Help the Next Gen Win

2016-10-02Leave a comment

QIC: Pusher
When: 9/29/16
Pax: Lil E, Atticus, Flat Tire, Training Wheels, Figaro, Double Dribble, Bonzai, Witch Hunt, Maximus, Fellini, Sapper, Senator Tressel, Cha Ching, Java, Shady, Santini, Bubba Gump and Slinger
Posted In: Laces In

19 Pax posted to Laces In including 3 runners who were looking to get in 9 holes of running at the golf course.

Weather

With the recent start to Fall, the weather is quickly becoming perfect F3 weather. Soon, it will be time to choose long sleeve vs. short sleeve. In YHC opinion, that is a perfect time to post!

YHC was looking forward to this Q this week and had reviewed several backblasts to prepare. While many had visited the ‘Merica Hill, it was just too good to pass up this week. YHC clowned car in from Baxter with Atticus and Flat Tire. As we exited the vehicle, Atticus stated that SSHs hurt his ankles. While YHC was planning to include them in the Weinke, this statement meant that we should definitely do more.

On another note, a clown car is where it is at. I know CSPAN (dubbed Uber) and several others have one. Pax are not meant to be post alone and that goes for the ride to the AO. I always enjoy great conversation with whomever I clown car with and today was not an exception. Love the conversation with Flat Tire and Atticus as we continue to strengthen each other and hold each other accountable.

Lastly, this week I received an excellent message from Maximus about how to “Help the Next Gen Win” from North Point church near Atlanta, GA. You can listen here: http://Help the Next Gen Win . The message offers purpose for sharing experience and guidance to help the next generation win. As a father, it hit home for me and was great timing. Thanks Maximus!

The Thang

Mosey to Springs Parking Lot (too fast)

COP

SSHs x 40 (Atticus hated it)

Windmills x 15

Mtn, Climbers x 20

IWs x 15

Moroccan Night Clubs x 15

Couple of others I can’t remember

Quadzilla at ‘Merica Hill

3 minutes of backwards run to top, sprint down

Rinse and Repeat

COP

Squats x 20

Monkey Humpers x 10 (Police were watching)

Partner Up for the Green Mile

100 Burpees

200 Squats

300 LBCs

Mosey Home

Moleskin

Great words spoken by Java regarding how we view a tree by its appearance however we do not ever think about the roots that lie beneath the surface and impact the outward appearance of the tree.

Got some good things coming in the newsletter. Read up!

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Party of Five for the Alcatraz Tour

2016-10-01Leave a comment

QIC: Decibel and Smuggler
When: 10/01/16
Pax: Trucker, Change Order, FNG - Straight Up
Posted In: Alcatraz, The Fort

As the PAX gathered this morning, with single digit attendance it became obvious that the Alcatraz turnout was likely influenced by the other Fort Q’s EH’ing at last night’s 4-year Invergence Celebration. In any case, the four faithful Alcatraz inmates and a Sponsorless FNG posted for their DRP.

The sky was dark and the air was much cooler than it has been recently… just the way we like it. After brief introductions and a short (but thorough) disclaimer, Decibel began our Alcatraz Tour. It’s been several weeks since we’ve used much of this AO, beyond the park, other than a few trips up an down the hill, today was the day to visit some of the other sights and terrain.

The Thang:
Decibel led the inmates out of the yard with a mosey to the wall by the golf course.
20 step ups / 20 dips
Windmill x15
20 step ups / 20 dips
IW x20
Merkins x10

Mosey to the walking trail hill, partner up and find a ROCK that is worthy:
Partner Dora 1-2-3 with partner running up to lone tree and back.
100 shoulder press with rock
200 chest press with rock
300 curl with rock

Mosey up the hill to the clubhouse steps:
Partner wheelbarrow up steps, flip flop. (mumblechatter)
Rinse and Repeat. (lots of mumblechatter)

Pass the Q to Smuggler.

Since the steps were right there... Stair climb sequence
20 reps of an ab exercise (LBC’s, Hello Dolly’s, and X’s&O’s…) at the bottom and 20 bomb jacks at the top.
1st Ascent: Left Leg Hop (mumblechatter)
2nd Ascent: Right Leg Hop (mumblechatter)
3rd Ascent: Bear Crawl
4th Ascent: Crab Walk
5th Ascent: Bunny Hop (mumblechatter)

Reclaim partners and split for a run to the end of the lot while the other partner does LBC’s, Flip Flop, and Rinse and Repeat with Modified Freddy Mercury’s.

Walk a 10 Count and then off at a mosey back to the Alcatraz Yard with a brief stop at the retaining wall for 10 decline merkins.

Arriving back at the small field wall, commence People’s Chair while each of the PAX takes a turn running to the 200′ sign and back. Legs were getting a bit anxious at the end of this.
Switch from People’s Chair to a Plank with feet on the wall, and take turns bear crawling to 2nd base. Rinse and Repeat. (again, mumblechatter)
One round of BTTW hold for a 10 count from each of the PAX (there were only 5 of us).

Mosey to the playground for a quick round of 20 supine pull-ups and 20 LBC’s.

Today’s Alcatraz Tour covered 2.7 miles!

COT

Welcome to FNG – ‘Straight Up’ – J D Bernie (sp) from Colorado Springs.
Announcements: Check the newsletter, there are a lot…
Praises for health and wedding anniversaries. We are blessed.
Prayers for our Community, City, and Country.

Always thankful for the opportunity to lead, and be among, this group of men. Thank you.

Smuggler

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Don’t Forget the Six on the Grid Iron

2016-10-01Leave a comment

QIC: Rooney
When: 10/01/16
Pax: Chaefer, Hard Drive, Anchorman, Magnum, Barry Manilow, Condiment, Free-on, Quick Books, Gopher, Rooney
Posted In: Millllkshake

Mosey to the football field

Circle up in endzone – Warm-up:
-Windmill x 10
-LSS x 10
-Marockin Nightclub x 15
-Winmill x 10
-Merkins x 10
-SSH x 15
-Side shuffle from sideline to sideline (and back)
-Karaoke from sideline to sideline (and back)

Grid Iron Work:
-10 Yard Line – 10 Merkins
-20 Yard Line – 20 Monkey Humpers
-30 Yard Line – 30 Marockin Night Club
-40 Yard Line – 40 Squats
-50 Yard Line – 50 Dips
-40 Yard Line – 40 Calf Raises
-30 Yard Line – 30 Spiderman Push-ups
-20 Yard Line – 20 Lunges
-10 Yard Line – 10 Wide Arm Merkins
-Mosey 100 yards to the other endzone (and back)

Rinse and repeat Grid Iron Work

Mosey back to blacktop and basketball goals – cirlcle up

Jack Web – 1 to 4 ratio – Push-up & over the shoulder claps (up to 6:24)

Jack Web – 1 to 4 ratio – Sit-up & American Hammers (up to 6:24)

Flutter x 15

LBC x 20

COT

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Brother-to-brother sharpening each other on the division in our Communities

2016-10-01Leave a comment

QIC: Chicken Hawk and Deacon
When: 10/28/2016
Pax: All Fort Mill, Rock Hill, Indian Land, York, Lancaster, Tega Cay Pax
Posted In: Uncategorized

Where: Eternal Church @ 0600

For some historical perspective please watch this message as a first step in understanding the black perspective and a cause for division within our communities.  https://vimeo.com/184266640

Ignorance, unconscious bias and prejudice are all factors that color my understanding of issues that are facing my brothers in the black community. These factors are unacceptable shortcomings for a man that wants to be a high impact man within my family and community. If you are like me, you recognize at a high level the institutional injustice and the social division this injustice creates. But you don’t know where to get started or how to get educated on the true issues and challenges.

With increasing frequency when you turn on the TV, you see a police action that results in the loss of another black life. This action then results in protests and demonstrations, retaliation and a continued cycle of anger and resentment of our law enforcement that then extends across racial boundaries. During these situations, it is evident that the black community is reacting to something much bigger than a single tragic event and there is a deep rooted issue that needs to be addressed. In reality the specific tragic event is the flash point for a long-standing perception of inequality and oppression by law enforcement that ignites unrest.

Please join a panel discussion with Figaro, Fellini and Deacon each of which have experience related to this injustice. This 3rd F convergence is designed to take the first step toward better empathizing with our brothers of a different color. F3 is about “invigorating male leadership” and before we can be leaders in the community we need to understand a perspective that reaches beyond our own experience.

Every Pax has a call to action coming out of this convergence that starts with changing our own perspective in order to be able to empathize with the injustice. You are then challenged to help educate your friends, coworkers and children to begin to create advocates for change.

Without question We are in the middle of a generational battle that will plague our kids and together we have an opportunity to help propel this issue in a new direction. Please plan to join us for this important conversation that will challenge you to look at the world a little differently.

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Fusion is on Q… Must mean Wall Squats…!

2016-10-01Leave a comment

QIC: Fusion
When: 09/29/2016
Pax: Cool Table, Spartacus, Stock Yard, Pad Eye, Dingo, Lucky Charm, Murdock, Anchor Bar, Roxanne, Mayhem, Capt kangaroo, Italian Job
Posted In: The Fort

The Thang

Warm-Up
Slow mosey to the main parking lot
SSH x20
Windmill x20
Imperial Walkers x20
Cherry Pickers x20
Moroccan Night Clubs x20
Followed with some additional stretching

Work out

Mosey to the side wall of TJ Max. Wall squat mule train with last man lunge walking to the front of the line.

Mosey to the parking lot behind Mellow Mushroom. Seal Team sit-ups 3×15.

Mosey to the playground and partner up.
• Partner one does a lap around the playground and partner two does the exercise, then switch after the lap is finished.
o 80 Makhtar N’Diayes
o 100 Irkins
o 100 Derkins
o 200 LBCs
o 200 Free Squats

Mosey back to COT for prayers and announcements. Always a pleasure leading the men of F3!

See you in the Gloom!

Fusion Out

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Passing of the Reins at PHOP

2016-10-01Leave a comment

QIC: Fusion
When: 09/28/2016
Pax: Dog Pound, The Riddler, Mr. Big Stuff, Bill Nye, Dingo, Freon, Pad Eye, Dr Ruth, Cool Table, Schrute
Posted In: The Fort

The Thang

Warm-Up
Slow warm-up mosey around the church

SSH x20
Windmill x20
Imperial Walkers x20
Cherry Pickers x20
Moroccan Night Clubs x20
Followed with some additional stretching

Work out
Six Pain Stations each packed with its own dose of pain.

Separated into two groups starting at opposite sides of the church
Pain station 1 – Tractor tire pull and tractor tire flip. As if the tractor tire wasn’t enough to pull we added a 40 pound steel chain to pull it with. Remaining Pax does LBCs while not on the tires.
Pain Station 2 – Seal Team sit-ups 3×15. New rule, if you crop dust your group while doing seal team sit-ups it is automatically 20 burpees….
Pain Station 3 – Interval/ Ladder Sprints x3 reps. 10 yard sprint down and back, 10 merkins, 20 yard sprint down and back, 10 merkins, and then 30 yard sprint followed by 10 merkins.
Pain Station 4 – Wall squat mule train with last man burpee broad jumping to the front of the line.
Pain Station 5 – Cinder block partner pass standing back to back. 2×15 each direction
Pain Station 6 – Rock bucket 20 yard lunge walk, remaining Pax plant it until it is their turn

Mosey back to COT for prayers and announcements. Always a pleasure leading the men of F3!

Site Q hand off from The Riddler to Dog Pound. Riddler, thank you for leading this AO and let’s keep supporting Dog Pound as we grow and get more terrible toys to work with!!

See you in the Gloom!

Fusion Out

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Rock Thrill

2016-10-01Leave a comment

QIC: Kindergarten Cop & Mayhem
When: 10/01/2016
Pax: Chuckie, Burgundy, Sapper, Hot Sauce, Realtree, Bogey, Pistol, Ponytail, Jag, Roxanne, Van Wilder, Gauge, Catfish, Pad Eye, The Admiral, Limp Bizkit, Chef, Cutter, Anchor Bar, Five Points, Inspector Gadget, Fusion, McEnroe, Hot Spot, Slow Pitch, Dry dock, Iron Sight, High Pockets, Ugga, Vuvuzela, Undertaker, Drifter, Nun-chuck, Turbine, Walker, Schrute, Mister Big Stuff, Dream House, Sixth Sense, Cedar, Redwood, Samurai, Reborn, The Flash, Hulk, Thor, Italian Job. (help me out if I got any of the guys from York wrong!)
Posted In: Uncategorized

Kindergarten Cop (his VQ) and YHC teamed up to Q the inaugural convergence of The Rock region. The Dragon was closed and the men from York joined us to make 50 PAX

50 PAX sure fill up a parking lot, so KC led a mosey to the upper lot by Sullivan and warmed us up.

In Cadence

25 SSH
15 Merkins
15 LBC
15 Moroccan Night Clubs

Mosey to the track. KC had us pair up with someone we didn’t know so we could encourage some F2. Staying with our partners we ran 3 laps around the track with 15 merkins and 15 LBC’s at each turn.

Hand off to YHC.

We moseyed past the tennis center to the hill for a round of 11’s. Squats at the bottom and monkey humpers at the top. The twist was a nur (backwards run) up the hill. Mumble-chatter ensued.

Mosey to the breezeway, which we turned into a hot box with several rounds of people’s chair and balls to the wall.

Mosey back to substitute COP.

After a little planking to bring the six in and to give YHC time to recover and gather his thoughts, we closed strong:

101 SSH
20 LBC
20 American Hammer
20 Hello Dolly
20 Freddie Mercury
Stretching

NMM

It was a true honor to Q with Kindergarten Cop this morning. Thanks to Turbine for the opportunity. KC planned and executed a great first half; awesome idea pairing us up for the run and encouraging some 2nd F. It was great to pair up with and get to know Cutter from York.

It was an all-star cast of HIM this morning. Great work by all of you. Especially hanging in there for 101 SSH. Not sure what got into YHC.

Announcements

Schrute shared some impressive stats about the growth in The Fort and The Rock. For those who missed the news: Lancaster, Rock Hill, and York are now our own region…The Rock.

Today and the next six days we are celebrating The Original Seven in Rock Hill. York and Lancaster will be on a normal schedule, but in Rock Hill you will have Hills of Gloom, Old Town, Eagle’s Nest, PHOP, ManU and Petra only this week.

Next Saturday we launch a second Saturday Rock Hill workout at Northwestern. Those who post get to name it. YHC helped recon Northwestern. That is a truly impressive AO.

Don’t forget the Christmas Party: click here

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W3 THR33

2016-09-30Leave a comment

QIC: Tesh
When: 09/30/16
Pax: Dawg Pound, Gridlock, Tesh
Posted In: The Hive

Two men were bold enough to join me for a lovely morning date with their kettle bells. I did not have much time to develop a Weinke (I was given this honor <24hrs prior).

Warmup

SSH x25
Windmill x10
Imperial Walkers x25
Lap (quarter mile)

The Thang

Head to the wall

Wall sit (KB to chest 20s, out 20s, overhead 20s, out 20s, chest 20s)
Slow merkins x15
Big boy situps with bell x20

Repeat 3 times

Balls to wall 60s
American Hammer x20
Butterfly x10 each arm

Repeat 3 times

Should shrugs x15 each arm, x10 each arm

Moleskin

Dawg Pound was the only one present to listen to my rail against the #blessed culture. If you read the beatitudes, I don’t know how you can call a new house/car a blessing. If anything it is a curse, as when it is damaged/taken, you will get angry at anyone you deem to have slighted you. IMHO. “Woe to you who are rich, for you have received your comfort…”

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Delta-ish Day at Varsity

2016-09-30Leave a comment

QIC: Dark Helmet
When: 09/30/16
Pax: Geronimo, Mission Impossible, Spiderman, Skate or Die, Kielbasa, Dark Helmet (QIC)
Posted In: Varsity

What time is it? 0515? Yeah… I’m still writing stupid stuff on these cones, so just give me a second. Hey, can you help me carry all this heavy crap over to the pullup bars? Thanks, fellas, you’re real gems… Yes, I know the AO is barely 1 mile from my house, but please remind me again…

Warm it up, Kris… I’m about to…
Jog down the hill to the back of the Elementary School and introduce the Pax to the loop they will be running later, then…
Windmills x 10
SSH x 20
Merkins x 10
Peter Parkers x 10
Parker Peters x 10
Imperial Walkers x 10

The Thang:

One Pax runs down the hill and around the 2nd island in the lot to the left and back up the hill (just under 1/4 mile). This guy is the timer for the rest of us (it took roughly 1 to 2 minutes depending on the Pax). Then the rest of the Pax rotate through the following stations:
– Block Burpee Press (35lb.)
– Flutter Kick with Sandbag press (50lb.)
– Cinderblock Overhead Press (35lb.)
– Sandbag Jump Squats (45lb.)
– Farmers Walk (35lb. ruck/35lb. KB)
– Pullups (unweighted/unassisted)
– Cinderblock Curls (35lb.)
Repeato until 0559.

NMM:
Last weekend, I participated in an event put on by F3 Isotope called The Delta. It was… well… awful… It was 6 miles of rucking and sandbags and pullups and pain, and by the end, I thought that I would NEVER do anything like that again. Then, of course, 48 hours later, my team had already convinced me that we would do it again next year. And THAT is probably one of my most favorite things about F3. I am constantly pushed beyond what I would do on my own. If I am going to be vulnerable, I’ve never had to work that hard for much in my life growing up. I”m not proud of that. I was kind of a spoiled brat, actually. Before F3 (and even now, more often than I’d like to admit), if left to my own devices, I’m not going to push myself very far beyond what I am comfortable with. That all goes out the window, though, when you have committed to 3 other men that you will be at a certain place, at a certain time, to do a certain really stupid thing. Simply put, we are better together, and that is that. Thank you, brothers, for freeing this SadClown…

Helmet, out.

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Bermuda Triangle at the Bruthaship

2016-09-30Leave a comment

QIC: Tchaser
When: 09/30/16
Pax: Hardwood (FNG), CSPAN, Seacrest, Digger, Cha-Ching, Stang, Apache, Pusher, Package, Longshanks, Olaf, Backdraft, Cornerstone, Bogey, Turbine, Repeat, Corruption, Bolt, Witch Hunt, Reborn, Mayflower, Subprime
Posted In: Brothership

Today marked the launch of the one-hour cojones buster workout affectionately named Bruthaship by Mary Lou (who, as CSPAN will readily point out, is still faster than you). YHC was honored to be offered the reins but also nervous about working up a Weinke worthy of the AO. It is becoming harder and harder to really challenge the local PAX as the fitness levels continue to climb. So, here’s how it went:

Depart FMHS stadium parking lot at 0500 sharp (some of the Rock Hill posse should take note of the sharp part…just sayin’) after the disclaimer, run 1 mile to the parking garage at a steady pace. I think the lead group ran an sub-7:00/mile pace with the majority of the Pax in the 7:30-7:40 range. A few active rest exercises while we waited for the 6 (15 SSH, 15 mtn. climbers, something else).

THE THANG

The parking deck has 3 sets of stairwells and the routine was this (directions are in relation to where we entered):

10 Merkins at NW stairwell then sprint to SW stairwell (approx 100 yrds)
10 Squats at SW stairwell then burpee broad jump to SE stairwell (approx 60 yrds)
10 LBCs at SE stairwell then sprint up the ramp to the next level’s NW stairwell.

Rinse and repeat while multiplying the number of reps by the level you are on. So, 20 of each on level 2, 30 of each on level 3, etc. until you reach 60 at level 6. This equates to 210 reps of each exercise with somewhere in the neighborhood of 75 or so burpee broad jumps thrown in for fun.

Once you complete the 6th level – run down the SE stairs to level 1, sprint to the NW stairwell and climb those stairs back to level 6, then sprint to the SE stairwell and take those stairs down to level 2 (ground level for our entrance). That was all we had time for before the 1 mile run back to the FMHS stadium parking lot. Nailed the landing fairly well and CSPAN took us out with a solid prayer and then we got out of there while the getting was good.

Great showing by all the PAX. Some of the Rock Hill crowd rolled in a little late and paid the price by putting in somewhere in the neighborhood of an extra mile trying to find the parking deck. However, they utilized the elevator to catch up….I won’t mention any names but they rhyme with Togey and Burbine…

Also welcome to FNG “Hardwood” who picked a helluva way to start out in F3 – but he’s 21 (hate, hate, hate) and superfit so it didn’t seem to bother the Spartan vet as he was close to the front most of the time. He got his money’s worth.

Thanks for the opportunity to lead and I was honored that 23 Pax took a big red pill this morning at an AO that was advertised as horrible. If you take the time to read this, please also take the time to reflect on your fitness level when you started this F3 journey and what you accomplished today. There was not much of a place to hide during this workout and every really seemed to be puching themselves – strong work! #ISI

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