Feeling the Burn!

  • QIC: Seacrest
  • When: 02/26/2016
  • Pax: Deacon, Barry Manilow, Short Sale, Destiny, Fahrvergnügen, Rebel, Patton, Reeses, Socrates, Flat Tire, Twister, Spitz, Ginsu, Vanilla Ice, Solid State
  • Posted In: Slow Burn

I got the Q call the day before Slow Burn and decided to take a run at it.  This is one of the best AO’s in The Fort and always brings out the mumble chatter.  Before today, I didn’t realize the level of “RESPECT” out here…if you know what I mean.

The Thang:

Mosey around the mulch piles at Lowe’s for a quick warmup and circle up.

COP

WM x 15

SSH x 30

MNC x 30

Overhead Claps x 30

Merkins x 10

Plank Jacks x 15

Mosey to the from of Baxter Bunch…

Count off in twos and break into groups.

7 Pullups on one side, run to Empire Pizza and 1 Squat.  6 and 2, 5 and 3, 4 and 4…you get the point.

Next, count into 3’s…

10 Pullups

10 Merkins

20 Dips

Rinse and Repeat x 3

Mosey to the side parking lot for 3 rounds of old fashioned suicides.  50%, 75% and 100%.  Flat Tire thought we should do some odd percentages, but pretty sure he stayed at 50…just sayin.

Circle up for some Captain Thor (Thanks Maximus).  All the way to 10!  This was a real crowd pleaser.

Mosey back to Chick-fil-A and finish up with 15 Grave Diggers on each side.

Moleskin:

Great mumble chatter, as usual, for this AO.  Pleasure to join you guys!

Twister mentioned he had socks older than me during the last round of Grave Diggers.  Dude may need new socks…again…just sayin.

Prayers and Praises to all mentioned and unspoken.

Thank you, SS, for the opportunity to Q.  Pleasure!

Until next time…

Seacrest, out!

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18 for Wall Crawling at the Colosseum

  • QIC: Spider-Man
  • Pax: Dark Helmet, Cerrano, Zima, Whatdid, Corruption, Sir Topham Hat, Haushka, Lil E, Axl, Crab Cakes, Green Wave, Shelby, Mr. Clean, Pick 6, Ginsu, Mission Impossible, Maximus
  • Posted In: The Colosseum

YHC arrived at the Colosseum just in time to see the pre-runners coming in.  Crash was with them and gave us a quick joke about not wanting to attend so he was leaving.  Part of that was true, he did have to leave for a flight but TCLAPS to him for getting out early in the gloom with Cerrano, Zima, and Maximus for a run (sorry if I missed anyone).  The group of veterans gathered, quick disclaimer, and we were off.

We started with a mosey that was loaded with mumble chatter.  Always to be counted on for that, Dark Helmet, had the most to say.  After a couple of laps around the drop off circle we gathered at the benches for a warm-up.

  • SSH X35
  • Hand release merkins X20 (designed to get everyone all the way to the ground)
  • Windmills X20
  • Bench step ups with a knee raise on the bench – right leg X15 (I’m sure the Lexicon has this one covered but I can’t find it)
  • Derkin X15
  • Bench step ups with a knee raise on the bench – left leg X15

From there we moseyed to the famous Colosseum wall.  The PAX lined up on the line in the parking lot facing the wall.  We were to complete a Jacob’s Ladder.  The first exercise was a side to side burpee.  This is basically a burpee where you move side to side at the bottom of the merkin which, again, forces you to go all the way to the ground (as was pointed out by Zima about half way through).  We completed seven of those and then ran to the five foot wall, jumped over it, and did the Wall of Worm against the school for a one count.  For those that don’t know, the wall of worm is basically a balls to the wall where you walk your hands out and back.  After a one count of the wall of worm, it was back over the wall and back to the line for six side to side burpees……

On paper the number “7” did not look very menacing, but it was pretty clear that the entire PAX where done with shoulders by the end of that one.  Sir Topham Hat, one of the first to finish, even pointed out near the end that we didn’t have to jump the wall, a gate was available just ten feet away.

Once completed and everyone was doing LBCs, NOT PLANKING, we got a quick ten count from Mission Impossible and we were off on a mosey to the football field.

It our Virtual 2F (Check out the write up from Zima if you haven’t – http://f3nation.com/2016/02/29/the-virtual-2nd-f/) the day before, Maximus asked if we would hit legs.  I told him that I hated doing legs, but his comment inspired me.  We split into groups of 3.  2 of the group members headed down the stairs and partner carried up the ramp while the guy remaining in the parking lot completed low slow squats.  The groups worked through until all three members had completed the partner carry.  Then we did it again with the parking exercise being calf raises.  TCLAPS to Dark Helmet for ensuring that Crab Cakes did not walk, but rode to the top.

Legs….DONE, mosey back to the cars where we only had few minutes left.  We completed 8 of the series of Captain Thor (1:4 Big Boy Sit Ups and American Hammers).

Thank you to Maximus for the opportunity and thank you to the men that posted.  Always an honor to lead a group this strong!!

Announcements:

  • Mud Run is April 30 – Get your teams together.  More information coming from Crash and Spider-Man
  • Fitness Test at the Swamp Friday
  • Friday – Lunch at Jason’s Deli uptown and Southpark T-Mac

Prayer Requests:

  • Spider-man’s boss’ and his family for the loss of his wife and a co-worker who lost his brother and his brother’s wife on the same day two weeks ago.  All three of them lost their fights with cancer.
  • Maximus’ daughter as she fights pink eye
  • Crab Cakes celebrates 13 years of marriage!!!
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@F3theFort Annual Maltz Challenge 3/11/16

@F3theFort Annual Maltz Challenge Friday 3/11/16 @Varsity

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

When:            The 2016 Maltz Challenge will be conducted on Friday, March 11th.

0500 BOM, warm-up and course review

0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        200 yard Farmer’s Walk with 50 lbs. around bus loop in front of ROTC building
  4.        50 dips in table stance w/ one leg up
  5.        100 push-ups
  6.        400 meter run (1 lap around track)
  7.        50 heels to heaven (leg lifts 10 degrees to 90 degrees)
  8.        100 Squats
  9.        100 Sit-ups
  10.        400 meter run (1 lap around track)

Encourage your brothers as they finish, and all fitness levels are encouraged to participate, modify as needed.

COT & BOM

0610 Dismissal

More info at www.maltzchallenge.com

If you are interested in a memorial tribute t-shirt please contact CSPAN DM @CSPANF3

 

 

 

 

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If you can’t be a good example…

  • QIC: Dark Helmet
  • When: 02/29/16
  • Pax: Geronimo, Plan B (FNG), Gepetto, MP, Rocky Top, Birdcage, Skate or Die, Dark Helmet (YHC)
  • Posted In: The Snake Pit

At least be a hideous warning…
More on that…

Warm up: Run the loop in front of the school with some dynamic stretching mixed in (frankensteins, knee to chest, etc)
SSH x 30
Moroccan Nightclubs x 20
SSH x 30
Merkins x 20
Mountain climbers x 30
All Pax mosey with bells to small parking lot next to road with the retaining wall next to it. The key to this is constant movement and high-intensity. The timer for all exercises is the Pax with the 50lb sandbag. He runs from the parking lot up the hill to the top of the retaining wall and back. When he gets back next Pax is up to be the timer. Repeato until the time is up.
The rounds go like this:
1. KB Swings
2. Goblet Squats
3. Isolated Curls (L arm or both arms)
4. Isolated Curls (R arm or both arms)
5. Triceps Extension (2 arm)
6. Staggered Merkins on the bell (switch halfway)
7. Pass through lunges
8. Clean and Press (L arm)
9. Clean and Press (R arm)
10. Dead lifts
11. Bent Over Rows (L arm)
12. Bent Over Rows (R arm)
13. Chest Press
ALL PAX TOGETHER
14. LBCs with bell
15. Flutters with bell
16. Other ab exercises with bell

NMM:
After carrying the sandbag to the small lot, I thought it might be advisable to just carry the sandbag on the flat ground instead of up the hill. Geronimo had a different idea, and took the bag up the hill. By his bad example, everyone else followed suit, including the FNG… Terrible stuff.

Always a pleasure to be with my brothers.

Helmet, out.

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The Virtual 2nd F

  • QIC: Zima
  • When: 02/29/16
  • Pax: Zima, Cerrano, Spider-Man, Dark Helmet, Axl, Maximus, Crash
  • Posted In: Uncategorized

Last winter YHC agreed to join the Mud Run team of Dark Helmet, Cerrano and Spider-Man and we began to train. By train I mean we just posted to our daily workouts (we actually began to post more). But in an effort to be coordinated and learn how to partner and work as a team, we started posting to the same AOs during the week. We began a text-chain where we would check in with each other on where to post the next morning. As well as regale ourselves with the most recent #painfest of that day. This went on for months.

Spring came and with it the Mud Run. After the Mud Run a funny thing happened, we kept the text-chain going. This “Virtual 2nd F” as we have come to know it became more than just checking where we were going to post. It became a source of encouragement, support, prayer, accountability, smack talk, comedy and everything else you might find with a fellowship. The PAX mentioned above have hit on these points on more than one occasion.

The Virtual 2nd F has grown and added some members over the course of the past year. You start posting with other guys regularly, they get added. It just happens naturally. If the 2nd F is the glue for F3 Nation, I might just add that the Virtual 2nd F makes it Super Glue. I went from posting 3 days a week to posting almost every day because I couldn’t wait to see my brothers. I went from a consumer of pain to a deliverer (Q) of it. I became more involved, and like anything you put more into, I got more out of it. Essentially, it helped me become Third. I could cut and paste a year’s worth of messages so you get the idea, but I thought each PAX could give you a brief insight to their perspective.

Spider-Man
Most of us were fairly new to F3 when we committed to the Mud Run and started our Virtual 2nd F. My big draw to post, at the time, came from the desire to get better physically and was helped by an advantage of starting this F3 journey at the same time as my long term friend Cerrano. However, what drives me to work even harder in the gloom is my Virtual 2F. I can thank this group for driving me to sign up for CSAUP after CSAUP, pushing me to the point that I can now run a half marathon or more, and for pushing me to run 3 miles before each post. The push from this group is tremendous and I can be sure that a fartsack will provide the material for the days conversation. Even more importantly are the friendships and confidants I have gained from this. These are the guys that know or sniff out any troubles that go unspoken in COT, that bring humor to every single day, and are responsible for 50+ daily texts. For me, F3 is what it is in a large part due to our Virtual 2F!

Crash
I am the six! Last man to join. Being carried by the group of pax. I post a LOT more due to the accountability of the direct text. I post to see my fellow pax and friends who HC to certain posts/plans and are EH’ing me to not #fartsack. You naysayers can tell me Twitter does the same thing. I cannot view Twitter for days. I can become another lowly pax who looks at Twitter and thinks about posting, but once again #fartsacks. I cannot ignore the 60-80 pings my phone gets daily. Nor do I want to. The mumble-chatter is phenomenal and more private, thus encouraging “extra-special” EH’ing and just friendly chatter throughout the day. We all have jobs and life to get to once the sun actually comes up. I joined F3 for the 1stF, but this 2ndF is as needed in my life as much or more than the 1stF. Why the heck else would I now pre-run before posting but for the 2ndF. #onlypostingisforwimps

Cerrano
My daily Virtual F through the eyes of Cerrano AKA Bill Randol the Insurance Broker, I bring this up as it is how I received my name and no it’s not because I like Serrano Peppers. When Zima asked me to describe our Virtual F the first thing I thought of was accountability. Yeah, we are held accountable everyday in workouts in sorts but this has taken it to the next level through texting/calling with our virtual group consisting of 6 Pax today. It was dreamed up initially by team Ludicrous Speed during the great Mud Run of Gaston, South Carolina in April of last year. I believe this is when we first exchanged numbers and became Virtual buds. Some day’s it’s tough to concentrate with the amount of text threads coming through most of which consists of Q ideas, where we are posting for the week, or challenging each other to do stupid things like Marathons, pre runs, or the Palmetto 200. It has also been a way to talk to my brothers when having a bad day or to be there for a brother going through a rough time. Yes, it can be frustrating to be awaken by the Virtual threads the morning you are trying to “smart sack” but I wouldn’t want it any other way. #thankfulforunlimitedtexting. Thanks boys! Aye!!

Maximus
It’s 0510 on a Wednesday morning, a morning I don’t post and my phone lights up repeatedly with messages of varying levels of humor and accountability. Why you ask? Because about 4mos ago I was brought into this text group that has an effective way pushing, pulling, and surrounding each other.
If I’m feeling tired one morning or it’s raining so hard that I’m waiting to see the Ark and I try to bail on a pre-run, I immediately have at least 3 guys virtually pulling me out into the rain. Crazy, you think…yes. Slightly adolescent…yes. But totally meaningful as we trek toward this thing called male accountability and leadership through virtual fellowship when the in-person version can’t always happen.

Dark Helmet
Wake up… 6 (messages).
Take a shower… 8.
Drive to work… 14.
Come out of a work meeting… 38.
Eat dinner with the family… 19.
And it goes on like this all day most days. Good news, bad news, prayer requests, funny stories, jokes, simple questions, tough questions, struggles, wins, heck – even poop habits are par for the course… You have to be diligent with this or you’ll get behind and have to catch up. What started as a group text with just 4 of us that ran the USMC Mud Run together a year ago, has grown to include more and more of our close friends we have in F3. Zima calls it our V2F (Virtual 2nd F). And that’s just what it is… For me, it’s a way to stay connected to my brothers outside of the gloom, and we don’t have to be face-to-face. Some days, somebody posts something hilarious and it’s the pick-me-up I needed. Sometimes someone has a real concern that they bring to the group, and we all offer encouragement or advice or actual, real, in-person help when needed. Many times, the group text peels off into a one-on-one text to dive a little deeper with a Pax that needs a little extra support. I know about that last one, because it’s been me plenty… It’s my family outside my family, my church outside my church, my brotherhood outside my physical brotherhood. And I’m grateful to have it.

Axl
I am truly blessed to have the opportunity each day to share a common love for God with the Men of F3. The friendships that have been forged over these past several months have been absolutely amazing. This fellowship has given me empowerment, self-worth and purpose. With this, I have finally come to learn that God has a design for my life. My hopes/wishes are that others feel the same and that I could repay them one day.

Why are we telling you this? Why is this a Back Blast? I don’t think it’s particularly a singular event. I think Virtual 2nd Fs are happening all over F3 Nation. It’s just another way we’re locking shields. Iron Sharpens Iron. Its helping us do the things mentioned above (see encourage, support, etc.). The Virtual 2nd F is Super Glue! If you’re currently involved in one, TClaps! Consider bringing others into the fold. If you’re not, find those guys you are locking shields with on a consistent basis and consider the Virtual 2nd F. If it doesn’t work for you, you gave it a shot. But if it does work for you? If it makes you better? What then might happen?

Aye!
Zima

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The Fort – “Classic” beat down for Classy PAX

  • QIC: Cake Boss & Double D
  • When: 02/27/16
  • Pax: Mainframe, MacGyver, Tesh, Rebel, Flat Tire, Rooney, Beacon, Ginsu, L'il E, Javert, Mr Clean
  • Posted In: The Fort

Gorgeous Saturday morning in the Carolinas and it was slowly getting brighter as the sun rose above the horizon. 13 men posted to The Fort, the original AO for Fort Mill in Sept 2012. It is a Classic AO and deserves all the respect and honor its earned. Many of PAX have started at The Fort and have posted there over the years. Double D being a founder of The Fort and YHC starting in fall of 2012 as well remember the workouts when we never left the park, but always felt the pain. Today The Fort region has become a run club and in search of creative pain mechanisms, however Double D and I chose to honor our AO and make it a “Classic” workout this day.

Double D thinks of Classic songs when he hears the word “Classic”. I could not help but think of classic cars and for me the 1967 RS/SS Camaro Convertible was always my favorite. Someday…..I keep saying of when I’ll own one, but until then….I just keep on truckin!

The Thang:

COP —

  • Double D- Mosey to Springs small lot SSH, IW, Mtn climbers, Slow Sumo Squat
  • Cake Boss- Peter Parkers, Plank, Parker Peters, Low Slow Squats, Carolina Dry Docks(CDDs)

Double D-

  • “Ring of Fire” — Merkins, diamond merkins, wide arm merkins, stagger right, stagger left, CDDs
  • “The Wall” — People’s Chair, wall pull ups, BTW (rinse & repeat)

Cake Boss- Mosey to Playground & partner up.

YHC brought up  the idea of Classic cars and the restoration process. if we think about how old cars are driven, worn and torn. Some left in barns or fields only to rust out and then land in a heap at a junk yard or crushed for recycle. Someone finds these cars and brings them in, saving it from the “heap” and sees the beauty in it and begins the process of making the car new again. They strip the car down to its frame, piece by piece rebuild it and one day roll it out of the garage brand new and Restored!

We as men live a similar life. We grow up after years of school and such, get jobs have familes and living the so called “dream” only to feel worn, torn and beat up some days. Looking at the calendar or the schedule to determine what is my day or week going to be like and how am I going to survive?? Well, for no reason other than living, Jesus takes us in and begins the process of making us new again. Through a relationship with him, he “Saves” us from the heap by stiping us down to our core…..our hearts…..he makes us new again and our gifts, beauty shines again. We become fully restored when Jesus comes again, but in the meantime we can rest in knowing he took us in, walks with us and talks with us and someday we will be in the best showroom condition ever. We just need to answer the door when he is knocking. To know more about this, reach out to Cake Boss.

  • ROUND #1 Pullups, Dips, Step Ups while partner takes lap around playground.
  • ROUND #2 Pullups, Dips, Step Ups while partner runs to path and back

Double D-

  • “Stairway to Heaven” — fwd lunge walk, 5 burpees, backward lunge walk, 10 burpees (rinse & repeat to top w/fwd and backward bear crawls for last 2 lamp posts)

Cake Boss- Mosey to sunshine on side of hill for 6 min of Mary

  • LBC (Elvis style)
  • Rosalitas (In Spanish)
  • Superman
  • Hello Dollys
  • Parachute
  • Freddy Mercury’s
  • Supermans
  • Flutter Kicks

COT:

Many prayers and testimonies of what F3 has meant to various men. It says a lot to hear the positive effects of fellowship and faith on men’s lives and their families.

We had a great Classic workout. I know I felt it Saturday night and Sunday all day. Thanks to MacGyver for the Q and Double D for teaming up with me. I truly am humbled and honored to lead and be a part of such a great group. You all are leaders and inspire me each day. Thank you!

Cake Boss

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Justice League Jump’in at SkyHigh

  • QIC: Chicken Hawk
  • When: 02/28/2016
  • Pax: 28 PAX, 2.0s and Ms
  • Posted In: Uncategorized

On this beautiful Sunday, F3 and Justice League celebrated one year of commitment to each other “off campus” at Sky High with 43 Pax, 2.0s, Ms and Children from the home.  Thanks to the Foundation for supporting this event by covering the admission of the children from CAH as well as pizza for all and thank you to the PAX for continued support of a cause that is literally changing lives.

For the last year, the Pax of The Fort has faithfully joined the children of CAH biweekly for an F3 style COP, games /other physical activity and wrapped up the hour with a COT.  In the last year the children have gone from participants to leaders as they often lead COP when we visit and on occasion take us out in prayer.  Today however was different; we spent an hour and a half at Sky High with trampoline jumping, a ropes course, dodgeball and the coveted foam pit.

Thank you to the PAX of the Fort for committing to be positive influence in these kids lives and teaching them leadership principles that will help the succeed in life.

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“I’m sorry honey I can’t lift my arms.”

  • QIC: Popeye & Walker
  • When: 2-27-16
  • Pax: Italian Job, Peach, Bogey, Smoke Wagon, Snapper, Catfish, Boots, Popeye, Walker
  • Posted In: The Fort

Nine #HIM rolled out of the #fartsack on a Saturday morning fully aware that YHC and Walker were on the Q at the Patriot. Even with the warning of Walker on Q everyone in attendance swallowed the #redpill and sailed full steam into the storm ahead of them.

YHC took the first half with the following

THE THANG:

Warm up:

  • SSH X15
  • WM X15
  • IW X15
  • MNC X15
  • MERKINS X15
  • MNC X15
  • SEAL JACKS X15

MOSEY to Suliivan Ampetheater, in route we did:

  • High Knees
  • Butt Kickers
  • Bear Crawls

After finding a piece of wall the PAX did

  • IRKINS X20
  • DERKINS X20
  • MERKINS X20
  • DIPS X20

Mosey to the hill of pain, from there we commenced with a up hill Black Jack

  • Bottom of the Hill MONKEY HUMPERS
  • Top of the HIll MERKINS
  • The original plan was to go to 20 however YHC called an #Omaha at 10, and thankfully I did, because when Walker took over… Well I’ll just let you read for yourself the pain he had in store.

Starfish 40

  • Center 40 merkins 40 squats
  • 40 fist merkins
  • 40 wide arm merkins
  • 40 diamond merkins
  • 40 staggered arm position merkins (20 each side)
  • Oh it ain’t over folks Rinse and Repeat but this time Starfish 20

Next we circled up to do the following… You guessed it… Merkins

  • 10 merkins with back of left hand down right hand palm down
  • 10 Merkins with back of right hand down , left hand palm down,
  • 10 merkins with back of both hands down (these exercises strengthen the tendons).

This was followed by A Walker specialty – ISO work.

  • Chest squeeze for 10 count
  • Bicep pull/ tricep push for 10 count
  • Left deltoid pull for 10 count
  • Right deltoid pull for 10 count (2 rounds of ISO work)

Mosey back to COT.

If you are trying to count all that maddness, according to Boots who kept score for the merkins, we ended up doing 555 (Tiple Nickle!) merkins with both Q’s totals added together. Thus the title of the BB.

MOLESKIN: YHC talked about how South Carolina is in the middle of the political spotlight for the last month. No matter what side of the line you follow, or which ever Saturday you voted; remember what happens in the race for the White House has very little effect on what happens in YOUR house.  The small changes you make in your life do matter. Telling your 2.0’s you love them daily, Telling your M you love her daily. Taking your 2.0’s to a Daddy Daughter Dance or a ball game.  Also getting your physical house (body) in order. Small steps! Last year when I started F3 I was a 280 lb. wad of chewed up bubble gum and blood pressure that was topping out in the 130’s / 80’s. Now after a year of getting my rear in gear and with the help from ALL of you keeping me motivated I’m now 25 lbs lighter and my BP yesterday was 118/68 (In your face heart disease!). If you think anyone that hold office can make your life better, you are fooling yourself. As Tinker Toy mentioned at ManU this week the circle of change starts with you! Aye!!

I know I have been absent from The Patriot for several weeks getting F3York off the ground, but thank you for allowing me to lead you HIGH IMPACT MEN today.

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The Alcatraz Run Club

  • QIC: Smuggler & Hasselhoff
  • When: 02/27/16
  • Pax: Senator Tressel, Gecko, Change Order, Atticus, Spitz, Fish Sticks, Cerrano, Bing, Pusher, FNG - M*A*S*H
  • Posted In: Alcatraz

Twelve faithful brothers (including 1 FNG) gathered in the 28 degree gloom of Alcatraz at 0630 to get their work done before the sun could melt the frost.  Some called this a running workout, but my arms are still reminding me that it was more than that.

YHC delivered a brief disclaimer and the PAX were off to Mosey about 2/3 of the loop at Runde and then circle up for

  • 40 SSH
  • 20 Mountain Climbers
  • 10 Windmill
  • 20 LBC

Mosey to the fence and line up

Cross the ball field

  • 1/4 field – bear crawl
  • 1/2 field – lunge walk
  • 1/4 field – bear crawl
  • 5 merkins at each change

Rinse and Repeat back to starting line before setting out again with a switch to

  • 1/4 field – jog
  • 1/2 field – sprint
  • 1/4 field – jog

Rinse and Repeat.  The sprints brought some mumblechatter about F3 being a running group, and other such commentary. So I was surprised the PAX eagerly said they wanted to do another set of sprints across the field (thanks Pusher!).

After the third set of sprints, the Q had enough and decided not to ask if anyone wanted to do it again.  So, we ambled up to the retaining wall for

  • 10 step ups right leg
  • 10 dips
  • 10 step ups left leg
  • 10 derkins
  • 10 dips

Some more mumblechatter here; it would seem the PAX thought we had done enough leg work at this point.

Mosey to the small ball field the hard way, with a trip over the outfield fence and gather into two groups for

  • Round 1: People’s Chair while others jogged to the fence and back. Flip flop.
  • Round 2: BTTW while others crab walk to 2nd base and jog back. Flip flop.

The PAX was then entrusted to Hasselhoff for the second half of this morning’s fun!

After a quick mosey to the playground, the groups were assigned a series of exercises to be performed while the other group ran to the opposite end of the parking lot and back, then flip-flopping before moving to the next exercise;

  • Merkins
  • Dips
  • LBC’s

This was a popular series, with several PAX expressing concern about their brothers’ pace while performing Merkins and Dips, so everyone was pleased to hear the Rinse and Repeat with

  • Incline Merkins
  • Pull-ups
  • Freddy Mercurys

The PAX was then led to the bottom of the hill below the Fire Station where they hear the words Jacob’s Ladder!  This particular version would start with a run up the hill and do 10 Merkins at the top then run back down the hill and do 1 Squat at the bottom, this cycle incremented by one with each trip until reaching 1 Merkin and 10 Squats.  Any remaining question about this being LEG DAY and a running workout, had now been answered and the PAX were excited to share some more mumblechatter about running and the hill repeat & squat combination!

Unfortunately some of the PAX ran out of time a cycle or two short of completion, but NONE complained when the Q called time and initiated the return to COT.

 

Welcome FNG  Randall Long; now known as M*A*S*H.

Announcements – See the newsletter.

Prayers shared for those battling medical and other personal issues.

I was reminded in a COT earlier this week that we all struggle and we all need support.  Every week is a Kotter week – check on those you haven’t heard from or seen in a while, and get them to an AO.  We all do this because we need it; your text/tweet/call may be all it takes to keep a brother moving forward instead of sliding backward.  No one that you’ve shared the gloom with, is going to mind a check in.

As always, I am thankful for, and honored by the opportunity to lead this group of men.

Respectfully,

Smuggler

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The Foundation: Video resources for Regions leading Third F

  • QIC: Santini, Blackjack, Dredd, Jedi, & Dark Helmet
  • Pax: Men who dare to go deep on topics that might scare the average sad clown
  • Posted In: The Fort

Pax:

Over the last several months, several Pax across the Charlotte Regions (and some in SC too) have come together to build out a series called The Foundation.  This series was intended to help prompt discussion and topics that would help in developing High Impact Men as they seek to go deep into the Third F.

There have been 3 in the series at this point.  The first was on Accountability, the second on finding a life of significance in a world of success, and the third was developing high impact goals, D2X, and One Word to capture the essence of this work for the year.  We have plans to continue these on Topics (March 15) on Fatherhood, and another on Finances (April).  Basically, any topic that we can speak truth, honesty, and no BS into the lives of other men.

We chose to record these 2 and share them with you as a resource for you and your region.  If you are reading this you probably care about this already and wondering what you can do to get this rolling in your region.  Simple.  Do it.  We are just taking steps one session at a time.  Find the biggest, messy, scary topic about life, faith, and family and then go after it.  If you want more information on it, we are here to help.

Below are two links.  (A big special thanks to Dark Helmet and his video/recording prowess)  The first is recorded out of The Fort on a sleeting morning in February.  The Fort tackled the idea of Accountability with a group of nearly 50 men.  Stinger, Chicken Hawk, Rebel, Repeat, and Santini talked about Whetstone, accountability and how it looks in a Man’s life.

 

The second was recorded on January 26th at Christ Church.  Jedi, Santini, & Dredd walked men through HIM, D2X, and One Word.

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