Block Party – Let’s bring the party back to life!

2016-09-20Leave a comment

QIC: Cake Boss
When: 09/20/2016
Pax: CSPAN, Package, Longshanks, Crab Cakes, Santini, Kielbasa, Birdcage, What Did, Figerio, Olaf, Fallini, MacGyver, Pusher, Lil E, Trucker, High Hat, ChaChing, Backdraft, Witch Hunt
Posted In: Block Party

20 awesome PAX members came to the mother of all weekday AOs, The Block Party, for a revival of sorts and tribute to an original. The Block Party was The Fort’s original weekday AO back in 2012. It was the very first post YHC made and its been a Staple in The Fort ever since. Many men have been Site Q and have Qed some awesome even Epic beat downs, however it is now under the Regime of Double D. Our original Weasel Shaker is going to shake this AO back to life and for a good cause. To grow and shape our future Qs. You see, F3 will always be here and it is our job to be sure it has quality leaders long after we are all doing out whatever it is we do after F3…..hopefully more F3. Block Party is a place to build your leadership, character and confidence!! Looking forward to this new era at The Block Party.

The Thang:

0515 review: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Mosey to Founders bank lot – jailbreak style!!
COP:
Windmills
Merkins
Imperial Walkers
Peter Parkers
Squats
Parker Peters

MakTarJai in the Grass…special request

0525 Review: F3 — our three Fs stand for Fitness, Fellowship and Faith

Mosey across to Massey street & pair up by a Cinder Block

1st Partner does excercise
2nd Partner runs to corner, then backward run up Massey st and back
Flapjack
Move to next block
1) Squat
2) Plank block pull thru
3) Lunge
4) Shoulder press
5) Curls
6) Bench press
7) Derkins
8) Deadlift

9) Block Carry/Wall Stack

0550 Review: Core Principles:
Are free of charge
Are open to all men
Are held outdoors, rain or shine
Are Peer led
Ends with Circle of Trust

Mosey to WEP Lot and 6MM

COT:

Lesson #1- The Q must be prepared!

I told PAX about my 97 year old uncle that passed and his accepting of Jesus as Lord and Savior at the age of 90. Its never too late and he was still preparing for his eternal life. We need to prepare today to be better tomorrow and we need to prepare today to meet our Lord. Whatever you believe, 1 out of 1 of us dies and so be prepared for this reality but not just for eternal reasons but to live a full and impactful life today! Know HIM today and be prepared!!

Prayers and Praises for marriages, kids, injured and Clark Kent’s new baby and Olaf’s pregnancy.

Thanks for Q Double D and your awesome leadership!

Cake Boss

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Laces Out-Speed Work by the slowest PAX member

2016-09-20Leave a comment

QIC: Cake Boss
When: 09/15/16
Pax: Freebird, High Hat, Double D, White Lightning, Rebel, Old Bay, Mr. Clean, MacGyver,
Posted In: Laces Out

9 PAX showed up for YHC’s sped work on the track. I really don’t think there is a slower PAX member than me, but I know where to go for my information. Senator Tressel seems like he knows his way around a track so I picked his brain a little…..no I mean a little….and got a plan together.

Here we go:

Warm Up:

Toy Soldiers across field
Hip Swings (in and out)
Toe Touches
High Knees
Butt Kickers
1 lap around track

The Thang:

Ladder Up and then back down if time:

200’s (1/2 lap) x 2
- 1 Run Hard
- 1 Mosey
400’s (1 lap) x 2
- 1 Run Hard
- 1 Mosey
600’s (1.5 lap)
- 1 Run Hard
- 1 Mosey
800’s (2 laps)
- 1 Run Hard
- 1 Mosey
Reverse Ladder if time allows

Cool down:

Stretching:

COT:

Good times were had by all. Was good to have mix of speed and not so much speed out there. Appreciate the PAX that came out as a track workout by YHC is scary, but I feel we all got good work in.

Peace!

Cake Boss

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9/3/16 @F3Lancaster with TChaser & CSPAN

2016-09-20Leave a comment

QIC: TChaser & CSPAN
When: 09/0316
Pax: FNG-GFI, FNG-Ashtray, FNG-Tickets, FNG-Scanner, IronSight, Longshanks, Spartacus, Watson, Bourne, Power Plant, Chuckie, Bono, Trailmix, Popeye, Cosign, Apache, CSPAN, & Chaser
Posted In: Uncategorized

• CSPAN on Q (#COBAINS on the extremely late backblast post…yes 17 days is way too long)
• Disclaimer in detail with Legal Counsel present, 4 FNGs present, #T-Claps on the EH
• Quick sermon on how F3 has changed my life and how it will change Lancaster, SC and the men of this community, their lives, their families, and their Churches
• Running
• Quick COP (COP=Circle of PAIN with exercises in cadence) SSH, Seal Jacks, and Squats
• More Running
• Another quick COP with Flying Squirrels in a futile attempt to get Apache to stop talking
• More Running
• Another quick COP with stretch-O-rama
• More Running
• Another quick COP with ABLAB
• More Running
• Another quick COP with shoulder focus
• More Running
• Another quick COP with back exercises and extremely high quality singing especially since Skinny Jeans and Flat Tire were not leading the “band”
• More Running
• Stop for a sermon on #Concentrica (vertical and horizontal life relationship prioritization for men = see F3Nation for full detail)
• Quick sermon on finding men to partner with at F3 to hold you accountable and to text each to hold each other accountable, used my example with “The” Chaser and Apache
• Hand over “the wheel of the ship” to Chaser
• Lesson about not holding back – “raise your hand as high as you can….now raise it 2 inches higher…why didn’t you do that the first time? Stop holding back in life.”
• Mosey
o SSH
o Plank series with sit-throughs
o Air presses x 50
• Line up at base of hill
o Bear crawl up, jog down x2
o Backwards bear crawl up, jog down
o Inchworm up, jog down
• Mosey to parking lot and line up
o Burpee broad jump to end of lot, lunge walk back x2
• Mosey back to base of hill and pair off with someone you don’t know
o Partner 1 – run to top of base and then back down
o Partner 2 – begin work on 100 merkins, 200 squats, 50 burpees
• Mosey to wall of school
o People’s Donkey Balls x2
• Mosey to COT/prayer or praise/BOM

TClap |

Official Lancaster Downtown Launch

2016-09-20Leave a comment

QIC: Italian Job, Cosign
When: 9/21/16
Pax: Open to all males for the betterment of ourselves to promote male leadership in our community
Posted In: Uncategorized

Ok all F3 Gents tomorrow morning main event The Lancaster official Launch of the Wednesday downtown AO.
The Italian Job and CoSign’ will be on Q. With Cosign’s VQ happening the same day.

What makes this so special we are goiing to name the new AO. So bring all your cool naming skills on down to
Lancaster County Building
101 N Main St, Lancaster, SC 29720

If any Rockhill gents want to clowncar down leaving Target parking lot at 0430.

So if you want to visit where a group HIMS really get this F3 thing come check out Lancaster F3. It is truly betterment of each other and no man left behind. The workouts don’t get easier we get get stronger as a group. No individuals only stronger as the Pax get stronger

https://youtu.be/ipaqFpb-mFI

Don’t say you can’t before you try. Don’t complain about the reasons why you can’t until you really see what hurdles are in front of you.

And then when you realize your hurdles, rely on your resources to help to achieve your goals, then the you can’t will turn into the we can.

And then days, months , or years from now you will think wow look how far I have come.

No one knows what they can achieve until they actually try.

And trying is half the battle and the battle can be Won!

Aye!!! Apache!!

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Backblast – Guns & Moses “Mind Control”

2016-09-192017-06-16Leave a comment

QIC: Redwood
When: 9/19/16
Pax: Joe Dirt on Q, BMX, Drifter, Redwood, High Pockets, Hot Spot, Honey Pot, Red Ryder, Freon & Bill Nye
Posted In: Golden Corral

“Motivate the mind and the body will follow”

Warm Up:

10 Wind Mills, 15 Hill Billys, Head, Shoulders, Knees & Toes (Plank Position), Hold the plank and then down to the superman. While in the superman pull the shoot, arms back out then do the Michael Phelps. Everybody up and recover

The Thang:

Suicides across the parking lot – Distance about 150 Feet

Karaoke to the other side then 5 burpees – Karaoke back
High Knees to the other side then 5 ranger merkins – high knees back
Butt Kickers to the other side then 5 more burpees – Butt kickers back

10 count to catch our breath but only a 10 count

Mosie to the fire pit.

Ring of Fire Dips on the wall
Ring of fire Derkins

Mosie to the dug outs at the ball field

Lt Dans from the dugout to the back corner of the fence – 300 FT

Mosie to the storage buildings where an experiment awaited us.

I asked for one volunteer that hated or struggled with bear crawls. It was quiet for a second because a sled with 65 lbs was sitting at our feet. The guys knew this was not going to be a normal bear crawl. Drifter stepped up. I asked him could he bear crawl to the cone that was place about 50 Yds out. He said Aye!!! I said what about pulling the sled with 65 lbs behind you. Again he said Aye but with not so much enthusiasm this time. I said we are going to add one more element to this experiment…we blind folded Drifter. While the blindfold went on my 75 lb 2.0 took a seat on the sled along with the weights for a total weight of 140 lbs. We did not inform Drifter of this. I told the other guys to line up beside their brother and we were all going to bear crawl with him and encourage him along the way. I told Drifter that he was blind now and could not see the cone. Therefore, do not worry about the end just give me all you got. So we began. Once Drifter got to the cone the guys really started encouraging him. “just one more step brother” they yelled. “You got this…push hard brother.” Finally Drifter met his limit (I really think he would have gone further but the straps were starting to choke him). We removed the blindfold and told him to look behind him. That is when he realized he just toted my 2.0 and the weight across the field about 75 – 100 YDS. I want to say thanks to Drifter for giving me his heart and going along with my experiment. You are a true HIM brother.

I circled the guys up and told them that a lot of your life’s outcomes are controlled by your mind. However, there are 2 strong organs that really control your life’s outcomes…that is your mind and your heart. True Athletes have heart and can over power their minds with their hearts…resulting in pushing themselves harder, accomplishing the unthinkable. How many of you guys, when EHed or turkey punched, first said “there is no way I can keep up with those guys or I need to get in shape before I can come out, or 5:15???? that is too early!!!. y’all are crazy.” I am guilty of all of the above. I had to set my mind to it. 5 months later I am still at it and 26 lbs lighter. I still have trouble some mornings setting my mind to unpartake the fartsack. I would be lying if I said I have conquered the mind totally. We need to learn to control our mind and thoughts and not allow them to take over our heart. This goes for our work, family life, and our faith. The good thing about our faith is if you are a believer in Jesus Christ, the heart issue is already fixed. You will win the race. However your mind can get in the way of the way you finish the race. The Apostle Paul, in Romans, talks about how he still does the things he hates (sin). He also used a race as a way to compare to the Christian life. Finish strong. Focus on Heavenly things and not the worldly things. Don’t allow your mind to get in the way any longer. You have it in you. AYE??!!!

I asked if anyone else wanted to try the sled. Bill Nye stepped up and lead the men in a fast bear crawl back to the light pole. We dropped off the sled and mosied back up the hill to the COT. When we got there, we did a little ab lab round of hands of time.

Circled up for the count and 10 on Q

Good job fellas!!! I realized when I got home that I cut it short by 10 minutes. But that is ok…I think we were all spent.

God Bless, Gents….Joe Dirt

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Cardboard of pain – Part II

2016-09-19Leave a comment

QIC: Fishsticks
When: 09/17/16
Pax: Decibel, Smuggler, Schaefer, Zima, Okra, Jiffy, Nuke, Fishsticks
Posted In: Alcatraz

Not a lot of time to plan for the Q on Saturday so I pulled out some props from a previous workout. After a short disclaimer, we took a short jog down to the traffic circle and back to the parking lot.

Circled up for the following warm-up exercises:

SSH (x20)

Imperial Walker (x20)

Windmill (x15)

Plank Stretches

Arm Stretches (Front, Overhead, behind back)

Mosey to the brick pile. My original plan was to have each person carry a brick around the park and stop at various exercise stations, but I decided to keep this plan for another time. Instead, we did the following:

Each parking space had a piece of cardboard with exercise written on it facedown. After each exercise was performed, run a lap around the traffic circles and return to the next parking space. The first person to return uncovers the next exercise. Below are the exercises in order of completion:

100 Merkins

80 Moroccan Nightclubs

100 LBCs

100 Carolina Dry Docks

100 Squats

80 Plank Jacks

100 Flutter Kicks

50 Donkey Kicks

50 Burpees

80 Side Straddle Hops

60 American Hammers

80 Plank Punches

100 Calf Raises

80 Freddie Mercury

80 Mountain Climbers

100 Merkins

Everyone made it through the Cardboard of pain, some took an extra credit lap around the park. Great job by all!

Announcements:

Sept 23th – Disc golf instructional session at Lookout Park (Tega Cay)

Sept 30 – The Fort Convergence

Read Newsletter

Prayers:

Spiderman’s Father in Law – Recovery from car accident

Gears’ Mother in Law – Recovery from car accident

Always an honor to serve!

Fishsticks

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In Need of Ragnar Relay Participant: Event Fee Waived

2016-09-19Leave a comment

QIC: General
When: 09/19/16
Pax: OPEN TO ALL
Posted In: Uncategorized

Good morning,

The SOB’s (Son’s of Ballantyne) have an extra spot open for the Ragnar Trail Relay, Oct 7-8. The registration fee is being covered by one of our PAX that had to drop from the event, thus it is FREE for someone who is willing to step up and take on the challenge of the Ragnar. Below is further information regarding the event:

Oct 7-8, our team is slated to start at 430PM on Friday, Oct 7
Team of 8 runners; relay format with all runners running 16 miles which is broken up into 3 legs for each runner (3.3mile, 5.3mile, 7.6mile)
Ragnar takes place at the Anne Springs Greenway – Fort Mill, SC
Ragnar village will be a place where we can set up tents, recovery area and food/drinks. F3 PAX will also be participating in short workouts throughout the evening
For more information visit: https://www.runragnar.com/event-detail/trail/carolinas_sc

Contact General (zkasak@gmail.com) or Twitter @F3General if interested.

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Death by DORA

2016-09-19Leave a comment

QIC: Blackhawk
When: 09/19/2016
Pax: Smiley face, Sapper, Bourne, Fin, Blackhawk, Chuckie, Dr. Ruth, Quaffle, Dingo, Devito, HBC, Landry, Striker, Padeye
Posted In: Uncategorized

It was another fine, wonderful Monday morning at Rock Hill’s Independence AO. Continue reading →

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It got heavy at The Deep

2016-09-19Leave a comment

QIC: Maximus
When: 09/17/16
Pax: Royale, Kenyan, DaVinci, Tater, Wild Thing
Posted In: The Deep, The Fort

Good morning to the only 6 that decided to face the music. Once I had the opportunity to Q the Deep about a week, I knew I had to bring it. The weather was perfect, the PAX were strong and I had spoken enough. Part of the mental game was having the PAX unload the coupons out of the truck which included 13 cinder blocks, 2 medicine balls, 1 50lb sand brick, 1 ruck and one heck of a 45lb sand bag/neck pillow.

After the disclaimer basically consisting of instructions to keep the gloves on and not to break your nose on the blocks, we were off for a parking lot mosey with butt kickers, karaoke’s, side shuffles and bringing it home with toy soldiers.

Slow-short warm up of SSH, Squats and Carolina Dry Docks

In a line with the blocks about 2′ apart, we did side Merkin walks from one end of the blocks to the other and back again. When you weren’t merkin-walking, you were butt-kicking.

Line up on your back, head to toe. As you do a situp, pass the medicine ball from overhead to the man at your feet and repeat down and back. Situps while you wait.

4 Corners of the bus lane with Wide-Arm, Regular and Diamond Merkins at each corner: Corner 1=2 of each, Corner 2=4 of each, Corner 3=6 of each, Corner 4=8 of each.

Mosey to the big hill (or at least, one of the big hills) for Quadzilla: Backwards run/jog/walk up the hill and forward jog down the hill for 4 minutes.

Mosey to the football field and grab a partner. Catch me if you can twice around the field incorporating 3 burpees.

Time for a little plank work: Peter Parkers, Grave Diggers right side, Dips, Grave Diggers left side, Mountain Climbers, Grave Diggers right side, Crab Walk 20yds, Grave Diggers left side.
With your partner, 16 Carolina Dry Dock claps

Mosey back to the blocks for Shoulder Press Squats
Overhead tricep extensions
Bicep curls
Manmaker Burpees
Flutter kicks with block presses
Protractor

Announcements: 9/30 Invergence & read the Newsletter

Prayer Requests: Gears mother-in-law, Maximus’ friend’s dad, calm for Tater’s wife this past weekend.

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PREBLAST: Block Party Reborn on 9/20

2016-09-19Leave a comment

QIC: Double D
Pax: All pax, especially newly minted Qs
Posted In: Block Party

So you think you can Q? Great – as a peer-led group, F3 can’t survive without pax stepping up to lead workouts. Yet, as we know, F3 is about more than just the 1st F. So what is the path from your VQ to becoming a “male community leader” which F3’s mission aims to create? Starting Tuesday September 20th, Block Party will focus on helping the pax to build that bridge.

Block Party was the first weekday workout at The Fort, named after a pile of cinder blocks that were placed in the weeds at WEP, only to disappear within a few weeks. Fortunately, that did not mean the end of the pain. Now as we embark on the beginning of Year 5 at The Fort, Block Party is being reborn under the concept of “building blocks.” The objective each week will be to instill a leadership lesson in the pax along with a slobber knocker of a workout. Here is what to expect:

What Block Party will NOT be:
1. Lots of standing around and discussing the Ps and Qs of counting, form, etc.
2. A moderate workout
3. Celebrity Q forum

What Block Party will be:
1. A full on F3 boot camp workout (maybe even an intense one)
2. A place where current, up-and-coming and aspiring leaders will be fed so they can feed the pax
3. Open to all pax, including FNGs & Kotters, and especially newly minted Qs

Each week will feature a HIM with deep experience in the 1st F who will Q and share a lesson or two in one of the 3Fs. At times, a developing Q will be part of the mix. Regardless of who is out front at any moment on any particular day, #ISI will be operating in full force. You will sweat. You will think. You will grow.

SYITG

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