No Legs for Cakeboss

WARMUP: SSH, Merkins, Windmills
THE THANG: Pick up Cindy. Carry Cindy to the band lot.
Round 1: 15 curls, then Murder Bunny 10 yards. Rinse and Repeat for the length of the field.
Round 2: 10 Overhead Press, Rifle Carry 10 yards. Rinse and Repeat the length of the field.
Round 3: Starting with 10 man-makers, walk 10 yards, and then decrease by 1 man-maker to the 50-yard line. Then, 10 Swings at every 10 yards to the end.
Take Cindy home and put her to bed.
MARY: Was done at the end of each round until the 6 was in.
ANNOUNCEMENTS: If you can’t find something to do over the next 8 weeks, you’re not trying.
COT: There is a lot going on in the PAX lives. Prays for strength all around.

TClap |
0

Casualties and Ammo cans at the Varsity

WARMUP: Frankenstein walk, Butt Kickers, Knees to chest walk
THE THANG: 6 Stations of kettle bells and dumbbells sand bags ranging from 5lbs to 55lbs
Each HIM starts at a station conducts 5 HR Merkin 5 SQT 5 American Hammer that will increase by 5 each proceeding station when they arrive. Carry the weight around the 1/3 mile parking lot loop when your grip fails place weight down and do a lap back to the weight until you return
MARY: 30 second low Merkin hold
ANNOUNCEMENTS:
COT:

TClap |
0

Pre-Convergence Convergence

Attention Pax!!!

The Wednesday AO Crew is getting together for an hour long coupon inspired boot camp convergence. That’s right! A midweek convergence and it’s NOT a holiday. This will be the hardest thing you’ll do that week.

Don’t worry runners, you’ll have your own thing.

3 Q’s, 20 minutes each, lots of fun (or pain).

Mark your calendars for December 20 at WEP with a start time of 0500. Santa will not disappoint.

TClap |
0

Pre-Convergence Convergence

Attention Pax!!!

The Wednesday AO Crew is getting together for an hour long coupon inspired boot camp convergence. That’s right! A midweek convergence and it’s NOT a holiday. This will be the hardest thing you’ll do that week.

Don’t worry runners, you’ll have your own thing.

3 Q’s, 20 minutes each, lots of fun (or pain).

Mark your calendars for December 20 at WEP with a start time of 0500. Santa will not disappoint.

TClap |
0

SLT Notes – 1FQ

 

Michael Pysher 41 SlapShot

 

Our leadership team has been thinking and talking a lot about our mission. That is, why we do what we do. For me, being a 1FQ is not about burpees, push-ups or how fast we all can run our miles. It is, simply put, how we can connect our physical fitness with our fitness as men, fathers, husbands, and members of our community. For our region it’s how we further the mission of F3 by aligning our first F with Fellowship and Faith.

 

When I think about why I came out 4 years ago on a cold March morning to run and do push-ups with a bunch of strangers it’s not the “why” of coming out that first post. The more important questions are; why did I come back, why did I stick around, and why did I ultimately accept the 1FQ role.

 

Part of that why is of course physical fitness. We all of us get a rush out of doing this don’t we? The feeling of accomplishment that we’ve run more miles in one morning (or two) before 6am then other men will run in an entire week. That feeling of camaraderie when we complete an Iron Pax workout and fist bump each other at the end of our shared suffering.

 

But that’s not the only reason I keep coming back and I’d argue it’s not the only reason why a lot of your keep coming back.

 

We do what we do here in the Fort and in 1F because it’s more than burpees, it’s more than pushups its about how we prepare and deal with all of our obstacles day in and day out. By taking on the physical we make ourselves mentally, emotionally, and spiritually stronger in the process. Because none of us do this alone. That sense of togetherness extends from fitness to the fellowship aspect. From there, we start to accelerate our impact in our greater community.

 

Whether it’s the races we run to raise money for charities, or the men of our group who have taken it upon themselves to lead community initiatives ranging from 5k’s to men’s shelters, to adopting a highway.

 

The bonds we’ve formed in the gloom build the foundation for us to have a larger and greater impact than any of us could’ve accomplished by ourselves.

 

In that spirit, your SLT team is dedicated to continue to accelerate as a region and increase our impact on our community one merkin, one burpee, and one Catalina Wine Mixer (it’s a real exercise trust me)  at a time.

 

So, what is the answer to the question Why? Well part of the reason is because it’s fun of course. Another is because of the sense of community we’ve built with each other. But for me, what keeps me coming out week after week, month after month, is a simple phrase that in this one shot we have in life we don’t really have to do any of this……. We GET TO DO IT.

 

Thank you to all who share the gloom with us, to all who push their mental and physical selves and most importantly to those who take that shared suffering and focus it on how to answer that question Why?

 

With that said Can’t wait to see you all out there in the gloom accelerating all 3F’s One burpee at a time 😉

 

Michael Pysher 41 Slapshot

TClap |
0

Old School

WARMUP: a warm-up with side, straddle hop NOT the first exercise
THE THANG: a lap around Runde park followed by a hill ladder with cinder block curls at the top and merkins at the bottom by twos until 20 reps; another lap around Runde; laps down and back the road with cinder block oH press by 2 to 20 and LBCs by 5 to 50-back to COT
MARY: 5 reps of FLUTTER JACKS
ANNOUNCEMENTS: PLEASE consult slack
COT: Pray for traveling mercies for uber; Fish Stix son wisdom teeth pray for addictions

TClap |
0

Iron Mike visits the Dentist

WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

TClap |
0

Continued blessings to Kenya!

F3 Kenya :flag-ke: Update:
Shoes, Shoes, Shoes :athletic_shoe: :mans_shoe:
So I wanted everyone to know the funds we collected last year to send shoes to Kenya have been depleted and we still have roughly 1/2 the shoes left to ship! Now
@Sprocket
has graciously been holding them for us and I personally will continue to send them in small quantities like you see below as I can afford but would welcome any assistance from the Pax in the region. Not only that we have a new request to assist F3 Kenya in a new way in a more perpetual fashion that I believe will be far better in the long run for this community. Now I feel led to continue to support these men but I understand there are many, many equally as important and more local initiatives in the Fort to support. If you feel led however to help with this initiative please consider donating towards the $800-$1000 estimated to send the rest of the shoes we collected last fall.
Thank you again for all of your generosity this far. I’ve gotten to know F3 Safari well and the man’s heart for his people is incredibly humbling. It’s been a joy like none other to partner with him and what’s he’s doing out there!

Here is the link for the go fund me. Thank you so much brothers!
https://gofund.me/fa87cd6a

TClap |
0

Cuts like a knife-Get Sharper(Wet Stone&Blade)

WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.

Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Hills of Tega Cay

Your previous Site Q was called upon to bring back #BAOPS Pain to Alcatraz. Sadly the current Site Q conveniently scheduled YHC when he was away…hmmmm. All week YHC was planning a weinke so that his entire Bourbon Chase team would post and support their driver. Well, only 2 posted, so the remaining team members will be walking or running between transition locations. What is Tega Cay known for? Well Fishsticks created a weinke “one time” that allows all PAX to experience all the HILLS of Tega Cay, so I figured why not use that as a platform. We also welcomed a FNG!!

The Thang:

During COP discussed the weinke as staying on the parking for full hour. HA! after a short COP, mossy to pull-up bars (shocking). Each PAX held plank while each did 5 pull-ups. The FNG was the second best performing pull-ups! Mossy along the path to the intersection of Tega Cay DR and Woodhaven Dr. That is base camp. From there, there are 6 legs (hills) to explore. Run to end of Woodhaven, Timberlake, Catamaran, to the lower fire station parking lot, to the bridge, and to the bottom of the infamous hill. Do 10 merkins, then back to base for 15 LBCs. Some got 4+ miles, others 3+ miles…..it was glorious!

As for FNG, grew up in Iowa and a Hawkeyes fan…..Hayden Frye is their head coach for those non-Big10 fans. YEs Big10 is THE college football conference!

Trucker out

 

TClap |
0