Starfish at Poopdeck

This morning was a particularly important one for me to post at, but we will get to that in a few minutes.

Peg had “planned” on having a community Q this morning so after … wait who did the disclaimer? ooops

Flux took us around for a long mosey with shuffles and Toy soldiers and then some warmup
Windmill
Low Slow Squat
Merkins
Mountain Climbers
Moroccan Night Club

Peg took over for BLIMPS, we laid out a path and the mode of transportation was Lunge
5 Burpees
10 Lunge each leg
15 Imperial Walkers each side
20 Merkins
25 Plank Jacks
30 squats

Two Ferns was up to bat and we started at Sherwin Williams for a 10-20-30 with a full parking lot lap between each exercise
10 Burpees
20 Merkins
30 Squats

Cornerstone’s turn and we went a found some wall. First was 30 count balls to the wall then 10 merkins
70 count peoples chair (10 per pax) with some minor crop dusting by DaVinci, luckily I was on the other side
20 more counts of balls to the wall

DaVinci must have liked Two Fern’s idea so much that he also gave us a 10-20-30
Im not confident I have this one right but I think it was 10 LBCs, 20 merkins, 30 squats

Twitch ran us back to the parking spaces for bear crawl 5 spaces, 30 LBCs, lunge 5 more, 10 merkins.
We did this twice

Flutters to finish out the last :45 seconds

Announcements
Sign up for the christmas party!! Sign up soon please!!
Read your newsletter, if you don’t have it, ask!
Need to collect character band-aids for local and regional doctor’s office and hospitals
See Cornerstone or go here https://www.amazon.com/baby-reg/jeremy-holt-december-2018-charlotte/2HQFKC11T250D

Prayer Requests
Honestly I can’t remember them, please post and keep in touch with the PAX to find out what’s going on in their lives! Reach out, make someone know they matter

Well here goes……
Last night and most of yesterday I finally admitted that I have been wrestling against God and not letting go of a specific thing in my life. Ive been very open and clear that F3 has led me down a path of discipline that has overflowed into my life as a father, husband, employee and even church member. This new church has put a family in my family’s life who has literally be the best relationships we have ever had. It is clear that the relationship with these family friends are a benefit to both families and those around us, we have been growing in Christ together and I recently had a discussion with Picasso, the dad of this family, and some of the – not necessarily depressions, but certainly just bleh moments going on in my life lately and he wondered if God is stripping away the identity I thought made me who I was so that He could fill me up with Jesus instead. That has been in my head all summer and I have just refused to give up video games and the like; knowing EVERYTHING about comics, tv, movies, and games was EVERYTHING I was about in middle school through college. So the last time I fought God this hard was October 2008, when I finally gave up and begged God to change my life and put Jesus as MY King. So because of this feeling, I am really not wanting something big right now. Things are smooth, I am only 26 and have been married 7 years, out of college for almost 8, a father for close to 6 and a homeowner my entire adult life, I’ve even been unemployed in the past for months during all this and moved 3 times so I have had enough big things. So I remember some of my favorite, the most theologically charged, the most emotional and the most life changing words in the Bible – “But God” and I am done, I give it up. Ocotber 31, 2008 I gave my life to God for eternity following Jesus’ example and woke up November 1 to a new life and October 31, 2018 I decided to take a new step to lead a life different than before and today woke up and posted to F3 to confirm it and let those important to me know. I life of engaging with Him ceaselessly. I won’t just be a good moral father, husband, person anymore. I won’t just know God, I will enjoy Him and thrive in Him and abide in Him. Please push me in this. God, MY Father, I give my sin to you please take that last piece I was holding on to away from me. This will be a continual process. More to come.

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Basically Beyond at Poopdeck

Once again, I got to take a last minute opening in the Q schedule. I love this because of my wife’s work schedule being so erratic I haven’t been able to commit to some Q opportunities lately. I had a remarkably terrible idea to go to the Backblasts here at f3thefort.com and I filtered by ‘BEYOND’ which, for the uninitiated, is a weekly traveling Black Diamond ultra hard AO we have in The Fort.

I found a favorite of mind that I have wonderful memories of from Jedi’s 2 part series back in March.

Post-disclaimer mosey to begin so we could establish the lap we would be using for the rest of the workout. run forward, bear crawl, side shuffle, NUR, crawl bear, side shuffle so you are always facing the same direction.

Quick exercises IC and some stretching but we had to get going on the Thang in order to have time

The basic idea was to do 4 sets of an exercise with a ‘rest’ exercise in between sets. Then we would take a lap and change up the exercises for 4 rounds.
The sets were reps of 20-16-12-8
Round 1: Breakdancer merkins (each side…. so yea… 40, went back to single count after set 1) / Rockette’s chair
Round 2: Mike Tyson merkins / Balls to the Wall
Round 3: Inchworm Merkins / Crab Cakes
Round 4: Elbow to knee crunches (or horizontal imperial walker, or 6 inches Freddie Mercury) / LBCs

I love using the idea of a rest exercise to just mean resting the muscles we just destroyed, no need to stop working for only a 45 minute workout.

We had a few spare minutes left so we started out 10 SSH, 1 burpee -> 10 SSH, 2 Burpee, then I let the PAX go at their own pace as far as they could go increasing burpees by one each time.

1 minute left? 8- count bodybuilders to Endex 0600

CoT
Announcements
– Christmas Party sign up, available in newsletter and twitter
– F3 custom GoRuck event for 5/4/2019 ready for registration. there are Heavy, Tough and Light options. I can’t wait for the end on this one with so many F3 brothers getting their 2nd F on!
– read your email newsletter for more!
– Collecting character bandaids at AOs!

Prayers
– Continuing encouragement for taking risks in marriages, be more vulnerable, say whats in your heart, speak up about your struggles, work it out
– Jedi is working on more missionary training this week!!!!

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Charter Band-aids for Little Warriors – PreBlast

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.

AYE. Lets do this.

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Dora Vol. 3 – Doracides

3 PAX joined by hurricane michael for a rainy BC in the gloom.

After disclaimer,  and COP (x15) of MNC, IW, WM, Squats, Merkins, PP, we headed down to the parking lot by the lake for the main event.

The Thang

Keeping with my theme, we formed a three man DORA team (100 OHP, 200 Squats, 300 Curls, 400 Flutters with press) with cinder blocks.  One man did exercises, while two other PAX did burpee suicides on 3 cones (1 burpee first cone, 2 second cone, 3 third cone).  After every round of suicides, we alternated, so always two pax running suicides.   The random downpours made flutters interesting…

Finally, farmer walked the cinder blocks back up to the main parking lot, and finished up with some abs.

Thanks Peg and Homebrew for coming out.

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Homecoming Season

Thanks to Peg for the opportunity to lead!  It was something different today and it was fun while it lasted.

Let’s get to it… shall we?

Mosey to empty-ish parking lot behind Bagel Boat. (Hi, NASA’s twin brother on moving truck!)

Warm-O-Rama:

SSH x 30, Windmill x 10, Hillbilly Walkers x 10, Weed Pickers x 10, Peter Parker x 10, Parker Peter x 10, Mountain Climbers x 10, Honeymooner/Downward Dog x 2

The Thang:

Split into two teams… 4 vs. 4 FOOTBALL in the parking lot (at 5:15 A.M.?… you betcha!).  1 or 2 hand touch.  Witch Hunt as all-time QB due to an odd number (did I say Witch Hunt?… I meant Ryan Leaf).  Parking lot light to handicap signs were end-zones with parking spaces in the middle serving as a first down marker.  If a team scored a TD, 5 Kraken burpees to the defense!

***Crazy Cat Lady Sighting*** ***5 Burpees***

We played with each team getting 3 possessions.  Highlights included: Respectable Olaf with the catch of the day, Shakespeare getting burnt like toast on defense, Shakespeare dropping passes on offense, and no injuries.  I can blame a lot of things on my performance today… the rain, the gloves, lack of sleep, the QB… but it was simply, just me.  Can’t wait for some redemption…

——————————–

After our Homecoming football game, we moseyed back over near COT area because it was time for the Homecoming Dance!  3 songs with exercises in cadence to the beat (not really, but that was the idea).  Songs were a throwback to when I was in high school… why not?  After each “dance” we did a little something in between.

Song 1: Pretty Fly for a White Guy – The Offspring (note: apparently played at Witch Hunt’s wedding)

  • Crabcakes during instrumental/”give it to me…” parts
  • Dying Cockroach during verse
  • LBC’s during the chorus (missed the first one)

Break in between:  People’s Chair near Bowl N’ Bounce, 1 person at a time come off wall and complete 5 sandbags curls, stand up when all have completed.  After which, we did an Indian Run with sandbag starting up front, passed to the back of the line, once it reaches the person at the end they run it to the front and start passing back again.  Came up with this idea a few days ago and wanted to see how it was.  It wasn’t fun.

Song 2: Where The Party At- Jagged Edge

  • Imperial Squat Walkers during instrumental/verse parts
  • Side to side ski jump/strides (something like that) during the chorus
  • Overhead press/raise the roof during the “oh ooooohhh…” parts

Break in between: BTTW, starting at the end one person at a time complete 1 burpee, all come down when everyone has gone.

Song 3: Smooth Criminal- Alien Ant Farm (idea courtesy of Jedi… RIP… errr, thanks I mean)

  • Shoulder taps during instrumental
  • Plank Jacks during verse
  • 1 merkin for every “Okay” in the chorus… it’s a lot

Cut short of the end to start COT on time.

Announcements:

read the newsletter, Ragnar, Fast Five, Convergence, etc.

Prayers:

missing boy and family in Gastonia, continued recovery and support for people affected by Florence.

 

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Making an IMPACT at Poopdeck

Another great morning in Lake Wylie.  I got to the Poopdeck a little early to set up some cones, and still some of the PAX are already there stretching and yapping. By 5:15 we had 10 guys ready to roll out for the bootcamp as Davinci & Shakespeare were leaving for some miles.  Gave the disclaimer and we were off.

We ran over to west parking lot (the best one of three) for COP.  A standard group of warm up exercises to loosen up.  I like using random counts to keep the PAX guessing!  We moved on to the first evolution.

Evolution 1 The Burpee Mile

I set up 3 cones around the lot.  We would run up a lane and back down the one to the right, at the turn where the cone is stop and do 10 burpees.  We did this rotation around the parking lot for 3 cones and then back around again.  Total 60 burpees and about a mile run.

Evolution 2 Merkin Mania

No running in this one. We moseyed over to another cone with a nice list on it.  This was the non stop rotation.  As I was explaining we see our favorite car… Cat Lady sighting! 5 burpees!

20 Diamond Merkins

20 Plank Jacks

20 Ranger Merkins

20 Shoulder Taps (SC)

20 Hand Release Merkins

20 Plank Jacks

20 Ranger Merkins

20 Shoulder Taps (SC)

20 Wide Arm Merkins

20 Plank Jacks

Shared some words about IMPACT. I stole the message from Qsource 2.1.

(Read it HERE https://f3nation.com/2018/04/22/impact-q2-1-2/ )

We discussed the “Survivor <——-> Servant” scale and how my father was an unfortunate example of a survivor during his homelessness last year.  Lucky for all of us in attendance we fall further down the scale towards Servant.  But many men fall right in the middle, and that’s a sad clown.  How do we find these men and move them forward?  Proximity is required to have a strong effect on the life of a sad clown!  At one point I shared a paragraph or two from the Q source directly. No need to make it up when it’s right there for you to share with your brothers!

Evolution 3 Sprints

Back to running.  We moved to the other side of the parking lot where another 4 cones were set up.  We would sprint  to the closest cone and then back to start, second cone and back, etc until the final stop was tapping the building at the end of the lot. After a 10 count  we did it again, cutting off the final stop.  We continued working down the stops. total number of sprints around 10.  That sucked, but everyone pushed hard!

Time for a slow mosey  back to COT.  With 5 minutes to go we circled up.  We have an announcement today, someone was turning 34!  So I asked Birthday Boy Witch Hunt to call an exercise.  He picked his favorite…Crunchy Frogs.  So we did 17 double count Crunch Frogs (34 total).  A few minutes left, so around the horn for some U-Call-It ab lab.

COT

Nameorama

Announcements

Invergence Friday – 6th Anniversary Convergence Saturday 9/29 @ WEP

Iced-T on Q at the Deep – read your newsletter!

Praises and Prayers

Witch Hunt’s 34th Birthday and Davinci’s son Aiden’s upcoming 9th birthday

Ball-o-Man

An Honor to Lead

-Royale

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Mostly Legs at the Poopdeck

4 today stayed behind for the bootcamp, others went out for a run to get some miles on their legs for the upcoming Ragnar relay.

The bootcampers put in some stretching and then went out to the marina for some laps. It was a good strong pace and we kept it up for 5 laps

I decided to throw in some sprints so we used the lightpoles as All You Got markers and pushed through a shorter length each time, all in all doing 4 sprints.

As we headed back towards the shovelflag we lunged the entire length of the shopping center and it’s unclear if Cat Lady was seen or if they were YMCA goers

Over at the field next to the flag I had set up a short cone distance of about 20 yards and we partnered up for some….
Buddy BearCrawl (thanks 9/11 GRT)
Partner Wheelbarrow
Partner Carry x2
Partner…. Standing? Idk what this is called but you lay down and are assisted in standing up by gripping with one hand only, keeping your feet planted the whole time is the key. Standing up 20 times without being able to push off the ground with your off hand is tough. So we did it 20 times for both arms.

Dora 1-2-3 is one of my favorites but instead of 100/200/300 we did a Lazy Dora of 1-2-3 sets of 25 reps. “resting” partner was to plank while waiting
1 set of 25 burpees ( I had forgotten what I wrote down first and later remembered it was LBCs because I was going to do rinse and repeat )
2 sets of 25 flutters (each leg)
3 sets of squats

Nothing fancy, kept it simple so people could push their bodies today.

Announcements
There is an invergence/convergence coming up, read your newsletter!!
Ragnar training is hitting its peak momentum, if you are interested in running up to 20 miles in October at the greenway, ask

Please pray for those in the path of the hurricane, damage will be done, its just a matter of how much and will the PAX and surrounding community be there to help.
Keep our injured brothers in prayer, we do some stupid stuff and we get physically injured but make sure to keep in contact so the Shieldlock is not lost.

Aye!

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PRE BLAST F3 The Fort 6th Annual Invergence

Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
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:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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“Where No Man Has Gone Before…”

9 men braved the gloom on a humid early September morning so that we could explore new worlds and new civilizations….   Not really actually, I just wanted to incorporate some running into my bootcamp in preparation for the quickly approaching Ragnar.  In my Twitter advertising for the Bootcamp I recommended the Pax to bring headlamps for the run.  After the disclaimer I told the Pax the game plan, mosey on up to the Copperhead Bar (about a mile).  It took about 10 minutes to get there, which was not bad considering the incline to get there.

COP

At the parking lot of the bar we did

30xSSH

10xSun God’s Fwd and Reverse

10xWind Mill

10xCherry Pickers

Down Dog into 10xThigh Master’s Left and Right Legs

The Thang

I set up 4 cones in the 4 corners of the parking lot with 3 exercises on each cone.  We did a 4 count with the respective numbered Pax going toward a cone.  The plan was to do the exercise’s bear crawl to the center, do 5 burpees, then crab walk to the next cone.

Cone 1- 30x’Mericans /30xCDD/30xLBC’s

Cone 2- 30xRanger ‘Mericans/30xSquats/13 Burpees

Cone 3- 30xInch Worm ‘Mericans/30x Jump Lunge’s/30xBig Boy Sit Ups

Cone 4- 30xArcher ‘Mericans/30x 1 Legged Squats/30xFlutter Kicks

The Pax were not able to get the full cycle finished before we had to head back to COT, but as Jedi once said, always plan for too much exercise instead of too little.  We moseyed on back to COT and the six arrived at 0600 hours exactly.

Thanks to Peg for the opportunity to lead.  Great push by all the PAX!!! 

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Octagon of Pain, same low price, but now with more jumping!

Great morning and a great crowd of 16 PAX at the Poopdeck.  I mean it was still hot and humid as hell, but that’s par for this summer.

After a quick disclaimer we took off around the lot for a mosey that included some shuffle steps, NUR, and Toy Soldiers before circling up near where the cat lady roams for some Warm-A-Rama.

  • Windmills x10 IC
  • Planks (2x 10 counts)
  • Merkins x 10 IC
  • Morroccan Nightclubs x 10 IC
  • Low, Slow Squat x 10 IC
  • Hold squat (2x 10 counts)

Short Mosey to the upper lot (deck?) at the Poopdeck, I’ve been Q-loaded the last couple of weeks and the previous 2 Q’s were brutal on the arms and shoulders so I decided to mix it up a bit this morning by giving the upper body a complete break at the expense of all leg plyo workout.  I wasn’t sure how it was going to go over, but everyone seemed pretty beaten by the end.  In any case, here is the breakdown of how it works:

  • 8 Cones setup in an Octagon in the parking lot (fairly large in diameter though I didn’t count the paces) with a 9th cone in the middle of the Octagon.
  • Each cone had a (jumping) exercise on it
  • Pair up (only for the push, none of this required a partner)
  • Pick a cone, do the exercise on the cone, and then Broad Jump to the center cone and do 8 Burpees, then Broad Jump back to one of the 7 remaining cones and continue through until all 8 are completed and a trip back to the center cone after each cone for 8 more Burpees.
  • The exercises were:
    • 100 SSH
    • 100 Jump Rope
    • 50 Jump Squats
    • 50 Jump Lunges (25 each leg)
    • 50 Lateral Jumps (25 each leg)
    • 50 Knee Tuck Jump-ups
    • 50 Squat Jacks
    • 25 Bomb Jacks
      • ~64 Burpees
      • lot of broad jumping!

Everyone made it through at least once, which was the goal. In typical Jedi fashion he made it through a couple extra.  With about 10-15 minutes left we lined up for some Indian running around the parking lot.  Lead PAX drops and does 4 Burpees and rejoins at the back of the line.  We cycled through each of the 16 PAX twice before heading back to CoT and about 2 minutes of Mary to end the workout.

  • 6th annual Invergance at Rush Pavilion 9/21 @ 5:30
  • Prayers for all the teachers and kids in school
  • Prayers for injured PAX

Thanks Peg for the opportunity to Q!

Until next time,

-Flux-

 

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