Seven men met at Fort Mill High School (with the Q coming in hot) on a perfect December morning and got back on the horse after the holiday indulgences. Here is what they did.
The Thang:
After a quick disclaimer, the pax did a light jog to the band parking lot and circled up for COP:
All in cadence: SSH x 25, windmill x 15, Imperial walker x 20, merkin x 10, squat x 20.
Mosey over the lighted grass field for Tabata. 8 exercises, 8 sets each, 20 secs work and 10 secs rest each set. The exercises were:
Carolina Dry Dock
Freddie Mercury
Squats
Mountain Climbers
Flutters
Jumping Lunges
Merkins
Burpees
End with the body destroyer for 90 seconds.
COT
Moleskin
Man, I love winter. Growing up in NE Ohio, winter was OK until about mid-January and then I was done with it. Here in the south, it’s just the opposite. I can’t wait for the fall and winter after so many months of heat and humidity. For me, F3 is the best in the cold weather. A lot of guys avoid posting when it gets cold out, but they are missing out. Once you get warmed up, that brisk air feels soooo good.
I’ve done this workout a few times now and really like it because it’s easy to plan and can be done anywhere. You can also vary the difficulty depending on what exercises you do, and in what order you do them. We had a motivated group who went after it today and still had enough energy for good mumble chatter. It was a pleasure to lead them as always.
Announcements: Qsource coming to the Fort. Read your newsletter for the details.
We prayed for those struggling during the holiday season, safe travel for everyone, and for patience at home.
Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month. These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.
Do you accept the challenge? Do you want to get better?
I will set the next month exercise and reps the week before to keep you on your toes
15 Pax fought off the fartsack and posted to Laces In on this chilly morning. Seeing 28 degrees is just under my over 30 degrees no tights rule, Tclaps to Stang and Senator Tressel rolling with shorts. #RealMen I wanted to keep moving this morning to keep everyone warm. This is one of my favorite workouts and was excited to bring it back from the vault. Here is what we did:
Warm Up: Run lap around student parking lot. COP coming back to stadium which included, SSH, Imperial walkers, Windmills, Peter Parkers, Merkins to Squats.
Main Course: Mosey to hill leaving school. 10 cones. Perform exercise at first cone then run hill. Perform exercise at first cone then second cone, run hill. Perform exercise at first cone then second then third, run hill. So forth and so on.
10 Burpees
20 Merkins
20 Mtn Climbers (Double count, like you have to ask)
20 Carolina Dry Docks
20 Flutter kicks
10 Lunges (each leg)
15 Jump Squats
20 Freddie Mercuries
20 Dips
20 Monkey Humpers
Appreciate all the pax telling me how much they were enjoying the workout everytime we started a new lap. We made it to around Dips. Bandcamp was king for the morning and made it to the last round. We had a great group today and appreciate the support. Without these guys pushing me, I would have been in my comfy, warm bed this morning. Thanks for the push and accountability. Aye
Prayers for Rock Thrill’s Mother, Stang’s house, Bonsai’s child care, Bandcamps co worker with cancer.
Until next time, (Which might be a while considering how bad I am at writing these things!)
Life is not always how we thought nor visioned it would be. There are a lot of personal experiences YHC could pull from, but as I reflect back to our COT, who would have thought that we would have another mass shooting at a concert – less than 2 weeks after Pittsburgh’s??
*jump ahead to COT* As we circled up and voiced our praises and prayers (which I will list at the end), I mentioned the need to continue to pray for Pittsburgh and the need for all people – no matter what color, race, or religion – to just get along when one of the PAX mentioned that there was another mass shooting the night before. My heart sank. How? Why?
It doesn’t make sense. As I sat in my aunt & uncle’s house in Pittsburgh 2 Saturday’s ago watching the local coverage of the synagogue mass shooting, seeing my aunt’s face of shock, crying, confusion, I began to realize that we may never have it the way we vision. Forgive me for harping on this, but as some know, my extended family in Pittsburgh are Jewish. It was the most surreal experience knowing that my cousin and her husband live in Squirrel Hill, 3 blocks from the synagogue (luckily that was not their synagogue) and seeing the devastation. Unfortunately, for my cousin’s husband, unfortunate news arrived late Saturday night as 2 of the deceased were extended family members of his. Sunday, they televised a local memorial service where they had clergy from all religions speak. The message: we are all one community. This, this is the vision our GOD has for us all, not what we thought we needed, bought, nor material stuff we have, but to be true good stewards of our neighbors – Love one another. Forget color, race or religion, we are all one in this community and the vision for us all should be to make peace with everyone, live in a world without hate, terror, wrongful deaths….etc….
Now that I vented (my apologies), the morning started with a nice crisp cool morning. As PAX rolled in, all eyes turned to one of the last cars pulling in; a white Accord blasting hip-hop music, the driver head bobbing to the beat (thanks for the entertainment mixxmaster Flat Tire). This definitely got the PAX fired up. Plus 2 PAX were stupid or courageous (not sure which) to don rucks. After posting in Pittsburgh 2 weeks ago at the Point State Park AO, the Q that morning broke out a WO from one of our local AOs in Lake Norman – Sharknato. Ever since then, I thought, wow this would be a good one to lead next time I Q.
So after a mossy to the band field, we circled up and did COP. Yes YHC lead off with SSH’s, so I can now omit that from any future Qs. Each PAX would do 20 merkins & run a lap around the field, 20 squats & run the lap, 20 LBCs & run the lap, and 20 V ups & run the lap. Once that cycle was done, rinse and repeat until time for COT. Halfway through the AO, Pusher did a smart audible and relocated to the student parking lot since FMHS band members started to pull in to load up for their trip to Indy for the marching band nationals. We ended 5 mins early to do 5 minutes of mary.
COT prayers: Sir Topham Hat’s brother in-law who is a member of the Pittsburgh SWAT and was one of the first responder’s who had to witness the situation first hand, Frat Boy’s daughter in her upcoming cheer leading competition, MOAB’s need for children’s clothing for their 2 foster kids, and all the rest that I seem to have forgotten – sorry.
Thanks for the opportunity to lead this awesome group of #HIM
As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.
It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.
So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.
I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.
Let a simple act of kindness put a smile on a little fighters face.
Circle up with runners and hit up the announcements
10/27 – Fastest 5k & F3 Soccer
12/1 – Fort Christmas Party
Prayers for Jwow travel and Double D nephew/family.
Spoke about all the hours in the day and if we are filling our heads with trash, trash will come out. It is in the form of negative outlook, pessimism, depression. Instead fill yourself with encouraging positive productive things and don’t feed off of the culture…..it only lies to us which leads to disappointment. Connect with Sky Q often and find out his plan for you and how to navigate this crazy life!!
I heard the rain from Hurricane Michael pounding my windows right before the alarm clock went off. If it weren’t for Lil E and the Pax, I would have fartsacked. The Pax in attendance were actually looking forward to the storm. We stood against the rain and got stronger.
We live in a hero-centered society. More attention and accolades are focused on the player verse the team, the “I” and “me” instead of we. At times, people who show humility are perceived as weak.
So why should we remain humble?
The answer is because God can do more with a humble heart.
A man who lacks humility tends to be arrogant with a heart that’s hard as rock. How can God plant seeds on their hard soil?
A man with with a humble heart tend to grateful for with an open mind and heart. God can plant many seeds that bear fruit with their soft soil.
James 4:10 ~ Humble yourselves before the Lord, and he will lift you up.
Mosey up Munn Street to the other side of the school.
A few warm up exercises in the parking lot.
Partner up for accountability and run the LARGE half circle stopping three times to do 10 burpees, 20 merkins, 40 lbcs at each stop.
The complaining..errr…mumblechatter started.
Nice soft grass was found on the lacrosse field along with 2 tires. Two groups lined up. One line ran carrying the smaller tire while the other line rolled the tractor tire the length of the field. The remaining Pax did a series of exercises until their turn.
Complaining.
A nice lil mosey o a wall for some sits and BTTW.
Another run and then 150 calf raises (50 regular/50 toes in/50 toes out)
Lots of complaining.
Ran back to COT for a quick round of Mary.
The End.
My message was short but hopefully is remembered when life happens – there is opportunity in change. Look for the good side and embrace what that can mean for you.
As always an honor to lead the men of The Fort, esp on the day we honored Dark Visor who passed away yesterday in Alpharetta at a workout.
It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.