The Fort 1st F Convergence – 6 in 1 “Better Together”

  • QIC: Cake Boss, Riddler, Sasquatch, Dark Helmet, Bones, Tesh, Repeat
  • When: 10/28/2016
  • Pax: Missing 2 names....my apologies! Airborne, Aquaman, Atticus, Backdraft, Barry Manilow, BassOmatic, Birdcage, Bolt, Bones, Bonsai, Bounty Hunter, Bull Winkle, Cake Boss, Catfish, Cha Ching, Change Order, Chaser, Chedda, Chickenwing, Cobra Kai, Corn hole, Couples, CSPAN, Culture Club, Corruption, Dark Helmet, Davinchi, Destiny, Dilbert, Ditch Witch, Dog Pound, FNG - Deer Hunter, Gilmore, Lil E, Mainframe, Newman, Olaf, Old Bay, On the Rocks, Package, Pinstripe, Rain Bird, Repeat, Riddler, Royale, Sasquatch, Shady, Sheet Rock, Short Sale, Skate or Die, Skinny Jeans, Spiderman, Spinner, Stang, Tesh, Training Wheels, Trucker, What Did, WWL, Zima
  • Posted In: Brothership, Slow Burn, The Hive, The Swamp, Varsity

“The evening of your life is determined by the morning of it.” -G Laurie

62 men decided to get their morning off on the right step. By coming together as a PAX to get better physically and spiritually. The Fort has 5 Friday AOs and then add in the Ruck option we have 6 options for men to challenge themselves and take the Daily Red Pill (DLP). Here at the Slow Burn AO, these other AO’s came to fellowship:

  • SlowBurn (moderate)led by Riddler
  • Varsity (high intensity)led by Sasquatch
  • Hive(kettle bell) led by Tesh
  • Ruck led by Dark Helmet
  • Swamp (boot camp)led by Bones
  • Brothership (run) led by Repeat

Here are the backblasts and details of the Pain in the gloom.  Thank you to Site Qs and workout Qs for cooperation and leadership in making this happen!

The Swamp: 

Warm up
Phase 1:
  • Lunge Walks  (25 yards)  Jog (25 yards) 5 burpees | Lunge Walks  (25 yards)  Jog (25 yards)  10 merkins
  • Bear Crawl  (25 yards)  Jog (25 yards) | Bear Crawl Walks  (25 yards)  Jog (25 yards) 10 Ranger Merkins
  • Broad Jump (25 yards)  Jog (25 yards) | Broad Jump  (25 yards)  Jog (25 yards) 10 Wide grip merkins
  • Crab Walk  (25 yards)  Jog (25 yards)  | Crab Walk  (25 yards)  Jog (25 yards) 10 Diamond Merkins
  • Partner Push  (25 yards)  Jog (25 yards) | Partner Push  (25 yards)  Jog (25 yards)
Phase 2:
  • Wall sits 1 minute
  • 30 dips
  • Balls to Wall 1 minute
  • Line Jumps (side to side) 30
  • Line Jumps (Front to back) 30
Phase 3:
Partner switch
  • Sprint 100 yards | LBCs
  • Sprint 100 yards | Flutter Kicks
  • Sprint 100 yards | Freddie Murcury’s 
Bones

Brothership: Pax: Repeat, Corruption, Aquaman,  and Bolt

Mosey to Kingsley development down to roundabout on the road behind the parking deck.  Sprint and jog in-between each light pole to the entrance off of HWY 21. On the way back jog , sprint, 5 squats. At the roundabout go up the hill(towards 160). This time Jog two poles, sprint one, 10 squats. To the entrance off 160. Circle up for 15 LBCs and 15 merkins. Jog back out. We were a few mins late getting back to Empire, but had a total distance of a little over 4 miles.

 Repeat

Ruck workout:
Teams of 4 – carry to each station, then switch

1.    Carry the log

2.    Carry the worm

3.    Carry the baby angry gorilla, the shoulder bag, 2 KBs

4.    Carry the casualties


Lap around Lowe’s

–       Stop at guard rail to do 100 dips as a team

–       Stop at opposite corner for 100 merkins as a team

–       Stop in front of shed for 100 burpees as a team

–       Stop at railings in front of empire for 100 supine pull ups and 100 flutter ruck presses as a team

 
Drop the coupons off at the truck and then

–       Line up by Empire Pizza and Bear crawl to the first line, then double time the rest of the way

–       Repeato on the way back

 
Overhead carry rucks back to COT – Dark Helmet
Varsity
Brief mosey into some dynamic warm-up/stretches and SSH…
Power (almost an) Hour-
80s 90s 00s Rock songs blaring and changing every minute… so EMONTM (every minute on the minute) for 22 rounds: 3 plank jacks, 2 burpees, 1 squat jump, side shuffle total ~30 yards there and back… then EMONTM for 20 rounds: 3 burpees, 2 peter parkers, 1 jumping lunge, side shuffle total ~30 yards to and fro… mosey back to COT.
*Note: 104 burpees completed
SLOW BURN
To set the stage I place 16 cups around the outside of the parking lot with two exercises on them.
Paired Pax off with someone they did not know in group of 2 or 3. Each group started on exercise 1
and moved clockwise around to each cup. Once they finished the first round, they would move on to the
next exercise in round 2.

Exercises Included:

Merkins
SSH
Low Slow Squats
Bobby Hurleys
Kraken Burpees
Prison Cells
Burpees
Carolina Dry Docks
Dive Bombers
Wide Arm Merkins
Diamond Merkins
Box Cutters
Hello Dolly
Flutter Kicks
Jump Squats
Bomb Jacks
Plank Jacks
American Hammers
Monkey Humpers
Imperial Walkers
Overhead Claps
Mountain Climbers
Squats and several others

Indian Run with a 10 merkin drop from the front. Once pax completed ten the next line leader would drop, give ten and catch back up to the line. Repeat all the way back to COT.

Finished up having pax holding a cup. We had three cups flipped over on the ground. I spoke to filling our cups daily from the Lord relying on his grace and mercy through his word. The three cups on the ground represent the brothers that need our support and the Lord for daily guidance. If we leave them turned over they will never come to see the true love of the Lord. So remember reach out to those pax that you have not seen in a while and see how they are doing. The Lord fills our cup daily so that we can be a blessing to those he puts in our lives.

Psalm 23:2

Aye

Riddler in for the Slow Burn

Awesome turn out and great morning with men that are getting better together. See divided we can only accomplish a little, but with a brother and someone to hold us accountable to our goals, we can accomplish so much more. Let’s continue to give it away brothers and get more men out of the Sad Clown syndrome and get better!!!
Cake Boss
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it’s Colombia not Columbia with CSPAN SEPT 2016

If you had asked me a year ago where I would be in September of 2016, I could have answered pretty confidently. I would have told you that I would be living in Fort Mill, SC with my wife Amy and youngest daughter Kip. I would have told you that I would be participating in my morning F3 workouts. I would have told you that I would be continuing to work as a DC manager at Kellogg’s. I would have described to you how most of my weeks or months look, not that I am predictable or that my life is mundane, yet I do seem to follow a schedule of sorts. I would not have anticipated that in September 2016, God would push me in ways that I had never imagined. It was not my plan to go to Colombia, South America on a mission trip but it was God’s plan so I went. When first approached about going on a short term mission trip, I did not immediately think it was for me. However, I quickly learned that God does not just call the equipped but He equips the called. After over a month of reflection, I feel ready to share with you all the details and learnings from my trip. I pray that this inspires at least one of you to try a short term mission trip for yourself.

To really understand my mission trip, we must unpack a few other items, and I must thank a few people who got me interested, and have encouraged me to get involved with a short term mission trip. My first thanks always goes to God, His hand guided me throughout this entire process. The second thank you is always to my M (Amy) who has been helping me figure things out for the last 29 wonderful years. My children have helped me understand a global perspective with their own mission and humanitarian work at home and abroad. I must acknowledge the men of F3 and Forest Hill Church in Fort Mill that have helped me understand a very simple motto of Know/Grow/Go for God. I must thank all of F3 because anyone who will talk to me knows for about the last 3.5 years my mission field is at 0515 each morning (except Sunday) and revolves around the men of F3. It has been fun work, and I have been recharged as a Christian man. I have so many F3 men I need to thank, but I am going to “call out” two specifically. Maximus who about 3 years ago meet with me to discuss a trip to Colombia, and I shut him down because my heart was just not ready. The other man is Funhouse who at a recent #F3Chicken&Wisdom spoke very frankly about how short term mission works, the good and the “real” detail that only men truly trying to be a #HIM (High Impact Man) understand that no nonsense style of communication. As you read the rest of this, we use a term in F3 called #BLUF (bottom line up front), and my #BLUF recommendation is to get involved in your Church, grow in your faith, and go grow God’s Kingdom. Here is how my story unfolded.

My team consisted of Matt (non-F3 & LifeGroup Director Forest Hill Church, Fort Mill, SC), Shane (non-F3 and a Navy Vet), my beautiful wife and I. The mission was simple- to teach the Church in Santa Marta, Colombia about LifeGroups/Small Groups. The details went so easy and I attribute that to Matt’s leadership and a group of people who truly believe that small groups will make a positive impact on most Christians lives. The idea that all people want to belong somewhere, and be able to call on friends in any situation, and that is where LifeGroups provide you with that Christian family.

God’s hand was obviously at work when the worries that would have kept Amy and I from fully focusing on our mission were easily sorted out. @F3ChuckWagon and Bailey (oldest daughter) volunteered to take care of Kip and Flea (The Dog). Matt built a great agenda with Jon Howard (who knows we are still “not there yet”, but still said he would try F3 #ABH) and Pastor Julio (who I never applied the F3 EH to) with a good mix of activities: speaking, service, fellowship, and even F3 in the mornings.

This trip is an answer to my daughter’s prayers. Kip (our youngest daughter, and not named after Napoleon Dynamite character) has prayed that Amy and I would find our way to Colombia for nearly two years now. The last two summers, Kip has had 2 very impactful trips to Colombia. She has seen God at work through short term mission work there. Kip has also developed the personal relationships that you only can build with repeated visits, and with the connection of today’s social media society. The Howard’s and Pinzon’s have stayed in constant contact with Kip over the last few years. Her heart has grown so big for Columbia that Amy and I could not resist the chance to check it out.

So let’s review our trip:

Day #1 Thursday= we left our house at 0350, meet up at Matt’s house and departed for the airport. Flights were easy and smooth- Charlotte to Miami and Miami to Barranquilla. The Howards, Rueben, and Eve met us at the airport. Rueben drove a shuttle van style taxi to get us to Santa Marta (about 2 hours in somewhat crazy traffic) lots of #mumblechatter along the way. This was first exposure to extreme poverty of Colombia. We arrived in Santa Marta which felt like a mix of Charleston and a city in transition with all the construction going on. I liked it, and we got introduced to everyone there. We attended a prayer meeting, and I shared my testimony and how Kip was correct in saying that “I need to see it” and we got to do a #BOM (Ball of Man) style prayer on #HIM (High Impact Man) Pastor Julio. The Denver Broncos beat the Carolina Panthers, I love when the Broncos win, but hate it when @F3Skywalker misses a kick. This also gave me material to tease Jon about all week. GO BRONCOS!

Day #2 Friday= We had the opportunity to attend the Elders Meeting for The Church to align our goals for the workshop on Saturday. That evening we attended the Church’s Couples Fellowship Night at The Church and shared our testimony of LifeGroups and our personal experiences. It was a fun night and they grilled out meat and we had great fellowship, and Felipe (Pastor Julio’s 2nd oldest son) made a pact that he would be my translator for the remainder of the trip. Felipe made a huge impact this trip on The Team, but especially Amy and I. Felipe is a #HIM in the making, and has an amazing pastoral gift.

Day #3 Saturday= The day was focused on our LifeGroups workshop. Each person of our team did their part of the presentation to perfection. The Holy Spirit was at work through us. The training went very well and it was obvious that The Church was excited to get some small group activities started. Lunch was huge success with the workshop participants and Colombian’s eat huge portions for lunch and will eat hot soup even when it is extremely hot outside. What they describe as spicy is really not that hot. Our Team really supported each other throughout the presentations and we were exhausted when the night closed out.

Day#4 Sunday= Matt preached Sunday morning and did a wonderful job. He took The Great Commission and combined it with his love of LifeGroups and did a nice outline of next steps for the Church. We spent the evening doing 2 house visits. Our first stop, Pablo’s house is a perfect location for a LifeGroup and his wife has the gift of hospitality. She saw that we brought a car full of people and put together some delicious pizza. The second house was Eddie and his wife who are already doing evangelism out of their house, but have become exhausted supporting their community and will need a LifeGroup to share the burdens of supporting an area in need.

Day #5 Monday= Amy got to share her testimony with the Ladies Group of the Church. She did great and it has awesome to see my wife gain confidence in her public speaking, sharing her faith, and having fellowship with a group of woman who share the same struggles as women in the US. The ladies all wanted me to know how well she did, and how they appreciated her speaking at their meeting. Matt, Shane, Felipe, and I did a walking tour of Santa Marta. The highlight for me was twofold. The first being it rained in buckets (crazy amount of rain)… and as a coastal city the streets and sidewalks were just a rushing river to the ocean. The second was we got to attend the free “English as a Second Language Classes” (ESL) and play games and just had a great time (see video of me dancing on Facebook). It was great to see the classes sing Christian songs to learn English, and I made them all laugh with “hello, my name is David” jokes. I still have zero Spanish speaking skills, but people could figure out what I meant (I think?).

Day #6 Tuesday= This was our schedule “light” day. We spent the morning touring the city. The afternoon at The University Ministry called “Impacto”. The student ministry is just starting up, and my team enjoyed the fellowship and encouragement when we broke out into small groups. Our Team is going to try and help support this ministry with a small gift from our unused funds. Just like a university in the US, so many chances to serve young people while they are first away from their parents. Odd how when the students shared their testimonies they sounded just like US college students. Felipe, Pastor Julio, and I watched my beloved Celtic Team (yes, That Glasgow Soccer Team) play horrible against a very skilled Barcelona Squad…it was bad, so my only response is GO BRONCOS!

Day #7 Wednesday= Travel home and it did feel so good to be back

NM Moleskine:
• So I have to be clear, I personally never felt prepared to do this type of short term mission work, but like Kip told me “you have to see it for yourself” and now I feel that way about everyone who has any desire to go global. The first trip is always going to be the “scariest” but I encourage you to pray for The Lord to lead you where you are needed.
• Matt reminded Amy and I, that God “does not call the equipped, but equips the called” and now we can reference our trip as proof. While Amy and I both felt unworthy, we both felt very prepared to share our testimony, and how LifeGroups had made an impact on our lives.
• I was not prepared for public speaking and using a translator. The Lord knows my weakness and my desire to use more words when I get excited. I definitely appreciate having Felipe translate, and how encouraging the people of Colombia were to me. Still do not think my humor or sarcasm translated well, but I think scripture balanced everything out.
• This verse has been bouncing around in my head for weeks = 1 Peter 4:10 (ESV) “As each has received a gift, use it to serve one another, as good stewards of God’s varied grace.” And really changed my heart how Amy, Matt, Shane, and I used our gifts for the good of HIS Kingdom.
• It was beautiful to see God working in the lives of my wife and my team. The opportunity to glorify God in Santa Marta, Colombia and it was fun to teach a subject that each of us had such a passion for because LifeGroups had made such in our lives. Amy and I sharing that we were saved through a LifeGroup after marriage was a very translatable story about evangelism.
• Poverty looks different than I expected. I think it makes me see that in United States we are actually poorer in the “important” stuff like marriage, family, parenting, and hospitality. We are weak because our culture equates “stuff” to success. Success looks very different in a place where you need less “junk” to be happy.
• Short-term missionaries need to tell the story of long-term missionaries. I was amazed to see the work that Pastor Julio and Jon have done in Santa Marta. They were both very diligent in introducing all of the other long-term missionaries, and their works to my team. It took me a few days being home to realize, and that we have an opportunity to enhance those missionaries through our prayers and support. Each one of them had a great story to tell.
• Serving others in a different country feels great to my heart. #TAP #ThatSOMEBODY #IamTHIRD
• Kip was right, we can build beautiful Christian friendships with people who the only thing we have in common is our LOVE of The Lord. Kip’s #VAPE (Vision, Articulation, Persuasion, and Exhortation) were present on our trip, even though she was not. She is already working our success story on our other children.
• #T-Claps to Matt for having #VISION and assembling a team that tried their very best to serve.
• #T-Claps to Forest Hill Fort Mill and South American Missions for supporting our trip.

Felipe would translate this for me “Thanks for reading this and taking the time to listen”
AYE!
CSPAN/David

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Tatanka returns to where it all started @F3theFort

  • QIC: CSPAN & Tatanka
  • When: 10/29/16
  • Pax: Flat Tire, 1-Niner, Bonsai, Frat Boy, Jiffy, Double D, Anchorman, Barry Manilow, Santini, Bubba Gump, Pusher, Airborne, TChaser, Quack Attack, & Trucker
  • Posted In: The Fort

Extra credit starting at 0600 with 1-Niner, joined by Flat Tire, Bubba Gump, & Pusher. Tatanka, Trucker, & I Rucked in for some #GrowRuck training.

Disclaimer witnessed by Legal Counsel

Quick sermon on Tatanka and him being a “glue man” = Every group needs glue men and you never truly realize their value until they are gone. Glue is an adhesive, “a force that exists in the area of contact between unlike bodies and that acts to unite them.” Simply put: glue holds stuff together…. Who is the glue on your F3 team? Who holds your F3 team together? Who keeps the team focused when times are tough? Who does all of the little things to make your team successful? Tatanka held me and TChaser (and several other #HIM) accountable. Every team needs a “glue” player like this, one who will make necessary sacrifices that hold F3 together.

and we were off…running…planking…running…planking until we got to the Gun Lot.

We lined up on the curb for a long #arkloader series…lots of #mumblechatter today…lots of stretching and modifying…DD & Pusher seemed to on a date, TChaser and Niner played the roles of #malemodels #BlueSteel only to be outpaced by Anchorman and Barry Manilow #prettyboys

My favorites today included the 100 LBC, the soccer hips, 100 LBC, 100 flutters, and I think about 40 flying squirrels…started to get a little winded, and tossed the Q to Tatanka.

Tatanka on Q

Partner up- size does not matter

Review of BOMBS (crowd pleaser):
200 Bombjacks
200 Overhead Claps in a squat position
200 Merkins
200 Big boy Situps
300 Squats

Gump and Flat Tire still think (correctly) they are faster than me, and Airborne did poorly in the partner selection…

more running…stop at wall lot…

Long peoples chair series #epicmumblechatter and Santini might really sing just like Katy Perry #weird Bonsai and Trucker separated to a different taller wall away from us…? Frat Boy and Pusher seem to have entirely too much information on senior citizen STDs #reallyweird #dalewebbclub

more running…stop for SSH…whole lotta refusnik…

more running back to COT for a COP…some kind of wine mixers…just awfulness…

COT/Prayer or Praise/BOM

Naked Man Moleskine

trademarks included #mantan #grantan and now #flantan

Jiffy we all still feel bad we missed your Q last week…

Quack Attack rode in and appears to want to Q the #F3BikerClub

Crab Cakes was absent today…Grapevine loves your business tiny man…we know where you were yesterday…

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

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Easy Loop

  • QIC: Decibel
  • When: 10/27/16
  • Pax: Geico, Falcons Crest, Senator Tressel, Gears, Mr. Clean, Cake Boss, White Lightning, Free Bird, Corruption and Funhouse
  • Posted In: Tempo

11 men came for a nice little jog at Tempo.

The route was Tega Cay Drive to Molokai to Tana Tea and back.

We ran there and then we ran back.

It was a pleasure to see a great group of F3 vets as well as mix in a newbie to the Tempo.  Conversation was great except on the little hill on Tana Tea.

Thank you for the chance to be in the back of the pack!

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This was “moderate,” right?

  • QIC: Twister
  • Pax: Twister, Free Bird, Mainframe, Ditch Witch, McGruff, Anchorman, Monk, Barry Manilow, Culture Club, Cotton Eye, Sheet Rock
  • Posted In: The Ballroom, The Fort

The Thang:

It should be noted that YHC received a reminder from the site Q at approximately 11:30 PM. There was no way this Q would have seen it. However, good fortune compelled YHC to check his calendar and note that “A Q? Really?”

******Special Note: a guest appearance by Monk of Gastonia ******************

Warm Up:

Stretch
LSS
Merkins
SSH

Indian Run to “land o’ blocks” (across Gold Hill and past the Day Care)

With Partners & cinder block – execute a combined 100 of the exercises below while partners alternate running up hill (and back).

100 Curls
100 LSS
100 Rows
100 Tricep Extensions
100 Overhead Presses

Indian Run Back to COT Area

:05 minutes of mary

The Moleskin

YHC reflected on a discussion by Old Bay the week before on fear. YHC did not do it justice, but felt it was important to repeat some of the key points. Most important to rely on the Sky Q for the help in overcoming your fear, whatever that might be!

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Ranch BB & Don’t forget the Convergence Friday

  • QIC: Spider-Man
  • When: 10/27/2016
  • Pax: WhatDid, Foul Tip, Chicken Hawk, Stang, Cross Check, Mainframe, Snap hook, Ginsu
  • Posted In: The Ranch

Mosey from the parking lot to front of the middle school.  Circle up for COP:

  • SSH X52
  • Merkin X10
  • Windmill X10
  • Imperial Walker X10
  • Mountain Climber X15

Move over to the benches.

  • Dips X10
  • Derkins X10
  • Step ups X10 each leg (YHC has an admitted challenge counting these in cadence.  The mockery was not enough to stop trying though)

Mosey around the back of the school to the wall next to the new parking spaces.  Took a seat in the people’s chair.  Arms out, arms up, couple of ten counts….recover.

Mosey to the bleachers by the track.  Jacob’s ladder with pull ups to 7 on the bleachers, then a run to the second light pole on the right in the parking lot….1 burpee.  Back to the bleachers, 6 pull ups, back to the parking lot….2 burpees.  Go until the series is complete.

Now that we were pretty smoked we started working backwards.  Mosey back to the wall for people’s chair.  The PAX creating the most mumble chatter got the call for the 10 count.  Then mosey back to the benches.

At the benches:

  • Dips X10
  • Derkins X10
  • Step ups X10 each leg

Announcements:

  • Convergence tomorrow at Empire Pizza (1st F) followed by the 3rd F convergence at Eternal Church

Prayer Requests:

  • Prayers for marriages
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We are going to call it what???? 10/27/2016

  • QIC: Witch Hunt
  • When: 10/27/2016
  • Pax: Royale, Kenyan, Cha Ching, Olaf, Nasa, Wild Thing, Dark Helment, Snake Eyes (FNG), Witch Hunt (QIC)
  • Posted In: Uncategorized

A beautiful morning accompanied the official launch of the newest Lake Wylie AO, The Poopdeck. Obviously a name like the Poopdeck needs some explanation.

For everyone’s education, a ‘Poopdeck’ is a deck that forms the roof of a cabin built in the rear part of the ship. It originated from the French word for stern, la poupe. In sailing ships, with the helmsman at the stern, an elevated position was ideal for both navigation and observation of the crew and sails. On modern warships, the functions previously performed on the Poopdeck have been moved to the bridge. 

Therefore the Poopdeck was a very important and integral part of the ship, allowing its officers in charge to not only navigate but observe and protect the crew. Since leaders of ships used the Poopdeck to navigate the rough seas and observe their crews, it seems a very appropriate name for our new AO. 

Now with all the said, I knew none of that when I threw out the name. I knew it was fun to say and stuck with the aquatic theme we have in Lake Wylie. All the other AOs in Lake Wylie (‘The Deep’, ‘The Abyss’) are very serious and I thought we could use one to lighten things up. Lucky for me the names origin fits. 

As I rolled into the parking lot, I see Wild Thing fresh, off the IR, ready and waiting. After a few minutes the rest of the Pax started to roll in, including a visit from Cha Ching and Olaf. The best part is our EH from last week showed so T-Claps to Dark Helmet for closing the deal.

With 8 of the Pax ready and waiting at 5:15, we quickly realized we were “Q-less” about who was leading. But it was time to start so an Impromptu Q it is. After a detailed disclaimer with the FNG present we set off on a lap around the shopping center so I could get my head around what the workout would be.

Once back in the parking lot we got started with the warm-up.

In between light posts we did high knees, butt kickers, karoake (L & R). Then circled up and performed the warm up excersise followed by 5 burpees:

SSH IC x30
IW IC x10
Windmill IC x10
Merkins IC x10
Peter Parkers X10

The Thang

Mosey to the lake access parking lot and partnered up for some 1-2-3 Dora (always a crowd please and a great way to introduce the FNG to what a F3 workout is all about)

100 Merkins
200 Squats
300 American Hammers (Olaf was was very clear you have to touch the ground for it to count)

About half way through the merkins a mysterious figure appears out of the lake fog, it was the one and only Dark Helmet. He apologized for being late, but no apology necessary. We pick each other up when necessary.

After two quick 10 counts, we moseyed to the side of the paint store and found some wall for the following:

People’s Chair w/ 25 overhead press
5 Burpees
People’s Chair w/ 50 overhead press
5 Burpess
People’s Chair w/ 75 overhead press
5 Burpees
People’s Chair w/ 100 overhead press
5 Burpees

With only a couple minutes left we moseyed to COT and finished with 2 minutes of the protractor.

Announcements

  • 3rd F Convergence tomorrow
  • Read your newsletter

Prayers

  • Wild Thing’s mom has been diagnosed with cancer and will be having surgery on Friday
  • Royale’s sister-in-law as she battles her addiction.
    • Special praise for Royale and all he has done for his nieces and nephews. You are a true HIM and someone that we can all learn from.
  • Prayers for our military overseas as the fighting in Mosul continues to intensify
  • Olaf and his wife Ann as they are expecting a new baby
  • Kenyan’s hamstring tightened up on him when we started and he had to leave early. Prayers he gets the healing he needs

Great work by all the Pax including the new FNG Snake Eyes (He lived in Vegas.) Also thanks to Olaf and Cha Ching for making the trip out to Lake Wylie.

Now back to the Hunt….

 

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Fort Debut

  • QIC: Jiffy
  • When: 10/22/16
  • Pax: Bonsai, Bubba Gump
  • Posted In: The Fort

A small group assembled for my debut Q at the Fort on a beautiful fall morning.

Started out with a lap around the park and worked in some butt kickers, high knees and shuffles.

Started with a stretch:

  • 20 X Side Saddle Hops
  • 10 X Windmills
  • 20 X Moroccan Night Clubs
  • 10 X Merkins
  • 10 X Mountain Climbers

We headed over the playground. We had planned to do a Modified Dora 1, 2, 3 and needed to further modify with a group of 3.  We took turns running two laps while the third did the exercise:

  • 50 X Pull-Ups
  • 200 X LBC’s
  • 300 Squats

 

Next, we headed over to the main part of the field. Four cones had been setup in a rough square approximately 100 yards apart.  At each cone was a workout per lap.  The workout would be completed and then run to the next cone.  We set out to see how many laps we could get in…

Lap 1

  • 40 X Merkins (regular)
  • 40 X Lunges (20 each leg)
  • 25 X American Hammers
  • 5 X Burpees

 

Lap 2

  • 40 X Merkins (wide arm)
  • 100 X Calf Raises
  • 25 X Hello Dolly’s
  • 10 X Burpees

 

Lap 3

  • 20 X Merkins (diamond)
  • 100 X Monkey Humpers
  • 10 X Plank Punches
  • 15 X Burpees

 

Lap 4

  • 40 X Carolina Drydocks
  • 100 X Squats
  • 50 X LBCs
  • 20 X Burpees

Lap 5

  • 50 X Merkins (regular)
  • 60 X Lunges (30 each leg)
  • 40 X American Hammers
  • 15 X Burpees

 

Three of us pushed our way through 5 laps with a decent amount of collective grumbling throughout. We headed over for COT, thankful for the beautiful day and opportunity to get out.

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No Shoulders at The Abyss

  • QIC: Bart
  • When: 10/26/16
  • Pax: Witchhunt, Serrano, Kenyan, Royale, Bones, Cornerstone, Valley Girl, DaVinci, Vinnie, Mr. T, Nasa
  • Posted In: Abyss

12 posted to The Abyss.  Begin with the disclaimer adding that my shoulders hurt today so I’m trashing my plan and to expect more legwork, however I’m not giving up my special evil surprise.  Extra slow mosey 30 ft away to warm-ups stolen from my son’s football team.  Lunge-high knees-butt kickers-karaoke-backwards run.  You warm? Good. Mosey to the track.  A few rounds of round robin, each lap pausing at the quarters for Ranger merkins, squats, CDD and jump lunges.  Throw in some LBC for good measure on the back end.  Let’s not stay in suspense any longer.  As always we’re going ball’s to the wall, BUT(pause for additional disclaimer) add inverted shoulder press…crickets…I’m sorry, what?  Great sports the PAX are so all in for 2 rounds.  The real men even did it over concrete!  Follow up with Mak tar jai, a little mumble chatter about “no shoulders” or something, I don’t know I wasn’t listening.  Hit the hill climb with merkins and LBC.  Back around front for dips and squats, then round up for ab o rama.  Leisurely 20 yds to COT where we asked for continued prayers for those in storm’s path as the news has already stopped reminding us for bigger drama.  Please also ask for prayers for voters to choose (correctly) the lesser of the evils.

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Easy as 1,2,3,4 ….times 10.

  • QIC: Longshanks
  • When: 10/25/2016
  • Pax: Aquaman, CSPAN, Figaro, MacGuyver, Training Wheels, Double D, Birdcage, Kielbasa, Chicken Hawk, Longshanks
  • Posted In: Block Party

10 PAX appeared at WEP to enjoy the cooler weather with YHC on Q. Gave a brief disclaimer and a short message about how I plan (or don’t plan my workouts). A few things we learned today.

1. As Q, It’s not about you getting a great workout for yourself, it’s about leading the PAX through a workout that will benefit them. aka It’s not about you!!
2. A good full body workout includes upper body, lower body, abs and cardio. High reps are sometimes good for a workout but often lead to bad form.
3. The more simple the workout, the easier it is to write the Backblast.

The Thang

Mosey to the top of the hill, get to the stop sign and do 10 buprees, mosey back down the hill with butt kicks, high knees, and toy soldiers. Circle up in the parking lot for COP of:

25 x SSH
10 X Windmills
10 x IW
15 x Mountain climbers
10 x Peter Parkers
10 x Parker Peters
then hold for Right arm high, left arm high, honeymooner and six inches.

Explain Drillbits (mile markers around WEP) Plank at each bit until the 6 is finished
1st bit – 10 Merkins, 20 squats, 30 LBC’s, 40 SSH
2nd bit – 10 CDD’s, 20 Monkey Humpers, 30 flutter kicks, 40 SSH
3rd bit – 10 Merkins, 20 squats, 30 LBC’s, 40 SSH
4th bit – 10 CDD’s, 20 Monkey Humpers, 30 flutter kicks, 40 SSH
5th bit – 10 Merkins, 20 squats, 30 LBC’s, 40 Seal Jacks
6th bit – 10 CDD’s, 20 Monkey Humpers, 30 flutter kicks, 40 Plank Jacks

Mosey to the playground. 10 pullups, 20 Dips, 30 Hello Dolly. Rinse and Repeat.

Indian run the long way on the path back to the parking lot. Once there, lunge walk up the hill, do 10 burpees at the stop sign and run back down the hill for COT

Announcements – 1st F and 3rd F convergence this Friday, check the newsletter. 11-19 Soccer arms, Jacksonville GORUCK, Forging, do something. Christmas Party December 17th.

Prayers – Families, injured PAX, PAX dealing with issues at home, our country during the election. (nice take out by CSPAN)

Moleskin
1. Thanks to Double D for allowing me to get in front and lead this group today. Hope those that have not Q’ed a workout yet (Kielbasa, Training Wheels, Figaro) found this helpful and hopefully someone will put you on the schedule soon as I know that you guys will crush it when given the opportunity.
2. Can’t say enough about how important a backblast is. One of the cool things that I’ve found you can do is if you click on a F3 name you can see every backblast they’ve ever written. Great tool for newcomers if they remember who led the workout but can’t remember the exact name of an exercise or exercise sequence.
3. Yes, today’s workout was simple. Yes it makes for writing an easy Backblast. But I can tell each PAX today got a solid workout in. I know as men, sometimes we try to make our Weinkes more complicated/difficult than they need to be, when a simple yet efficient workout will also give the PAX a great workout. I also sometimes think we try to put too much into a 45 minute workout that we miss the point of the workout.
4. When its your turn to lead, do that. LEAD!! Understand the fitness levels of the PAX at that workout. When the Q says “modify as needed” that includes the Q modifying his Weinke to fit the PAX. Remember, it’s not about you, it’s about the PAX you lead that day.

Mic Drop…..Longshanks out

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