13 pax posted to Block Party for their Tue AM #DRP and some Q tips on staying in the zone of HERE and NOW.  No FNGs today, so after a Cliff Note version of the Disclaimer, the fun began.

The Thang

Warm up run to the Springs parking lot at Ardrey & 160.

COP – Mtn climbers, Parker Peters, Hillbilly Walkers, Windmills, Moroccan Night Clubs, Monkey Humpers, Slow Merkins, 2 laps of Karaoke around the island

Mosey to front courtyard of UC Synergetics building

Derkins x10

Dips x15

Step ups R x20

Step ups L x20

Derkins x10

Dips x15

Mosey to Memorial statue/flags on 160

Plank sequence

Mosey to park on hill across from rail car

Bear crawls over Pyramids on one side of playground & plank it up

Merkins x10

Bombjacks x15 OYO

Bear crawls over Pyramids on other side of playground

Line up along brick wall

Hip slappers x10 (Courtesy of F3/NOLA)
(Rinse & repeat)

Mosey to UC Synergetics parking lot on 160

Mary — Flutters, Hello Dollies, Penguins

Mosey to wall at Springs building

People’s chair

Wall pull-ups x10 OYO

People’s chair

Run home

COT

Naked man moleskin

No SSHs, no burpees, no LBCs, no high reps…somehow it still qualified as a workout based on the stench from the laundry pile when I arrived home.

Solid effort by all pax today!  The group hung together quite well – special recognition to Clydesdales like Bird Cage and Training Wheels who didn’t let the running from spot to spot beat them down.  Nice work guys!  No bellyaching at all from anyone on extended Peoples’ Chair sessions at the end, including some extra slow counting from Geronimo among others.  This group clearly came to put it all out there today.

Leaving it all out there was really what I had in mind when I talked about my Q tips of being present.  The best workouts for me as one of the pax are always the ones where I get lost in the workout…so absorbed in the pain and the perseverance that my brain can’t hold onto anything else.  I am totally locked into the present.

As a Q, being present to the mission at hand is essential.  Followers cannot/will not follow someone who is not engaged in the activity in front of them, the environment around them and the people at their side.  The leader must be fully present.  Don’t let your Weinke control you.  Don’t let your preparation make you rigid.  Don’t let your mind drift elsewhere.  Use the warm up to your advantage — not just to get loose, but to get in touch with everything that is in front of you and then make decisions based on the present reality and nothing else.

A great morning was topped off with requests to get in the Q line from Shady and Java.  Thanks for stepping up guys!

Always an honor to lead such noble men.  Thanks for your presence!

20 awesome PAX members came to the mother of all weekday AOs, The Block Party, for a revival of sorts and tribute to an original. The Block Party was The Fort’s original weekday AO back in 2012. It was the very first post YHC made and its been a Staple in The Fort ever since. Many men have been Site Q and have Qed some awesome even Epic beat downs, however it is now under the Regime of Double D. Our original Weasel Shaker is going to shake this AO back to life and for a good cause. To grow and shape our future Qs. You see, F3 will always be here and it is our job to be sure it has quality leaders long after we are all doing out whatever it is we do after F3…..hopefully more F3. Block Party is a place to build your leadership, character and confidence!! Looking forward to this new era at The Block Party.

The Thang:

0515 review: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Mosey to Founders bank lot – jailbreak style!!
COP:
Windmills
Merkins
Imperial Walkers
Peter Parkers
Squats
Parker Peters

MakTarJai in the Grass…special request

0525 Review: F3 — our three Fs stand for Fitness, Fellowship and Faith

Mosey across to Massey street & pair up by a Cinder Block

• 1st Partner does excercise
• 2nd Partner runs to corner, then backward run up Massey st and back
• Flapjack
• Move to next block
  1) Squat
  2) Plank block pull thru
  3) Lunge
  4) Shoulder press
  5) Curls
  6) Bench press
  7) Derkins
  8) Deadlift

9) Block Carry/Wall Stack

0550 Review: Core Principles:
Are free of charge
Are open to all men
Are held outdoors, rain or shine
Are Peer led
Ends with Circle of Trust

Mosey to WEP Lot and 6MM

COT:

Lesson #1- The Q must be prepared!

I told PAX about my 97 year old uncle that passed and his accepting of Jesus as Lord and Savior at the age of 90. Its never too late and he was still preparing for his eternal life. We need to prepare today to be better tomorrow and we need to prepare today to meet our Lord. Whatever you believe, 1 out of 1 of us dies and so be prepared for this reality but not just for eternal reasons but to live a full and impactful life today! Know HIM today and be prepared!!

Prayers and Praises for marriages, kids, injured and Clark Kent’s new baby and Olaf’s pregnancy.

Thanks for Q Double D and your awesome leadership!

Cake Boss

So you think you can Q?  Great – as a peer-led group, F3 can’t survive without pax stepping up to lead workouts.  Yet, as we know, F3 is about more than just the 1st F.  So what is the path from your VQ to becoming a “male community leader” which F3’s mission aims to create?  Starting Tuesday September 20th, Block Party will focus on helping the pax to build that bridge.

Block Party was the first weekday workout at The Fort, named after a pile of cinder blocks that were placed in the weeds at WEP, only to disappear within a few weeks.  Fortunately, that did not mean the end of the pain.  Now as we embark on the beginning of Year 5 at The Fort, Block Party is being reborn under the concept of “building blocks.”  The objective each week will be to instill a leadership lesson in the pax along with a slobber knocker of a workout.  Here is what to expect:

What Block Party will NOT be:
1.  Lots of standing around and discussing the Ps and Qs of counting, form, etc.
2.  A moderate workout
3.  Celebrity Q forum

What Block Party will be:
1.  A full on F3 boot camp workout (maybe even an intense one)
2.  A place where current, up-and-coming and aspiring leaders will be fed so they can feed the pax
3.  Open to all pax, including FNGs & Kotters, and especially newly minted Qs

Each week will feature a HIM with deep experience in the 1st F who will Q and share a lesson or two in one of the 3Fs.  At times, a developing Q will be part of the mix.  Regardless of who is out front at any moment on any particular day, #ISI will be operating in full force.  You will sweat.  You will think.  You will grow.

SYITG

YHC was privileged to Q for the 2nd time in 2 days in The Fort and the greeting from Birdcage made me think yesterday was a decent workout, so I hope this one didn’t disappoint!

We circled up for COP in the parking lot and went through the old standards to get loosened up before grabbing a couple of cinder blocks from the truck.

We lined up for an indian run, with the front two PAX carrying the blocks. When the last guy made it to the front he took the block from the gent he took the lead from with the former 2nd guy passing up, keeping the blocks in the capable hands of the front to pax for the entire run.

We wrapped around the park, stopping at every drill bit (mile marker) for a pyramid of exercises. They were:

• 5 burpees
• 5 burpees, 10 monkey humpers
• 5 burpees, 10 monkey humpers, 15 merkins
• 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises
• 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats
• 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps
• 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats
• 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats, 20 calf raises, 15 merkins
• 5 burpees, 10 monkey humpers, 15 merkins, 20 calf raises, 25 squats, 30 overhead claps, 25 squats, 20 calf raises, 15 merkins, 10 monkey humpers, 5 burpees

For a total of:

• 55 burpees, 100 merkins, 150 calf raises, 200 squats, & 250 overhead claps

With the few minutes left we circled back up for 20 IC Moroccan, then as I was debating on what to call next Birdcage threw out the request for more Moroccan night clubs. After 10 more IC we counted off and ended this workout.

Again, appreciate the chance to meet new PAX – see some old friends & have others suffer from #exercisemouth and fartsack!

-Catfish, out!

Repeat hooked it up and ran us through a quick stretch.  From there we rolled through 3 circuits:

#1 – First stop, the playground in the center of Walter Elisha.  Partnered up & ran through 4 rounds of the following:

• Partner pull-up resist – 10 pull-ups where you hold at the top and your partner pulls you down.  He’s your best friend one minute as the assisted pull-up comes into play after about 3 reps, but then your worst enemy as you hold at the top and he tears you down.
• Explosive merkin w/ clap at the top as your partner runs the perimeter then switch

#2 – Every minute on the minute (EMOM) across the street in the parking lot:  8 burps, 10 single leg mtn climbers each leg, 8 burps, 30 LBCs, 10 burps, 30 squats, 8 burps, 30 LBCs, 8 burps, 10 single leg mtn climbers each leg

#3 – Next parking lot over:  merkin/diamond tri pyramid set (10 merkin, 9 diamond tri, 8 merk, 7 diamond, you get the point, down to 1), broad jump down the parking lot, Freddie Mercury slow 10/fast 10/slow 10/fast 10, bear crawl back and end w/ the same pyramid set.

CTO, Java then nailed an awesome prayer to close us out (requests included my buddy’s fight w/ stage 4 colon cancer and Deacon’s friend fighting alcoholism).  Appreciate you Repeat for giving me a shot at leading the group.  Until next time.

– ChaChing