16 = futbol or soccer @F3theFort

2016-11-162017-06-16Leave a comment

QIC: CSPAN & the Prodigy
When: 11/23/16
Pax: F3, M, 2.0 (s), family, and friends
Posted In: Pre-Blast, Run 'n Gun

List of activities for Wednesday 11/23/16

Normal Wednesday morning workout schedule #redpill

14:30 Wednesday afternoon gather to watch my beloved Celtic take on a team called Barcelona which carries a decent player named Messi (DM @CSPANF3 for details where we are watching)

18:15-20:00’ish gather with F3, M, 2.0 (s), family, and friends at #F3Run&Gun at the Baxter YMCA, 857 Promenade Walk, Fort Mill, SC 29708 for a friendly game of soccer. All are welcome to watch, only players that are capable of keeping up with a adult men’s game should play #safetyfirst

Spikes and shin guards are recommended, bring a black and a white shirt/jersey as teams will be random selections, we hope to play 11v11, and I hope this is a new tradition to “friendly” start to your holiday season.

Any questions or comments please contact me,
AYE!
CSPAN

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Triple Lindys at the Abyss

2016-11-16Leave a comment

QIC: Bolt
When: 11/16/16
Pax: WitchHunt, Vinny, NASA, Mr T, Bones, Bart, Cornerstone, Bolt
Posted In: Abyss

YHC answered the call for Zima to Q at the Abyss. Having wanted but never been there, had to scout out the day before. Lots of open space at Palisades Park Elementary (and well lit).

Ideas started popping in my head. Elementary school…back to school…Rodney Dangerfield…Triple Lindys! Abyss…hole…chasm…getting in and rising out of our personal chasms which became the discussion.

Arrived early, laid out cones (no sandbags today), thought it was later than it was and worried no PAX were showing and if at right location. But alas, 7 arrived in time. No FNG’s, disclaimer, some chatter, some PAX w/o gloves. That would be a problem in the brisk air and condensation on the ground. Q thought: Pick up a 5 or 10 pack of basic gloves at Lowes to hand out when Q’ing, especially once fall/winter arrives.

Group stretch: touch toes, sitting twist? for back, standing leg bend/hold foot while balancing, etc

Mosey to field. PAX took turns tossing the (lighted) football (idea thanks Spitz) into the darkness, ran to football each time, performed 20 x – SSH, Imp Walkers, Mt Climbers, CCD’s, Lean Backs (on knees and toes, arms crossed on chest, slow lean back slowly and forward), then Duck Walks entire length of field.
To hill: 5 cones at top, bear crawl up to each, jog down. At top cone 1 – 20 merkins, next cone 15, then 10, then 5 (down into the hole)
To parking lot for 5 minutes of no-legs-down core work (modify as needed), flutters, LBC’s, side crunches, protractor, protractor with mini flutters at 6″, 45°, 90°.
TRIPLE LINDY. YHC planned out a TL using the kids playground area. Was surprised 4-5 PAX had not seen Back to School, so did best possible explanation (see video). 3 rounds of a TL.

Climb up and over the kids mini metal w/ plastic net “wall” about 6′ high <represents climbing the diving board ladder>, followed by
Max out pullups on apparatus <reps warming up at top of dive>
Left arm high, right arm high 10-20 secs each <reps rotating of the TL dive>
Bombjacks 15 x <reps twisting of the TL dive>
Superman hold 20-30 secs <reps hitting the water in proper TL dive form>

Lots of mumble chatter during the Triple Lindys but all PAX received scores of 10.0.

Parking lot finished with digging ‘down into the hole’ with OYO sprints starting with 15 secs, 10, 5, short rest in between, then ‘up out of the hole’ with 5, 10, 15 sec sprints.

Discussed the holes/chasm/abysses we put ourselves into as it relates to:

Working out (having ups and downs about being consistent). Make use of the workouts and inspiration of the Pax,.
Personal growth (in work, knowledge, faith). Use all resources available to you to continue to grow. Use your fellow PAX, make use of Whetstone.
Family (improving your relationship with your family). Make use of monthly themes and apply to family. This month’s theme of margin – be aware of your free time and how you use it.

Announcements: Read newsletter, Xmas party signup, check out and get on a P200 team, follow and get involved with the racial divide discussions and learn empathy. #BetterYourself #BetterYourCommunity

Prayers for family members in their struggles.

Praise to the PAX who lead and organize events outside of our workouts.

Another great morning and thanks to LW for the Q!

Bolt

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Trespassing at the Coop

2016-11-16Leave a comment

QIC: Sasquatch
When: 11/16/16
Pax: Kielbasa, CarBomb, DropThrill, ChaChing!, TheFridge, HarryCarey, McGuyver, SkateOrDie, SnapHook
Posted In: Ring of Fire

10 Pax rolled up to the Coop- clean minds and to my assumption clean records until Disclaimer was proclaimed at 0515 and we mosied down AO Jones Blvd to the access road across from the Greenway and up to the NAFO fields. The Sasquatch is very attuned to all of his outdoor surroundings and has discovered the secret entrance to the Falcons cave to do the THANG.

The THANG

Dynamic warm-up: honeymooners and downward dogs (howling at the semisuper moon), then 20 yards each- knee to chest, heel to butt, heel to waist, inch worms, bear crawl, walking lunge, side lunge step overs, high knees, butt kicks, high skips, 4 build-up sprints from hashmark to hashmark

Circle-up- in cadence- 20 squats, 20 merkins

Bleacher run up/down each stair case followed by 10 merkins in cadence at an incline

Mosey out of the cave and back to pull-up bars: challenge was 2-5 pull-ups alternating with partner for 3 consecutive mins and then same for 2-5 toes-to-bar versus knees-to-chest

Mosey back to COT.

Prayers for our Nation, prayers for Sasquatch secretary s/p knee surgery, prayers for father in-law with elevated PSA, and prayers for co-worker in ICU due to stomach mass.

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F3 Energy at Gobble Wobble 5K 8K (31 HIMs)

2016-11-16Leave a comment

QIC: Samurai
When: 11-19-2016
Pax: Turbine, Bogie, The Riddler, Mr. Big Stuff, Walker (Respect), Duck Hunt, Pescadore, Diopter, Honey Pot, Pad Eye, Jag(Respect), Anchor Bar(Respect), Italian Job, Captain America(2.0), Hulk(2.0), Flash, Crayola, Winchester, Blue Print, Schrute, Da Vinci(2.0), Cheeto, Popeye, Pony Tail(Respect), Incoming, Apache, Freon, Smiley Face(Respect), McEnroe, Samurai(Respect)
Posted In: The Fort

This had to be one of my highlights of F3, leading a group (31 HIMs, 3 2.0 and 6 Respects in the group) at the Gobble Wobble today!!! The feeling was like herding cats for a few minutes but I understand it was the Pre-race hype and me being jacked up on C4.

F3 The Rock had a strong presence in the race and had the attention of many waiting for the start of the race.

Warmup

SSH

Moroccan Night Clubs

Right over Left

Imperial Walkers

Hillbilly Walkers

Windmills

Toy Solders

High Knees

Butt Kickers

Merkins

As the race was getting ready to start we finished with Prayers and Concerns. Italian Job again reminds us that the Christmas Party is coming up soon and needs all that are planning to attend sign up and pay the troll. After the race today a Floor Installation Party will take place at Vuvuzela’s is an All Day Drop In.

The words today was to make memories and share with others what we are all about here in Rock Hill and look for ways to serve others. Make an positive impact on our city.

Finished with a Ball of Man prayer.

The actual race was a blast running and watching the Pax pickup each other and spreading the F3 love in the crowd and displaying High Impact Men actions. Apache passed out F3 stickers for us all to give out to the runners in hopes to Headlock as many as possible in Rock Hill.

Samurai out

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Building with Bricks

2016-11-15Leave a comment

QIC: Senator Tressel
When: 11/15/16
Pax: Decibel, Funhouse, Falcon Crest, Pusher, Bait Shop, Fish Sticks, Jeeves, Mainframe, Spark Plug, The ruckers: Cobra Kai, Zima, Which Hunt, Dark Helmet
Posted In: Golden Corral

14 men converged at the Harris Teeter shopping center on a cool, foggy Tuesday morning. After a brief disclaimer, the four Ruckers donned their packs and marched away while the rest of the pax stayed with YHC. This is what we did:

The Thang:

Dynamic warmup with arm circles/shoulder pulls, lunge/back twist/arm extensions, knee/ankle pulls, inchworm back/forth to stretch the back, and then toy soldiers. Mosey around the lot and pick up two bricks from the white Passat.

Short jog to the COP with one brick in each hand (all in cadence):

SSH x 25, windmill x 15, Morrocan night club x 25, squat x 20, merkin x 10, crunch press x 20.

Senator plank (all in cadence): Start in a “downward dog’ position, do 5 CCD’s, walk down to regular plank, do 5 merkins, drop to 6”, come back up, left arm/leg high, flip over, do 5 dips, right arm/leg high, regular and hold. Hold and rinse/repeat entire sequence (try to do whole thing without taking a knee)

Jog to the wall along the side of your Harris Teeter. Split into two groups

ROUND 1

Group 1: give your bricks to a partner, then run to the bottom of the hill by the old driving range and run back

Group 2: Do overhead presses with two bricks in each hand until group 1 gets back. (FLAPJACK)

ROUND 2: Same as round 1, but wall sit with the bricks in your lap.

ROUND 3: Same as round 1, but do curls with two bricks in each hand

Mosey back to the front lot for some AB works with the bricks:

V-ups x 20, American hammers x 20, X’s & O’s x 10

Finish up with Jack Webbs with bricks, 1:4 (crowd pleaser). We made it to 8 this morning and ran out of time (no complaints from the Pax, and the Q didn’t mind either)

COT

It was pretty foggy this morning, but the bright lights of the parking lot kept everything clear. I like all of the Tuesday AO’s, but the Golden Corral is still my favorite and I think it’s because it’s so well-lit. The attendance count was 14 and four of those were ruckers. Those guys show up everywhere! The popularity of the ruck workout has exploded at the Fort. .

The remaining 10 stayed with me as we ran through various, familiar exercises with the added weight of a small brick in each hand. The extra resistance provided a little oomf to everything we did today and made Jack Webbs especially tough. My goal was to get to a count of 10/40, but unfortunately we ran out of time and only made it to an 8 count (full disclosure – not sure the Q could make it to 10). But, the way my shoulders and arms feel right now, 8 was plenty….

It was a privilege to lead such a fine group and it was great to see Falcon Crest (dude, your name is not Hawk’s Crest) who started F3 just a few weeks ago, and also Spark Plug, who is rarely seen during the week.

Announcements: F3 camping trip, soccer game, Thanksgiving convergence with turkey (bring non perishable canned goods to workout) , Xmas party (check the newsletter for details).

Prayers and praises: Cobra Kai, Cornhole, Zima, and CSPAN will travel to Jacksonville with OBT and Dredd for F3 Expansion. Prayers for a brother-in-law with cancer. Praise for a successful youth mission trip that built friendships and helped young people grow in their faith.

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Who made this a running AO?

2016-11-15Leave a comment

QIC: Royale
When: 11/10/2016
Pax: Witch Hunt, Davinci, Dark Helmet, Old MacDonald, Royale (QIC)
Posted In: Poopdeck

It was week 3 of our newly established AO the “Poopdeck” in Lake Wylie, and I volunteered the week before to pick up this Q. The whole week as I drove past I was excited about what I had in store for the PAX. We had a few cars in the parking lot by the time we hit 5:15am. I was really happy to see Old MacDonald back from his FNG post the week before. In total we had 5 PAX, said the disclaimer and we were off.

Mosey around the full parking lot with some Dynamic warmup exercises.. you know, the regular stuff.
High Knees – Butt Kickers – Side Shuffle – Toy Soldiers

Circle up by the YMCA for COP
25 SSHs 25 MNCs 15 IWs 10 Merkins 20 MNCs a little yoga to stretch

Then came my big surprise, we were going off the reservation and running to the new Copper Premium Pub up over the Lake Wylie hill. All week I’d been driving this road seeing this massive hill. I clocked the distance in my car, and it was exactly 1 mile from our AO to the Copper Pub parking lot. I warned everyone the night before to bring a headlamp. After a few grumblings, we headed off. The PAX did great, and it was really encouraging that we could show Old MacDonald what F3 was really about. Being his 2nd week in the group, he warned me he was not much for running. About a quarter mile in, he said, ‘just leave me and go ahead…I don’t want to slow you down.” How many times have we heard this brothers? And how do we respond? We’re not here to set personal records, our to beat the guy next to us (most of the time) but to encourage others to become the best they can be. Here was just the most recent chance to share that message to a new member of our F3 brotherhood. And so I did. Old Macdonald and I brought up the 6, but still with a respectable 9:15 mile to the parking lot. The hill wasn’t as bad as I thought, but it’s still something I like to tell the wife I ran that thing in the pitch black cold of a Thursday morning!

But wait there’s MORE!

Once we arrived, now we could work. So here was our Ladder of exercises for the next 10-12 minutes.

50 LBCs
40 Side Straddle Hops
30 Ranger Merkins
20 V-Up Twists
10 Burpees
10 Count
20 Jump Squats
30 Merkins
40 Squats
50 Mountain Climbers

With that complete, we needed to head back. Only one way to go so we started running.

1 mile back, a little more downhill than last time. And happy to say Old MacDonald ran the whole time back! Witch Hunt kept running back, he probably put in 1.5 miles to our 1… but he’s always great about sharing words of encouragement and keeping the guys together.

Finished up just a few minutes early…we earned it.

Annoucements
Read you Newsletter and check out Margin

5 PAX = 5 great prayers during COT, I can’t do them justice here… but will work at keeping better notes on these.

Always an honor to lead.

Royale

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BlockParty – a good Q is prepared

2016-11-15Leave a comment

QIC: WWL & Repear
When: 11/15/16
Pax: Phileny, Deer Hunter, What Did, Ollof, Birdcage, McGuyver, Keilbasa, Cha-Ching, Java, Shady, Training Wheels
Posted In: Block Party

13 pax emerged from their fartsacks and posted at WEP for the repurposed Block Party, a more intentionally lead workout geared for new Qs.

WWL & Repeat were the Qs, likely asked to Q based on their reputation of being hate hate (at least for a few more weeks for WWL) and picture perfect Power Skip (aka WWL’s) form.

The disclaimer was given, the pax were reminded of why we wake up at 0 dark thirty, to plant, grow and serve small workout groups for the invigoration of male community leadership.

WWL shared his thoughts on what a good Q looks like, its not the youngest pax, the fastest pax, the pax who can do the most pull ups, etc, its a pax that is prepared. Draw up your winkie, run through it, be prepared. the last thing you want as a Q is to either forget your winkie or run out of materials and start grabbing for straws. Stick to what you know.

The thang:
Warm up lap around WEP
COP – SSH, squats, IW, merkins, mountain climbers, moroccan night clubs

Mosey to Stair Way to Heaven, partner up, partner 1 does a bear crawl suicide with squats at each light post, partner 2 does 20 squats and abs, flip flop.

HYC is a fan of partner work, for a few reasons, 1- it breaks up the pax into a smaller more manageable group and 2- it promotes accountability and support among the pax.

Mosey to open field, a WWL Q is not complete with some Power Skips, two lengths of some WWL’s.

Hand off to Repeat

Mosey, COP:
10 merkins
10 lbc
10 diamond merkins
10 lbc
10 wide arm merkins

Mosey to playground, divide into two groups, 1st group does pull-ups while second takes a lap, switch, round two with burpees.

Mosey, Repeat tried a new exercise that he stole from F3Charleston, like jack Webb except with LBCs and russian twists, we made it to 5.

Finish with a victory lap around the park.

Mole Skin:
Both Qs felt great to be back at WEP. This repurposed block party has certainly reinvigorated the pax.

Repeat shared some great thoughts on Margin and that we all had to say no to SOMETHING to post this morning, whether that be saying no to sleep, to waking up with your M, with your 2.0s, to reading the newspaper, etc. You said no because you valued the time in the gloom with your brothers. Two things can be gleamed from this, 1- you are out here, make the most of it, be present, give it your best and 2- be aware of saying no to the good opportunities, so you can say yes to the great opportunities. He also talked about effort and often when you bow out and drop out of an exercise, the pax next to you will bow out as well. So when you’re feeling like its your last rep, stick in there and knock out one more, for the guy next to you.

Prayers go out to What Did, Ollof and all of our pax and their families as we look to gather for Thanksgiving next week.

Was a pleasure and a honor.

Aye,
WWL & Repeat

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99 Kettles of Suck

2016-11-15Leave a comment

QIC: Tesh
When: 11/11/16
Pax: Longshanks, Assassin, Tesh
Posted In: The Hive

It was a wonderful morning for a post. It’s Veterans’ Day. It’s cool and crisp. It’s Friday!

Warmup
To pay tribute to the veterans of this country we mosey to the flag for the national anthem. Quick tangent: I don’t understand how you protest by not saluting a flag. This country has provided many people with wonderful opportunities. There are individuals that abuse power. There are individuals that demean and deface. There are individuals that will never provide a helping hand to his fellow man. This flag is not for them. This flag is for the individual that wants to form a “more perfect union”. This flag is for the citizen that encourages everyone’s “pursuit of happiness”. This flag is for the one who believes we are all “created equal”. Like protesting of the soldiers upon their return from Vietnam, I feel this outlet of protest is misplaced. The feeling of disappointment in society is real, but I feel we can make these feelings be known in a better way. /rant

Finish ~ 1 mile lap around the campus at fellowship pace.

The Thang
Assassin did not bring a bell, so much of this was improvised and forgotten.

3 men, 2 weights… When you get done with your set, pass the weight to your right. If you don’t have weight, be proactive and do something: plank, mountain climbers, LBCs, etc.

2 sets of each:
Russin Twist x15
Chest Press x10 each arm (EA)
Big Boy situps x 10
Swing x20
Tricep Extensions x10
Row x10 EA
CleanJerk x10 EA
Squat x15
Curl x10 EA

Pretty simple.

Moleskin

Prayers for Assassin as he takes a trip to help rebuild some hurricane damage (which is over now and went well i heard).

Last tangent: Does no one like KB workouts? I love them! Throwing a weight around utilizes a completely different muscle group from your normal bootcamp. We only have 2 KB workouts so you know where you can find me on Monday and Friday, come join me.

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Presidents, the Margin and the Bullseye

2016-11-151 Comment

QIC: Beacon
When: 11/15/16
Pax: Barry Manilow, Package, McGruff, Rock Thrill, CSPAN, Anchorman, Cotton Eye, Change Order, Handy Manny, Short Sale, Longshanks, Bass-O-Matic, Gilmore, Deep Dish, Prodigy.
Posted In: The Ballroom

16 dusted off their dancing shoes, made their way through the fog and came out for a Presidential morning. Pre-launch talk about breakfast pizza and the weather. With the disclaimer read, we moseyed.

The Thang

Mosey to warehouse parking lot and circle up.

SSH x 15

(Slow) Windmill x 10

Imperial Walker x 10

Squat x 10

Cherry Pickers x 10

Stretch routine. Stretch with toes pointed out was a crowd-pleasing twist.

In honor of Trucker’s attempt to dedicate an exercise to each President, YHC decided to finish out the list and added one for the President-elect.

38. Gerald Ford: 1st President to hold office w/o being elected by the people = 38 – gas pump (LBC to Dolly)
39. Jimmy Carter: Was a peanut farmer = 39 – curb dips
40. Ronald Reagan: Survived assassination and oldest elected President = 40 – lunge right
41. George H Bush: Initiated Operation Desert Storm = 41 – lunge left
42. Bill Clinton: “I did not have sexual relationships with that woman” = 42 – head bob merkins
43. George W Bush: Lead war on Terrorism = 43 – gorilla humpers
44. Barack Obama: 1st African American President = 44 – ballerina (squat with calf raise)

President-elect Donald Trump : Back pedal approx 30 yards.

Partner Up for DORA 1-2-3

Partner 1 runs to second light

Partner 2 starts exercise.

100 Merkins (single count)

200 Flutters (single count)

300 Squats

Wall sit x 2 (counting down the line 1-16 and back down)

Mountian Climbers x 15

Carolina Dry Docks x 15

Moset toward COT for Mary

Mary : Boats & Canoes (thank you, Change Order) , Banana / Superman (Anchorman) , Protractor (Package) and Travolta (Barry Manilow)

COT

During the workout and in COT, we discussed the Margin. What are we doing with our extra time? We all talk and/or think about being a better father, husband, co-worker, friend, neighbor, (fill in the blank). But what are we doing to make that a reality? What actions are we taking to move us from where we are to where we “say” we want to be?

CSPAN shared his BullsEye principal. M>2.0s>ShieldLocks>Blades>Work. Obviously, the vertical relationship (the most important one, BTW) is with the Sky Q. We also discussed struggles of not being able to communicate or handle opposing views. This election has really divided some folks; people that are close to us, people we call our friends, people we love. Great advice is to Ask>Listen>Recall. You don’t have to agree, but respect them, and your relationship with them, enough to listen.

As always, I am humbled to lead such a group of HIM. Thank you for the opportunity.
See you in the gloom!
Beacon

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F3… Invigorating Male Community Leadership

2016-11-15Leave a comment

QIC: Chicken Hawk and Deacon
When: 11/12/16
Pax: Davinci, Toby, Jekyll, CSPAN, Cornhole, Gears, Reborn, Shrute, Italian Job, Maximus, Dark Helmet, Flat Tire, Jeter, Boeheim, Fellini, Bolt, Red Eye, Gecko, Chicken Wing
Posted In: Uncategorized

Twenty-one men came together for the first of its kind roundtable discussion addressing how F3 intersects with real world issues. This discussion was not about fixing anything, coming up with an action plan rather it was an opportunity to share perspective, feel each other’s pain and to understand. On this day, we continued the conversation on the opportunities to improve racial tension in our community through F3. We started a conversation on the vision for F3, things we must consider and next steps with some personal challenges sprinkled in for good measure.

Vision: <No different than F3’s mission> Invigorate male community leadership <across our diverse community>

How do we make our circle more representative of our community? (At 95%+ white we are not representative)
How do we give “it” away and invigorate leadership within the Black/Hispanic communities?
How do we create more experiences for PAX to engage in this topic?

Things to Address:

Offer alternate work out times to include different work shifts and men who aren’t early birds (e.g. Run N Gun is an existing option to leverage)
Have workout locations of workouts to be convenient to other socio economic and cultural groups
End any bigoted or racial intolerance within PAX and remove these elements to ensure the circle is inviting to all groups
Build relationships with minorities and avoid making our outreach look and feel like charity
Change requires small intentional steps that start with our willingness to be vulnerable and uncomfortable to share life with people that are different than us

Personal Challenges:

Empathy is created through relationships…expand our personal networks to include diverse racial and socio-economic statuses in and outside of F3
There is no …“Them.” We can move forward once we recognize that all people want respect and love

Next Steps:

Create a monthly theme on “Empathy” to continue the focus on the theme (likely January)
Identify a Q (or pair of Qs) to drive future discussions, activities, develop programs, etc
Come together for another conversation to continue the discussion (December)

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