Eccentric ( slow ) Burpee Breakdown at the Pantheon

  • QIC: Bear Grylls
  • When: 11/23/2016
  • Pax: Jekyll, Senator Tressel, Flat Tire, Atticus, Falcon Crest, Fish Stix, Shark Bait, Stang
  • Posted In: Pantheon, The Fort

8 Men and a 2.0 gathered for a slow and burning workout featuring the burpee…in deconstructed fashion.  We alternated the circle of power with the burpee deconstruction on the frozen soccer field.

The Thang:

We broke the burpee down into three exercises in stations followed by a fourth with the full movement. There were two rounds, 5 reps around, then 10 reps around at each station.  All stations were completed in a slow 5 count ( eccentric ) down motion.

The Thang 2:

After each burpee session, we gathered for a circle power super-setting high knees with 5 bombjacks supersetted around the circle, then box cutters with 5 peter parker merkins and finally honeymooners with 5 alternate mountain climbers.

For good measure, we added bear crawl suicides with side plank walk back.

Announcements – F3 Christmas Party, Thanksgiving posts, Baxter 5k.

Prayers for the Peck Family, Law Enforcement, holiday travelers, and Bullwinkle ( Shawn Harris ) and his hand surgery.

TClap |
0

Ask not for whom the Year tolls- It tolls for thee

  • QIC: Short Sale
  • When: 11/16/16
  • Pax: CSPAN, Hasselhoff, Falcon Crest, Senator Tressel, Jekyl, LongShanks, Trucker, The Prodigy, Pigeon, Short Sale
  • Posted In: Pantheon

The morning dawned chilly but clear as I approached Pantheon on the first anniversary of my intro to F3. Alas my “sponsors” Howitzer and Bing would not be present due to having moved (Howitzer) and injury (Bing). Fish Sticks, who also had a hand in getting me to try the Daily Red Pill, was strangely absent. Probably busy plotting his next Alcatraz beat-down. Alas, they were all with me in spirit. I recalled my first time posting as an FNG and today brought a similar mixture of anxiety and excitement. But, this time I had Q-drenaline on my side.

Very gratified to see a few cars rolling in including the distinctive Jeep of our very own Q of Serve, CSPAN. Pleasantries were exchanged, Trucker’s home brew was discussed and the disclaimer was disclaimed. And away we went.

Warm-up lap around the “small” circle: Butt Kickers, High Knees, Karaoke and Power Skips (I’ve been reading a few of WorldWide Leader’s backblasts lately). Doubt that my Power skip form was any good.

COP: all in cadence

  • SSH x 25
  • Moroccan Night Clubs x 20
  • Merkins x 10
  • Squats x 25
  • Diamond Merkins x 10
  • IW x 20
  • Wide-arm Merkins x 10 (Q was almost smoked)
  • Hillbilly Walkers x 20

Quick Note on the monthly theme of Margin: asked the Pax to think about how much time each week they devote to the Most Important Things in Life.

The Thang:

Mosey behind the school to Basketball Court for Suicides (at 50%, 75%, 100%) and Bobby Hurleys, At that point, Jekyl asked in a very loud voice “did anyone see what happened to Duke did last night? (they lost) And, then, in a gleeful voice,  “And did y’all see how the Tar Heels did?” (they won). Mumble grumble from the Duke fans followed. Repeat the Suicide progression (crowd pleaser).

Mosey to Playground in back for some Dora. Partner up and knock out 65 Swing Crunches, 100 LBCs, 200 Squats with your partner. 365 in total in honor of my 1-year F3-versary.

Mosey to the kindergarten playground or, as Trucker put it, taking “the long way around the school”. Once there, we did 10 Burpees OYO for the benefit of Longshanks, king of The Burpees. (It’s not a workout without Burpess, right?) Next, grab a spot along the picnic tables for 30 step-ups (each leg) and 30 dips. Rinse and repeat, but just do 10 & 20 this time.

Mosey back to the front of the school and grab a spot on the wall. People’s Chair series where each Pax jumps out of line, does 5 squats (preferably quickly) and returns so the next man can do the same. A small mutiny erupted when our 2 “hate hate”s (Pigeon and The Prodigy) took their sweet time executing their squats and returning to the line. Remind me to split up the Millennials next time. The disturbance was quelled and we moved onto a nice, easy 20-count BTTW.  Now, being sufficiently smoked and nearing the end of my weinke, YHC decided to end with a few minutes of Mary, Pax choice.

Mosey back to the cars and get on your six. Throw it to Longshanks who called out some Dying Cockroaches (in cadence). Next, Jekyl led us through some Rosalitas (in cadence). Sensing that we may have gone overtime, lacking a timepiece to confirm that and running out of steam, YHC quickly audibled to another 10 Burpess OYO for the Pax while I grabbed my phone. Turns out, we had gone into 4 minutes of overtime. No one felt shortchanged.

COT:

  • Announcements
  • Praises to Howitzer, Bing and Fish Sticks for their EH skills
  • Prayers for families, injured Pax, our country, our state and our nation
  • Final thought on Margin: DO say NO to good things so you can say YES to great things and Don’t try to build Margin in your life by doing other things faster
  • Call to each Pax to find that friend, brother, co-worker or acquaintance who could benefit from trying F3. We know that they are out there, so do what you can to get them to post.

Naked Man Moleskin:

YHC also shared some of my personal history during COT. In November 2015, I was in a tough spot. There were some toxic forces brewing at my place of employment that were eating me up and dominating my every waking thought. I was neglecting my duties as a husband and as a dad.  I desperately needed to find a way to get stronger mentally and physically. Now, Howitzer, Bing and Fish Sticks didn’t know of my desperation at the time, but they each had a hand in leading me out of that dark place by continuing to talk up F3. Color me grateful.

I’ve retained some vivid memories from that first Post at Pantheon-seemingly hundreds of Bear Crawls up that infernal hill, cursing the Q at the time under my breath (think it was Double D) and my head starting to spin as I tried to catch my breath doing step ups on a 4 foot wall. However, i also remember how CSPAN, in true weasel shaker mode, came along side me and encouraged me to just try a little bit harder. When it came time for Name-O-Rama and I was christened with “Short Sale”, well, let’s just say it wasn’t my first or second choice. But, it’s grown on me and I am proud to be a member of this brotherhood. Looking forward to the years ahead and sharpening iron alongside my fellow leaders.

Truly humbled and honored to serve. Thanks Fish Sticks for the opportunity.

Short Sale signing off

 

TClap |
0

Post Election Blues? Choose F3

  • QIC: Fishsticks
  • When: 11/09/16
  • Pax: Knuckleball, Senator Tressel, Fishsticks
  • Posted In: Pantheon

Late night election excitement, disappointment with the results, or just something better to do at 5am in the morning.  These may be reasons for the low voter turnout at Pantheon this morning.  No worries..we had men ready to exercise.

After a quick disclaimer, we took a lap around the carpool circle. We stopped at the flag and said the pledge of allegiance as a reminder of how important our leadership is needed not only for our country as a whole, but also for our local communities and family.

Warm-up

SSH (x25)

Imperial Walker (x20)

Windmill (x15)

Merkins (x10)

LBCs (x20)

We moseyed to the back of the school for two sets of swing set leg crunches and merkins. Next, we took a short stroll over to the basketball court for the following exercises:

Lunge walk to half court, calf raises, lunge walk to far side of court, calf raises, and return to starting point.  Next we replaced the calf raises and squats.  The last round was a combination of inch worms and Carolina dry docks.  We finished off with some ab work (LBCs, Flutter kicks, and the protractor).

Cool down lap around the carpool circle back to COT.

 

Prayers

Senator Tressel –  brother in law’s health

Knuckleball’s coworker – death in the family

Leadership of the nation and local communities

TClap |
0

Panting at Pantheon

  • QIC: Short Sale
  • When: 10/19/16
  • Pax: Senator Tressel, Jekyll, Bullwinkle, Pigeon, Sputnik, On The Rocks, Fish Sticks, Short Sale
  • Posted In: Pantheon

Beautiful fall morning dawned at The Pantheon. First “solo” Q for YHC. The Senator rolled in hot, but just in time for the truncated Disclaimer. And off we went.

Thang:

Warm-up lap around the small traffic circle-butt kickers, high knees, karaoke

Circle the flag and start the day with The Pledge to our nation’s flag. Then, COP:

  • Windmills (really Abe Vigodas)
  • SSH
  • Squats
  • Moroccan Night Clubs
  • IWs
  • Strectch Right Leg over Left/Flapjack
  • 10 Burpees OYO

Mosey on over to the Ampitheater, a great aspect of the Pantheon. Jacob’s Ladder (x10).

  1. Round One-Bomb Jacks at the top, Cherkins (AKA Cheesehead Merkins) at the bottom. I spent some time in the Exicon finding some suitable options.
  2. Round Two- Squats at the top, LBCs at the bottom

Mosey to the front wall of the school for more fun

  • Peoples Chair, each pax in the line does 5 Bomb Jacks
  • BTTW (real crowd pleaser) while each pax does 5 squats
  • Al Gore while each pax does 5 merkins

Indian Merkin run around the small traffic circle, each pax hops out of line and does 5 Merkins. Catches the back of the line and yells “drop” to signal front of the line. Then, stroll to the field for one last round of fun- a visit by Jack Webb. We only made it to 8s before the lights went on signaling the end of the fun. on to COT.

Announcements- Invergence on 10/28, Forging on 11/19.

Prayers for Senator’s mom, Joanne and Bullwinkle’s brother, Steve.

NMM:

The possibilities for adventure are endless at the AO. Was almost paralyzed whilst I analyzed the Weinke over and over. So honored to lead this group of men, especially my 2.1, Pigeon. Lots of encouragement amongst the group as we worked to sharpen each other. Had other words to share about Mercy, but fatigue caused my memory to falter. Thanks to Fish Sticks for the opportunity.

Short Sale out.

TClap |
0

Non Leg Day, Always a Crowd Pleaser

  • QIC: Cornhole
  • When: 10/12/16
  • Pax: Knuckle Ball, Sputnik, Gears, Fish Sticks, Trucker, Crash, Senator
  • Posted In: Pantheon

When the special request came for a leg easy workout, you know I had to accommodate it.
After safety announcement and throwing said person under the bus for the special request we were off.

Mosey around large car lane. Never heard so much enthusiasm for Butt kickers and high knees so they were extended. Maybe to the point of being readiculas. Added side suffles to get us back to the field entrance.

Circle up Warm-up
50-SSH, 20-Squat,10-Wind, 15-Merkins, 50-Moroccans, 20-IW, 20-LBC, 20-Mtn, 10-3 Merkin Burpees

The Thang – Movements across the field
Walking Lunge Squats (can’t completely ignore the legs) – 10 Release Merkins
Wheel barrow – 10 Diamond Merkins
Bear crawl – 1- Wide Arm Merkins
Crab walk Half Way across, jog to end – 10 Ranger Merkins

Moved to Parking lot for the arm part of the workout. Wet grass created discomfort for a few. Pavement is making us soft.
10-CDD, 10-Plank Punches, 10 Merkins, 10 CT Plank, 10 Ct Hold 6″, Break (Q was smoked),
Superman, parachute, 10 Ct Hold 6″,10 CT Plank, 5-Merkins, 7-CDDs

Finished with PAX called Mary Exercises

Announcements
Forging, Soccer Tournament, Christmas Party, 28th Eternal Convergence

Prayers
Trucker – Men’s Trip – ability to shine a light on the group
Senator – Mom Tumor 80 Joann
Crash – Country

Incredible pleasure to lead such a great group of men. The amount of commitment to push through says so much and everyone set the standard always humbles me. Next time I’m doing leg day!

Cornhole Out!

TClap |
0

FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

==============================================================================

10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

==============================================================================

10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

==============================================================================

10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

==============================================================================
10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

TClap |
0

Short Circuit Exploration

  • QIC: Tchaser
  • When: 09/21/16
  • Pax: Short Sale, Bullwinkle, Nuke
  • Posted In: Pantheon

4 men took on the Pantheon this morning with YHC at the helm. Numbers were lost in the battle of age v. beauty as CSPAN had a large contingent at The Coop but this group of men at Pantheon got it done this morning! There was not a lot of time for chit chat as we went to work and stayed at work until the clock struck 6:00. Originally, YHC had a rinse and repeat circuit that was intended to invoke the spillage of Merlot for any Pax that pushed themselves to the limit. The Weinke actually reads: “Rinse and repeat until you puke.” But given the number of Pax in attendance, an OMAHA was called so that we might revel in the fellowship and enjoy the pain together.

Warm-up mosey with high knees, butt kickers, reverse run and shuffles left and right. Circle (square?) up for WM, IW and Moroccan nightclubs. Mosey to front of school. YHC decided to run the original circuit one rotation and then do a little exploring off-campus. The original circuit went like this:

Station 1: Front of school – 20 Merkins, 20 Squats, 20 LBCs (originally planned as AMRAP but modified to IC)

Station 2: Top of Crop-off Circle by Gold Hill Road – 20 Wide-arm Merkins, 20 Lunges, 20 Dips (originally planned as AMRAP but modified to IC)

Station 3: Base of Amphitheater – Bear crawl to top, 5 burpees, run down R&R x5 (AMRAP)

After the initial circuit, we moseyed off campus to a nearby playground for: 20 swing crunches, 10 pull-ups, 20 swing crunches, 10 pull-ups, 20 (each leg) step ups onto a bench, then a round of People’s Donkey Ballz.

Mosey back to campus for some light-pole work: 20 squats, 20 lunges, 20 4-count Apolo Ohno, 10 diamond merkins, then to the curb for 10 rounds of rolling thunder.

The weather was perfect and so was the company this morning. All Pax attacked the workout and did not cheat themselves this morning.

COT with the usual announcements and some special prayer requests and praises that were lifted up. Thanks for sharing the gloom with me men – I look forward to the next opportunity to lead!

TClap |
0

Sally and the Backward Bear/Crab

  • QIC: Decibel
  • When: 09/14/2016
  • Pax: Fish Sticks, Bonzai and Nuclear (FNG)
  • Posted In: Pantheon

Four men were brave enough to show up to Pantheon for a workout that will grow hair on their chest.

The Thang

Mosey aroung parking lot.

Circle Up:  Imperial Walker x20, Mountain Climbers x20, Windmill x15, Peter Parkers x20, Parker Peters x20,

Mosey over for a little Sally:

Sally for Merkins, Sally for Squats and Sally for dips:  That is a lot of Sally but these men dominated.

Split into two groups of two:  One group runs to the stop sign and back while other group does the exercise:  Squats, LBC, Reverse lunge and Hello Dolly.

Mosey to hill at the outdoor theatre:

Bear Crawl up:  20 calf raises and then run down, Backward Bear Crawl up:  20 calf raises and then run down, Crab Walk up: 20 LBC and then run down, Backward Crab Walk up: 20 LBC and then run down.

Thank you for the oppurtunity to lead.  It was great to meet FNG Nuclear (Nuke) and to see Bonzai again.

TClap |
0

Talkative Tabata

  • QIC: Tchaser
  • When: 09/07/16
  • Pax: Funhouse, Trucker, Package
  • Posted In: Pantheon

YHC on Q this perfect morning but the usual Pantheon crowd was severely diminished as a result of the #P200 taper (and probably better Qs elsewhere but I’m sticking to the taper excuse). So, as 5:15 rolled around we had a fearless foursome ready for some Tabata.

Mosey around the lot with butt kickers, high knees and shuffles.
Circle up for some necessary stretching/warm up: WM, IW, SSH, Plank series, Moroccan Nightclubs

TABATA – 20 second AMRAP followed by 10 second rest. All exercises done for 8 sets before moving to next exercise (4 minutes each)

1) Broad jump w/ fast feet back (complete broad jump then fast back peddle back to the line and repeat)
2) Apolo Ohno with a chop (basic Apolo Ohno then take both hands and touch the ground beyond outside leg)
3) Mountain Climber Merkins (1,2,3,4 merkin)
4) Lunge with a Twist to outside
5) Squat thrust to frog jump (basically a burpee w/out the merkin and concentrating on the squat instead of jumping into a plank)
6) Apolo Ohno to high knee (side lunge with a knee drive)
7) can’t remember this one???
8) Russian twists

Mosey back around the lot with butt kickers, high knees and shuffles then plank series stretch before COT.

Announcements: Read your newsletter – special mention of the convergence for the 4 yr b-day
Prayers/Praise: CSPAN and his M on their trip to Columbia, Funhouse on his trip to Mexico, Trucker on his trip to Abu Dhabi and praises for my 2.0 getting over a stomach bug.

Good small group today – not a lot of mumble chatter during the active portions but the Tabata format allowed for some good fellowship during the rest periods.

TClap |
0

PRE-BLAST: 4th Annual The Fort Invergence!

On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)

Please use the link below to RSVP and list what food you will bring:

4th Annual Fort Mill Invergence Dinner Sign Up

 

TClap |
0