Category: Block Party

The Time is Now

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5 pax posted to Block Party to put a final stamp on July 2018 with a dose of swampy pain.  Thanks to Site Q, Shady, YHC had the distinct pleasure of helping them meet their goals.

The Thang

Mosey up Stairway to Heaven and turn toward the soccer field.

SURPRISE!  For those pax not in the know, be aware that Fort Mill Parks & Rec has turned the soccer field above WEP into the perfect site for a future CSAUP Cage Match with the installation of a stout, black 10-foot chain link fence with locked gates.  This will take Jiu Jitsu to a whole new level!

OMAHA! OMAHA!

Circle up by gazebo for warm-up

COP — IWs x10, Hillbilly walker x10, Mtn climber x10, Merkin x10, Parker Peter x10, Windmill x10, Seal jacks x10

Mosey to the drill bit at the top of the hill near Red Dragon

Run to bottom of hill + 10 Burpees OYO + run back to top of hill
(repeat for 5 cycles)

Plank sequence

Mosey on path away from home to next drill bit

COP — SSH x10, Bombjacks x10, Plank jacks x10

Mosey to playground

Pull ups x10 + LBCs x20

Pull ups x10 + Freddy Mercurys x20

Pull ups x10 + Flutters x20

Mosey to next drillbit

COP — Mahktar N’Dyae x10, Shoulder taps x10, John Travolta x10

Mosey to next drill bit

COP — Jumping lunges x10, Sumo squat x100

Mosey to next drill bit

Sprint to playground & back to path + run to light poll at top of hill (headed toward soccer field) & back to path
(AMRAP until finish)

Mosey home

COT

Naked man moleskin

Thanks to the pax for a zealous effort on a very muggy morning!  Chicken Hawk put a real exclamation point on the morning with his choice of bear crawls up the long hill in the last segment — STRONG, brother! Even inspired Kielbasa and Band Camp to join in for that extra agony.

Thanks to Jekyll for his Board of Pain inspiration.  Mumble chatter among the pax started pre-launch, touching on BOP, so I couldn’t resist but throw a large batch of burpees and hill running into the mix in the early going.  Needless to say, that got the hearts beating and the brows dripping.

The theme for the workout was TIME.  It’s a four-letter word with so many meanings and uses I can’t even keep track.  Time is the most valuable non-renewable resource.  It moves fast and slow.  It can be short or long.  The briefest moment can have an eternal impact.  The smallest instant repeated over and over can make a very large impact.  How is time playing it’s role in your life?  Where do you need to speed up?  Where do you need to slow down?  “Slow” has been a recurring theme for me for many weeks…I need to slow down waaayyyy more often than I need to speed up…how about you?  Regardless of all the thoughts, concerns, worries, regrets, plans we have around time, the only time that truly matters is NOW.  Think about Time.  And make Now matter.

Thanks to Shady for the invite.  Always a treat to lead, especially at Ground Zero aka WEP!

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Party on the Block

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Ain’t no party like a Block Party and I didn’t want to disappoint. Shady has lined up some strong Q’s here and the last thing I was going to do was break the positive cycle. On a Tuesday in The Fort you have a wide variety of options. I appreciate the 12 other men that rolled in for a slight variation of the norm.

After spending a few hours in the car recently, I’ve done my F3 duty of getting caught up on the 43′ Podcast by Dredd & Dark Helmet. Sure, it’s a Podcast on “leadership” but let’s be honest, I tune in to listen to the gut punches and banter as much as I do for the leadership discussion. Several learnings were incorporated into this workout which you’ll read shortly. Some may be obvious to you but they weren’t something I gave much thought to previously.

In addition to the 10 Ft Mill locals, we had Drone from F3 metro and he brought an FNG, welcome Radio Flyer!!

Disclaimer: A little more lengthy than normal. And…we’re off

Run around the left side of WEP back down 160 to the parking lot with the chain attempting to obstruct our entrance. Knowledge nugget from 43’…the joys and effectiveness of the 8ct Burpee. Another knowledge nugget was that we too often get caught in the trap of assuming things will be the same this time because it’s the way we’ve always done it. Like Side Straddle Hops to start a warm up or doing exercises in counts of 10. Both of those…out the window.

All of the following in cadence:

20 x 8ct Burpees

18 x Calf Raises

16 x Diamond Merkins

14 x Mountain Climbers

12 x Dying Cockroaches

10 x Grave Diggers (10 each side)

8 x 8ct Burpees

6 x Diamond Merkins

4 x Mountain Climbers

2 x Dying Cockroaches

Mosey to the playground & partner up:

Partner 1: 15 Pull-Ups

Partner 2: Hold the squat while doing overhead claps until your partner is done w/ the pull ups

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: Wide-Arm Merkins until…

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: 180deg Jump Twists until…

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: Monkey Humpers until…

Flapjack

Mosey to the white tenth-of-a-mile post by the parking lot:

Sprint to the next post then do 5 Jumping Lunges. Sprint to the next post and do the same thing. We did this 2 more times for 4 total posts which included some nice up/down hill sprinting.

Closed it out with 10 more 8ct Burpees and some Chopsticks & American Hammers.

 

Shady, thanks for the nod to Q.

Until next time…

Maximus

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Block Party Starfish

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3 PAX posted in the pre-indepence day gloom. 5:15 came and no assigned Q emerged, so we banded (no pun intended) together for a rotational beat down. YHC (Band Camp) took the initial helm.

Mosey to Playground area for a Warmup

SSH 20
Imperial Walker 15
Hillbilly Walker 10
Plank
Shoulder Taps 10
Honeymooner
Down Dog
Plank
Merkin 10
Pullups 10

Mosey to Synergetic visitor lot

Training Wheels on Q

Wall sit

Twelvsies
1-Big boy sit-up
Jump the wall run to to top of the hill
11-jump squats
Repeat until
11-BBS
1-Jump Squat

Mosey to Synergetic circle
20 dips

Hustle on Q

Circuit

10 reps of:
Step ups
LBCs
Box Jumps
V Sit up
Merkin
LBCs
Derkin
V Sit up

5 reps of:
Step ups
LBCs
Box Jumps
V Sit up
Merkin
LBCs
Derkin
V Sit up

Mosey to Springs corporate center

BandCamp back on Q – muscles ups on the Springs wall x5

Brief cadence count demo

Hustle (who has not yet had his VQ) lead IW and Squat

Mosey COT

Mary rotation:

Box Cutter
Freddie Mercury
Alternating elbow to knee sit-ups

NMM:

The starfish organizational structure was on display this morning with the absence of an assigned Q. Everyone still got a sufficiently smoked and Hustle got some reps leading that might not have happened otherwise. T-Claps all around.

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Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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3rd

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6 Pax had an amazing time of fellowship this morning at The Block Party. Having a smaller group allowed each man to freely share what was on their minds. Today is Juneteenth and I am rejoicing! T-Claps to Band Camp for being knowledgeable and happy about Juneteenth. #TrueHIM

The thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (15x)

Mosey to the parking lot on top of the hill

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Flying Squirrels, Donkey Kicks and George & Weezy’s in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot along 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)

Mosey to COT

Moleskin:

Today, we discussed our theme of impact. In order to have significant impact on others you must put others first. Put God first, others second and yourself third.

We say “I am third” and even wear that saying on our clothing. How often do we really put ourselves third? How often do we really help others without a selfish agenda?

There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor instead of retreating to your privilege. Listen, actually listen, to someone else’s opposing perspective instead of impatiently looking for opportunities to prove they’re wrong and you’re right.

Peace,

Deacon

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Kicking Off ’18 Nantan Summer Tour at Block Party

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On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

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6 or So Pain Stations Around Fort Mill

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Oh, it’s starting to get steamy.  So long cool mornings.  See you in 6 months.  The thick, non-cool air didn’t keep 8 pax from showing up to the party.  Here’s how we had fun:

Mosey to unused parking lot next between WEP and Springs building for warmup:

  • SSH x30
  • Mountain Climbers x20
  • Flip over for Peter Pointers x10
  • Flip over for merkins x10
  • Imperial Squat Walkers x10
  • Windmills x10
The Thang
Mosey to Oasis Park wall exercises OYO
  • Box Jumps (x15)
  • Dips (x15)
  • Derkins (x15)
  • Al Gore’s until the 6.

Repeat three exercises, but x10
Repeat three exercises, but x5

Mosey to wall near visitor’s parking lot
  • grab a seat on the wall
  • starting at one end, single coupon (log) curled 5 times, then overhead pressed 5x
  • pass to next guy and repeat

Once all 8 pax have a turn, quick recovery, then back on the wall to repeat.

Mosey to steps across from Main Street (behind grist mill stone).  Partner up, size matters.
  • Everyone bear crawl up steps, run down grass and back to bottom of steps.
  • Partner Wheelbarrow up steps (then run down grass) – flap jack
  • Everyone grab a stair for 10 calf raises in cadence
  • Take a step and repeat, toes in.
  • Take a step and repeat, toes out.
Run to lot behind Hobos
  • Broad Jumps across parking lot, everyone keeping count.  Flash made it in 12 jumps, so we all did 12 burpees.
  • Repeat going back.  This time Flash made it in 11 jumps.  11 burpees
Mosey to Veteran’s Park for LBCs until the 6.
Continue mosey to COT.  American Hammers and (something else I can’t remember) until the 6.
Great work by all pax!
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Cindy Throws a Block Party

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Block Party lost out in attendance to a “more difficult”  Colosseum.  Next time we’ll use two blocks per man.

Here then is what transpired after a brief warm up:

The PAX gathered up their date for the morning, aka Cindy

Circuit of WEP on the mile marks with

  1. 20 Curls and 20 Hello Dolly
  2. 20 Rows and 20 Flutters + Bonus 5 Burpees
  3. 20 OH Presses and 20 Rosalita
  4. 20 Tris and 20 Leg Lifts
  5. 20 Swings and 20 Hello Dolly
  6. 20 Curls and 20 Flutters

(all ground moves had optional OH press)

Mosey to  hill with Cindy and move to first light pole and 10 merkins and back with 20 LBCs.  Repeat for next two poles and back for 20 LBCs etc. until time was called.

Moleskin – YHC commented on Honor (from Jekyl) and interwove the law as Christ described it:  Love God with all your heart and love your neighbor as yourself.  (TT – 2018)

YHC will note that Maximus may have a kindred spirit in Husky and Husky needs to visit Beyond and the Badger

 

 

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Worthy Crew @ Block Party

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18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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The Fort/The Rock Mini Convergence at Block Party

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Nice warm morning at Block Party with 4 of our RH brothers coming up stream to get a Taste of the Fort. 10 total PAX for a morning beatdown from YHC.

The Thang Mosey up to the hill to the parking lot. Lap around the lot with High knees, toy soldiers, but kicks and Karoake. Back down the hill to the starting lot for some COP of:

15 x SSH
10 X windmills
10 x Imperial Walkers
10 x Moraccan Night Clubs

Drill Bit workout. Lap around the Park with the following at each Drillbit:
10 Merkins
20 Dry Docks
30 Squats
40 LBC’s
50 SSH

At the last drillbit we did Diamond Merkins and Sumo Squats

Mosey over to the Stairway to Heaven.
Partner carries from lightpole to lightpole. Switching partners at each light (6 lights total) while switching each person does 3 burpees.

At the top we stop. Partner 1 runs down the stairway while partner 2 does exercise and then switch.
exercise 1 – Flutter kicks
exercise 2 – Monkey Humpers
exercise 3 – Bombjacks

Mosey to the bottom – 5 Burpees then COT

Thanks to our brothers Italian Job, Reborn, SlowPitch and Ponytail for making their up from the Rock. Now Don’t be Strangers

Shanks out

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