Black Diamond Backblast 7/9/2016

  • QIC: MaryLou
  • When: 7/8/2016
  • Pax: Bolt, Kid Rock, Thin Mint
  • Posted In: Uncategorized

4 PAX braved the first Brother Ship Black Diamond MaryLou VQ pain with a smile to total about 2 miles, 300 arm, and 320 leg exercises.

The Thang (short and sweet… well the text below is)

Warm up lap around the outer base of the first floor

Five levels / 10 pain stations (with a quick mosey between each station):

  1. One arm plank twist (15 each side)

  2. Single leg squats (20 each leg)

  3. Balls to the wall (20)

  4. Squat jumps (30)

  5. One arm push-ups (10 each arm)

  6. Stationary lunge (20 each leg)

  7. Punch merkins  (30)

  8. Squat kicks (30)

  9. Diamond Carolina dry docks (30)

  10. Burpees (20 oyo)

Mosey down the stairs to the first floor to climb up 5 stories in the middle of the deck using the cable railings.

From the top – REPEAT all exercises/mosey in reverse order. 

10 minutes of abs lead by Bolt… supposed to not let the feet touch… MaryLou gave into the pain and let’m touch a few times.

Two laps around the base of the deck with a Kid Rock lead sprint on the last straight.

Little less running/speed than YHC would have liked to accomplish with an achilles injury, but it was plenty of pain for me in the end. Next time we’ll work in a sprint to the top.

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WhatDid HIITS Varsity

  • QIC: WhatDid
  • When: 07/08/2016
  • Pax: Backdraft, Clampett (FNG), ChickenWing, Patton, CakeBoss, Socrates, Pusher, WhatDid (QIC)
  • Posted In: The Fort, Varsity

Today’s Q was a honor. I was able lead some of the forts elite and a FNG through my first HIIT Q.

After a slightly extended rules of engagement and disclaimer for the FNG, which was followed by the nantan making sure I didn’t miss anything, we went after it.

The thang…
Mossy down to the lower school for a quick warmup. While passing the only lighted area at the school, the pull up bars, I warned the pax that we would be visiting those shortly.

Circle up for…..no SSH
30 Moroccan night clubs
15 windmills

That was a brief warm up, we had work to do.

We then mossied up to the pull up bars but it turned to a sprint due to the Patton push. Nice!

At the pull bars we completed four sets of:
30 second pull ups
10 second break
60 SSH
10 second break
20 burpees
1 minute break and repeat

You can do the math, but I’ll give you a hint, that’s 80 burpees!!!

We then mossied over to the track. We had some work to do…

200 meter sprint
10 second break
15 squat jumps
10 second break
20 walking lunges
10 second break
30 seconds of calf raises
Repeat

We then mossied back to the main lot for some abs:
30 crunches
20 flutter kicks
20 American hammers

NMM
Patton and pusher were the “pushers” today. As always, Pusher kept the mumble chatter high. Patton kept the group moving….leading the leaders on the 200 meter sprint.

Many prayers were asked for our law enforcement and first responders. These people take a larger responsibility than most can comprehend or will ever truly appreciate. See a cop, firefighter, military person, thank them.

Prayers for Package’s Dad Knee surgery recovery.
CakeBoss’s friend Steven who is battling Hodgkin’s.

Welcome Clampett. He’s been looking for a morning group like F3 for years. We need to make sure we’re giving it away. Shout out to Chicken Wing for showing Clampett the way.

Upcoming:
7/22 – Spud Run
7/23 @ Spitz place for a second f picnic
7/29 – Third F convergence on Financial Responsibility at Eternal Church

Thanks SkateOrDie for the opportunity to lead the workout.
WhatDid out!

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Laces Out didn’t stop to smell the roses at Gardenia

  • QIC: Sir Topham Hatt
  • When: 07/07/2016
  • Pax: Double D, Longshanks, Hi Hat, Boehiem, Rooney, Spinal Tap, Old Bay, One-Niner, WWL, Repeat, Menthol, Sir Topham Hatt
  • Posted In: Laces Out

12 Pax challenged themselves for a few hill repeats up Gardenia on this steamy, humid, typical summer morning.

The Thang – 2 ish mile warm up to the top of Gardenia street in Baxter.  This was supposed to be an easy pace but for some reason we ran a little faster than planned.  I blame it on Boeheim, but he blames it on me.  Agree to disagree?  It’s always tough to hold back in the beginning when you’re so excited to run Gardenia.  After our mosey the plan was to run up Gardenia as many times as possible while circling the Cul De Sac at the end as recovery.

T-Claps to everyone for putting in a strong effort.  I believe several guys made it 4 trips up before returning the 2 miles to COT  (One-Niner, Spinal Tap, Hi Hat, Boeheim, Old Bay)

NMM: I have actually never run Gardenia but it’s reputation had me curious to head over.  After I checked it out on a map it was possible to make it over with some quality sessions and back.  This was a great workout especially with BRR looming.  I totaled 6.2 miles while others had more #mountaingoats.  Check out the Strava flyby of the workout…Pretty cool feature

It has also been about two months since Laces Out moved to FMHS.  I was nervous about the move since it has been a staple among AOs at The Fort.   However, since we now have such a big running contingent among the pax, the track sessions mixed with the longer road routes has been something to help increase speed and endurance.  This will be a great AO to sharpen your running skills and become a stronger, faster runner.  I look forward to seeing the progress at this new location.  I also want to thank the pax who have stepped up to Q here.  Track sessions are new to many of the pax (including me) so a big Thank You for stepping out of your comfort zone to lead the workouts here!

Announcements: 2F picnic 7/23, 24Hours of Booty, Jay’s run 7/22, Read the newsletter

Prayer Request – Hi Hat’s wife, Double D’s coworker’s son, Menthol’s Grandmother, Sir Topham Hatt’s father

Honored and Blessed

Until next time….

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What’s This Called?

  • QIC: Tesh
  • When: 07/08/16
  • Pax: Airborne, Howitzer, Longshanks, Peabody, Twister, Geronimo, Digger
  • Posted In: The Hive

First time Q’ing a kettle bell workout, so if it seemed not very well thought out, that’s because it wasn’t very well thought out…

Warmup

  • SSHx25
  • Windmillsx10
  • Imperial walkersx20

Step 1

  • Run 1/2 lap with bell
  • Side bends with weight overhead x20 (x2 with 4 count) (what’s this called?)
  • Swingsx20
  • Rinse repeat (1/2 the counts)

Item B

  • Run lap no bell
  • Curls x15 each
  • Slow squats x15
  • Rows x15 each
  • Repeat (x10 sets)

Third Set

  • Dips x15 (Good form.  Imagine you have to push a weight on top of your head as high as you can when you go up from a dip.  It hits your traps much harder.  Ask Peabody.)
  • Snatch x15
  • Repeat

IV

  • Peoples chair 30s, weight to chest 15s,  weight over head 15s, weight to chest 15s
  • Cross toe touch with wight over head x10 (whats this called?)
  • Repeat (toe touches x5)

MOM

  • American hammer with weight x20 (strict twist only, no arm movement)
  • LBCs x20
  • Superman/Skydiver

Naked Moleskin

  • Everyone rush over to Chicken&Wisdom for some knowledge bombs from Airborne
  • Read the newsletter
  • The Hive will be closed for Spuds run

I never know when I Q if I’m making it too easy or too hard.  IMHO in the end, all that matters is that the Q remain confident, maintain control, and finish the job.  I love Qing.  I love posting.  Some days it seems when I get to work, by 10am I am just motivating myself to make it to 5pm.  Knowing I have another workout to go to the next morning makes it that much easier.  Thanks gentlemen.

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Triceps on fire after 7/7 workout. Honeypot VQ

  • QIC: Honeypot
  • When: 07/07/2016
  • Pax: Slow Pitch, Tinker Toy, Bogey, Money Bags, Gauge, Bill Nye, Schrute, Italian job, Pistol, Posh, Hot Sauce, Kelvin, Twister, Falva Beans
  • Posted In: Uncategorized

The morning started off right because the alarm clock worked this time, but I don’t think it was the alarm clock. It was just the operator setting it for the right time. I went by Slow Pitch’s house to pick him up, but I was 15 minutes earlier than normal, so he came at normal time. I just think I was over energized. Well the workout set me straight on the energized part. I like to thank the 14 HIM’S that showed their support for my VQ.

Disclaimer was given at 0515

No FNG today

Warm Up

SSH X 25 (IC)&(+Tempo)

Chair Pickers X 20 (IC)

Seal Jackets X 25 (IC)&(+Tempo)

Mosey to the Good Year to do some OYO workout on the Hill of Doom. That’s name I gave it on my first trip to The Tavern. Posh was on Q that day, and it was my second day with F3. The next day I was sore. Wait that was a understatement. I looked like I was in a full body cast. I couldn’t move, but I pushed through with my F3 Brothers at Petra.

The Thang:

Workout @ the Goodyear

21 – ( 7 Diamond, 7 Normal, 7 Wide Merkins) Then run around the building up the Hill of Doom and do 7 prison cell Merkins. Then keep going around the building back to the starting point for a rinse and repeat. Two trips around.

Mosey over to building for people chair and balls to the wall.

We sat in the people chair for a few and then each person bear crawled to the end of the line and got back in the people chair position. Then we did balls to the wall for a 15 count.

Warm Up is now complete.lol

We mosey to the parking lot and did suicides. A complaint was given by Bogey because he ate a big dinner last night.  At the start line we did 7 Merkins and the cross lines we did 7 LBC and ran back to the start line for 7 Merkins. We did a total of 10 lines. We did 70 Merkins and 70 LBC in all. After that we mosey back to The Tavern. We got to The Tavern and we had 8 mins left to workout. The guys still had some chatter left in them. I heard some Talladega Nights quotes. So we had time for some 4 corners.

Corner one 15 slow squats OYO

Corner two 15 HBW OYO

Corner three 15 Calf raises OYO

Corner four 15 Carolina Dry Docks OYO

Rinse and repeat

We had 3 minutes left to circle up for some LBC and some Lance Armstrong.

30 LBC (IC)

30 Lance Armstrong (IC)

30 LBC (IC)

super man – with the pack singing and then pull the cord. Then flip to the banana hammock.

Bogey said wait we have to birthdays today. So we did 35 Merkins, we spilt the deference.

By the end we should have completed about 213 Merkins, 250 crunches and we ran 2.03 miles. Good work guys.

CoT

Count off

Name-a-Rama

AnnouncementsRead the news letter

Prayer and Praise

Pray for the young man that Tinker Toy is helping out.

Pray for people on the water this summer. A lot of drowning has happen already this summer. Please be careful and be smart.

 

 

 

 

 

 

 

 

 

 

 

 

 

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F3 Lancaster Soft Launch Pre-blast

  • QIC: Italian Job, Outlaw, Watson
  • When: 8/20/16
  • Posted In: Uncategorized

As The Fort region continues to grow, our new expansion area will be Lancaster, SC. We have pegged two site Qs (Outlaw and Watson) and have selected a site AO (Lancaster High School). Our soft launch recon will take place 8/20 at 0630.

Start EHing your Lancaster friends and share this soft launch date. Follow and share Lancaster’s Twitter account (@Lancaster_F3). We are excited about the launch of F3 Lancaster and bringing the principles and values to the men of Lancaster.

  • Who: Men of the Fort Region
  • What: Recon Soft Launch F3 Lancaster
  • When:8/20 @0630
  • Where: Lancaster High School 617 Normandy Rd, Lancaster, SC 29720
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The Ranch – No (Rodeo) Clowning around when its Leg Day!

  • QIC: Cake Boss
  • When: 07/07/2016
  • Pax: Software, Flat Tire, Richard Simmons, Duke Nukem, Fire Marshal Bill, What Did, Mcquaver, Mission Impossible, Change Order, Lil E, Cross Check, Corn Hole, Jiffy, Razzmatazz, Mr Clean, Fridge, Ginsu
  • Posted In: The Ranch

18 PAX came to The Ranch for a little Rodeo. I asked who what hiding from the Board of Pain at LI, but the PAX did not even know it was happening. Proud of all PAX that have turned away from the fartsack and posted somewhere on this glorious Thursday morning! Away we went…..

The Thang:

Mosey to far soccer field for COP. Thanked God it was dark and I could not see Richard SImmons short shorts and be grossed out….then the sun rose….ugh!!!

  • 30 SSHs
  • 10 Inch Worm Merkins
  • 10 Peter Parkers
  • 10 Carolina Dry Docks
  • 15 Ski Hops
  • 15 Mtn Climbers
  • 15 Lunge Hops

Bread and Butter of the workout:

Start with 10 reps of each exercise, High Knees and bear crawls, then do 9, 8, 7, 6, 5 of each exercise repeating High Knees and Bear Crawls in between each set.

  • Pogo Hops (10,9,8,7,6,5)
    • High Knees
    • Bear Crawls
  • Squat Jacks (10,9,8,7,6,5)
    • High Knees
    • Bear Crawls
  • Step Ups (10,9,8,7,6,5)
  • Donkey Kicks (10,9,8,7,6,5)
  • Wall Sit Calf Raises (10,9,8,7,6,5)
    • Butt Kickers out to cone and back

COP:

  • 20 Squats
  • 15 Squat Jacks
  • 20 Sumo Squats
  • 1 Minute Box Jump (modify as needed, but keep moving)

Mumble Chatter was light today. I kept trying to encourage the PAX but a told them from the beginning it was leg day. As I am typing this, I am sleepy and my legs are throbbing. Quality workout that all of us accomplished together.

Today I talked about vulnerability and how when we are texting & driving, falling asleep at the wheel, changing lanes unknowingly or someone else comes into our lane unknowingly……we are vulnerable for an accident and maybe a critical wreck. My challenge to all of us is to WAKE UP! Don’t fall asleep at the wheel of life and let bad habits or our own selfishness wreck our lives. Find the places we are vulnerable in our life and address them before an accident happens. How Cake Boss? you say, first you turn to Sky Q, and then your spouse or trusted advisor, and your brotherhood in the PAX. Don’t go it alone and address it and WAKE UP before its too late. When we are vulnerable is when evil attacks!

Thank you Spiderman for the Q. Always honored and humbled to lead the fine PAX of The Fort!

Cake Boss Out

 

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Run & Gun – Cake Job Style

  • QIC: Cake Boss
  • When: 7/6/2016
  • Pax: Corruption, Cable Guy, YaYa, Bolt, Cake Boss
  • Posted In: Run 'n Gun

5 PAX came to the Baxter Y on a hot muggy Wednesday night, not to do jazzercise or workout with strangers or the fern in the corner, but to get better with their fellow brothers in the PAX. I felt like we should have EHd men as they were heading into the Y only to come out the same as they went in. When we finish at an AO, I am a better man then when I started because Iron Sharpens Iron!!

The Thang:

1 mile loop with pain stations.

  • 1 mile warm up
  • 20 donkey kicks
  • begin run with 3 pain stations
    • 10 Inch Worm Merkins
    • 10 Peter Parkers
    • 10 Carolina Dry DOcks
  • 20 Leg Lifts
  • begin run with 3 pain stations
    • 15 Ski Hops
    • 15 Mtn Climbers
    • 15 Lunge Hops
  • COP
    • Squats
    • Peoples Chair/Seal Jacks
    • Stretch
  • COT
    • Announcements and Prayers
  • Cold ones at Grapevine

Great PAX and fellowship. I believe we covered 3.3 miles and bunch of sweat and pain. Thank you for the Q Corruption and appreciate all the men who push me to uncomfortable places and make me a better man!!

Peace

Cake Boss

 

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Calling All Pax – Need High Impact Men and Women to Help Make a Difference and Keep a Spirit Alive. Operation Sweet Tooth!

  • QIC: Olive
  • When: 07/06/16
  • Pax: F3 Nation and FiA Nation
  • Posted In: Uncategorized

It was Friday, May 6th and we just finished a beat down at the Foundry.  During the CoT, I asked the Pax to say a prayer for my daughter, Christina, to feel better and to bless her for her Holy Communion which should have been that Saturday.  Sadly, those prayers were not answered.  12 hours later, our precious daughter, our Angel, was now in Heaven.  She died the day before her Holy Communion and two days before Mother’s Day.  Why? Why?!  My wife, son and I were in complete shock; filled with questions, sorrow and anger. We could not imagine how this could happen to her…to us.  To this day, we still feel that way.  We are devastated.  My M and I have endured many losses in our lives, but nothing, NOTHING compares to losing your child.  We question how we can live each day without her.  We question our faith.  Why would God take her when she had so many things to accomplish on this Earth with her family?  None of this makes sense to us…and probably never will.  I did not think we would ever survive a day.  However, as of today, it has been exactly two months.  Two months of Hell on Earth but we are still here, fighting, surviving and trying to live another day.  One of reasons we are here…is all of you.  The Pax of F3 and FiA Nation.

Your support has been nothing short of amazing.  We have appreciated all the prayers, meals, donations and visits we have received.  But the real support has been through the 2nd F, the fellowship.  216 men inspired me to get out of the fart sack for a supportive convergence the Monday after her passing, many from different AO’s.  53 women helped Jager post to her first ever 5:30am work out to show their support.  Again, numerous AO’s represented.  Numerous Pax were sporting their colors and their shovel flags at my daughter’s wake and funeral in NC.  Mooch traveling from New Hampshire to NY just to show me support and to deliver a shovel flag in her honor.  Jimmy Olsen flew to NY to be there for the wake and funeral. Raffles.  Memory bricks and so on and so forth. And I can sit here and go on and on about each individual’s contribution to my healing or surviving rather but then my message would not get read.  All I can say is that I am truly humbled, and thankful that I/we have F3 and FiA Nation behind us because without you all, we may not be standing.

Often times, on those rare occasions I make it into the gloom lately I get asked “what else can I do to help other than prayers?” My usual response is there is really nothing anyone can do…well; I am calling an audible today.  And I am calling on the Pax of F3 and FiA Nation countrywide to help us heal, and create a mission to honor our sweet daughter.  The M and I know we need some sort of motivation to continue to “live” but more importantly, have a positive impact in the lives of others.  In other words, take actions of Christ and of a #HIM.  Many of you don’t know our daughter or us for that matter.  But Christina (Sweet Tooth) was an amazing little girl.  Through all the outcries from friends, family, students, teachers, religious educators and strangers, one common theme that was always mentioned was that she had a big heart which is quite ironic since it was her heart that failed her two months ago.  She was the girl that when a new student came into the class, Christina would befriend her.  If a student was sad, she would act her goofy self and cheer them up.  She was everybody’s friend, seemed like everybody’s BFF from all the cards we received from her class mates…and enemies with no one.  She also loved animals, especially cats and often I was influenced to adopt another in need of a good home.  She was bright, sassy and had a smile that could light up a room.  She loved Minecraft, loved playing Star Wars with her Dad, getting mani/pedis with her Mom.  She also loved Spartan racing and F3.  She wore her jersey proudly many times when we would hit the trails.  She enjoyed F3 Kids workouts even though it interfered with her sleep.  She had so much fun at F3 Dads Camp and was so excited to go again this year.  I don’t know if we could ever do her enough justice but we are certainly going to try.

To keep her memory living for years to come, we are creating an initiative called Operation Sweet Tooth.  Although there will be much bigger and more impactful things to come.  However, to begin this mission, I am calling, asking all the Pax throughout all the regions of F3 to have a toy drive in her honor during their respective Christmas parties.  I want to help support those children that are sick and scared lying in hospital beds not knowing their fate.  I want to provide some sort of peace and or comfort to children, who reside in orphanages without anyone to call Mom or Dad.  I want these children to know that a stranger cares about them and that they know there is an Angel looking down over them.  But I cannot do this alone…I need High Impact Men and Women to help…so I am asking all of you for that help.

I would need a Q from each region/AO to identify an orphanage, children’s hospital etc that would benefit from our collection and to help coordinate delivery of the items and just share the message of F3, Sweet Tooth and how her parents just want to provide peace or comfort, even if just for a brief moment in time. Below is a link from our local children’s hospital here in Charlotte.  There is usually a donating list of items, toys, blankets, stuffed animals that are accepted.  You can get a sense of what is needed or wanted by looking at the “Donating to Levine’s Childrens Hopsital” Toys and Gifts.

http://www.carolinashealthcare.org/medical-services/childrens-services/levine-childrens-hospital/give-back

I have had custom designed shirts available through Mudgear.  The links are below.  I was informed that the board has decided to share the proceeds with the sales to help fund this initiative…again, truly humbled and honored.  I will be working on printed boxes for the collections and hopefully prayer cards to be distributed as well.

 

http://f3.mudgear.com/products/f3-operation-sweet-tooth-shirt-pre-order

http://fia.mudgear.com/products/fia-operation-sweet-tooth-shirt-pre-order

 

This is just one small step, small part my family and I can do to honor our daughter.  Larger plans down the road include creating a non-profit organization, continued toy drives, hospital visits, animal rescue events, scholarships etc.  That will all be in the works sometime in the future, but we still need time to mourn our baby and don’t want to take too much on all at one time.

“So what can you do to help me and my family other than pray?”  Help us help others is now what I will say.

Humbly Yours,

Olive, Jager and Happy Meal

Aye!

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The Little Red Ball

  • QIC: Witch Hunt
  • When: 7/6/2016
  • Pax: Dark Helmet, Vinny, Kenyan, Bones, Axel, Cornerstone, Da Vinci, Wild Thing, Cerrano, Mamma Jamma, Saw, Witch Hunt (QIC)
  • Posted In: Abyss

12 Pax showed up to the Abyss today ready to explore the depths of this young AO. After a quick disclaimer and some extra time for Dark Helmet to tie his shoes we were off.

Short Mosey to the back of the school for the warm up.

Pax lined up on the one side of the parking lot for:
Butt Kickers, High Knees, Karaoke left and Karaoke Right.

Each exercise was followed by 5 burpees OYO (a real crowd pleaser).

Then is was time to circle up for COP:
SSH x25
IW x15
Morrocan Night Clubs x30
Cherry Pickers x25
Wind Mill x15
Mountain Climbers x15

Again, each exercise was followed by 5 Burpees OYO. By the completion of the warmup the Pax had completed 50 burpees.

Now it was time to get down to business.

THE THANG

Playground Funnel Ball F3 Style

I have noticed the playground had a large funnel with 4 numbered openings where the kids play Funnel Ball. I thought what a great way to dish out some punishment on the Pax.

One at a time, the Pax would toss the little red ball into the funnel to determine the exercise the Pax would perform. As a timer, one Pax would farmers carry two coupons to the third basketball hoop and back. Then rinse and repeat until all Pax had carried the coupons.  For round One. the exercises were as followed:

1 – Kraken Burpees (If you dont know what a Kraken burpees is, consider yourself lucky.)
2 – Squats (Crowd favorite)
3 – American hammers
4 – Ranger Merkins

For Round 2, the little red ball would determine the mode of transporation for the Pax to get to the first basketball hoop and then run back. The excercises were as followed:

1 – Bear crawl
2 – Burpee Broad Jump
3 – Wounded Dog (One legged bear crawl)
4 – Gorilla Walk (Personal favorite)

Round two was cut short because this looked easier on paper. But we were able to complete 5 circuits.

We ended with a mosey back to the COT which included a trip around the Pond.

Always impressed with the level of intesity the Pax brings to the AO. Great work by all today. Thank you for letting me lead.

Announcements

  • HDHH Lake Wylie @ Sweetwater today at 6 pm
  • F3 Dads @ The Patriot 9 am
  • New start time @ The Deeo 6:30 am

Prays and Praises

  • Van Wilders son
  • Cornerstone’s Daughter and her battle with leukemia
  • Cerrano’s best friends new baby

YHC

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