11 men gathered on a damp gloomy morning at The Abyss.  With no FNG’s present, a very brief disclaimer was given and we moseyed around the parking lot to circle up.

Warm Up (All in Cadence) – Thanks Cable Guy for the assist!

• SSH X 15
• IW X 15
• WM X 15
• MC X 15
• CP X 15

The Thang

We moseyed to the bus circle and YHC had a few words from the newsletter on being intentional and what it could mean for our lives.  The challenge was to think of how we could do that in our lives while we exercised our bodies and minds.

That said, we set out around the bus circle (8 laps) for ~ 1 mile to activate our legs.  After the run, there were 8 pain stations setup in the bus circle.

Lunge walk to each cone:

1.  (15) Kraken Burpees – Quick audible to (5) for subsequent pain stations based on mumble chatter
2. (25) Big Boy Situps
3. (5) Kraken Burpees
4. (25) Jump Squats
5. (5) Kraken Burpees
6. (25) American Hammers
7. (5) Kraken Burpees
8. (25) Roll ups

The challenge was to do as many stations as possible until we were out of time.  Most of the PAX were able to go through 11 stations.  We all finished up with 5 Kraken Burpees together.

Moleskin

• YHC thought the Kraken Burpees would garner the most mumble chatter but it was the roll ups by far.
• T-claps to Bones and Austin Powers for leading the way!
• Great job by the Pax!
• Pax were challenged, in keeping with the theme for the month, to identify an area of our lives where we can be intentional and be the High Impact Men we are called to be.
• Intentional men don’t run from adversity, they run towards it!

Announcements

About half of the Pax participated in the Yeti and had a blast not only with the CSAUP but the fellowship during and after as well, CAH workout is this Saturday at 4:00 (1600 for the civilians!), Mud Run, etc…Check the newsletter

Prayers

Andretti’s son, Nathan, has some tests coming up.  Prayers for God’s healing power and strength.

DaVinci’s son, Ian, is sick.

Thanks Witch Hunt for the opportunity.  Honored to lead!

Hauschka

YHC answered the call for Zima to Q at the Abyss. Having wanted but never been there, had to scout out the day before. Lots of open space at Palisades Park Elementary (and well lit).

Ideas started popping in my head. Elementary school…back to school…Rodney Dangerfield…Triple Lindys! Abyss…hole…chasm…getting in and rising out of our personal chasms which became the discussion.

Arrived early, laid out cones (no sandbags today), thought it was later than it was and worried no PAX were showing and if at right location. But alas, 7 arrived in time. No FNG’s, disclaimer, some chatter, some PAX w/o gloves. That would be a problem in the brisk air and condensation on the ground. Q thought: Pick up a 5 or 10 pack of basic gloves at Lowes to hand out when Q’ing, especially once fall/winter arrives.

Group stretch: touch toes, sitting twist? for back, standing leg bend/hold foot while balancing, etc

1. Mosey to field. PAX took turns tossing the (lighted) football (idea thanks Spitz) into the darkness, ran to football each time, performed 20 x – SSH, Imp Walkers, Mt Climbers, CCD’s, Lean Backs (on knees and toes, arms crossed on chest, slow lean back slowly and forward), then Duck Walks entire length of field.
2. To hill:  5 cones at top, bear crawl up to each, jog down. At top cone 1 – 20 merkins, next cone 15, then 10, then 5 (down into the hole)
3. To parking lot for 5 minutes of no-legs-down core work (modify as needed), flutters, LBC’s, side crunches, protractor, protractor with mini flutters at 6″, 45°, 90°.
4. TRIPLE LINDY. YHC planned out a TL using the kids playground area. Was surprised 4-5 PAX had not seen Back to School, so did best possible explanation (see video). 3 rounds of a TL.

• Climb up and over the kids mini metal w/ plastic net “wall” about 6′ high <represents climbing the diving board ladder>, followed by
• Max out pullups on apparatus <reps warming up at top of dive>
• Left arm high, right arm high 10-20 secs each <reps rotating of the TL dive>
• Bombjacks 15 x <reps twisting of the TL dive>
• Superman hold 20-30 secs <reps hitting the water in proper TL dive form>

Lots of mumble chatter during the Triple Lindys but all PAX received scores of 10.0.

Parking lot finished with digging ‘down into the hole’ with OYO sprints starting with 15 secs, 10, 5, short rest in between, then ‘up out of the hole’ with 5, 10, 15 sec sprints.

Discussed the holes/chasm/abysses we put ourselves into as it relates to:

• Working out (having ups and downs about being consistent). Make use of the workouts and inspiration of the Pax,.
• Personal growth (in work, knowledge, faith). Use all resources available to you to continue to grow. Use your fellow PAX, make use of Whetstone.
• Family (improving your relationship with your family). Make use of monthly themes and apply to family. This month’s theme of margin – be aware of your free time and how you use it.

Announcements: Read newsletter, Xmas party signup, check out and get on a P200 team, follow and get involved with the racial divide discussions and learn empathy. #BetterYourself #BetterYourCommunity

Prayers for family members in their struggles.

Praise to the PAX who lead and organize events outside of our workouts.

Another great morning and thanks to LW for the Q!

Bolt

Seems like the election running into the night caused some fartsacking this morning.  But 4 tired Pax still came to The Abyss and exercised their right to wake up early and bring it.

After a very short disclaimer (“You’ve done this before”), we did a quick lap around the parking lot and squared up for some warm-up: Windmill x10, IW x10 and Cherry Pickers x10.

Now for the real warm-up. Instead of the normal COP, we would attempt to complete 100 burpees of various styles. So we did the below burpees (10 each) with a 25 second rest in between:

• X Burpees
• Split Burpees
• Thigh Slap Burpees
• Burpees w/ Parker Peter
• Squat Hold Burpees
• Burpees with SSH (3x)
• One-Legged Skier Burpees
• Heel Slap Burpees
• Frop-Hop (3x) Burpees
• Hand Release Burpees

Now onto THE THANG:

We moseyed to the bottom of the hill at the side of the school. I had setup 7 cones starting at the top of the hill and ending at the stop light at the school entrance. To start you would run up the hill backwards and stop at cone 1 and perform that exercise. Then you would R&R but run to cone 2, completing cone 1 on the way back. You would continue this until we reached cone 7. The exercises were as follows:

• Cone 1: 25 LBCs
• Cone 2: 10 Diamond Merkins
• Cone 3: 10 V-Up Twists
• Cone 4: 30 CCDs
• Cone 5: 25 Dips
• Cone 6: 50 SSHs
• Cone 7: 9 Kraken Burpees

When all was said and done, we completed a total of 150 LBCs, 50 Diamond Merkins, 40 V-up Twists, 90 CCDs, 50 Dips and 50 SSHs. (We did not make the return trip after the Kraken Burpees b/c we were out of breathe time.

It was a great effort by all Pax with great mumblechatter provided from the Puddles (respect).

Announcements

Joe Davis 10K
Christmas Party
Read your newsletter

Prayers

Matthew 7:1-3: Judge not, that you be not judged. For with what judgment you judge, you will be judged; and with the measure you use, it will be measured back to you. And why do you look at the speck in your brother’s eye, but do not consider the plank in your own eye? 

Prayers for our country. No matter where you landed on the election, we are truly blessed to live in this amazing country. The freedoms and rights we are afforded are second-to-none. Please allow time to gone some perspective before we jump to judgement.  I do not know what the future holds, however I know that I trust in our democracy.

I end with the Pledge of Allegiance because I believe we are need it now more than ever. The simplest of sayings, however it provides all the guidance we need to move forward and be united.

I pledge allegiance to the Flag of the United States of America, and to the Republic for which it stands, one Nation under God, indivisible, with liberty and justice for all.

Now back to the hunt…

9 Men posted to the Abyss after being warned that the Pyramid of Pain would be making its first appearance. A surprise appearance by Witch Hunt who gave away his Q at the Pantheon was a welcome surprise. YHC greeted all men including a few new to me, made a few smart comments about Bones and fraternity life, gave an awesome disclaimer and away we went.

The Thang

Mosey around the parking lot including high knees, lunges, toy soldiers and butt kickers

COP

Mtn Climbers x 20

Dry Docks x 10

Merkins x 10

Parker Peters x 10

Windmills x 10

IWs x 10

SSH x 20

Everybody warmed up?1?

Mosey to the back of the school

Pyramid of Pain

10 Exercises with a lap in between

Upon completion of the first 10, rinse and repeat with (2) laps in between each exercise

1. 50 Merkins
2. 40 Flutters
3. 30 Dry Docks
4. 20 Flying Squirrels
5. 10 Squat Jumps
6. 10 Bombjacks
7. 20 Derkins
8. 30 Dips
9. 40 Freddy Mercuries
10. 50 Jumping Lunges (crowd pleaser)

Over the course of the workout, we covered 3.4 miles and really enjoyed some fellowship. At the completion, each man shared how far he got on the Pyramid and will be held accountable to improvement next time.

Moleskin

• Witch Hunt – Man the guy has IT! It is obvious he has a passion for F3 and is in really great shape. Hang around people like him and you will get better
• Cornerstone – Heart of gold for this man. He took it upon himself to become a knowledge expert on his daughters cancer. The nickname fits him!
• Royale – A true #HIM. Started Lake Wylie with Dark Helmet and deserves a tremendous amount of credit for its success. Oh and raising 4 kids at the same time!
• Da Vinci – If you have been around this guy, then you have seen the transformation. He has leadership in his veins and just took over as Site Q.
• Wild Thing – Good to have him back. Got injured post the Delta. Yep he did the Delta. Only a real man could complete that (And he didn’t really know what he was signing up for!)
• Bones – Not many know this but a little brother for me in the fraternity at USC. Fantastic to watch this kid become a father, a successful businessman/chiropractor and a leader. Proud of you!
• Bart – New to me but clearly not new to fitness. From Alabama (hence the name) but a 30 year resident of Lake Wylie. I see many bright things in the future for this guy
• Vinny  – I already like this guy! Left a rap lyric out there this morning and he finished it. I see many shared “old school” similarities with this guy!

Read your newsletter. Lots of great things coming up.

I would like to thank Italian Job for this backblast. If imitation is the sincerest form of flattery then hopefully he will be honored. Every backblast that he writes is like this. He is a true #HIM who pays close attention to all those who post. I hope to incorporate his style in my future backblasts.

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

I promised no burpees, no bear crawls, and no partner carries. I’m not sure people believed me, but they came anyway. I delivered on the promise. The workout still sucked. At least a little… Plus there was math, so there’s that.

Everybody gives Pusher a bad time about “rinsing and repeating” or “stealing” a first half Q’s workout and just doing the same thing again… I don’t know that I’ve actually ever seen it happen, but it must have happened like once and, of course, the Pax just can’t let it go. Regardless, it may be fitting that if I was about to repeat (with slight modification) a workout, it should be his.

A couple of months ago, Pusher led us on a run through Ft. Mill, stopping at different points along the way where we performed different exercises. Everyone had a piece of chalk and they recorded on the ground the number of reps that they were able to perform in a 2 minute (or was it one minute?) period. Then we followed back the same route we came and we were instructed that we were to do the same number of reps that we did the first time that we were there plus one more. The idea being that you always have one more in you, even when you think you don’t. I loved it, which is why I stole it.
Warm up with a couple of laps (thanks Bones – at least someone is responsible enough to show up on time to get things going) around the parking lot – then head to the back of the school and circle up on the “track”.
Windmills, Merkins, Squats, etc. on the warm-up menu, then on to the rest

– We started at the far end of the track and began with Merkins. AMRAP for 2 minutes, then record your reps on the ground.
– Then we ran to the other end of the track where it was squats for 2 minutes, and record the number.
– Run past the playground and up to the top of the driveway hill to the right and it was SSHs for 2, then record.
– Run down the hill and stop near the school for CDDs, then record.
– Run past the school to the right and to the dead end where the guard rail is and do dips for 2, then record.
– Run to the edge of the parking lot past the small playground for curb step ups in cadence to 30 (this was the last stop before we went backwards in the order)

Here’s where it modified from Pusher’s… instead of repeating and adding to the number that you did before, we took the highest number of reps that a Pax did and then split it up to where the whole group did the number, and then the guy who did the highest number did one more so that we beat the number together. (e.g. On the first round, Bones did 88 merkins in the time allotted. On the way back, the whole group did 88 total, 14 each, then Bones did 5 additional to beat the original number… if that makes any sense…)

A little Mary finished off our time together, and that was that.

NMM:
So… obviously the idea here is that it’s easier to do things all together than it is to do it alone. Such an obvious message might not have much impact, but you should have seen their faces when they thought they were going to have to go back and increase their own count by one. Yeah… it wasn’t terror, but it wasn’t happiness either.

I managed to not trip even though there was more running in this workout than usual for me. We ran over 2 miles. I also didn’t do all the burpees, bear crawls, and partner carries that i promised not to do.

Always a pleasure to lead and to be with the Pax.

Helmet, out.

When I was asked by Witch Hunt to VQ a workout at the Abyss, man was I excited…..and anxious. I have tremendous respect for him and the rest of the PAX, and I did not want to disappoint any of them. I knew I’d have to think outside the box to make things different, yet challenging and fun. Thanks Witch for the opportunity my friend!

I showed up about 30 minutes early for I couldn’t really sleep, I was so ready to roll. It was a chilly morning…..the first real chill of the new fall season. Wind was blowing, so it was going to be a cool one. As time closed near 5:00, I was pretty much still the only one there. I was wondering if I missed the “fall back” on the clocks…..or if the PAX was messing with me. Around 5 a few cars showed up, but folks stayed in and out of the cold. I don’t blame them. Then, the light at the school turn-in FINALLY changed (the light I usually run) and a flood of vehicles poured in. HIMs abound! I was stoked!

As things drew close to start time we gathered around, there was quite alot of mumblechatter and laughs from the PAX as usual. It is a rather close, mostly chatty group of characters who are witty, smart, funny, and strong in every way yet caring, supporting, and open. This is the fellowship you will not get at a gym. This is what got me here and what keeps me here. This is what really gets you invigorated and inspired. What a way to start a day.

The disclaimer was given, no FNGs unfortunately, and off we went…..

Started off with a light-pace jog all around the front parking lot, with some high knees, butt-kickers, left / right shuffles in for good measure. Bones almost got a nut-kicker from my butt-kicker.

Continued to the back lot in the back of the school for the buses. Nicely elevated the heart rate a little. Time to get it rolling.

Circle up for COP (be honest, I forgot the counts of each):

• Side-straddle Hops
• Windmills
• Mountain Climbers
• A dash of Honey-mooner and Downward-Facing Dog
• On hands and knees, opposite arm and leg raise – 20 sec per side x 2
• Morrocan NIght Clubs
• Imperial Walkers

Preamble to the Message – as we recovered from the COP before The Thang:

I once worked as an engineer on the US Space Shuttle program at Kennedy Space Center for almost 15 years. Wernher von Braun, a brilliant engineer and one of the founding fathers of the US space program, once said “Success in space demands perfection.” That is something everyone in the program lived by. Perfection in everything we did, and also in that we sought to fully and completely understand everything about the mission at hand – the environment you’re operating in, the goals of the mission, how you plan on achieving them, the design/fabricatiion/operation of the machinery needed, who is to do what and when, what you will be doing when you get there, how you will do it, backup plans, and so forth. When you have that level of full, complete understanding then team execution is made much easier to a degree. As a result, the US space program has made some incredible achievements. But flawed or incomplete understanding, as well as complacency leading to not correct root cause issues, also led to tragedy.  We were painfully reminded that we, as humans, are far from perfect.

Life here on the pale blue dot we call Earth is alot more unforgiving than space in my opinion. There are far too many unknowns as well as too many things out of your control, that pull you all over, trying to hinder you from whatever “mission” you may have at the time, and also contribute to our lack of complete understanding. One cannot simply assume they understand everything come any given situation. That will surely set you, and others, up for failure. We must ALWAYS strive for perfection in everything we do, most importantly in seeking to understand. Understand the complete situation, as well as understand yourself – strengths, limitations, and weaknesses, and that you are NOT perfect.

I didn’t want to cool the PAX down too much, so off we went…..

Now for The Thang – the Solar System of Gloom:

There were two main cones set at opposite curves of the track, Two more cones were set inside the track at each of the curves’ center of radius, a distance of about 10-12 or so yards. Total distance around the track I heard was approx 1/8 mile. One cone had odd numbered exercises, the other even numbered. Completing an odd-even set will complete the track “orbit”. So we did a tour of our solar system, with a little extra:

Exercise # / Planet / Pain:

1. Mercury – 25 Merkins
2. Venus – 25 LBCs
3. Earth – Long jump to the moon (the cone) and back
4. Mars – 25 CDDs
5. Jupiter – 25 American hammers
6. Saturn – Bear crawl to its outer rings (the cone) and back
7. Uranus – 20 Monkey humpers (that got laughs from the PAX)
8. Neptune – 25 plank jacks
9. Pluto (yes I still consider it a planet!) – 20 LSS
10. Pick your poison x 20

Rinse and repeat as much as possible. Even with all the running…..and running is resting….between the pain everyone got one complete round in, most got 1.5, and some even completed two full rounds. GREAT job by all!! There was alot of mumblechatter and laughter from the group as usual, and everyone pushed and encouraged each other, while never leaving the 6 behind all alone. This is the way to work out! People solely in the gyms do not know what they are missing.

Mosey off to find a wall…..

• Wall sits for 20 LONG seconds, squatting lower midway
• BTTW for 20 LONG seconds

Quick motivating message, then off to…..??? A VQ dilemma of not managing time properly. What to do???!! Sugar Honey Iced Tea!! Well, a week or so ago Bones Q’d a heck of a workout at the Abyss, including some painful hill sprints. As we were jogging, I mentioned to him about the hill sprints and how they helped strengthen my beanpoles of legs for the trail running I have become hooked on. His response “We have time, let’s do some”. So…..

Mosey to the Hills of Gloom….

• Sprint up to the top of the nice steep, long hill
• 5 SSHs at top, then quickly back down – hopefully on your feet
• RnR for about 5 minutes nonstop OYO
• There will be more next time….
• Feel the burn baby!

1.75 minutes left…..mosey to……hey, are those picnic tables?

• 25 dips or more OYO

Then back to COT right at 6.

EXCELLENT job by the PAX! It was inspirational to say the least, and an honor to lead leaders.

Announcements, Prayers and Praises:

• Ragnar this weekend
• P200 spring 2017 registration still open, but don’t wait. Limited to 140 teams, and they have room for around 50 more now. Find a team if interested ….and train if needed.
• Read The Fort weekly newsletter!
• Prayers for The Mandarin’s Mom who is having surgery in VA Beach
• Prayers for Puddles in all that he is going through and may he get well
• Prayers for the people of the coastal towns and anyone in the path of hurricane Matthew
• Praises to those hosting hurricane-displaced guests
• Praises to Qwerty for the strength, courage, and integrity that he displayed in his recent ordeal, and prayers that God will help him in his time of need
• Praises to the PAX for giving others the EH to keep us all going
• Praises to God for giving all PAX the strength, courage, discipline, and understanding to be HIMs whenever the opportunity presents

The Message:

During the orbits, I reminded everyone about the Jester. Royale had a quite powerful message on a recent Abyss workout he Q’d. Read it here: http://f3nation.com/2016/09/08/thejester0907/ The Jester is ALWAYS hanging around you, telling you are not worthy, you cannot achieve, to stop and just simply play with him. During the pain of The Thang I reminded the PAX to NEVER lie with the Jester, despite your imperfections and weaknesses. Understand them, acknowledge them, and use those as your motivators to improve. Never be complacent in your seeking to understand, of yourself or any situation, for that is when the Jester has you. Seek understanding always.

Last month’s theme was about grace – giving love when it is clearly not deserved. This month it is mercy – withholding punishment or retribution when it is clearly deserved. Two things that greatly affect how and when we as humans show mercy – if at all – is pride and judgement. Judgement can be more sound through greater understanding. God made us as a perfect image of Him, yet we are anything but perfect. Through His power He shows infinite understanding and forgiveness through His grace and mercy towards our sin.

This is where we fail miserably sometimes. In the era of social everything, instant whatever, and constant yet impersonal connectivity it is so easy to spew the three C’s – condemn, criticize, and complain – and render judgement based on what little understanding we have. In doing so we can also tip our hands of our prejudices. The protests and riots in Charlotte recently are a good example. The general label they are given can be one of thuggery and what not. I do not believe this is so. I will never be able to fully understand their pains and what drove the riots, but I owe them the respect all humans deserve in showing empathy and seeking to understand before passing judgement towards my use of grace and/or mercy.

When we are thrust into any situation, whether voluntarily or not, we must always first seek to understand completely and fully, and challenge our prejudices. Be open to where this may come from as well. When we do this, it will give amazing clarity as to how and when show grace or mercy.

T-Claps from the VQ:

368 days ago to this day I had some (to me) major surgery on my spine, a C5-6 ACDF. It messed me up, even though it fixed me up. I was out of action for months, and that got me soft physically and weak mentally. I never before felt like this and did not know how to take it. My close friends Mr T and Qwerty kept me going, encouraging me, inspiring me, motivating me to get better in every way. They kept telling me about F3, trying to get me out. 5:15am??!!! WTF??!! Big bag of nope yo. But they never gave up on me. Finally on June 29 at the Pantheon on June 29 under a great (i.e., harsh) Q by Jekyll, I be the FNG! I admit the first 2-3 weeks were damn rough, But despite the pain from the first F, it was the 2nd and 3rd F’s that got me hooked and kept me coming back.

That is what F3 is about to me. There are so many HIMs in the PAX I have met since then. To single out some will be a disrespect to the others. Each and every one of them through any of their 3Fs have invigorated and inspired me. I owe gratitude towards everyone who helped Q me to where I am now, whichever of the F’s they Q’d. We all may not Q a post, but we can all Q each other in many ways.

AYE!!

NASA