkin x 10, Flutter x 15, protractor (10, 45, 90 degree)  mountain climber x 15 (can’t remember what else!)

Moleskin

I had planned to go to the Colosseum this morning, but changed my plans late last night when I received a  text from the site Q, Change Order,  looking for someone to lead the group.  I was happy to help, but going in, my plan was to recruit some new blood to assist with Q duties. Bassomatic and Ditchwitch volunteered to help as well as our ‘old faithful and reliable’ Cake Boss. I see a lot of new guys at various AO’s, but don’t see enough of those guys at the Q spot.  I visit the Ballroom semi-regularly and feel that this is a great location to break in new Q’s.

My thanks to Bassomatic, Ditchwitch, and Cake Boss for volunteering to help lead the group today. I thought everything flowed pretty well.  Too much planning or over thinking of a workout can sometimes kill it. Often times, the best workouts are those that are spontaneous and ‘off the cuff’.   It was a pleasure to lead the group and also to have some new guys take the reins.  If you are reading this (yes, I am talking to you, TPS and Bait Shop), and have not Q’d yet, find a workout you like and have the site Q get you on the schedule.  I guarantee you will be glad you did it.

Announcements/Prayers/Praises

Read you newsletter!

Prayers or a sister with cancer, families traveling over the holiday, families in crisis. Praise for White Lightning’s daughter (sweet 16 today!)

 

 

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12-23-16 Petra Rock Region 45 seconds of Murder

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  • QIC: Samurai
  • When: 12/23/16
  • Pax: Ripstick, PCH, Ponytail(R), Chernobyl, Italian Job, Wallstreet(R), Van Wilder, Cornerstone, Pac Man, Pink Panther, McEnroe, Mr. Big Stuff, Padeye, Freon, "Rock"Stang, Peperoni, All Star, Catfish, The Situation, Jag(R), Blue Print, Sandlot, Honeypot, Samurai(R), Chuckie(R)
  • Posted In: Uncategorized

What a great  morning and turnout for a 45 second murder trial.  I was again humbled by the opportunity to lead 24 HIMs in the workout.

Disclaimer was given and off to the races we went.

Warm Up

SSH, R/L,L/R, Imperial Walkers, SSH, Hill Billie Walkers and Merkins

Mosey to the Line

 

From Parking lines across the lot we had these exercises

Toy Soldiers

Bear Crawl

High Knees

Karaoke

Rinse and Repeat across the lot

Mosey to The Wall

Peoples Chair Merkin Train

We saw the Best of The Rock Region Merkins, just to name a few Merkins, ONE HAND Merkins (Italian Job) Derkins, Hand Release, Hand Clap, Ranger, Diamond and just good ole American Merkins.

Al Gore then Peoples Chair again

Mosey to 45 Seconds of Murder

The object is to move through the exercise AMRAP in 45 seconds then move to the next until all 4 are complete.  Rest for a 10 count then move on to the next 4 exercises.  After working through all 4 groups are complete.  Constant movement is key and keeping your heart rate up through the work is key.  After the first round of 4 sets we decided to repeat the last 2 sets of Murder.

Not hearing much Mumble Chatter not sure if it was good or everyone was exhausted.  I was exhausted and could not talk.

On the 6s for some Ab lab work for 6 minutes and then moseyed back to the COT.  Ripstick said he did not have enough so we all were given 10 Bomb Jacks for extra credit.  Not taken well by the PAX!!!  Good work Ripstick

Count off, Name A Rama, Prayes for the PAX and their families and traveling PAX were given then “Rock” Stang called Cornerstone to the center of COT and presented him gifts from the Brothers to he and his family.  Cornerstone was extremely grateful and let us know he was leaving for a TV gig “Molly’s Heros” between 9~10.

Remember that there are people struggling through the Christmas Season.  Family loss, jobs, money and many other obstacles that get in the way of happiness.

 

Samurai Out

Merry Christmas

 

 

 

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A Black Diamond on Christmas Eve?

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  • QIC: CSPAN
  • When: 12/24/16
  • Pax: Cold Cuts, Rock Thrill, Tesh, Slinger, General, Subprime, Tchaser-Hilbully, Geronimo, Olaf, Cha-Ching, Ringer, Bonsai, Maximus, Jekyll, Sweeper, Alright-Alright-Alright, Longshanks, Frat Boy, Funhouse, Brick, Quack Attack, Shady, & Bob the Builder
  • Posted In: Millllkshake

A man can only hope that the Boss of Cakes would call on him to Q a convergence, and even better when the Boss asks you to Q a Black Diamond at The Christmas Convergence for 2016 @F3TheFort.

So, I used to be a “real” Q, even used to Q @F3Indianland, so I knew I had to show up with some #oldman strengths…and like the “old” days see if I could provide a challenge to truly test your fitness level.

Here was “The thing”:
The course was 10 light poles long (about 1/3 a mile total), 10 reps of each exercise at each light pole to get to 100 total repetitions, a different exercise would be used to commute in between the light poles, and upon completion of that set a run back that also had a section where you were required to have a partner and get in a 50 yard sprint/race before moving onto the next lap on the board.

Lap #1 Seal Jack and Lunge Walk
Lap #2 Flying Squirrel and Duck Walk
Lap #3 Squats and Run Backwards
Lap #4 LBC and Crab Walk
Lap #5 Dying Cockroach and Bear Crawl
Lap #6 CDD and Squirrel Broad Jumps
Lap #7 Diamond Merkins and Dragon Walk
Repeato (I laugh about that now, I actually thought someone might finish)

Naked Man:
-Yes, this was a tribute to 2 of my favorite workouts= Board of Pain & Arkloader
-Just awful, most men made it to lap 4…still sore 2 days later…
-Almost all of the men pre-run/rucked (bad idea)
-Not a true Black Diamond because a few counts and exercises were modified (you know who you are)
-A taste of Black Diamond makes you realize you are capable of so much more…
-Largest number of Black Diamond attendees ever
-Alright-Alright-Alright traveled all the way from @F3Dallas to enjoy the beating
-First 3 laps destroy your legs, distance was too far…or was it?
-I gave the over 40 crowd a few cone head start, War Daddy Q can make that type of call
-Please feel free to replicate this in your F3-Region, it will shut up the bat flippers…
-With fatigue I still think it will take over an hour to complete…but I think I need to finish it at least once…
-The partner sprints were meant to keep anyone from getting too large a lead…it worked…
-I had some quit in me during the crabwalk portion…
-T-Claps to our Black Diamond Winners: 1st place= MaryLou, 2nd place=Cha-Ching, and 3rd place= Geronimo!
-Yes it was a race, and it is really always a race…#UvsU only works as you chase and are chased
-Solid effort by all who participated
-I gave a quick sermon about how F3 needs all styles of men, and the kind of men who are willing to do a Christmas Eve Black Diamonds are important to the group because we all know that the pace will be pushed, max effort is always given, and personal fitness standards are set high, and in doing so you hold all of F3 accountable to that standard and achievement…and while us regular men might not show it, we appreciate you and your efforts.

Honor to Q and it was my honor to be with a great group of men today.

Be a better man today than you were yesterday,
AYE!
CSPAN

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How Do You Spell C-H-R-I-S-T-M-A-S ?

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  • QIC: NASA
  • When: Monday 12/26/2016
  • Pax: Bart, Cornhole (Respect), DaVinci, Mainframe, NASA, Royale, Wild Thing, and Witch Hunt
  • Posted In: Quagmire, The Fort

The day after Christmas can be tough some times. With all the ups of celebrating the birth of Our Lord comes the downs of the post celebration blues. What a better way to work them out with a good dose of F3 gloom with some fellow HIMs to share the pains.

It was a rather warm morning in December. I was feeling the blah of the cold I have been fighting for the past 2-3 weeks, but I was ready to sweat it out. You know F3 has become an integral part of your life when you look forward to the morning F’s no matter what the day presents when you wake. As I finished prepping the AO I rolled in to the COT area in my old rusty truck and initially saw only a couple of vehicles. I do not blame folks for staying in the fartsack the day after Christmas. But as time drew closer to 5:15 more folks rolled in. There was alot of smiling faces and mumblechatter about the previous day’s festivities. As I heard all the stories of great days I said a silent prayer to those less fortunate. I could not imagine a Christmas without joy in it, but for some that is what they know.

As time drew to 5:15, the disclaimer was disclaimed. No FNGs noted. Off we went……

A light jog along the front of Best Buy/Pet Smart with some but kickers, high knees, toy soldiers mixed in. As we turned the corner towards Home Depot we added in some side shuffles left/right, then continued to the parking lot behind River Bleu restaurant for the COP.

COP, 15 of each, in cadence:

  • Side-Straddle Hops
  • Imperial Walker
  • Windmills
  • Mountain Climbers
  • Peter Parkers
  • 10 sec each of Downward Dog and Honemooner
  • Moroccan Night Clubs

The heart rates were up, muscles warmed, and sweat starting to roll. Even so, not much mumblechatter from a normally chattery group. Everyone must have really poured themselves into yesterday, mind, body, and soul. Totally understood. But now it is time to mosey over to the front of Target for The Thang.

C-H-R-I-S-T-M-A-S Balls of Joy!

In front of the Target there are several red balls (bollards) that everyone who has been to a Quagmire or Swamp workout has come to absolutely love. I think the person who put them there is a member of F3 for they are made for our workouts. Next to each bollard I put a cone and index card with a workout denoted on it, with each exercise spelling out Christmas. Start to finish, suicide style, 25 of each, OYO:

  1. C – CDDs
  2. H – Happy Jacks – do 5 SSHs, then 2 jumping squats, then R&R until 25 SSH / 10 JS done
  3. R – Rosalitas
  4. I – Imperial Walkers – then Bear Crawl to next station
  5. S – Sumo Squats
  6. T – Triceps Curls (aka Dips) – we need more “T” exercises!
  7. M – Merkins
  8. A – American Hammers – the Crab Walk to next station
  9. S – Squats

After the last station, run the loop that encircles the entire Target parking lot, hanging a right at the gas station, then back to the start (about 1/3 – 1/2 mile or so) to rinse and repeat. Everyone did great, and we all got in 3 repetitions of Christmas and 2 runs before we headed back to arrive at the COT right at 6.

Announcements:

  • Read the weekly newsletter!
  • Baxter trail run on New Years day
  • Joe Davis run for recovery coming up soon. Still time to register!
  • The Yeti is coming up soon as well

Prayers and Praises:

  • Prayers for those less fortunate and in need. Use the tools God bestowed upon all of us to be the vessel through which He works to try and make a positive difference in their lives.
  • Prayers for PAX out there, as well as their family and loved ones, who are going through various issues – Bart’s neice, Cornerstone’s daughter, Royale’s dad, Olaf’s newborn child, Qwerty, Puddles, and many others (my apologies if I missed any)
  • Prayers for all PAX to continue on their journeys of self improvement
  • Praises for everything the amazing F3 HIMs have done throughout the Thanksgiving and Christmas holiday seasons – the turkey giveaway, Operation Sweet Tooth, the F3 Christmas party are just a few of the highlights (again my apologies if I missed any others). These are great examples of the positive impact that F3 has not only on the community, but on each other as well for the holidays can be trying times for everyone and each of these gestures of leadership and love helped uplift many and brought a positive, loving light into their holidays.
  • Praises for this past weekend’s convergence at The Yard organized by Cake Boss and others. It was an amazing experience! To hear the story behind the Joe Davis run from one of the Davis family members was sad yet inspirational and is yet another example of people making a positive difference in the community. Then to hear words of truth from Cake Boss himself was a great way to start off Christmas Eve.
  • Praises for this thing we called F3. At the end of this month it will be 6 months since I first posted to The Pantheon for a tough Q by Jekyll. F3 has been an amazing impact on my life in many ways and for that I am forever grateful.

With Thanks and Praise. Over and Out,
– NASA

 

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