Four pax overcame late evenings of fireworks and festivities to post to what must be the warmest morning this year – 81 degrees and 150% humidity. Quite oppressive, but we pushed through.

Disclaimer was issued and pax set off on a 4 man indian run, which turned to a 3 man indian run and moseyer, then just a 4 man mosey. We circled WEP clockwise, then headed for the credit union parking lot. 7 minutes and the sweat was already pouring.

Warmup-O-Rama

• SSH x20 (IC)
• Mountain Climbers x20 (IC)
• Plack Jacks x15 (IC)
• Crab Jacks x15 (IC)
• Low Slow Squats x15 (IC)
• SSH x20 (IC)

The last warm-up exercises was almost a Side Saddle Cellphone Smash, as High-Hat seemed to come precariously close to stomping his grounded cell phone on the 1 and 3 counts. He assured us he was in full control.

Mosey to parking lot entrance below Hobo’s and partner up.

The Thang
Partner 1 runs lap around building/shops to which Hobo’s is attached (behind shops up to 160, 2 rights, then down main street to parking lot entrance).

Partner 2 hits the 5-stop circuit, which was:

– 5+n Burpees
– 10+n Crab Jacks
– 10+n Morning Woods
– 15+n LBCs
– 15+n Dips

“n” is the total number of laps completed by the pair

Flapjack. If running partner finished early, he joined his partner in completing the circuits.

For this workout, 4 laps were completed by each team.

Mosey to bottom of Main Street for work on steps near grist mill stone. Partner wheelbarrows up the steps (both sets of stairs). Flapjack.

Nearly at time, so mosey back COT. Pax were disappointed we didn’t have time for the last exercise of backwards bear crawls up the stairs before heading back to COT. Next time, my friends.

Naked Moleskin
Always great sweating it out with F3 brothers in this great country that provides freedoms few of us will ever fully appreciate.
Prayers requested for High-Hat’s M and family as she learns more about possible medical procedures she’ll need to have done. T-claps to Figaro and his M for 13 years of marriage today.

Honored to serve,
-old bay

Disclaimer

Long discussion on why the day after a #Murph is #SORE…more disclaimer…more discussion…you get the idea.

Quick mosey to Harris Street Church parking lot

Long dynamic warm-up series to include all of my favorites…toy soldiers and walking lunges felt the worst

Ran some “11” across the parking lot with Seal Jacks, LBC, Carolina Dry-Docks, and Flying Squirrels #crowdpleaser #sorrynotsorry 1+2+3+4+5+6+7+8+9+10+11=66reps

Quick mosey to COT

Broga cool down and military stretches #yourwelcome #happyending

Prayer and praise and BOM

Naked Man Moleskine:

#therapy = I unpacked my issues on a recent Bible study with @CakeBoss and so this morning we had several sermons on: Are you a thermostat or a thermometer?

I have been struggling with this question since and realize that when I am “the man” and should be settling the tone of the room, I sometimes fail and turn back into a thermometer and reflect the feeling of the room rather then setting the tone. We as #HIM need to hold our self to the higher standard and be the thermostat in our family, our church, our employment, and at F3…here is a clip of part of the sermon 
http://www.christianpost.com/news/be-a-thermostat-50297/

Be a better man today than you were yesterday, find me at a workout as I would love to discuss this topic with you,

AYE!

CSPAN

5 men brought it for the #22Kill awareness campaign
All exercises consisted of 22 reps.

Warm Up
22 Merkins
Mosey – Mtn Climbers
Hi Knees – Peter Parkers
Butt Kickers – Parker Peters
Toy Soldiers – Plank Jacks

COP
SSH – Merkins – LBC
IW – Diamonds – Hello Dolly
Windmills – Wide Arm – Rosa Lita
Lunges – Release Merkins – Flutter Kicks
Slow Squat – CDD – Fred mercury

The Hill – 22’s
Monkey Humpers – at bottome
Lunge Walk up
Bombjacks – top
Reverse Bear crawl down

Mosey to COT
Several prayers and praises for a small group.
Always an honor to lead and see everyone’s commitment. Not shortcuts taken today.

Cornhole, Out

Block Party definitely feels like home to YHC. I don’t care what it smells like there sometimes, it’s a great AO with lots of options. On this Tuesday morning, 10 pax gathered to tease out some pain to break us down and make us stronger.

= Warm-up =
Mosey to the chained-off parking lot next to the Springs building for COP:

• SSH – x30
• Cherry Pickers – x10
• Imperial Walkers – x15
• Mountain Climbers – x20
• Plank Jacks – x20
• Squats – x15

Mosey to wooded courtyard area near other Springs building for some work with a knee-high wall.

• Box Jumps – x15
• Step-up // Knee-up – x15 each leg
• Dips – x15
• Derkins – x15

Repeato but only 5 reps for the second round.

Mosey to the steep hill on the west side of WEP. Before starting the next exercise, YHC talked about one aspect of the theme of the month: marriage. The “message” was a rerun from Alcatraz this past Saturday, and Jiffy was gracious to hear it again. Check out that backblast’s nake moleskin for the meat of it.

= Suicide Circuits =
Pax asked to partner up, size doesn’t matter.
The overall movements of this exercise is similar to a suicide where pax start at cone #1, go to cone #2, then back to #1, then to #3 and back to #1, etc. Total of 5 cones, but there are a few modifications to up the pain level.

• Each time the pax depart from cone #1, they must do 5 burpees
• Each time the pax reach (or pass) a cone as they travel away from cone #1, they must do the exercise on the cone. For example, if they are on their way to Cone 3, they must stop at Cone 2 and do that exercise (again).
• Traveling away from Cone 1, they pax should run. Traveling back toward Cone 1, pax must do the moving exercise written on the cone (like bear crawls) instead of running.
• Each team of pax must stay together. Some of the moving exercises involved partners.

For this exercise, there were 5 cones, where cone #1 was at the bottom of the steep hill. Remember, 5 burpees to start, and for each return back to Cone #1. The rest of the cones were labeled as follows:

Cone 2 – Mountain Climbers x20 w/ Crab Walks as return exercise
Cone 3 – Russian Twists x20 w/ Bear Crawls as return exercise
Cone 4 – Merkins x20 w/ Partner 1 Wheelbarrow as return exercise
Cone 5 – Plank Jacks x20 w/ Partner 2 Wheelbarrow as return exercise

For this workout, another set of cones were set up as follows, but we didn’t have time to do them in normal suicide fashion. So, we just hit them each once.

Cone 2 – Slow Sumo Squats x20 w/ Crab Walks as return exercise
Cone 3 – Plank Punches x20 w/ Bear Crawls as return exercise
Cone 4 – Hello Dollies x20 w/ Partner 2 Wheelbarrow as return exercise
Cone 5 – Dry Docks x20 w/ Partner 1 Wheelbarrow as return exercise

Times up! Back to COT

Thanks to Repeat for allowing me the opportunity to Q, and to the Pax for their hard work and encouragement. Special shout-out to Deadbolt from Raleigh for posting on the road.

15 of my finest brothers arrived at Home Base for The Fort, Block Party. Back in October 2012 I showed up here alone at 0510 and met some men that I can say are some of my best friends today. They even posted this very morning. Amazing to see where we have come in The Fort and all the men, AOs and expansion over the last 4 years. So humbling to be part of it and honored to participate and know many of you.

Block Party is a traditional workout and some of the best exercise moves we do today started at Block Party. So I wanted to stick to tradition and make the pain come alive!!

The Thang:

Mosey up the path to find a piece of grass that did not have too much funk on it from the strawberry festival. Red Banjo approved area was found (Banjo was not even there) and COP began

SSHs, Squats, Imperial Walkers, Windmills

22 Merkins in effort to get awareness out about the veteran suicide rate. Look it up and help with this cause.

Mosey to Corner, Karaoke, jog, Karaoke, jog, Buttkickers, high knees, Sprint to top of parking lot at WEP. Find a Partner mosey to back of YHC’s truck and pick up Coupon

So being at Block Party you got to have blocks…..and its been so long since I been to Block Party I missed doing Drill Bits. So Six stations, carrying Coupon with Partner two times around

1. 10 Inch Worm Merkins & 10 Apollo Ono’s
2. 15 Ski Hops
3. 10 Carolina Dry Docks
4. 15 Lunge Hops
5. 10 Peter Parkers
6. 15 Mountain Climbers

YHC continuing on the theme of the month of marriage. I mentioned to the PAX that we all fall into the trap of what Disney sells us that marriage is Happily Ever After. However the truth is marriage is Happily EVEN after!! After all the hard work and serving each other and dying to self and putting the other first, then Happily EVEN after occurs. In asking the PAX if anyone has had not so good days in their marriage, all hands went up. This is not by Sky Q design, however he sent his son on a rescue mission. His son carried a coupon and even hung and died on it for all of us……regardless of where you are on your faith walk….he did this for you. Marriage is like carrying that coupon….uphill sometimes. We are called to do it, but we also have Sky Q to help us to the finish line. Carry that coupon my brothers and go to Sky Q when it gets heavy and he will help carry it with you.

One last time up Stairway to Heaven with a stop at each light pole carrying our coupon.

1. 10 Inch Worm Merkins & 10 Apollo Ono’s
2. 15 Ski Hops
3. 10 Carolina Dry Docks
4. 15 Lunge Hops
5. 10 Peter Parkers
6. 15 Mountain Climbers

Great PAX out there! Thank you Repeat for the opportunity to lead and I love Block Party!!

Encourage each other as this life is not easy and without the PAX and my savior I don’t know how I would do it.

Cake Boss Out!!

10 men made the commitment to wake up early, post, and push themselves and their fellow F3 brothers this AM. They wanted a beat down and hopefully this delivered.  After a brief disclaimer, we were off. Here’s what we did:

THE THANG

Counter clockwise mosey along the jogging path about half way around. Circle up in the infield.  All exercises in cadence:

SSH (25), Imperial Walkers (20), Cherry pickers (12), Moroccan NC (20), Mountain Climbers (20), plank series, merkins (20)

Back to the jogging path to complete the full circle back to the start. Head to the base of the grass hill nicely illuminated with a row of streetlights.

At first light, 10 squats. At second light, 10 merkins.  At third light, 10 bombjacks.  At fourth light, put all three together and do 10 burpees.  Continue up hill to complete 2 sets.

Once the six was gathered, head back down the hill alternating 20 SSH, 20 squats, and 20 LBC.  3 sets total.

At this point we were warmed up pretty good so I asked newcomer Thumb Drive to give me a 10 count.  His eyes got big and he responded “what do I do?”  After a quick tutorial, he nailed it perfectly.  Love seeing new PAX!  Welcome to your third workout brother!  It doesn’t get easier but you will get better and stronger.

Mosey back around the path to the playground. Partner up with a gentleman of like proportions (size always maters).

Partner 1 jogs the perimeter while P2 does pullups.  Rotate and then sets of dips and derkins.

Gather the group in the field next to the playground for the next round of partner assisted exercises.

Partner assisted (by means of their back) dips and derkins, then big boy sit-ups, and leg lifts.

Quick look at the time, 8 minutes to go!

Speedy round of Mucho ChestO.

10 single count regular merkins, wide arm, diamond, stagger left, and stagger right.

Just enough time left to mosey to the edge of the parking lot for 4 minutes of Mary.

Flutter kick (20), Freddy Mercury (20), Hello Dolly (20) and Russian Twist (20)

COT

I had to get on the road so Repeat led count off and name-o-rama.

Announcements

Read the Newsletter! We have a lot of great events coming up you would do well to engage in.  With F3, you get out what you put in AND WAY MORE.  Get involved.  Push yourself.  Sign up for a CSAUP.  Go to group lunches.  Go to 2^nd F events.  Check out Crossroads or a Chicken-N-Wisdom near you.  We need guys in our life to push us, encourage us, and hold us accountable.  And believe me; you will never meet a better group of men than the PAX of The Fort

Repeat (and Chaser who I subbed for), thanks for the opportunity to Q. Humbled and honored to be a part!

Flat Tire