Category: Pantheon

I’m not a motivational speaker, but…

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  • QIC: Zima
  • When: 01/06/16
  • Pax: Pusher, CSPAN, Flat Tire, Axl, Howitzer, Cornhole, Fishsticks, Chaser, Jekyll, Freebird, Bing, El Diablo, Cerrano, Crash, The Speaker (Exit Stage Left), Zima (QIC)
  • Posted In: Pantheon

I started the disclaimer a little early so we could get after it in these freezing (24 degrees) temperatures. I let the Pax gathering know that I’m not a motivational speaker, but “It’s a New Year”! This drew some friendly fire! I’m not sure I ever finished my thought but I rarely do anyways #old. The goal for today was to look back at 2015’s favorite spots on the AO and have some fun with them. We never made it to the amphitheater but we’ve got a whole year to get there several times and I’m pretty sure more shoulder work (Bear Crawls) would’ve created a mutiny. So with that, we were off.

THE THANG

Quick Mosey around the carpool loop to the side parking area for:

COP (All in Cadence)
SSH X25
Windmill X15
*Quick Break for 10 Burpees OYO*
Merkins X15
Mountain Climbers X25

Another quick mosey (they all were) to the base of the stairs in back for what was planned as a Jacobs Ladder. Having 16 Pax proved to be too many so I swapped the location with the back drive. We made a quick stop at the top of the stairs for a BTTW 30 count. Mosey to the back drive.

Jacobs Ladder from Stairway to Fire Hydrant (about 50 yds)
1 Burpee – Run the length – 7 Bombjacks – Run back
2 Burpees – Run the length – 6 Bombjacks – Run back
And so on…

Once completed mosey to the teacher’s parking lot. Quick word again about not being a motivational speaker but gave a little personal share time (see NMM).

Partner Carry Races
The teachers parking lot sets up almost like a mini-Nascar track. We all partnered up, our Mystery Pax (The Speaker) made a ninja like exit which allowed an even number. The goal was to carry your partner around the “track” and complete 20 Merkins every time you hit the finish line (1 lap). Swap partner carry and repeat for 4 laps (Each partner carried 2 laps and completed 80 merkins). #crowdpleaser

10-Count from Freebird (Thanks, I forget sometimes)

Mosey to the field in front and line up along the width of the field for…

Jack Webbicides
Complete 1st Series of JW (1 Merkin, 4 Overhead Claps) – Sprint to the opposite side of the field!
Complete 2nd Series, Sprint, Repeat
We made it to 11 #spinaltap

YHC was reaching for 12 but the lights came on as we were sprinting back

COT

NMM
So I started the morning off stating “I’m not a motivational speaker”, but I think I really would like to focus on motivating the Pax more. I’m not much on sermons and switzers, but maybe I could be? I started this F3 thing a couple of years ago, got sidelined by a hernia, so I really didn’t get the 2nd F part just yet. A couple of years ago I would never think that I would be leading a group of #HIM in a workout. I never thought I’d be posting 5-6 times a week either. Or lead a bible study with a bunch of men. F3 is a lot of things but it’s shown me that I’m capable of a lot more than what I think I am. It’s gotten me to evaluate my life and my relationships and exposed the “sad clown” sections in my life. When I mentioned that I wasn’t a motivational speaker, I shared that I had all these goals and hopes for the New Year and had already fallen flat on my face (not literally Flat Tire but thank you for the concern). But I shared that I got up, dusted myself off, and got back out into the gloom with my brothers. It’s these brothers that I can lean on for support, accountability and just about anything if you ask. By the end of the workout I came to the conclusion that maybe I could motivate, maybe I could give a sermon. Pusher asked what my word for 2016 was? It’s IMPACT! Making an IMPACT in every aspect of my life. IMPACT as a Father, Husband, Friend, Christ Follower, and the list goes on. So I ask my brothers when you see me, ask me how I’m making an IMPACT. Keep me accountable. Keep each other accountable. I thank you. Enough of this rabbit trail.

Great to see the Baxter Bunch setting a trend by the frequent posts at Pantheon.
Chaser, you looked like a homeless Ninja…and it was Awesome!
Speaking of Ninjas, The Speaker’s exit was Ninja-like.
Howitzer, thanks for the partner work and carrying me like I was one of your kids.
Flat Tire, not sure how you can do BTTW with no hands, but more power to you (insert joke here)
Fishsticks and Cerrano, you two be fast!
Thanks to CSPAN for taking us out!

Great to see the numbers hold with the temps dropping. Appreciate you all!

Announcements
Joe Davis Run this Saturday
Padre’s Convergence later this month 1/23 (see pre-blast)
Yeti (still 18 miles)
3rd F Speaker Series – Eternal Church – 1/22 @ 0600

Prayers/Praise
Prayers Sir Topham Hat and Family
Prayers for Patience
Praise for Flat Tire’s M recovering well
Prayers for people struggling with addiction
Prayers for injured Pax

Zima Out!

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The Fort Fuel Challenge 2016

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Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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The Columns of the Pantheon

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  • QIC: Bing
  • When: 12/30/15
  • Pax: Gekko, Mainframe, White Lighting, FreeBird, Pick Six, Mr. Clean, Royale, Puddles, Flat Tire, QWERTY, Short Sale, Howitzer, El Diablo, Freon (FNG), Bart, Fish Sticks, Senator Tressell, Cornhole, Funhouse, HappyHour (FNG)
  • Posted In: Pantheon, The Fort

21 PAX arrived in the wet gloom to celebrate a VQ with YHC.  Pantheon Columns (well, cones) were set around the drive and we were ready to start the pain.

Weather: Balmy and humid 60’s with intermittent rain.

COP 30 SSH

15 Imperial Walkers

20 Slow Squats

20 Mountain Climbers

20 more SSH (can’t get enough of these eh?)

The Thang: Mosey on over to the start of the Pantheon Drive to our first Pantheon column.  In order to mirror the 16 columns of the Pantheon, 8 columns (cones) were set on the drive with 2 (ish) exercises under each column.

30 Mountain Climbers/20 Merkins

20 Burpees

Bear Crawl to next cone/Crawl Bear back (major improvising took place here – LONG crawl)

25 LBC/80% effort run around entire loop

20 Merkins/30 Hello Dolly

20 Freddie Mercury/20 Carolina Dry Docks

20 Monkey Humpers/40 Rocky Balboas

3x Suicides (3 cones set up for distance ran)

With a bit of extra time allowed, each group did an extra 3-4 columns with some improvising along the way.  To no ones surprise, there was a lot of running included in the workout (2.6 miles to be exact).

COT

Announcements:

Charlotte Convergence on 1/1. Clown Car meeting place at Baxter Starbucks at 6am (to be confirmed)

Joe Davis Run on 1/9 – Nearing 150 participants of a goal of 200 (F3 and FIA)

Rock Hill Striders 10.5 run at the Greenway on 1/16

Prayer Requests:

El Diablo’s Dad who recently had an 8 hour long surgery and is recovering.

Prayers for Tater and his family with the loss of his Father-in-law.

Thank you all for allowing me to VQ today, I truly enjoyed it and look forward to the next Q!

Aye!

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Foggy Bear Crawl Breakdown

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  • QIC: Double D
  • When: 12/23/15
  • Pax: Zima, Santini, Cake Boss, Smuggler, CSPAN, Royale, Cerrano, Hauschka, Bing, Longshanks, Free Bird, White Lightning, Mr Clean, Jekyll, Wheels, Crash, Howitzer, Trucker, Hefernan, Fish Sticks, Corruption, Puddles, Flat Tire, Pick Six, Short Sale, Gekko
  • Posted In: Pantheon

27 pax posted at Pantheon for a session advertised to include pain and rain combining to drain your brain.  Well, the rain did not post (a welcome absence for many I assume).  But the pain came in waves and the fog (of both weather and mental varieties) presented its own challenges…together with muggy 60s temps, the cocktail certainly left the pax stumbling home afterward.

The Thang

Warm up run around visitor parking lot to side of school

COP — Mtn climbers, IWs, Peter Parkers, SSHs, CDDs, Windmills

Run to “amphitheater” (Shakespeare would be sorely disappointed, just saying)

Bear crawl to top level, bear crawl down
(Rinse and repeat numerous times – 7, 8, 9? Who knows)

Sprint to top, jog down
(Rinse and repeat many times – 5, 6, 7?)
Throw in another bear crawl, then another sprint

(After leaving the groundskeeper plenty of repair work) run to far side of school to porch with concrete loop trail nearby and partner up

Partner 1: Balls to the wall
Partner 2: Sprint 1 lap around path
Flapjack
(Rinse & repeat for total of 3 cycles)

Miscellaneous plank series

Partner 1: Donkey kicks
Partner 2: Sprint 1 lap
Flapjack

Miscellaneous plank series

Partner 1: People’s chair
Partner 2: Sprint 1 lap opposite direction
Flap jack
(Rinse and repeat for total of 3 cycles)

Run home

COT

NMM

No burpees? No merkins?  Did this qualify as an F3 workout?  Well, judging from the surly mumble chatter and sweat, it seemed to have plenty of suck.

Great work by everyone today!  Posting was a feat in itself — first day of no school means no other reasons to rise and shine early.  Plus, Cantore certainly provided plenty of incentive to push the #smartsack button today.  But as soon as YHC pulled into the lot (a bit on the late side admittedly), it was quite clear that this crowd was ready to rumble.

Not sure what kind of performances take place at the TCES amphitheater, but I expect the pax whose kids attend will let out a groan the next time their child talks about an outing to that spot.

As we close out 2015 and the theme of Purpose for the month of December, the message today focused on walking your own path of Purpose.  For those new to the 3rd F or Purpose in general, one key is not to over complicate the picture and to avoid the sense that you have to have it all figured out.  As one who has slogged down the Purpose path for 30+ years, I frequently find myself lost in the fog of uncertainty and wrestling with endless mumble chatter aimed to confused and distract me.  A clear picture of the mission, the end game, the master plan?  That is not me…at least not today.  My comfort comes through the realization that all I have to do is take one step forward, in the direction that seems most consistent with my core values.  What I need to know will be revealed in time…all I need to do is keep taking one step at a time.  Christmas season is a perfect reminder of this.  Joseph and Mary took exactly this approach.  When the angels showed up, they said “Yes” and then they took a step.  They did not and could not have known the whole story at the beginning or at any point along the way.  Imagine what that must have been like for them.  And then follow their lead, one step at a time.

Prayers for STH and his mother, injured pax and those struggling through marital and family challenges.

Thanks to Zima for his leadership at Pantheon and to Cable Guy for the opportunity to stand in for him while he is on IR.

Merry Christmas, gents!

 

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Yeti Preview Run…It’s a Beast!

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Temperatures are dropping and this thing is coming!  If you don’t know it by now, the Yeti CSAUP is coming to The Fort on 02.20.2016.  And it’s a Beast!  YHC and the brave few decided to give the Yeti track a preview.  If you don’t know what I am talking about, go HERE and get educated on this upcoming event.

The track was originally intended to begin at The Pantheon and end at The Reservation, but the route proved to be too dangerous for PAX, like most IL workouts.  Thus the route change has been made to include Pantheon-Ballroom-Coop-Run ‘N Gun-Pantheon.  All in all it is approximately 18 miles of suck!  We decided to give the new route a shot.  So off we went.

The Thang
We met at Pantheon at 0530 and began running a fellowship pace towards Ballroom. We passed Ballroom feeling confident but realized there’s another 15 miles ahead of us. Smooth running to The Coop to meet up with Geronimo and Sasquatch. Coop to RNG is another 6 miles and wave to the PAX warming up at WEP. RNG to Pantheon and another 6 miles to give us a little north of 18 miles total. The route is “fairly” safe with the caveat that you need to be on your toes from Ballroom to Coop on the Gold Hill Bypass. Once we add 4-5 pain stations, this will be the Epic beatdown of the winter.

Moleskin
*Cerrano is the Pace Master. All his splits are the same!
*Maximus needed some coaxing to keep his pace in check. This paid off for miles 17 and 18.
*Maximus is a lot smarter than he looks. He placed several water and fueling stations along the route beforehand. He’d reach behind a bush and pull out a bottle of water and a snickers bar. Well played!
*Crash can run 12+ miles with Pneumonia-like symptoms. He’s a man!
*Spider-Man just puts in the work! He’s all heart!
*Axl needs a name change to “Pit Stop”. Seriously though, he’s running mileage he hasn’t seen in 10 plus years.
*Sasquatch and Geronimo are fast! Period!

Other interesting notes:
*There are several things you should not eat the night before running 18+, we’ll leave it at that
*If you’re running in the Yeti category, start training, it’s not easy!
*From the past few weeks experiences, we’ll have several areas marked for when nature calls. I can’t speak highly enough of the QT facilities and staff
*We will have a conversation on safety the morning of the event. The safety of the PAX is number one!

Last Words:
*This will be a 4+ hour event, so plan accordingly
*Fort Mill BBQ will be opening early for a 2nd F event immediately following the Yeti (Ms and 2.0s are invited)
*We will have water stations but you may want to consider alternate fuels (gu, gels, jelly beans, etc.)
*There will be several opportunities to train long distances up to the event. Keep an eye out for tweets from myself, Crash and Cerrano
*If you’re not signed up, do it now before your #cyberbullied into it. Sign up HERE

Any questions? Hit me up on the Twitter Machine or in COT

Aye!
Zima

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Give Thanks at the Pantheon – and then the PAIN

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  • QIC: Royale
  • When: 12/16/15
  • Pax: Heffernon, Corruption, Pick 6, White Lightning, CSPAN, Howitzer, Puddles, Cornhole, Bart, Fish Sticks, Cerrano, Axel, Chaser, Jekyll, Mr. Clean, Zima, Package, Senator Tressel, Royale (QIC)
  • Posted In: Pantheon

Great day to be out in the gloom.  Clear and 43 degrees.  It starts a little chilly while we gather, but it doesn’t take long to get the sweat going!  This morning the crowd just kept getting bigger and bigger.  I do want to thank Zima for his great marketing ads on Twitter, they get the job done when you’re the Q.

I started the morning with our normal disclaimer, then wanted to reflect on the T.A.P process introduced by Santini.

I discussed Thankfulness and told the PAX I’m thankful for F3 and my brothers that make F3 what it is.  My Awareness was to reflect on the goals I had set in 2015 and what I was able to personally accomplish.  Goals that F3 helped me to meet since I started posting in February.  Today’s Q marked the 4th AO that I’ve been privileged to Q at.  (Goal was to just Q this year) Competed in my first Mudrun (thanks Geronimo!). Better health, lost 2 belt loops around the waist, less of the bad things like smoking and drinking, better understanding of my own Faith through 3rd F. Trying to be a better father, husband and leader.  F3 truly has changed my life this year, and I’m extremely grateful for that!  But let’s get to the Thang…

The Thang

Warm up lap around the road with Dynamic running.

High Knees, Butt kickers Karaoke w 180

COP

25 SSH 20 IW 25 Moroccan Night clubs 10 Merkins 20 MCs then Plank for Downward Dog, Honeymooner, Right and Left Arm High

Mosey to the Garden Amphitheater

Jacob’s Ladder

Run to the top of the 4 tier amphitheater 1 burpee ; run down at bottom do 10 big boy sit-ups then up burpees down sit-up to end on 10 burpees and 1 sit-up   With 19 guys there were several times in the gloom we almost had collisions, but everyone made it out OK – but gassed!

Mosey to back stairs

My favorite thing at the Pantheon is the wall by the stairs, so we did 20 wall climbs.  Higher size for the more advanced of us.  I will say Chaser and a few others were climbing the walls bigger than they are! 20 was ambitious, most PAX I think got there…

Mosey to the playground

Partner Up

1st partner legs in swing, 20 leg/core curls while partner does 20 Merkins, Switch, Rinse and Repeat 3x

Next: Knee Tar-jis – Lots of mumblechatter on these, I thought the rubber playground flooring would be better than concrete or rocky grass…I was wrong.

Then grabbed some wall for BttW, People’s Chair, one more BttW

Mosey long way around the school to finish back at COT.

COT

Tclaps to Heffernon.  Just started F3 Monday (48 years young) has come 3 days in a row!  Stole CSPANs idea and asked everyone for a praise or prayer, and all 19 shared their thoughts and prayers.

Annoucements Christmas Party this Saturday, Convergence 12/26? Joe Davis Run 1/9 (as CSPAN said, read your weekly newsletter!)

Truly and honor to serve…

 

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Wounded dog at the Pantheon

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  • QIC: Gekko
  • When: 12/02/15
  • Pax: Royale, Fish Sticks, Smuggler, Puddles, Bart, Howitzer
  • Posted In: Pantheon

For some reason 7 men decided to leave the comfort of their nice bed to stand out in the gloom and work out for 45 minutes, what is the purpose of this? This opened our morning discussion on purpose. You got up and entered the gloom to get better, so don’t cheat yourself, give it all you have.  Disclaimer given and we’re off.

  • Slow mosey around the parking lot with some dynamic warm ups, Butt kickers, high knees, shuffles, and karaoke. Circle up.
  • SSH x25
  • Imperial walker x20
  • Cotton pickers x10
  • Mountain climbers x20
  • Plank Jacks x10
  • Ski Abs x10

Head over to the car pool line for further instructions.

The Thang:

We will be taking a nice tour of the sights around the Pantheon and do a little work out at each location

  • First we’re going to head to the front door Wounded Dog style. What’s a wounded dog? Well picture a bear crawl using only 1 leg. Lot’s of grumbling. 25 LBC at the door and wounded dog back.
  • Run to the bottom of the Theater – 20 Merkins, 20 CDD, 20 Squats, run back to the start, but oh yea forgot to tell you; you cannot enter and leave the car pool line the same way(extra running, crowd pleaser)
  • Run to Trail Head park(directions given to the non-locals) 10 Pull Ups, 10 Dips, 10 Pull Ups. Run back, remember to enter from a different direction.
  • Run to the bottom of the stairs, 25 Calf raises, Run back to the start, the long way.
  • Run to the Garden, find a bench 2o Derkins, 20 Dips, back to the car pool line, the long way
  • Finish up with a little ab work as we wait for everyone to come in.

COT – We were joined by 4 very faithful runners that started running very early. Nice to have Zima, Cerrano, Axle, and Haushka join us for COT.

Announcements – Christmas party, CAH this Saturday, Joe Davis Jan 9

Prayers for the fellow Pax that are on the mend, hoping they will be back out with us soon

A little more talk about purpose: What do we do when our purpose and God’s purpose for us don’t line up? Been reading Jonah the last few weeks so I’ve been struck with this question and how I would or will respond? Am I willing to drop my own ideas, plans, goals for God’s plans for me? Do I really trust Him enough to believe that His plans are better than my plans? His Purpose better than my purpose?  Will I get on the boat and follow Him or will I run in the opposite direction?

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Pre Thanksgiving Festivities

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  • QIC: Decibel
  • When: 11/25/2015
  • Pax: Puddles, Bart, Gears, Howitzer and Flat Tire
  • Posted In: Pantheon

Six men made more room for turkey today at the Pantheon.

The Thang

Mosey behind the school

Circle Up: IW x20, Merkin x10, Cotton Picker x20, WA Merkins x10, Windmill x20, Diamond Merkin x10, Slow Sumo Squats x20

Mosey to playground: 10 pullups, 20 dips

Mosey to bigger kid playground for more suitable equipment: 10 pullups, 20 dips Rinse and Repeat

Mosey down steps: BTW and Peoples Chair

Mosey to steps and partner up:  One person does exercise with Rock while other runs steps

Exercises: Curls, Bent Over Rows, Upright Rows, Shoulder Press and Curls again

Mosey to steps to lot:  1 set of partners does wheel barrow up the steps while the other sets do ab lab until all have gone twice (LBC, X-O’s, Freddy Mercury, Leg Lifts, Hello Dolly etc)

Always a pleasure to work out with you guys!  Have a great Thanksgiving!

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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Speed Racer Dan goes to 11

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  • QIC: Zima
  • When: 11/11/15
  • Pax: Royale, Axl, Houska, Cable Guy, Mr. Clean, Trucker, Pick Six, Corruption, High Life, Puddles, Bart, FNG Ricky Bobby, Zima (YHC)
  • Posted In: Pantheon

YHC rolled into Pantheon at 0500 with the usual crew running laps.  I see you Axl and Houska!  A few were noticeably absent!  So I planted the shovel flag, jumped in and got a few laps with the guys.  Call it a little warm up before we got the legs really moving (more on that later).

Also, I had a little issue with the alarm clock this morning (someone unplugged it) but fortunately I woke up a little after 3 AM and just stared at our other clock for the next hour and a half.  You see, I’m always excited to Q and especially excited when I’m trying out something new with the Pax.

So before we began, one FNG was present and I gave a brief description of the 1st F and my best attempt at a disclaimer. Not a professional. Don’t get hurt. I think we’re covered!

I then shared my thoughts about the alarm clock.  What if I didn’t show up to Q? What would happen? Because F3 is a #starfish organization, someone would step in and lead immediately.  Usually several would step in! It was probably a refresher if you’ve read Freed to Lead, if you haven’t, get it HERE.  You’ll be glad you did.

Today’s workout was explained as Constant Movement and we would all be working together as a Pax.  Our recovery was running!  With that in mind…

The Thang
Run Carpool Loop with dynamic stretching that consisted of High Knees, Butt Kickers, Toy Soldiers and Karaoke (Left and Right). Circle up for some warmup in front of the school.

COP
• Windmill IC X15
• SSH IC X40
• Low Slow Squat IC X25
• Seal Jacks IC X25
• Plank Jacks IC X25

Mosey to the other side of the car pool lane for ATMs (All In Cadence)
• Alternating Shoulder Tap Merkin IC X10 – Crowd Pleaser
• Hold It
• Tempo/Slow Merkin IC X10 (Down 1-2-3, Up 4)
• Hold It
• Fast Merkins IC X10

Mosey back to the front of the school for Alternating Shoulder Tap Merkins IC X10

Mosey to the back parking lot for the main event. Didn’t know how appropriate this would be until someone reminded me that it was Veteran’s Day and that our FNG worked for NASCAR. Sometime things just fall into place.

Speed Racer Dan: This is a variation on the Lieutenant Dan (a fictional vet) that will smoke your legs. First Set is 1 Squat/4 Jumping Lunges, then run a lap. Second Set 2 Squats/8 Jumping Lunges, then run a lap, and so on (all the time keeping the Pax together). After 10 sets and laps the legs felt like Jelly, so YHC went “All Spinal Tap” on the PAX and said let’s take this to 11. And so we did!

Mosey to the front of the school for one more lap around the car pool lane. But at each 1/4 of the lap complete increasing Dips on the Curb like so:
1/4 Turn: 10 Dips
1/2 Turn: 20 Dips
3/4 Turn: 30 Dips
Complete Lap: 40 Dips (100 Total)

2 Minutes Left? Grab a column and Wall Sit. A couple of 10 counts with the left leg up, a few more with the right leg up, and then sit for the longest minute ever! Recover and COT

NMM
I had a lot energy going into and leaving the workout this morning. The #mumblechatter was impressive up until we hit the Speed Racer Dans. Something about squats, jumping lunges and running around in circles really gets you winded. It’s going into the rotation and you are welcome to steal it! Thanks to the Pax for showing up and giving everything you got! By 6 AM you’ve done more than most people will do all day. #HIM Thanks to Decibel for the EH on FNG Ricky Bobby. His EH is so strong he doesn’t have to post! Lastly, a huge thank you with humble respect to all Veterans today and everyday. You’re willing sacrifice to maintain our freedom and way of life is truly amazing and deserves the utmost of #RESPECT! Aye!

Prayers and Praises for our Vets and for our F3 brothers who hold us accountable in many aspects of our life!

Announcements: CSPAN does a good job HERE #lazy #easybutton

Always an Honor
Zima

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